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#HURDLEMOMENT: 5 Easy Strategies for Working Out When You Don’t Want To · Hurdle with Emily Abbate

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  Speaker 1: Hey, hurdlers, It's Wednesday, which means that you are listening
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  Speaker 1: to another Hurdle moment from Hurdle, a podcast that talks
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  Speaker 1: to everyone from entrepreneurs to top CEOs and athletes about
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  Speaker 1: I got through tough times hurdles of sorts by leaning
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  Speaker 1: into wellness. My name's Emily a Body, and over the weekend,
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  Speaker 1: I was doing a recovery run on the treadmill and
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  Speaker 1: I tried to pass the time by asking you guys
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  Speaker 1: for your questions on an Instagram story, and in the
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  Speaker 1: sea of questions, at least six people wrote in asking
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  Speaker 1: me where I find my motivation to work out, which,
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  Speaker 1: believe me, was definitely dwindling at four pm on a
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  Speaker 1: Sunday when it was raining and all I wanted to
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  Speaker 1: do was sit on my couch.
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  Speaker 2: And bedg out.
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  Speaker 1: But I got the workout done, and now I also
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  Speaker 1: have a fresh topic to talk about today, how to
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  Speaker 1: find motivation to work out. I'm offering up some really
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  Speaker 1: good strategies, so please make sure to send me a photo.
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  Speaker 1: If you are making the list that I suggest that
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  Speaker 1: you make on your own, or if you're reposting take
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  Speaker 1: away from the episode on Instagram, please make sure to
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  Speaker 1: tag at Hurdle podcasts, tag me at Emily a body.
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  Speaker 1: Let's get a dialogue going and motivate each other to
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  Speaker 1: be just one percent better. I'm not going to talk
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  Speaker 1: too much nonsense today, so with that, let's get to
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  Speaker 1: this week's hurdle moment. I probably work out six days
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  Speaker 1: a week. Okay, maybe seven days a week.
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  Speaker 2: Now. With that said, work out on the seventh day.
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  Speaker 1: It could mean something as simple as foam rolling or
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  Speaker 1: doing some light yoga or whatever feels right. I'm really
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  Speaker 1: keen on listening to my body, but I also recognize
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  Speaker 1: that working out just makes me feel better. With that said,
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  Speaker 1: there are definitely plenty of times I don't want to
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  Speaker 1: when I feel lazy or un inspired. There are a
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  Speaker 1: few things I think of, the first of which is
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  Speaker 1: where I come from. I think about the journey that
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  Speaker 1: I'd taken to get place that my body is in today.
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  Speaker 2: And if you want to hear.
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  Speaker 1: More about that and you don't already know about the
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  Speaker 1: seventy pounds I lost in college and click on over
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  Speaker 1: to episode one of Hurdle.
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  Speaker 2: I also think about the.
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  Speaker 1: Feeling I get after I'm done. You know, I feel
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  Speaker 1: less foggy, I feel more productive. My body just feels better.
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  Speaker 1: I feel better about myself, I feel capable. I mean,
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  Speaker 1: why would I not want to feel that way? And
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  Speaker 1: I know we hear this all the time, but you
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  Speaker 1: never regret a workout. So these are the things that
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  Speaker 1: get me out of bed in the morning time and
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  Speaker 1: time again when myle arm goes off at something like
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  Speaker 1: five forty two. Also, please DM me if you also
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  Speaker 1: have a completely random, nonsensible alarm time, because I feel
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  Speaker 1: like I am definitely not alone. So yeah, I mean,
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  Speaker 1: there are a few other strategies I use to incorporate
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  Speaker 1: fitness into my regular routine, and today I'm sharing them
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  Speaker 1: with you, so hopefully if you need just a little
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  Speaker 1: bit of help, well I gotcha all right. First strategy,
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  Speaker 1: have a goal. I'm one of those people that generally
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  Speaker 1: enjoys working out in fitness in general, which again is
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  Speaker 1: a little funny sometimes because I used to hate it.
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  Speaker 1: I remember running that time trial mile for the JV
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  Speaker 1: volleyball team when I was a sophomore in high school
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  Speaker 1: and hating every single step, knowing that there was just
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  Speaker 1: so much pressure on this ten minute period of my life.
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  Speaker 1: These days, while I thrive at the challenge of running
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  Speaker 1: a quick mile, and that's because I've shifted the dialogue
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  Speaker 1: in my head. So if you think that enjoying exercise
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  Speaker 1: sounds like madness, then I suggest just finding some sort
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  Speaker 1: of activity that brings you joy so you can look
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  Speaker 1: forward to doing it. The purpose of this isn't for me, however,
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  Speaker 1: to criticize your relationship with fitness, rather to help you out.
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  Speaker 1: So oftentimes I reflect when I don't have some sort
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  Speaker 1: of overarching goal, I lose my motivation to work out,
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  Speaker 1: plain and simple. For instance, when I wanted to lose
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  Speaker 1: weight in college, my goal was just to simply make
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  Speaker 1: it to the gym or out for run three or
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  Speaker 1: four days a week. These days, my goals are a
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  Speaker 1: little bit different, and we'll talk about that. But all
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  Speaker 1: of this is just to say that Step one is figuring.
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  Speaker 2: Out what your goal is.
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  Speaker 1: It can either be a specific event or it could
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  Speaker 1: be something like to lose weight, but whatever it is,
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  Speaker 1: it just needs to be something that's important to you.
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  Speaker 1: Step two is writing down.
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  Speaker 2: Why this goal is important to you.
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  Speaker 1: So this is what's gonna happen. Let's talk through an
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  Speaker 1: exercise here. Get a piece of paper out. You can
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  Speaker 1: do it right now. Or maybe even on your phone.
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  Speaker 1: The goal would be on the top of your piece
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  Speaker 1: of paper to write down your goal. For me, my
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  Speaker 1: current goal is to run the Brooklyn Mile in June
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  Speaker 1: in less than six minutes, which is kind of bananas.
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  Speaker 2: Background on that.
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  Speaker 1: My current fastest mile I think I did about four
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  Speaker 1: years ago is about six fourteen. Okay, under your goal
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  Speaker 1: on the piece of paper, make three columns. The first
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  Speaker 1: column the left column. You'll identify why the goal is
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  Speaker 1: smart important. We talked about smart goals in the Hurdle
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  Speaker 1: Moment from just over a month ago on how to
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  Speaker 1: live a life you love, and what that stands for
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  Speaker 1: is specific, measurable, attainable, relevant, and time bound. That's a
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  Speaker 1: smart goal for my goal. It's specific to a specific
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  Speaker 1: race and a specific day. It's measurable because again it's
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  Speaker 1: a mile. My coach Ce Finley says that it's attainable
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  Speaker 1: considering the time we have to work together and my
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  Speaker 1: current level of fitness. It's relevant because I love running
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  Speaker 1: and I was looking for some sort of new challenge
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  Speaker 1: that maybe didn't involve me running for hours on end.
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  Speaker 1: And it's time bound in that I have a certain
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  Speaker 1: amount of time to accomplish my goal. Okay, so identify
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  Speaker 1: is your goal?
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  Speaker 2: Smart?
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  Speaker 1: Can you fill in all those categories now we're onto
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  Speaker 1: the middle column. In the middle column, write down the
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  Speaker 1: things you'll need to do to get to your goal.
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  Speaker 1: So for me, I know that I should be doing
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  Speaker 1: two speed workouts each week at least in about two
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  Speaker 1: to three recovery runs, which means in advance, I'll have
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  Speaker 1: to plan out what days I need to do them
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  Speaker 1: and adjust my schedule as such. For the left column, right,
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  Speaker 1: why this goal means something to you? Running is something
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  Speaker 1: for me that continuously humbles me. It reminds me that
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  Speaker 1: with hard work, absolutely anything is possible. This is also
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  Speaker 1: super important because what you want is to be working
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  Speaker 1: toward a goal that.
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  Speaker 2: You care about, not somebody else's.
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  Speaker 1: Like if your best friend tells you she wants to
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  Speaker 1: train for a marathon next year and you're thinking, oh,
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  Speaker 1: that sounds fun, really take a step back and ask yourself,
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  Speaker 1: is this something I want to do? Not just with marathons,
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  Speaker 1: With a lot of things, there's a lot of opportunity cost,
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  Speaker 1: which if you've never heard that phrase before, it means
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  Speaker 1: that you have to give up a lot of things
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  Speaker 1: to get something you want in return. You can't just
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  Speaker 1: commit to something out of fomo.
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  Speaker 2: You need to have a goal that you feel strongly about.
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  Speaker 2: So those are your three columns.
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  Speaker 1: Look at the columns, Take time to work on the columns.
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  Speaker 2: Take time to come up with a goal.
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  Speaker 1: Again, that means something to you. I promise you you
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  Speaker 1: won't regret it. The next strategy, have a plan. A
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  Speaker 1: goal without a plan is just a wish period. So
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  Speaker 1: now that you have your goal, you need a plan.
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  Speaker 1: This will help you break it down into actionable steps.
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  Speaker 1: So if your goal is simply again to work out
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  Speaker 1: three times a week, then it's your responsibility to hold
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  Speaker 1: yourself accountable by figuring out ahead of time when that
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  Speaker 1: will happen. This is so critical. You then schedule in
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  Speaker 1: this time just like you would any other important thing
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  Speaker 1: like a friend's birthday or a meeting at the office.
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  Speaker 1: With this said, you've got to be easy on yourself.
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  Speaker 1: If the plan gets derailed, it happens, life happens. It's
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  Speaker 1: really important not to entirely beat yourself up about that.
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  Speaker 1: If for some reason you can't make a workout, or
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  Speaker 1: you're just not feeling it, or your body just is
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  Speaker 1: craving something else, that's cool.
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  Speaker 2: You gotta do you.
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  Speaker 1: But the next time, the next quote unquote meeting with yourself,
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  Speaker 1: take it, understand that you deserve it, and move forward.
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  Speaker 1: Next strategy, create a buddy system. This is important if
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  Speaker 1: you're someone who really needs extra accountability. You know, when
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  Speaker 1: I first started running back in college, I was surprised
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  Speaker 1: that I liked it, and I came to understand that
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  Speaker 1: those miles that time, it was my time. It was
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  Speaker 1: not a time necessarily that I wanted to spend with
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  Speaker 1: other people. And that's okay. These days it's a little
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  Speaker 1: bit different. Sure, there are those days where I just
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  Speaker 1: need time to de stress and breathe and whatever, but
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  Speaker 1: I also look forward to once or twice weekly meeting
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  Speaker 1: one of my best friends and just running together and
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  Speaker 1: catching up and all the good things that come with that.
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  Speaker 1: You know, there's a reason why things like Peloton and
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  Speaker 1: Mirror and all this digital fitness streaming and Aptive they're successful,
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  Speaker 1: and that's because of community. So my tip to you,
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  Speaker 1: finds someone who likes to do the things that you
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  Speaker 1: like to do and make a standing date to sweat together,
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  Speaker 1: just once a week, whether that's meeting up for a
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  Speaker 1: run or going into a fitness class together or whatever.
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  Speaker 1: You have so many options, maybe your buddy doesn't even
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  Speaker 1: necessarily need to work out with you. Earlier this year,
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  Speaker 1: when I was struggling with my weight after traveling a lot,
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  Speaker 1: and I talked about this in the how to Eliminate
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  Speaker 1: negative self talk hurdle moment, I had a girlfriend that
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  Speaker 1: I would text with victories and failures of when I
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  Speaker 1: was getting back on track. She was my confidant, and
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  Speaker 1: I just felt more capable knowing that she was on
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  Speaker 1: the other side of my cellphone if I ever needed anything,
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  Speaker 1: And I also just felt more accountable. Again, I love
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  Speaker 1: this word because she would check on me. Having someone
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  Speaker 1: in your corner, whether we're talking workout, motivation, or just
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  Speaker 1: in life, it's so valuable understand that we are all
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  Speaker 1: deserving of the kind of relationships that fill us up,
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  Speaker 1: and sometimes those relationships can also help us get on
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  Speaker 1: the right track. Next strategy, have a workout for every mood.
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  Speaker 1: I swear by this, and it's super clutch, and it's
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  Speaker 1: just what it sounds like for me. When I'm feeling
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  Speaker 1: a little lazy or tired, that's when I'm heading to
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  Speaker 1: a yoga class. If I am full of energy and
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  Speaker 1: want to destress. I'm hitting the ground running literally, and
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  Speaker 1: when I'm angry and frustrated, there is no better feeling
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  Speaker 1: to me than loading up a barbell and throwing some
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  Speaker 1: weights around. Everyone is different, but having a workout for
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  Speaker 1: every mood while that will give you one less excuse
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  Speaker 1: when you just don't feel like doing it anyway, And
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  Speaker 1: the last strategy for finding workout motivation think of it
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  Speaker 1: as your me time. Working out again is how I
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  Speaker 1: give back to myself. And that's the dialogue that I've
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  Speaker 1: created in my head. If you view your workout as
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  Speaker 1: your own version of personal health, then shocker, it's gonna suck.
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  Speaker 1: Just like with anything else, what's going on in your
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  Speaker 1: head is your reaction.
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  Speaker 2: So it might not be easy. It might take some time.
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  Speaker 1: Again, it might take trying a bunch of different ways
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  Speaker 1: to sweat until you find the one that just makes
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  Speaker 1: you feel good and that's okay. Remember this is a journey.
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  Speaker 1: It's not like anything just clicks into place overnight. It
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  Speaker 1: took me eight weeks of continuous running over a summer
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  Speaker 1: where most of those days I absolutely despised it to
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  Speaker 1: learn to love running. Remember you will never regret putting
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  Speaker 1: in the work. Remember your workout is your time. Say
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  Speaker 1: that over and over again. And maybe if you don't
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  Speaker 1: believe it right now, you believe it next week or
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  Speaker 1: the week after that or the week after that.
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  Speaker 2: And that's it for now.
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  Speaker 1: Guys, thanks so much for listening, for tuning in, for
• 11:49
  Speaker 1: hanging out with me for this Wednesday's Hurdle moment.
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  Speaker 2: If you need anything, you know how to find me.
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  Speaker 1: It's at Hurdle Podcasts at emilybody Over email Emily at
• 11:58
  Speaker 1: hurdle dot us. Again, working out has become a huge
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  Speaker 1: part of my life because I've made it a priority
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  Speaker 1: and you can too. Not every workout is going to
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  Speaker 1: feel like a home run, and that's okay. Be gentle
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  Speaker 1: with yourself, be easy, and remember again, it's a journey.
• 12:15
  Speaker 2: Emily. Sign it off.
• 12:16
  Speaker 1: If you like what you're listening to, Rate and review
• 12:19
  Speaker 1: Hurdle in the iTunes store by clicking on the link
• 12:22
  Speaker 1: with the description to this episode, another Hurdle Conquered. Catch
• 12:26
  Speaker 1: you guys next time.