#HURDLEMOMENT: A Registered Dietitian Reveals Everything You Need to Know About Running Nutrition

What should I eat when I’m training? What about the night before a race? What about DURING? Plain and simple: This episode has been a long time coming. In this week’s #hurdlemoment, I sit down with registered dietician and nutritionist Keri Glassman. She gives us the lowdown on all the things runners need to know about fuel, touching on topics from carbo-loading to energy gels. Plus: What’s up with people giving up alcohol during training and is that post-race burger and a beer OK? Take a breath; we’ve got you covered.

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#HURDLEMOMENT: A Physical Therapist Weighs In On How Athletes Can Recover Faster

Recovery for many athletes — runners included — is a lot like warming up or cooling down. Most of us know the benefits of it, but many don’t take the time to put in the real work. Fact is, there are a lot of things we can do to give back to our bodies, and doing them can make a major difference. For this week’s #hurdlemoment, I sit down with Dan Giordano, DPT, CSCS, and co-founder of Bespoke Treatments, to chat all things recovery. From foam rolling and percussive therapy to cold water immersion and nutrition, we demystify it all in hopes to give all types of athletes the knowledge they need to rest up and get back out there. Plus, Giordano has some serious thoughts about cryotherapy that you've gotta hear.

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MENTIONED IN THIS EPISODE Bespoke has a lot of great instructional videos for proper movement and foam rolling strategies. Check them out, here.

#HURDLEMOMENT: How to Conquer Race Day With Robin Arzon

This week's #hurdlemoment is a must-hear, regardless of if you're running a race this fall or not. Whether it’s your first or your hundredth, marathon race day gives runners the same nervous butterflies every single time. For today’s episode, I sit down with Robin Arzon, 26-time marathoner, Vice President of Fitness Programming and instructor at Peloton, and author of the New York Times bestseller Shut Up and Run. We rap about everything you need to do to prepare before and ON race day, from the best things you can do the day before you toe the starting line to exactly how much fuel you should be taking in along the 26.2 miles. This RRCA-certified running coach and marathon veteran has the tips you need to successfully conquer 26.2 miles, then bring that same swagger along with you in everyday life.

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MENTIONED IN THIS EPISODE WOLACO | New York local? Click to be kept in the loop on WOLACO Wednesday, their weekly free workout series. WOLACO Women is also releasing some fun new stuff in October. Click this link get 15 percent off your purchase on launch day!

14. Healthy Travel Hacks From Two Women Who're Constantly On The Go

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Teaming up with trainer Betina Gozo in Los Angeles for this week’s #hurdlemoment, where we’re dishing on our top healthy travel suggestions. From how to avoid germs on the plane to strategies for smarter eating, there’s no reason your next vacation (or work trip!) has to completely derail positive progress. Plus: We offer up our favorite in-the-air skincare suggestions and rap about the best way to beat jet lag. 

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MENTIONED IN THIS EPISODE WOLACO | WOLACO was named the go-to brand for exercising on the road by Travel and Leisure. They focus on the basics creating fashionable and fuss-free gear that actually makes your life and workouts that much easier. Check them out at WOLACO.com and on Instagram @wolacowomen.

13. The Secret To Happiness

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Happiness is how you feel about yourself when you’re by yourself. It’s not something that should hinge on how someone else shows up for you or likes on social media. You have the opportunity every day to do things that make you a better you, a happier you, a person that you are proud of. I’m talking all about this on today’s #hurdlemoment, and I’m offering up an essential, list-making exercise that will help you get out of your own way on the path toward a happier, healthier self.

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MENTIONED IN THIS EPISODE WOLACO | New women’s line is live, and I’m obsessed with their Walker Crop (but really, I have it in three colors). NYC local? Click to be kept in the loop on WOLACO Wednesday, their weekly free workout series.

12. 7 Things Every Aspiring Marathoner Should Know

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About 0.5 percent of the U.S. population runs a full marathon. Zero. Point. Five. Which means that if you’re listening to this week’s #hurdlemoment and you’ve either decided to run a marathon or you’re considering it, that’s pretty rad. Seven marathons down, I’m now a certified run coach with a fair share of experience under my belt. I’ve been getting loads of questions about the process, so this week  I’m offering up 7 essential things every marathoner should know heading into a new training cycle. Spoiler alert: things are going to go wrong, and you’re going to be just fine.
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11: Are Your Priorities Out of Whack?

Sometimes we all need to take a step back and evaluate. Feel like you’re stressed lately? Is something missing? Are you constantly frustrated? Hey, I’ve been there. One way to feel better: analyzing and committing to your priorities. In today’s #hurdlemoment, I chat about Health-Ade CEO Daina Trout’s “bucket theory” (originally discussed in episode 49), and offer up a simple, 15-minute strategy to living every day with intention. Good news: By the end of this episode, you’ll be checking something off your to-do list that’s been there for way too long.

10: 30 Lessons I Learned By (The End Of) Age 30

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Invest in yourself. Let the past be the past. Silence is golden. In today’s #hurdlemoment, I’m offering up a little bit of wisdom in honor of my June 2 birthday. Cue 30 different lessons I learned by the end of my thirtieth year. FYI: I don’t have all the answers (and never will), but something tells me you may want to have a notepad handy.
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Nine: So You Want To Start A Podcast

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I knew absolutely nothing about podcasts when I decided that I wanted to create one. It’s been a wild ride, but I’d like to think that after 18 months of recording, I know a thing or two about starting one of these from scratch. In today’s #hurdlemoment, I share some insight into exactly what being a podcaster entails, including the total time commitment, equipment I use, and how to get your show on popular platforms like iTunes and Spotify. Fact is, you only get to be a beginner once—but if you do it right, once is enough.

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Seven: What It Really Means To Be An Entrepreneur

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You can be whoever you want to be if you’re willing to put in the work. And while being your own boss can be a blast, it also comes with a fair share of challenges. For the past couple years, I’ve been building a brand from the ground up and learning what it truly means to be an entrepreneur. I don’t have all of the answers and often feel like I’m totally winging this thing, but I’ve learned a TON in the process. In this week’s #hurdlemoment, I’m chatting the highs and lows of entrepreneurship and offer a few smart strategies for starting something from scratch.

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Six: 6 Habits of Happy People

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We all have this idea in our head of what it’s going to take to be happy. Maybe it’s a dream apartment, job, or partner. But the truth is that happiness starts from within. In today’s #hurdlemoment, I share my six tried-and-true habits for happier living—some of which have gotten me through even my toughest days. Make sure to shoot me a DM or an email to emily@hurdle.us and let me know what yours are, too!

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Five: 4 Tricks To Eliminate Negative Self-Talk

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The beginning of 2019 was a little rough for me. To everyone else, it looked like I was living my best life. Traveling from Spain and Paris to Austin and Los Angeles; working hard and living it up. I was struggling. Being on-the-go constantly made it hard for me to keep up with my healthy habits, and I fell into somewhat of a rut. As a result, I realized in early March that I wasn’t proud of how I was talking to myself.

In today’s #hurdlemoment, I open up about that struggle and how I got through it. I share with you the four strategies I used to shift the dialogue, eliminate negative self talk, and get back to being the Emily that I love. The Emily that’s proud of the woman she’s become, and accepts that every day is a work in progress. 

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Four: 7 Strategies To Be Your Most Productive Self

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We all have 24 hours in a day (including Beyoncé). It’s normal to wonder how you can make the most of them. Ever since embracing life as a freelance journalist and solopreneur at the beginning of 2017, I’ve homed in on certain strategies to squeeze out every ounce of productivity from the moment I wake up in the morning until my head hits the pillow at night. In today’s #hurdlemoment, I share my seven strategies to being more productive. Grab a pen and paper (or get your fingers ready) for a few notes, these will help you maximize your time and make room for the things that matter.

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Three: How to Start (And Stay) Running

Today, I’m a certified run coach and seven-time marathoner. But not too long ago, I could barely run a mile without wanting to pass out. In today’s #hurdlemoment, I share my tried-and-true tips on how to start running—and stay running. I totally understand why you might feel intimidated. Picking up any new hobby can definitely feel overwhelming. The good news? With the right attitude, you too will be crushing morning miles in no time.
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One: How to Live a Life You Love

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No one has the perfect life, but you have the opportunity (key word: “opportunity”) to get pretty darn close. In #HURDLEMOMENT—my new bite-size series launching today—I offer easy-to-digest tips and strategies to get over the speed bumps we face on the regular. The goal of this segment? Give #hurdlers a little motivation every Wednesday, in the form of a quickie episode, complete with actionable advice, techniques, and strategies. Some of these weekly installments will be me alone, and others may feature guests.

In the first #HURDLEMOMENT, I’ll be sharing a bit about a list-making exercise I did last year that helped me home in on the things I enjoy and stop doing a lot of the things I don’t. After listening, make sure to shoot me snapshots of your lists, and tag Hurdle on Instagram so we can get this conversation going.

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