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5-MINUTE FRIDAY: How To Use Vulnerability As a Productivity Hack · Hurdle with Emily Abbate

• 0:17
  Speaker 1: Hello, Emily. Here.
• 0:19
  Speaker 2: You are listening to five Minute Friday on Colonel If
• 0:22
  Speaker 2: you are listening to this in real time, I e.
• 0:26
  Speaker 2: On Friday, January sixteenth. I am currently on my way
• 0:29
  Speaker 2: to the West Coast for a slew of different things.
• 0:33
  Speaker 2: Some work, some play, a friend's wedding between San Francisco
• 0:38
  Speaker 2: and Los Angeles and Las Vegas, and then back to
• 0:40
  Speaker 2: Los Angeles.
• 0:42
  Speaker 1: It's going to be a nice couple of weeks on
• 0:46
  Speaker 1: the move.
• 0:46
  Speaker 2: I would be remiss if I didn't tell you that
• 0:48
  Speaker 2: I am both excited and a little overwhelmed by this.
• 0:53
  Speaker 2: It's always an interesting experience to navigate aggregating all of
• 0:58
  Speaker 2: your things. You're not leaving anything at home. But alas,
• 1:02
  Speaker 2: I keep telling myself that if there's anything that I
• 1:04
  Speaker 2: truly need, I really can just figure that out wherever
• 1:08
  Speaker 2: I am, it will all be fine and everything is fixable.
• 1:13
  Speaker 2: This is my mantra for the day I digress this
• 1:16
  Speaker 2: week on five Minute Friday, I want to talk to
• 1:18
  Speaker 2: you about something I did last week that is apparently trending.
• 1:22
  Speaker 2: And I'm not talking about like I did it and
• 1:24
  Speaker 2: so it's trending. I'm talking about that I'm not the
• 1:27
  Speaker 2: only person that is taking this approach, and that is
• 1:31
  Speaker 2: I enlisted a girlfriend to sit down with me and
• 1:35
  Speaker 2: help me go through some paperwork that I needed to
• 1:39
  Speaker 2: go through. Now, let me explain, I've been putting off
• 1:42
  Speaker 2: going through well a number of things, but a few
• 1:46
  Speaker 2: of note the financials that go hand in hand with
• 1:50
  Speaker 2: egg freezing, the information I want to comb through when
• 1:55
  Speaker 2: it comes to some of the investments I'm hoping to
• 1:58
  Speaker 2: make this year, and a back log of resumes from
• 2:03
  Speaker 2: individuals that are interested in working with me as my assistant,
• 2:08
  Speaker 2: and all of these things very important, each of them
• 2:12
  Speaker 2: on their own, but collectively. I was making these items
• 2:16
  Speaker 2: on my to do list the monster. I was continuously
• 2:20
  Speaker 2: writing them down in the things that I want to
• 2:21
  Speaker 2: get done every day, and for some reason I could
• 2:25
  Speaker 2: not bring myself to do it. And so the most
• 2:30
  Speaker 2: time is of the essence. One of these the financials
• 2:32
  Speaker 2: of egg freezing, considering I'm hoping to do it by
• 2:35
  Speaker 2: the end of Q two at the latest.
• 2:38
  Speaker 1: That was something that I really needed to get done.
• 2:41
  Speaker 2: And so I reached out to a friend and I said, Hey,
• 2:43
  Speaker 2: it would mean a lot to me if you could
• 2:45
  Speaker 2: come over at some time between this point and this
• 2:49
  Speaker 2: point and I gave her like a few days, I
• 2:52
  Speaker 2: really could use your help going through something more so,
• 2:56
  Speaker 2: like I just needed someone to sit there and support
• 2:58
  Speaker 2: me while I it. And I often am the kind
• 3:03
  Speaker 2: of woman that I take a lot of pride in
• 3:06
  Speaker 2: being able to do things for myself. I mean, I
• 3:08
  Speaker 2: didn't get to be thirty seven and single and living
• 3:11
  Speaker 2: in Brooklyn in my own apartment and navigating my own
• 3:15
  Speaker 2: business and making relationships and connections, and you get the idea.
• 3:18
  Speaker 2: This didn't happen because I'm not afraid to take initiative. However,
• 3:23
  Speaker 2: with that said, I recognize that it's okay to ask
• 3:26
  Speaker 2: for help.
• 3:27
  Speaker 1: This has been a work in progress for me.
• 3:29
  Speaker 2: It's something that I'm really proud of myself for acknowledging.
• 3:34
  Speaker 1: So many of us tell.
• 3:35
  Speaker 2: Ourselves the story that by asking for help, we are
• 3:39
  Speaker 2: inconveniencing the people that we love, the people that we
• 3:42
  Speaker 2: care about, But actually it is the inverse, right.
• 3:47
  Speaker 1: These people want what's best for us.
• 3:49
  Speaker 2: And when you sit down and you say to someone, hey,
• 3:52
  Speaker 2: this thing is important to me, You're important to me.
• 3:55
  Speaker 2: It would really mean a lot to me if you
• 3:57
  Speaker 2: could help me, the right person will I'll never view
• 4:01
  Speaker 2: that request as an inconvenience period, and so we did
• 4:06
  Speaker 2: just that she came over. It took us less than gosh,
• 4:10
  Speaker 2: thirty minutes to go through all of this stuff again,
• 4:12
  Speaker 2: a to do list item that had been on my
• 4:15
  Speaker 2: list for weeks. It was such an important reminder for
• 4:19
  Speaker 2: me at the top of what is looking to be
• 4:22
  Speaker 2: thankfully like a busy year, that outsourcing is important, asking
• 4:27
  Speaker 2: for help is important, and I am so grateful and
• 4:31
  Speaker 2: fortunate to have people in my corner who support me personally, professionally,
• 4:36
  Speaker 2: and so on. Again, if you hear me talk about
• 4:39
  Speaker 2: this and you're thinking, Okay, I could love to do
• 4:42
  Speaker 2: something like this myself, one of the important things that
• 4:45
  Speaker 2: I want to reiterate here is that, yes, the people
• 4:48
  Speaker 2: that love you and care for you want to help you,
• 4:50
  Speaker 2: but you can't expect them instantly to drop absolutely everything.
• 4:55
  Speaker 2: So that parameter that I offered saying I would love
• 4:57
  Speaker 2: to do this over this few day period that enabled
• 5:01
  Speaker 2: us to find a time that worked for both of us,
• 5:03
  Speaker 2: and then we were able to get things done. Also,
• 5:06
  Speaker 2: I highlighted being single as a component of me liking
• 5:10
  Speaker 2: to be independent, wanting to do stuff on my own.
• 5:13
  Speaker 2: But that doesn't mean that just because that is often
• 5:16
  Speaker 2: what I desire. Doesn't make the burden feel heavy, right.
• 5:19
  Speaker 2: It doesn't mean that I don't often wish that there
• 5:22
  Speaker 2: was someone around to help me out with these tasks.
• 5:25
  Speaker 2: And the reality is that there are people around, it
• 5:30
  Speaker 2: just might not be in the capacity of which I
• 5:33
  Speaker 2: expected it at this point in my life. And so
• 5:36
  Speaker 2: to take a step back to offer myself that reframe,
• 5:40
  Speaker 2: to understand that I am surrounded with so much love
• 5:44
  Speaker 2: and support and care that is truly a gift. My
• 5:49
  Speaker 2: thought prompt for you this week? What have you made
• 5:53
  Speaker 2: the monster on your to do list? And are you
• 5:57
  Speaker 2: willing to ask for help a little admin's support to
• 6:01
  Speaker 2: get this done? What have you made the monster on
• 6:06
  Speaker 2: your to do list? And are you willing to ask
• 6:09
  Speaker 2: for a bit of admin support to get this done?
• 6:14
  Speaker 2: And now a listener question. Hi Emily, my name's Melissa.
• 6:19
  Speaker 2: I love the show and I've been wanting to ask
• 6:22
  Speaker 2: a question for some time now. I feel like I'm
• 6:25
  Speaker 2: constantly tight, but I've heard that static stretching before workout
• 6:29
  Speaker 2: can actually decrease power. Interesting thing to highlight there. Can
• 6:33
  Speaker 2: you explain the difference between dynamic and static stretching and
• 6:38
  Speaker 2: when I should be using each within my routine. Thanks
• 6:42
  Speaker 2: so much, Melissa. This is a common hurdle in a
• 6:45
  Speaker 2: lot of people's fitness routine, so good on you for
• 6:48
  Speaker 2: wanting to be proactive about doing something about it.
• 6:52
  Speaker 1: Now.
• 6:53
  Speaker 2: First and foremost, let me explain the difference between dynamic
• 6:56
  Speaker 2: stretching and static stretching, and to reiterate, I am a
• 6:59
  Speaker 2: sort of personal trainer. I got the certification so that
• 7:02
  Speaker 2: I could have more responsible conversations when it came to health, fitness,
• 7:06
  Speaker 2: and exercise, not necessarily to train individuals myself. So dynamic
• 7:12
  Speaker 2: stretching this involves active movements where joints.
• 7:15
  Speaker 1: And muscles go through a full range of motion.
• 7:17
  Speaker 2: So think of it as a rehearsal of moves for
• 7:21
  Speaker 2: your workout. Like if you're going to do deadlifts and
• 7:25
  Speaker 2: squats and you're going to be working your legs, then
• 7:27
  Speaker 2: you want to start to lubricate those muscles, start to
• 7:31
  Speaker 2: wake them up with things like leg swings and torso
• 7:35
  Speaker 2: twists and air squats.
• 7:37
  Speaker 1: Those are all dynamic and fluid movements.
• 7:40
  Speaker 2: When we think about static stretching, this involves holding a
• 7:43
  Speaker 2: single position for a set of time. So typically depending
• 7:49
  Speaker 2: on what you have going on between thirty and sixty
• 7:51
  Speaker 2: seconds and that will help to lengthen the muscle. Examples
• 7:56
  Speaker 2: of a static stretch could be something like a quad
• 7:59
  Speaker 2: stretch or a seated hamstring reach. When you're bending over
• 8:03
  Speaker 2: your leg and reaching for your toes and it feels
• 8:05
  Speaker 2: super difficult.
• 8:07
  Speaker 1: Those are static stretches.
• 8:09
  Speaker 2: Often dynamic stretching before the workout, static stretching after the workout. Now,
• 8:16
  Speaker 2: you mentioned that you feel tight, and I do want
• 8:18
  Speaker 2: to caution that sometimes when you feel constantly tight, the
• 8:23
  Speaker 2: solution might actually not be more stretching.
• 8:25
  Speaker 1: It could be because.
• 8:27
  Speaker 2: A specific muscle is weak or over compensating for something else.
• 8:31
  Speaker 2: So a tight hamstring something that I'm dealing with right now.
• 8:36
  Speaker 2: In my case, it's a sign of a strength discrepancy
• 8:39
  Speaker 2: between my right and left side. My hot tip for you,
• 8:43
  Speaker 2: instead of just stretching a tight area, try a few
• 8:46
  Speaker 2: weeks of targeted corrective exercise or strength work for that
• 8:50
  Speaker 2: specific muscle group. You may just find that once the
• 8:54
  Speaker 2: muscle is stronger, once you put in some reps there,
• 8:57
  Speaker 2: that tight feeling could just disappear. Of course, this is
• 9:02
  Speaker 2: blanket advice, so if you are experiencing something in your body,
• 9:06
  Speaker 2: your best bet is to talk one on one with
• 9:09
  Speaker 2: a qualified expert, whether that is a physical therapist or
• 9:12
  Speaker 2: a certified trainer. Have someone look at your movement patterns
• 9:16
  Speaker 2: and really give you an honest assessment based on what
• 9:19
  Speaker 2: they are seeing in the flesh. But dynamic, fluid static
• 9:25
  Speaker 2: still you get the picture. Oh, I can't let you
• 9:28
  Speaker 2: go without talking about decreasing power. So the last thing
• 9:31
  Speaker 2: I'll say on that note, again, such an interesting thing
• 9:34
  Speaker 2: to highlight is that dynamic movement preps you for the
• 9:37
  Speaker 2: work ahead. So if you want to accomplish max power,
• 9:42
  Speaker 2: the best thing you can do is give your body
• 9:45
  Speaker 2: the tools that it hopes for so that you're setting
• 9:48
  Speaker 2: yourself up for success.
• 9:50
  Speaker 1: I e. A proper dynamic warm up. That's it. I'm
• 9:55
  Speaker 1: getting off of the soapbox.
• 9:56
  Speaker 2: Make sure you are following along with Hurdle over on
• 9:59
  Speaker 2: Social attat podcast.
• 10:00
  Speaker 1: I'm over at Emily a Body and if you.
• 10:03
  Speaker 2: Have a listener question, I would love to answer it
• 10:05
  Speaker 2: in an upcoming five minute Friday. I kind of miss
• 10:08
  Speaker 2: when I made you call in and leave real voice
• 10:11
  Speaker 2: messages for me, But all you have to do now
• 10:14
  Speaker 2: is send me an email. It's over at Hello at
• 10:16
  Speaker 2: Hurdle dot us. I love interacting with you. I promise
• 10:20
  Speaker 2: I will respond no matter what, and you may just
• 10:23
  Speaker 2: have a chance to have your question answered on an
• 10:26
  Speaker 2: upcoming episode of the show. With that, another hurdle conquered,
• 10:32
  Speaker 2: Catch you guys next time.