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5-MINUTE FRIDAY: I'm Asking You To Poke Yourself In the Ribs (Seriously) · Hurdle with Emily Abbate

• 0:22
  Speaker 1: What's going on everybody?
• 0:23
  Speaker 2: Emily Abadi here, you are listening to another installment of
• 0:27
  Speaker 2: Five Minute Friday from Hurdle Now. On last week's episode,
• 0:32
  Speaker 2: I talked about the concept of energy attracting like energy.
• 0:37
  Speaker 2: Quick summary for those of you that may have missed it. Basically,
• 0:40
  Speaker 2: if you are approaching your day with optimism and positivity,
• 0:45
  Speaker 2: then it's likely that that is what you are going
• 0:47
  Speaker 2: to find during your day, Whereas if you approach your
• 0:51
  Speaker 2: day with negativity, you're more likely to be easily capable
• 0:56
  Speaker 2: of pointing out the not so stellar things around you.
• 1:00
  Speaker 2: I'm going to link that episode in the show notes
• 1:02
  Speaker 2: so that you can check it out well. I want
• 1:04
  Speaker 2: to expand on that conversation today and do a little
• 1:07
  Speaker 2: exercise with all of you by addressing the two different
• 1:11
  Speaker 2: types of energy. We all have two different types of energy.
• 1:16
  Speaker 2: Period We have catabolic energy, which is essentially a destructive
• 1:21
  Speaker 2: tearing down force, often associated with stress. With this type
• 1:26
  Speaker 2: of energy, when people can work well under stressed and
• 1:29
  Speaker 2: experience short term success, the long term impact can be
• 1:34
  Speaker 2: super draining and then impact levels of satisfaction. The other
• 1:39
  Speaker 2: type of energy, anabolic energy. Think of it like a
• 1:43
  Speaker 2: constructive building up force. So the opposite of catabolic energy.
• 1:48
  Speaker 2: This is associated with less stress. And it happens because
• 1:51
  Speaker 2: when the brain isn't under stress, it tells the body
• 1:54
  Speaker 2: to release what we call anabolic hormones that are designed
• 1:58
  Speaker 2: to optimize ciss When that happens, as a result, it
• 2:03
  Speaker 2: becomes easier to focus on solutions and tap into creativity
• 2:07
  Speaker 2: and experience a more complete and conscious.
• 2:09
  Speaker 1: View of situations. So that's the baseline.
• 2:13
  Speaker 2: Now I'm going to do an exercise with you that
• 2:15
  Speaker 2: was really helpful for me in understanding what all of
• 2:18
  Speaker 2: this really means. So right now, if you think about
• 2:23
  Speaker 2: something that you really enjoy and you were going to
• 2:26
  Speaker 2: tell me about it, think about that thing.
• 2:29
  Speaker 1: So, for instance, for me, I love my morning routine.
• 2:34
  Speaker 2: I really love waking up in the morning and going
• 2:37
  Speaker 2: to min espresso machine and pressing the button after putting
• 2:40
  Speaker 2: in the pod, bringing that espresso over to the couch,
• 2:44
  Speaker 2: diving into my open breathwork moment, and then going straight
• 2:48
  Speaker 2: into my journaling practice. Okay, that's the thing that I
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  Speaker 2: like to do. Now I want you to do this.
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  Speaker 2: I want you to stick two fingers in your rib,
• 3:00
  Speaker 2: like lodge them into your side, and then experience what
• 3:04
  Speaker 2: it would feel like if again, you were going to
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  Speaker 2: tell me about the thing that you enjoy for the
• 3:12
  Speaker 2: sake of the fact that this is a podcast, I'm
• 3:13
  Speaker 2: not just going to hold twenty seconds of blank space,
• 3:17
  Speaker 2: but try that exercise, and I want you to reflect
• 3:21
  Speaker 2: on what you notice when speaking about the thing that
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  Speaker 2: you enjoy with your fingers and your ribs. Ask yourself
• 3:32
  Speaker 2: what was different about that experience. And basically what I'm
• 3:36
  Speaker 2: trying to get out here is catabolic energy works just
• 3:39
  Speaker 2: like a finger in the ribs. So what happens is
• 3:41
  Speaker 2: it distracts you and pulls your focus away from what
• 3:44
  Speaker 2: you're trying to accomplish and toward what's painful or stressful.
• 3:48
  Speaker 2: And again I need to reiterate this that neither of
• 3:51
  Speaker 2: the energies are positive or negative, or good or bad,
• 3:54
  Speaker 2: and they both can serve a really powerful, important purpose.
• 3:59
  Speaker 2: But the key here, and I cannot stress this enough,
• 4:02
  Speaker 2: is that you need to know if you're experiencing them
• 4:04
  Speaker 2: by choice because it serves you, or by default because
• 4:09
  Speaker 2: it's what you're used to. Now, if you notice that
• 4:12
  Speaker 2: you're the kind of person who may be experiencing more
• 4:15
  Speaker 2: catabolic energy than you would like, I have good news
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  Speaker 2: for you, there is something that you can do about it.
• 4:23
  Speaker 1: Now, tell us, Emily, what does that look like.
• 4:25
  Speaker 2: Well, it looks like getting very sure and firm on
• 4:30
  Speaker 2: the things that bring you joy, leaning in too those things,
• 4:35
  Speaker 2: and also confronting and fully accepting the idea that you
• 4:40
  Speaker 2: are responsible for how you react to your thoughts. So, yes,
• 4:45
  Speaker 2: a certain thought experience can trigger an emotion in you,
• 4:49
  Speaker 2: but then you get to decide how you move forward
• 4:53
  Speaker 2: recognizing that emotion. This really goes hand in hand with
• 4:57
  Speaker 2: the concept that the greatest freedom is the freedom of choice,
• 5:01
  Speaker 2: and we have that right. We have the opportunity to
• 5:06
  Speaker 2: choose where we go, how we respond. And like I said,
• 5:12
  Speaker 2: it is not always a bad thing if you are
• 5:15
  Speaker 2: operating with catabolic energy. We all are to some extent.
• 5:19
  Speaker 2: Some of us really can use it to our advantage.
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  Speaker 2: But you need to have the awareness to recognize if
• 5:26
  Speaker 2: it is serving you or if it is not serving you.
• 5:30
  Speaker 2: So my question, my thought prompt for you this week
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  Speaker 2: is do that exercise. Fully, sit there and think about
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  Speaker 2: how it feels. Notice what exists when you have that
• 5:44
  Speaker 2: extra tension, and how it can perhaps cause that more
• 5:49
  Speaker 2: stressful reaction. I'll give you a really quick example of
• 5:53
  Speaker 2: how I noticed catabolic energy coming into my being this week.
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  Speaker 2: Over the last few days, I have been feeling like
• 6:01
  Speaker 2: an unnecessary amount of stress right when I get out
• 6:04
  Speaker 2: of bed, and it's been hard for me to articulate
• 6:07
  Speaker 2: the cause of it. I realized that it was making
• 6:11
  Speaker 2: me feel as though a lot of the things that
• 6:13
  Speaker 2: I do typically enjoy just weren't as effortless and they
• 6:18
  Speaker 2: just weren't bringing me the same amount of fulfillment. And
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  Speaker 2: when I sat down and I realized what was happening
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  Speaker 2: and how I was allowing this like negativity to kind
• 6:28
  Speaker 2: of take over my day, I took a deep breath,
• 6:31
  Speaker 2: and I removed myself from the environment that I was
• 6:34
  Speaker 2: in as I was trying to address this issue, and
• 6:36
  Speaker 2: I went for a walk around my neighborhood. And it
• 6:40
  Speaker 2: was during that walk that I realized and remembered that
• 6:44
  Speaker 2: in this situation, that catabog energy just was not serving
• 6:48
  Speaker 2: me at all. In fact, it was putting me in
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  Speaker 2: a heavy victim mindset, and it was a mindset that
• 6:54
  Speaker 2: I wanted to shake. And so upon coming back inside,
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  Speaker 2: I sat down at my desk, I checked something super
• 7:01
  Speaker 2: small off my to do list and decided to roll
• 7:04
  Speaker 2: with that. Decided to roll with the feeling of self
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  Speaker 2: worth and success and appreciate the boost of serotonin and
• 7:12
  Speaker 2: ride that into the next task and the next task.
• 7:15
  Speaker 2: And by the end of the day, when I stood
• 7:17
  Speaker 2: up at my desk, I let out an exhil and
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  Speaker 2: I was just proud of myself for consciously choosing to pivot,
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  Speaker 2: recognizing again and I know I use this word a lot,
• 7:27
  Speaker 2: but that I had the opportunity to pivot. So an
• 7:32
  Speaker 2: exercise for you, A thought provoking moment, hopefully.
• 7:36
  Speaker 1: And now let's segue into a listener question.
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  Speaker 3: Hi, Emily, this is Maggie from Austin, Texas, big fan
• 7:44
  Speaker 3: of the podcast, a long time hurdler. My question is
• 7:47
  Speaker 3: how do you celebrate a big achievement? And running you
• 7:50
  Speaker 3: often hear how important it is to celebrate your success
• 7:53
  Speaker 3: before moving on to the next goal. I just had
• 7:56
  Speaker 3: a ten minute PR in my half marathon, but it's
• 7:59
  Speaker 3: part of a for a full marathon, so I feel
• 8:02
  Speaker 3: inclined to hurry on the next thing. I do know
• 8:05
  Speaker 3: it's important to stop and celebrate. So how do you
• 8:09
  Speaker 3: celebrate your big achievements?
• 8:12
  Speaker 1: Hey Maggie, thanks for this.
• 8:14
  Speaker 2: I love this and you're so right, it's just so
• 8:16
  Speaker 2: important for us to take some time and be proud
• 8:20
  Speaker 2: of us, be.
• 8:21
  Speaker 1: Proud of you. Now.
• 8:24
  Speaker 2: I definitely have a myriad of ways that I like
• 8:28
  Speaker 2: to celebrate myself achievements and those wins big and small,
• 8:33
  Speaker 2: and honestly, I could give you an answer like sitting
• 8:37
  Speaker 2: down at my favorite restaurant and eating a nice dinner,
• 8:40
  Speaker 2: and that is certainly something I do every now and again.
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  Speaker 2: But really, what I've been doing lately is just giving
• 8:48
  Speaker 2: myself time, which sounds so small, but it makes such
• 8:53
  Speaker 2: a major difference. So, for instance, I recently finished the
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  Speaker 2: third module for the Certified Professional course that I've spoken
• 9:01
  Speaker 2: about here on the show before, and I rewarded myself
• 9:06
  Speaker 2: for three back to back ten hour days and making
• 9:11
  Speaker 2: it this far in the program with an afternoon to
• 9:16
  Speaker 2: myself to do some of the things that I wasn't
• 9:21
  Speaker 2: able to do while I was in class for three days.
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  Speaker 2: So even though it was a work day, in quotes,
• 9:27
  Speaker 2: I'm very lucky that I make my own schedule. But
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  Speaker 2: I unplugged completely, left my phone in my apartment and
• 9:36
  Speaker 2: decided to go get a pedicure, bring a book, and
• 9:40
  Speaker 2: then after the pedicure, I went and I went grocery shopping,
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  Speaker 2: and it was like it was just small stuff, but
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  Speaker 2: recognizing myself enough to take that time for me and
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  Speaker 2: then come home and sit on the couch and watch
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  Speaker 2: some mindless television show. I have absolutely no moment of
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  Speaker 2: shooting on myself for other things that I could have
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  Speaker 2: been doing in that moment to be more quote unquote
• 10:09
  Speaker 2: productive that time for myself. It's so special and it's
• 10:15
  Speaker 2: something that I don't necessarily get to do all of
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  Speaker 2: the time. So that's how I like celebrating myself lately
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  Speaker 2: by giving back to myself the gift of time. When
• 10:27
  Speaker 2: I say that, I feel like I'm listening to Oprah's
• 10:30
  Speaker 2: super soul conversations.
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  Speaker 1: But you get the drift.
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  Speaker 2: Like I said at the top of that, make sure
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  Speaker 2: you're taking the time, whether the wind is big or small.
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  Speaker 1: To be proud of you.
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  Speaker 2: Life can feel really damn hard sometimes and you owe
• 10:45
  Speaker 2: it to yourself to be your own biggest cheerleader.
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  Speaker 1: That's it for this week. Make sure you're.
• 10:49
  Speaker 2: Following along with us over on social It's at Hurdle Podcast.
• 10:52
  Speaker 2: I am over at Emily a Body Another hurdle conquered.
• 10:57
  Speaker 2: Catch you guys next time. The two are man ewhere