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#HURDLEMOMENT: How To Beat Anxiety & Nerves Before Your Next Run (Or Really, Any Time) · Hurdle with Emily Abbate

• 0:00
  Speaker 1: The nerves that you're feeling, that anxious feeling, that iffness
• 0:04
  Speaker 1: in your stomach.
• 0:05
  Speaker 2: It's a reminder that you care.
• 0:07
  Speaker 1: It's a reminder that you are alive, and it is
• 0:09
  Speaker 1: a reminder that you get to show up each and
• 0:12
  Speaker 1: every day and go after whatever the hell it is
• 0:15
  Speaker 1: that sets your soul on fire. Hey, everybody, Emily a
• 0:33
  Speaker 1: body here. You are listening to another installment of Hurdle
• 0:38
  Speaker 1: Moment from Hurdle, a wellness focused podcast where I sit
• 0:41
  Speaker 1: down with everyone from your favorite athletes to top experts
• 0:45
  Speaker 1: and industry CEOs to talk about their highest highs, toughest moments,
• 0:49
  Speaker 1: and everything in between.
• 0:51
  Speaker 2: We all go through hurdles in life.
• 0:53
  Speaker 1: And my goal through these discussions is to empower you
• 0:56
  Speaker 1: to better navigate yours and move with intention so that
• 1:00
  Speaker 1: you can stride towards your own big potential and of course,
• 1:04
  Speaker 1: have some fun along the way. Today, I'm doing something
• 1:09
  Speaker 1: a little bit unconventional for her whole moment, and I
• 1:12
  Speaker 1: am turning a listener question into a full length episode
• 1:18
  Speaker 1: of sorts. No, it's not of sorts. It's a full
• 1:20
  Speaker 1: length episode without further ado. Let me play you Christine's
• 1:26
  Speaker 1: listener question.
• 1:27
  Speaker 3: Hi, my name is Christine. I currently live in Chicago
• 1:31
  Speaker 3: and I'm training for my first marathon. In the past
• 1:34
  Speaker 3: few long runs have been pretty hard mentally, I just
• 1:38
  Speaker 3: before I even start, I get nervous about the distance
• 1:40
  Speaker 3: in the beginning of each run is it ends up
• 1:41
  Speaker 3: being really hard. So I wonder if you have any
• 1:44
  Speaker 3: advice for starting runs, especially long runs, with positive vibes
• 1:49
  Speaker 3: and positive energy to try to push you and propel
• 1:52
  Speaker 3: you through your run.
• 1:53
  Speaker 1: Thank you, all right, I'm just going to put this
• 1:55
  Speaker 1: out there, whether or not you like running. The answer
• 1:59
  Speaker 1: to this question, well, answers to this question are one
• 2:05
  Speaker 1: hundred percent relevant to you because what Christine is asking
• 2:09
  Speaker 1: is how can I kind of keep my act together?
• 2:13
  Speaker 2: Notice how I didn't cuss there.
• 2:15
  Speaker 1: How can I keep calm and literally carry on and
• 2:20
  Speaker 1: continue to level up to do hard things. And whether
• 2:24
  Speaker 1: you're a new hurdler or a veteran hurdler, I appreciate
• 2:28
  Speaker 1: you just the same.
• 2:29
  Speaker 2: But you know that this is a lot of what
• 2:32
  Speaker 2: we talk about on the show.
• 2:34
  Speaker 1: And so when I heard this question come in, I
• 2:37
  Speaker 1: knew that I wanted to give you my two cents
• 2:41
  Speaker 1: on how to show up and do something that scares
• 2:45
  Speaker 1: you even when that fear at times can feel crippling.
• 2:49
  Speaker 2: I've got you.
• 2:51
  Speaker 1: I also want to point out that I would love
• 2:54
  Speaker 1: to do this more often. I would love to really
• 2:56
  Speaker 1: flesh out on listener questions more regularly on the show.
• 3:00
  Speaker 2: So in order to do.
• 3:02
  Speaker 1: That, I need you to participate, which means I need
• 3:05
  Speaker 1: your listener questions. It's super super easy to submit one.
• 3:09
  Speaker 1: You can do it just on your phone and then
• 3:12
  Speaker 1: you too can have the privilege of hearing your voice
• 3:15
  Speaker 1: featured on the show. To submit one, ask me a question,
• 3:20
  Speaker 1: head on over to the show notes and click leave
• 3:23
  Speaker 1: me a voice message. Make sure you're following along with
• 3:26
  Speaker 1: Hurdle over on the socials. It's at Hurdle Podcast, Instagram, Twitter, Facebook,
• 3:31
  Speaker 1: and also I'm over at Emily a Body.
• 3:34
  Speaker 2: And with that, let's get to it. Let's get to hurdling.
• 3:50
  Speaker 1: How do I find positive energy when I feel overwhelmed
• 3:57
  Speaker 1: or anticipate feeling overwhelmed? If there was only like one
• 4:03
  Speaker 1: magical thing that we can do every single time to
• 4:08
  Speaker 1: navigate that right. The craziest part is is that they're
• 4:12
  Speaker 1: kind of is. I have had a few different experts
• 4:16
  Speaker 1: on the show before to talk about how to navigate
• 4:23
  Speaker 1: heavy situations, these situations that give us butterflies and set
• 4:28
  Speaker 1: our nerves on fire, right and time and time again,
• 4:33
  Speaker 1: what they come to the table with is often the
• 4:37
  Speaker 1: piece of advice that it starts with your breath.
• 4:40
  Speaker 2: Now, I am not going to make this.
• 4:45
  Speaker 1: A twenty minute advertisement for Open, but I started using
• 4:49
  Speaker 1: a breathwork meditation app called Open I would say, like
• 4:53
  Speaker 1: four or five months ago.
• 4:55
  Speaker 2: Now I've lost track of time.
• 4:56
  Speaker 1: But integrating breathwork into my routine has taught me how
• 5:02
  Speaker 1: to use that to my advantage in all different aspects
• 5:09
  Speaker 1: of my life, during all different times of my day.
• 5:12
  Speaker 1: I know, first and foremost, when I am approaching a
• 5:16
  Speaker 1: situation that is going to make me feel some kind
• 5:19
  Speaker 1: of way, that I have the opportunity to take a
• 5:23
  Speaker 1: deep breath.
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  Speaker 2: And that that is completely.
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  Speaker 1: In one hundred percent within my control. I always come
• 5:29
  Speaker 1: back to that, right, I always come back to this idea,
• 5:32
  Speaker 1: what is the best that I can do with what
• 5:34
  Speaker 1: I have? And I am very fortunate, as are you,
• 5:38
  Speaker 1: that we have our breath at our disposal. And so
• 5:42
  Speaker 1: maybe it's not, you know, a five or ten minute
• 5:45
  Speaker 1: or twenty minute breathwork practice, but perhaps it's just a
• 5:48
  Speaker 1: few that help you come back into your body and
• 5:53
  Speaker 1: regain control over your nervous system. So typically speaking, the
• 6:00
  Speaker 1: first thing I do whenever I'm going to take on
• 6:03
  Speaker 1: some sort of daunting task is take a few of
• 6:06
  Speaker 1: those deep breaths. I'm a big fan of the box breath,
• 6:09
  Speaker 1: which is in through the nose for four seconds, hold
• 6:14
  Speaker 1: for four seconds, exhale for four seconds, hold for four seconds.
• 6:19
  Speaker 1: So in for four, hold for four, out for four,
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  Speaker 1: hold for four and just doing that, say ten rounds
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  Speaker 1: of box breath really helps me focus and come back
• 6:33
  Speaker 1: into my body. So tip number one for you is
• 6:37
  Speaker 1: breathe tip number two. And this might sound a little
• 6:41
  Speaker 1: woo woo, but if you follow me on Instagram, I
• 6:46
  Speaker 1: reiterate to myself that I am capable of doing the
• 6:49
  Speaker 1: thing that makes me anxious. I am the last person
• 6:52
  Speaker 1: that's going to sit here and tell you that you
• 6:55
  Speaker 1: need to kind of fluff your ego and say things
• 6:59
  Speaker 1: that may not be true to hype yourself up. You
• 7:02
  Speaker 1: don't need to lie to yourself and say that you
• 7:04
  Speaker 1: are the fastest human on the face of the planet,
• 7:07
  Speaker 1: like no offense.
• 7:09
  Speaker 2: You're probably you're probably not.
• 7:13
  Speaker 1: With that said, you can tell yourself things that are
• 7:17
  Speaker 1: true that are fact that help you again come back
• 7:21
  Speaker 1: into your body. My go tos, I am strong, I
• 7:25
  Speaker 1: am capable. I've got this. I am strong, i am capable.
• 7:32
  Speaker 2: I've got this.
• 7:33
  Speaker 1: Right, those three simple sentences, three word sentences, they make
• 7:43
  Speaker 1: all of the difference for me. And it's the routine
• 7:46
  Speaker 1: of it, right, It's the routine of affirming that I
• 7:50
  Speaker 1: can do the task that is in front of me,
• 7:53
  Speaker 1: even when my nerves may be getting the best of me.
• 7:57
  Speaker 2: A little bit.
• 7:58
  Speaker 1: Fact is, there's only one way to find out, and
• 8:02
  Speaker 1: you find out by beginning.
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  Speaker 2: So here tip number two.
• 8:08
  Speaker 1: Come up with some sort of an affirmation practice that,
• 8:13
  Speaker 1: just like the breath work, brings you back into your
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  Speaker 1: body and tells you what you know to be true.
• 8:19
  Speaker 1: That is the sticky part, right about our feelings and
• 8:22
  Speaker 1: our thoughts. Our thoughts are not our feelings. I'll say
• 8:26
  Speaker 1: that again. Our thoughts are not our feelings. So if
• 8:32
  Speaker 1: someone makes you, you get to choose.
• 8:36
  Speaker 2: How you feel. No one can.
• 8:39
  Speaker 1: Make you feel inferior or incapable without your consent. And
• 8:46
  Speaker 1: it starts with that inner dialogue because hey, I've.
• 8:51
  Speaker 2: Been there too. I'm there almost every single day.
• 8:53
  Speaker 1: We can be our own biggest critics, But what do
• 8:57
  Speaker 1: you say to yourself when you are by yourself?
• 9:00
  Speaker 2: How do you speak to yourself?
• 9:02
  Speaker 1: And is that dialogue a dialogue that you would be
• 9:05
  Speaker 1: proud of if it was on blast for the whole
• 9:08
  Speaker 1: neighborhood to hear, even if you are getting.
• 9:11
  Speaker 2: Out at the five am six.
• 9:15
  Speaker 1: Am early morning hours. Like I tend to those affirmations.
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  Speaker 1: They're small, but they can be a game changer and
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  Speaker 1: maybe just the key you need to level up and
• 9:29
  Speaker 1: fight back against those nerves. My tip number three it's organized, organized, organized, organized,
• 9:37
  Speaker 1: four times for a little extra emphasis here. Everything that
• 9:42
  Speaker 1: you can do to take the decision work out of
• 9:46
  Speaker 1: the event that's about to make you anxious is in
• 9:49
  Speaker 1: your best interest. So, whether this is some sort of
• 9:53
  Speaker 1: a run or perhaps it's a big presentation, next week,
• 9:57
  Speaker 1: I'm going to be on a stage in front of
• 10:00
  Speaker 1: of god, I don't even know how many people, maybe
• 10:02
  Speaker 1: one thousand, maybe two thousand, sitting next to Ashley Graham
• 10:06
  Speaker 1: and moderating a keynote discussion. And I certainly have a
• 10:11
  Speaker 1: whole lot of nerves about this.
• 10:13
  Speaker 2: I am amped, I'm excited.
• 10:15
  Speaker 1: I am like in awe of her fabulousness.
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  Speaker 2: With that said, this week.
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  Speaker 1: Right now, I am doing absolutely everything I can so
• 10:25
  Speaker 1: that I can reduce my anxiety and be truly present
• 10:28
  Speaker 1: in the moment. That means things like reading her book,
• 10:33
  Speaker 1: listening to other podcasts that Ashley has been on, studying up,
• 10:37
  Speaker 1: preparing at knowing exactly what I'm going to wear, going
• 10:40
  Speaker 1: over the timeline when I have to be there, making sure.
• 10:44
  Speaker 2: That I know the names of my points of contact.
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  Speaker 1: I am doing absolutely everything that is within my power
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  Speaker 1: to reduce my anxiety so I can show up and
• 10:54
  Speaker 1: do what I do best, and that hopefully is interview
• 10:59
  Speaker 1: and have a good discussion. So let's bring this back around.
• 11:03
  Speaker 1: Let's bring this back to running. Organized organized, organized, organize,
• 11:07
  Speaker 1: I believe that's for organizes. Clothes, gear start there, right,
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  Speaker 1: So know what you're going to wear before you head
• 11:14
  Speaker 1: out for your run. Try to wear stuff that you've
• 11:17
  Speaker 1: worn before and you know that you like. If you're
• 11:21
  Speaker 1: going to be out there for a while, you want
• 11:22
  Speaker 1: to make sure that you are comfortable. Make sure on
• 11:26
  Speaker 1: the gear front that this also extends to your fueling
• 11:30
  Speaker 1: and what you're going to be putting in your body
• 11:33
  Speaker 1: during that amount of time. Make sure you're taking in
• 11:36
  Speaker 1: nutrition so that you can stay out there and give
• 11:38
  Speaker 1: your muscles what they need. And also on the fueling note,
• 11:43
  Speaker 1: have some sort of a strategy, know that you should
• 11:47
  Speaker 1: be in taking some sort of electrolyte or gel goo bar,
• 11:53
  Speaker 1: whatever your go to fuel is. Every forty to fifty
• 11:57
  Speaker 1: minutes is the golden rule. You're going to be out
• 12:00
  Speaker 1: there for more than give or take seventy five minutes.
• 12:04
  Speaker 1: There's a lot of different recommendations out there when it
• 12:07
  Speaker 1: comes to exact timeline, but you are going to know
• 12:10
  Speaker 1: your body best. Make sure that you try things out
• 12:15
  Speaker 1: as your training progresses so that you can home in
• 12:19
  Speaker 1: on your goldilocks fueling strategy. Now other things in the
• 12:23
  Speaker 1: organized organized organized organized category. Know where you're getting your
• 12:27
  Speaker 1: liquids from as well. Maybe you're running a route where
• 12:30
  Speaker 1: there are ample water fountains, that's great, But if you're not,
• 12:33
  Speaker 1: are you going to be running with some sort of
• 12:36
  Speaker 1: a hydration vest or a bottle that you're carrying.
• 12:38
  Speaker 2: Along with you that will help you push on.
• 12:42
  Speaker 1: It doesn't matter if you're in the thick of summer
• 12:44
  Speaker 1: or running goodness in December. You need hydration either way,
• 12:49
  Speaker 1: so make it a priority and know exactly where that
• 12:53
  Speaker 1: is going to be coming from. And the last thing
• 12:56
  Speaker 1: in this organized organized organized organized, organized organized organized organize
• 13:00
  Speaker 1: four organizes category is nowhere you're.
• 13:04
  Speaker 2: Going to go.
• 13:05
  Speaker 1: The worst thing that you can do is head out
• 13:10
  Speaker 1: and not have a strategy. Not only because of safety,
• 13:14
  Speaker 1: it is so so important that you have some understanding
• 13:18
  Speaker 1: of your surroundings, but it is also important because this
• 13:22
  Speaker 1: will help you plan out and be able to visualize
• 13:26
  Speaker 1: what's on deck. Having some sort of intel like hey,
• 13:31
  Speaker 1: I know that there's going to be a series of
• 13:32
  Speaker 1: hills starting at mile four, or knowing that if I
• 13:36
  Speaker 1: turn around at this exact point and run an out
• 13:39
  Speaker 1: and back that I'll be back home at just the
• 13:42
  Speaker 1: right distance. These are all things that are going to
• 13:44
  Speaker 1: be helpful for you in the long run and again
• 13:48
  Speaker 1: alleviate some of that anxiety that again is the name
• 13:53
  Speaker 1: of the game. Whether you're running, whether you're presenting, whether
• 13:57
  Speaker 1: you're going into a meeting, whether you're watching, you can
• 14:00
  Speaker 1: do a hard conversation, whatever anxiety inducing event is ahead
• 14:04
  Speaker 1: of you. You can keep your calm by implementing the organize, organize, organize,
• 14:11
  Speaker 1: organize strategy. Taking a break from today's episode to talk
• 14:21
  Speaker 1: to you about my sponsors. First up, my friends at
• 14:24
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• 14:29
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• 14:32
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• 14:37
  Speaker 1: gearing up for something that may make you feel some
• 14:40
  Speaker 1: kind of way. Open offers unlimited live and on demand breathwork, meditation, yoga.
• 14:47
  Speaker 2: Polities, and more.
• 14:49
  Speaker 1: Plus you can connect directly with teachers during in class
• 14:53
  Speaker 1: live streams, which is a lot different than other breathwork
• 14:58
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• 15:03
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• 15:06
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• 15:08
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• 15:09
  Speaker 1: Like I said, whether you want something that's one minute
• 15:12
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• 15:14
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• 15:15
  Speaker 1: Let us take a class together. Yeah, let's do it.
• 15:19
  Speaker 1: Open is giving Hurdle listeners thirty days free when you
• 15:22
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• 15:29
  Speaker 2: You can join me on open by going to with Open.
• 15:32
  Speaker 1: Dot com slash Hurdle. Let me know what you think
• 15:36
  Speaker 1: and I'll see you in class. Also got to give
• 15:39
  Speaker 1: some love to my friends at inside Tracker. I recently
• 15:44
  Speaker 1: got my results back from what I believe is now
• 15:47
  Speaker 1: my third ultimate panel and I am feeling really empowered
• 15:53
  Speaker 1: knowing more about what is happening inside my body. So,
• 15:57
  Speaker 1: for those of you that aren't in the loop just yet,
• 16:00
  Speaker 1: think of inside Tracker as your personalized health dashboard. They
• 16:04
  Speaker 1: analyze your biological data and then provide you a clear
• 16:08
  Speaker 1: picture of what's going on inside of your body with
• 16:11
  Speaker 1: science backed recommendations so that you can take control of
• 16:14
  Speaker 1: your own health. Now, how do they do this, Emily, Well,
• 16:18
  Speaker 1: I'm glad that you ask.
• 16:20
  Speaker 2: It's super simple.
• 16:21
  Speaker 1: I do a mobile blood draw where a phlebotomist comes
• 16:25
  Speaker 1: to my apartment, sounds so fancy and draws my blood
• 16:29
  Speaker 1: and then that sample is sent to the inside Tracker
• 16:33
  Speaker 1: labs where it goes through a deep analysis and I
• 16:36
  Speaker 1: am provided.
• 16:37
  Speaker 2: With all of this helpful feedback.
• 16:41
  Speaker 1: With the ultimate test, you get up to forty three
• 16:44
  Speaker 1: different blood biomarkers including glucose, cholesterol, cortisol, and hemoglobin. And
• 16:50
  Speaker 1: it's really just a complete and holistic analysis of your health.
• 16:55
  Speaker 2: For me, this analysis has.
• 16:56
  Speaker 1: Helped me improve my athletic performance, large in part because
• 17:01
  Speaker 1: of the data driven recommendations that are offered to me
• 17:05
  Speaker 1: through precise adjustments to my diet, my exercise, and supplement
• 17:09
  Speaker 1: intake to help me get to where I want to be.
• 17:13
  Speaker 2: With that said, you know that I have a deal
• 17:14
  Speaker 2: to offer you.
• 17:16
  Speaker 1: You got to handle and over to inside Tracker and
• 17:19
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• 17:22
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• 17:26
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• 17:35
  Speaker 1: store today. And now that brings us to tip number four.
• 17:48
  Speaker 1: Find the small wins in it. Break it up into
• 17:52
  Speaker 1: little doables. Regardless of what you are tackling, what hurdle
• 17:57
  Speaker 1: you are trying to hop over here. It is so
• 18:02
  Speaker 1: helpful when you break up a task into smaller, more
• 18:07
  Speaker 1: doable parts period. I talked about this in an episode
• 18:11
  Speaker 1: of Five Minute Friday not all that long ago, but
• 18:13
  Speaker 1: this year for my marathon training, a big focus is
• 18:16
  Speaker 1: negative splits, which, for those of you that are unfamiliar,
• 18:20
  Speaker 1: are exactly what it sounds like. Basically, your goal is,
• 18:23
  Speaker 1: as the run goes on, you want to be running
• 18:26
  Speaker 1: each segment faster than the last, even if it is
• 18:30
  Speaker 1: just by a few seconds. And I've noticed that for
• 18:33
  Speaker 1: me in my training, by doing this, I have a
• 18:37
  Speaker 1: new goal. Every goodness, eight to nine and a half minutes, right,
• 18:42
  Speaker 1: every eight to nine and a half minutes, think to myself, Okay,
• 18:45
  Speaker 1: if I can just get through this next mile, if
• 18:47
  Speaker 1: I can just get through this next mile, if I
• 18:49
  Speaker 1: can just get through this next mile. And it feels
• 18:52
  Speaker 1: really rewarding each and every time I hear that little
• 18:56
  Speaker 1: beep on my watch that I have done something and
• 18:59
  Speaker 1: I've done it well. It gives me something to focus
• 19:02
  Speaker 1: on and celebrate that isn't simply just I got through
• 19:06
  Speaker 1: the entire shibbing, right, Because when you're looking at something
• 19:10
  Speaker 1: and it's going to take a reasonable amount of time,
• 19:13
  Speaker 1: you're going to need something else to hold on. A
• 19:16
  Speaker 1: carrot in front of you that makes you excited to
• 19:18
  Speaker 1: keep on keeping on. So Tip number four, find the
• 19:23
  Speaker 1: small wins in it and be proud of yourself for
• 19:27
  Speaker 1: each and every single one that you check off. Tip
• 19:31
  Speaker 1: number five. If you are capable, squad up surrounding yourself
• 19:38
  Speaker 1: with other people who are trying to attain the same
• 19:42
  Speaker 1: difficult thing that you are trying to attain. I will
• 19:45
  Speaker 1: promise you each and every single time it.
• 19:48
  Speaker 2: Makes it easier.
• 19:50
  Speaker 1: Trust me, I used to be the kind of person
• 19:52
  Speaker 1: that really loved to go at these alone, and because
• 19:54
  Speaker 1: of circumstance, I have been doing many of them my
• 19:58
  Speaker 1: long runs this year in preperriy with the London Marathon
• 20:01
  Speaker 1: alone as well. And there is just something else when
• 20:05
  Speaker 1: you've got other people that are deep in the trenches
• 20:07
  Speaker 1: with you to help push you to where you want
• 20:10
  Speaker 1: to be, even if it's just holding physical space for
• 20:14
  Speaker 1: each other. Right, you don't need to be the kind
• 20:15
  Speaker 1: of person that's chatting it up for the entire duration
• 20:19
  Speaker 1: of whatever amount of mileage you have in front of you,
• 20:22
  Speaker 1: but rather if you can just be with one another,
• 20:26
  Speaker 1: supporting each other, providing that space, just that can make
• 20:30
  Speaker 1: a major difference. Now, maybe you're listening to this and
• 20:34
  Speaker 1: you're like, I'm scared to run with other people. I
• 20:36
  Speaker 1: don't want to mess up. I'm afraid of what they're
• 20:38
  Speaker 1: going to think. Maybe I'm not going to be fast enough.
• 20:41
  Speaker 1: I have all of these nerves. How am I going
• 20:42
  Speaker 1: to be any fun to be around? Listen? I have
• 20:45
  Speaker 1: thought all of those things, and the reality is is
• 20:49
  Speaker 1: that whoever you're probably going to go out there with.
• 20:52
  Speaker 2: Has thought them too. So have some grace.
• 20:56
  Speaker 1: Trust me, you are stronger together, whether it's a good friend,
• 21:02
  Speaker 1: a family member, perhaps a local running crew.
• 21:07
  Speaker 2: Whatever your go.
• 21:08
  Speaker 1: To pace, maybe seek out someone who is aiming to
• 21:13
  Speaker 1: be in the same goldilocks spot. I love that word today,
• 21:17
  Speaker 1: and move forward from there knowing that again you have
• 21:22
  Speaker 1: the opportunity to do it together.
• 21:25
  Speaker 2: We're getting down to the home stretch here. Tip number six.
• 21:30
  Speaker 1: I want you to remember that when things feel as
• 21:33
  Speaker 1: though they are going off the rails, or if they
• 21:36
  Speaker 1: do in fact go off the rails, it is normal
• 21:41
  Speaker 1: and it happens to everyone. This always makes me think
• 21:44
  Speaker 1: of that beautiful takeaway from the conversation that Alexi pop
• 21:47
  Speaker 1: Us had with Rich Roll. Linked to that episode here
• 21:51
  Speaker 1: and the show notes, and I'll also make sure to
• 21:54
  Speaker 1: link to her episode of Hurdle as well. But she
• 21:57
  Speaker 1: has this takeaway from their conversation where she talks about
• 22:00
  Speaker 1: the rule of thirds that her Olympic coach told her,
• 22:03
  Speaker 1: and it's basically the premise is that a third of
• 22:08
  Speaker 1: whatever you are working toward, the training that goes into that,
• 22:11
  Speaker 1: a third of that's going to go really really well,
• 22:13
  Speaker 1: a third of it is going to be okay, and
• 22:16
  Speaker 1: a third of it is going to be downright awful.
• 22:19
  Speaker 1: So remembering that right, remembering that it is normal to
• 22:23
  Speaker 1: either feel okay or not good at all, and that
• 22:27
  Speaker 1: feeling that like amazing, easy, breezy sensation, it only comes
• 22:31
  Speaker 1: around every once and again, and that's okay.
• 22:34
  Speaker 2: That's why we go.
• 22:35
  Speaker 1: Through all of those tough and frustrating and like how
• 22:38
  Speaker 1: did I get here in this moment?
• 22:40
  Speaker 2: Am I dying? I'm unsure? How did I get here? Moments.
• 22:43
  Speaker 1: That's why we go through all of those difficulties to
• 22:47
  Speaker 1: enjoy and appreciate the good, because without the bad, we
• 22:52
  Speaker 1: don't get there. Without the bad, difficult, anxiety ridden moments,
• 22:56
  Speaker 1: then we are not capable to truly embrace and appreciate
• 23:01
  Speaker 1: all that is good in all of our hard work.
• 23:05
  Speaker 1: So again something to keep in mind, remember that things
• 23:08
  Speaker 1: will go off the rails at one point or another.
• 23:11
  Speaker 2: It's okay.
• 23:12
  Speaker 1: You have the opportunity then to either call it, embrace
• 23:16
  Speaker 1: the moment for what it is, and do what feels
• 23:20
  Speaker 1: right for you and know that right. Know that this
• 23:25
  Speaker 1: is your situation. It's not your friends, it's not your sisters,
• 23:29
  Speaker 1: it's not your college professors whoever. Do what feels right
• 23:35
  Speaker 1: for you and focus on how you feel. And now
• 23:39
  Speaker 1: the last thing to bring into the mix here Tip
• 23:43
  Speaker 1: number seven.
• 23:45
  Speaker 2: You get to do this right.
• 23:46
  Speaker 1: There are so many people, whether we're talking about a
• 23:51
  Speaker 1: run or we're not talking about a run, that would
• 23:54
  Speaker 1: probably kill to be in your shoes to have an opportunity,
• 23:59
  Speaker 1: the opportunity that you have right in this very moment.
• 24:04
  Speaker 1: And I always think about this sentiment that you only
• 24:07
  Speaker 1: get to do something once, whether it is your first
• 24:11
  Speaker 1: time or your zillientth time lacing up your sneakers and
• 24:15
  Speaker 1: getting out there, it's still the first time that you
• 24:17
  Speaker 1: did it in.
• 24:18
  Speaker 2: This moment, on this day.
• 24:20
  Speaker 1: And even the most veteran individuals at their sports or
• 24:26
  Speaker 1: their career or their practice, they have days where they
• 24:29
  Speaker 1: are nervous too. So come back to calm and know
• 24:35
  Speaker 1: you get to do this. You get to feel these nerves,
• 24:38
  Speaker 1: You get to feel that excitement about your own opportunity
• 24:43
  Speaker 1: and your own potential. I am literally sitting here with
• 24:46
  Speaker 1: my hands over my eyes. I feel like I am
• 24:49
  Speaker 1: a crazy person, but I get so worked up because
• 24:52
  Speaker 1: it is such a beautiful, beautiful thing. It is such
• 24:57
  Speaker 1: an empowering thing when you realize that you have the
• 25:00
  Speaker 1: opportunity to chase whatever it is that lights your soul
• 25:03
  Speaker 1: on fire, and for you maybe it's that marathon, right,
• 25:08
  Speaker 1: and for someone else it's something else, and that's okay,
• 25:13
  Speaker 1: but it's a really freaking amazing chance deep in hell.
• 25:19
  Speaker 2: Dvexhill. I hope this helps.
• 25:22
  Speaker 1: I hope that this is the advice that you needed,
• 25:25
  Speaker 1: the pep talk that you were looking for to start
• 25:28
  Speaker 1: something that makes you feel some kind of way, and
• 25:31
  Speaker 1: know that those nerves that you're feeling, they are normal.
• 25:34
  Speaker 1: In fact, it would be weird if they weren't there
• 25:36
  Speaker 1: at all, So chin up and keep hurdling.
• 25:40
  Speaker 2: I want to know what you're working toward.
• 25:42
  Speaker 1: Hit me up over on social over at Hurdle Podcast
• 25:44
  Speaker 1: or at Emily a Body, And of course I always
• 25:47
  Speaker 1: love to celebrate you and your accomplishments in the weekly
• 25:50
  Speaker 1: Hurdle newsletter in the Hurdler Spotlight to be featured. The
• 25:55
  Speaker 1: link to submit yourself and You're Shining photo for all
• 25:59
  Speaker 1: hurdlers to is in the show notes. Thanks for the question, Christine.
• 26:04
  Speaker 1: Another hurdle conquered. Catch you guys next time.