Hey everybody, Emily about here, you are listening to five minute Friday unheardle for this week on five minute Friday. I want to touch on something that was said.

During Wednesday's episode of Hurtle Moment and it was said by Dr. Elizabeth Fedrix. We were having a conversation about the frustration that can go hand in hand with feeling stuck and her advice to anyone that was feeling stuck was to ask yourself what does unstuck look like and to further that what are you hoping to achieve? What are you hoping to feel? What are you hoping to do next?

Those are some really powerful questions and I don't know about you, but I have felt so stuck so many times and when you are in this place of overwhelm, it's really easy to have zero idea of how to get out of it, but by breaking it down by asking yourself a few questions and not being hard on yourself that you might not have all of the answers.

When you start to articulate the answers to these questions, it can be a little bit at a time. It can be the small steps that you need to recognize the forward progress and get toward where you want to be that place of feeling and being unstuck.

I was in yoga on Wednesday morning at Lion's Den and Bethany, the owner of the studio, said something along these lines. She said, just take it one breath at a time and then take another breath and take another breath and take another breath and before you know it, you will have your breath back in your body and it will feel as though you are capable to move forward when you weren't sure if that was the case.

The theme here, it's so, so critical to break things up into little doable, especially when you are feeling that what can be truly inconvenient sense of overwhelm. If you can recognize a small win or articulate one thing that you can do to move closer to where you want to be, trust me, it can make all the difference.

Again, those questions to ask yourself, what does unstuck look like for you? What are you hoping to achieve? What are you hoping to feel? Some thoughts for you to take into your weekend. I'm not even going to give you a prompt, just marinade on that. And now a listener question.

Hi, Emily. My name's Rachel. I live near Atlanta, Georgia right now. And my question is about workout, scheduling, sort of overall. I'm wondering what you think is a good mix in terms of strength training, cardio, high intensity versus slow intensity, recovery days, kind of what feels like a good balanced week to you. Thank you.

I actually laughed a little bit when this listener question came in because this is a question that people Google all of the time, which means that I have definitely written about it. I believe the last article that I wrote about a quote unquote ideal balanced week of workouts was for shape.com.

And I hate to say this, but there's no one size fits all answer the right week of workouts is truly going to depend on the individual what their goals are perhaps any concerns they may have or injury history.

There are so many different factors to take into what a quote unquote Goldilocks week of fitness may look like with that said the CDC Center for Disease Control and Prevention, they have a really broad recommendation, which is 150 minutes of moderate activity every week.

And two days of muscle strengthening again, loose here, super flexible in their recommendations, they really are just advising people to move regularly.

I know you're probably like Emily, you're dancing around the answer to the question. So I will give you an example of what a well balanced week of workouts could look like Monday, a little bit of cardio and upper body strength training Tuesday, lower body strength training.

Wednesday, maybe a yoga bar cycling or swimming Thursday, a hit workout Friday, a total body strength session Saturday, a steady state cardio session like running or cycling for however long feels right for you and then Sunday rest again.

I give that sample schedule with a grain of salt and heavily advise every single person that is listening to this right now to talk one on one with an expert, whether it be a certified trainer, a physical therapist, someone with qualifications that can advise you on your health and fitness planning and programming.

The research shows that you stick with something that brings you joy. So if you're the kind of person that finds joy in running, great, keep running, if you're the kind of person that wants to be string training, great, strength train, you know, CrossFit, dance cardio, the list goes on, I am of the mentality that you have one life and you've got to focus on the things that are important to you.

So find the joy in your movement and that is priority number one. And lastly, and I'm going to be, you know, a little, I don't know what the word is here, but be honest with what your goals are because it's one thing if your main priority is like having fun in your fitness.

But if you are home in on wanting to lose weight or increase your muscle mass or insert X here, then it is really going to be important that you do consult with an expert because they are going to give you programming or talk you through an exercise routine that can help you get to where you want to be.

As much as having fun in fitness is like my MO, that might not be the thing that works for you if you have very dialed in specific goals. So be honest, that's the best thing you can do.

That is it for this week, my friends. I'm going to link that shape magazine article that I mentioned at the top of this in the show notes. But if you have any other questions, I'm always looking for listener questions to include in an upcoming episode.

The link to leave me a voice message and get featured on the show is in the show notes. Make sure you're following along with hurdle over at hurdle podcast. I am over at Emily, a body, another hurdle conquered. Catch you guys next time.