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5-MINUTE FRIDAY: Are You Letting The Small Details Keep You From Starting? · Hurdle with Emily Abbate

• 0:22
  Speaker 1: Hey, everyone, Emily a body here. You are listening to
• 0:25
  Speaker 1: five Minute Friday from Hurdle. Oh man, it's so good
• 0:28
  Speaker 1: to be here. I feel like I am turning the
• 0:31
  Speaker 1: corner that is seasonal depression. If I'm being entirely transparent,
• 0:37
  Speaker 1: I feel like maybe have mentioned this. I've just been
• 0:39
  Speaker 1: having a hard time over here a little bit. And
• 0:42
  Speaker 1: also I recognize that I have a lot of tools
• 0:45
  Speaker 1: in my toolbox, and so it's a little bit of
• 0:47
  Speaker 1: and it's recognizing and validating that I am allowed to
• 0:51
  Speaker 1: be feeling some kind of way, and also realizing that
• 0:56
  Speaker 1: I have the tools and tricks that I need and
• 0:59
  Speaker 1: the supports that I am so lucky to have to
• 1:03
  Speaker 1: navigate through it. But yes, the sun is now coming
• 1:07
  Speaker 1: up closer to six point thirty here in New York.
• 1:10
  Speaker 1: And when I tell you, the first day that I
• 1:13
  Speaker 1: noticed it, it was on Monday, and I felt like
• 1:16
  Speaker 1: a completely new human. It really made me think about
• 1:20
  Speaker 1: that quote from Neco Gumakay when her and I spoke,
• 1:23
  Speaker 1: and she said to me in our conversation that for
• 1:26
  Speaker 1: her depression was like you knew the sun was outside,
• 1:29
  Speaker 1: but you couldn't open the curtains. And I opened my
• 1:32
  Speaker 1: curtains on Monday, and I thought to myself, Wow, what
• 1:35
  Speaker 1: a privilege it is to open the curtains and see
• 1:39
  Speaker 1: the sun at this time. And I just felt really optimistic.
• 1:43
  Speaker 1: And if you're feeling that way too, then I'm happy
• 1:46
  Speaker 1: for you. And if you're not feeling that way, then
• 1:47
  Speaker 1: you're also not alone in that. I want to talk
• 1:51
  Speaker 1: today about the little details that sometimes get in the
• 1:54
  Speaker 1: way of us beginning or us making progress. When I
• 1:58
  Speaker 1: started running back in I want to say it was
• 2:01
  Speaker 1: twenty twelve, I had a lot of questions and there
• 2:04
  Speaker 1: were a lot of things that I didn't know. There
• 2:07
  Speaker 1: was a lot of God unknown about the clothing that
• 2:11
  Speaker 1: I should be wearing or if I was doing it right.
• 2:14
  Speaker 1: And I knew at the time that I had this
• 2:17
  Speaker 1: goal that felt bigger than me, and that goal back
• 2:21
  Speaker 1: in twenty twelve was to lose weight. And so I
• 2:24
  Speaker 1: had the understanding that I couldn't allow all of these
• 2:28
  Speaker 1: little questions, all of this unknown to get in the
• 2:32
  Speaker 1: way of my starting line.
• 2:35
  Speaker 2: I just went for it.
• 2:36
  Speaker 1: And although maybe it wasn't quote unquote right that there
• 2:40
  Speaker 1: were things that I was doing wrong, I certainly wasn't
• 2:43
  Speaker 1: warming up or cooling down there were things that weren't
• 2:47
  Speaker 1: as a quote unquote should be, but I went ahead
• 2:50
  Speaker 1: and did it anyway, and by being brave enough to begin,
• 2:55
  Speaker 1: I made progress on my goal. Now every day, whether
• 3:00
  Speaker 1: it's over on Instagram, in my direct messages, or in
• 3:02
  Speaker 1: my email, feel free to always shoot me a message
• 3:05
  Speaker 1: over at Hello. At hurdle US, I am getting very specific,
• 3:10
  Speaker 1: particular questions, often from individuals who are interested in beginning,
• 3:15
  Speaker 1: whether that's beginning a strength training program, or starting running,
• 3:20
  Speaker 1: or breath work or you name it right, so many
• 3:22
  Speaker 1: different aspects of wellness, and it's so exciting that you
• 3:26
  Speaker 1: are excited about beginning your journey to living more well.
• 3:32
  Speaker 1: But what I see in these questions is a lot
• 3:35
  Speaker 1: of harping on the small stuff. And if we harp
• 3:38
  Speaker 1: on the small stuff, if we obsess over the details
• 3:41
  Speaker 1: rather than beginning, that is just you standing in your
• 3:45
  Speaker 1: own way, and we don't have time for that. Right,
• 3:50
  Speaker 1: Do not let the small stuff be the thing that
• 3:53
  Speaker 1: prevents you from beginning. When I tell you that the
• 3:57
  Speaker 1: starting line that you are after, you are standing at
• 4:00
  Speaker 1: right now, you can begin at any moment if you
• 4:03
  Speaker 1: just step to the side and get out of your
• 4:06
  Speaker 1: own way. My question for you this week, when we're
• 4:11
  Speaker 1: talking about the small stuff, What are you doing this with?
• 4:14
  Speaker 1: What starting line are you standing in front of right now?
• 4:17
  Speaker 1: And you are dilly dallying? And why think about that
• 4:22
  Speaker 1: a little bit? What is it that's holding you back?
• 4:24
  Speaker 1: Are you scared of change? Understandable? I get it, I've
• 4:27
  Speaker 1: been there, But maybe today is the day that you
• 4:31
  Speaker 1: say I'm gonna get out of my own way. What
• 4:34
  Speaker 1: starting line are you standing at right now? And what
• 4:38
  Speaker 1: are you going to do today to get one inch
• 4:42
  Speaker 1: closer and just begin? And now a listener question. Hey, Emily,
• 4:48
  Speaker 1: my name is Tara. I've been listening to the show
• 4:50
  Speaker 1: for as long as I can remember at this point
• 4:53
  Speaker 1: and really appreciate all the content that you put out
• 4:55
  Speaker 1: into the world. I am writing today specifically to ask
• 4:58
  Speaker 1: about pull ups. See that you have managed to get
• 5:01
  Speaker 1: a few of them in a row now over on Instagram,
• 5:04
  Speaker 1: and I'm wondering what your process has been like, how
• 5:07
  Speaker 1: you develop the strength to get a pull up transparently.
• 5:11
  Speaker 1: It's been a goal of mine for some time now,
• 5:12
  Speaker 1: but I truly feel like it will never ever happen.
• 5:15
  Speaker 1: Thanks so much for your insight and again, love the show. Hi, Tara, Hi,
• 5:21
  Speaker 1: everyone that's been asking me questions like this, I will
• 5:23
  Speaker 1: say this.
• 5:24
  Speaker 2: You have to train the.
• 5:25
  Speaker 1: Muscle groups involved with getting whatever goal it is that
• 5:28
  Speaker 1: you're after. So if you want to become a faster runner,
• 5:31
  Speaker 1: for instance, you're going to need to train your posterior chain.
• 5:34
  Speaker 1: That's a synchronized system where each of the muscle groups
• 5:37
  Speaker 1: play a specific role to ensure optimal running efficiency in
• 5:41
  Speaker 1: Layman's terms, your loots, your ham strings, both of those
• 5:44
  Speaker 1: things power the stride, and then your calves they provide propulsion,
• 5:48
  Speaker 1: and the spinal erectors they maintain posture and balance.
• 5:51
  Speaker 2: It's a whole system there, and by.
• 5:53
  Speaker 1: Strengthening those muscles you can become a faster and more
• 5:56
  Speaker 1: efficient runner. When it comes to the pull up, there
• 5:59
  Speaker 1: are different muscle groups that are involved in the upper
• 6:01
  Speaker 1: body to get that maneuver, specifically lats, rhomboids, traps, shoulders,
• 6:07
  Speaker 1: and posterior deltoids. Those are all upper body and a
• 6:12
  Speaker 1: little bit of core muscles. And so, knowing that I
• 6:17
  Speaker 1: was doing workouts and exercises that involved strengthening those muscles
• 6:24
  Speaker 1: and that overall muscle group, when I went to go
• 6:28
  Speaker 1: try my first pull up in god about eight years unassisted.
• 6:33
  Speaker 1: I had the confidence to give it a try because
• 6:35
  Speaker 1: I knew I had been putting the work in on
• 6:38
  Speaker 1: those specific muscles. And also if you're not sure where
• 6:42
  Speaker 1: to begin with this, I would say it's always a
• 6:45
  Speaker 1: good thing to do pull ups assisted right so you
• 6:49
  Speaker 1: can start to feel these different muscle groups turn on.
• 6:53
  Speaker 1: In terms of movements, I will say that really helpful
• 6:56
  Speaker 1: exercises if you want to master a pull up include
• 6:59
  Speaker 1: things like negative pull ups, eccentric pull ups, bent over
• 7:03
  Speaker 1: dumbbell rows, band assisted pull ups, biceps curls, god inverted
• 7:08
  Speaker 1: rose so using something like a TRX or a barbell
• 7:12
  Speaker 1: that is on a rack. Also hollow holds good for
• 7:15
  Speaker 1: the core. And lastly, lap pull downs. That's a lot
• 7:19
  Speaker 1: of options there for you. Now, last thing I'll say
• 7:22
  Speaker 1: here is when working any muscle group, you want to
• 7:24
  Speaker 1: give that muscle group at least about forty eight hours
• 7:26
  Speaker 1: for recovery. What happens when you do put your muscles
• 7:30
  Speaker 1: under tension is that small tears happen.
• 7:33
  Speaker 2: This is completely natural, it's nothing to worry about.
• 7:35
  Speaker 1: But those tears need time to repair, and that process
• 7:39
  Speaker 1: of them repairing is how you get stronger. So don't
• 7:42
  Speaker 1: go into the gym every single day and do a
• 7:45
  Speaker 1: slew of the exercises that I just said. Instead, make
• 7:48
  Speaker 1: sure to give it time so that your muscles can recover,
• 7:51
  Speaker 1: you can get stronger and work toward that ultimate.
• 7:54
  Speaker 2: Goal of nailing a pull up. I hope that was helpful.
• 7:59
  Speaker 1: Again, I feel like when I talk about this stuff,
• 8:00
  Speaker 1: it's important to make sure that I reiterate I am
• 8:04
  Speaker 1: a certified trainer, and although I am not actively training
• 8:08
  Speaker 1: anyone right now, my goal through getting that certification was
• 8:11
  Speaker 1: to make sure that I provide good, safe information to
• 8:17
  Speaker 1: anyone that's listening here, and also when I talk to experts,
• 8:20
  Speaker 1: I make sure that they are offering you good safe
• 8:23
  Speaker 1: information as well. Make sure you're following along over on
• 8:27
  Speaker 1: social It's at Hurdle podcast. I am over at Emily
• 8:29
  Speaker 1: a Body and I want your listener questions, so send
• 8:33
  Speaker 1: them in the email for that again is hello at
• 8:35
  Speaker 1: hurdle dot us.
• 8:37
  Speaker 2: Another hurdle conquered. Catch you guys next time