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5-MINUTE FRIDAY: A Busy Season Doesn't Mean Ditching Self-Care · Hurdle with Emily Abbate

• 0:19
  Speaker 1: Hey, everyone, Emily Baddie here you are listening to five
• 0:23
  Speaker 1: Minute Friday from Hurdle. Hello when you're listening to this,
• 0:26
  Speaker 1: I'm actually going to be in Paris with my mom
• 0:28
  Speaker 1: and I could not be more excited. It was kind
• 0:31
  Speaker 1: of an impulsive decision on our part. We spend Thanksgiving
• 0:36
  Speaker 1: together every year, and part of me was thinking, Okay,
• 0:38
  Speaker 1: why don't we actually just take this international? But when
• 0:41
  Speaker 1: I looked at the pricing for next week, it was
• 0:44
  Speaker 1: really exorbitant. So I checked my schedules, she checked her schedule,
• 0:49
  Speaker 1: and I said, let's go the week before, and that's
• 0:51
  Speaker 1: what we're doing.
• 0:52
  Speaker 2: And we've never really taken a trip like this before.
• 0:56
  Speaker 2: So yeah, I'm really excited.
• 0:59
  Speaker 1: I feel though I'm not getting any younger, she's not
• 1:02
  Speaker 1: getting any younger. And over the last few years, it's
• 1:05
  Speaker 1: really become a place that means a lot to me,
• 1:09
  Speaker 1: and so I'm really looking forward to seeing it.
• 1:11
  Speaker 2: Through her eyes.
• 1:14
  Speaker 1: This is very in alignment with my let's do everything
• 1:19
  Speaker 1: all at once mentality. I was telling a friend the
• 1:23
  Speaker 1: other day that I am someone who either has everything
• 1:26
  Speaker 1: going on or nothing going on. And if you've been
• 1:29
  Speaker 1: listening to the show recently, you know that there's a
• 1:31
  Speaker 1: lot going on, so why not just tack an international
• 1:35
  Speaker 1: trip into the mix. My friends always joke with me
• 1:39
  Speaker 1: that I take on too much, and I would not
• 1:43
  Speaker 1: disagree with them, but I do think that I'm the
• 1:46
  Speaker 1: kind of person who thrives when there's a lot happening,
• 1:49
  Speaker 1: And the question I get is how do you make
• 1:53
  Speaker 1: that happen?
• 1:54
  Speaker 2: For me?
• 1:55
  Speaker 1: It's all about organization and prioritization, and specifically, what I
• 1:59
  Speaker 1: mean by that is booking moments in for myself that
• 2:04
  Speaker 1: enable and empower me to reclaim my time and feel
• 2:08
  Speaker 1: good amidst the chaos.
• 2:10
  Speaker 2: So what does that look like in practice? It means
• 2:12
  Speaker 2: planning ahead.
• 2:14
  Speaker 1: I firmly believe that where there is a why, there
• 2:17
  Speaker 1: is a way, and my why for planning ahead is
• 2:20
  Speaker 1: so that I can enjoy the present moment as it happens. So,
• 2:26
  Speaker 1: for instance, what does planning ahead look like this week?
• 2:29
  Speaker 1: It means, Okay, I actually chose a hotel that was
• 2:32
  Speaker 1: in close proximity to a gym that I'll have access
• 2:35
  Speaker 1: to in Paris that I've been to before. I know
• 2:38
  Speaker 1: that by planning ahead and having that access, I'll be
• 2:41
  Speaker 1: able to move my body first thing in the morning,
• 2:44
  Speaker 1: which makes me feel like a better person, which enables
• 2:47
  Speaker 1: me to show up better in my day gallivanting around
• 2:51
  Speaker 1: with my mom. When I look at a busy week,
• 2:54
  Speaker 1: I ask myself, where are the pockets of time that
• 2:57
  Speaker 1: I can reclaim for myself? And sometimes that's not necessarily
• 3:00
  Speaker 1: doing things solo. When I feel frazzled and there's one
• 3:04
  Speaker 1: thousand things going on, I make it a priority to
• 3:08
  Speaker 1: surround myself with people that are energy dealers that fill
• 3:12
  Speaker 1: up my cup when I am making a conscious effort
• 3:15
  Speaker 1: to pour into others. So planning a dinner with a
• 3:19
  Speaker 1: close friend at the end of a packed day. A
• 3:22
  Speaker 1: couple of weeks back, during New York City Marathon week,
• 3:25
  Speaker 1: I texted back and forth with a girlfriend every morning
• 3:29
  Speaker 1: and we told each other one good thing that happened
• 3:31
  Speaker 1: in the last twenty four hours. I don't need to
• 3:33
  Speaker 1: remind you of the science behind having a regular gratitude
• 3:36
  Speaker 1: practice and how that can really pay off tenfold, But
• 3:40
  Speaker 1: looping that in with connection with someone that I really
• 3:44
  Speaker 1: care about that gave to both of us simultaneously. It
• 3:48
  Speaker 1: allowed us to feel good to kick start the day.
• 3:53
  Speaker 2: It doesn't need to.
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  Speaker 1: Be a really overwhelming thing to consciously make choices that
• 3:59
  Speaker 1: fill up your cop when life is hectic. But you
• 4:03
  Speaker 1: have to make the choice. You have to choose yourself,
• 4:07
  Speaker 1: and that again means being proactive. So what am I
• 4:13
  Speaker 1: rambling about here, I'm rambling about putting yourself first. I'm
• 4:16
  Speaker 1: rambling about the importance of choosing habits that make you
• 4:21
  Speaker 1: feel good as you are. There is no better investment
• 4:26
  Speaker 1: than investing in yourself. And I know, as someone that
• 4:30
  Speaker 1: is a people pleaser and loves to give that that
• 4:33
  Speaker 1: can be difficult.
• 4:35
  Speaker 2: It can be difficult to prioritize yourself.
• 4:37
  Speaker 1: However, that is the only way I know that I
• 4:40
  Speaker 1: can keep up when things get crazy is making the
• 4:43
  Speaker 1: choice to put myself first. So will I be working
• 4:49
  Speaker 1: a bit while I'm in Paris and trying to juggle
• 4:52
  Speaker 1: all of the balls and handle all the things and
• 4:54
  Speaker 1: schedule meetings for the following week, and then also make
• 4:56
  Speaker 1: sure we're getting to our Eiffel Tower tour.
• 4:58
  Speaker 2: Wow?
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  Speaker 1: Say that five times fast on time, of course, because
• 5:01
  Speaker 1: that's what I do, and I am able to do
• 5:04
  Speaker 1: that because I take care of me. There are a
• 5:06
  Speaker 1: lot of pieces to this puzzle on how we live
• 5:09
  Speaker 1: a healthier, happier, more motivated life. And it's not just
• 5:13
  Speaker 1: the physical, it's not just the mental, it's not just
• 5:15
  Speaker 1: the spiritual, it's how it all works together. And so
• 5:20
  Speaker 1: my listener question for you this week is how can
• 5:23
  Speaker 1: you take care of you? What can you do for
• 5:26
  Speaker 1: yourself when life feels hectic? And I know right now
• 5:29
  Speaker 1: for many of us, but the holidays coming up, it
• 5:31
  Speaker 1: is hectic. What can you do for yourself to give
• 5:35
  Speaker 1: back to yourself, to put your own oxygen mask on?
• 5:40
  Speaker 2: First? How can you take care of you? And let
• 5:43
  Speaker 2: me know?
• 5:43
  Speaker 1: Hit me with your tags, your comments, share this episode
• 5:47
  Speaker 1: perhaps in your Instagram story, and let me know what
• 5:51
  Speaker 1: you're doing.
• 5:51
  Speaker 2: How are you taking care of you?
• 5:53
  Speaker 1: And now a listener question, Hey, Emily, I always love
• 5:58
  Speaker 1: tuning into your show on Mike Commute and I'm really
• 6:00
  Speaker 1: appreciative of everything that you do for your community. I
• 6:04
  Speaker 1: need to chime in here about the protein craze. All
• 6:07
  Speaker 1: of my friends are stressing me out, making me feel
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  Speaker 1: like I'm not eating enough protein, and I just need
• 6:12
  Speaker 1: to know how much is the right amount and is
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  Speaker 1: there such a thing as too much?
• 6:17
  Speaker 2: Again?
• 6:18
  Speaker 1: Love the show and thank you so much for everything
• 6:20
  Speaker 1: you do. Oh dear, Yes, this is the high protein
• 6:26
  Speaker 1: craizes everywhere. There is some good reason to it. I mean, listen,
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  Speaker 1: Protein's your bodies MVP, and I think that oftentime we
• 6:35
  Speaker 1: think that getting in a good amount of it is
• 6:38
  Speaker 1: just reserved for bodybuilders, But the fact is that it's
• 6:41
  Speaker 1: really essential. It is the building block for every cell.
• 6:46
  Speaker 1: The benefits that I want to focus on here when
• 6:48
  Speaker 1: we talk about the protein craze, however, are building muscle
• 6:51
  Speaker 1: and then staying full. So first of all, let's talk
• 6:54
  Speaker 1: about muscle and muscle mass. We need protein to repair
• 6:57
  Speaker 1: the muscle tissue we break down during every single workout out.
• 7:00
  Speaker 1: It's not a scary thing, but when you work a
• 7:03
  Speaker 1: muscle group, small tears occur, and those tears repair themselves
• 7:08
  Speaker 1: to help you get stronger. Now, as women, we start
• 7:12
  Speaker 1: losing muscle mass around age forty, and that's those are metabolism.
• 7:17
  Speaker 1: So adequate protein intake is our defense mechanism against that,
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  Speaker 1: and it helps that muscle repair itself after these hard efforts.
• 7:26
  Speaker 2: Now, when it.
• 7:27
  Speaker 1: Comes to staying fuller for longer, protein is instrumental in that.
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  Speaker 1: Protein When it does a little schooling for you, it
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  Speaker 1: slows down digestion and then it will minimize those energy
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  Speaker 1: dips that we all are frustrated with throughout our day,
• 7:43
  Speaker 1: which means that it's an incredible tool for appetite management.
• 7:46
  Speaker 1: You won't need to snack mindlessly if you fuel correctly. Now,
• 7:52
  Speaker 1: you were talking about how everyone's like there's no such
• 7:54
  Speaker 1: thing as too much protein.
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  Speaker 2: That's not exactly true.
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  Speaker 1: It be hard to eat so much protein in one
• 8:02
  Speaker 1: day that you're really being detrimental to your body. The
• 8:05
  Speaker 1: danger isn't in the protein itself. The danger is getting
• 8:07
  Speaker 1: too focused on let's call it like the single macro.
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  Speaker 1: So when people go high protein, they're eating bars and
• 8:14
  Speaker 1: doing protein powder and like leaning into things that are
• 8:17
  Speaker 1: highly processed, and when doing that, it can be commonplace
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  Speaker 1: to ditch important things. We're talking whole greens and vegetables
• 8:24
  Speaker 1: and the fiber that comes from those. So what I
• 8:28
  Speaker 1: want to echo is that the quality of your protein
• 8:30
  Speaker 1: matters more than the quantity. I'll say that again, the
• 8:33
  Speaker 1: quality of your protein matters more than the quantity. So
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  Speaker 1: you're choosing lean, whole food sources like fish and chicken
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  Speaker 1: and eggs and beans and lentils.
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  Speaker 2: I think those are most of them.
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  Speaker 1: And also if you are someone who has pre existing
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  Speaker 1: kidney issues, kidney issues can be something that really come
• 8:52
  Speaker 1: to the forefront. If you're loading up on protein, make
• 8:56
  Speaker 1: sure you talk to your doctor about your diet. It.
• 9:01
  Speaker 1: Before I stop spinning game on this, I do want
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  Speaker 1: to say also that the basic requirement is point eight
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  Speaker 1: grams of protein per kilogram of body weight, and that's
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  Speaker 1: the bare minimum for a sedentary person just to survive.
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  Speaker 1: I know many of you are super active, so if
• 9:18
  Speaker 1: you are running or lifting or actively trying to build
• 9:22
  Speaker 1: and maintain muscle, the goal is closer to like one
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  Speaker 1: point two to one point seven grams of protein per
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  Speaker 1: kilogram of body weight per day. Now, let me translate
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  Speaker 1: that for a one hundred and fifty pound woman, that's
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  Speaker 1: closer to between eighty two and one hundred and sixteen
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  Speaker 1: grams of protein a day. Now, I know your head
• 9:41
  Speaker 1: is spinning. There's a lot of numbers I'm spinning out here.
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  Speaker 1: The rule of thumb I keep for myself is I'm
• 9:49
  Speaker 1: aiming between twenty and thirty grams of protein per sitting
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  Speaker 1: for each meal, and then supplementing that in like a
• 9:56
  Speaker 1: mid morning snack and a mid afternoon snack.
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  Speaker 2: That's the way that I think about it.
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  Speaker 1: I don't like really really dial in on macros. But
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  Speaker 1: I do pay attention to how much I'm getting because
• 10:07
  Speaker 1: I like to feel strong in my body, and I've
• 10:09
  Speaker 1: noticed some really great adaptations when I fuel for my performance,
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  Speaker 1: especially now that I'm dialed in on weight training and
• 10:18
  Speaker 1: strength training. Who that felt like a sprint? I hope
• 10:22
  Speaker 1: this is helpful for contacts. I do have a Level
• 10:24
  Speaker 1: one Precision Nutrition certification, although I am nowhere near as
• 10:28
  Speaker 1: qualified as someone like a registered dietitian or a nutritionist.
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  Speaker 1: So please, if you want to talk on a one
• 10:35
  Speaker 1: on one basis with a qualified expert, they will be
• 10:38
  Speaker 1: the person that can really help you zero in on
• 10:43
  Speaker 1: the right macros the right amounts for you. Make sure
• 10:48
  Speaker 1: you're following along with Hurdle over on social It's at
• 10:50
  Speaker 1: Hurdle Podcast. I'm over at Emily Body and if you
• 10:53
  Speaker 1: yourself have a listener question, I am all ears. I
• 10:55
  Speaker 1: would love to answer it on the show. Head on
• 10:58
  Speaker 1: over to email me with it at Hello at Hurdle
• 11:02
  Speaker 1: dot us. Another Hurdle conquered. Catch you guys next time.