Latest / Hurdle with Emily Abbate / 5-MINUTE FRIDAY: Accepting the Things You Can't Control Is F&!king Hard (But Also, Entirely Possible)

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5-MINUTE FRIDAY: Accepting the Things You Can't Control Is F&!king Hard (But Also, Entirely Possible) · Hurdle with Emily Abbate

• 0:20
  Speaker 1: Hey, everybody, Emily A Vadi here, you are listening to
• 0:23
  Speaker 1: five Minute Friday? Can I tell you when a couple
• 0:26
  Speaker 1: of weeks go by and I don't do one of these?
• 0:30
  Speaker 1: I know this is a one sided conversation except for
• 0:32
  Speaker 1: the interactions that we have on social over email and
• 0:37
  Speaker 1: direct message, But I think to myself, like, Oh, it's
• 0:41
  Speaker 1: been so long since we've had a moment to catch up.
• 0:44
  Speaker 1: Do you feel that way? Am I crazy? I'm unsure? Yeah,
• 0:48
  Speaker 1: since I last did a five Minute Friday. I mean
• 0:51
  Speaker 1: We're in a new year at twenty twenty four has
• 0:54
  Speaker 1: really started off in a way that makes me feel excited.
• 0:58
  Speaker 1: I'm locking in opportunity and gigs for work. I'm really
• 1:03
  Speaker 1: on my health and wellness game. I've been sticking with
• 1:06
  Speaker 1: a slew of my habits which make me feel energized
• 1:09
  Speaker 1: and excited. One of my goals for the year was
• 1:14
  Speaker 1: to really lock back into my morning routine, and for
• 1:19
  Speaker 1: me now, I make it a point not to touch
• 1:22
  Speaker 1: my phone until after I'm done with my breath work
• 1:26
  Speaker 1: and journaling practice, which means that it'll be at least
• 1:30
  Speaker 1: fifteen twenty thirty minutes in the morning before I'm checking
• 1:33
  Speaker 1: it out. What I've come to realize is that nothing
• 1:37
  Speaker 1: time sensitive is going to happen in those thirty minutes
• 1:40
  Speaker 1: more often than not. I'm talking for except extreme circumstances
• 1:44
  Speaker 1: and for me having that space for myself. The morning
• 1:48
  Speaker 1: as a whole is a really big This is Emily time,
• 1:51
  Speaker 1: but that extra thirty minutes being disconnected from the world,
• 1:55
  Speaker 1: where I have that space to breathe and to do
• 1:59
  Speaker 1: things for me and feels really really good. So yeah,
• 2:03
  Speaker 1: I wake up, and I make my coffee, and I
• 2:07
  Speaker 1: do the open nervous system reset and I'll link to
• 2:11
  Speaker 1: that in the show notes if you're interested in getting
• 2:13
  Speaker 1: in on the free classes. And then I journal, and
• 2:16
  Speaker 1: I just started in a new journal. I think there
• 2:18
  Speaker 1: are a few feelings in the world that feel better
• 2:20
  Speaker 1: than that having a fresh start on paper. And then
• 2:25
  Speaker 1: I go about the rest of my day. I usually
• 2:28
  Speaker 1: work out in some way, or I go outside for
• 2:30
  Speaker 1: a walk, I get back in, I make my omelet.
• 2:33
  Speaker 1: I'm doing whole thirty right now. That even feels good.
• 2:36
  Speaker 1: I'm also doing mostly dry January, with the exception of
• 2:40
  Speaker 1: dates or like planned events, so I've only had one
• 2:44
  Speaker 1: evening of two beverages so far. We're twelve days in
• 2:47
  Speaker 1: which feels really refreshing, and then I shake up my
• 2:52
  Speaker 1: ag one and I come to my desk, and that's
• 2:55
  Speaker 1: every morning, and that's feeling really good for me. Something
• 2:59
  Speaker 1: that's not so good, and what I want to talk
• 3:01
  Speaker 1: about here is my ribs. So last week I was
• 3:06
  Speaker 1: on a run in Brooklyn and I was running by
• 3:10
  Speaker 1: a large baseball field and next to it there was
• 3:13
  Speaker 1: a ton of uneven sidewalk and I just my foot
• 3:18
  Speaker 1: hit the ground the wrong way. I kicked it the
• 3:20
  Speaker 1: wrong way, and I went flying. I was in the
• 3:23
  Speaker 1: middle of an interval rep, so I was running faster
• 3:26
  Speaker 1: than my normal pace, and I remember being in the
• 3:30
  Speaker 1: air and then I was not, and then I was
• 3:32
  Speaker 1: on the ground, and then all the pain started and
• 3:35
  Speaker 1: I was bleeding my hand, my knee. I ripped my pants,
• 3:39
  Speaker 1: my leggings, and my shirt. Thankfully, my favorite athletic vest
• 3:44
  Speaker 1: did not rip. And I was just audibly saying to myself, like,
• 3:49
  Speaker 1: you're fine, You're fine, You're fine, like telling myself that
• 3:53
  Speaker 1: I was okay because there was absolutely no one around.
• 3:56
  Speaker 1: And it wasn't until I got home. And then later
• 3:59
  Speaker 1: on as the date progressed, and the same thing happened
• 4:01
  Speaker 1: when I injured my shoulder in a bike accident last year,
• 4:05
  Speaker 1: that I started to feel a lot of discomfort in
• 4:08
  Speaker 1: my rib area, specifically like my mid chest closer to
• 4:11
  Speaker 1: my breastbone, like under my left breast. I guess there's
• 4:15
  Speaker 1: like no cute way to say that. And I noticed
• 4:18
  Speaker 1: as I breathed in it would hurt more, especially deep breathing.
• 4:23
  Speaker 1: And then when I tried to lie down, I was
• 4:26
  Speaker 1: in pain, and I was like, oh my gosh. So
• 4:28
  Speaker 1: I called my first my first call every time I'm
• 4:32
  Speaker 1: sick or hurt or anything, that's my mom. And my
• 4:37
  Speaker 1: mom is beyond the awesomeness that all moms are. She
• 4:41
  Speaker 1: is also a registered nurse. She was like, sounds like
• 4:45
  Speaker 1: you bruised your ribs, And I'm like, oh my goodness.
• 4:48
  Speaker 1: You know, like I feel as though I've come so
• 4:50
  Speaker 1: far navigetting so many injuries over the past couple of years,
• 4:54
  Speaker 1: with first that plant of fasciitis and now the tendanis
• 4:57
  Speaker 1: on my left knee, and now that tendanitis is like
• 4:59
  Speaker 1: slowly and of course, as that starts to happen and
• 5:02
  Speaker 1: I feel like I'm really finding my groove again, I
• 5:05
  Speaker 1: trip and fall in my face and brews a rib.
• 5:09
  Speaker 1: So thankfully. I mean, it's been a week since it happened,
• 5:12
  Speaker 1: and I am feeling certainly better than last Thursday. I'm
• 5:17
  Speaker 1: doing all of my running in a way that my
• 5:20
  Speaker 1: heart rate's not getting over around one hundred and forty
• 5:22
  Speaker 1: five average beats per minute, and that helps me keep
• 5:26
  Speaker 1: my breathing under control and enables me to keep on
• 5:31
  Speaker 1: without pain. My huge rule for activity, regardless of what
• 5:35
  Speaker 1: the injury is is as long as you can do
• 5:38
  Speaker 1: the activity without exacerbating an injury. Again, I mentioned plantrofasciatus,
• 5:43
  Speaker 1: a bad knee, and now this rib situation. As long
• 5:46
  Speaker 1: as you can do an activity without exacerbating it making
• 5:48
  Speaker 1: your condition worse, it is okay to do that activity.
• 5:52
  Speaker 1: And of course I have my own education, being a
• 5:55
  Speaker 1: certified trainer and a certified run coach. But in addition,
• 5:58
  Speaker 1: I have the support of my physical therapists when it
• 6:01
  Speaker 1: comes to navigating my situations in that way. This is
• 6:05
  Speaker 1: not medical advice. Let me coveyat that. And so I'm
• 6:08
  Speaker 1: still moving, I'm moving, I'm grooven. I'm moving, I'm grooven,
• 6:12
  Speaker 1: I'm slowing down my pace. I'm keeping things contained and
• 6:15
  Speaker 1: I'm taking it one day at a time. Yes, it's
• 6:18
  Speaker 1: frustrating to be in this position. Yes there are things
• 6:22
  Speaker 1: that are beyond my control. But I'm learning every single
• 6:25
  Speaker 1: day the importance of doing the best you can with
• 6:28
  Speaker 1: what you have. And right now I know it to
• 6:31
  Speaker 1: be true that that's my only option, and worrying about
• 6:34
  Speaker 1: the things that are beyond my control it does not
• 6:37
  Speaker 1: serve me. I'll say that one more time. Worrying about
• 6:40
  Speaker 1: the things that are beyond your control does not serve you.
• 6:46
  Speaker 1: And so I choose to alleviate my anxiety by letting go.
• 6:51
  Speaker 1: I choose to alleviate my anxiety by letting go. My
• 6:57
  Speaker 1: prompt for you this week, what's one thing that you
• 7:01
  Speaker 1: would be better for if you let go a little bit.
• 7:06
  Speaker 1: What is one thing in your life right now that
• 7:08
  Speaker 1: you may not have control over that you could be
• 7:11
  Speaker 1: a little bit better if you loosen your grip and
• 7:14
  Speaker 1: let go a little bit. And now I'll listen to
• 7:18
  Speaker 1: our question.
• 7:20
  Speaker 2: Hey, Emily, I'm in need of some advice. Trying to
• 7:24
  Speaker 2: adapt to a work from home situation. I'm finding it
• 7:27
  Speaker 2: super hard to get motivated and be productive. I tend
• 7:32
  Speaker 2: to roll out of bed straight to the computer, and
• 7:35
  Speaker 2: mostly I just want to spend time playing with my puppy.
• 7:39
  Speaker 2: Any suggestions for how to amp up inspiration and productivity
• 7:43
  Speaker 2: to get and stay motivated in a work from home situation,
• 7:48
  Speaker 2: I'd love to hear your thoughts.
• 7:51
  Speaker 1: Ooh, a good one. I think it's so funny, right
• 7:53
  Speaker 1: because we all had to adapt to this in twenty
• 7:56
  Speaker 1: twenty for the most part, depending on the nature of
• 7:58
  Speaker 1: your profession of your and it isn't talked about so
• 8:03
  Speaker 1: much anymore, that this is still something that so many
• 8:06
  Speaker 1: of us are doing. We are still working from home,
• 8:09
  Speaker 1: and it's still a discussion that is relevant and important
• 8:11
  Speaker 1: to have. I totally can understand your frustration about feeling
• 8:16
  Speaker 1: a little not the best when it comes to rolling
• 8:19
  Speaker 1: out of bed and sitting down at your computer to work.
• 8:23
  Speaker 1: So I'm going to offer two pieces of advice. The
• 8:26
  Speaker 1: first thing I'm gonna say is, if it's possible, avoid
• 8:30
  Speaker 1: that from point A to point B, in that it
• 8:33
  Speaker 1: doesn't need to be a massive workout. But the best
• 8:37
  Speaker 1: thing you can do for yourself is get in a
• 8:40
  Speaker 1: little bit of movement and sun exposure before you find
• 8:43
  Speaker 1: it time to focus. So maybe it's downloading a podcast,
• 8:48
  Speaker 1: Maybe it's Hurtle, maybe it's not. Or listening to some
• 8:52
  Speaker 1: relaxing jazz music and going for a fifteen to twenty
• 8:56
  Speaker 1: minute walk around your neighborhood. I know it's a little
• 8:58
  Speaker 1: cold these days, so bundle up to Depending on where
• 9:00
  Speaker 1: you are, or if you don't have the bandwidth to
• 9:04
  Speaker 1: do that, it can literally just be five to ten
• 9:07
  Speaker 1: minutes of stretching, put on a peloton yoga practice. If
• 9:11
  Speaker 1: you can't even make yourself stretched, then maybe it's sitting
• 9:15
  Speaker 1: down with an open meditation. I've now mentioned that twice
• 9:18
  Speaker 1: in this episode. But do something before you start working
• 9:22
  Speaker 1: that's giving back to yourself, because we know that once
• 9:25
  Speaker 1: you put your oxygen mask on, then you can better
• 9:29
  Speaker 1: show up, not only for yourself, but for others. The
• 9:33
  Speaker 1: second thing I will say is have small routines that
• 9:37
  Speaker 1: you can do throughout the day that break up the
• 9:40
  Speaker 1: monotony of a work from home situation. So there are
• 9:44
  Speaker 1: moments when I'm sitting at my laptop and I am
• 9:46
  Speaker 1: feeling totally just zonked. I'm not being productive, I'm kind
• 9:50
  Speaker 1: of just staring into space. And in those moments, I
• 9:53
  Speaker 1: do one of two things. I get up and I
• 9:58
  Speaker 1: clean part of my apartment. So maybe I have laundry
• 10:01
  Speaker 1: that I've been meaning to fold, or I know that
• 10:02
  Speaker 1: I need to tidy up the living room or clean
• 10:05
  Speaker 1: the stove or something. So I'll do something that takes
• 10:07
  Speaker 1: about fifteen to twenty minutes and take a break from
• 10:10
  Speaker 1: looking at a screen, and then when I sit down again,
• 10:13
  Speaker 1: I feel more energized and capable to tackle the next thing.
• 10:16
  Speaker 1: Or I have this great guided journal and I'm going
• 10:19
  Speaker 1: to put it in the show notes the link to it.
• 10:21
  Speaker 1: It's called You Already Have the Answers three hundred and
• 10:24
  Speaker 1: sixty five Questions to reveal your Greatest strengths. It's by
• 10:27
  Speaker 1: Amanda Deebert. And I'll literally open up this journal and
• 10:31
  Speaker 1: just write in it answering questions for about ten minutes,
• 10:36
  Speaker 1: and then the same thing. I'll come back to my
• 10:37
  Speaker 1: work and I'll feel more energized and more capable. One
• 10:40
  Speaker 1: other thing again, movement is medicine. If you have the
• 10:43
  Speaker 1: bandwidth our ability. Maybe you don't want to clean, maybe
• 10:46
  Speaker 1: you don't want to write in the journal, move your
• 10:48
  Speaker 1: body for ten minutes, take an exercise, snack. As my
• 10:51
  Speaker 1: friend Joe Holder calls it, it can be a guided
• 10:54
  Speaker 1: workout from an app. It can literally be just one
• 10:57
  Speaker 1: lap around the block. Do something to snap you out
• 11:00
  Speaker 1: of whatever funk you feel like, Bring some energy back
• 11:04
  Speaker 1: into the body, break the matrix if you will, and
• 11:08
  Speaker 1: you'll be better for it. That's it for this week.
• 11:10
  Speaker 1: Make sure you're following along with us over on social
• 11:13
  Speaker 1: It's at Hurdle podcast. I am over at Emily a Body,
• 11:17
  Speaker 1: Another hurdle conquered. Catch you guys next time.