Keep On Keepin' On
How taking smaller steps can help you get closer to your BIG goals.
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Presented by InsideTracker:
The other day I was on a consulting call with someone who is coming out with a book this fall and wants to build her personal brand so that she secure more speaking opportunities. As with most consulting sessions, this one started out with a 10-minute word vomit of sorts, detailing all of the exciting things she hopes to do in the coming year. I feel that. More often than not, that’s the first step! Putting out all of the exciting, big things you want to accomplish into the universe.
After this moment (or perhaps, during) — many experience an immediate sense of overwhelm. How in the world will I do all of these things? Am I even capable of doing these things?
I get it. I’ve been there. And I’m here to tell you that you can beat that sense of overwhelm if you start setting smaller, actionable goals that help you get to the larger ones. For instance, this particular client wants a new website. Well, in order to get a new website, she’ll need help building it. So, she’ll have to seek out a designer or developer. She’ll also need to know what she wants on the site and have assets to give to said designer or developer to make her thoughts come to life.
We started to think small. Conquer overwhelm. During our call, we made a timeline. On the timeline:
Research website professionals before 8/14.
Have discovery calls before 8/16.
Commit to a designer by 8/18.
Seek out a photographer to work with to snag some new headshots by end-of month.
I got this message from her this morning:
“Update: Just signed a contract with Christie (pumped!) to make the website. Have my brand photoshoot this weekend. Narrowed my keynotes down to my favorite three topics from past speeches. Next up, sizzle reel calls with video people. Thank you again for our time together. Kicked my brain out of ‘overwhelm’ and into action!”
You want to know the funniest part? This consulting call reminded me of the importance of these small steps for myself, too. There’s a lot happening behind the scenes here in Hurdle world, most of which you will see in mid-September! With a to-do list that’s a mile long, I started breaking things into little doables with the help of my assistant during our weekly meeting on Wednesday. I now feel prepared and confident, rather than inundated and asking myself HOW. That’s a really good feeling, one that’s much better for my mental state, too.
PROMPT: What’s one thing on your to-do list that you can break down into little doables? Share it in a comment, below!
HIGHLIGHTS OF THE WEEK
WATCH: Naomi Osaka on Netflix
This documentary series, a look inside of tennis superstar Naomi Osaka’s life, will really make you think. I could definitely relate to the anxiety she talks about when it comes to wanting to be the best. “For so long I tied winning to my worth as a person. I am a tennis player. So what am I worth if I’m not a good one?”
LISTEN: Almost 30: Comparison, Why We Do It + How to Deal
Chelsey, my assistant, said that this episode “was the talk she needed to have with herself.” “I've been catching myself endlessly scrolling social media lately comparing myself to anyone and everyone that shows up in my explore page. I felt like this episode was a pep talk to myself, and I am here for it!” Did you catch Almost 30 co-founder Lindsey Simcik’s episode of Hurdle? If not, click here.
READ: Hooked: Food, Free Will, and How the Food Giants Exploit Our Addictions
Author Michael Moss goes deep into how we associate emotions with food. Plus: how our brains are hardwired to associate certain types of food with longing desire.
GEAR UP: New Balance x Sydney McLaughlin Collection
Loved cheering on Sydney in Tokyo and learning more about her backstory recently. The hurdler (but like, a real, professional one) recently launched this collection with her sponsor New Balance, and it’s cute! My picks are the FuelCell Propel RMX v2 and Syd Crop Bra.
GEAR UP (BONUS!): Lululemon Invigorate Short 6-Inch *Online Only*
I needed to give these a moment here in the newsletter, because I get asked for summer-friendly shorts recommendations all of the time. This is the best short I’ve added to my rotation since the WOLACO North Moore biker last year. It’s got two full-size pockets (one on each thigh) that you can put your phone and nutrition in (no bounce, at all) and another on the back — perfect for stashing keys and cards. They’re soft-yet-sweat-wicking and provide enough coverage so thigh chafe is a non-issue. I purchased multiple pairs after wearing them for the first time, which is a clear indication that I am o-b-s-e-s-s-e-d.
Thanks to my friends at InsideTracker for sponsoring this week’s newsletter!
Welcome InsideTracker as Hurdle’s newest sponsor! When you do what you love — like running, racing, and enjoying the great outdoors — you want to do it for life. InsideTracker can help.
InsideTracker was founded in 2009 by leading scientists in aging, genetics, and biometrics. Using their patented algorithm, InsideTracker analyzes your body’s data to provide you with a clear picture of what's going on inside you and to offer you science-backed recommendations for positive diet and lifestyle changes.
It’s been really helpful for me. I was feeling super sluggish on my runs, and after doing InsideTracker —including a mobile blood draw and DNA swab — I was able to get important insight as to what was going on with me and my body (TLDR; My iron and ferritin levels were low). Then, I adjusted my diet and training so that I can better go after my health & wellness goals — which currently involve feeling at the marathon start lines in London and Chicago.
For a limited time, you can get 25% off the entire InsideTracker store. Simply click here, no code necessary.
🎧 NEW PODCAST EPISODE: #HURDLEMOMENT: An OBGYN Answers Your Feminine Wellness Questions
VAGINA VAGINA VAGINA. There, now you're a little more used to hearing that (via your own voice inside your head, anyway). This week on the show, I'm catering to the ladies with an episode all about feminine wellness with Dr. Jackie Walters, a board-certified OBGYN from Atlanta. Let's face it: Maintaining your vaginal health and feminine wellness is an important part of living a healthy lifestyle. We're getting into all of the nitty gritty, answering questions like:
Is it normal to have irregular periods when training?
What are some irregularities that should have us scheduling a doctor visit?
What is considered normal color and amount of discharge?
Is there a proper way to cleanse 'down there'?
Underwear: Are there certain fabrics/styles that we should look for or avoid?
🎧 NEW PODCAST EPISODE: 172. James Lawrence, Endurance Athlete Known As 'The Iron Cowboy'
Father-of-five James Lawrence made headlines earlier this summer by doing something he called the Conquer 100, which involved him completing 101 Ironman distance triathlons (2.4 mile/3.9km swim, 112 mile/180.2km bike, 26.2 mile/42km run) in 101 consecutive days — raising money for a local charity, Operation Underground Railroad. This wasn't the first time he did something this intense. The Utah native's been breaking World Records for years now. Back in 2015, he completed 50 triathlons in 50 days — in 50 different states (all while averaging less than 5 hours of sleep per night).
However, back in 2008, life was a completely different story. In 2008, his family lost everything in the recession including their house, and to make ends meet the seven of them moved into a small one-bedroom apartment. He talks to me about how sport helped him overcome this devastation, how he preps for these challenges today, what his team looks like, how he recovers, and so much more. There’s no doubting that the through-line here is that with determination and grit, anything is possible.
Don’t Forget to Check Out: HURDLE SESSIONS!
How to Start (and Stay!) Running
How to Take Your Running to the Next Level
Intro to Freelance Writing
Intro to Podcasting
How to Turn Your Side Hustle Into Your Main Gig
Finding Your Power Alone
How to Build a Social Media Presence
Media Strategy for Fitness Professionals
AND *30-Minute One-On-One Consulting Call*
PLEASE LEAVE ME A VOICE MESSAGE! Whether you just want to say hi or have a question you want to ask, I’d love to hear from you! Bonus: Your listener question could be answered in an upcoming episode of the show! No topics are off limits.
My main goal is to have my identity unit planned for my first week of teaching. I can start small by picking the stories I want my students to read, then work on the small activities that they’ll work on to create their own identity stories. Thanks for all of your inspiration!