1 00:00:00,600 --> 00:00:03,520 Speaker 1: Hey, hurdlers, It's Wednesday, which means that you are listening 2 00:00:03,600 --> 00:00:07,000 Speaker 1: to another Hurdle moment from Hurdle, a podcast that talks 3 00:00:07,000 --> 00:00:10,200 Speaker 1: to everyone from entrepreneurs to top CEOs and athletes about 4 00:00:10,240 --> 00:00:13,680 Speaker 1: I got through tough times hurdles of sorts by leaning 5 00:00:13,680 --> 00:00:17,840 Speaker 1: into wellness. My name's Emily a Body, and over the weekend, 6 00:00:18,000 --> 00:00:20,200 Speaker 1: I was doing a recovery run on the treadmill and 7 00:00:20,239 --> 00:00:22,480 Speaker 1: I tried to pass the time by asking you guys 8 00:00:22,480 --> 00:00:25,479 Speaker 1: for your questions on an Instagram story, and in the 9 00:00:25,640 --> 00:00:29,240 Speaker 1: sea of questions, at least six people wrote in asking 10 00:00:29,280 --> 00:00:31,800 Speaker 1: me where I find my motivation to work out, which, 11 00:00:31,920 --> 00:00:36,400 Speaker 1: believe me, was definitely dwindling at four pm on a 12 00:00:36,440 --> 00:00:39,040 Speaker 1: Sunday when it was raining and all I wanted to 13 00:00:39,080 --> 00:00:40,720 Speaker 1: do was sit on my couch. 14 00:00:40,479 --> 00:00:41,160 Speaker 2: And bedg out. 15 00:00:41,720 --> 00:00:44,600 Speaker 1: But I got the workout done, and now I also 16 00:00:44,600 --> 00:00:47,239 Speaker 1: have a fresh topic to talk about today, how to 17 00:00:47,320 --> 00:00:51,160 Speaker 1: find motivation to work out. I'm offering up some really 18 00:00:51,200 --> 00:00:54,320 Speaker 1: good strategies, so please make sure to send me a photo. 19 00:00:54,480 --> 00:00:57,200 Speaker 1: If you are making the list that I suggest that 20 00:00:57,240 --> 00:00:59,880 Speaker 1: you make on your own, or if you're reposting take 21 00:01:00,000 --> 00:01:02,640 Speaker 1: away from the episode on Instagram, please make sure to 22 00:01:02,680 --> 00:01:06,040 Speaker 1: tag at Hurdle podcasts, tag me at Emily a body. 23 00:01:06,480 --> 00:01:09,960 Speaker 1: Let's get a dialogue going and motivate each other to 24 00:01:10,000 --> 00:01:13,280 Speaker 1: be just one percent better. I'm not going to talk 25 00:01:13,319 --> 00:01:16,039 Speaker 1: too much nonsense today, so with that, let's get to 26 00:01:16,080 --> 00:01:27,360 Speaker 1: this week's hurdle moment. I probably work out six days 27 00:01:27,400 --> 00:01:30,720 Speaker 1: a week. Okay, maybe seven days a week. 28 00:01:31,120 --> 00:01:33,840 Speaker 2: Now. With that said, work out on the seventh day. 29 00:01:33,880 --> 00:01:36,600 Speaker 1: It could mean something as simple as foam rolling or 30 00:01:37,120 --> 00:01:40,360 Speaker 1: doing some light yoga or whatever feels right. I'm really 31 00:01:40,480 --> 00:01:43,720 Speaker 1: keen on listening to my body, but I also recognize 32 00:01:43,720 --> 00:01:47,760 Speaker 1: that working out just makes me feel better. With that said, 33 00:01:47,960 --> 00:01:51,360 Speaker 1: there are definitely plenty of times I don't want to 34 00:01:51,680 --> 00:01:53,960 Speaker 1: when I feel lazy or un inspired. There are a 35 00:01:53,960 --> 00:01:56,240 Speaker 1: few things I think of, the first of which is 36 00:01:56,560 --> 00:01:59,160 Speaker 1: where I come from. I think about the journey that 37 00:01:59,160 --> 00:02:01,840 Speaker 1: I'd taken to get place that my body is in today. 38 00:02:01,880 --> 00:02:02,840 Speaker 2: And if you want to hear. 39 00:02:02,720 --> 00:02:05,480 Speaker 1: More about that and you don't already know about the 40 00:02:05,520 --> 00:02:07,800 Speaker 1: seventy pounds I lost in college and click on over 41 00:02:07,880 --> 00:02:10,120 Speaker 1: to episode one of Hurdle. 42 00:02:10,400 --> 00:02:11,400 Speaker 2: I also think about the. 43 00:02:11,360 --> 00:02:14,440 Speaker 1: Feeling I get after I'm done. You know, I feel 44 00:02:14,520 --> 00:02:18,480 Speaker 1: less foggy, I feel more productive. My body just feels better. 45 00:02:18,760 --> 00:02:21,760 Speaker 1: I feel better about myself, I feel capable. I mean, 46 00:02:22,120 --> 00:02:25,000 Speaker 1: why would I not want to feel that way? And 47 00:02:25,080 --> 00:02:26,840 Speaker 1: I know we hear this all the time, but you 48 00:02:26,919 --> 00:02:30,280 Speaker 1: never regret a workout. So these are the things that 49 00:02:30,360 --> 00:02:32,200 Speaker 1: get me out of bed in the morning time and 50 00:02:32,280 --> 00:02:34,640 Speaker 1: time again when myle arm goes off at something like 51 00:02:35,400 --> 00:02:39,840 Speaker 1: five forty two. Also, please DM me if you also 52 00:02:40,000 --> 00:02:43,520 Speaker 1: have a completely random, nonsensible alarm time, because I feel 53 00:02:43,520 --> 00:02:47,280 Speaker 1: like I am definitely not alone. So yeah, I mean, 54 00:02:47,320 --> 00:02:49,480 Speaker 1: there are a few other strategies I use to incorporate 55 00:02:49,480 --> 00:02:52,960 Speaker 1: fitness into my regular routine, and today I'm sharing them 56 00:02:53,000 --> 00:02:55,200 Speaker 1: with you, so hopefully if you need just a little 57 00:02:55,200 --> 00:02:59,560 Speaker 1: bit of help, well I gotcha all right. First strategy, 58 00:03:00,120 --> 00:03:02,280 Speaker 1: have a goal. I'm one of those people that generally 59 00:03:02,360 --> 00:03:05,600 Speaker 1: enjoys working out in fitness in general, which again is 60 00:03:05,639 --> 00:03:08,600 Speaker 1: a little funny sometimes because I used to hate it. 61 00:03:08,800 --> 00:03:12,240 Speaker 1: I remember running that time trial mile for the JV 62 00:03:12,320 --> 00:03:14,840 Speaker 1: volleyball team when I was a sophomore in high school 63 00:03:15,320 --> 00:03:18,800 Speaker 1: and hating every single step, knowing that there was just 64 00:03:18,919 --> 00:03:23,320 Speaker 1: so much pressure on this ten minute period of my life. 65 00:03:23,360 --> 00:03:26,600 Speaker 1: These days, while I thrive at the challenge of running 66 00:03:26,639 --> 00:03:29,679 Speaker 1: a quick mile, and that's because I've shifted the dialogue 67 00:03:29,680 --> 00:03:32,839 Speaker 1: in my head. So if you think that enjoying exercise 68 00:03:32,919 --> 00:03:36,400 Speaker 1: sounds like madness, then I suggest just finding some sort 69 00:03:36,440 --> 00:03:38,920 Speaker 1: of activity that brings you joy so you can look 70 00:03:39,160 --> 00:03:42,800 Speaker 1: forward to doing it. The purpose of this isn't for me, however, 71 00:03:42,840 --> 00:03:46,200 Speaker 1: to criticize your relationship with fitness, rather to help you out. 72 00:03:46,280 --> 00:03:50,000 Speaker 1: So oftentimes I reflect when I don't have some sort 73 00:03:50,080 --> 00:03:53,040 Speaker 1: of overarching goal, I lose my motivation to work out, 74 00:03:53,160 --> 00:03:56,200 Speaker 1: plain and simple. For instance, when I wanted to lose 75 00:03:56,240 --> 00:03:58,520 Speaker 1: weight in college, my goal was just to simply make 76 00:03:58,560 --> 00:04:01,200 Speaker 1: it to the gym or out for run three or 77 00:04:01,200 --> 00:04:03,360 Speaker 1: four days a week. These days, my goals are a 78 00:04:03,360 --> 00:04:06,160 Speaker 1: little bit different, and we'll talk about that. But all 79 00:04:06,200 --> 00:04:09,160 Speaker 1: of this is just to say that Step one is figuring. 80 00:04:08,800 --> 00:04:10,560 Speaker 2: Out what your goal is. 81 00:04:10,920 --> 00:04:13,640 Speaker 1: It can either be a specific event or it could 82 00:04:13,680 --> 00:04:16,039 Speaker 1: be something like to lose weight, but whatever it is, 83 00:04:16,080 --> 00:04:18,400 Speaker 1: it just needs to be something that's important to you. 84 00:04:19,320 --> 00:04:21,480 Speaker 1: Step two is writing down. 85 00:04:21,480 --> 00:04:23,240 Speaker 2: Why this goal is important to you. 86 00:04:23,360 --> 00:04:25,720 Speaker 1: So this is what's gonna happen. Let's talk through an 87 00:04:25,760 --> 00:04:28,720 Speaker 1: exercise here. Get a piece of paper out. You can 88 00:04:28,760 --> 00:04:30,800 Speaker 1: do it right now. Or maybe even on your phone. 89 00:04:30,880 --> 00:04:33,080 Speaker 1: The goal would be on the top of your piece 90 00:04:33,120 --> 00:04:36,279 Speaker 1: of paper to write down your goal. For me, my 91 00:04:36,400 --> 00:04:39,120 Speaker 1: current goal is to run the Brooklyn Mile in June 92 00:04:39,160 --> 00:04:43,000 Speaker 1: in less than six minutes, which is kind of bananas. 93 00:04:43,720 --> 00:04:44,440 Speaker 2: Background on that. 94 00:04:44,720 --> 00:04:47,240 Speaker 1: My current fastest mile I think I did about four 95 00:04:47,320 --> 00:04:51,960 Speaker 1: years ago is about six fourteen. Okay, under your goal 96 00:04:52,000 --> 00:04:55,680 Speaker 1: on the piece of paper, make three columns. The first 97 00:04:55,720 --> 00:04:59,400 Speaker 1: column the left column. You'll identify why the goal is 98 00:04:59,520 --> 00:05:03,320 Speaker 1: smart important. We talked about smart goals in the Hurdle 99 00:05:03,320 --> 00:05:05,599 Speaker 1: Moment from just over a month ago on how to 100 00:05:05,640 --> 00:05:08,400 Speaker 1: live a life you love, and what that stands for 101 00:05:08,640 --> 00:05:14,640 Speaker 1: is specific, measurable, attainable, relevant, and time bound. That's a 102 00:05:14,720 --> 00:05:19,600 Speaker 1: smart goal for my goal. It's specific to a specific 103 00:05:19,680 --> 00:05:22,960 Speaker 1: race and a specific day. It's measurable because again it's 104 00:05:23,000 --> 00:05:26,760 Speaker 1: a mile. My coach Ce Finley says that it's attainable 105 00:05:27,160 --> 00:05:29,479 Speaker 1: considering the time we have to work together and my 106 00:05:29,560 --> 00:05:34,160 Speaker 1: current level of fitness. It's relevant because I love running 107 00:05:34,200 --> 00:05:36,120 Speaker 1: and I was looking for some sort of new challenge 108 00:05:36,160 --> 00:05:38,720 Speaker 1: that maybe didn't involve me running for hours on end. 109 00:05:39,360 --> 00:05:41,680 Speaker 1: And it's time bound in that I have a certain 110 00:05:41,720 --> 00:05:46,080 Speaker 1: amount of time to accomplish my goal. Okay, so identify 111 00:05:46,440 --> 00:05:47,080 Speaker 1: is your goal? 112 00:05:47,200 --> 00:05:47,560 Speaker 2: Smart? 113 00:05:47,720 --> 00:05:50,520 Speaker 1: Can you fill in all those categories now we're onto 114 00:05:50,520 --> 00:05:53,560 Speaker 1: the middle column. In the middle column, write down the 115 00:05:53,560 --> 00:05:55,800 Speaker 1: things you'll need to do to get to your goal. 116 00:05:56,000 --> 00:05:57,960 Speaker 1: So for me, I know that I should be doing 117 00:05:57,960 --> 00:06:01,000 Speaker 1: two speed workouts each week at least in about two 118 00:06:01,000 --> 00:06:04,640 Speaker 1: to three recovery runs, which means in advance, I'll have 119 00:06:04,680 --> 00:06:06,479 Speaker 1: to plan out what days I need to do them 120 00:06:06,640 --> 00:06:11,480 Speaker 1: and adjust my schedule as such. For the left column, right, 121 00:06:11,640 --> 00:06:14,960 Speaker 1: why this goal means something to you? Running is something 122 00:06:15,000 --> 00:06:18,720 Speaker 1: for me that continuously humbles me. It reminds me that 123 00:06:18,720 --> 00:06:23,000 Speaker 1: with hard work, absolutely anything is possible. This is also 124 00:06:23,120 --> 00:06:25,440 Speaker 1: super important because what you want is to be working 125 00:06:25,480 --> 00:06:26,560 Speaker 1: toward a goal that. 126 00:06:26,520 --> 00:06:29,520 Speaker 2: You care about, not somebody else's. 127 00:06:29,880 --> 00:06:32,000 Speaker 1: Like if your best friend tells you she wants to 128 00:06:32,000 --> 00:06:34,160 Speaker 1: train for a marathon next year and you're thinking, oh, 129 00:06:34,200 --> 00:06:38,280 Speaker 1: that sounds fun, really take a step back and ask yourself, 130 00:06:38,680 --> 00:06:41,960 Speaker 1: is this something I want to do? Not just with marathons, 131 00:06:41,960 --> 00:06:44,880 Speaker 1: With a lot of things, there's a lot of opportunity cost, 132 00:06:45,040 --> 00:06:47,080 Speaker 1: which if you've never heard that phrase before, it means 133 00:06:47,080 --> 00:06:48,840 Speaker 1: that you have to give up a lot of things 134 00:06:48,880 --> 00:06:52,159 Speaker 1: to get something you want in return. You can't just 135 00:06:52,279 --> 00:06:54,239 Speaker 1: commit to something out of fomo. 136 00:06:54,360 --> 00:06:57,479 Speaker 2: You need to have a goal that you feel strongly about. 137 00:06:57,680 --> 00:06:59,039 Speaker 2: So those are your three columns. 138 00:06:59,360 --> 00:07:02,440 Speaker 1: Look at the columns, Take time to work on the columns. 139 00:07:02,480 --> 00:07:03,960 Speaker 2: Take time to come up with a goal. 140 00:07:04,080 --> 00:07:08,279 Speaker 1: Again, that means something to you. I promise you you 141 00:07:08,360 --> 00:07:12,760 Speaker 1: won't regret it. The next strategy, have a plan. A 142 00:07:12,840 --> 00:07:16,240 Speaker 1: goal without a plan is just a wish period. So 143 00:07:16,400 --> 00:07:19,400 Speaker 1: now that you have your goal, you need a plan. 144 00:07:20,080 --> 00:07:22,680 Speaker 1: This will help you break it down into actionable steps. 145 00:07:23,000 --> 00:07:25,120 Speaker 1: So if your goal is simply again to work out 146 00:07:25,280 --> 00:07:28,560 Speaker 1: three times a week, then it's your responsibility to hold 147 00:07:28,560 --> 00:07:32,400 Speaker 1: yourself accountable by figuring out ahead of time when that 148 00:07:32,680 --> 00:07:37,120 Speaker 1: will happen. This is so critical. You then schedule in 149 00:07:37,200 --> 00:07:40,320 Speaker 1: this time just like you would any other important thing 150 00:07:40,760 --> 00:07:43,280 Speaker 1: like a friend's birthday or a meeting at the office. 151 00:07:43,800 --> 00:07:46,360 Speaker 1: With this said, you've got to be easy on yourself. 152 00:07:46,400 --> 00:07:50,280 Speaker 1: If the plan gets derailed, it happens, life happens. It's 153 00:07:50,320 --> 00:07:53,760 Speaker 1: really important not to entirely beat yourself up about that. 154 00:07:54,280 --> 00:07:56,640 Speaker 1: If for some reason you can't make a workout, or 155 00:07:56,680 --> 00:07:58,760 Speaker 1: you're just not feeling it, or your body just is 156 00:07:58,800 --> 00:08:00,760 Speaker 1: craving something else, that's cool. 157 00:08:01,040 --> 00:08:01,920 Speaker 2: You gotta do you. 158 00:08:02,280 --> 00:08:06,080 Speaker 1: But the next time, the next quote unquote meeting with yourself, 159 00:08:06,520 --> 00:08:10,480 Speaker 1: take it, understand that you deserve it, and move forward. 160 00:08:10,720 --> 00:08:15,080 Speaker 1: Next strategy, create a buddy system. This is important if 161 00:08:15,080 --> 00:08:18,120 Speaker 1: you're someone who really needs extra accountability. You know, when 162 00:08:18,160 --> 00:08:21,400 Speaker 1: I first started running back in college, I was surprised 163 00:08:21,440 --> 00:08:24,240 Speaker 1: that I liked it, and I came to understand that 164 00:08:24,880 --> 00:08:29,200 Speaker 1: those miles that time, it was my time. It was 165 00:08:29,640 --> 00:08:31,760 Speaker 1: not a time necessarily that I wanted to spend with 166 00:08:31,800 --> 00:08:34,760 Speaker 1: other people. And that's okay. These days it's a little 167 00:08:34,760 --> 00:08:37,160 Speaker 1: bit different. Sure, there are those days where I just 168 00:08:37,280 --> 00:08:39,840 Speaker 1: need time to de stress and breathe and whatever, but 169 00:08:40,000 --> 00:08:43,200 Speaker 1: I also look forward to once or twice weekly meeting 170 00:08:43,240 --> 00:08:46,360 Speaker 1: one of my best friends and just running together and 171 00:08:46,400 --> 00:08:48,360 Speaker 1: catching up and all the good things that come with that. 172 00:08:49,160 --> 00:08:51,560 Speaker 1: You know, there's a reason why things like Peloton and 173 00:08:51,600 --> 00:08:55,920 Speaker 1: Mirror and all this digital fitness streaming and Aptive they're successful, 174 00:08:56,280 --> 00:08:59,240 Speaker 1: and that's because of community. So my tip to you, 175 00:08:59,520 --> 00:09:01,760 Speaker 1: finds someone who likes to do the things that you 176 00:09:01,840 --> 00:09:04,480 Speaker 1: like to do and make a standing date to sweat together, 177 00:09:04,880 --> 00:09:07,559 Speaker 1: just once a week, whether that's meeting up for a 178 00:09:07,720 --> 00:09:10,840 Speaker 1: run or going into a fitness class together or whatever. 179 00:09:11,120 --> 00:09:14,600 Speaker 1: You have so many options, maybe your buddy doesn't even 180 00:09:14,640 --> 00:09:17,920 Speaker 1: necessarily need to work out with you. Earlier this year, 181 00:09:17,960 --> 00:09:20,720 Speaker 1: when I was struggling with my weight after traveling a lot, 182 00:09:20,760 --> 00:09:22,960 Speaker 1: and I talked about this in the how to Eliminate 183 00:09:23,040 --> 00:09:26,080 Speaker 1: negative self talk hurdle moment, I had a girlfriend that 184 00:09:26,080 --> 00:09:29,040 Speaker 1: I would text with victories and failures of when I 185 00:09:29,080 --> 00:09:31,960 Speaker 1: was getting back on track. She was my confidant, and 186 00:09:32,000 --> 00:09:35,400 Speaker 1: I just felt more capable knowing that she was on 187 00:09:35,440 --> 00:09:38,040 Speaker 1: the other side of my cellphone if I ever needed anything, 188 00:09:38,440 --> 00:09:41,360 Speaker 1: And I also just felt more accountable. Again, I love 189 00:09:41,440 --> 00:09:45,040 Speaker 1: this word because she would check on me. Having someone 190 00:09:45,120 --> 00:09:48,360 Speaker 1: in your corner, whether we're talking workout, motivation, or just 191 00:09:48,440 --> 00:09:53,080 Speaker 1: in life, it's so valuable understand that we are all 192 00:09:53,120 --> 00:09:56,120 Speaker 1: deserving of the kind of relationships that fill us up, 193 00:09:56,520 --> 00:09:59,520 Speaker 1: and sometimes those relationships can also help us get on 194 00:09:59,520 --> 00:10:04,160 Speaker 1: the right track. Next strategy, have a workout for every mood. 195 00:10:04,360 --> 00:10:07,400 Speaker 1: I swear by this, and it's super clutch, and it's 196 00:10:07,440 --> 00:10:09,480 Speaker 1: just what it sounds like for me. When I'm feeling 197 00:10:09,520 --> 00:10:12,199 Speaker 1: a little lazy or tired, that's when I'm heading to 198 00:10:12,240 --> 00:10:16,160 Speaker 1: a yoga class. If I am full of energy and 199 00:10:16,360 --> 00:10:20,640 Speaker 1: want to destress. I'm hitting the ground running literally, and 200 00:10:20,679 --> 00:10:24,560 Speaker 1: when I'm angry and frustrated, there is no better feeling 201 00:10:24,640 --> 00:10:27,080 Speaker 1: to me than loading up a barbell and throwing some 202 00:10:27,120 --> 00:10:31,320 Speaker 1: weights around. Everyone is different, but having a workout for 203 00:10:31,400 --> 00:10:34,520 Speaker 1: every mood while that will give you one less excuse 204 00:10:34,600 --> 00:10:37,360 Speaker 1: when you just don't feel like doing it anyway, And 205 00:10:37,400 --> 00:10:40,760 Speaker 1: the last strategy for finding workout motivation think of it 206 00:10:40,840 --> 00:10:44,600 Speaker 1: as your me time. Working out again is how I 207 00:10:44,640 --> 00:10:47,280 Speaker 1: give back to myself. And that's the dialogue that I've 208 00:10:47,360 --> 00:10:50,360 Speaker 1: created in my head. If you view your workout as 209 00:10:50,400 --> 00:10:54,280 Speaker 1: your own version of personal health, then shocker, it's gonna suck. 210 00:10:55,000 --> 00:10:58,160 Speaker 1: Just like with anything else, what's going on in your 211 00:10:58,200 --> 00:10:59,960 Speaker 1: head is your reaction. 212 00:11:00,559 --> 00:11:03,800 Speaker 2: So it might not be easy. It might take some time. 213 00:11:03,920 --> 00:11:06,840 Speaker 1: Again, it might take trying a bunch of different ways 214 00:11:06,880 --> 00:11:09,240 Speaker 1: to sweat until you find the one that just makes 215 00:11:09,280 --> 00:11:14,440 Speaker 1: you feel good and that's okay. Remember this is a journey. 216 00:11:14,760 --> 00:11:17,920 Speaker 1: It's not like anything just clicks into place overnight. It 217 00:11:17,960 --> 00:11:22,040 Speaker 1: took me eight weeks of continuous running over a summer 218 00:11:22,120 --> 00:11:25,520 Speaker 1: where most of those days I absolutely despised it to 219 00:11:25,679 --> 00:11:31,160 Speaker 1: learn to love running. Remember you will never regret putting 220 00:11:31,240 --> 00:11:36,360 Speaker 1: in the work. Remember your workout is your time. Say 221 00:11:36,360 --> 00:11:39,200 Speaker 1: that over and over again. And maybe if you don't 222 00:11:39,200 --> 00:11:42,120 Speaker 1: believe it right now, you believe it next week or 223 00:11:42,160 --> 00:11:44,480 Speaker 1: the week after that or the week after that. 224 00:11:44,960 --> 00:11:45,880 Speaker 2: And that's it for now. 225 00:11:46,040 --> 00:11:49,200 Speaker 1: Guys, thanks so much for listening, for tuning in, for 226 00:11:49,280 --> 00:11:52,280 Speaker 1: hanging out with me for this Wednesday's Hurdle moment. 227 00:11:52,559 --> 00:11:54,360 Speaker 2: If you need anything, you know how to find me. 228 00:11:54,520 --> 00:11:58,440 Speaker 1: It's at Hurdle Podcasts at emilybody Over email Emily at 229 00:11:58,520 --> 00:12:01,920 Speaker 1: hurdle dot us. Again, working out has become a huge 230 00:12:01,960 --> 00:12:04,760 Speaker 1: part of my life because I've made it a priority 231 00:12:04,800 --> 00:12:07,280 Speaker 1: and you can too. Not every workout is going to 232 00:12:07,320 --> 00:12:10,320 Speaker 1: feel like a home run, and that's okay. Be gentle 233 00:12:10,360 --> 00:12:15,120 Speaker 1: with yourself, be easy, and remember again, it's a journey. 234 00:12:15,400 --> 00:12:16,840 Speaker 2: Emily. Sign it off. 235 00:12:16,920 --> 00:12:19,320 Speaker 1: If you like what you're listening to, Rate and review 236 00:12:19,520 --> 00:12:22,320 Speaker 1: Hurdle in the iTunes store by clicking on the link 237 00:12:22,400 --> 00:12:26,960 Speaker 1: with the description to this episode, another Hurdle Conquered. Catch 238 00:12:26,960 --> 00:12:27,760 Speaker 1: you guys next time.