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5-MINUTE FRIDAY: Progress Is Never Linear · Hurdle with Emily Abbate

• 0:17
  Speaker 1: Hey, everyone, Emily here. You are listening to five Minute
• 0:20
  Speaker 1: Friday Unhurdle. It's the other day I was talking to
• 0:25
  Speaker 1: someone and it's so funny. Whenever someone comes up to
• 0:28
  Speaker 1: me and they we don't know each other, but maybe
• 0:31
  Speaker 1: they listen to the show, they will say my first
• 0:33
  Speaker 1: and last name. They will say Emily a body, and
• 0:37
  Speaker 1: it's really sweet and very endearing. And also I feel
• 0:40
  Speaker 1: like I've done this to myself because I very rarely
• 0:43
  Speaker 1: say what I just said, which is Emily here, Emily here,
• 0:48
  Speaker 1: Happy Friday. I'm happy to be here. I'm happy that
• 0:52
  Speaker 1: we're nine days into twenty twenty six and things are
• 0:57
  Speaker 1: feeling cautiously optimist. I want to tell you a story
• 1:02
  Speaker 1: about something that happened to me at the gym the
• 1:04
  Speaker 1: other day. I was having a frustrating moment. I was
• 1:08
  Speaker 1: having a moment. If you've been hurdling with me for
• 1:11
  Speaker 1: a second, you know that last year was the year
• 1:14
  Speaker 1: of the pull up. I was really determined to not
• 1:17
  Speaker 1: only get my first pull up, but then I got
• 1:20
  Speaker 1: two and three and four and five, and at one
• 1:23
  Speaker 1: point I was at six and I aspired to ten,
• 1:26
  Speaker 1: and then life was lifing. What really happened was that
• 1:31
  Speaker 1: I really dove all into marathon training and some of
• 1:37
  Speaker 1: that strength it fell off. It's okay, I'm not mad
• 1:41
  Speaker 1: at it. I'm okay. However, I was a bit bummed
• 1:45
  Speaker 1: that the progress on one goal stalled because I decided
• 1:50
  Speaker 1: to put all my eggs into another basket. I digress.
• 1:55
  Speaker 1: I was at the gym on Wednesday morning, and I've
• 1:59
  Speaker 1: been working with this new trainer through this app that
• 2:02
  Speaker 1: I love. I've talked about it here before. It's called Future.
• 2:04
  Speaker 1: I'll link it in the show notes. I, as a
• 2:07
  Speaker 1: part of this new work, have this really fun I'm
• 2:12
  Speaker 1: so I'm a special kind of weird, and I think
• 2:14
  Speaker 1: a lot of you are also a special kind of weird,
• 2:16
  Speaker 1: so we're on the same page. I have this fun
• 2:19
  Speaker 1: pull up variation complex every Wednesday right now. It involves
• 2:25
  Speaker 1: one set of eccentric pull ups followed by some lateral
• 2:30
  Speaker 1: dumbbell raises. Then there is an isolated pull up where
• 2:34
  Speaker 1: you just like you're at the top of the bar
• 2:37
  Speaker 1: and you stay there in the top of your pull
• 2:39
  Speaker 1: up and you just stay still, and then there's some
• 2:41
  Speaker 1: front raises, and then the last one is actually pull
• 2:45
  Speaker 1: ups followed by some other dumbell movement that I'm forgetting
• 2:50
  Speaker 1: at this moment. Anyway. I get to the pull ups
• 2:53
  Speaker 1: and the range today is between five and ten. That's
• 2:57
  Speaker 1: the target. That's what I'm aiming to hit, Like you
• 3:00
  Speaker 1: know what, It's been a second, but I'm gonna get
• 3:02
  Speaker 1: the five. I'm gonna go all in on this. And
• 3:05
  Speaker 1: I go and I get up to the bar and
• 3:08
  Speaker 1: I do three, and I really go for the fourth
• 3:13
  Speaker 1: and it is just not happening. It is not happening
• 3:15
  Speaker 1: at all. And I hanging for a minute, and then
• 3:18
  Speaker 1: I dropped from the bar and I'm standing at the
• 3:20
  Speaker 1: rack in the middle of the gym, getting a little
• 3:23
  Speaker 1: bit down on myself, admittedly, and this woman comes up
• 3:27
  Speaker 1: to me and she says, I am so impressed by you.
• 3:32
  Speaker 1: And I was like, oh my gosh, thank you so much.
• 3:35
  Speaker 1: I thanked her. And she was like telling me about
• 3:39
  Speaker 1: how she's wanted to get a pull up for so
• 3:41
  Speaker 1: long and it's been something that's on her bucket list
• 3:44
  Speaker 1: for twenty twenty six. And she asked me about what
• 3:47
  Speaker 1: worked and what I've done and what didn't work, et cetera.
• 3:50
  Speaker 1: And I was just after she walked away, we had
• 3:52
  Speaker 1: this really beautiful exchange I had this moment that I
• 3:55
  Speaker 1: was like, I am so much farther than I ever
• 3:58
  Speaker 1: anticipated that I could be on this specific thing, something
• 4:02
  Speaker 1: that I once thought I was completely incapable of doing.
• 4:07
  Speaker 1: And who am I to forget the journey? Who am
• 4:10
  Speaker 1: I not to take a second and just say like, hey,
• 4:14
  Speaker 1: it's okay, have some grace with yourself. Yes, it's just
• 4:18
  Speaker 1: a pull up, but you know the context here, it's
• 4:20
  Speaker 1: not just about pull ups. It's about how can I
• 4:24
  Speaker 1: spend a little bit less time shoulding on myself, a
• 4:27
  Speaker 1: little bit less time indulging in this negative self talk
• 4:31
  Speaker 1: and embrace that everything's okay here, it's not that serious.
• 4:37
  Speaker 1: And again, you've come a very long way. It was
• 4:41
  Speaker 1: one of those moments that I really felt, like, you know,
• 4:44
  Speaker 1: whether you believe in God or a higher power or whatever,
• 4:47
  Speaker 1: like someone dropped in and said, let me bring this
• 4:50
  Speaker 1: woman to you so that you can get out of
• 4:52
  Speaker 1: your own way and celebrate the goodness that is how
• 4:55
  Speaker 1: far you've come. So my listener problemt for you this week.
• 4:59
  Speaker 1: My thought for you is what are you doing with
• 5:02
  Speaker 1: that negative self talk? Where are you talking down to
• 5:06
  Speaker 1: yourself when maybe you could be having just a little
• 5:08
  Speaker 1: bit more grace and now a listener question. Hey, Emily,
• 5:14
  Speaker 1: I set a goal to hit ten thousand steps and
• 5:16
  Speaker 1: cook every meal at home this year. Wow, every meal
• 5:19
  Speaker 1: at home is very impressive. I missed two days last
• 5:22
  Speaker 1: week because of work stress, and now I feel like
• 5:24
  Speaker 1: I've already failed my resolution. How do you handle the
• 5:28
  Speaker 1: mental hurdle of a slip up without letting it derail
• 5:31
  Speaker 1: the entire year's goals? Hi, my name is Emily A Vadi.
• 5:35
  Speaker 1: I slip up all the time, and clearly today's episode
• 5:38
  Speaker 1: theme is having grace with ourselves. Firstly, how impressive this
• 5:43
  Speaker 1: goal to hit ten thousand steps to day and cook
• 5:45
  Speaker 1: every meal at home. I also aspired to do more
• 5:49
  Speaker 1: cooking at home this year, So you and I are
• 5:51
  Speaker 1: in the same boat. There are going to be days
• 5:54
  Speaker 1: where you don't hit your goals, and I want you
• 5:57
  Speaker 1: to know that it is okay. Any single second, minute, moment, day, week,
• 6:03
  Speaker 1: year is your opportunity to start fresh. The secret to
• 6:08
  Speaker 1: doing that is not being so hard on yourself. So,
• 6:13
  Speaker 1: all right, you missed a couple of days last week.
• 6:16
  Speaker 1: What can you do to meet yourself with where you're at?
• 6:19
  Speaker 1: And my question additionally is how are you programming in
• 6:23
  Speaker 1: to make the time to move in this way. So
• 6:26
  Speaker 1: what can we learn from maybe what didn't go as
• 6:29
  Speaker 1: we'd hoped. That is the opportunity with hurdles. That is
• 6:33
  Speaker 1: the opportunity that we have each and every single time
• 6:36
  Speaker 1: that something doesn't go as we'd hoped, we get to
• 6:40
  Speaker 1: learn from it. So on the days that maybe you
• 6:42
  Speaker 1: didn't hit your ten thousand step goal, were you stressed,
• 6:46
  Speaker 1: were you at your desk, were you running around maybe
• 6:49
  Speaker 1: in your car or doing errands? What was going on there?
• 6:53
  Speaker 1: And how can we flip the script for next week?
• 6:56
  Speaker 1: So learn from that moment, learn what didn't work for you,
• 7:01
  Speaker 1: and then plan ahead to get to where you want
• 7:04
  Speaker 1: to be. Also, I want to reiterate, whether it's this
• 7:06
  Speaker 1: ten thousand step a day goal or cooking at home
• 7:10
  Speaker 1: or whatever your goal might be right now, you have
• 7:12
  Speaker 1: to have a strong why, because where there is a why,
• 7:15
  Speaker 1: there is a way. If you don't have a strong
• 7:18
  Speaker 1: why for this goal that you have set, then I
• 7:20
  Speaker 1: promise you you will fall off. You will be celebrating
• 7:25
  Speaker 1: Quitter's Day this weekend, and we are not quitting ladies here,
• 7:31
  Speaker 1: respect to all the male hurdlers listening in. So you
• 7:35
  Speaker 1: want a strong why you want to learn from your mishaps,
• 7:39
  Speaker 1: your hurdles, and you want to integrate those learnings moving forward.
• 7:44
  Speaker 1: Whether that means adding a specific time on the calendar
• 7:47
  Speaker 1: to move in a certain way in the case of
• 7:50
  Speaker 1: this ten thousand step goal, maybe you're parking farther away
• 7:53
  Speaker 1: from places that you need to go, or adding in
• 7:56
  Speaker 1: a post dinner walk. Whatever it is that makes you
• 8:00
  Speaker 1: feel good, that helps you get to your goal, that's
• 8:03
  Speaker 1: you filling up your energy tank. I'm all about it.
• 8:08
  Speaker 1: I want your listener questions and I want them in
• 8:10
  Speaker 1: my inbox. Email me over at Hello at hurdle dot
• 8:14
  Speaker 1: us and I'd love to answer it on an upcoming
• 8:17
  Speaker 1: episode of the show. Make sure you're following along with
• 8:21
  Speaker 1: me over on social It's at Emily Body I'm at
• 8:23
  Speaker 1: Middle podcast. Another Hurdle concord. Catch you guys next time.