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5-MINUTE FRIDAY: 20 Minutes To A Better You · Hurdle with Emily Abbate

• 0:21
  Speaker 1: Hey, everyone, Emily a body here.
• 0:23
  Speaker 2: You are listening to another installment of five Minute Friday
• 0:27
  Speaker 2: from Hurdle. I want to be transparent with you because
• 0:32
  Speaker 2: this is something I've been thinking a lot about when
• 0:36
  Speaker 2: I think about the content that I create for the
• 0:39
  Speaker 2: feed here on Hurdle. I know that many of you
• 0:43
  Speaker 2: like five Minute Friday. However, I think about what I
• 0:50
  Speaker 2: want to accomplish, and a big part of me thinks
• 0:54
  Speaker 2: that with time, five Minute Friday may have to phase out.
• 0:59
  Speaker 2: And I say that here right now because I want
• 1:02
  Speaker 2: your feedback. Sometimes I'm I'm in the feed here and
• 1:05
  Speaker 2: I'm asking you for listener questions and thoughts and asking
• 1:09
  Speaker 2: for feedback. And I do that because I want this
• 1:11
  Speaker 2: to be a place that you come and you feel
• 1:13
  Speaker 2: like your opinion, your voice, your input is heard, and
• 1:17
  Speaker 2: that I see you and I do so I'm just
• 1:21
  Speaker 2: starting to think about what that might look like and
• 1:23
  Speaker 2: what that might enable me to do if it frees
• 1:26
  Speaker 2: up some more of my bandwidth. It's not going anywhere
• 1:29
  Speaker 2: just yet. But if you love five Minute Friday, can
• 1:34
  Speaker 2: you like hit me up on the Gram? Can you
• 1:37
  Speaker 2: share the episode on your Instagram story? Can you send
• 1:41
  Speaker 2: it to a friend? Let me know, let me feel
• 1:44
  Speaker 2: the love, and maybe that will help me decide what
• 1:46
  Speaker 2: I want to do with this segment of the show.
• 1:49
  Speaker 2: But I digress. It is Friday. I am so ready
• 1:53
  Speaker 2: for Friday. I'm so ready for the weekend. I'm going
• 1:55
  Speaker 2: to be heading out on a little ski a weekend
• 1:57
  Speaker 2: with some of my dearest friends. One of my clothes
• 2:00
  Speaker 2: his friends finally comes back. Got back yesterday from she
• 2:05
  Speaker 2: left for the holidays and just never came back for
• 2:08
  Speaker 2: almost two months now, So I'm happy to have her
• 2:10
  Speaker 2: back and I'm happy to spend some time with some
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  Speaker 2: good people this week. For five Minute Friday, I do
• 2:17
  Speaker 2: want to talk about making the time. I know last
• 2:20
  Speaker 2: week I touched a lot on the concept of self love,
• 2:22
  Speaker 2: and I really saw that come into practice again on Thursday,
• 2:27
  Speaker 2: when I was thinking about how I knew I would
• 2:30
  Speaker 2: feel if I made the time to work out at
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  Speaker 2: a time I don't typically work out. I had spent
• 2:35
  Speaker 2: the previous twenty four hours visiting my mom in Connecticut,
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  Speaker 2: and I wanted so desperately to move my body, but
• 2:42
  Speaker 2: also new I had a mounting to do list, which
• 2:46
  Speaker 2: feels extra overwhelming when you're looking at the to do
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  Speaker 2: list knowing that it's already mid afternoon and there is
• 2:52
  Speaker 2: a lot you want to get done before your head
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  Speaker 2: hits the pillow. And so I told myself, all you
• 3:01
  Speaker 2: need is twenty minutes. And I think that this is
• 3:03
  Speaker 2: oftentimes the biggest barrier when it comes to making fitness
• 3:07
  Speaker 2: or regular habit, or establishing anything that you want to
• 3:10
  Speaker 2: be a regular routine as a part of your day
• 3:14
  Speaker 2: to day. We think that you need to give it
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  Speaker 2: such a massive time block and thus make a massive
• 3:21
  Speaker 2: commitment right off the bat. But what if you were
• 3:25
  Speaker 2: to break things up into smaller, little doables make that
• 3:29
  Speaker 2: action item feel less overwhelming. And so I told myself
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  Speaker 2: twenty minutes.
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  Speaker 1: That's it.
• 3:36
  Speaker 2: And this twenty minutes might look different than twenty minutes
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  Speaker 2: could have looked a year ago when my body was
• 3:42
  Speaker 2: in a different place, and that's okay.
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  Speaker 1: I knew that all I would do was.
• 3:49
  Speaker 2: Run walk two minutes on, one minute off for twenty minutes,
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  Speaker 2: and that was going to be the extra movement for
• 3:56
  Speaker 2: the day. That was going to be the little extra
• 3:58
  Speaker 2: boost that I needed to feel better in my body
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  Speaker 2: so that I could get.
• 4:02
  Speaker 1: Everything else done.
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  Speaker 2: And admittedly I felt really reluctant to start, even though
• 4:09
  Speaker 2: I was already wearing my workout clothes, just conveniently ready.
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  Speaker 2: And I went down onto that treadmill and I stood
• 4:16
  Speaker 2: there and it was gloomy outside, and I thought about
• 4:20
  Speaker 2: so many other things that I'd rather be doing, but
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  Speaker 2: I also remembered how I wanted to feel, and so
• 4:27
  Speaker 2: I began, and with each step I grew more and
• 4:32
  Speaker 2: more confident in the decision, knowing that making this time
• 4:35
  Speaker 2: for me was the right call. And when I got
• 4:39
  Speaker 2: off that tread when I got to that final rep,
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  Speaker 2: and I remember my face like my cheeks hurt because
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  Speaker 2: I was just I was smiling.
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  Speaker 1: I was running alone in the gym.
• 4:48
  Speaker 2: And I was smiling, and I was so happy that
• 4:52
  Speaker 2: I invested that time in myself that I had the
• 4:57
  Speaker 2: grace with myself to know that it may not have been,
• 5:01
  Speaker 2: you know, quote unquote the ideal situation in my life.
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  Speaker 2: What I've rather been running for the full twenty minutes,
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  Speaker 2: of course, but my foot is not allowing that for
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  Speaker 2: me right now. So I met myself with where I
• 5:13
  Speaker 2: was at. I did what I could the best that
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  Speaker 2: I could within that small time period, and with that
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  Speaker 2: level of contentment and satisfaction, I brought that into the
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  Speaker 2: rest of my day and was able to execute to
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  Speaker 2: the best of my ability. And man did it feel good?
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  Speaker 2: Man died making that time feel good. And so I
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  Speaker 2: tell you this story for two reasons. One to serve
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  Speaker 2: as a reminder that sometimes you just got to start small.
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  Speaker 2: Start small, meet yourself with where you're at. From there
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  Speaker 2: you can build. But even your biggest accomplishments, even your
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  Speaker 2: loftiest goals, to get to them. To accomplish these things,
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  Speaker 2: you've got to start somewhere, and then too not to
• 6:00
  Speaker 2: you know, overkill this concept of investing in yourself, making
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  Speaker 2: time for that self care, that self love. But man,
• 6:08
  Speaker 2: was I better for making that time today? And so
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  Speaker 2: be honest with yourself. What is it that you need
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  Speaker 2: so that you can show up and be your best you?
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  Speaker 2: And that's going to differ from day to day, and
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  Speaker 2: know that that's Okay. My prompt for you this week
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  Speaker 2: if you were to take twenty minutes this week to
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  Speaker 2: do something for you that's not yet planned, what is
• 6:32
  Speaker 2: that then going to be? Again, you have twenty minutes
• 6:35
  Speaker 2: to do something for you this weekend. What are you
• 6:38
  Speaker 2: going to do for you? And now a listener question, Hey, Emily,
• 6:43
  Speaker 2: I have a question.
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  Speaker 3: I was curious how you hold yourself accountable when starting
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  Speaker 3: new things. I tend to be somebody who loves to
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  Speaker 3: start new things, and I start off strong, but then
• 6:55
  Speaker 3: it fizzles out and I don't know how.
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  Speaker 1: To get back to it.
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  Speaker 3: So curious how you hold yourself accountable when you're starting
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  Speaker 3: new things to keep it going and maintain that consistency.
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  Speaker 2: Let me just throw this out there. This happens to everyone, right.
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  Speaker 2: You can be the most diligent human in the world
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  Speaker 2: and still slip up on your goals. There are two
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  Speaker 2: massive pieces of advice that I can offer when it
• 7:19
  Speaker 2: comes to establishing a consistent routine and going after your
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  Speaker 2: big goals. The first thing is knowing your why. Take
• 7:28
  Speaker 2: the time to write down why whatever it is that
• 7:32
  Speaker 2: you are working on that you are working toward is
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  Speaker 2: important to you. Really put some thought into it, put
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  Speaker 2: some time into articulating exactly why this thing is it
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  Speaker 2: for you. Knowing that why, writing down why this is
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  Speaker 2: going to make you better, why this is important to you,
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  Speaker 2: is going to be the thing that you fall back
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  Speaker 2: on in the moments where your motivation is waning. Like
• 7:57
  Speaker 2: my story today that twenty minute period of movement. I
• 8:02
  Speaker 2: know how I want to feel, and that why is
• 8:04
  Speaker 2: what helped me show up to the treadmill in the
• 8:06
  Speaker 2: first place. So knowing your why taking the time to
• 8:09
  Speaker 2: articulate that is tip number one and tip number two.
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  Speaker 2: Find an accountability partner. Talk to someone about whatever it
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  Speaker 2: is that you're after and know that you can lean
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  Speaker 2: on them when that motivation is waning, because yes, the
• 8:24
  Speaker 2: why is important, but there are going to be days
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  Speaker 2: where it just feels like it's not on the tank.
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  Speaker 2: And so having someone that you can depend on, having
• 8:32
  Speaker 2: someone that cares about you, that you can vent to
• 8:34
  Speaker 2: about your frustrations and they can do the same with theirs,
• 8:37
  Speaker 2: that relationship is going to be so so major for
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  Speaker 2: you to get to where you want to be. Plus,
• 8:45
  Speaker 2: if this person is participating in whatever it is that
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  Speaker 2: you want to do, especially if it is let's say,
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  Speaker 2: a workout or exercise. Research shows that if you work
• 8:56
  Speaker 2: out or run let's say, with someone that is a
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  Speaker 2: little bit more capable than you, now only will you
• 9:02
  Speaker 2: be encouraged by working out with them to go for longer,
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  Speaker 2: but you will also work out harder. So hey, an
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  Speaker 2: added boost to be motivated by people that are just
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  Speaker 2: as great, if not better than you are. That's it
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  Speaker 2: for this week. Like I said, I want you to
• 9:21
  Speaker 2: share this episode with a friend. I want your feedback.
• 9:23
  Speaker 2: I'm here, I am all ears, and I also want
• 9:26
  Speaker 2: your listener questions. I need them to make five minute Friday.
• 9:30
  Speaker 2: So if you have a second, head on into the
• 9:32
  Speaker 2: show notes click leave me a voice message.
• 9:34
  Speaker 1: No topic is off limits.
• 9:37
  Speaker 2: If for some reason you have an issue with that page,
• 9:40
  Speaker 2: feel free to email me a voice note from your phone.
• 9:43
  Speaker 2: Literally just open voice recordings, record something and send it
• 9:46
  Speaker 2: to Hello at hurdle dot us. Make sure you're following
• 9:50
  Speaker 2: along with hurdle over on social It's at Hurdle podcast.
• 9:53
  Speaker 2: I myself am over at Emily Avadi another hurdle conquered.
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  Speaker 1: Catch you guys next time
• 10:03
  Speaker 3: In