1 00:00:21,440 --> 00:00:24,680 Speaker 1: Hey, everyone, Emily Badi here. You are listening to five 2 00:00:24,720 --> 00:00:27,800 Speaker 1: Minute Friday from Hurdle. Wow. 3 00:00:28,400 --> 00:00:31,480 Speaker 2: I say wow first and foremost because I asked for 4 00:00:31,560 --> 00:00:35,159 Speaker 2: feedback the other day on social about what's going on 5 00:00:35,200 --> 00:00:40,320 Speaker 2: with the show, and you all really delivered. You'll notice 6 00:00:40,320 --> 00:00:43,000 Speaker 2: that there hasn't been a Hurdle Moment episode over the 7 00:00:43,040 --> 00:00:48,000 Speaker 2: past few weeks, and that is multifaceted, but mostly because 8 00:00:48,040 --> 00:00:51,080 Speaker 2: I'm kind of taking a step back as I look 9 00:00:51,280 --> 00:00:54,680 Speaker 2: at the format that the show has been delivered in 10 00:00:54,960 --> 00:00:57,520 Speaker 2: over the last few years now coming out three times 11 00:00:57,560 --> 00:01:01,000 Speaker 2: a week, and really being honest with my self about 12 00:01:01,080 --> 00:01:03,680 Speaker 2: whether or not that's sustainable and how I can best 13 00:01:03,840 --> 00:01:08,440 Speaker 2: serve all of you. Now, I'm always looking for your feedback, 14 00:01:08,560 --> 00:01:12,640 Speaker 2: especially when it comes to what you're after from this podcast. 15 00:01:12,680 --> 00:01:16,240 Speaker 2: As Hurdler's I really value the Hurdler community feedback, and 16 00:01:16,280 --> 00:01:19,680 Speaker 2: so if you have a feeling there is a way 17 00:01:19,720 --> 00:01:21,320 Speaker 2: to get in touch with me, that's by either leaving 18 00:01:21,400 --> 00:01:23,560 Speaker 2: a voice message. The link to do that is in 19 00:01:23,600 --> 00:01:26,399 Speaker 2: the show notes, or hitting me with an email. You 20 00:01:26,400 --> 00:01:29,720 Speaker 2: can always reach the Hurdle crew over at Hello at 21 00:01:29,760 --> 00:01:35,039 Speaker 2: Hurdle dot us. And the resounding feedback was that this 22 00:01:35,160 --> 00:01:37,480 Speaker 2: feels really weird to say, but you want more of me. 23 00:01:38,160 --> 00:01:42,120 Speaker 2: You appreciate my perspective, my takeaway, my feedback, my thoughts 24 00:01:42,160 --> 00:01:46,039 Speaker 2: on things, sharing my expertise with you, and just to reiterate, 25 00:01:46,120 --> 00:01:48,600 Speaker 2: I always feel like it's always important from time to 26 00:01:48,680 --> 00:01:52,960 Speaker 2: time to lay out my qualifications. I am a certified 27 00:01:53,160 --> 00:01:58,600 Speaker 2: personal trainer, a certified life coach, a CPC Certified Professional Coach. 28 00:01:59,200 --> 00:01:59,880 Speaker 1: I have a. 29 00:02:00,240 --> 00:02:05,560 Speaker 2: UESCA certification for run coaching, and lastly, I am also 30 00:02:05,680 --> 00:02:09,760 Speaker 2: Level one certified with Precision Nutrition. So I've done a 31 00:02:09,800 --> 00:02:13,560 Speaker 2: lot of continuing education to make sure that not only 32 00:02:13,639 --> 00:02:16,000 Speaker 2: I'm approaching a lot of the topics that I talk 33 00:02:16,040 --> 00:02:19,400 Speaker 2: about here on the show responsibly, but I'm also vetting 34 00:02:19,720 --> 00:02:22,680 Speaker 2: and making sure that the people I bring you, the 35 00:02:22,720 --> 00:02:26,480 Speaker 2: guests that I bring you, are giving you safe information. 36 00:02:27,280 --> 00:02:30,079 Speaker 2: I know you're probably wondering why is Emily telling us 37 00:02:30,200 --> 00:02:33,520 Speaker 2: all of this, Well for two reasons. One again, I 38 00:02:33,560 --> 00:02:36,440 Speaker 2: really appreciate your feedback, and honestly, I would love more 39 00:02:36,480 --> 00:02:38,280 Speaker 2: of it. I love it when you interact with the show, 40 00:02:38,320 --> 00:02:40,320 Speaker 2: and I want to serve you, so let me know 41 00:02:40,680 --> 00:02:43,800 Speaker 2: how I can do that. But also, I'm telling you 42 00:02:43,880 --> 00:02:47,320 Speaker 2: this because something I have really been dialing in on 43 00:02:47,400 --> 00:02:49,800 Speaker 2: lately is that it's okay to change from the plan. 44 00:02:50,480 --> 00:02:53,280 Speaker 2: And sometimes something that's worked for a while might not 45 00:02:53,440 --> 00:02:58,200 Speaker 2: feel like it's working anymore. And that's also okay. For 46 00:02:58,400 --> 00:03:01,799 Speaker 2: the last few years, leasing hurdle three times a week, 47 00:03:02,080 --> 00:03:04,880 Speaker 2: it's felt right. But I'm at this point right now 48 00:03:04,919 --> 00:03:08,639 Speaker 2: where I'm reevaluating, and so I want to be as 49 00:03:08,760 --> 00:03:12,679 Speaker 2: upfront and honest with you as possible, because without you, 50 00:03:13,160 --> 00:03:15,200 Speaker 2: there would be no hurdle. I wouldn't have the opportunity 51 00:03:15,280 --> 00:03:17,359 Speaker 2: to do a lot of the things that I love doing. 52 00:03:18,000 --> 00:03:21,600 Speaker 2: Without you, It's okay to deviate from the plan. It's 53 00:03:21,639 --> 00:03:24,760 Speaker 2: okay to pivot. And I think that so often in 54 00:03:24,800 --> 00:03:27,800 Speaker 2: my life and in my career. I've been so steadfast 55 00:03:28,280 --> 00:03:30,519 Speaker 2: thinking this is how it should be and this is 56 00:03:30,560 --> 00:03:33,280 Speaker 2: what I've worked for. But what happens when you take 57 00:03:33,320 --> 00:03:36,600 Speaker 2: a step back and ask yourself, how do I feel? 58 00:03:36,920 --> 00:03:39,680 Speaker 1: Really? I remember when I interviewed Jesse Israel. 59 00:03:39,720 --> 00:03:42,680 Speaker 2: He's the founder of a mass meditation movement called the 60 00:03:42,680 --> 00:03:46,520 Speaker 2: Big Quiet. And the Big Quiet actually started out on 61 00:03:46,560 --> 00:03:50,480 Speaker 2: a much smaller scale with like twenty to forty people 62 00:03:50,880 --> 00:03:54,480 Speaker 2: in a so loft and that was called medi Club. 63 00:03:54,800 --> 00:03:57,560 Speaker 2: And when they saw the traction that medi Club was getting, 64 00:03:57,880 --> 00:04:00,720 Speaker 2: bringing people from all different backs grounds and walks of 65 00:04:00,760 --> 00:04:03,600 Speaker 2: life and career paths together to meditate in what felt 66 00:04:03,600 --> 00:04:05,640 Speaker 2: like a very safe space. They knew that they were 67 00:04:05,680 --> 00:04:09,080 Speaker 2: onto something and wanted to bring it to bigger amounts 68 00:04:09,080 --> 00:04:11,880 Speaker 2: of people all around the country in some of the 69 00:04:11,920 --> 00:04:16,520 Speaker 2: most beautiful, amazing places. All link to The Big Quiet's 70 00:04:16,520 --> 00:04:18,280 Speaker 2: website actually in the show notes here, so you can 71 00:04:18,320 --> 00:04:20,839 Speaker 2: check it out as well as Jesse's episode. But I 72 00:04:20,920 --> 00:04:22,680 Speaker 2: tell you this story because there got to be a 73 00:04:22,680 --> 00:04:24,920 Speaker 2: point where Jesse was so dialed in on The Big 74 00:04:25,000 --> 00:04:30,280 Speaker 2: Quiet that he realized hosting the more local, smaller events 75 00:04:30,320 --> 00:04:33,080 Speaker 2: in New York was really stressing him out, and he 76 00:04:33,160 --> 00:04:35,760 Speaker 2: felt a lot of guilt around that, and he realized 77 00:04:35,800 --> 00:04:39,120 Speaker 2: through talking with I believe it was a therapist, that 78 00:04:39,480 --> 00:04:41,679 Speaker 2: the right thing for him to do was to let 79 00:04:41,720 --> 00:04:45,800 Speaker 2: go of the should that came with that, to let 80 00:04:45,880 --> 00:04:47,680 Speaker 2: go of the thing that he didn't want to do, 81 00:04:47,760 --> 00:04:49,960 Speaker 2: so that he could rise up to his bigger purpose 82 00:04:50,080 --> 00:04:53,919 Speaker 2: and work on his next, big exciting thing. And so 83 00:04:54,080 --> 00:04:57,240 Speaker 2: I kind of feel this is a sporadic five minute 84 00:04:57,240 --> 00:05:00,120 Speaker 2: friday that I am figuring out what my next this 85 00:05:00,160 --> 00:05:04,200 Speaker 2: big exciting thing is right now, and Hurdle's not going anywhere, 86 00:05:04,240 --> 00:05:06,159 Speaker 2: and I'm not going anywhere. But I just ask for 87 00:05:06,240 --> 00:05:09,320 Speaker 2: your patients as we together figure out the right way 88 00:05:09,360 --> 00:05:11,839 Speaker 2: for us to move forward, knowing that it is okay 89 00:05:12,320 --> 00:05:16,400 Speaker 2: to pivot from the plan. My listener prop for you 90 00:05:16,440 --> 00:05:19,000 Speaker 2: this week. What's something you're doing just because you feel 91 00:05:19,000 --> 00:05:21,640 Speaker 2: like you should be, not because you want to. What 92 00:05:21,839 --> 00:05:24,200 Speaker 2: is something in your life that you are doing right 93 00:05:24,279 --> 00:05:28,520 Speaker 2: now that you are simply executing on the regular because 94 00:05:28,560 --> 00:05:32,159 Speaker 2: you feel like you should be, instead of because you 95 00:05:32,279 --> 00:05:32,760 Speaker 2: want to. 96 00:05:33,640 --> 00:05:35,800 Speaker 1: And now a listener question. 97 00:05:37,000 --> 00:05:39,960 Speaker 3: Hi, Emily, It's Carrie in North Carolina. I'm a huge 98 00:05:39,960 --> 00:05:42,520 Speaker 3: fan of yours and of the Hurdle podcast. Here's my 99 00:05:42,600 --> 00:05:46,560 Speaker 3: listener question. Any advice on how to navigate figuring out 100 00:05:46,640 --> 00:05:48,960 Speaker 3: what your worth is at your job and asking for 101 00:05:49,000 --> 00:05:51,159 Speaker 3: it while setting boundaries of what it is you do. 102 00:05:51,760 --> 00:05:53,160 Speaker 3: I know this could get deep, as there are a 103 00:05:53,200 --> 00:05:55,880 Speaker 3: lot of factors that could come into play. I truly 104 00:05:55,880 --> 00:05:58,360 Speaker 3: believe big things are coming for me at my job 105 00:05:58,360 --> 00:06:00,400 Speaker 3: in the next year or so, but it's for me 106 00:06:00,440 --> 00:06:03,200 Speaker 3: to have this conversation In the meantime. I don't have 107 00:06:03,240 --> 00:06:06,159 Speaker 3: a problem helping others advocate for themselves at their jobs, 108 00:06:06,279 --> 00:06:08,320 Speaker 3: but I can't seem to find the courage to advocate 109 00:06:08,360 --> 00:06:11,640 Speaker 3: for myself. I hope you can help me. Thank you 110 00:06:12,200 --> 00:06:15,000 Speaker 3: for encouraging me to even leave this listener question, and 111 00:06:15,080 --> 00:06:17,080 Speaker 3: also for the positive impact you have on all of 112 00:06:17,160 --> 00:06:19,839 Speaker 3: us hurdlers. Good luck in Berlin, and I hope to 113 00:06:19,839 --> 00:06:22,479 Speaker 3: get to see you at a hurdle event around the 114 00:06:22,480 --> 00:06:23,479 Speaker 3: New York City Marathon. 115 00:06:23,960 --> 00:06:26,600 Speaker 2: Firstly, I have some good news that I promise there 116 00:06:26,640 --> 00:06:29,200 Speaker 2: will be opportunities for us all to get together in 117 00:06:29,200 --> 00:06:33,080 Speaker 2: New York City Marathon week, so stay tuned. I will 118 00:06:33,120 --> 00:06:38,080 Speaker 2: have info on that asap. In the meantime, owning your 119 00:06:38,160 --> 00:06:41,040 Speaker 2: worth at work, so I'm first going to tackle this 120 00:06:41,320 --> 00:06:46,320 Speaker 2: from like an actual worth dollars place and say that 121 00:06:46,680 --> 00:06:49,599 Speaker 2: at any given time via glass door, you have the 122 00:06:49,640 --> 00:06:52,640 Speaker 2: opportunity to really kind of dive in and see what 123 00:06:52,920 --> 00:06:57,800 Speaker 2: individuals who have similar positions to you at other comparable 124 00:06:57,839 --> 00:07:02,640 Speaker 2: companies are making. So knowing what the value is for 125 00:07:02,760 --> 00:07:07,719 Speaker 2: your position comparable to the market is super super valuable. 126 00:07:08,120 --> 00:07:09,200 Speaker 1: And should you. 127 00:07:09,200 --> 00:07:13,160 Speaker 2: Find out that you aren't being compensated appropriately, then you 128 00:07:13,200 --> 00:07:17,040 Speaker 2: have an opportunity to approach your HR department. So when 129 00:07:17,120 --> 00:07:19,960 Speaker 2: you do something like that you have the opportunity at 130 00:07:20,000 --> 00:07:21,880 Speaker 2: any time to ask for a meeting, and when you 131 00:07:21,920 --> 00:07:24,239 Speaker 2: ask for that meeting, make sure that you're going armed 132 00:07:24,240 --> 00:07:27,520 Speaker 2: with the information you need to negotiate. 133 00:07:27,640 --> 00:07:28,760 Speaker 1: I know that's kind of scary. 134 00:07:28,760 --> 00:07:32,000 Speaker 2: The word negotiate can be really intimidating, but know that 135 00:07:32,120 --> 00:07:36,240 Speaker 2: you can thoughtfully present why you believe you deserve a 136 00:07:36,320 --> 00:07:39,240 Speaker 2: higher salary and package, and in doing that, you want 137 00:07:39,280 --> 00:07:41,960 Speaker 2: to make sure that you can reiterate what it is 138 00:07:42,000 --> 00:07:48,240 Speaker 2: that makes you yourself specifically a valuable employee. Have data 139 00:07:48,360 --> 00:07:51,800 Speaker 2: and numbers to back yourself up whenever it is applicable 140 00:07:51,960 --> 00:07:55,360 Speaker 2: or appropriate, because there is never a way that someone 141 00:07:55,520 --> 00:07:58,240 Speaker 2: can come back to you to combat facts like that. 142 00:07:58,600 --> 00:08:02,520 Speaker 2: When you're also addressing an op opportunity where salary conversations 143 00:08:02,560 --> 00:08:06,760 Speaker 2: are involved, make sure it is a two way conversation 144 00:08:06,840 --> 00:08:09,200 Speaker 2: that work conversation very important, and that you want to 145 00:08:09,320 --> 00:08:12,760 Speaker 2: ask where there are opportunities for growth or how you 146 00:08:12,840 --> 00:08:16,480 Speaker 2: can improve. Should the answer to you approaching this individual 147 00:08:16,600 --> 00:08:20,080 Speaker 2: at HR be that they're not prepared at this time 148 00:08:20,120 --> 00:08:22,320 Speaker 2: to give you some sort of a salary bump or raise, 149 00:08:22,360 --> 00:08:24,720 Speaker 2: you want to make sure that you have in writing 150 00:08:24,840 --> 00:08:28,320 Speaker 2: some sort of actional plan or reasonable expectation on where 151 00:08:28,360 --> 00:08:31,760 Speaker 2: you may be able to grow from here. Now, beyond 152 00:08:31,920 --> 00:08:35,840 Speaker 2: the dollars conversation, of course, there are other ways to 153 00:08:36,360 --> 00:08:38,520 Speaker 2: have a better understanding of what you bring to the 154 00:08:38,520 --> 00:08:42,480 Speaker 2: table in your workplace. I've always gone by the three a's. 155 00:08:42,480 --> 00:08:44,400 Speaker 2: Someone taught me this a long time ago, and this 156 00:08:44,559 --> 00:08:49,599 Speaker 2: is your attributes, your accomplishments, and then affirmations. Your attributes. 157 00:08:49,640 --> 00:08:52,600 Speaker 2: When you're trying to reinforce what your worth is in 158 00:08:52,640 --> 00:08:56,880 Speaker 2: your workplace, write down the different things that are your attributes, 159 00:08:56,920 --> 00:09:01,920 Speaker 2: so qualities, personality, traits, capabilities, all of these things that 160 00:09:02,080 --> 00:09:05,720 Speaker 2: make you awesome, that make you. And then beyond that, 161 00:09:06,000 --> 00:09:08,600 Speaker 2: go to people that you trust or admire within your 162 00:09:08,640 --> 00:09:13,120 Speaker 2: workplace and ask them to list the attributes that they 163 00:09:13,280 --> 00:09:16,400 Speaker 2: find admirable in you. This will really help you get 164 00:09:16,400 --> 00:09:18,920 Speaker 2: a holistic picture of what it is that makes you 165 00:09:19,080 --> 00:09:23,560 Speaker 2: great in your workplace. Then the second one accomplishment, So 166 00:09:23,960 --> 00:09:26,920 Speaker 2: what are your accomplishments? What are your achievements. They don't 167 00:09:26,920 --> 00:09:29,480 Speaker 2: have to be super large or big. Take a look 168 00:09:29,520 --> 00:09:32,040 Speaker 2: at what it is that you have done since starting 169 00:09:32,200 --> 00:09:37,559 Speaker 2: that job, and what again makes you a benchmark landmark employee. 170 00:09:37,840 --> 00:09:41,599 Speaker 2: And then lastly affirmation, So yes, we want to be 171 00:09:41,640 --> 00:09:45,520 Speaker 2: able to articulate our worth, our value via these attributes, 172 00:09:45,559 --> 00:09:49,000 Speaker 2: via these accomplishments numbers when possible. But you also want 173 00:09:49,080 --> 00:09:52,400 Speaker 2: to be able to affirm yourself in your power, stand 174 00:09:52,440 --> 00:09:55,040 Speaker 2: in what makes you great. So take some time to 175 00:09:55,160 --> 00:09:59,479 Speaker 2: journal and write down statements that make you feel powerful. 176 00:10:00,080 --> 00:10:03,080 Speaker 2: I am confident in my ability to lead teams with grace, 177 00:10:03,280 --> 00:10:06,880 Speaker 2: for example, or I am a valuable asset to my 178 00:10:07,040 --> 00:10:11,280 Speaker 2: team because I bring forth a clear perspective and welcome. 179 00:10:11,000 --> 00:10:14,160 Speaker 1: To point of view. Something like that. Know your worth. 180 00:10:14,240 --> 00:10:17,199 Speaker 2: You know that in order for others to see your worth, 181 00:10:17,240 --> 00:10:19,360 Speaker 2: it starts with you. You have to be your biggest 182 00:10:19,400 --> 00:10:22,360 Speaker 2: hype man first and foremost. 183 00:10:22,920 --> 00:10:25,120 Speaker 1: I think that answered your question. I hope that answered 184 00:10:25,120 --> 00:10:25,600 Speaker 1: your question. 185 00:10:25,920 --> 00:10:27,480 Speaker 2: I know that it can be tough to be your 186 00:10:27,480 --> 00:10:31,120 Speaker 2: own biggest type man sometimes, especially because the grumlin sneaks 187 00:10:31,120 --> 00:10:33,400 Speaker 2: in and that negative self talk comes in every once 188 00:10:33,440 --> 00:10:33,800 Speaker 2: and again. 189 00:10:34,160 --> 00:10:36,040 Speaker 1: But know that you said it yourself. 190 00:10:36,120 --> 00:10:39,360 Speaker 2: Carrie, You're great at uplifting others and you deserve that 191 00:10:39,559 --> 00:10:43,800 Speaker 2: same praise as well. So do we all make sure 192 00:10:44,200 --> 00:10:46,800 Speaker 2: you're following along with Hurdle over on social at hurdle podcast. 193 00:10:46,840 --> 00:10:51,280 Speaker 2: I am over at Emily a body. Please also send 194 00:10:51,280 --> 00:10:53,640 Speaker 2: in your listener questions. I love answering them and I 195 00:10:53,679 --> 00:10:56,679 Speaker 2: say this all the time, but nothing's off limits. I 196 00:10:56,720 --> 00:11:01,400 Speaker 2: want to help another hurdle conquered. Catch you guys next time.