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5-MINUTE FRIDAY: A Few Very Important Questions That Will Help You Get Unstuck · Hurdle with Emily Abbate

• 0:18
  Speaker 1: Hey, everybody, Emilynia Baudi here. You are listening to five
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  Speaker 1: Minute Friday n Hurdle for this week on five Minute Friday,
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  Speaker 1: I want to touch on something that was said during
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  Speaker 1: Wednesday's episode of Hurdle Moment, and it was said by
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  Speaker 1: doctor Elizabeth Federicks. We were having a conversation about the
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  Speaker 1: frustration that can go hand in hand with feeling stuck,
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  Speaker 1: and her advice to anyone that was feeling stuck was
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  Speaker 1: to ask yourself, what does unstuck look like? And to
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  Speaker 1: further that, what are you hoping to achieve? What are
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  Speaker 1: you hoping to feel? What are you hoping to do next?
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  Speaker 1: Those are some really powerful questions. And I don't know
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  Speaker 1: about you, but I have felt so stuck so many times,
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  Speaker 1: and when you are in this place of overwhelm, it's
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  Speaker 1: really easy to have zero idea of how to get
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  Speaker 1: out of it. But by breaking it down, by asking
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  Speaker 1: yourself a few questions and not being hard on yourself,
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  Speaker 1: that you might not have all of the answers. But
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  Speaker 1: when you start to articulate the answers to these questions,
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  Speaker 1: it can be a little bit at a time. It
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  Speaker 1: can be the small steps that you need to recognize
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  Speaker 1: the forward progress and get toward where you want to be,
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  Speaker 1: that place of feeling and being unstuck. I was in
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  Speaker 1: yoga on Wednesday morning at lions Den and Bethany, the
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  Speaker 1: owner of the studio, said something along these lines. She said,
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  Speaker 1: just take it one breath at a time, and then
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  Speaker 1: take another breath, and take another breath, and take another breath,
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  Speaker 1: and before you know it, you will have your breath
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  Speaker 1: back and your body and it will feel as though
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  Speaker 1: you are capable to move forward when you weren't sure
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  Speaker 1: if that was the case. The theme here it's so
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  Speaker 1: so critical to break things up into little doables, especially
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  Speaker 1: when you are feeling that what can be truly inconvenient
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  Speaker 1: sense of overwhelm. If you can recognize a small win
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  Speaker 1: or articulate one thing that you can do to move
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  Speaker 1: closer to where you want to be, trust me, it
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  Speaker 1: can make all the difference. Again, those questions to ask yourself,
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  Speaker 1: what does unstuck look like for you? What are you
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  Speaker 1: hoping to achieve? What are you hoping to feel? Some
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  Speaker 1: thoughts for you to take into your weekend. I'm not
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  Speaker 1: even going to give you a prompt. Just marinate on that,
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  Speaker 1: and now a listener question.
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  Speaker 2: Hi Emily, my name's Rachel. I living near at Length,
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  Speaker 2: Georgia right now, and my question is about workout scheduling
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  Speaker 2: sort of overall. I'm wondering what you think is a
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  Speaker 2: good mix in terms of strength training, cardio, high intensity
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  Speaker 2: or slow intensity recovery days, kind of what feels like
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  Speaker 2: a good balanced week to you? Thank you.
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  Speaker 1: I actually I laughed a little bit when this listener
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  Speaker 1: question came in because this is a question that people
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  Speaker 1: google all of the time, which means that I have
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  Speaker 1: definitely written about it. I believe the last article that
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  Speaker 1: I wrote about a quote unquote ideal balanced week of
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  Speaker 1: workouts was for shape dot com. And I hate to
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  Speaker 1: say this, but there's no one size fits all answer.
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  Speaker 1: The right week of workouts is truly going to depend
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  Speaker 1: on the individual, what their goals are, perhaps any concerns
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  Speaker 1: they may have injury history. There are so many different
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  Speaker 1: factors to take into what a quote unquote Goldilocks week
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  Speaker 1: of fitness may look like. With that said, the CDC
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  Speaker 1: Centers for Disease Control and Prevention, they have a really
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  Speaker 1: broad recommendation which is one hundred and fifty minutes of
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  Speaker 1: moderate activity every week and two days of muscle strengthening again,
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  Speaker 1: loose here, super flexible in their recommendations. They really are
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  Speaker 1: just advising people to move regularly. I know you're probably
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  Speaker 1: like Emily, you're dancing around the answer to the question.
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  Speaker 1: So I will give you an example of what a
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  Speaker 1: well balanced week of workouts could look like. Monday a
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  Speaker 1: little bit of cardio and upper body strength training. Tuesday,
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  Speaker 1: lower body strength training. Wednesday, maybe a yoga bar, cycling
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  Speaker 1: or swimming. Thursday a hit workout, Friday a total body
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  Speaker 1: strength session, Saturday, a steady state car radio session like
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  Speaker 1: running or cycling for however long feels right for you,
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  Speaker 1: and then Sunday rest again. I give that sample schedule
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  Speaker 1: with a grain of salt and heavily advise every single
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  Speaker 1: person that is listening to this right now to talk
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  Speaker 1: one on one with an expert, whether it be a
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  Speaker 1: certified trainer, a physical therapist, someone with qualifications that can
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  Speaker 1: advise you on your health and fitness planning and programming.
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  Speaker 1: The research shows that you stick with something that brings
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  Speaker 1: you joy. So if you're the kind of person that
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  Speaker 1: finds joy and running great, keep running. If you're the
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  Speaker 1: kind of person that wants to be strength training, great strength, train,
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  Speaker 1: you know, CrossFit, dance, cardio. The list goes on. I
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  Speaker 1: am of the mentality that you have one life and
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  Speaker 1: you've got to focus on the things that are important
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  Speaker 1: to you. So find the joy in your movement and
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  Speaker 1: that is priority number one. And lastly, and I'm going
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  Speaker 1: to be you know, a little I don't know what
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  Speaker 1: the word is here, but be honest with what your
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  Speaker 1: goals are, because it's one thing. If your main priority
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  Speaker 1: is like having fun in your fitness, but if you
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  Speaker 1: are homed in on wanting to lose weight or increase
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  Speaker 1: your muscle mass or insert x here, then it is
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  Speaker 1: really going to be important that you do consult with
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  Speaker 1: an expert because they are going to give you programming
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  Speaker 1: or talk you through an exercise routine that can help
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  Speaker 1: you get to where you want to be. As much
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  Speaker 1: as having fun in fitness is like my moo, that
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  Speaker 1: might not be the thing that works for you if
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  Speaker 1: you have very dialed in specific goals. So be honest.
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  Speaker 1: That's the best thing you can do. That is it
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  Speaker 1: for this week, my friends. I'm going to link that
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  Speaker 1: Shape magazine article that I mentioned at the top of
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  Speaker 1: this in the show notes. But if you have any
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  Speaker 1: other questions. I'm always looking for listener questions to include
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  Speaker 1: in an upcoming episode. The link to leave me a
• 6:57
  Speaker 1: voice message and get featured on the show is in
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  Speaker 1: the show notes. Make sure you're following along with Hurdle
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  Speaker 1: Over at Hurdle Podcast, I am over at Emily a Body,
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  Speaker 1: another hurdle conquered. Catch you guys next time.