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5-MINUTE FRIDAY: In Favor Of Taking Time Off Working Out · Hurdle with Emily Abbate

• 0:20
  Speaker 1: Hey, everybody. Hello, it's me. My voice is back. We're back.
• 0:25
  Speaker 2: It's five minute Friday. Really, what could be better. I
• 0:30
  Speaker 2: feel like my feet are finally back under me after
• 0:32
  Speaker 2: a whirlwind week and weekend. I know I said it
• 0:36
  Speaker 2: in the intro to Monday's episode with Shelaane, But to
• 0:41
  Speaker 2: anyone and everyone who had themselves a day last Sunday
• 0:44
  Speaker 2: here in New York watching the marathon, running the marathon, congrats,
• 0:50
  Speaker 2: we did it. Now this week, I want to talk
• 0:53
  Speaker 2: to you about something related to that. I want to
• 0:55
  Speaker 2: talk to you about the choice that I made not
• 0:57
  Speaker 2: to work out for five days. Candidly, I think it's
• 1:01
  Speaker 2: probably the longest amount of time that I have gone
• 1:05
  Speaker 2: and I can't even tell you how long without strategically
• 1:09
  Speaker 2: moving my body, and that I didn't turn on a workout,
• 1:13
  Speaker 2: whether it be on my Apple Watch or on my garment.
• 1:15
  Speaker 2: There was no strength training, there was no hot yoga,
• 1:18
  Speaker 2: there was no running, There was no nothing. When I
• 1:21
  Speaker 2: say nothing, I do want to caveat this by saying
• 1:24
  Speaker 2: that I knew that I would be moving around a lot.
• 1:27
  Speaker 2: I knew that I would be walking a lot. I
• 1:31
  Speaker 2: think on marathon Sunday, I logged something like forty thousand
• 1:36
  Speaker 2: steps and the days preceding that at least fifteen thousand steps,
• 1:41
  Speaker 2: and on top of that regular movement as a part
• 1:44
  Speaker 2: of those days, I also had a high stress week,
• 1:47
  Speaker 2: which I believe I've chatted about a little bit on
• 1:50
  Speaker 2: the show.
• 1:51
  Speaker 1: My days are a little bit blurred.
• 1:52
  Speaker 2: Now if I'm being honest, but hosting a lot of events,
• 1:56
  Speaker 2: going to a lot of events, being involved in the community,
• 2:00
  Speaker 2: and absorbing the high frequency around me, I knew that
• 2:06
  Speaker 2: I needed to give my body the chance to handle
• 2:10
  Speaker 2: the amount of stress at hand to the best of
• 2:13
  Speaker 2: its ability without exceedingly stressing it. Now. Last week I
• 2:18
  Speaker 2: talked about two of my strategies that I use when
• 2:21
  Speaker 2: I'm trying to navigate overwhelm, and I'd be remiss if
• 2:24
  Speaker 2: I didn't say that, Yes, I navigated a bit of
• 2:27
  Speaker 2: overwhelm last weekend. But for me, I had to listen
• 2:32
  Speaker 2: to my gut. I have been in the position before
• 2:35
  Speaker 2: where I'm shoulding myself to work out. I'm feeling as
• 2:38
  Speaker 2: though I'm seeing other people on social media and it
• 2:41
  Speaker 2: means that I should be doing it as well, and
• 2:43
  Speaker 2: if I'm not doing it, then I'm doing something wrong.
• 2:46
  Speaker 2: But for me, last week, this five day span of
• 2:50
  Speaker 2: taking the time off I needed to give my body
• 2:53
  Speaker 2: a beat. Years ago, in twenty twenty one, I ran
• 2:56
  Speaker 2: the New York City Marathon and it was the Sunday
• 3:01
  Speaker 2: after another one of these whirlwind weeks, and every single
• 3:04
  Speaker 2: day of that week I was wearing a whoop. At
• 3:07
  Speaker 2: the time, I woke up in their yellow or red zone,
• 3:11
  Speaker 2: which meant that my HRV was high, my stress was high,
• 3:14
  Speaker 2: my resting heart rate was higher than usual. And so
• 3:17
  Speaker 2: come marathon day, and when I got to mile seven,
• 3:21
  Speaker 2: I candidly did not want to be running that marathon anymore.
• 3:25
  Speaker 1: And it's not because I had physically taxed.
• 3:27
  Speaker 2: My body in any unrealistic or exceptional way in the
• 3:30
  Speaker 2: days leading up to the marathon. But I did stress
• 3:34
  Speaker 2: it out emotionally and mentally. And so I tell you
• 3:38
  Speaker 2: this story about my five day break because what I
• 3:42
  Speaker 2: needed to do is something that I think a lot
• 3:45
  Speaker 2: of us need to do more often. It's really listen,
• 3:49
  Speaker 2: it's stopping the should it's being honest with where you're
• 3:53
  Speaker 2: at and what is it that you really need. Trust me,
• 3:57
  Speaker 2: it felt so good for me to get back to
• 4:00
  Speaker 2: the gym on Tuesday of this week it felt so
• 4:04
  Speaker 2: so good, but the rest that felt good too. Whether
• 4:09
  Speaker 2: it's by choice, like what I dealt with, having to
• 4:13
  Speaker 2: take a step back because of the mental and emotional
• 4:16
  Speaker 2: reasons that I was just stressed out, or perhaps you're
• 4:19
  Speaker 2: navigating an injury. Movement will always be there for you
• 4:23
  Speaker 2: and you can find it and meet it in different
• 4:26
  Speaker 2: ways depending on where you're at on your individual journey.
• 4:30
  Speaker 2: Have grace with yourself knowing that your journey is going
• 4:33
  Speaker 2: to look different than the journey of the person next
• 4:35
  Speaker 2: to you and the person next to them, and that
• 4:38
  Speaker 2: is oh kay. We hear it all the time. But
• 4:41
  Speaker 2: talk to yourself like you would a loved one and
• 4:44
  Speaker 2: know that just because something is right now does not
• 4:47
  Speaker 2: mean that it will be forever. My listener prompt my
• 4:52
  Speaker 2: question for you this week, what is something that you're
• 4:55
  Speaker 2: doing right now in your life that maybe you don't
• 4:58
  Speaker 2: want to do, but on yourself about? What is something
• 5:03
  Speaker 2: in your life that you are shoulding on yourself about?
• 5:08
  Speaker 2: I also want to say this exercise can often be
• 5:10
  Speaker 2: something that we should ourselves into, but it doesn't have
• 5:13
  Speaker 2: to be, and that there are so many different ways
• 5:15
  Speaker 2: to move your body that if you are doing something
• 5:17
  Speaker 2: every day that you don't actually enjoy. I'm the kind
• 5:21
  Speaker 2: of person that's going to tell you that life is
• 5:22
  Speaker 2: way too short for that. So find a modality that
• 5:25
  Speaker 2: speaks to you. Switch things up every once in a
• 5:28
  Speaker 2: while if you're looking to really diversify your training and
• 5:31
  Speaker 2: when all else fails, it doesn't need to be something
• 5:34
  Speaker 2: that you go at alone. There are so many online
• 5:36
  Speaker 2: accountability groups. Maybe that's the Super Secret Hurdler's Facebook group
• 5:41
  Speaker 2: or perhaps another digital community. Whether a peloton is your thing,
• 5:45
  Speaker 2: or tonal or a local training group or run club.
• 5:48
  Speaker 2: Whatever it is that makes you excited, that is a
• 5:51
  Speaker 2: habit that you're going to stick with, and that is
• 5:54
  Speaker 2: something that's going to be great not only for your
• 5:56
  Speaker 2: physical health, but your mental health as well.
• 6:00
  Speaker 1: Now a listener question.
• 6:02
  Speaker 3: Hey Hamily, longtime listener of the Hurdle podcast. Love and
• 6:06
  Speaker 3: appreciate everything you do. My question for you is any
• 6:11
  Speaker 3: tips or tricks for staying on top of training, especially
• 6:14
  Speaker 3: as we enter into the winter months and the dark
• 6:17
  Speaker 3: and dreary kind of takes over, as well as any
• 6:20
  Speaker 3: of your go to cold gear must have. Thanks, appreciate
• 6:26
  Speaker 3: you and looking forward to where Hurdle is going next.
• 6:30
  Speaker 2: Candidly it's the looking forward to where hurdle is going next.
• 6:34
  Speaker 2: For me, this is a good question. It's something that
• 6:36
  Speaker 2: I've been having a lot of conversations about in my
• 6:39
  Speaker 2: DMS when it comes to winter training. A lot of
• 6:42
  Speaker 2: the same principles that I offer up when it comes
• 6:44
  Speaker 2: to accountability, some of which I just shared, hold especially
• 6:48
  Speaker 2: true here. So make the activity as easy as possible,
• 6:53
  Speaker 2: which means doing it with friends, setting alarms, laying out
• 6:57
  Speaker 2: your clothes the night before so you have less decision
• 7:01
  Speaker 2: fatigue come the morning. If you're a morning workout person,
• 7:04
  Speaker 2: find activities that you really enjoy so that you know
• 7:08
  Speaker 2: that you want to do them, that you are looking
• 7:10
  Speaker 2: forward to moving your body. And if you are the
• 7:14
  Speaker 2: kind of person that gets outside, make sure you're doing
• 7:16
  Speaker 2: it responsibly. When it's really cold out there, there is
• 7:20
  Speaker 2: absolutely nothing to prove you don't need to be a
• 7:23
  Speaker 2: winter weather warrior. Feel free to take it inside and
• 7:27
  Speaker 2: be smart so that you're keeping it yourself and importantly,
• 7:31
  Speaker 2: your body safe. If you are the kind of person
• 7:35
  Speaker 2: who knows that the mornings just aren't going to be
• 7:37
  Speaker 2: the right move for you come the cooler months, then
• 7:41
  Speaker 2: ask yourself if you can create a meeting with yourself
• 7:44
  Speaker 2: midday that empowers you to have that sweat date to
• 7:47
  Speaker 2: move your body. Commit to it just like you would
• 7:50
  Speaker 2: a work meeting, and then get back to your desk
• 7:53
  Speaker 2: or whatever it is that you have on tap for
• 7:55
  Speaker 2: your calendar. Meet yourself with where you're at. Have some
• 7:59
  Speaker 2: grace snowing that things might have to switch up a
• 8:02
  Speaker 2: little bit and that is okay. Be proud that you're
• 8:05
  Speaker 2: prioritizing yourself your body and that you want to make
• 8:09
  Speaker 2: movement a regular habit of note again, when it comes
• 8:13
  Speaker 2: to talking about the elements, make sure, especially in the
• 8:17
  Speaker 2: cooler months. Although warming up is always a priority, it
• 8:20
  Speaker 2: is especially critical when you're going to be moving your
• 8:23
  Speaker 2: body in chili temperatures. You do not want your muscles
• 8:27
  Speaker 2: to snap like a rubber band, so give them that
• 8:29
  Speaker 2: extra little bit of TLC with some dynamic movement, which
• 8:33
  Speaker 2: means constantly fluid rather than static, which means still to
• 8:37
  Speaker 2: get your body ready for the task at hand. One
• 8:41
  Speaker 2: last note on cool weather training. Just like you may
• 8:44
  Speaker 2: need to modify your training in the summer when it's
• 8:46
  Speaker 2: super hot, cut things down. Be aware of the intensity
• 8:51
  Speaker 2: and the amount of effort that you are putting out
• 8:54
  Speaker 2: on difficult days. The same goes for cold weather training,
• 8:58
  Speaker 2: so don't push it if it's too chilly out there. Again,
• 9:01
  Speaker 2: your body longevity that is the priority. In terms of
• 9:06
  Speaker 2: go to gear. That is definitely something that's better suited
• 9:09
  Speaker 2: for a newsletter format. So just you wait the week
• 9:12
  Speaker 2: before Black Friday, before Thanksgiving, I'm going to be sharing
• 9:16
  Speaker 2: some of my favorite cool weather gear picks. I do
• 9:20
  Speaker 2: this every year so that you can keep them in
• 9:22
  Speaker 2: your inbox in order. Perhaps they'll be on sale come
• 9:26
  Speaker 2: the following week. So make sure your subscribe to the
• 9:29
  Speaker 2: weekly Hurdle newsletter so that you can get that info
• 9:31
  Speaker 2: directly in your inbox as well so many of the
• 9:33
  Speaker 2: other things that you love about Hurdle absolutely free. The
• 9:37
  Speaker 2: link to subscribe is in the show notes. That's it
• 9:41
  Speaker 2: for this week, another hurdle conquered. Catch you guys next time.