Latest / Hurdle with Emily Abbate / #HURDLEMOMENT: How to Actually Like At-Home Workouts

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#HURDLEMOMENT: How to Actually Like At-Home Workouts · Hurdle with Emily Abbate

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  Speaker 1: It's okay if it feels hard, because honestly it is.
• 0:03
  Speaker 1: Change is hard. There are going to be some days
• 0:06
  Speaker 1: where you walk away halfway through. But the important thing
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  Speaker 1: is that you're not so hard on yourself that you
• 0:11
  Speaker 1: wake up the next day and you appreciate the opportunity
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  Speaker 1: to try again, to try something new. Hey, Hardler's Emily A.
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  Speaker 1: Badi checking in with another installment of Hurdle Moment from Hurdle.
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  Speaker 1: This week, I am chatting with you about how I
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  Speaker 1: am currently mixing up my workout routine, not just because
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  Speaker 1: of this whole coronavirus thing, but because, as I mentioned
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  Speaker 1: a few times over the past couple of weeks, I
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  Speaker 1: am dealing with some hip stuff. I'm trying to get stronger,
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  Speaker 1: I want to be better, and so I figured that
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  Speaker 1: sharing the ways that I am diverse bying my workout
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  Speaker 1: might inspire you to mix things up yourself. So I'll
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  Speaker 1: be chatting about best strategies to stick with those at
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  Speaker 1: horn workouts to keep it going. The first hurdle I
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  Speaker 1: would say right now when it comes to fitness, is
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  Speaker 1: accepting that things aren't as they have been and are
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  Speaker 1: gonna be different for a little while. Instead of wasting
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  Speaker 1: your energy on the things that you can't control. If
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  Speaker 1: you focus on what you can control, if you go
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  Speaker 1: into this whole working out thing with a good attitude,
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  Speaker 1: then you might just be able to find some new
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  Speaker 1: habits that will stick. To be honest, I think for
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  Speaker 1: the first month or so, I was having trouble getting
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  Speaker 1: out of the It would be so great if I
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  Speaker 1: could just do X or Y mentality. And once I
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  Speaker 1: kind of took a deep breath and I let that go.
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  Speaker 1: When I opened myself up to new ways and forms
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  Speaker 1: and functions and approaches, I'm starting to actually like my
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  Speaker 1: new way of doing things. As always at Emily a
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  Speaker 1: Body at Hurdle podcast on Instagram and Twitter. If you
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  Speaker 1: have a Hurdle moment of your own, share you want
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  Speaker 1: to say Hi, I am always available over email. It's
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  Speaker 1: Emily at Hurdle dot us. I'd love to hear from
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  Speaker 1: you and know what is it that I can be
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  Speaker 1: doing for you to support you in this time? What
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  Speaker 1: is it that you want more of? Are you liking
• 2:23
  Speaker 1: the five minute Fridays? Give me feedback and of course
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  Speaker 1: please make sure if you are not subscribed to the
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  Speaker 1: podcast to do that asap. And if you haven't done
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  Speaker 1: so yet. It would mean the world to me if
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  Speaker 1: you would take the time right after you are done
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  Speaker 1: listening today to head on into the iTunes store, rate
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  Speaker 1: and review the show. Your support is priceless. And with that,
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  Speaker 1: let's get to hurdling. So about three years ago, I
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  Speaker 1: was really in to CrossFit. I woke up probably four
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  Speaker 1: days of the week. I put on my sneakers, I
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  Speaker 1: put together my running backpack. I stuffed in there a
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  Speaker 1: different pair of sneakers, a change of clothes. I ran
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  Speaker 1: the two point five miles down to Mid tom Manhattan
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  Speaker 1: and my CrossFit box. I went to a wonderful gym
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  Speaker 1: called Brick. I would do the six thirty am wad
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  Speaker 1: that's workout of the day in CrossFit speak, and then
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  Speaker 1: I would take the subway home. It felt like the
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  Speaker 1: perfect amount of fitness. It was a good amount of
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  Speaker 1: cardio to get my body warm, and then I got
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  Speaker 1: to do a whole bunch of strength stuff. I remember
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  Speaker 1: to this day the first time I deadlifted two hundred
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  Speaker 1: and five pounds, thinking to myself that I used to
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  Speaker 1: be two hundred and five pounds. I was able to
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  Speaker 1: experience some really awesome times in that CrossFit gym and
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  Speaker 1: as a part of that CrossFit community. Then during the
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  Speaker 1: CrossFit Open, I want to say, like twenty sixteen, maybe
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  Speaker 1: I was doing a barbell snatch and bringing that weight
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  Speaker 1: overhead triggered some arthritis in my lower back and it
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  Speaker 1: had me the injury, walking away from CrossFit all together
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  Speaker 1: pretty much for a long time, especially the kind of
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  Speaker 1: style you find a lot in CrossFit boxes. You know,
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  Speaker 1: those hit style workouts that have a few different movements,
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  Speaker 1: are going all out for a certain amount of time
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  Speaker 1: or every minute on the minute, and I left of
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  Speaker 1: that behind in favor of running and yoga and some
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  Speaker 1: other boutique fitness. Well, now that we are mostly inside
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  Speaker 1: and adapting to this new way, and I'm trying to
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  Speaker 1: navigate what feels good in my body as I'm managing
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  Speaker 1: whatever is going on in my hip area, I'm kind
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  Speaker 1: of excited to be leaning back into that CrossFit mentality.
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  Speaker 1: I've been doing a lot of hit workouts using my
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  Speaker 1: jump rope for the first time since those CrossFit days,
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  Speaker 1: and it's getting to be really enjoyable. On my roof
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  Speaker 1: last night, don't tell my super that I was up there.
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  Speaker 1: I spent a good chunk of a half hour working
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  Speaker 1: on the double under, which is when you skip the
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  Speaker 1: rope twice and only jump once. It was a movement
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  Speaker 1: that I had perfected back in the day, and it's
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  Speaker 1: coming back slowly but surely. I tell you this story
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  Speaker 1: because it took me the last four weeks of not
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  Speaker 1: running to really try to move my body in a
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  Speaker 1: way that felt good. I think I was so frustrated
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  Speaker 1: that I couldn't do mine preferred or go to way
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  Speaker 1: of coping for so long now that I was kind
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  Speaker 1: of avoiding exercise altogether. And I had a moment over
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  Speaker 1: the weekend where I asked myself what I could be
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  Speaker 1: doing to make myself happier these days. It's something that
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  Speaker 1: I think is an important question to continue to ask
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  Speaker 1: ourselves as these restrictions are in place. And the answer
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  Speaker 1: is move my body more. And so I'm starting to
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  Speaker 1: figure out how to do that. And that is what
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  Speaker 1: I'm talking you through today for hurdle moment. Some of
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  Speaker 1: my top tips for navigating at home workouts. Tip number one,
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  Speaker 1: look at what you have. I know it's pretty frustrating
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  Speaker 1: right now. If you go onto the internet, a lot
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  Speaker 1: of home workout equipment is sold out. I was lucky
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  Speaker 1: kind of early on to have put in an order
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  Speaker 1: for two different kettlebells and two sets of weights. So
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  Speaker 1: at home, I'm working with two different kettlebells, a twelve
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  Speaker 1: and a sixteen kilogram, which is equal to about twenty
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  Speaker 1: six and thirty five pounds respectively. Also a set of
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  Speaker 1: fifteen pound weights, a set of ten pound weights. I
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  Speaker 1: got a little set of five pound weights, and then
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  Speaker 1: of course a yoga mat and a jump rope, and
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  Speaker 1: I also have a t Rex which I have yet
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  Speaker 1: to crack out of the bag. This is in addition
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  Speaker 1: to a ton of recovery tools I have, like my
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  Speaker 1: POAM roller and my Thera gun. So look at what
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  Speaker 1: you have and ask yourself what is it that I
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  Speaker 1: can do with the tools. And remember there's a lot
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  Speaker 1: that you can do with your own body weight. Now,
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  Speaker 1: I don't expect you to be a programming wizard, and
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  Speaker 1: the good news is that you don't have to be
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  Speaker 1: now more than ever. So many of the outlets that
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  Speaker 1: I write for that I work with are seeking and
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  Speaker 1: posting digital workouts, and of course Instagram YouTube. They are
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  Speaker 1: a hot bed for at home workout suggestions and videos.
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  Speaker 1: When it comes to piecing together my workouts with the
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  Speaker 1: equipment that I have. I know that I want a
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  Speaker 1: few things, a few different credentials for a quote unquote
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  Speaker 1: good workout. I want to be able to get my
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  Speaker 1: heart rate up, I want to feel strong, and I
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  Speaker 1: want to be able to really push myself, which good news,
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  Speaker 1: you can do with almost anything. So that means I
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  Speaker 1: am incorporating something like jump rope, skips or burpies to
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  Speaker 1: get that heart rate up. I'm incorporating my weights and
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  Speaker 1: before I get going each and every time to stave
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  Speaker 1: off injury, to save my body, I'm making sure to
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  Speaker 1: do a proper warm up. My next suggestion for adopting
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  Speaker 1: at home workouts that stick, and I kind of just
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  Speaker 1: touched on this, is make some sort of schedule. Now,
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  Speaker 1: this can be a little bit easier by implementing certain
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  Speaker 1: Instagram Live or digital fitness classes into the mix that
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  Speaker 1: happen at a certain time. But just like scheduling an
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  Speaker 1: important work meeting, plugging in the exact timing of when
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  Speaker 1: you're going to commit yourself to sweating will make sure
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  Speaker 1: that it happens. It'll also give you something to look
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  Speaker 1: forward to. Right So, for example, on Wednesday, at nine am.
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  Speaker 1: I am looking forward to taking the class with JC Gossett.
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  Speaker 1: She's one of my favorite instructors, such a good human
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  Speaker 1: and I know that it's going to give me a
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  Speaker 1: really necessary energy boost Come the weekend. I've already looked
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  Speaker 1: at the forecast. It's going to be beautiful in New York,
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  Speaker 1: so I'm planning to go on a long bike ride.
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  Speaker 1: So look at your schedule, see what works for you,
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  Speaker 1: and even if you are doing your own programming block side,
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  Speaker 1: exactly how long you expect to be sweating, build in
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  Speaker 1: time for that warm up, for that cool down, And
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  Speaker 1: this way you won't feel at all guilty about taking
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  Speaker 1: that time for you. My next tip to sticking with
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  Speaker 1: at home workouts. Just like scheduling is important, so can
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  Speaker 1: be incorporating friends and family. Just because we can't be
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  Speaker 1: together irl, does not mean you can't enjoy this kind
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  Speaker 1: of stuff with other people. I have been making at
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  Speaker 1: least one to two workout dates per week with friends
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  Speaker 1: all over the country, and again it's something that I
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  Speaker 1: look forward to. The way that I've been setting it
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  Speaker 1: up is streaming the workout using my iPad to the
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  Speaker 1: TV in my living room. We'll pick a class that
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  Speaker 1: we want to take together, and then we'll do it
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  Speaker 1: over FaceTime and mute the FaceTime or mute even the
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  Speaker 1: zoom call, so that way it's like we're doing it together.
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  Speaker 1: We see each other, the motivation is there, and then
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  Speaker 1: when we are done, we can commiserate about the workout.
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  Speaker 1: We can talk about how great it was or how
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  Speaker 1: much it sucked, and it's just really nice to feel connected.
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  Speaker 1: A piece of advice that a therapist gave me in
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  Speaker 1: an interview last week for an article that I was
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  Speaker 1: writing for self, which she said that it's important right
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  Speaker 1: now to realize that we might be physically distancing, but
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  Speaker 1: we don't need to technically, you know, social or emotionally distance.
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  Speaker 1: So that means incorporating your friends, incorporating your family into
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  Speaker 1: your regular routine can be a motivating factor for you
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  Speaker 1: to keep it up. And also, I mean, it's fun
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  Speaker 1: to gamify that a little bit, right, So maybe it's
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  Speaker 1: not necessarily doing the home workout with someone else, but
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  Speaker 1: it's logging onto the garming Connect app or the Strava app,
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  Speaker 1: or into your fitbit or your Apple Health, committing to
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  Speaker 1: different challenges or benchmarks with different friends. I've talked about
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  Speaker 1: this before. Tons of different organizations are putting on virtual
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  Speaker 1: running races five case, ten case, half marathons, marathons, So
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  Speaker 1: find a challenge that looks fun and get a friend
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  Speaker 1: involved do it together. Another tip, find the thing that
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  Speaker 1: you enjoy, and that might just mean a different variation
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  Speaker 1: of something you're already doing. So I was doing workouts
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  Speaker 1: in my apartment with only body weight, and some of
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  Speaker 1: those were great, but other ones I felt like I
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  Speaker 1: was doing four or five minutes of the workout and
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  Speaker 1: that I completely ditched, which can be super easy to
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  Speaker 1: do because yeah, you're not in an actual class. But again,
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  Speaker 1: I revisited the format of my workouts. I realized that
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  Speaker 1: making things am RAP style or an e mom every
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  Speaker 1: minute on the minute, it gave me a certain time
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  Speaker 1: parameter and made it easier for me to commit for
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  Speaker 1: the entire duration of the workout at hand. So again,
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  Speaker 1: find things you enjoy. There are way too many options
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  Speaker 1: out there for you to be doing stuff you don't like,
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  Speaker 1: and that is certainly not the point of fitness right now.
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  Speaker 1: And this brings me to my last tip for today.
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  Speaker 1: Don't be so hard on yourself. You know, we keep
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  Speaker 1: hearing this time and time again, find the things that
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  Speaker 1: make you feel good, do the things that nurture your soul.
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  Speaker 1: Right now is not the time to be going through
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  Speaker 1: some sort of a workout that literally lays you in
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  Speaker 1: bed for hours and hours on end. The purpose of
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  Speaker 1: this is to move your body, to feel those feel
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  Speaker 1: good endorphins, and to give back to you. There is
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  Speaker 1: nothing more important right now than taking care of yourself.
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  Speaker 1: And I have never ever finished a workout and regretted
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  Speaker 1: the fact that I took the time to give back
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  Speaker 1: to me. It's okay if it feels hard, because honestly
• 12:30
  Speaker 1: it is. Change is hard. There are going to be
• 12:33
  Speaker 1: some days where you walk away halfway through. But the
• 12:35
  Speaker 1: important thing is that you're not so hard on yourself
• 12:39
  Speaker 1: that you wake up the next day and you appreciate
• 12:41
  Speaker 1: the opportunity to try again, to try something new. If
• 12:46
  Speaker 1: you feel stuck, if you feel like you just can't
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  Speaker 1: get it to stick, my best advice is to talk
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  Speaker 1: to someone about it, Be open about your frustrations, and
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  Speaker 1: be willing again to try something new, to keep going
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  Speaker 1: back at it, because trust me, where there is a will,
• 13:01
  Speaker 1: and I know you have one, there is a way.
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  Speaker 1: I'd love to hear what you guys are doing. To
• 13:06
  Speaker 1: stick with your routine your workouts at home, hit me
• 13:10
  Speaker 1: up on Instagram at Emily a Badi at Hurdle Podcast,
• 13:13
  Speaker 1: and remember we are all in this together. Another hurdle conquered.
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  Speaker 1: Catch you guys next time.