Hey, hey, everybody. Emily, a body here. You are listening to 5 Minute Friday. I want to talk to you this week about pulling out of a workout.

I get so many questions about motivation, how to get started, how to show up, how to do things when you just don't feel like doing them.

And oftentimes my tip to that is just start. You'll be so surprised what happens when you get through the process of putting on your sneakers or throwing on that sports bra, putting on your leggings or your shorts or whatever.

And just begin because that in itself is a massive hurdle. But what happens on the days where you do begin and you stick it out for those 5 minutes, those 10 minutes, and it's just not clicking. Well, that's exactly what happened to me last weekend.

I got back to the city from Father's Day. I spent a beautiful, beautiful evening in Connecticut with my dad. And I laced up to go for my run.

And as a recent, I have been doing my interval runs, which are at this point in my training, two minutes on, two minutes off, repeat for five rounds. I've been doing that on the treadmill. And week by week, I've been seeing progress and getting a little bit faster. And it feels really good. Okay.

But this week I decided to take it outside. And so I did my first rep and I looked down and it's faster than I anticipated. I did my second rep and it felt hard and I looked down and it was faster than I anticipated.

And so halfway through my third rep, as I felt like the heat was getting to me. I'm running later than I usually do. I just made the call that I wasn't going to push through it.

It didn't feel right for me. And so in that moment, rather than be hard on myself, rather than judge myself, I chose grace. I chose the concept that there's tomorrow.

And most importantly, I chose to not get worked up about it. Listen, that's not to say that every time something like this happens, I'm going to say, yes, bow out, duck out. It is the time perfect.

Maybe not. But for me in this moment, it did feel right. And I was happy that I listened. And the next day I got up and I put my sneakers on and I got started and I did the workout as it was intended in its entirety.

And that's it. And then I moved forward, right? It's not the end of the world. If you have to change the plan. That is why so often we hear this phrase that training plans are meant to be written in pencil.

And this is a lesson that is applicable in so many ways, so much farther than running. Some days, all you can do is the best you can with what you have. And that is enough.

Even if it looked different the day before or the week before that is OK, it is OK to change the plan. Listen to your gut. I promise you'll never regret it.

My prompt for you this week, what is one area of your life that you could use a pivot in? And what would that pivot look like? What is one area of your life that you may need to have a little grace with yourself?

Take a little bit of a pivot. And what would that pivot entail? And now a listener question.

Hi, Emily. I was wondering if you could share more about your life coaching certification. I know you've talked about it in your stories and previously on the pod, but I wanted to dive in deeper and just ask if how you knew it was the right move for you.

I have a few different health and wellness certifications and I spent a lot of time between 2020 and 2021 working with a handful of clients, but it kind of fell off my priority list after having my son in August of 2021.

I've absolutely loved pouring my heart into my family and a little bit into my day job, but I just keep feeling this poll that I could be and should be doing more not only for others, but also for myself.

Anything you could share on this certification, how you chose it, which company you went with, and then mostly how you're using it today and how it has affected your own life would be so, so appreciated. Thank you.

Thank you for this question. It's a good one. So I did I pack, which is the Institute of Professional Excellence in Coaching. It is a certified professional coach certification, and I chose to become a life coach because I felt inspired in two ways.

First and foremost, by the life coach that I'm working with, I was referred to this life coach by a friend who used her and it has been a really helpful and super transformational.

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