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5-MINUTE FRIDAY: You Get To Choose How You React To 'Bad' News · Hurdle with Emily Abbate

• 0:20
  Speaker 1: What's going on? Everyone?
• 0:21
  Speaker 2: Emily A Body here, you're listening to five Minute Friday
• 0:25
  Speaker 2: from Hurdle. I want to say and start with a
• 0:28
  Speaker 2: massive thank you to so many of you who have
• 0:31
  Speaker 2: chimed in, tagged the show over on social at Hurdle podcast,
• 0:35
  Speaker 2: tagged me over at Emily A Body, left reviews of
• 0:39
  Speaker 2: the show.
• 0:40
  Speaker 1: Wherever you get your podcasts, I see you.
• 0:42
  Speaker 2: The support is palpable and it really does make an impact.
• 0:48
  Speaker 1: So yeah, thanks, I appreciate you.
• 0:51
  Speaker 2: If you haven't left a review of the show yet
• 0:53
  Speaker 2: and you love what you're listening to, which I hope
• 0:55
  Speaker 2: you do, head on over into specifically Apple podcasts. That's
• 1:00
  Speaker 2: a great place to show your support for Hurdle. I
• 1:05
  Speaker 2: today want to talk about something that I haven't necessarily
• 1:08
  Speaker 2: been vocal about on the internets, and that is a
• 1:12
  Speaker 2: little bit of random tendonitis in my foot. So uh
• 1:18
  Speaker 2: sexy topic, I know, But about two to three weeks ago,
• 1:21
  Speaker 2: two Sundays ago, to be specific, I went on a
• 1:25
  Speaker 2: ten mile run in Connecticut and afterward was super limpy.
• 1:30
  Speaker 1: It didn't feel right.
• 1:31
  Speaker 2: Hurt would be a strong word, but having had injuries
• 1:35
  Speaker 2: before that put me out for way longer than I
• 1:39
  Speaker 2: wanted to be. I made the decision that on Monday
• 1:42
  Speaker 2: or Tuesday I would get in to see my go
• 1:44
  Speaker 2: to PT. We would evaluate and figure it out from there.
• 1:48
  Speaker 2: And so what happened at that session was we thought
• 1:52
  Speaker 2: that maybe I was dealing with a little bit of
• 1:56
  Speaker 2: a stress reaction in my foot. It didn't seem to
• 1:59
  Speaker 2: bother me when we were touching on different nerves or
• 2:02
  Speaker 2: tendons or whatever. And so that was really where we landed.
• 2:07
  Speaker 2: Since that PT session, and actually since that ten mile
• 2:11
  Speaker 2: run two and a half weeks ago.
• 2:13
  Speaker 1: I have not run.
• 2:15
  Speaker 2: And what's been really interesting about this break, let's call it.
• 2:20
  Speaker 1: Is that I haven't really missed it.
• 2:24
  Speaker 2: I recently got a new bike, a specialized rube expert.
• 2:28
  Speaker 1: I am obsessed with her. Her name is Paloma.
• 2:31
  Speaker 2: If you have any bike questions, I am happy to
• 2:34
  Speaker 2: answer them. Click on over to the show notes and
• 2:37
  Speaker 2: click leave me a voice message and it could even
• 2:39
  Speaker 2: be answered in next week's five Minute Friday.
• 2:43
  Speaker 1: But I digress.
• 2:45
  Speaker 2: The bike has been so fun in this moment, not
• 2:48
  Speaker 2: only to get acquainted with, but truly as a sanity saver,
• 2:51
  Speaker 2: because I think that one of the hardest parts about
• 2:55
  Speaker 2: having to lean away from something that otherwise really plays
• 2:59
  Speaker 2: a big role.
• 2:59
  Speaker 1: In your life.
• 3:00
  Speaker 2: Like for me with running, is that I appreciate the
• 3:04
  Speaker 2: time that I usually spend getting to do this thing.
• 3:08
  Speaker 2: And so when you suddenly have a big hole in
• 3:10
  Speaker 2: your schedule for something that otherwise would take a lot
• 3:12
  Speaker 2: of time, you were missing that. And for me, instead
• 3:17
  Speaker 2: of going out and running for an hour or hitting
• 3:19
  Speaker 2: four miles or whatever I would regularly do during the week,
• 3:23
  Speaker 2: I'm just hopping on the bike and exploring around Brooklyn,
• 3:26
  Speaker 2: which is absolutely lovely. Anyway, as I record this, I
• 3:30
  Speaker 2: am now back from the pediatrist where I went to
• 3:34
  Speaker 2: get imaging to check out what was really going on.
• 3:38
  Speaker 2: I am thankful there is no stress fractures, nothing to
• 3:41
  Speaker 2: worry about.
• 3:42
  Speaker 1: Structurally.
• 3:43
  Speaker 2: What it seems to be that I am dealing with,
• 3:47
  Speaker 2: and this is going to sound like kind of funny
• 3:50
  Speaker 2: jazzy I don't even know, is called cuboid tendonitis. So
• 3:54
  Speaker 2: the cuboid, it's like a cube shaped bone that's located
• 3:57
  Speaker 2: on the outside portion of the foot in front of
• 4:00
  Speaker 2: the heel, And what it does is it serves as
• 4:02
  Speaker 2: an attachment point for muscle and really functions as the
• 4:06
  Speaker 2: pully that helps point your foot downward, and so that
• 4:10
  Speaker 2: is where I'm experiencing a little bit of discomfort, and
• 4:15
  Speaker 2: the prognosis is another week, maybe a little bit longer
• 4:18
  Speaker 2: without running and working to really strengthen the foot, alleviate
• 4:22
  Speaker 2: the tension, and address some of the reasons why this
• 4:26
  Speaker 2: may have developed in the first place. I have two
• 4:28
  Speaker 2: takeaways to share, and they are truly the purpose of this,
• 4:31
  Speaker 2: not just to inform you what's going on specifically with
• 4:34
  Speaker 2: my foot. The first takeaway is that it only has
• 4:38
  Speaker 2: to suck if you make it suck. So all of
• 4:41
  Speaker 2: the feelings of frustration, anger, sadness that might surround an
• 4:45
  Speaker 2: injury or an event that isn't something that you are
• 4:50
  Speaker 2: amped on excited about, you're bummed about it. All those
• 4:53
  Speaker 2: feelings are entirely warranted, but you get to decide how
• 4:56
  Speaker 2: you react to them. So I'm looking at this right
• 4:59
  Speaker 2: now an opportunity. I knew when I got back on
• 5:02
  Speaker 2: the bike it was going to take me time to
• 5:04
  Speaker 2: feel like I wasn't an absolute neube. Again, getting back
• 5:07
  Speaker 2: on the bike is a different type of fitness than
• 5:10
  Speaker 2: even running, where candidly I was getting to a point
• 5:14
  Speaker 2: where I was running times and doing things better than
• 5:18
  Speaker 2: I have in years. Is this foot situation a potential
• 5:22
  Speaker 2: running setback, Sure, but I'm looking at it as an opportunity.
• 5:27
  Speaker 2: I feel great about what I've been able to do
• 5:30
  Speaker 2: despite not being able to move as I originally desired
• 5:34
  Speaker 2: or set out for myself. And it takes learning and
• 5:38
  Speaker 2: time and understanding what does and doesn't work for you
• 5:41
  Speaker 2: to get to this point. But again, it is a choice.
• 5:46
  Speaker 2: I choose to find the appreciation in what I can
• 5:50
  Speaker 2: do instead of dwell on the things that I cannot
• 5:53
  Speaker 2: and candidly what my podiatris told me. Shout out to
• 5:56
  Speaker 2: doctor Labkova at Step Up Foot Care put her info
• 6:00
  Speaker 2: in the show notes as well, But what she told
• 6:02
  Speaker 2: me is that actually a lot of people might experience
• 6:04
  Speaker 2: this and keep running through it, and that can cause
• 6:07
  Speaker 2: a lot of issues in the long haul. So I'm here,
• 6:11
  Speaker 2: I'm listening to my body. I'm doing the best I
• 6:13
  Speaker 2: can with what I have and enjoying the things again
• 6:16
  Speaker 2: that are within my wheelhouse at this very moment, choosing
• 6:20
  Speaker 2: the path that will help me in the long term,
• 6:23
  Speaker 2: choosing to treat my body with the respect that it deserves.
• 6:27
  Speaker 2: The other thing I do want to highlight is that
• 6:30
  Speaker 2: no one cares. I say this with a nod to
• 6:33
  Speaker 2: Laura Green, who was the first person I ever heard
• 6:36
  Speaker 2: say nobody cares. And the reality is is that I
• 6:40
  Speaker 2: had a little bit of concern or I was perhaps
• 6:43
  Speaker 2: cognizant of the fact that people may realize that I
• 6:46
  Speaker 2: haven't been running, I haven't been showing it on social media.
• 6:49
  Speaker 2: I haven't been logging miles on Strava. That is a fact.
• 6:53
  Speaker 2: What really matters isn't what somebody else thinks. It's how
• 6:56
  Speaker 2: you feel about yourself when you're by yourself. Really matters
• 7:01
  Speaker 2: is how you feel about yourself when you're by yourself.
• 7:05
  Speaker 2: So you owe it to yourself to speak to yourself kindly. Yes,
• 7:09
  Speaker 2: things are going to happen that aren't as you'd hoped.
• 7:12
  Speaker 2: Things are going to happen that are beyond your control.
• 7:15
  Speaker 2: But rather than get down on myself about these inconveniences,
• 7:21
  Speaker 2: I choose to speak to myself nicely, not worry about
• 7:24
  Speaker 2: the opinions or thoughts of anyone else, and move forward.
• 7:28
  Speaker 2: So that's a little Emily update. Now you're all in
• 7:31
  Speaker 2: the loop on what's really going on here. The podiatrist
• 7:35
  Speaker 2: and the PT think I'm going to be move in
• 7:37
  Speaker 2: and groove in within like a week and a half,
• 7:39
  Speaker 2: two weeks, slowly easing in back to some of the
• 7:44
  Speaker 2: things that I want to bring back into the mix
• 7:47
  Speaker 2: ie running and perfectly timed for me to be boots
• 7:51
  Speaker 2: on the ground in Paris.
• 7:54
  Speaker 1: So excited.
• 7:55
  Speaker 2: My listener prompt for you this week, what are you
• 8:00
  Speaker 2: worrying about right now that you could easily let go
• 8:04
  Speaker 2: of and be better for What is something right now
• 8:08
  Speaker 2: that is causing you worry that actually isn't all that
• 8:11
  Speaker 2: bad you can let go of and be better for it?
• 8:16
  Speaker 1: And now a listener question.
• 8:19
  Speaker 3: Casey and Charlotte. I am the mom to a five month,
• 8:23
  Speaker 3: happy and healthy baby girl. Joyfully I spend most of
• 8:28
  Speaker 3: my time taking care of her. My question for you
• 8:32
  Speaker 3: is when you have a lot going on in life
• 8:35
  Speaker 3: and are short on time, how do you strike a
• 8:39
  Speaker 3: balance or prioritize things that are going on, whether it's
• 8:44
  Speaker 3: projects at work, social and personal lives, exercise, rest. So
• 8:54
  Speaker 3: curious to hear your thoughts and advice and thanks as always.
• 8:58
  Speaker 2: Hey Casey, love to hear from you, and so happy
• 9:01
  Speaker 2: to hear about your beautiful baby girl. And this question
• 9:06
  Speaker 2: is certainly important whether or not you're a new parent
• 9:10
  Speaker 2: so when it comes to choosing how I prioritize different things,
• 9:15
  Speaker 2: I am the kind of person who really leans into feeling.
• 9:21
  Speaker 2: Of course, there are going to be some things that
• 9:24
  Speaker 2: I need to execute on during the day that feel
• 9:27
  Speaker 2: less exciting than others. But I find a sense of
• 9:30
  Speaker 2: accomplishment more often than not by checking things off of
• 9:34
  Speaker 2: my to do list. So in order to make sure
• 9:37
  Speaker 2: that I am incorporating different things throughout my day, it's
• 9:42
  Speaker 2: really important for me to have boundaries. So I know
• 9:45
  Speaker 2: that I have a few different buckets that I make
• 9:47
  Speaker 2: sure that I want to pour into. We have health
• 9:50
  Speaker 2: well being, personal self care, we have work, and we
• 9:54
  Speaker 2: have personal life, personal relationships and friendships. Those would be
• 9:58
  Speaker 2: the buckets I would say that I am the most
• 10:01
  Speaker 2: cognizant of making sure that I am refilling because each
• 10:04
  Speaker 2: of them, over time does have a figurative small hole
• 10:09
  Speaker 2: that will drain, and so it is up to us
• 10:12
  Speaker 2: to make sure that we are doing the best we
• 10:15
  Speaker 2: can to refill as it is springing a small leak.
• 10:20
  Speaker 2: So to best fill these buckets, what I do I
• 10:22
  Speaker 2: start with the personal self care bucket every single morning,
• 10:26
  Speaker 2: whether that is with some sort of a workout, simply
• 10:29
  Speaker 2: getting outside and walking around the block, journaling, taking time
• 10:33
  Speaker 2: to do breath work and mental health. That is the
• 10:35
  Speaker 2: time of the day that I have set aside to
• 10:38
  Speaker 2: really give back to me and my body. And by
• 10:41
  Speaker 2: doing that, then I can be efficient in continuing to
• 10:45
  Speaker 2: prioritize the things that are important to me and showing
• 10:48
  Speaker 2: up for the things that I care about as the
• 10:50
  Speaker 2: day goes on. When it comes to work again, I
• 10:53
  Speaker 2: have a chunk of time that I like to dedicate
• 10:55
  Speaker 2: to this, and then I like to plan ahead so
• 10:58
  Speaker 2: that I can make sure I'm filling up my cup
• 11:01
  Speaker 2: with social interactions as well. So some days maybe work
• 11:05
  Speaker 2: needs a little bit more water than the social interactions
• 11:09
  Speaker 2: and other days vice versa. But this goes back to
• 11:12
  Speaker 2: that thought on feeling. How do you want to feel
• 11:15
  Speaker 2: and what is going to help you feel your best?
• 11:18
  Speaker 2: Some nights, feeling my best is getting out of my apartment,
• 11:23
  Speaker 2: sitting down at a local hotel that I love to
• 11:26
  Speaker 2: go to to co work and working on something I
• 11:28
  Speaker 2: find fulfillment in that I find enjoyment in that other nights,
• 11:32
  Speaker 2: other days, what am I saying by four o'clock I
• 11:36
  Speaker 2: am ready to give my social battery a little bit
• 11:39
  Speaker 2: of a recharge. I am looking forward to executing on
• 11:43
  Speaker 2: a plan that I've set up with a friend, or
• 11:44
  Speaker 2: if I don't have one and I feel really like
• 11:47
  Speaker 2: an inkling for that connection, I'll start reaching out and
• 11:50
  Speaker 2: see what everybody's up to. I understand that the boundaries
• 11:54
  Speaker 2: that I set around my energy are mine to negotiate with,
• 11:59
  Speaker 2: and what I mean by with that is I might
• 12:02
  Speaker 2: have a personal rule that I don't speak to anyone
• 12:05
  Speaker 2: typically before I'm done with that personal health mental well
• 12:08
  Speaker 2: being component in the morning. Or I also know that
• 12:12
  Speaker 2: in order for me to feel my best, I'm getting
• 12:14
  Speaker 2: to bed earlier and that might not be everyone's cup
• 12:17
  Speaker 2: of tea, and that's okay, But I have an understanding
• 12:19
  Speaker 2: of how I want to feel and the things that
• 12:22
  Speaker 2: I need to do in order to accomplish that.
• 12:25
  Speaker 1: Every day will not look the.
• 12:26
  Speaker 2: Same, but there might be themes that you acknowledge that
• 12:30
  Speaker 2: you appreciate that you can intertwine between your day to
• 12:34
  Speaker 2: day that make you feel like your best self. When
• 12:38
  Speaker 2: it comes to setting boundaries, understand that your people are
• 12:42
  Speaker 2: going to respect them, and if there is someone in
• 12:45
  Speaker 2: your life that doesn't, then it's up to you. If
• 12:47
  Speaker 2: that's a relationship that you really care about and want
• 12:50
  Speaker 2: to continue to cultivate. To express to them why your
• 12:53
  Speaker 2: own boundaries and setting your schedule in such a way
• 12:56
  Speaker 2: are important to you. I think that answers your question,
• 13:00
  Speaker 2: and at least I hope so. Prioritization is certainly something
• 13:04
  Speaker 2: that can be a challenge, So understand that you are
• 13:07
  Speaker 2: not alone in that, and especially with a new, beautiful
• 13:11
  Speaker 2: girl by your side, you're going to be learning every day.
• 13:14
  Speaker 1: All of us are, whether you're a new parent or not.
• 13:16
  Speaker 2: So find some grace, be easy on yourself and take
• 13:20
  Speaker 2: it one decision at a time. Make sure you're following
• 13:24
  Speaker 2: along on social It's over at Hurdle podcast. I am
• 13:26
  Speaker 2: over at Emily a body another hurdle conquered.
• 13:30
  Speaker 1: Catch you guys next time.