The Most Important List I've Ever Made
+ how to make the a similarly helpful one for yourself, too.
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Presented by LMNT:
Almost four years ago now I went on a 10-day solo trip to Italy that changed my life. For a better part of the past 16 months, I’ve been daydreaming at least once daily about my next trip to the land of pasta and kindness. That experience opened my eyes to the beauty of traveling alone. Want to go out to dinner? Do it. Want to cancel a reservation and snag a personal pizza instead? Yep, green light. Want to take a day trip to Tuscany, go for a run where you lose track of time, and make eyes at cute Italian men as they leave their offices? Yep, yep, yep. Abundance, nice to see you.
I was sitting at a pizza restaurant called Santarpia on my first night in Florence when I took out a notebook and pen. Awaiting a glass of Montepulciano with the soundtrack of Italian conversations I couldn’t understand lingering in the background, I began to writing. In that moment, I felt so much contentment. The heading flowed from my black pen: “My joy list.” It was (and is, as I still have it in my apartment) exactly what it sounds like: A list of the things in my life that bring me happiness. I won’t detail the entire list here today, but a few highlights:
Listening to podcasts walking around the west village without a destination in mind
Running (especially when it feels effortless)
Being awake before the rest of the world
Helping others
Standing inside of bookstores and meandering through the stacks
Lingering at a restaurant bar over good food for hours, befriending bar staff
Sitting at the kitchen counter in the house I grew up in, Billy Joel must be playing
Getting manicure/pedicures with Mom
Going to the movies alone, getting a popcorn and a Diet Coke
There are 21 things on my original list. Since then, I’ve rewritten this list a few times. Each time, I tweak some parts, add some items, and experience this warm, happy feeling in my chest thinking about experiencing all of the bullets.
I share this with you today because, like many of you, I’ve had ups and downs over the past year. On the days where I find it difficult to focus on joy, I go back to this list and the different iterations of it. It isn’t always easy to smile when life feels hard, and you don’t have to. But we have the opportunity every day to choose joy and seek it.
This list helps me get out of my own way. I can’t tell you how many times I’ve hopped on the subway and headed down toward Christopher Street to meander without a plan when I feel like mine are (otherwise) falling through. Looked up movie times. Sat in silence on my rooftop at 5:30 a.m. with my thoughts with the sun’s first rays kissing my cheeks. It’s in those moments I’m reminded of the opportunity we have in every day. Forever grateful for that first time I took the opportunity to pen my joy list.
PROMPT: Go ahead, make your joy list. Share a bullet or two in the comments below.
HIGHLIGHTS OF THE WEEK
WATCH: Kipchoge: The Last Milestone
In 2019, Eliud Kipchoge became the first human to run a marathon in under two hours. This documentary tells the story of how he did it, and is jam-packed of motivation and inspiration to go after your goals — whatever they may be.
WATCH: Sydney McLaughlin’s Recent Instagram Video
Just, wow. Last week, I mentioned Sydney’s New Balance collection in the newsletter. This week, she’s back in here after sharing a really vulnerable moment, addressing her faith and the struggle that comes with success. In the caption: “Even in success, there can be pain. Even in triumph, there can be tribulations. But how you respond, and the lens in which you view those situations provides an opportunity for growth and change.” Give the whole video a watch.
LISTEN: Rich Roll on Dan Churchill’s The Epic Table Podcast
My friend (and past Hurdle guest) Dan Churchill had a great conversation with Rich Roll recently, which went live on his podcast feed yesterday. They talk about everything from how Rich became plant-based and started running ultra marathons to how he began building his business and the power of rehab.
CHECK OUT: Kreatures of Habit
Another past Hurdle guest, Michael Chernow, launched a new brand yesterday called Kreatures of Habit! Excited for him and to see how this evolves, and I can’t wait to check out their new PrOATagonist Oatmeal. It’s instant and overnight gluten-free oatmeal with 30 grams of plant-based protein, vitamin D3, and omega fatty acids. Sending a huge congrats his way!
TRY: Instead of leading with “what do you do?” when you meet someone new, ask “how have you been feeling lately?”
I was invited to a dinner the other night, put on by my friends at Lululemon, to launch their new ‘Feel’ campaign. At the beginning of the night, we were prompted to get into conversations with one another without addressing what we do for work. I love that. It makes you think: Who am I outside of what I do from 9-to-5 (or, whatever your working hours are). Try this exercise in the next couple weeks. See how it steers your conversations and relationships in fun ways.
DO: Music + Talk: Unlocked — Conquer: 45-Minute Interval Run
Had an absolute blast collaborating with Spotify on this new project, and I wanted to make sure I shared it with all of you here. The new series combines great music and conversation in a one-of-a-kind format, available only on Spotify. My episode is a 45-minute interval run, in which I’m sharing some of my go-to running tracks and coaching listeners through six, 3- to 4-minute pushes. Make sure to tag me over on Instagram @emilyabbate (and tag @spotify, too!) if you give it a whirl!
Thanks to LMNT — an electrolyte drink mix with everything you need and nothing you don't — for supporting Hurdle.
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Head to DrinkLMNT.com/Hurdle to get a FREE LMNT sample pack, including two citrus, two raspberry, two orange, and two raw unflavored. You only pay $5 for shipping! To claim this deal you must go to DrinkLMNT.com/Hurdle — no code necessary.
🎧 NEW PODCAST EPISODE: #HURDLEMOMENT: Everything You Should Know About Trail Running With Mirna Valerio
Summer is one of my favorite times to get out in nature, so what better time to talk about all things trail running than right now. So! I brought on an expert to chat about this: Meet Mirna Valerio. She's an endurance athlete, author, speaker, and Merrell ambassador. Today, she's back on Hurdle for the second time to school us in tackling the trails. From what you need to know about trail running sneakers to safety precautions to take and what apps you can use to help map out your route — this endurance athlete has the 4-1-1.
🎧 NEW PODCAST EPISODE: 173. Tara Stiles, Founder of Stråla Yoga
Tara Stiles is a global yoga, movement, wellness, and mindfulness expert, author and founder of Stråla Yoga. For episode 173, we talk about how dance was actually the gateway for her practice, opening up a world of freedom and joy that she didn’t know was possible. We talk about her first few classes at Crunch, the instructors that shaped her practice, and the frenzy that came hand in hand with opening her own space. Plus: The whirlwind that was getting featured in The New York Times and how earning the nickname "yoga rebel" changed everything for her. Tara and I also rap about teaching during Covid, what it’s been like for her shifting to digital, and how she keeps her head on straight with hundreds of thousands of people practicing with her online.
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.
Love the specificity of these examples! Made me think:
- Walking my dog at sunrise to our go-to coffee shop where they know me and George
- Tending to my garden barefoot/barehand
- Completing (or failing) at a difficult challenge when I am the only one who knows
-sunrises on the beach without another soul in sight
-holding baby sea turtle hatchlings from a nest that I saw the mama lay (I'm a sea turtle biologist)
-the smile on my grandparents faces when i surprise them after a long time away
Just starting this at work after listening to 5 minute Friday. Definitely going to pick up my journal this afternoon and keep it going. Thank you for the reminder to choose joy 🥰