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5-MINUTE FRIDAY: On Paying It Forward · Hurdle with Emily Abbate

• 0:19
  Speaker 1: Hey, everybody, Emily A Badi here coming to you live
• 0:21
  Speaker 1: from the AG studio. You are listening to five minute
• 0:24
  Speaker 1: Friday from Hurdle. I am sitting here feeling just like
• 0:28
  Speaker 1: really full of gratitude. I feel like I like overuse
• 0:32
  Speaker 1: the word gratitude on the show, but today my gratitude
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  Speaker 1: it comes from the community in that I had a
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  Speaker 1: hurdler who was signed up originally for the goal setting
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  Speaker 1: workshop that I held on Wednesday night, and she wanted
• 0:46
  Speaker 1: to know if she could switch to the following Tuesday, which,
• 0:50
  Speaker 1: if you're listening to this on Friday, I still have
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  Speaker 1: a few spots left in the goal Setting Workshop.
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  Speaker 2: I would love for you to join.
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  Speaker 1: You can get ten percent off your spot by using
• 0:58
  Speaker 1: the code grateful at out and you can access it
• 1:01
  Speaker 1: by clicking on over to the show notes, where you
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  Speaker 1: will see a link that was a mouthful. Okay, So
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  Speaker 1: I had this woman who wanted to switch nights. I
• 1:10
  Speaker 1: transferred her registration, but she also happened to register an
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  Speaker 1: extra time. I noticed that today looking at the list
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  Speaker 1: of attendees and I reached out to her and I said, hey,
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  Speaker 1: I see your signed up twice. Were you looking to
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  Speaker 1: gift one of these to somebody else, like did you
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  Speaker 1: register on behalf of another person?
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  Speaker 2: And she said no.
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  Speaker 1: I realized that I was billed twice, but kind of
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  Speaker 1: just wanted to do good and let it be a
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  Speaker 1: holiday gesture, etc.
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  Speaker 2: And I was like, that's so kind. Are you sure?
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  Speaker 1: She says yes, And so I decide to give away
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  Speaker 1: a spot to someone on social media. I ultimately give
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  Speaker 1: away two spots. One of the women that I give
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  Speaker 1: a spot to messages me back and says, this is
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  Speaker 1: so awesome. I'm so excited to participate. I would actually
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  Speaker 1: love to buy someone else's spot in the workshop for
• 2:00
  Speaker 1: whichever night they choose. And that was so kind of
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  Speaker 1: her right because it was so unnecessary. She just earned
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  Speaker 1: herself or was awarded, so to speak, a free spot,
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  Speaker 1: and she said, this is kind. I want to pay
• 2:14
  Speaker 1: it forward. And I think about how often we have
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  Speaker 1: the opportunity to pay it forward in our day to day.
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  Speaker 1: Earlier today, an example on my side, I was walking
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  Speaker 1: into a bookstore. I got to the door at the
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  Speaker 1: same time as a man that was probably ten years
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  Speaker 1: my senior, if I had to guess, and he looked
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  Speaker 1: so puzzled when I held the door open and was like, no,
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  Speaker 1: go ahead, and you go first, Like.
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  Speaker 2: I had like completely flipped the script on him.
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  Speaker 1: And when I was looking at the bookshelf in the bookstore,
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  Speaker 1: I actually walked in to get a card. But then,
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  Speaker 1: of course, as one does in a bookstore, you get
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  Speaker 1: completely soaked up in like the massive stacks of books
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  Speaker 1: everywhere around you. I digress. I was looking at a
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  Speaker 1: copy of Amanda Gorman's new book when the man came
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  Speaker 1: up to me and he said, that was really nice
• 3:03
  Speaker 1: of you. Like this was like five maybe ten minutes
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  Speaker 1: after I'd held the door open for him, and he
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  Speaker 1: was like, I'm gonna pay He literally said to me,
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  Speaker 1: I can't make this up. You make me want to
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  Speaker 1: pay that forward later. It was the smallest act of kindness,
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  Speaker 1: but even the smallest act of kindness can make a
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  Speaker 1: big difference period. So encourage you to take that with you,
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  Speaker 1: put in your pocket, bring it with you into the weekend,
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  Speaker 1: maybe do some good for somebody else, and you might
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  Speaker 1: be surprised how it comes back to you. My prompt
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  Speaker 1: for you this week, my thought prompt for you, what
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  Speaker 1: is one thing you can do over the next day
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  Speaker 1: twenty four hours that doesn't totally put you out, but
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  Speaker 1: can make somebody else's day. Again, what is one thing
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  Speaker 1: you can do over the next twenty four hours which
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  Speaker 1: doesn't completely put you out. I'm not saying you need
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  Speaker 1: to like donate one hundred dollars to charity here, but
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  Speaker 1: can make a difference for the betterment of somebody else.
• 4:00
  Speaker 1: And now I listen to your question.
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  Speaker 3: Hi Emily, my name is Ali and I am from Denver, Colorado.
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  Speaker 3: I just ran my first marathon in New York City.
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  Speaker 3: It was incredible, but now I'm a little lost on
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  Speaker 3: how to move forward with my workout routine. I was
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  Speaker 3: wondering if you could let us know how you break
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  Speaker 3: down your workout when you're not training for a marathon
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  Speaker 3: in regards to strength training, running, and using your peloton.
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  Speaker 3: Thank you so much.
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  Speaker 1: This is a good question, it's a popular question. Congrats
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  Speaker 1: on your New York City marathon. You're right, there's nothing
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  Speaker 1: like it. That is why I've run it four times
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  Speaker 1: now five times if you count the virtual anyway, the workouts.
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  Speaker 1: So I am big on goal setting, if you can't
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  Speaker 1: tell by the fact that I'm hosting all these goal
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  Speaker 1: setting workshops, and for me, it's really really important that
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  Speaker 1: I set some sort of new goal as soon as
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  Speaker 1: I kind of recover from the whole marathon shabang. So
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  Speaker 1: about one to two weeks after I was done with
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  Speaker 1: marathon season this year, I started to look forward to
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  Speaker 1: what's on deck for me, and I realized, after navigating
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  Speaker 1: a little bit of an injury myself, as I talked
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  Speaker 1: about on the show, that strength is a really integral
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  Speaker 1: and important piece to the puzzle that I want to
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  Speaker 1: spend more time focusing on in the coming months. Now,
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  Speaker 1: I am signed up for a half marathon I think
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  Speaker 1: it's in April, and I'm going to run a five
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  Speaker 1: k at the end of February. But other than that,
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  Speaker 1: my sole focus right now is really working on strength training,
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  Speaker 1: and so to hold myself accountable, I decided that it
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  Speaker 1: would be my best interest to start working with a trainer,
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  Speaker 1: and because of COVID, I felt most comfortable finding a
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  Speaker 1: trainer virtually, and I'm doing that via the Future App.
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  Speaker 1: Now full disclosure, I was offered a trial of the
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  Speaker 1: Future app, which I'm super grateful for, but all of
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  Speaker 1: my feedback is one hundred percent honest. I'm working with
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  Speaker 1: this great trainer named Ben. I love how we kicked
• 6:00
  Speaker 1: it off with like a FaceTime getting to know each other,
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  Speaker 1: and we talked honestly about what my goals are, what
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  Speaker 1: I want to incorporate into my routine, the equipment that
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  Speaker 1: I have available to me. And now every Sunday I
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  Speaker 1: get a plan for the week, and my workouts are
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  Speaker 1: usually I think three to four days a week that
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  Speaker 1: incorporates strength training, which is basically what feels like three
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  Speaker 1: to four more days than I had previously been doing
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  Speaker 1: to be honest with you, and in that strength training,
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  Speaker 1: some of it will be like twenty to thirty minute
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  Speaker 1: workout which we'll compliment some cardio for the day, and
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  Speaker 1: other days will be something a little bit longer between
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  Speaker 1: forty and like fifty to fifty five minutes max.
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  Speaker 2: And I'm just excited about it. I'm excited to try
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  Speaker 2: something new.
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  Speaker 1: I think spicing up your fitness routine is a really
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  Speaker 1: fun way to stay motivated if you're looking for motivation.
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  Speaker 1: Another great way to stay motivated is by bringing a
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  Speaker 1: friend into the mix, which helps with accountability. And speaking
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  Speaker 1: of accountability, that is why I love working with this
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  Speaker 1: trainer who Okay, I'm like rambling here a little bit
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  Speaker 1: oh thing to throw into the mix. I'm probably on
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  Speaker 1: my pelton two days a week, and I'm probably running
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  Speaker 1: two to three days a week, which is a big
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  Speaker 1: shift from what was happening before. The biggest takeaways here
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  Speaker 1: when you're feeling a little loss in your fitness routine,
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  Speaker 1: do two things.
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  Speaker 2: First thing, plan more.
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  Speaker 1: When you have a plan, when you know exactly what
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  Speaker 1: you're supposed to do when you wake up for the day,
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  Speaker 1: then you won't be getting down on yourself that you're
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  Speaker 1: not being physically active because you have.
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  Speaker 2: An agenda, you have something to do.
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  Speaker 1: And the second thing is always be setting new goals,
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  Speaker 1: even if they're entirely different than the goals that you've
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  Speaker 1: set before. Winter is a great time that we snuggle up.
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  Speaker 1: We want to stay warm, and that means that we
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  Speaker 1: may want to be keeping our workouts inside, and depending
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  Speaker 1: on what available gym equipment you have, that could mean
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  Speaker 1: that maybe for you it's a great time to strength
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  Speaker 1: train as well.
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  Speaker 2: Set new goals.
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  Speaker 1: Be specific about your goals, and if you need help
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  Speaker 1: setting those goals again, come to the goal setting workshop
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  Speaker 1: on Tuesday night.
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  Speaker 2: Link to join us is in the show notes. That's
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  Speaker 2: it for this week.
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  Speaker 1: I'm over on social at Hurdle podcast and of course
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  Speaker 1: always over at Emily a Body, Another hurdle conquered.
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  Speaker 2: Catch you guys next time.