1 00:00:00,160 --> 00:00:03,080 Speaker 1: I'm going to shoot you straight. Discomfort can be your friend, 2 00:00:03,320 --> 00:00:07,040 Speaker 1: and it can be your teacher, if only you allow 3 00:00:07,080 --> 00:00:25,040 Speaker 1: it to be. Hey, everyone, EMILYA. Badi here. You are 4 00:00:25,120 --> 00:00:29,680 Speaker 1: listening to episode three hundred and sixty four of Hurdle, 5 00:00:30,080 --> 00:00:33,000 Speaker 1: a wellness focused podcast where I talk to inspirational people 6 00:00:33,080 --> 00:00:35,800 Speaker 1: about everything from their highest ties and toughest moments to 7 00:00:36,040 --> 00:00:39,720 Speaker 1: essential tips on how to live a happier, healthier, more 8 00:00:39,760 --> 00:00:44,000 Speaker 1: motivated life. We all go through our fair share of hurdles. 9 00:00:44,320 --> 00:00:47,000 Speaker 1: My goal through these discussions is to empower you to 10 00:00:47,080 --> 00:00:50,440 Speaker 1: better navigate yours and move with intention so that you 11 00:00:50,440 --> 00:00:54,000 Speaker 1: can strive towards your own big potential and of course 12 00:00:54,480 --> 00:00:58,960 Speaker 1: have some fun along the way. It's been a minute 13 00:00:58,960 --> 00:01:02,920 Speaker 1: since I've given you a substantial solo episode. I know 14 00:01:03,040 --> 00:01:06,160 Speaker 1: we have the five minute Fridays, but I am coming 15 00:01:06,200 --> 00:01:09,919 Speaker 1: into your feed because it has been in demand in 16 00:01:10,160 --> 00:01:14,440 Speaker 1: my inbox and my dms as of recent and I'm 17 00:01:14,440 --> 00:01:17,520 Speaker 1: bringing you not only a solo episode, but a solo 18 00:01:17,640 --> 00:01:22,800 Speaker 1: episode on how to set and accomplish uncomfortable goals. I'm 19 00:01:22,840 --> 00:01:26,119 Speaker 1: not just saying how to set some goals. I'm saying, 20 00:01:26,480 --> 00:01:29,640 Speaker 1: let's think big right now. I have the honor of 21 00:01:29,720 --> 00:01:32,920 Speaker 1: doing a goal setting session earlier this week with about 22 00:01:32,920 --> 00:01:35,520 Speaker 1: two hundred woman here in New York City, I was 23 00:01:35,600 --> 00:01:39,760 Speaker 1: asked to come into the opening night the kickoff for 24 00:01:40,280 --> 00:01:44,479 Speaker 1: Nike New York's Moonshop program, which is essentially a sixteen 25 00:01:44,560 --> 00:01:47,880 Speaker 1: week training program to help her. This is the first 26 00:01:47,960 --> 00:01:52,320 Speaker 1: year they're focusing on women with this program go after 27 00:01:52,480 --> 00:01:55,240 Speaker 1: her fall marathon goals, whether they be here in New 28 00:01:55,320 --> 00:01:58,520 Speaker 1: York or Chicago or Philadelphia or wherever the. 29 00:01:58,560 --> 00:02:03,240 Speaker 2: Run might take. And it was really really special. 30 00:02:03,360 --> 00:02:05,440 Speaker 1: So on that note, I want to bring some of 31 00:02:05,440 --> 00:02:08,760 Speaker 1: those sentiments here, give them a permanent place in the 32 00:02:08,800 --> 00:02:12,200 Speaker 1: feed so that I can share this episode time and 33 00:02:12,240 --> 00:02:15,440 Speaker 1: time again, and hopefully that you, too, as a hurdler, 34 00:02:15,680 --> 00:02:18,560 Speaker 1: will share this episode with the people that you care 35 00:02:18,600 --> 00:02:22,919 Speaker 1: about who are excited to chase their own big potential. 36 00:02:23,400 --> 00:02:25,919 Speaker 2: Now, I want to acknowledge that there is a. 37 00:02:25,960 --> 00:02:30,240 Speaker 1: Human tendency to seek comfort, to seek predictability, and to 38 00:02:30,400 --> 00:02:31,280 Speaker 1: seek ease. 39 00:02:31,440 --> 00:02:33,120 Speaker 2: But my question for you is. 40 00:02:33,080 --> 00:02:37,520 Speaker 1: What if the true growth, the true transformation that lies 41 00:02:37,639 --> 00:02:42,200 Speaker 1: just outside your comfort zone spoiler alert it does listen. 42 00:02:42,720 --> 00:02:44,840 Speaker 1: I want you to ask yourself, what if the most 43 00:02:44,919 --> 00:02:50,440 Speaker 1: rewarding achievements are truly born from a willingness to be 44 00:02:50,520 --> 00:02:54,679 Speaker 1: a little uncomfortable. Now, I want to clarify what I'm 45 00:02:54,680 --> 00:02:57,960 Speaker 1: talking about when I talk about uncomfortable goals. This is 46 00:02:58,000 --> 00:03:01,919 Speaker 1: not about setting impossible goals or unhealthy goals. 47 00:03:01,960 --> 00:03:05,520 Speaker 2: It's about creating goals that stretch you, that. 48 00:03:05,919 --> 00:03:08,920 Speaker 1: Challenge your current limits, require a new skill, or demand 49 00:03:08,919 --> 00:03:13,240 Speaker 1: a significant mindset shift. The goals that I'm talking about 50 00:03:13,280 --> 00:03:16,720 Speaker 1: they make you feel that special amount of nervous, a 51 00:03:16,760 --> 00:03:22,280 Speaker 1: little excited, and a lot outside your current comfort zone. 52 00:03:22,280 --> 00:03:27,280 Speaker 1: And that's really important to reiterate. Now. An example of this, 53 00:03:27,520 --> 00:03:29,960 Speaker 1: maybe it's running a distance that you never thought possible, 54 00:03:30,000 --> 00:03:34,280 Speaker 1: are starting a passion project, having a difficult conversation, taking 55 00:03:34,360 --> 00:03:39,680 Speaker 1: on a new leadership role, or committing to a consistent 56 00:03:40,400 --> 00:03:47,360 Speaker 1: habit setting uncomfortable goals. This can be directly beneficial to 57 00:03:47,440 --> 00:03:49,800 Speaker 1: your mental health and to your overall. 58 00:03:49,480 --> 00:03:50,960 Speaker 2: Health and well being. 59 00:03:51,040 --> 00:03:55,040 Speaker 1: This is about overcoming challenges that build your resilience, and 60 00:03:55,080 --> 00:03:59,280 Speaker 1: then in that process you are gifted with the opportunity 61 00:03:59,320 --> 00:04:01,600 Speaker 1: to unlock your potential. 62 00:04:02,040 --> 00:04:03,200 Speaker 2: That's what I'm talking about. 63 00:04:03,440 --> 00:04:07,720 Speaker 1: These are the goals that lead to profound personal growth 64 00:04:08,080 --> 00:04:09,600 Speaker 1: and self discovery. 65 00:04:09,640 --> 00:04:12,160 Speaker 2: And that's pretty rad. 66 00:04:12,120 --> 00:04:16,000 Speaker 1: Now, today we will dive into exactly how do identify 67 00:04:16,120 --> 00:04:19,479 Speaker 1: what your uncomfortable goals might be, the mindset shifts that 68 00:04:19,520 --> 00:04:22,839 Speaker 1: are needed to pursue them, or it if we're only 69 00:04:22,839 --> 00:04:26,360 Speaker 1: talking about one, and then practical strategies for breaking it down, 70 00:04:26,440 --> 00:04:30,120 Speaker 1: and the incredible payoff waiting on the other side of 71 00:04:30,200 --> 00:04:33,839 Speaker 1: going after your uncomfortable goals. You got to roll with 72 00:04:33,880 --> 00:04:37,320 Speaker 1: me on this, I promise I am only trying to 73 00:04:37,360 --> 00:04:42,479 Speaker 1: do right by you by encouraging you to get uncomfortable. 74 00:04:43,040 --> 00:04:45,560 Speaker 1: Make sure you're following along with Hurdle over on social 75 00:04:45,560 --> 00:04:48,440 Speaker 1: It's at Hurdle Podcast, I am over at Emily Avadi 76 00:04:48,720 --> 00:04:50,919 Speaker 1: and of course so much more of this goodness in 77 00:04:51,000 --> 00:04:54,719 Speaker 1: the weekly Hurdle Substack newsletter comes out every single Friday, 78 00:04:54,760 --> 00:04:59,000 Speaker 1: directly in your inbox, absolutely free. The link to subscribe 79 00:04:59,279 --> 00:05:02,800 Speaker 1: is in show notes. With that, let's get to it, 80 00:05:03,160 --> 00:05:16,359 Speaker 1: let's get it to a hurdling. In trying to prepare 81 00:05:16,400 --> 00:05:19,720 Speaker 1: for this episode, I was trying to think about the 82 00:05:19,760 --> 00:05:26,640 Speaker 1: first really uncomfortable goal I ever set, and I would 83 00:05:26,680 --> 00:05:30,400 Speaker 1: say that it would take me back to high school. 84 00:05:30,600 --> 00:05:34,839 Speaker 1: When I made the decision that Boston University was my 85 00:05:34,880 --> 00:05:37,960 Speaker 1: first choice school. It was definitely a reach for me 86 00:05:38,040 --> 00:05:41,960 Speaker 1: at the time, and I was so dead set on 87 00:05:42,279 --> 00:05:45,839 Speaker 1: going there. Now spoiler alert, I got in, but I 88 00:05:45,960 --> 00:05:50,080 Speaker 1: also only got something like three thousand dollars annually of 89 00:05:50,160 --> 00:05:55,800 Speaker 1: financial aid, so squashed that goal real quick. 90 00:05:56,400 --> 00:05:57,960 Speaker 2: Fast forward to my adult life. 91 00:05:58,200 --> 00:06:03,160 Speaker 1: I would say that the first truly uncomfortable goal that 92 00:06:03,360 --> 00:06:07,600 Speaker 1: taught me the importance of uncomfortable goals was when I 93 00:06:07,720 --> 00:06:10,560 Speaker 1: put out there that I wanted to run three hours 94 00:06:10,560 --> 00:06:14,680 Speaker 1: and forty minutes at the Chicago Marathon in twenty nineteen. Now, 95 00:06:14,800 --> 00:06:18,560 Speaker 1: for context, before I went into that race, I believe 96 00:06:18,600 --> 00:06:21,640 Speaker 1: my previous personal best was something like three point fifty one. 97 00:06:22,240 --> 00:06:24,680 Speaker 1: But I had had a really good training block and 98 00:06:24,760 --> 00:06:29,880 Speaker 1: I was feeling really confident in my abilities. Still, that 99 00:06:29,960 --> 00:06:33,240 Speaker 1: goal scared the hell out of me. I was frightened 100 00:06:33,240 --> 00:06:35,400 Speaker 1: and even more frightened to put it into the world 101 00:06:35,520 --> 00:06:41,359 Speaker 1: right to let people know, Hey, this is my big, scary, hairy, 102 00:06:41,720 --> 00:06:46,839 Speaker 1: audacious goal, as Shelaine Flanagan would say. And So what 103 00:06:47,040 --> 00:06:50,960 Speaker 1: happened that day because I dared to dream, I dared 104 00:06:50,960 --> 00:06:53,800 Speaker 1: to put myself out there, was that not only did 105 00:06:53,800 --> 00:06:57,360 Speaker 1: I accomplish that goal, but I surpassed it, and I 106 00:06:57,440 --> 00:07:02,120 Speaker 1: surpassed it by a lot. That day in Chicago, I 107 00:07:02,200 --> 00:07:06,320 Speaker 1: ran a three hour, twenty eight minute and eight second marathon. 108 00:07:06,400 --> 00:07:09,640 Speaker 1: That was something I never dreamed of doing. I in 109 00:07:09,680 --> 00:07:12,480 Speaker 1: the process qualified for the Boston Marathon, something that was 110 00:07:12,560 --> 00:07:15,920 Speaker 1: never on my radar. And so what happened was that 111 00:07:16,000 --> 00:07:21,960 Speaker 1: by setting this massively uncomfortable goal, I encouraged myself to 112 00:07:22,080 --> 00:07:25,080 Speaker 1: get out of my comfort zone, seek my big potential, 113 00:07:25,440 --> 00:07:28,000 Speaker 1: and maybe try for something in a way that I 114 00:07:28,040 --> 00:07:29,600 Speaker 1: wouldn't have tried before. 115 00:07:30,200 --> 00:07:33,000 Speaker 2: And that was freaking awesome. 116 00:07:33,080 --> 00:07:35,880 Speaker 1: Now I'm going to link to that Chicago Marathon recap 117 00:07:35,880 --> 00:07:37,800 Speaker 1: from twenty nineteen in the show notes because to this 118 00:07:37,880 --> 00:07:41,280 Speaker 1: day I still get messages that that episode. 119 00:07:40,920 --> 00:07:43,080 Speaker 2: Is a crowd favorite. 120 00:07:43,680 --> 00:07:48,240 Speaker 1: Now, going back to identifying your edge, finding your uncomfortable 121 00:07:48,320 --> 00:07:51,240 Speaker 1: goal beyond the obvious, let's talk about how. 122 00:07:51,200 --> 00:07:53,160 Speaker 2: Do you know if a goal is uncomfortable enough. 123 00:07:53,520 --> 00:07:57,280 Speaker 1: This goal should really ignite a mix of both fear 124 00:07:57,400 --> 00:08:00,360 Speaker 1: and excitement. Should be something that feels beyond on your 125 00:08:00,360 --> 00:08:03,840 Speaker 1: current grasp, but it's not completely out of reach. I 126 00:08:03,960 --> 00:08:06,800 Speaker 1: go back to this setting a three hour and forty 127 00:08:06,800 --> 00:08:10,360 Speaker 1: minute goal for the Chicago marathon example. I knew that 128 00:08:10,680 --> 00:08:13,960 Speaker 1: by referencing the work that I had done up until 129 00:08:14,160 --> 00:08:18,480 Speaker 1: that starting line. This was something that was realistic for me, 130 00:08:18,600 --> 00:08:24,640 Speaker 1: despite it feeling wildly uncomfortable. Now, in the process of 131 00:08:24,640 --> 00:08:28,400 Speaker 1: setting this uncomfortable goal, it's not about what you should do, 132 00:08:28,600 --> 00:08:32,400 Speaker 1: but really what truly calls to you or really makes 133 00:08:32,400 --> 00:08:34,680 Speaker 1: you squirm a little bit. The last thing that you 134 00:08:34,760 --> 00:08:38,880 Speaker 1: want to do when setting this goal is should yourself 135 00:08:39,000 --> 00:08:43,120 Speaker 1: into a certain path because perhaps you see someone else 136 00:08:43,360 --> 00:08:46,720 Speaker 1: doing something in a specific way or going after something 137 00:08:47,000 --> 00:08:48,240 Speaker 1: that looks exciting. 138 00:08:48,440 --> 00:08:48,880 Speaker 2: Period. 139 00:08:49,280 --> 00:08:52,600 Speaker 1: If that exciting thing doesn't excite you, then it's not 140 00:08:52,840 --> 00:08:54,640 Speaker 1: the right goal for you. 141 00:08:55,200 --> 00:08:55,640 Speaker 2: Period. 142 00:08:56,080 --> 00:08:59,679 Speaker 1: Another example of a really uncomfortable goal that I went 143 00:08:59,720 --> 00:09:03,880 Speaker 1: after was I put myself in Paris for the Olympics. 144 00:09:03,880 --> 00:09:06,760 Speaker 1: I've talked about this on the show last year twenty 145 00:09:06,800 --> 00:09:11,080 Speaker 1: twenty four, and I made a commitment to myself that 146 00:09:11,240 --> 00:09:14,840 Speaker 1: I would find a certain threshold of work while I 147 00:09:14,920 --> 00:09:17,800 Speaker 1: was on the ground there, and by simply booking the 148 00:09:17,840 --> 00:09:22,439 Speaker 1: flight and saying, hey, Universe, I am willing to get uncomfortable, 149 00:09:22,840 --> 00:09:26,440 Speaker 1: the doors that opened for me were greater than I 150 00:09:26,480 --> 00:09:32,160 Speaker 1: could have ever imagined. Now, this really all goes back 151 00:09:32,200 --> 00:09:35,760 Speaker 1: to your why. Your why should be your anchor before 152 00:09:35,800 --> 00:09:38,960 Speaker 1: you even think about the how, you have to dig 153 00:09:39,000 --> 00:09:42,840 Speaker 1: into your why so that question again, why does this 154 00:09:43,080 --> 00:09:47,600 Speaker 1: uncomfortable goal matter to you? In goal setting, something that 155 00:09:47,640 --> 00:09:52,240 Speaker 1: has often overlooked is thinking about your core values, or 156 00:09:52,280 --> 00:09:54,440 Speaker 1: your long term vision or the person that you want 157 00:09:54,480 --> 00:09:58,320 Speaker 1: to become. These core values, they're going to be the 158 00:09:58,360 --> 00:10:02,520 Speaker 1: intrinsic motivation that help you when discomfort sets in. 159 00:10:02,600 --> 00:10:03,440 Speaker 2: I'll say that again. 160 00:10:03,679 --> 00:10:08,400 Speaker 1: Your core values are going to help power the intrinsic motivation, 161 00:10:08,880 --> 00:10:14,400 Speaker 1: which is absolutely crucial when discomfort sets in. The next 162 00:10:14,440 --> 00:10:17,600 Speaker 1: logical question, Emily, how do I identify my core values? 163 00:10:17,640 --> 00:10:17,920 Speaker 2: Okay? 164 00:10:17,960 --> 00:10:20,560 Speaker 1: Two questions I ask someone when they are trying to 165 00:10:20,600 --> 00:10:22,520 Speaker 1: sort this out. And if you are trying to sort 166 00:10:22,559 --> 00:10:24,400 Speaker 1: this out right now, I don't want you to judge 167 00:10:24,400 --> 00:10:27,600 Speaker 1: yourself for it. It's a question I get asked often. 168 00:10:28,200 --> 00:10:30,800 Speaker 1: Think about something the last time that something was very 169 00:10:30,920 --> 00:10:34,000 Speaker 1: important to you. Why was it important to you? What 170 00:10:34,400 --> 00:10:36,000 Speaker 1: values were in question? 171 00:10:36,480 --> 00:10:36,880 Speaker 2: Okay? 172 00:10:36,960 --> 00:10:42,400 Speaker 1: So maybe you thought to yourself, Okay, I really want 173 00:10:42,440 --> 00:10:47,520 Speaker 1: to lose ten pounds because I care deeply about my 174 00:10:47,600 --> 00:10:50,000 Speaker 1: health and I'm not feeling the most healthy in my 175 00:10:50,120 --> 00:10:54,040 Speaker 1: body as it is right now. Okay, health a core value? 176 00:10:54,600 --> 00:10:57,960 Speaker 1: Or perhaps you think to yourself, hey, I haven't seen 177 00:10:58,040 --> 00:11:00,440 Speaker 1: my parents in a long time. I'm to make it 178 00:11:00,480 --> 00:11:03,679 Speaker 1: a priority to get back to wherever you might be 179 00:11:03,720 --> 00:11:07,120 Speaker 1: from and spend some time with my parents in that 180 00:11:07,440 --> 00:11:11,319 Speaker 1: family could be a core value to you. Now, another 181 00:11:11,440 --> 00:11:14,280 Speaker 1: question that I pose when someone's trying to articulate their values, 182 00:11:14,559 --> 00:11:16,600 Speaker 1: think about the last time that you were going through 183 00:11:16,600 --> 00:11:21,040 Speaker 1: something really challenging. What core value was being tested in 184 00:11:21,120 --> 00:11:25,520 Speaker 1: this moment. So, perhaps you're down and out, you're feeling 185 00:11:25,800 --> 00:11:30,240 Speaker 1: as though you are just really struggling with securing work. 186 00:11:30,280 --> 00:11:34,640 Speaker 1: Perhaps you're like me, you're a contractor, and in that moment, 187 00:11:34,679 --> 00:11:38,240 Speaker 1: it is frustrating because it is testing something like perhaps 188 00:11:38,760 --> 00:11:43,480 Speaker 1: your core value of innovation and creativity, or perhaps resilience 189 00:11:43,480 --> 00:11:46,679 Speaker 1: and perseverance. When these things aren't feeling as though they 190 00:11:46,679 --> 00:11:50,400 Speaker 1: are coming as naturally as you would like, that's frustrating. 191 00:11:50,480 --> 00:11:51,400 Speaker 2: That's showing you. 192 00:11:51,400 --> 00:11:55,120 Speaker 1: Okay, these are values that are really important to me. 193 00:11:55,559 --> 00:12:00,160 Speaker 1: So going back to sorting out what's your uncomfortable goal, Okay, 194 00:12:00,679 --> 00:12:04,280 Speaker 1: Once you know what your values are, you can ask 195 00:12:04,320 --> 00:12:07,679 Speaker 1: yourself a very important question. That question is if I 196 00:12:07,800 --> 00:12:11,200 Speaker 1: achieve this, what will it mean to me? If I 197 00:12:11,320 --> 00:12:15,160 Speaker 1: achieve this, what will it mean to me? And also 198 00:12:15,520 --> 00:12:19,280 Speaker 1: what version of myself will I step into? Again that 199 00:12:19,360 --> 00:12:24,320 Speaker 1: question what version of myself will I step into? You 200 00:12:24,360 --> 00:12:26,880 Speaker 1: are asking yourself, who is it that I want to 201 00:12:26,920 --> 00:12:31,040 Speaker 1: be and how does this uncomfortable goal help me become 202 00:12:31,360 --> 00:12:35,920 Speaker 1: that version of myself? In the process of this, it 203 00:12:36,000 --> 00:12:41,480 Speaker 1: is so important to make sure that you are coming 204 00:12:41,520 --> 00:12:45,079 Speaker 1: up with an uncomfortable goal that still serves your well being, 205 00:12:45,480 --> 00:12:49,360 Speaker 1: not deplete it. It's about growth, it's not about self punishment. 206 00:12:49,920 --> 00:12:52,880 Speaker 1: You want to be able to distinguish between healthy discomfort 207 00:12:53,040 --> 00:12:56,920 Speaker 1: and unhealthy pressure. So to do that, you've got to 208 00:12:56,960 --> 00:13:00,839 Speaker 1: avoid goals that are driven purely by external validity or 209 00:13:01,040 --> 00:13:05,600 Speaker 1: unrealistic expectations. Again, that why is going to help you 210 00:13:05,760 --> 00:13:10,960 Speaker 1: get to that place. So now I offer you action steps. 211 00:13:11,000 --> 00:13:14,360 Speaker 1: I offer you journaling prompts to help uncover what your 212 00:13:14,520 --> 00:13:18,280 Speaker 1: uncomfortable goals might be. The first question that really helps 213 00:13:18,320 --> 00:13:21,440 Speaker 1: me What's something I've always wanted to do but felt 214 00:13:21,440 --> 00:13:25,080 Speaker 1: too scared to try. What is something that I've always 215 00:13:25,120 --> 00:13:29,240 Speaker 1: wanted to do but felt too scared to try. You 216 00:13:29,240 --> 00:13:30,720 Speaker 1: don't want to be the only thing standing in your 217 00:13:30,760 --> 00:13:35,000 Speaker 1: own way period hard stop, and life is too short 218 00:13:35,080 --> 00:13:38,760 Speaker 1: to be that person. So if there is something that 219 00:13:38,840 --> 00:13:42,040 Speaker 1: makes you nervous, that makes you feel those butterflies in 220 00:13:42,080 --> 00:13:45,760 Speaker 1: your stomach. I can promise you that setting a goal 221 00:13:45,840 --> 00:13:50,359 Speaker 1: that helps you get closer to that borderline of discomfort 222 00:13:50,400 --> 00:13:55,880 Speaker 1: and then surpass it will only bring goodness to you. 223 00:13:56,760 --> 00:13:57,280 Speaker 2: Period. 224 00:13:57,720 --> 00:14:01,680 Speaker 1: Another question to ask yourself, what skill, if mastered, would 225 00:14:01,720 --> 00:14:09,640 Speaker 1: truly feel transformative? What skill, if mastered, would feel truly transformative? 226 00:14:10,080 --> 00:14:12,960 Speaker 1: And the last journaling problem for you, here where in 227 00:14:13,000 --> 00:14:17,000 Speaker 1: my life do I feel stuck? And what's one bold 228 00:14:17,080 --> 00:14:20,640 Speaker 1: step I could take to move forward? When you can 229 00:14:20,720 --> 00:14:23,320 Speaker 1: identify these areas in your life that feel like there's 230 00:14:23,400 --> 00:14:27,600 Speaker 1: stagnation and then do what's within your power to move 231 00:14:27,680 --> 00:14:33,000 Speaker 1: that energy, you will be shocked, excited, invigorated by what 232 00:14:33,280 --> 00:14:36,920 Speaker 1: doors open up for you because you are doing everything 233 00:14:37,320 --> 00:14:40,680 Speaker 1: within your power to help yourself. 234 00:14:41,160 --> 00:14:42,720 Speaker 2: Period hard stop. 235 00:14:42,880 --> 00:14:45,840 Speaker 1: Now, Okay, we've done this journaling, which means that we're 236 00:14:45,880 --> 00:14:49,960 Speaker 1: ready to shift into this part of the mindset. How 237 00:14:50,000 --> 00:14:53,080 Speaker 1: do we get our mind in a place where you 238 00:14:53,120 --> 00:14:58,520 Speaker 1: can befriend discomfort? First and foremost, I want to normalize discomfort. 239 00:14:58,560 --> 00:15:00,800 Speaker 1: I want to tell you that it's really a natural 240 00:15:00,880 --> 00:15:05,520 Speaker 1: part of growth. So if you're not uncomfortable, plain and simple, 241 00:15:05,840 --> 00:15:08,800 Speaker 1: you're not pushing your boundaries. If you are not uncomfortable, 242 00:15:08,800 --> 00:15:11,640 Speaker 1: you are not pushing your boundaries, which means that when 243 00:15:11,720 --> 00:15:14,480 Speaker 1: you feel that sense of discomfort, it's a signal that 244 00:15:14,560 --> 00:15:17,360 Speaker 1: you're learning, it's a signal that you're adapting. It's a 245 00:15:17,440 --> 00:15:24,280 Speaker 1: signal that you are expanding. Discomfort can be your friend 246 00:15:24,440 --> 00:15:29,000 Speaker 1: and your teacher if you allow it to be so. 247 00:15:29,760 --> 00:15:34,080 Speaker 1: In order to befriend discomfort, you've got to reframe fear. 248 00:15:34,640 --> 00:15:37,040 Speaker 1: Fear it isn't a stop sign, and a lot of 249 00:15:37,080 --> 00:15:39,800 Speaker 1: the time it can feel that way when something is scary, 250 00:15:40,000 --> 00:15:42,280 Speaker 1: it would be I would be lying if I told 251 00:15:42,320 --> 00:15:45,080 Speaker 1: you that it is natural to want to run to it. 252 00:15:45,080 --> 00:15:48,480 Speaker 1: It is not a normal thing to set an uncomfortable 253 00:15:48,480 --> 00:15:53,120 Speaker 1: goal and be so amped about that uncomfortable goal. Okay, 254 00:15:53,480 --> 00:15:55,840 Speaker 1: trust me, I know I feel it. I feel it 255 00:15:55,880 --> 00:15:59,160 Speaker 1: in your stomach, in your chest, that like tingly feeling. 256 00:15:59,240 --> 00:16:00,440 Speaker 2: I've been there. I get it. 257 00:16:00,480 --> 00:16:03,840 Speaker 1: But the thing is that when you can shift from 258 00:16:03,920 --> 00:16:08,320 Speaker 1: the i'm scared, so I can't mindset to an I'm 259 00:16:08,400 --> 00:16:11,920 Speaker 1: scared and I'm going to try it anyway, it's an 260 00:16:12,080 --> 00:16:17,600 Speaker 1: and both scenario good things happen for you. Again, you 261 00:16:17,640 --> 00:16:19,960 Speaker 1: want to shift from that I'm scared so I can't 262 00:16:20,360 --> 00:16:24,880 Speaker 1: place to the I'm scared and I'm going to try 263 00:16:24,920 --> 00:16:29,800 Speaker 1: it anyway, recognizing that that's scared situation. It's a feeling, 264 00:16:30,320 --> 00:16:35,080 Speaker 1: but it does not distinguish determine who it is that 265 00:16:35,520 --> 00:16:45,120 Speaker 1: you are. Taking a break from today's episode to talk 266 00:16:45,160 --> 00:16:50,520 Speaker 1: to you about Pillar performance. I have recently started dialing 267 00:16:50,560 --> 00:16:54,040 Speaker 1: in on my nutrition in a way that I've never 268 00:16:54,080 --> 00:16:59,120 Speaker 1: really done before, and that means adding in creatine and 269 00:16:59,160 --> 00:17:02,840 Speaker 1: collagen to the mix. Now, when you hear creatine, you 270 00:17:02,920 --> 00:17:05,000 Speaker 1: might think of male bodybuilders loading up to. 271 00:17:04,920 --> 00:17:05,959 Speaker 2: Gain muscle mass. 272 00:17:06,000 --> 00:17:09,320 Speaker 1: Well, yes, that can be true, but research has evolved 273 00:17:09,359 --> 00:17:12,600 Speaker 1: significantly in the last two decades to reveal that creatine 274 00:17:12,760 --> 00:17:15,399 Speaker 1: can give you a powerful advantage when it comes to 275 00:17:15,520 --> 00:17:18,840 Speaker 1: body composition, bone health, cognitive. 276 00:17:18,320 --> 00:17:21,320 Speaker 2: Function, and even sleep quality. 277 00:17:22,119 --> 00:17:26,879 Speaker 1: I take five grams of pillars creatine monohydrate creature every 278 00:17:27,119 --> 00:17:30,680 Speaker 1: single day. It's one of the most studied and safest 279 00:17:30,760 --> 00:17:35,880 Speaker 1: supplements that there is, and I am seeing major benefits. 280 00:17:36,119 --> 00:17:39,880 Speaker 1: Not only does research adjust that creatine supplementation can support 281 00:17:39,920 --> 00:17:44,240 Speaker 1: cognition and mental clarity, which I am experiencing, but I'm 282 00:17:44,359 --> 00:17:48,360 Speaker 1: also seeing a shift in my overall body composition. And 283 00:17:48,680 --> 00:17:51,320 Speaker 1: while I've been strained training for a minute. Now, I 284 00:17:51,359 --> 00:17:54,400 Speaker 1: can promise you I have not changed my core routine 285 00:17:54,840 --> 00:17:59,560 Speaker 1: and I may have visible app a single one there 286 00:18:00,200 --> 00:18:04,840 Speaker 1: it now. Pillar sells other supplements outside of creating and collagen. 287 00:18:04,920 --> 00:18:08,960 Speaker 1: They've also got a triple magnesium powder which I cannot 288 00:18:09,000 --> 00:18:13,760 Speaker 1: get enough of lately. Their pineapple coconut flavor Chef's kiss 289 00:18:13,920 --> 00:18:16,800 Speaker 1: absolutely delicious. Of course, I've got a deal for you 290 00:18:16,920 --> 00:18:20,919 Speaker 1: if you use the code hurdle at the feed dot com, 291 00:18:21,080 --> 00:18:24,479 Speaker 1: you can get fifteen percent off your Pillar Performance purchase. 292 00:18:24,560 --> 00:18:26,880 Speaker 2: Again, go on over to the. 293 00:18:26,800 --> 00:18:30,320 Speaker 1: Feed t h E F e ed dot com and 294 00:18:30,480 --> 00:18:33,760 Speaker 1: use code hurdle today for fifteen percent off. You can 295 00:18:33,800 --> 00:18:36,320 Speaker 1: also learn more about Pillar by heading on over to 296 00:18:36,400 --> 00:18:40,440 Speaker 1: Pillar p I L l A R Performance dot Shop. 297 00:18:40,800 --> 00:18:43,480 Speaker 1: While I am talking about brands that have changed the 298 00:18:43,520 --> 00:18:44,680 Speaker 1: game for me, I've. 299 00:18:44,520 --> 00:18:46,600 Speaker 2: Got to talk about Future. 300 00:18:46,840 --> 00:18:51,040 Speaker 1: I have been using the Future app for almost three 301 00:18:51,200 --> 00:18:56,520 Speaker 1: years now, wow, and I am hooked in a world 302 00:18:56,680 --> 00:19:01,040 Speaker 1: of over promising and under delivering things. Future provides most personalized, 303 00:19:01,080 --> 00:19:06,840 Speaker 1: responsive and affordable fitness coaching experience ever offered. Working one 304 00:19:07,000 --> 00:19:09,680 Speaker 1: on one through the app with my coach Brandon, not 305 00:19:09,840 --> 00:19:12,280 Speaker 1: only I got into a place where I have a 306 00:19:12,400 --> 00:19:16,600 Speaker 1: goal now that is actually it's attainable. It's intimidating, but 307 00:19:16,600 --> 00:19:21,399 Speaker 1: it's attainable. To get ten pull ups by September. Younger 308 00:19:21,520 --> 00:19:26,880 Speaker 1: me could have never imagined that possible. Listen, working out 309 00:19:26,960 --> 00:19:29,560 Speaker 1: is hard enough, you have to want it, but with 310 00:19:29,640 --> 00:19:31,920 Speaker 1: a coach by your side wherever you go, you will 311 00:19:31,960 --> 00:19:33,520 Speaker 1: be amazed at what. 312 00:19:33,640 --> 00:19:34,919 Speaker 2: You're capable of. 313 00:19:34,920 --> 00:19:36,680 Speaker 1: Of course, I have a deal for you to try 314 00:19:36,680 --> 00:19:39,480 Speaker 1: a future yourself. Head on over to future dot co 315 00:19:39,680 --> 00:19:43,240 Speaker 1: slash hurdle to get fifty percent off your first month 316 00:19:43,359 --> 00:19:46,960 Speaker 1: of one on one training today. Again that website, Future 317 00:19:47,200 --> 00:19:50,960 Speaker 1: dot co slash Hurdle for fifty percent off your first 318 00:19:51,000 --> 00:20:07,200 Speaker 1: month today. 319 00:20:01,240 --> 00:20:02,240 Speaker 2: To move forward. 320 00:20:02,720 --> 00:20:05,160 Speaker 1: When it comes to discomfort, you've got to think solved, 321 00:20:05,200 --> 00:20:07,639 Speaker 1: talk strategies, and so when I'm on the edge of 322 00:20:07,680 --> 00:20:10,600 Speaker 1: this place, God, the last time I was really thinking 323 00:20:10,600 --> 00:20:13,879 Speaker 1: about a uncomfortable goal was actually yesterday morning. I was 324 00:20:13,960 --> 00:20:17,280 Speaker 1: at the gym. It's been a while since I've strung together. 325 00:20:17,400 --> 00:20:19,439 Speaker 1: I have this pull up goal. I want to get 326 00:20:19,480 --> 00:20:22,280 Speaker 1: to ten, I said originally by September. That definitely makes 327 00:20:22,280 --> 00:20:25,639 Speaker 1: me wildly uncomfortable. I don't know how achievable it is, 328 00:20:25,680 --> 00:20:29,000 Speaker 1: but I'm at somewhere around six on my best today, 329 00:20:29,119 --> 00:20:32,879 Speaker 1: so it's not completely out of the question. With that said, 330 00:20:33,040 --> 00:20:36,800 Speaker 1: when I am going after an uncomfortable goal, and yesterday 331 00:20:36,840 --> 00:20:39,359 Speaker 1: when I was at the gym, I kept saying this 332 00:20:39,560 --> 00:20:43,080 Speaker 1: mantrage to myself, I am capable of more than I think. 333 00:20:43,680 --> 00:20:46,159 Speaker 1: I am capable of more than I think. And sometimes 334 00:20:46,240 --> 00:20:49,240 Speaker 1: I even break it down further than that. I say, 335 00:20:49,560 --> 00:20:51,480 Speaker 1: one thing at a time, one thing at a time, 336 00:20:51,600 --> 00:20:53,960 Speaker 1: one step, one breath, one thing at a time. Right, 337 00:20:54,040 --> 00:20:58,359 Speaker 1: I go to those two places within my head. And 338 00:20:58,400 --> 00:21:03,280 Speaker 1: then when I maybe don't succeed as I'm hoping or 339 00:21:03,280 --> 00:21:06,040 Speaker 1: things don't go as I'd planned, I shift to two 340 00:21:06,320 --> 00:21:10,200 Speaker 1: other phrases. I think to myself. One, I'm not failing. 341 00:21:10,240 --> 00:21:12,280 Speaker 1: I'm learning. I am not failing. 342 00:21:12,359 --> 00:21:12,840 Speaker 2: I'm learning. 343 00:21:12,920 --> 00:21:14,520 Speaker 1: And then the other thing that I say to myself 344 00:21:14,560 --> 00:21:18,120 Speaker 1: is this discomfort is temporary, but the growth is lasting. 345 00:21:18,640 --> 00:21:24,200 Speaker 1: This discomfort is temporary, but the growth is lasting. Going 346 00:21:24,240 --> 00:21:28,280 Speaker 1: after these uncomfortable goals, it is an opportunity. It is 347 00:21:28,480 --> 00:21:33,280 Speaker 1: truly a choice that you are making to strengthen your 348 00:21:33,320 --> 00:21:37,560 Speaker 1: resiliency muscle. And what an opportunity that is. Right, So, 349 00:21:38,280 --> 00:21:41,920 Speaker 1: in the pursuit of this thing, you're not gonna win 350 00:21:42,200 --> 00:21:42,840 Speaker 1: every time. 351 00:21:43,119 --> 00:21:44,119 Speaker 2: It's not gonna happen. 352 00:21:44,560 --> 00:21:47,520 Speaker 1: But what you get to focus on is the process 353 00:21:47,560 --> 00:21:50,399 Speaker 1: over the outcome. So that means that you focus on 354 00:21:50,440 --> 00:21:54,040 Speaker 1: showing up, you focus on doing the work, You embrace 355 00:21:54,119 --> 00:21:57,320 Speaker 1: the journey, and rather than fixating solely on the end result, 356 00:21:58,119 --> 00:22:01,440 Speaker 1: you really dial in into the here and the now, 357 00:22:01,520 --> 00:22:04,840 Speaker 1: and you're present with where your feet are. By doing that, 358 00:22:05,160 --> 00:22:08,200 Speaker 1: not only do you reduce the pressure on the situation, 359 00:22:08,560 --> 00:22:11,840 Speaker 1: but it also allows you the opportunity to learn. If 360 00:22:11,880 --> 00:22:14,959 Speaker 1: we're being honest, the learning is the whole point. You 361 00:22:15,000 --> 00:22:18,640 Speaker 1: don't learn from the times where everything is coming up roses. 362 00:22:18,720 --> 00:22:21,359 Speaker 1: I mean, it's fun to get to that place, to 363 00:22:21,400 --> 00:22:24,439 Speaker 1: get to that mountain top, but the adversity along the 364 00:22:24,480 --> 00:22:27,040 Speaker 1: way and in that journey is the thing that's going 365 00:22:27,080 --> 00:22:30,720 Speaker 1: to be your teacher. And I wrote last week in 366 00:22:30,800 --> 00:22:35,040 Speaker 1: the Weekly Hurdle newsletter about the difficult moments that I 367 00:22:35,080 --> 00:22:37,680 Speaker 1: was experiencing at the top of twenty twenty five. I'll 368 00:22:37,720 --> 00:22:41,320 Speaker 1: link that article in the show notes. I was really 369 00:22:41,400 --> 00:22:44,160 Speaker 1: going through it, and now that I'm on the other 370 00:22:44,280 --> 00:22:48,159 Speaker 1: side of that difficult moment, I can look back and 371 00:22:48,200 --> 00:22:51,679 Speaker 1: reflect and think, Wow, I am so much better for 372 00:22:51,760 --> 00:22:55,199 Speaker 1: that struggle. And again in the moment, it might not 373 00:22:55,320 --> 00:22:59,440 Speaker 1: feel that way, but I promised you hurdling is an opportunity. 374 00:23:00,040 --> 00:23:05,280 Speaker 1: It's an opportunity. So how do we actually make an 375 00:23:05,320 --> 00:23:08,920 Speaker 1: action plan to go after our uncomfortable goal. Now this 376 00:23:09,160 --> 00:23:12,480 Speaker 1: can vary greatly depending on what it is that your 377 00:23:12,600 --> 00:23:15,879 Speaker 1: goal is, but a through line that I want to 378 00:23:15,920 --> 00:23:18,040 Speaker 1: share with you is that you want to microdose the 379 00:23:18,040 --> 00:23:21,000 Speaker 1: discomfort as much as possible, so you don't want to 380 00:23:21,080 --> 00:23:22,400 Speaker 1: jump into the deep end immediately. 381 00:23:22,440 --> 00:23:24,520 Speaker 2: In fact, I would recommend that you don't. 382 00:23:25,240 --> 00:23:27,720 Speaker 1: I didn't think, Okay, I'm going to set this goal 383 00:23:27,840 --> 00:23:31,439 Speaker 1: to do ten pull ups eventually and jump on the 384 00:23:31,480 --> 00:23:33,879 Speaker 1: bar and expect to do eight or nine from the 385 00:23:33,920 --> 00:23:34,280 Speaker 1: get go. 386 00:23:34,560 --> 00:23:35,679 Speaker 2: That wasn't going to happen. 387 00:23:36,640 --> 00:23:41,080 Speaker 1: Rather, you want to take tiny uncomfortable steps daily or weekly, 388 00:23:41,200 --> 00:23:45,520 Speaker 1: and that helps to build your tolerance and your confidence. 389 00:23:45,600 --> 00:23:50,000 Speaker 1: So that uncomfortable goal it's going to feel overwhelming. By 390 00:23:50,080 --> 00:23:55,399 Speaker 1: breaking it into smaller, practical action steps, it's going to 391 00:23:55,520 --> 00:23:59,560 Speaker 1: feel a little bit more easy, a little bit more 392 00:23:59,720 --> 00:24:01,879 Speaker 1: like a breath of fresh air. 393 00:24:02,400 --> 00:24:04,320 Speaker 2: I'll give you an example of an uncomfortable goal. 394 00:24:04,440 --> 00:24:08,879 Speaker 1: Perhaps you want to become someone who can speak in public. 395 00:24:09,000 --> 00:24:14,199 Speaker 1: Do public speaking without anxiety. Right now, you feel like 396 00:24:14,280 --> 00:24:18,040 Speaker 1: it is literally climbing Mount Everest to make that happen. 397 00:24:18,760 --> 00:24:21,879 Speaker 1: This requires you to directly confront a common fear. A 398 00:24:21,880 --> 00:24:25,119 Speaker 1: lot of people feel this way. It will require preparation, 399 00:24:25,840 --> 00:24:32,000 Speaker 1: it will require vulnerability, and you'll have to manage performance anxiety. Now, 400 00:24:32,160 --> 00:24:35,800 Speaker 1: if we work backward from that, you ask yourself what 401 00:24:36,000 --> 00:24:40,119 Speaker 1: is required for me to feel better about public speaking. 402 00:24:40,240 --> 00:24:43,080 Speaker 1: So we talked about the importance of identifying your why, 403 00:24:43,359 --> 00:24:45,440 Speaker 1: revisiting why is it that you want to do this? 404 00:24:45,720 --> 00:24:48,679 Speaker 1: Is it for career advancement? Is it for personal growth? 405 00:24:48,840 --> 00:24:52,000 Speaker 1: Are you trying to share a specific message or overcome 406 00:24:52,040 --> 00:24:56,119 Speaker 1: a specific fear? In asking yourself these questions, you'll be 407 00:24:56,160 --> 00:25:00,239 Speaker 1: able to connect that motivation and really show up up 408 00:25:00,240 --> 00:25:03,679 Speaker 1: to go after your big, uncomfortable goal. And then you 409 00:25:03,720 --> 00:25:06,800 Speaker 1: really break into it, you really get into the nitty gritty. 410 00:25:06,920 --> 00:25:09,560 Speaker 1: So you want to start with a safe audience. You 411 00:25:09,600 --> 00:25:12,959 Speaker 1: want to master your content. Maybe you're practicing a specific 412 00:25:13,040 --> 00:25:16,399 Speaker 1: speech that helps you get familiar with the art of 413 00:25:16,520 --> 00:25:19,320 Speaker 1: speaking publicly. And then you want to be able to 414 00:25:19,359 --> 00:25:22,240 Speaker 1: anticipate any hurdles that can come up. And So when 415 00:25:22,240 --> 00:25:25,840 Speaker 1: I say that that's really about understanding what could trigger 416 00:25:25,920 --> 00:25:28,560 Speaker 1: your anxiety or the responses that you might have to 417 00:25:28,720 --> 00:25:33,240 Speaker 1: your anxiety. So doing inner work, journaling about what your 418 00:25:33,280 --> 00:25:37,439 Speaker 1: fears are, what specifically triggers you. Is it forgetfulness, is 419 00:25:37,440 --> 00:25:40,639 Speaker 1: it judgment, is it shaking, is it blushing? Whatever that is, 420 00:25:41,119 --> 00:25:44,640 Speaker 1: writing it out makes it feel a little less scary, 421 00:25:45,119 --> 00:25:50,000 Speaker 1: and then from there it's really exercising what is within 422 00:25:50,040 --> 00:25:54,240 Speaker 1: your control to get better at this task. So again, 423 00:25:54,280 --> 00:25:59,280 Speaker 1: in the example of public speaking, you're practicing anxiety management techniques, 424 00:26:00,240 --> 00:26:03,159 Speaker 1: trying it within small groups. Maybe you're joining a public 425 00:26:03,200 --> 00:26:07,160 Speaker 1: speaking group. I actually went and tried an improv class 426 00:26:07,160 --> 00:26:09,199 Speaker 1: not too long ago, and I asked a few of 427 00:26:09,240 --> 00:26:11,199 Speaker 1: the people why it was that they were there, what 428 00:26:11,240 --> 00:26:14,800 Speaker 1: their motivation was for coming to the class, and many 429 00:26:14,800 --> 00:26:16,960 Speaker 1: of them said it had to do with how they. 430 00:26:16,880 --> 00:26:20,080 Speaker 2: Want to show up at work. And I loved that. 431 00:26:20,840 --> 00:26:23,960 Speaker 1: The last thing I will say is that you want 432 00:26:23,960 --> 00:26:28,080 Speaker 1: to then pick a time a place to really go 433 00:26:28,320 --> 00:26:32,000 Speaker 1: after this uncomfortable goal. Give yourself a deadline so that 434 00:26:32,160 --> 00:26:36,760 Speaker 1: you have a mountaintop to strive for. I really broke 435 00:26:36,800 --> 00:26:39,200 Speaker 1: that down. I hope that you appreciate it, so as 436 00:26:39,240 --> 00:26:41,520 Speaker 1: you can see, you got to break it down, breaking 437 00:26:41,560 --> 00:26:43,359 Speaker 1: it down is going to be really important. Another thing 438 00:26:43,400 --> 00:26:45,320 Speaker 1: that's going to be really important when we talk about 439 00:26:45,480 --> 00:26:49,679 Speaker 1: practical strategies to navigate your uncomfortable goal is building your 440 00:26:49,680 --> 00:26:54,479 Speaker 1: support squad. Accountability is a game changer, and having people 441 00:26:54,560 --> 00:26:57,480 Speaker 1: that not only you can report to as you're going 442 00:26:58,160 --> 00:26:59,760 Speaker 1: on this journey to go after your big goal is 443 00:26:59,960 --> 00:27:02,439 Speaker 1: to be important, but then also people that help you 444 00:27:02,600 --> 00:27:05,720 Speaker 1: keep showing up for yourself intrinsic motivation and that why 445 00:27:06,240 --> 00:27:11,080 Speaker 1: so helpful. But having people in your corner is, Oh 446 00:27:11,119 --> 00:27:14,920 Speaker 1: my god, there's nothing better than that. So identify your allies, 447 00:27:15,240 --> 00:27:18,960 Speaker 1: identify your board of directors, the people that believe in 448 00:27:19,000 --> 00:27:22,800 Speaker 1: you and see why this uncomfortable goal is important to you. 449 00:27:23,040 --> 00:27:25,760 Speaker 1: And in order to get them on the same page 450 00:27:25,760 --> 00:27:28,960 Speaker 1: as you, that might mean sharing your intentions, talking about 451 00:27:28,960 --> 00:27:32,719 Speaker 1: your why, and being really upfront, Hey, this is something 452 00:27:32,760 --> 00:27:36,720 Speaker 1: that's important to me. They won't know that unless you 453 00:27:36,840 --> 00:27:40,080 Speaker 1: communicate it to them. Trust me when I say your 454 00:27:40,119 --> 00:27:45,679 Speaker 1: accountability partners can truly be in valuable. You want to 455 00:27:45,680 --> 00:27:50,720 Speaker 1: then anticipate and plan for setbacks, hurdles happen. It's the 456 00:27:50,720 --> 00:27:54,400 Speaker 1: theme of this podcast. You have heard me talk about 457 00:27:54,440 --> 00:27:57,560 Speaker 1: them week after week, and so by anticipating that things 458 00:27:57,640 --> 00:28:01,040 Speaker 1: will go wrong, you're actually doing your favor. I am 459 00:28:01,080 --> 00:28:04,240 Speaker 1: not of the wu woo mindset that if I just 460 00:28:04,280 --> 00:28:07,080 Speaker 1: write down all the good things and believe that only 461 00:28:07,119 --> 00:28:09,080 Speaker 1: good things will happen to me, then that's exactly how 462 00:28:09,080 --> 00:28:11,680 Speaker 1: it's going to go. Because that's not my experience, that's 463 00:28:11,680 --> 00:28:14,320 Speaker 1: not my lived experience, and that's not what I'm going 464 00:28:14,359 --> 00:28:18,359 Speaker 1: to falsely offer to you. I wouldn't be doing you 465 00:28:18,800 --> 00:28:23,320 Speaker 1: a service by telling you that. Instead, I will say that, yes, 466 00:28:23,560 --> 00:28:27,040 Speaker 1: things will go wrong, you will have bad days, you 467 00:28:27,080 --> 00:28:32,280 Speaker 1: will miss workouts, you will face unexpected obstacles. But instead 468 00:28:32,280 --> 00:28:36,040 Speaker 1: of letting those things derail you, you have that opportunity 469 00:28:36,080 --> 00:28:40,280 Speaker 1: to anticipate them. So asking yourself, Okay, if this happens, 470 00:28:40,320 --> 00:28:43,400 Speaker 1: then I will do that. If this happens, then I 471 00:28:43,440 --> 00:28:48,240 Speaker 1: will do that. So if going after that ten pull 472 00:28:48,320 --> 00:28:50,760 Speaker 1: ups goal is something that really excites you, I know 473 00:28:50,800 --> 00:28:52,440 Speaker 1: it excites me. Maybe you just want to go after 474 00:28:52,480 --> 00:28:55,960 Speaker 1: your one pull up and part of that is going 475 00:28:56,000 --> 00:28:59,280 Speaker 1: to the gym at least three days a week and 476 00:28:59,360 --> 00:29:03,280 Speaker 1: involving some sort of progression work, some sort of strength 477 00:29:03,360 --> 00:29:06,280 Speaker 1: work that gets you closer to that goal by working 478 00:29:06,400 --> 00:29:10,360 Speaker 1: on the required muscle groups, and then you don't make 479 00:29:10,400 --> 00:29:15,120 Speaker 1: it to the gym. Okay, that happens. Ask yourself, if 480 00:29:15,160 --> 00:29:16,880 Speaker 1: I don't get to the gym on this day, when 481 00:29:16,920 --> 00:29:18,960 Speaker 1: am I going to go instead? Because you know that 482 00:29:18,960 --> 00:29:22,640 Speaker 1: that's a crucial component of the recipe that gets you 483 00:29:22,720 --> 00:29:27,760 Speaker 1: to that desired destination. In this process, you gotta have grace. 484 00:29:28,120 --> 00:29:30,720 Speaker 1: You gotta have self compassion because hurdles are going to 485 00:29:30,760 --> 00:29:32,800 Speaker 1: come up, and if you are spending all of your 486 00:29:32,880 --> 00:29:35,760 Speaker 1: energy getting down on yourself when something doesn't go to plan, 487 00:29:36,280 --> 00:29:40,760 Speaker 1: you are wasting your energy. Life again, is too short 488 00:29:40,920 --> 00:29:44,120 Speaker 1: to be the person that's so busy hating on yourself. 489 00:29:44,160 --> 00:29:47,480 Speaker 1: Do not stand in your own way by not having 490 00:29:47,520 --> 00:29:54,360 Speaker 1: grace with yourself. Practice the self compassion. And on that note, 491 00:29:54,480 --> 00:29:56,880 Speaker 1: a really beautiful way to have compassion with yourself is 492 00:29:56,920 --> 00:30:00,680 Speaker 1: to celebrate your small wins along the way. So acknowledging 493 00:30:00,760 --> 00:30:06,040 Speaker 1: every mini milestone, each uncomfortable step successfully taken, all of 494 00:30:06,080 --> 00:30:09,160 Speaker 1: these things, they build momentum and confidence, and that is 495 00:30:09,200 --> 00:30:13,560 Speaker 1: who we want to be. We want to be confident people. 496 00:30:14,080 --> 00:30:15,800 Speaker 1: You can't wait for the finish line to celebrate your 497 00:30:15,800 --> 00:30:18,440 Speaker 1: effort period, especially on some of these uncomfortable goals that 498 00:30:18,480 --> 00:30:21,920 Speaker 1: are going to take you a long time to get to. 499 00:30:22,080 --> 00:30:24,920 Speaker 1: When I set that goal of running a three forty 500 00:30:24,920 --> 00:30:27,040 Speaker 1: in Chicago, it wasn't like I woke up one day 501 00:30:27,040 --> 00:30:31,040 Speaker 1: and said, all right, here we go. No. I celebrated 502 00:30:31,440 --> 00:30:35,160 Speaker 1: every small victory along the way, every tempo workout that 503 00:30:35,240 --> 00:30:37,920 Speaker 1: went well, interval workout that went well. I was so 504 00:30:37,960 --> 00:30:40,960 Speaker 1: proud of myself when I was doing better at prioritizing 505 00:30:41,000 --> 00:30:43,400 Speaker 1: my sleep and fueling my body better. There were so 506 00:30:43,760 --> 00:30:48,080 Speaker 1: many ingredients to the overall recipe that enabled and empowered 507 00:30:48,080 --> 00:30:52,680 Speaker 1: me to accomplish the thing that made me feel so uncomfortable. 508 00:30:53,360 --> 00:30:56,280 Speaker 1: I also think that this enables you to appreciate, maybe 509 00:30:56,320 --> 00:31:00,560 Speaker 1: the unexpected gifts that come along the way. The true 510 00:31:00,600 --> 00:31:04,520 Speaker 1: reward of an uncomfortable goal. It often isn't achieving the 511 00:31:04,520 --> 00:31:08,400 Speaker 1: goal itself, although that is wildly exciting, but it's really 512 00:31:08,880 --> 00:31:13,400 Speaker 1: who you become in the process. It is the gains 513 00:31:13,520 --> 00:31:19,600 Speaker 1: in resilience that you experience, the self confidence that you grow, 514 00:31:19,720 --> 00:31:22,600 Speaker 1: the problem solving skills, the expanded sense of self belief. 515 00:31:22,640 --> 00:31:29,400 Speaker 1: These are irreplaceable benefits to seeking out the borders of 516 00:31:29,760 --> 00:31:34,080 Speaker 1: your comfortability. Not to mention that you also then widen 517 00:31:34,160 --> 00:31:37,600 Speaker 1: that comfort zone. Okay, so every uncomfortable goal that you 518 00:31:37,680 --> 00:31:41,400 Speaker 1: achieve expands what you think you are capable of. I 519 00:31:41,520 --> 00:31:44,880 Speaker 1: by running that three hour and twenty eight minute marathon, 520 00:31:45,880 --> 00:31:49,280 Speaker 1: it changed everything for me. It taught me the power 521 00:31:49,360 --> 00:31:51,760 Speaker 1: of self belief. It taught me what happens when I 522 00:31:51,800 --> 00:31:54,280 Speaker 1: bet on myself. It taught me what happens when I 523 00:31:54,320 --> 00:31:56,920 Speaker 1: am diligent in the things that excite me. And so 524 00:31:57,680 --> 00:32:02,800 Speaker 1: you get to expand your comfort zone simply by chasing 525 00:32:02,840 --> 00:32:06,120 Speaker 1: something that makes you feel uncomfortable. And this is not 526 00:32:06,320 --> 00:32:10,680 Speaker 1: about eliminating discomfort. This is not about eliminating discomfort. It 527 00:32:10,760 --> 00:32:15,280 Speaker 1: is truly about simply increasing your capacity for it. It's 528 00:32:15,320 --> 00:32:18,840 Speaker 1: kind of cool. And this also it'll bring you a 529 00:32:18,920 --> 00:32:22,320 Speaker 1: ripple effect. Okay, So when you achieve again that one 530 00:32:22,360 --> 00:32:26,360 Speaker 1: uncomfortable goal, that then has a ripple effect and positively 531 00:32:26,560 --> 00:32:30,000 Speaker 1: impacts other areas of your life, your relationship, your career, 532 00:32:30,120 --> 00:32:33,720 Speaker 1: your overall well being. It becomes the inspiration that you 533 00:32:33,920 --> 00:32:39,200 Speaker 1: need to dare to try in all aspects of your life. 534 00:32:39,760 --> 00:32:42,200 Speaker 1: When I was doing the goal setting workshop this week, 535 00:32:42,240 --> 00:32:45,720 Speaker 1: I asked these women to come up with two goals. 536 00:32:45,800 --> 00:32:48,680 Speaker 1: One for the process, something that you want to dial 537 00:32:48,800 --> 00:32:51,960 Speaker 1: in on as you are being diligent and going after 538 00:32:52,360 --> 00:32:56,640 Speaker 1: this finish line and then also a goal for the 539 00:32:56,800 --> 00:32:59,920 Speaker 1: day of the race. And that's because when you are 540 00:33:00,080 --> 00:33:02,920 Speaker 1: diligent and the things that excite you, it benefits you. 541 00:33:03,480 --> 00:33:06,120 Speaker 1: Like I said, in all aspects of your life. It 542 00:33:06,240 --> 00:33:09,719 Speaker 1: encourages you to be the best version of yourself. And 543 00:33:09,800 --> 00:33:12,480 Speaker 1: so why not harness that. Why not do the best 544 00:33:12,520 --> 00:33:15,760 Speaker 1: you can with what you have and reap the benefits 545 00:33:15,840 --> 00:33:22,959 Speaker 1: of going after this massively uncomfortable goal. It's exciting, It 546 00:33:23,000 --> 00:33:27,040 Speaker 1: really is exciting, and I really hope that this information, 547 00:33:27,680 --> 00:33:32,120 Speaker 1: this mindset shift of going after something that feels bigger 548 00:33:32,120 --> 00:33:36,000 Speaker 1: than you, it is beneficial for you. I know it 549 00:33:36,040 --> 00:33:41,600 Speaker 1: can be because I've experienced that benefit first hand. Before 550 00:33:41,600 --> 00:33:43,520 Speaker 1: I let you go, I've been talking here, I've been 551 00:33:43,600 --> 00:33:47,160 Speaker 1: yapping for a moment. I want to summarize some things. Firstly, 552 00:33:47,680 --> 00:33:49,800 Speaker 1: you got to identify your why. Let's talk about the 553 00:33:49,800 --> 00:33:54,680 Speaker 1: steps here. Identify your why, befriend discomfort, break it down, 554 00:33:55,080 --> 00:33:59,240 Speaker 1: build up your support squad, and then celebrate your wins. 555 00:34:00,040 --> 00:34:05,040 Speaker 1: Remember everyone, there is magic that happens at the edge 556 00:34:05,040 --> 00:34:09,440 Speaker 1: of your comfort zone. There is magic that happens on 557 00:34:09,880 --> 00:34:13,759 Speaker 1: the edge of your comfort zone. So when you identify 558 00:34:13,920 --> 00:34:16,839 Speaker 1: your uncomfortable goal, no matter how big, no matter how 559 00:34:16,880 --> 00:34:20,160 Speaker 1: small it is, take that as the very first, very 560 00:34:20,400 --> 00:34:24,240 Speaker 1: brave step in the right direction your potential. 561 00:34:24,280 --> 00:34:25,839 Speaker 2: I promise you it's there. 562 00:34:26,160 --> 00:34:29,759 Speaker 1: It's limitless, and sometimes it really just takes the right 563 00:34:29,840 --> 00:34:33,439 Speaker 1: amount of discomfort to unlock it. I'm not sitting behind 564 00:34:33,440 --> 00:34:35,239 Speaker 1: this microphone telling you that it's going to be easy. 565 00:34:35,280 --> 00:34:38,480 Speaker 1: In fact, I can guarantee you that it won't. But 566 00:34:38,600 --> 00:34:41,680 Speaker 1: by going after your first uncomfortable goal, like I said, 567 00:34:41,719 --> 00:34:45,200 Speaker 1: it then creates not only a wider comfort zone in 568 00:34:45,280 --> 00:34:48,759 Speaker 1: the long haul, but it also creates that really amazing 569 00:34:48,840 --> 00:34:50,240 Speaker 1: ripple effect one that. 570 00:34:50,200 --> 00:34:53,120 Speaker 2: You are worthy of. Trust me. 571 00:34:54,040 --> 00:34:57,080 Speaker 1: Trust me, I got you, and like I said, I 572 00:34:57,120 --> 00:35:01,080 Speaker 1: would not steer you wrong now before I let you go. 573 00:35:01,360 --> 00:35:03,880 Speaker 1: It wouldn't be me if I wasn't coming in hot 574 00:35:03,880 --> 00:35:06,960 Speaker 1: with a call to action. I want to hear about 575 00:35:07,120 --> 00:35:09,120 Speaker 1: what your uncomfortable goals are. I want to hear about 576 00:35:09,120 --> 00:35:12,399 Speaker 1: what excites you, what you're thinking about right now, where 577 00:35:12,400 --> 00:35:15,239 Speaker 1: your head is at, tag me on social over at 578 00:35:15,280 --> 00:35:17,479 Speaker 1: Emily a body, and better yet, I want to see 579 00:35:17,640 --> 00:35:20,480 Speaker 1: you taking notes on this. I want to see your screenshots. 580 00:35:20,480 --> 00:35:23,719 Speaker 1: I want to see you journaling I am here for you, 581 00:35:24,040 --> 00:35:26,440 Speaker 1: just like you as a hurdler, as a member of 582 00:35:26,440 --> 00:35:31,280 Speaker 1: this community, you are here for me. If this episode resonated, 583 00:35:31,320 --> 00:35:33,760 Speaker 1: if you want more episodes like this, I am all ears. 584 00:35:33,760 --> 00:35:35,120 Speaker 1: I'm trying to do the best I can with what 585 00:35:35,200 --> 00:35:38,520 Speaker 1: I have over here. So make sure you tag me, 586 00:35:38,880 --> 00:35:42,399 Speaker 1: you rate it, you review it, and perhaps you share 587 00:35:42,440 --> 00:35:45,799 Speaker 1: it with a friend who may also need a little 588 00:35:45,920 --> 00:35:49,960 Speaker 1: nudge outside of their comfort zone. I'm over at Emily 589 00:35:50,000 --> 00:35:55,399 Speaker 1: Abadi at Hurdle Podcast Another hurdle conquered. Catch you guys 590 00:35:55,400 --> 00:35:55,839 Speaker 1: next time.