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Presented by Future:
In my teenage years, I wasn’t really into wellness. I was overweight, not super active, and didn’t have a strong why (yet) for taking care of my body. As I got older and learned a lot more, I made the conscious decision to invest in my personal betterment by moving more regularly and eating better, which contributed to a large weight loss between freshman and junior year of college. By the time I returned to campus senior year, I felt like an entirely new person. A person that wouldn’t believe where I am in this journey, 14 years later (yes, my age is showing).
I quickly learned that prioritizing feel-good habits helped me show up for both the people I cared about (personally and professionally) — as well as for myself. As I came to learn how to love myself, I saw improvements across all areas of my life. Don’t just take my word for it, either: One study sponsored by HSBC event found a strong link between physical health, mental wellness, and financial fitness. Other research shows that self-criticism is the opposite of your BFFL. When used excessively, it’s associated with worse self-control, less motivation, and greater procrastination.
These days, I can’t imagine my life without my go-to happy, healthy habits. And so, today I’m sharing my foundational five with you:
1. Journaling: I’ve been a writer for as long as I can remember. Journaling has taken many different forms for me over the year, but the one that has stuck the longest is a one-page brain dump first thing in the morning, culminating in a gratitude from the past 24 hours. It helps if you do it in a notebook you love. For me, that’s the Baronfig Confident.
2. Breathwork: I can confidently say this is now a part of my regular routine, thanks to the Open app. Research shows that breath can be a major game-changer for everything from stimulating the nervous and cardiovascular systems — which in turn can alter both physical and mental health states. Through stimulating the rest and digest response, you can dramatically impact your mood and anxiety levels. In other words: Befriending your breath is the secret to gaining “control” over emotions that feel otherwise unregulated.
3. Morning movement: Whether or not you consider yourself a morning person, getting active first thing in the morning has whole-body benefits. Want to befriend early endorphins, but feel like it’s impossible? Here are my two tricks to get you active:
No. 1: Know exactly what type of movement you want to do, which may involve a bit of planning. Maybe you have to book a class ahead of time, or perhaps chat with a friend about meeting at a certain spot for a run.
Then, No. 2: Take the other guess work out of it, too. Lay out your clothes in advance, have your playlist ready, and a reward — like your favorite coffee — on deck.
4. One friend date/week: This started as a New Year’s resolution at the top of 2023, and it’s now one of my favorite parts of my week. Every Sunday, I figure out one activity to do with a friend. This way, I can have something to look forward to — even during my busiest work weeks. The socializing and connection has this special way of bringing me back to self, while getting to spend time with someone I love and often try new things, like a pottery class or a new cocktail bar.
5. Unplugging: Another 2023 resolution that has done me well — I no longer sleep with my phone next to my bedside, and it makes me SO CALM. The phone “goes to bed” on a Courant charging pad on my dresser, which I can’t reach when I’m in between the sheets, about :45 before I go to sleep. And! It’s on “sleep mode,” which means only my most favorite people can contact me. No app notifications, at all. I set an alarm using Alexa, which means that I don’t even need to pick up my phone before I crash for the evening.
So tell me: What are your foundational wellness habits? What’s one thing you’ve learned about yourself by incorporating them into your routine?
Keep hurdling,
HIGHLIGHTS OF THE WEEK
I’m Listening To: Farewell
My friend Clay Skipper recently started podcasting, and he’s damn good at it. In this new podcast from The Growth Equation, you’ll get helpful advice on everything from how to set better goals to why you should stop your workout short (seriously). Plus: weekly interviews with dope humans, including as of late Courtney Dauwalter and Kate Bowler.
I’m Reading: Calling in ‘The One’: 7 Weeks to Attract the Love of Your Life by Katherine Woodward Thomas
A friend read this, and met her partner shortly after. What’s the worst that can happen? Ordered it on Amazon today, will report back.
Gear I’m Loving: lululemon Fast & Free Fleece Running Neck Warmer
It’s like my go-to ear warmer, but for my neck — vital in these brutal temperatures we’re experiencing right now in New York. Got this yesterday, wore it this morning, and can’t even imagine a run without it, now.
Quote I’m Loving: “Why be voluntarily buried under the stories you’re telling yourself when they’re not true?” — Natalie Kuhn, upcoming episode of Hurdle, coming soon.
Thanks to Future — a new workout experience that pairs you one-on-one with your own fitness coach — for supporting Hurdle.
The amount of messages I’ve received from hurdlers who are feeling lost with their workout routine lately has skyrocketed. I don’t want you to feel lost, but I am happy that I have this offer to give you. Enter Future, a workout app that pairs you with a coach who will map out a plan based on your goals, with workouts delivered to your phone each week.
Future, your Apple Watch (don’t worry, then loan you one for free if you don’t have!), and the app all pair seamlessly so you and your coach can track your progress, celebrate achievements, and keep you accountable every day. I have absolutely loved working with my coach Brandon, and I feel comfortable knowing he’s got my best interest in mind — planning workouts specifically for me (and my body/injury history). He’s so good at following up with me post-sweat, asking how the different movements felt, and communicating to help me get to where I want to be.
Get started right now with 50% off your first month with the special Hurdle offer. Head on over to TryFuture.com/Hurdle to get the deal today!
When Googling “perseverance”, a photo of Lucy Charles Barclay should show up in your top search results. After coming in second four times at the Ironman World Championships in Kona, Lucy broke the tape last year while also setting a course record. We sit down and talk about Lucy’s journey to competing professionally in the triathlon, the continuous balance that comes with training both the body and the mind for big events, and her experience at Kona this last year as the first time Ironman World Championships included a split race event.
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Another (weekly) Hurdle conquered. Catch you guys next week.
I've had a few habits that I lacked consistency with over the last year or so. But have made a harder push since the new year to prioritize more. The number one is morning movement. I started a 30-day yoga challenge and haven't missed one yet! Though a few have been pushed to after work rather than the morning. I was in a car accident in July of 2022 putting fitness on the backburner for a little over a year while in recovery. I'm finally in a place where I feel I can begin again. And though my activity may not look like it did in June of 2022, I'm still nervous to begin running again, it feels so good to start with yoga and build a foundational morning routine of movement and build my core muscles back up so that I will feel confident when I start running again; goal is to start 1-2x per week in February in place of yoga. My second is journaling. I try to put pen to paper in my Baronfig Clear Habit journal for at least a few minutes as many days of the week as possible. I'm currently averaging 4-5 days a week, but and working to make it a part of my core morning routine every day. Thank you, Emily, for all the inspiration, tips and support you bring to the Hurdle community!