1 00:00:18,320 --> 00:00:22,079 Speaker 1: Okay, hey, Emily Abaudi here you are listening to five 2 00:00:22,120 --> 00:00:27,520 Speaker 1: Minute Friday from Hurdle. I am thinking this week a 3 00:00:27,560 --> 00:00:34,280 Speaker 1: lot about this concept that oftentimes people don't change until 4 00:00:34,400 --> 00:00:38,879 Speaker 1: not changing is the less comfortable option. I'll say that 5 00:00:38,880 --> 00:00:44,040 Speaker 1: one more time, people don't change until not changing is 6 00:00:44,080 --> 00:00:49,440 Speaker 1: the less comfortable option. I've experienced this many a time 7 00:00:49,880 --> 00:00:53,800 Speaker 1: in my day. The most prominent example of this for 8 00:00:53,960 --> 00:00:57,640 Speaker 1: me was when I finally made the conscious choice that 9 00:00:57,720 --> 00:01:02,440 Speaker 1: I wanted to lose weight back in college. Of note, 10 00:01:02,480 --> 00:01:04,920 Speaker 1: this is something I talk about in detail in episode 11 00:01:04,959 --> 00:01:07,800 Speaker 1: one of the show, so definitely go check that out. 12 00:01:08,240 --> 00:01:12,480 Speaker 1: At the time, I weighed over two hundred pounds and 13 00:01:13,400 --> 00:01:16,760 Speaker 1: was not healthy in that body. In my body at 14 00:01:16,760 --> 00:01:20,600 Speaker 1: the time, I felt wildly uncomfortable in my own skin. 15 00:01:21,240 --> 00:01:25,520 Speaker 1: My mental health was all out of whack, and I 16 00:01:25,840 --> 00:01:29,440 Speaker 1: knew that I needed to make a change because I 17 00:01:29,560 --> 00:01:33,480 Speaker 1: didn't want to feel so stuck anymore. I didn't want 18 00:01:33,520 --> 00:01:36,960 Speaker 1: to feel othered. I didn't want to feel like I 19 00:01:37,040 --> 00:01:40,840 Speaker 1: wasn't at home in my own body. I was constantly 20 00:01:40,959 --> 00:01:44,440 Speaker 1: tired and uncomfortable, and I knew that that was no 21 00:01:45,120 --> 00:01:50,800 Speaker 1: way to live. And so because staying the same felt 22 00:01:50,960 --> 00:01:57,160 Speaker 1: more difficult than making a change, despite that change feeling 23 00:01:57,400 --> 00:02:02,240 Speaker 1: extremely overwhelming and requiring a lot of me. I made 24 00:02:02,280 --> 00:02:06,680 Speaker 1: it now. There's usually a really long period of time 25 00:02:07,240 --> 00:02:12,160 Speaker 1: of let's call it increasing discomfort before not changing is 26 00:02:12,200 --> 00:02:17,000 Speaker 1: the worst case scenario, and that discomfort is largely impacted 27 00:02:17,080 --> 00:02:22,440 Speaker 1: because you me, we aren't acknowledging what is right in 28 00:02:22,480 --> 00:02:26,160 Speaker 1: front of us. We're not being honest with ourselves. I 29 00:02:26,200 --> 00:02:28,600 Speaker 1: know you're probably thinking, Emily, why are you thinking about 30 00:02:28,600 --> 00:02:30,680 Speaker 1: this now? Why are you telling us? Well? I have 31 00:02:30,720 --> 00:02:34,840 Speaker 1: a dear friend whose foot is really bothering her right now, 32 00:02:35,400 --> 00:02:37,760 Speaker 1: and it's been super tight for let's say, the better 33 00:02:37,800 --> 00:02:41,640 Speaker 1: part of two weeks. She has a goal at the 34 00:02:41,639 --> 00:02:46,560 Speaker 1: beginning of June to run a have marathon and wants 35 00:02:46,600 --> 00:02:50,600 Speaker 1: to live this blissfully ignorant life of if I just 36 00:02:50,639 --> 00:02:53,520 Speaker 1: pretend it's not bothering me and suck it up, I 37 00:02:53,520 --> 00:02:55,680 Speaker 1: can still get to my goal. And I asked her 38 00:02:55,760 --> 00:02:59,240 Speaker 1: when I saw her yesterday, I said, what's your ultimate goal? 39 00:02:59,720 --> 00:03:02,160 Speaker 1: She answered, my goal is to run the half marathon. 40 00:03:02,919 --> 00:03:06,080 Speaker 1: What if I told you? I asked her that by 41 00:03:06,240 --> 00:03:10,239 Speaker 1: not recognizing what you're experiencing in this moment right now, 42 00:03:10,800 --> 00:03:13,040 Speaker 1: you may not be able to get to your goal. 43 00:03:13,840 --> 00:03:16,080 Speaker 1: And she said, well, what do you mean? And I said, 44 00:03:16,480 --> 00:03:19,880 Speaker 1: by confronting this pain as it stands right now, perhaps 45 00:03:19,919 --> 00:03:22,680 Speaker 1: going to a physical therapist or going to get some 46 00:03:22,760 --> 00:03:26,840 Speaker 1: imaging done, you can get clarification or a better understanding 47 00:03:26,880 --> 00:03:29,639 Speaker 1: of what might be causing you this pain and deal 48 00:03:29,680 --> 00:03:34,760 Speaker 1: with it before it becomes a bigger issue. It's scary 49 00:03:34,800 --> 00:03:37,520 Speaker 1: to deal with the pain, the hurt, the hard I 50 00:03:37,640 --> 00:03:42,280 Speaker 1: get it. I understand why we don't want to try 51 00:03:42,320 --> 00:03:45,480 Speaker 1: something new right deal with the pain that you know. 52 00:03:46,440 --> 00:03:49,160 Speaker 1: But at the end of the day, we are better 53 00:03:49,200 --> 00:03:53,840 Speaker 1: than waiting for that dull whisper to become a loud roar. 54 00:03:54,880 --> 00:03:59,120 Speaker 1: It takes trial and error. I know this now because 55 00:03:59,160 --> 00:04:02,240 Speaker 1: of what I've gone on through in my past. The 56 00:04:02,320 --> 00:04:06,240 Speaker 1: hurdles that challenge us, they happen for us. And so 57 00:04:06,520 --> 00:04:10,360 Speaker 1: I encourage you right now to do a gut check, 58 00:04:10,680 --> 00:04:15,400 Speaker 1: do a pulse check. What is whispering to you right now? 59 00:04:16,160 --> 00:04:22,920 Speaker 1: What are you consciously allowing to work its way up 60 00:04:23,040 --> 00:04:27,640 Speaker 1: to a roar? And what can you do to combat that? 61 00:04:28,200 --> 00:04:31,839 Speaker 1: To have grace with yourself, to truly listen and give 62 00:04:32,000 --> 00:04:38,360 Speaker 1: yourself exactly what you need. And now a listener question, Hey, 63 00:04:38,440 --> 00:04:42,120 Speaker 1: Emily love the show. I have a goal this year 64 00:04:42,360 --> 00:04:45,560 Speaker 1: of incorporating more strength training into my routine, but I 65 00:04:45,600 --> 00:04:48,680 Speaker 1: feel like there just isn't enough time. How do you 66 00:04:48,760 --> 00:04:52,360 Speaker 1: incorporate strength training and do a busy schedule without feeling 67 00:04:52,400 --> 00:04:58,400 Speaker 1: overwhelmed or even worse, perhaps risking injury. This is a 68 00:04:58,440 --> 00:05:03,360 Speaker 1: good question, so nothing changes if nothing changes, and right now, 69 00:05:03,400 --> 00:05:07,520 Speaker 1: maybe you have an existing routine that doesn't incorporate this 70 00:05:07,680 --> 00:05:12,600 Speaker 1: modality into the mix. So I encourage everyone who's trying 71 00:05:12,640 --> 00:05:15,839 Speaker 1: to get consistent with their workouts to plan them like 72 00:05:15,960 --> 00:05:19,720 Speaker 1: you would an important meeting. So right now, you don't 73 00:05:19,720 --> 00:05:22,880 Speaker 1: want to overdo it by tossing in too much strength 74 00:05:23,160 --> 00:05:25,720 Speaker 1: into the mix from the get go. Look at your 75 00:05:25,720 --> 00:05:29,920 Speaker 1: calendar and meet yourself with where you're at. By starting 76 00:05:29,960 --> 00:05:33,279 Speaker 1: with perhaps two to three times per week for no 77 00:05:33,400 --> 00:05:37,000 Speaker 1: more than twenty minutes, you don't need to spend hours 78 00:05:37,040 --> 00:05:40,159 Speaker 1: and hours and hours doing something. In fact, if you 79 00:05:40,400 --> 00:05:43,880 Speaker 1: try that, I hate to say this, I almost guarantee 80 00:05:43,920 --> 00:05:48,600 Speaker 1: that you will fail. So if incorporating strength training regularly 81 00:05:49,160 --> 00:05:52,120 Speaker 1: is a goal that you have, again, meet yourself with 82 00:05:52,200 --> 00:05:56,560 Speaker 1: where you're at and slot in these twenty maybe even 83 00:05:56,640 --> 00:06:02,080 Speaker 1: fifteen minute strength training sessions into your regular schedule. I'm 84 00:06:02,120 --> 00:06:06,359 Speaker 1: not going to go into specifics, talk exercises, et cetera. 85 00:06:06,480 --> 00:06:09,479 Speaker 1: Will be here forever if I do that. But a 86 00:06:09,520 --> 00:06:13,120 Speaker 1: few quick tips for anyone that's interested in adopting this 87 00:06:13,200 --> 00:06:17,120 Speaker 1: regular strength routine. Beyond meeting yourself with where you're at 88 00:06:17,160 --> 00:06:19,480 Speaker 1: and starting small, you want to make sure that you're 89 00:06:19,480 --> 00:06:22,320 Speaker 1: listening to your body, so start with lighter weights or 90 00:06:22,360 --> 00:06:24,640 Speaker 1: fewer sets. You want to make sure that you're getting 91 00:06:24,839 --> 00:06:28,040 Speaker 1: down the form first, so that you are strength training 92 00:06:28,080 --> 00:06:32,400 Speaker 1: both safely and effectively. Another tip, track your progress. That 93 00:06:32,440 --> 00:06:35,800 Speaker 1: will be very motivating as you go along your journey, 94 00:06:35,800 --> 00:06:38,520 Speaker 1: whether you're doing it in your notes app, in a notebook, 95 00:06:38,680 --> 00:06:42,600 Speaker 1: or using a specific app. I myself trained using the 96 00:06:42,640 --> 00:06:46,400 Speaker 1: Future app and I will link that in the show notes. 97 00:06:46,839 --> 00:06:50,279 Speaker 1: And then, lastly, stay consistent, listen, showing up even on 98 00:06:50,320 --> 00:06:53,600 Speaker 1: the tough days. It's not easy, but I promise you 99 00:06:54,040 --> 00:06:57,760 Speaker 1: Consistency over perfection. I will say that one more time. 100 00:06:58,000 --> 00:07:04,120 Speaker 1: Consistency over perfection. Meet yourself with where you're at. Consistency 101 00:07:04,160 --> 00:07:09,760 Speaker 1: over perfection, track your progress, Listen to your body, compound movements. Okay, 102 00:07:09,760 --> 00:07:14,160 Speaker 1: these are the beginner essentials for incorporating strength into your 103 00:07:14,240 --> 00:07:17,320 Speaker 1: regular routine. I know this is a topic that many 104 00:07:17,360 --> 00:07:20,880 Speaker 1: of you are super interested in, so hit me with 105 00:07:20,920 --> 00:07:23,800 Speaker 1: whatever other questions that you have over in the email. 106 00:07:23,840 --> 00:07:26,880 Speaker 1: You can always reach me over at Hello at hurdle 107 00:07:27,280 --> 00:07:30,960 Speaker 1: dot us. Make sure you're following along over on social 108 00:07:31,080 --> 00:07:33,480 Speaker 1: It's at Hurdle podcast. I am over at Emily a 109 00:07:33,520 --> 00:07:37,440 Speaker 1: Body another hurdle conquered. Catch you guys next time.