5-MINUTE FRIDAY: Are You Ready To Speak It Into Existence?

If you aren't willing to vocalize what it is that you want, then you don't ~get~ to get it. Talking about that mindset, and what happened for me once I spoke my goals into existence. Plus: Answering a listener question about training through menopause. If you're interested in more of that content, check out my friend Liz Plosser's Substack, Best Case Scenario.

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Episode Transcript

Speaker 1 (00:18):
Hey, hey, Emily, here you were listening to five Minute
Friday from Hurdle. I am inclined to gap about goal
setting today and the importance of putting your goals out
into the universe. I've definitely shared this story on the
show before, but it's been some time. So back God,

(00:42):
I started the show at the very beginning of twenty eighteen,
literally like on New Year's Day essentially, and I believe
it was at the end of that year. I was
in Vancouver getting ready to run Seaweeds, which was a
race that they used to offer. I actually heard not

(01:03):
that long ago now that I'm saying this out loud,
that they were bringing it back. But a cool part
about this particular experience was that they really built out
the race expo to include a slew of different programming
aimed at helping participants live their healthiest lives. And as
we know, a big part of that is the mental
side of things as well, And so one of my

(01:25):
favorite parts of the weekend was a goal setting session.
I went into that goal setting session having never really
done anything like that before, and after maybe an hour's
worth of prompts and discussion and small group work and whatnot,
at the end of the session, they asked if anyone
wanted to volunteer to come on stage and speak their

(01:47):
goals into existence, and so, naturally, as the extrovert that
I am most of the time, I offered to go
on stage. And I went on stage and I stood
there and I said, within the next four years, I
want hurdle to become the main thing. And that was
kind of the beginning for me of getting really intentional

(02:11):
with goal setting, so much so that I decided to
do a lot of coursework relative to helping people go
after their big goals, i e. Becoming a certified professional coach,
which you can like and do a life coach. And
something that I took with me from that experience is

(02:31):
that goals don't happen unless you are willing to express
what it is that you want. And although there is
a lot of benefit to smart goal setting specific, measurable, attainable, relevant,
and time bound, there's also a lot of goodness that
can come from saying something a bit more broad and

(02:52):
allowing the universe to conspire in your favor. I know
it sounds a little woo woo, but when you put
out what it is that you want into the world.
That is, when you are capable, able, prepared to truly
receive it. Case inpoint, like I said at that goal

(03:13):
setting workshop at Sewee's, I stood on stage and I said,
I want hurdle to become the main thing. And now
hurdle's the main thing. I mean, there are things that
I do that stem off of this show, like speaking
and moderating and brand deals, et cetera, et cetera. However
it is the main thing. It all stems from this

(03:35):
podcast that I decided to start a year into being
my own boss because I wanted to tell stories how
I wanted to tell stories, and I didn't want to
have to pitch my ideas to everybody else. And so
here we are. And so I tell you this story
this week because last week I signed a contract that

(03:56):
has been eight years in the making. And although I
can't tell you more about it right now and I'm
not trying to be super cagey, I swear that I
signed it because I was willing to stand up and
speak what I want into existence. And that feels all
the more rewarding and uplifting. And yeah, so we're there.

(04:17):
So that's where we're at. My listener prompt for you
this week is what do you want to put into
the universe? What is it that you want? Maybe you've
been scared to vocalize it, maybe you haven't been able
to really articulate it. But can you do yourself a
favor ask yourself what is best for insert name here
and get gritty, get specific, get bold. I want you

(04:41):
to reach out to someone that you care about and
tell them something that you are after. That is your
homework assignment and I would love for you to DM
me about it, So shoot me a message. I could
be your person, but also you can message someone else,
someone you know irl and have a real conversation about

(05:04):
maybe something that's scared you to articulate up until this point.
And now a listener question. Hey Emily, I have a
listener question that I'd like to ask anonymously if possible.
I'm a longtime listener of the show and love the
positivity that it brings to my week. My question is
about exercise and aging, particularly in relation to perimenopause and menopause.

(05:26):
I've heard that resistance and strength training are super important
as women age, and comparatively, cardio isn't as significant for
your health. Is this true and can you please explain why?
Thank you for your work. Name redacted, Hi, name redacted.
Of course I will answer your question anonymously, and it's
a really important question. Strength training is important for all

(05:50):
of us, but it is critically important during these phases
of life, and that's because it counteracts the effects of
decline estrogen. When you strength train, you preserve your bone density.
So basically, decreasing estrogen accelerates bone loss and with that

(06:11):
you up your risk of things like fractures in osteoporosis.
So when you lift weights or candidly even do body
weight exercises, you are placing stress on your bones, which
stimulates bone forming cells and helps to maintain or even
improve bone mineral density. I know this sounds like a

(06:34):
little inside baseball. The other thing about strength training is
it also helps to maintain your muscle mass, which is
something else that naturally can decrease with age. So putting
it all out there, that's why this is critically important
at this life stage. You asked about cardio and its
importance at this life stage. I would say that it

(06:56):
is very important. However, it just it serves a front
primary function. If you will then strength training during this time. However,
I say this with a caveat the CDC still recommends
one hundred and fifty minutes of cardio per week for
all adults ages. I think they quantify that as eighteen
to sixty four or sixty five plus. So although the

(07:19):
type of cardio you are doing may differentiate or change
as you age, it's just important that you're getting that
movement in. Just to remind all of you as well,
I am a certified personal trainer, I'm a certified run coach.
I've done the research, and I really make it a

(07:41):
point to make sure that I am only giving out
factual and safe information for all of you. So any
other questions like this, I'm always happy to try to
break it down and lend a hand where I can.
You know where to find me. If you've got a
listener question, you can always email me over at Hullo
at Hurdle dot us and the d ms are open

(08:03):
over at Hurdle Podcast and at Emily Abodi Another Hurdle conquered.
Catch you guys next time