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Speaker 1: Hey, everybody, Emily A. Badi here.

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Speaker 2: You are listening to five Minute Friday from Hurdle. Good morning,

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Speaker 2: good afternoon, good evening. I was in the position last

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Speaker 2: week to explain a little bit about the podcast. I

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Speaker 2: was a panelist on a panel. I guess that's how

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Speaker 2: it works.

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Speaker 1: For the Treble and Leisure World's Best Summit.

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Speaker 2: It was a summit in New York where they put

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Speaker 2: on a myriad of different conversations and panels and events

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Speaker 2: for those within the travel hospitality industry, and they asked

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Speaker 2: me to come in for a conversation on sports tourism.

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Speaker 2: And so I'm sitting on the stage and I'm talking

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Speaker 2: about what it is that I do, and as I

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Speaker 2: am looking out into this audience, I have this moment

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Speaker 2: where I'm like, when did we even get here? When

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Speaker 2: did I even become someone that would sit on a

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Speaker 2: panel like this that would explain that she has been

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Speaker 2: podcasting for the better part of eight years, that just

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Speaker 2: had a cover story that came out last week. I

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Speaker 2: thought about who my younger self dreamed that she would become.

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Speaker 2: And I am not only her, but I am more

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Speaker 2: than her, And that is pretty crazy. Life is full

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Speaker 2: of moments and things and events that maybe you dream of,

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Speaker 2: but also maybe you never anticipate or never even could

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Speaker 2: fathom what happened for you. It's the random run in

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Speaker 2: on a street corner. It's the moment where you finally

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Speaker 2: sit down for the first time in a week, although

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Speaker 2: you are tired and exhausted from all of the work

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Speaker 2: that you're putting in, you realize, Wow, how lucky am

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Speaker 2: I that I have the opportunity to put any of

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Speaker 2: this work in at all. It's when you go out

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Speaker 2: and run a mile faster than you even knew possible,

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Speaker 2: or lift a weight that your younger self would truly

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Speaker 2: geek out on. These are things that happen every single day,

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Speaker 2: and maybe if you don't take a second to appreciate it,

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Speaker 2: you might not think anything of it. But that is

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Speaker 2: the opportunity that I'm thinking about. That is the chance

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Speaker 2: that you have to recognize the good stuff. And if

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Speaker 2: you don't take a second to appreciate what is happening

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Speaker 2: around you, to really take stock of the small moments, well,

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Speaker 2: that is a missed opportunity. And that's what I've been

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Speaker 2: thinking about lately. I've been thinking about not only and

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Speaker 2: how grateful I am for where that I am at

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Speaker 2: where I am at, But.

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Speaker 1: I'm also thinking about the small goodness in my day

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Speaker 1: to day.

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Speaker 2: A long time ago, and I've talked about this so

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Speaker 2: many times on the show, I made the conscious decision

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Speaker 2: that in the morning after I kind of write down

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Speaker 2: a stream of consciousness. When I'm journaling talking about the

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Speaker 2: last twenty four hours, I make a point to be

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Speaker 2: thankful for something, to highlight something good that happened over

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Speaker 2: the past twenty four hours, And by doing that, I

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Speaker 2: consciously choose gratitude. I consciously make the choice to pay attention.

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Speaker 2: It's easy to let it all breeze by, and the

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Speaker 2: older that I get. And I'm not saying, by any

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Speaker 2: means that thirty seven is agent, but I am saying

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Speaker 2: that it feels so important for me to really take

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Speaker 2: stock of my life. God, it is nothing like I imagine

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Speaker 2: it could be, and also so much more full than

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Speaker 2: I ever anticipated.

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Speaker 1: It is an and both, you can be both.

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Speaker 2: And so all this rambling to say is that I'm

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Speaker 2: really grateful right now, and I'm really making a conscious

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Speaker 2: effort to take a step back and realize how much

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Speaker 2: that I do have to really take stock of the

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Speaker 2: good to sit on the stage and after I answer

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Speaker 2: the question, look around me and be proud of all

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Speaker 2: the things that got me to that place. And of course,

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Speaker 2: as you're listening to this, maybe the stage for you

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Speaker 2: is a metaphor. But you understand what I'm saying, right,

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Speaker 2: You understand that there's a lot of good out there,

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Speaker 2: but it's up to you to take your deep breath

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Speaker 2: and look around and see it for yourself. My question

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Speaker 2: for you this week stop and smell the flowers. Yeah,

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Speaker 2: what's one good thing that happened to you within the

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Speaker 2: past twenty four hours? What is one good thing that

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Speaker 2: happened for you within the last twenty four hours?

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Speaker 1: And now a listener question.

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Speaker 2: Hey, Emily, I watch your Instagram stories all of the

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Speaker 2: time and I recently saw you posting about the fact

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Speaker 2: that you have week hips.

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Speaker 1: My hips are week two.

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Speaker 2: This makes so much sense that you spend time working

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Speaker 2: on them. But I don't even know where to begin.

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Speaker 2: What recommendations do you have? How can I strengthen my hips?

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Speaker 2: Please give me all of the intel. Thanks so much, Emily.

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Speaker 2: Hi Emily from Emily. Week hips are pretty common in runners.

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Speaker 2: I identify as a runner. I'm currently training for the

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Speaker 2: Chicago Marathon, and we kIPS can also lead to injury

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Speaker 2: as well as slow you down. So my goal is

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Speaker 2: to spend some diligent time working on hip strength so

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Speaker 2: that I can improve my performance and really feel a

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Speaker 2: little bit less clunky for lack of a better designation.

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Speaker 2: On my run now, I spoke with a physical therapist

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Speaker 2: specifically about my experiences. This is not meant to replace

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Speaker 2: that kind of one on one consultation. So if you

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Speaker 2: yourself feel as though something's a little off, I would

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Speaker 2: certainly encourage you to go speak to someone right now.

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Speaker 2: The three exercises I would say are the most regular

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Speaker 2: as a part of my hip strengthening routine Copenhagen planks,

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Speaker 2: cossticks squats and split squats isomestrics, which is what I

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Speaker 2: was doing on my Instagram story the other day. That's

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Speaker 2: basically just holding a split squat one leg in front

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Speaker 2: of the other in a lunging like position. I do

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Speaker 2: it with twenty five pound dumbbells in each hand, and

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Speaker 2: I do that thirty seconds aside for three sets.

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Speaker 1: Again, this is just what I'm doing.

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Speaker 2: I do that about three times a week, really working

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Speaker 2: to build that leg strength. I know that there's a

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Speaker 2: discrepancy even in the visible musculature that I have between

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Speaker 2: my left and right side. So I'm doing the best

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Speaker 2: that I can to stay diligent with that which is hard,

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Speaker 2: and that even more so is you know what I

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Speaker 2: want to say when I answered this question, I wasn't

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Speaker 2: chiming in here necessarily to give you these leg exercises

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Speaker 2: as much as I'm here to say that it's the

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Speaker 2: diligence that's important. I would rather preach regular, consistent action

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Speaker 2: than infrequent, quote unquote perfect action. So last week, when

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Speaker 2: I was doing these split squats, I texted my coach

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Speaker 2: and I was like, these feel awful, And in fact,

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Speaker 2: I think I cut out one set because I was

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Speaker 2: just like, I don't have it in me today. But

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Speaker 2: then I came back the next week and I did

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Speaker 2: it again, and today it felt so much easier than

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Speaker 2: it did last week. That graduation does not happen without

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Speaker 2: diligent So don't judge yourself on the moments that maybe

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Speaker 2: feel or look imperfect.

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Speaker 1: Those are going to happen.

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Speaker 2: What's important, most of all is that you continuously show up.

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Speaker 2: This is about hip strengthening. This isn't about hip strengthening.

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Speaker 2: I think you get the picture. That's it for this week.

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Speaker 2: Make sure you're following along over on social I'm over

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Speaker 2: at Hurdle podcast at Emily Abadi.

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Speaker 1: Another hurdle conquered. Catch you guys next time,