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5-MINUTE FRIDAY: How to Come Back Stronger After An Injury — Or Any Hurdle · Hurdle with Emily Abbate

• 0:19
  Speaker 1: Hey, Hurdler's Emily ABOUDI here bringing you another installment of
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  Speaker 1: five Minute Friday. This week. I had another thought of
• 0:27
  Speaker 1: what I wanted to chat about, but then I hosted
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  Speaker 1: the hurdle session tonight on how to take your running
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  Speaker 1: to the next level, and at the end of it,
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  Speaker 1: during the Q and A period, I had an exchange
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  Speaker 1: that I wanted to share here on the feed because
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  Speaker 1: I think it's really important. One of the women in
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  Speaker 1: the session, she had a question about how to navigate injury,
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  Speaker 1: and she shared a little bit of her story. She
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  Speaker 1: said that she has been going through a really rough
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  Speaker 1: time and in the good old days, she used to
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  Speaker 1: be the kind of person who could be as active
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  Speaker 1: as she wanted. She was running a ton, doing five
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  Speaker 1: ks and marathons and half marathons and whatnot. And this
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  Speaker 1: year has been a really big struggle for her because of,
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  Speaker 1: of course, I'm just sturing my hands as if you
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  Speaker 1: can see them, everything that we've all been going through
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  Speaker 1: with the coronavirus pandemic and political unrest and social unrest
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  Speaker 1: and so many things. But also because of that injury
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  Speaker 1: and because she hasn't been able to move her body
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  Speaker 1: as she once could. And she's in a place now
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  Speaker 1: where she's a bit better and wants to set new goals,
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  Speaker 1: but feels absolutely paralyzed because the new goals that she
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  Speaker 1: is setting are nothing like the old ones, and she
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  Speaker 1: feels trapped in her own body. And I paused, and
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  Speaker 1: I heard this, and I could totally relate, not just
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  Speaker 1: on the fact that it's been a hard year, but
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  Speaker 1: I too have been on the injured list, and I
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  Speaker 1: have felt frustrated and unmotivated and angry. And so I
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  Speaker 1: want to share the advice now that I shared with
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  Speaker 1: her and the rest of the people in the hurdle session.
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  Speaker 1: I said, there's a few things that we can do here.
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  Speaker 1: First of all, before we get into it, I want
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  Speaker 1: you to know that you are not alone. You are
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  Speaker 1: not alone at all, and how you feel, there are
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  Speaker 1: so many other people that feel this way, that feels stuck,
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  Speaker 1: that feel frustrated. Next, I need you to start by
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  Speaker 1: stopping shoulting on yourself by saying I should be able
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  Speaker 1: to do this, or I should be able to do that.
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  Speaker 1: That is what's going to prevent you from making any
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  Speaker 1: sort of action plan, any sort of actionable progress. So
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  Speaker 1: that is step one. Step two is that you must
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  Speaker 1: recognize that you are the person that talks to yourself
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  Speaker 1: the most in any given day. So right now, that
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  Speaker 1: negative conversation that you are having in your head, you
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  Speaker 1: have control over that conversation, although it might feel like
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  Speaker 1: you don't. We might not be able to control our feelings,
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  Speaker 1: but we can control how we react to them. So
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  Speaker 1: by every single day getting to a place where you
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  Speaker 1: play the victim, Playing the victim doesn't help you move forward.
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  Speaker 1: Acknowledging what is happening and then asking yourself, what can
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  Speaker 1: I do with what I have now? Accepting what you
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  Speaker 1: have now, accepting that this is how it is now,
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  Speaker 1: letting go of that anger that you have about how
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  Speaker 1: things should be. That's the next step. So once you've
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  Speaker 1: stopped shoulting, once you've stopped being so nasty to yourself
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  Speaker 1: in that inner dialogue, then you can set smart goals.
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  Speaker 1: And in setting those smart, specific, measurable, attainable, realistic, and
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  Speaker 1: time bound goals, you need to do it in a
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  Speaker 1: way where you're not angry, because if you're angry about
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  Speaker 1: setting these new goals, it's just like if you buy
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  Speaker 1: a bike helmet and it's not comfortable, where you're not
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  Speaker 1: going to wear the bike helmet, even though you have
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  Speaker 1: something that could literally save your life in your hands.
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  Speaker 1: So then you need to buy a bike helmet that's
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  Speaker 1: comfortable that you will wear, just like you need to
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  Speaker 1: set goals that make you feel excited and invigorated for
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  Speaker 1: what's to come. So set goals without anger that make
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  Speaker 1: you excited and accept where you are now in this
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  Speaker 1: process to do so. Maybe a goal for someone who's
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  Speaker 1: struggling with a situation like this is, instead of saying
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  Speaker 1: something outlandish like I'm going to run a marathon in
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  Speaker 1: three months, start small. Maybe the goal is I'm going
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  Speaker 1: to move my body three times a week and one
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  Speaker 1: of those days will involve running, and after each workout
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  Speaker 1: of sorts, I'm going to write down how it made
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  Speaker 1: me feel. That's a great place to start. After you
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  Speaker 1: set these small goals, I told her, then you need
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  Speaker 1: to make sure that you take the time to appreciate
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  Speaker 1: the small wins. Again, these wins might look different than
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  Speaker 1: they did before, and that is okay. That doesn't mean
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  Speaker 1: they're not worth celebrating. You are worth celebrating. Your accomplishments
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  Speaker 1: are worth celebrating. And that's what I told her. I
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  Speaker 1: know it's hard. I know it's frustrating. And again I
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  Speaker 1: can't reiterate this enough. If you too feel or have
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  Speaker 1: felt like this, that you are never alone in that feeling.
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  Speaker 1: Leading into my prompt for you this week, what is
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  Speaker 1: one smart goal you can set for your overall wellness
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  Speaker 1: routine in the upcoming week? What is one smart goal
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  Speaker 1: you can set for your wellness routine in the upcoming week.
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  Speaker 1: It could be anything from activity to movement, to mindfulness
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  Speaker 1: to anything. And you know what, if you're listening to this,
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  Speaker 1: I want you to write down your goal in your
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  Speaker 1: phones notes and tag me in it on social media,
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  Speaker 1: tag me over at Hurdle podcast and also of course
• 6:00
  Speaker 1: on my personal at Emily A body who feeling excited
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  Speaker 1: and amp to take on new challenges and continue fostering community.
• 6:10
  Speaker 1: How about you, h listener question of the week. Everyone's
• 6:15
  Speaker 1: asking me about face masks. They want to know the deal.
• 6:18
  Speaker 1: Are there good active face masks? The truth, there are
• 6:22
  Speaker 1: some good active face masks. I tried one today from
• 6:25
  Speaker 1: Under Armour. I believe it's thirty dollars on the site.
• 6:27
  Speaker 1: I'll put the link in the show notes to this episode.
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  Speaker 1: I liked it. It's a little thick. I kind of
• 6:33
  Speaker 1: compared it to a modesty pad earlier in the day.
• 6:37
  Speaker 1: I would say the under armour face mask is the
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  Speaker 1: most ideal for outdoor workouts. I didn't necessarily love it
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  Speaker 1: inside the gym, and that's because it is a little
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  Speaker 1: thick and a little plush. It's super breathable, but I
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  Speaker 1: think it would just be a lot more comfortable for
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  Speaker 1: an outdoor run situation. Also this week, both Athleta and
• 6:55
  Speaker 1: Lululemon came out with face masks, and I'll link to
• 6:58
  Speaker 1: both of those in the show notes. Lu Lemon one
• 7:01
  Speaker 1: is only ten dollars a piece. Highlights of the week
• 7:05
  Speaker 1: read Barack Obama's got a new book out. It's called
• 7:07
  Speaker 1: a Promised Land. I ordered it earlier this evening and
• 7:11
  Speaker 1: I'm so so excited to dive into it. Listen. I'm
• 7:15
  Speaker 1: really excited to dive into the episode of Armchair Expert
• 7:18
  Speaker 1: with Dak Shepherd. He just sat down with Halsey and
• 7:21
  Speaker 1: I think that one's going to be a goodie, So
• 7:23
  Speaker 1: I'm amped on that. Also worth checking out this week.
• 7:26
  Speaker 1: This will make a really great gift as well. Hyper
• 7:29
  Speaker 1: Ice just released their new Hypervolt Go. It's a smaller
• 7:33
  Speaker 1: version of their classic Hypervolt. It's retailing at one ninety nine,
• 7:37
  Speaker 1: which is at least one hundred dollars cheaper than the
• 7:40
  Speaker 1: next model, and having already tried it myself, I can
• 7:44
  Speaker 1: tell you that it packs just as much energy, just
• 7:46
  Speaker 1: as much of a punch. The amplitude is a little
• 7:49
  Speaker 1: bit less, but if you've never owned a massage gun before,
• 7:52
  Speaker 1: you certainly wouldn't notice. The battery life is just as
• 7:56
  Speaker 1: much as the bigger models, and if you have another
• 7:59
  Speaker 1: hyper Volt, you can use all of the attachments that
• 8:02
  Speaker 1: you have for that model on the smaller model, even
• 8:04
  Speaker 1: though the smaller model comes with two cool attachments of
• 8:08
  Speaker 1: its own. I swear the first time I took this
• 8:11
  Speaker 1: thing out of the box, I'm holding it here as
• 8:12
  Speaker 1: I'm recording this, I looked at it in odd as
• 8:16
  Speaker 1: if it was like a small French bulldog on the
• 8:18
  Speaker 1: side of the street. It is absolutely adorable and again
• 8:20
  Speaker 1: a super great gift. The link to this is in
• 8:24
  Speaker 1: the show notes. Last, but not least, if you have
• 8:26
  Speaker 1: yet to subscribe to the Weekly Hurdle, I highly encourage
• 8:29
  Speaker 1: you to do so. This week, I'm offering up all
• 8:32
  Speaker 1: of my gifting suggestions I get asked for my favorite leggings,
• 8:35
  Speaker 1: my favorite vests? Who makes that water bottle? What journal
• 8:38
  Speaker 1: is that? What book is that? Like all of these questions,
• 8:41
  Speaker 1: they're all in the gift Guide, So head on over
• 8:43
  Speaker 1: again to the show notes. Click in, click subscribe, Support
• 8:47
  Speaker 1: your girl. I can't appreciate it enough. Before I go,
• 8:50
  Speaker 1: I do want to call out that next week, I've
• 8:52
  Speaker 1: got a really awesome goal setting workshop that I am
• 8:55
  Speaker 1: so on fire about. It's the first time I've ever
• 8:59
  Speaker 1: run this work shop. I couldn't be more excited to
• 9:02
  Speaker 1: bring it to the Hurdle community. If you want to
• 9:04
  Speaker 1: get on your game for twenty twenty, you want to
• 9:06
  Speaker 1: set some smart, actionable goals and really do some work together,
• 9:11
  Speaker 1: I am here for it. And again I can't wait
• 9:14
  Speaker 1: for the opportunity at Hurdle Podcast at Emily Abadi. I
• 9:18
  Speaker 1: can't wait to read all of your smart goals another
• 9:22
  Speaker 1: hurdle conquered. Catch you guys next time.