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5-MINUTE FRIDAY: Are You Ready To Speak It Into Existence? · Hurdle with Emily Abbate

• 0:18
  Speaker 1: Hey, hey, Emily, here you were listening to five Minute
• 0:21
  Speaker 1: Friday from Hurdle. I am inclined to gap about goal
• 0:26
  Speaker 1: setting today and the importance of putting your goals out
• 0:31
  Speaker 1: into the universe. I've definitely shared this story on the
• 0:36
  Speaker 1: show before, but it's been some time. So back God,
• 0:42
  Speaker 1: I started the show at the very beginning of twenty eighteen,
• 0:44
  Speaker 1: literally like on New Year's Day essentially, and I believe
• 0:49
  Speaker 1: it was at the end of that year. I was
• 0:53
  Speaker 1: in Vancouver getting ready to run Seaweeds, which was a
• 0:59
  Speaker 1: race that they used to offer. I actually heard not
• 1:03
  Speaker 1: that long ago now that I'm saying this out loud,
• 1:04
  Speaker 1: that they were bringing it back. But a cool part
• 1:08
  Speaker 1: about this particular experience was that they really built out
• 1:11
  Speaker 1: the race expo to include a slew of different programming
• 1:15
  Speaker 1: aimed at helping participants live their healthiest lives. And as
• 1:21
  Speaker 1: we know, a big part of that is the mental
• 1:22
  Speaker 1: side of things as well, And so one of my
• 1:25
  Speaker 1: favorite parts of the weekend was a goal setting session.
• 1:30
  Speaker 1: I went into that goal setting session having never really
• 1:33
  Speaker 1: done anything like that before, and after maybe an hour's
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  Speaker 1: worth of prompts and discussion and small group work and whatnot,
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  Speaker 1: at the end of the session, they asked if anyone
• 1:45
  Speaker 1: wanted to volunteer to come on stage and speak their
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  Speaker 1: goals into existence, and so, naturally, as the extrovert that
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  Speaker 1: I am most of the time, I offered to go
• 1:55
  Speaker 1: on stage. And I went on stage and I stood
• 1:57
  Speaker 1: there and I said, within the next four years, I
• 2:01
  Speaker 1: want hurdle to become the main thing. And that was
• 2:05
  Speaker 1: kind of the beginning for me of getting really intentional
• 2:11
  Speaker 1: with goal setting, so much so that I decided to
• 2:15
  Speaker 1: do a lot of coursework relative to helping people go
• 2:20
  Speaker 1: after their big goals, i e. Becoming a certified professional coach,
• 2:24
  Speaker 1: which you can like and do a life coach. And
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  Speaker 1: something that I took with me from that experience is
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  Speaker 1: that goals don't happen unless you are willing to express
• 2:36
  Speaker 1: what it is that you want. And although there is
• 2:40
  Speaker 1: a lot of benefit to smart goal setting specific, measurable, attainable, relevant,
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  Speaker 1: and time bound, there's also a lot of goodness that
• 2:49
  Speaker 1: can come from saying something a bit more broad and
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  Speaker 1: allowing the universe to conspire in your favor. I know
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  Speaker 1: it sounds a little woo woo, but when you put
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  Speaker 1: out what it is that you want into the world.
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  Speaker 1: That is, when you are capable, able, prepared to truly
• 3:08
  Speaker 1: receive it. Case inpoint, like I said at that goal
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  Speaker 1: setting workshop at Sewee's, I stood on stage and I said,
• 3:16
  Speaker 1: I want hurdle to become the main thing. And now
• 3:19
  Speaker 1: hurdle's the main thing. I mean, there are things that
• 3:22
  Speaker 1: I do that stem off of this show, like speaking
• 3:26
  Speaker 1: and moderating and brand deals, et cetera, et cetera. However
• 3:32
  Speaker 1: it is the main thing. It all stems from this
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  Speaker 1: podcast that I decided to start a year into being
• 3:39
  Speaker 1: my own boss because I wanted to tell stories how
• 3:43
  Speaker 1: I wanted to tell stories, and I didn't want to
• 3:45
  Speaker 1: have to pitch my ideas to everybody else. And so
• 3:49
  Speaker 1: here we are. And so I tell you this story
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  Speaker 1: this week because last week I signed a contract that
• 3:56
  Speaker 1: has been eight years in the making. And although I
• 3:58
  Speaker 1: can't tell you more about it right now and I'm
• 4:01
  Speaker 1: not trying to be super cagey, I swear that I
• 4:04
  Speaker 1: signed it because I was willing to stand up and
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  Speaker 1: speak what I want into existence. And that feels all
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  Speaker 1: the more rewarding and uplifting. And yeah, so we're there.
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  Speaker 1: So that's where we're at. My listener prompt for you
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  Speaker 1: this week is what do you want to put into
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  Speaker 1: the universe? What is it that you want? Maybe you've
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  Speaker 1: been scared to vocalize it, maybe you haven't been able
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  Speaker 1: to really articulate it. But can you do yourself a
• 4:30
  Speaker 1: favor ask yourself what is best for insert name here
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  Speaker 1: and get gritty, get specific, get bold. I want you
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  Speaker 1: to reach out to someone that you care about and
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  Speaker 1: tell them something that you are after. That is your
• 4:48
  Speaker 1: homework assignment and I would love for you to DM
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  Speaker 1: me about it, So shoot me a message. I could
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  Speaker 1: be your person, but also you can message someone else,
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  Speaker 1: someone you know irl and have a real conversation about
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  Speaker 1: maybe something that's scared you to articulate up until this point.
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  Speaker 1: And now a listener question. Hey Emily, I have a
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  Speaker 1: listener question that I'd like to ask anonymously if possible.
• 5:16
  Speaker 1: I'm a longtime listener of the show and love the
• 5:18
  Speaker 1: positivity that it brings to my week. My question is
• 5:21
  Speaker 1: about exercise and aging, particularly in relation to perimenopause and menopause.
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  Speaker 1: I've heard that resistance and strength training are super important
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  Speaker 1: as women age, and comparatively, cardio isn't as significant for
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  Speaker 1: your health. Is this true and can you please explain why?
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  Speaker 1: Thank you for your work. Name redacted, Hi, name redacted.
• 5:42
  Speaker 1: Of course I will answer your question anonymously, and it's
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  Speaker 1: a really important question. Strength training is important for all
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  Speaker 1: of us, but it is critically important during these phases
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  Speaker 1: of life, and that's because it counteracts the effects of
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  Speaker 1: decline estrogen. When you strength train, you preserve your bone density.
• 6:05
  Speaker 1: So basically, decreasing estrogen accelerates bone loss and with that
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  Speaker 1: you up your risk of things like fractures in osteoporosis.
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  Speaker 1: So when you lift weights or candidly even do body
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  Speaker 1: weight exercises, you are placing stress on your bones, which
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  Speaker 1: stimulates bone forming cells and helps to maintain or even
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  Speaker 1: improve bone mineral density. I know this sounds like a
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  Speaker 1: little inside baseball. The other thing about strength training is
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  Speaker 1: it also helps to maintain your muscle mass, which is
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  Speaker 1: something else that naturally can decrease with age. So putting
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  Speaker 1: it all out there, that's why this is critically important
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  Speaker 1: at this life stage. You asked about cardio and its
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  Speaker 1: importance at this life stage. I would say that it
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  Speaker 1: is very important. However, it just it serves a front
• 7:00
  Speaker 1: primary function. If you will then strength training during this time. However,
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  Speaker 1: I say this with a caveat the CDC still recommends
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  Speaker 1: one hundred and fifty minutes of cardio per week for
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  Speaker 1: all adults ages. I think they quantify that as eighteen
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  Speaker 1: to sixty four or sixty five plus. So although the
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  Speaker 1: type of cardio you are doing may differentiate or change
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  Speaker 1: as you age, it's just important that you're getting that
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  Speaker 1: movement in. Just to remind all of you as well,
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  Speaker 1: I am a certified personal trainer, I'm a certified run coach.
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  Speaker 1: I've done the research, and I really make it a
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  Speaker 1: point to make sure that I am only giving out
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  Speaker 1: factual and safe information for all of you. So any
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  Speaker 1: other questions like this, I'm always happy to try to
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  Speaker 1: break it down and lend a hand where I can.
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  Speaker 1: You know where to find me. If you've got a
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  Speaker 1: listener question, you can always email me over at Hullo
• 8:00
  Speaker 1: at Hurdle dot us and the d ms are open
• 8:03
  Speaker 1: over at Hurdle Podcast and at Emily Abodi Another Hurdle conquered.
• 8:09
  Speaker 1: Catch you guys next time