1 00:00:00,040 --> 00:00:00,760 Speaker 1: Core values. 2 00:00:00,920 --> 00:00:03,279 Speaker 2: When we're living and breathing them every day in our lives, 3 00:00:03,640 --> 00:00:06,480 Speaker 2: that's what makes us feel most fulfilled. So if you 4 00:00:06,519 --> 00:00:09,040 Speaker 2: can begin your day like that, with filling yourself up 5 00:00:09,119 --> 00:00:12,200 Speaker 2: with that stuff that makes you feel like an amazing 6 00:00:12,280 --> 00:00:15,400 Speaker 2: human and makes your heart feel full, then like the rest. 7 00:00:15,280 --> 00:00:25,360 Speaker 1: Of the day is yours for the taking. 8 00:00:31,600 --> 00:00:35,000 Speaker 3: Hey, everyone, Emily a body here. You are listening to 9 00:00:35,159 --> 00:00:40,760 Speaker 3: another installment of Hurdle. Moment from Hurdle, I am so 10 00:00:40,760 --> 00:00:44,760 Speaker 3: so excited to bring you today's episode because I am 11 00:00:44,880 --> 00:00:48,680 Speaker 3: chatting with my dear friend, editor in chief of Woman's 12 00:00:48,800 --> 00:00:53,680 Speaker 3: Health magazine, Liz Plosser. Now, her name may sound familiar 13 00:00:54,120 --> 00:00:57,800 Speaker 3: because she has been on the show before. Oh my goodness, 14 00:00:58,080 --> 00:01:02,160 Speaker 3: what feels like forever ago now, back in twenty eighteen, 15 00:01:02,400 --> 00:01:05,399 Speaker 3: soon after Hurdle launched. I'm going to link to her 16 00:01:05,480 --> 00:01:08,959 Speaker 3: original episode in the show notes. But Liz is coming 17 00:01:09,000 --> 00:01:12,920 Speaker 3: in today to chat about something that is near and 18 00:01:12,959 --> 00:01:17,120 Speaker 3: dear to my heart, and that is mornings. Liz is 19 00:01:17,160 --> 00:01:19,960 Speaker 3: the author of a new book coming out on September 20 00:01:20,160 --> 00:01:23,400 Speaker 3: seventh called Own Your Morning, or You Set Your AM 21 00:01:23,560 --> 00:01:27,800 Speaker 3: Routine to Unlock your Potential, And so it was natural 22 00:01:27,840 --> 00:01:30,520 Speaker 3: that she came in and gave us some of her 23 00:01:30,640 --> 00:01:34,240 Speaker 3: expert backed tips on how to do just that. We 24 00:01:34,280 --> 00:01:37,880 Speaker 3: talk about the importance of articulating what your values are 25 00:01:38,040 --> 00:01:42,640 Speaker 3: to appropriately take full advantage of the early hours of 26 00:01:42,680 --> 00:01:44,959 Speaker 3: the day, and she says something that I think is 27 00:01:44,959 --> 00:01:47,520 Speaker 3: really important to reiterate here that you don't need to 28 00:01:47,560 --> 00:01:51,440 Speaker 3: be a proper member of the dawn patrol setting four 29 00:01:51,480 --> 00:01:55,400 Speaker 3: am alarms to quote unquote own your morning, but rather 30 00:01:55,760 --> 00:01:58,639 Speaker 3: you need to home in on those values to really 31 00:01:58,680 --> 00:02:04,000 Speaker 3: figure out what the best goldilocks ideal way for you 32 00:02:04,120 --> 00:02:07,520 Speaker 3: to properly start your day and set yourself up for 33 00:02:07,640 --> 00:02:09,960 Speaker 3: success in the hours to come. 34 00:02:10,680 --> 00:02:12,880 Speaker 4: So so grateful for Liz for her time. 35 00:02:13,120 --> 00:02:16,080 Speaker 3: As we say in today's episode, who's actually my first 36 00:02:16,080 --> 00:02:19,000 Speaker 3: ever guest in the new Hurdle studios. 37 00:02:19,040 --> 00:02:19,799 Speaker 4: So so so. 38 00:02:19,880 --> 00:02:23,280 Speaker 3: Amped on that and just so excited to bring you 39 00:02:23,440 --> 00:02:25,679 Speaker 3: these tips and tricks. Make sure you're following along with 40 00:02:25,760 --> 00:02:28,960 Speaker 3: Hurdle over at Hurdle Podcast, I am over at Emily 41 00:02:29,000 --> 00:02:32,480 Speaker 3: a Body and if you have an extra few seconds today, 42 00:02:32,720 --> 00:02:36,000 Speaker 3: head on over into Apple Podcasts or wherever you get 43 00:02:36,040 --> 00:02:39,400 Speaker 3: your podcasts and rate and review. The show means the 44 00:02:39,440 --> 00:02:50,560 Speaker 3: world to me. And with that, let's get to Hurdling. Today, 45 00:02:50,600 --> 00:02:53,040 Speaker 3: I'm sitting down with Liz Plosser. She's the editor in 46 00:02:53,080 --> 00:02:55,600 Speaker 3: chief of Women's Health magazine, an old friend of mine, 47 00:02:55,680 --> 00:02:59,000 Speaker 3: and you might see clips of this, but we're in 48 00:02:59,040 --> 00:02:59,880 Speaker 3: the Hurdle studio. 49 00:03:00,639 --> 00:03:02,240 Speaker 1: Yes, it is beautiful. 50 00:03:02,320 --> 00:03:05,520 Speaker 2: I wish everybody could see how sunny and happy and 51 00:03:05,560 --> 00:03:06,600 Speaker 2: colorful and. 52 00:03:06,520 --> 00:03:09,720 Speaker 1: Just Emily Vibes it is. I am loving sitting here with. 53 00:03:09,639 --> 00:03:13,320 Speaker 4: You, Emily Vibes, it is. It's special to have you 54 00:03:13,320 --> 00:03:14,600 Speaker 4: in here. It's crazy. 55 00:03:14,639 --> 00:03:17,480 Speaker 3: I mean, we were just wrapping before we started recording 56 00:03:17,560 --> 00:03:19,359 Speaker 3: about how. 57 00:03:19,280 --> 00:03:21,359 Speaker 4: Much has happened since the last time we recorded. 58 00:03:21,560 --> 00:03:25,160 Speaker 3: You were one of my first guests back in twenty eighteen. 59 00:03:25,919 --> 00:03:27,320 Speaker 1: Yes, I know. 60 00:03:27,360 --> 00:03:29,640 Speaker 2: I literally have goosebumps thinking about it. I had only 61 00:03:29,680 --> 00:03:31,880 Speaker 2: been in my job at Women's Health for like five 62 00:03:31,880 --> 00:03:33,560 Speaker 2: months at that point. It was a big deal to 63 00:03:33,600 --> 00:03:37,400 Speaker 2: do a podcast with you. It was so fun and exciting, 64 00:03:37,440 --> 00:03:39,480 Speaker 2: and lots more came in after that. So I have 65 00:03:39,600 --> 00:03:40,600 Speaker 2: a special place in my. 66 00:03:40,560 --> 00:03:41,640 Speaker 1: Heart for you and for Hurdle. 67 00:03:42,160 --> 00:03:46,960 Speaker 3: I was reflecting yesterday in wake of media layoffs. I 68 00:03:46,960 --> 00:03:50,440 Speaker 3: feel like this is standard sentences these days, but in 69 00:03:50,480 --> 00:03:52,400 Speaker 3: the wake of the media layoffs, like about my own 70 00:03:52,400 --> 00:03:55,600 Speaker 3: personal career journey and thinking about like coming into your 71 00:03:55,640 --> 00:03:58,640 Speaker 3: office and going into Joyce's office and like getting. 72 00:03:58,320 --> 00:04:01,080 Speaker 4: My job itself. And it's so crazy in. 73 00:04:00,960 --> 00:04:03,720 Speaker 3: Retrospect, just like all of the things that have happened 74 00:04:03,760 --> 00:04:08,120 Speaker 3: since we first met. That was back in god twenty sixteen, 75 00:04:08,160 --> 00:04:09,840 Speaker 3: at the end of twenty sixteen, when I came in. 76 00:04:09,880 --> 00:04:14,200 Speaker 3: I started in twenty seventeen. Jesus, I know, it is crazy. 77 00:04:14,320 --> 00:04:17,000 Speaker 3: I vividly remember that day. I remember reaching out to 78 00:04:17,040 --> 00:04:19,240 Speaker 3: you because we had an opening in the fitness department 79 00:04:19,440 --> 00:04:22,560 Speaker 3: and you were so cute and amazingly on brand and 80 00:04:22,640 --> 00:04:25,120 Speaker 3: just perfect because you were like, I can come to 81 00:04:25,120 --> 00:04:28,200 Speaker 3: you immediately, but just just full disclosure. 82 00:04:27,720 --> 00:04:31,360 Speaker 1: I'm wearing Athlesia right now. I'm like perfect, get in here. 83 00:04:31,440 --> 00:04:34,039 Speaker 2: But I think we had met at a panel before 84 00:04:34,080 --> 00:04:37,120 Speaker 2: that that you moderated, so like we had seen each 85 00:04:37,120 --> 00:04:39,680 Speaker 2: other at events, and I knew you were really smart 86 00:04:39,760 --> 00:04:43,160 Speaker 2: and beloved in the fitness and wellness community, so it 87 00:04:43,200 --> 00:04:45,600 Speaker 2: was a no brainer. But I know we've been we've 88 00:04:46,120 --> 00:04:49,000 Speaker 2: been in multiple brands and threw so many things together. 89 00:04:49,640 --> 00:04:52,800 Speaker 4: I know, I know. And what a crazy year for publishing, huh. 90 00:04:52,880 --> 00:04:55,560 Speaker 3: I mean, despite what I just said about the layoffs 91 00:04:55,560 --> 00:04:58,359 Speaker 3: from other companies this week. I think it must have 92 00:04:58,520 --> 00:05:01,760 Speaker 3: been a crazy time to be doing what you're doing 93 00:05:01,839 --> 00:05:04,320 Speaker 3: at Woman's Self. But also, I mean, we're here to 94 00:05:04,360 --> 00:05:07,160 Speaker 3: talk about owning your morning, your book that's coming out 95 00:05:07,200 --> 00:05:08,239 Speaker 3: on September seventh. 96 00:05:08,320 --> 00:05:10,479 Speaker 4: It is insane. It must have been insane time to 97 00:05:10,480 --> 00:05:11,479 Speaker 4: write a book as well. 98 00:05:12,880 --> 00:05:16,440 Speaker 2: Yes, so I it's yes, it's been quite the year 99 00:05:16,600 --> 00:05:19,960 Speaker 2: in publishing and every other industry. The Women's Health Team 100 00:05:19,960 --> 00:05:22,960 Speaker 2: has been working remotely. Our office has been opened throughout 101 00:05:23,000 --> 00:05:25,919 Speaker 2: the pandemic, and I have gone in as much as 102 00:05:25,960 --> 00:05:28,800 Speaker 2: I can, just because I love the energy of being there, 103 00:05:28,880 --> 00:05:31,440 Speaker 2: though I missed the magic of all the humans in. 104 00:05:31,400 --> 00:05:31,880 Speaker 1: There with me. 105 00:05:32,600 --> 00:05:35,400 Speaker 2: I agreed to write the book right before the world 106 00:05:35,480 --> 00:05:37,880 Speaker 2: sort of shut down and the pandemic came into full force. 107 00:05:37,920 --> 00:05:41,039 Speaker 2: So it was like mid February when I signed on 108 00:05:41,080 --> 00:05:43,400 Speaker 2: to write it, and little did I know I would 109 00:05:43,440 --> 00:05:45,240 Speaker 2: be doing it all from home, and like what a 110 00:05:45,320 --> 00:05:47,279 Speaker 2: topsy turvy world it would be. 111 00:05:47,360 --> 00:05:50,600 Speaker 1: But I feel, yeah, I will. 112 00:05:50,960 --> 00:05:53,480 Speaker 2: We will all remember this past year, but I definitely 113 00:05:53,480 --> 00:05:56,640 Speaker 2: will because there were many many mornings I was owning 114 00:05:56,680 --> 00:05:58,719 Speaker 2: you know where I was at at like four am 115 00:05:58,760 --> 00:05:59,240 Speaker 2: because that was. 116 00:05:59,240 --> 00:06:01,040 Speaker 1: The only time to write and to get work done. 117 00:06:01,240 --> 00:06:03,239 Speaker 4: Yeah, because the kids home all the time. 118 00:06:03,440 --> 00:06:06,360 Speaker 3: You're a mother of three figuring out the whole like 119 00:06:06,720 --> 00:06:10,880 Speaker 3: parenting situation with working situation. So yeah, I mean talk 120 00:06:10,880 --> 00:06:13,040 Speaker 3: about a whole other level of owning your morning. 121 00:06:13,200 --> 00:06:16,200 Speaker 1: It was. It was a lot all three of our kids. 122 00:06:16,240 --> 00:06:18,320 Speaker 2: We have boy girl twins who are ten, and a 123 00:06:18,360 --> 00:06:21,520 Speaker 2: little boy who's six, and they. 124 00:06:20,720 --> 00:06:22,799 Speaker 1: Were doing school from home. 125 00:06:22,960 --> 00:06:25,880 Speaker 2: Our nanny wasn't coming in obviously for safety reasons, and 126 00:06:26,000 --> 00:06:27,320 Speaker 2: my husband was working from home. 127 00:06:27,640 --> 00:06:29,080 Speaker 1: We got a puppy in the. 128 00:06:29,080 --> 00:06:31,080 Speaker 2: Middle of it all, a Bernese Mountain dog, just to 129 00:06:31,120 --> 00:06:33,920 Speaker 2: really like up the anty on the chaos level at 130 00:06:33,920 --> 00:06:38,360 Speaker 2: home and Matt, my husband, our workspaces are literally like 131 00:06:38,400 --> 00:06:42,560 Speaker 2: three feet apart from one another, so it was tight quarters. 132 00:06:43,640 --> 00:06:47,920 Speaker 2: But yeah, I don't in any way glorify what has 133 00:06:48,120 --> 00:06:50,560 Speaker 2: been happening in the world, and it's been so heartbreaking 134 00:06:50,560 --> 00:06:53,240 Speaker 2: and devastating, but as a silver lining, I did, and 135 00:06:53,279 --> 00:06:55,280 Speaker 2: I have gotten to enjoy so much of seeing my 136 00:06:55,360 --> 00:06:57,520 Speaker 2: kids grow up and getting to know them even better. 137 00:06:57,600 --> 00:06:58,760 Speaker 1: So that's been a bright spot. 138 00:06:58,839 --> 00:07:03,840 Speaker 3: Slowing down really really special opportunity. It's appropriate. However, I mean, 139 00:07:03,880 --> 00:07:06,120 Speaker 3: you said you agreed to write this book in February, 140 00:07:06,360 --> 00:07:09,440 Speaker 3: you have to start rethinking your mornings completely considering everything 141 00:07:09,480 --> 00:07:12,640 Speaker 3: that was going on in the pandemic. So it's it's 142 00:07:12,680 --> 00:07:14,840 Speaker 3: really special now that this is coming out, I'm sure, 143 00:07:14,880 --> 00:07:17,200 Speaker 3: because it's like you're hoping to kind of get back 144 00:07:17,280 --> 00:07:20,080 Speaker 3: to that like old school routine that we had, and 145 00:07:20,160 --> 00:07:22,040 Speaker 3: now is as good of a time as any to 146 00:07:22,120 --> 00:07:23,760 Speaker 3: get a jump start. 147 00:07:23,760 --> 00:07:25,600 Speaker 4: On figuring out the best way to go about it 148 00:07:25,640 --> 00:07:25,960 Speaker 4: for you. 149 00:07:26,120 --> 00:07:27,680 Speaker 3: And so I wanted to have you come in here 150 00:07:27,680 --> 00:07:30,960 Speaker 3: today obviously because I'm so happy to support your book 151 00:07:31,000 --> 00:07:33,200 Speaker 3: that's coming out, but to share some of the wisdom 152 00:07:33,240 --> 00:07:36,000 Speaker 3: that you've learned writing and reporting this thing, because I mean, 153 00:07:36,120 --> 00:07:37,760 Speaker 3: you know that I'm you know that I'm a big 154 00:07:37,800 --> 00:07:38,440 Speaker 3: morning person. 155 00:07:38,560 --> 00:07:41,880 Speaker 2: I know we definitely have that love in common. You 156 00:07:41,920 --> 00:07:43,960 Speaker 2: are like the one other person I can count on 157 00:07:44,000 --> 00:07:47,840 Speaker 2: seeing on Instagram, which was like ungodly, don you know, 158 00:07:47,920 --> 00:07:48,960 Speaker 2: pre sunrise hours. 159 00:07:49,440 --> 00:07:52,520 Speaker 1: But yes, we decided on the pub date. 160 00:07:52,920 --> 00:07:55,720 Speaker 2: Like I said, we've figured out the timeline and that 161 00:07:55,760 --> 00:07:57,200 Speaker 2: I was going to write it. The book is being 162 00:07:57,240 --> 00:08:00,240 Speaker 2: published by Hurst and distributed by Penguin Random House, but 163 00:08:00,760 --> 00:08:03,480 Speaker 2: we had no idea that the timing would align this way. 164 00:08:03,640 --> 00:08:06,200 Speaker 2: So it comes out the day after Labor Day, September seventh, 165 00:08:06,480 --> 00:08:09,920 Speaker 2: and fortunately so many most kids across the country are 166 00:08:09,920 --> 00:08:12,360 Speaker 2: going back to school this year. So I just know, 167 00:08:12,440 --> 00:08:15,440 Speaker 2: for me personally, knowing that I have to be at 168 00:08:15,480 --> 00:08:17,200 Speaker 2: the bus stop at eight oh four when my three 169 00:08:17,280 --> 00:08:20,440 Speaker 2: kids get picked up by the bus driver, that's going 170 00:08:20,480 --> 00:08:23,120 Speaker 2: to change everything. When they used to be in school 171 00:08:23,160 --> 00:08:25,720 Speaker 2: and I was commuting into Manhattan, I had a very 172 00:08:26,560 --> 00:08:29,600 Speaker 2: you know, like my alarm goes off at five seventeen, 173 00:08:29,600 --> 00:08:31,720 Speaker 2: my workoup begins by this time. I'm home waking them 174 00:08:31,800 --> 00:08:33,800 Speaker 2: up and making them breakfast by this time, and that 175 00:08:33,880 --> 00:08:36,800 Speaker 2: all got a little like fuzzy and blurry, and people 176 00:08:36,800 --> 00:08:38,760 Speaker 2: were in pajamas much later than they should have been, 177 00:08:38,760 --> 00:08:41,520 Speaker 2: and that sort of thing. But now it's like fall, 178 00:08:41,640 --> 00:08:45,360 Speaker 2: the seasons are changing, schools reopening, a lot of folks 179 00:08:45,400 --> 00:08:47,760 Speaker 2: are going back into their offices or hopefully will be 180 00:08:47,880 --> 00:08:51,000 Speaker 2: very soon. So I agree with you, I think we 181 00:08:51,040 --> 00:08:52,559 Speaker 2: could all use a little morning reset. 182 00:08:52,880 --> 00:08:55,720 Speaker 3: So for the person that's listening to this right now 183 00:08:55,880 --> 00:09:00,000 Speaker 3: that doesn't consider themselves or identify as a morning person, 184 00:09:00,760 --> 00:09:02,960 Speaker 3: what's the first thing you tell them when it comes 185 00:09:03,000 --> 00:09:04,520 Speaker 3: to establishing a morning routine. 186 00:09:04,640 --> 00:09:06,760 Speaker 2: Well, first, I just want to put it out there 187 00:09:06,920 --> 00:09:09,760 Speaker 2: that I also did not for most of my life 188 00:09:09,800 --> 00:09:13,880 Speaker 2: identify as a morning person, and my parents think it 189 00:09:14,040 --> 00:09:17,160 Speaker 2: is like just too funny and amazing that I've had 190 00:09:17,160 --> 00:09:21,199 Speaker 2: this transformation, because when I was growing up, my dad 191 00:09:21,280 --> 00:09:24,360 Speaker 2: was always an early riser. He always ran before work 192 00:09:24,880 --> 00:09:26,760 Speaker 2: and would want to get up early on weekends and 193 00:09:26,800 --> 00:09:29,000 Speaker 2: go running with me or play tennis with me, And 194 00:09:29,040 --> 00:09:31,959 Speaker 2: he had to like knock on my door so many 195 00:09:32,000 --> 00:09:35,360 Speaker 2: times to you know, I could not unglue my pillow 196 00:09:35,440 --> 00:09:38,160 Speaker 2: my head from the pillow. So I totally get it, 197 00:09:38,200 --> 00:09:40,800 Speaker 2: and I'm like, I think living proof that you can 198 00:09:40,960 --> 00:09:45,240 Speaker 2: change over time. There are science that shows that we 199 00:09:45,320 --> 00:09:48,240 Speaker 2: sort of change our chronotype throughout our lives. So even 200 00:09:48,240 --> 00:09:50,080 Speaker 2: if you weren't one as a kid, or even more 201 00:09:50,080 --> 00:09:52,560 Speaker 2: in a morning person yesterday, there's good news that, like 202 00:09:52,640 --> 00:09:55,679 Speaker 2: your body is always changing. So I also just want 203 00:09:55,720 --> 00:09:57,600 Speaker 2: to put it out there that this book is not 204 00:09:57,720 --> 00:10:00,240 Speaker 2: about like you need to get up at five am 205 00:10:00,559 --> 00:10:03,439 Speaker 2: like we do. You know, that doesn't work for everybody, 206 00:10:03,480 --> 00:10:06,360 Speaker 2: and that doesn't that's not like a perfect wonderful morning 207 00:10:06,400 --> 00:10:08,920 Speaker 2: for a lot of people, which is also completely fine. 208 00:10:09,280 --> 00:10:13,160 Speaker 2: So what this book is really about is finding the 209 00:10:13,200 --> 00:10:15,600 Speaker 2: things that make you happiest in your life. So it 210 00:10:15,640 --> 00:10:18,199 Speaker 2: begins with an exploration of what your core values are, 211 00:10:18,440 --> 00:10:22,760 Speaker 2: and then once you identify those, each chapter is sort 212 00:10:22,760 --> 00:10:28,160 Speaker 2: of divvied up by topic area, so fitness, food, family, meditation, friends, 213 00:10:28,360 --> 00:10:31,400 Speaker 2: things like that, and depending on what your core values 214 00:10:31,440 --> 00:10:34,040 Speaker 2: are and what you want to add to your morning, 215 00:10:34,160 --> 00:10:37,000 Speaker 2: I help you do that, but in like microdoses. So 216 00:10:38,080 --> 00:10:41,920 Speaker 2: if family becomes something that you've identified that's really important 217 00:10:41,920 --> 00:10:44,480 Speaker 2: to you, I'm not going to suggest in the book 218 00:10:44,480 --> 00:10:46,520 Speaker 2: that you like have to call your mom and talk 219 00:10:46,559 --> 00:10:48,160 Speaker 2: to her for at least an hour every morning. 220 00:10:48,200 --> 00:10:49,040 Speaker 1: It's not about that. 221 00:10:49,080 --> 00:10:51,079 Speaker 2: It can be like a really small nod to those 222 00:10:51,120 --> 00:10:54,079 Speaker 2: things that are important to you, like maybe you send 223 00:10:54,120 --> 00:10:58,760 Speaker 2: your sister a text message, or maybe you take that 224 00:10:58,920 --> 00:11:01,480 Speaker 2: minute to make sure you like kiss and cuddle your 225 00:11:01,559 --> 00:11:05,040 Speaker 2: child before you head out the door. But the whole 226 00:11:05,120 --> 00:11:08,120 Speaker 2: key to this is that core values, when we're living 227 00:11:08,120 --> 00:11:10,480 Speaker 2: and breathing them every day in our lives, that's what 228 00:11:10,520 --> 00:11:13,640 Speaker 2: makes us feel most fulfilled. So if you can begin 229 00:11:13,679 --> 00:11:16,480 Speaker 2: your day like that, with filling yourself up with that 230 00:11:16,720 --> 00:11:19,360 Speaker 2: stuff that makes you feel like an amazing human and 231 00:11:19,440 --> 00:11:22,000 Speaker 2: makes your heart feel full, then like the rest of 232 00:11:22,040 --> 00:11:24,040 Speaker 2: the day is yours for the taking. 233 00:11:23,880 --> 00:11:26,920 Speaker 3: Right, So it's not necessarily like own your morning aka 234 00:11:27,040 --> 00:11:29,280 Speaker 3: like do as much as possible within like a three 235 00:11:29,320 --> 00:11:33,439 Speaker 3: hour time span starting at four am, but rather owning 236 00:11:33,480 --> 00:11:36,079 Speaker 3: your morning by giving you and yourself and your mental 237 00:11:36,120 --> 00:11:37,880 Speaker 3: health and your soul what it needs so that it 238 00:11:37,920 --> 00:11:39,320 Speaker 3: can thrive the other rest of your day. 239 00:11:39,440 --> 00:11:40,000 Speaker 1: You nailed it. 240 00:11:40,120 --> 00:11:41,280 Speaker 4: Love it, love it. 241 00:11:41,480 --> 00:11:43,640 Speaker 3: You know that I'm on board for this. So okay, 242 00:11:44,040 --> 00:11:46,559 Speaker 3: this person wants to be a part of this movement. 243 00:11:46,679 --> 00:11:50,160 Speaker 3: Aside from identifying their core values, what would you say 244 00:11:50,360 --> 00:11:53,160 Speaker 3: would be the next step in execution? Because I think 245 00:11:53,160 --> 00:11:55,800 Speaker 3: that that's where a lot of us get super hung up. Right. 246 00:11:55,800 --> 00:11:58,240 Speaker 3: It's like, yes, I okay, I've got my values. I 247 00:11:58,280 --> 00:12:00,840 Speaker 3: know what's important to me. I wanna make use of 248 00:12:00,880 --> 00:12:02,760 Speaker 3: this time in my morning, but I don't even know 249 00:12:02,800 --> 00:12:04,520 Speaker 3: where to start, and it feels so overwhelming. 250 00:12:05,000 --> 00:12:06,040 Speaker 1: Yeah, great question. 251 00:12:06,200 --> 00:12:09,480 Speaker 2: I actually begin in the book early on, after we 252 00:12:09,520 --> 00:12:12,000 Speaker 2: go into the core values, talking about night time and 253 00:12:12,040 --> 00:12:15,160 Speaker 2: sleep habits. So I know that sounds a little bit 254 00:12:15,360 --> 00:12:18,040 Speaker 2: maybe unexpected in a book that's all about the mornings, 255 00:12:18,360 --> 00:12:20,560 Speaker 2: but the truth is that it really does begin. 256 00:12:20,480 --> 00:12:21,160 Speaker 1: The night before. 257 00:12:22,000 --> 00:12:24,320 Speaker 2: So part of that is making sure that you are 258 00:12:24,440 --> 00:12:27,400 Speaker 2: tucking yourself into bed and getting a really solid night 259 00:12:27,440 --> 00:12:29,720 Speaker 2: of sleep, so that whatever time you want your alarm 260 00:12:29,760 --> 00:12:31,640 Speaker 2: to go off or you want to wake up, you 261 00:12:31,720 --> 00:12:34,360 Speaker 2: are actually like rested and ready to tackle the day. 262 00:12:34,720 --> 00:12:37,040 Speaker 2: I cannot emphasize enough what a difference that will make. 263 00:12:37,160 --> 00:12:41,880 Speaker 2: If you are staying up really late, or not sleeping soundly, 264 00:12:42,120 --> 00:12:44,480 Speaker 2: or you know, like checking your devices throughout the night, 265 00:12:45,040 --> 00:12:48,320 Speaker 2: then it doesn't matter how amazing your intentions are and 266 00:12:48,360 --> 00:12:49,960 Speaker 2: what you have planned for the morning, Like you're just 267 00:12:50,000 --> 00:12:52,000 Speaker 2: going to be going on fumes and it's not going 268 00:12:52,040 --> 00:12:54,000 Speaker 2: to be fun or feel good. The second piece of 269 00:12:54,000 --> 00:12:57,360 Speaker 2: the night before is prepping for the morning. So I 270 00:12:57,400 --> 00:12:59,520 Speaker 2: know people have heard this forever, but it really is 271 00:12:59,640 --> 00:13:02,440 Speaker 2: like the most crucial part to getting out of bed 272 00:13:02,520 --> 00:13:04,880 Speaker 2: and kicking ass as quickly as you can. So say 273 00:13:04,920 --> 00:13:07,160 Speaker 2: you're a person like us who loves to sweat first 274 00:13:07,160 --> 00:13:09,840 Speaker 2: thing in the morning, I make it a priority to 275 00:13:09,920 --> 00:13:11,800 Speaker 2: know what I'm going to do in that workout, so 276 00:13:11,840 --> 00:13:14,440 Speaker 2: I'm not like, yeah, I'm gonna like wander into the 277 00:13:14,440 --> 00:13:17,840 Speaker 2: gym and let's see what happens tomorrow morning. Having a 278 00:13:17,880 --> 00:13:20,880 Speaker 2: plan really makes a big difference setting out your sneakers, 279 00:13:20,960 --> 00:13:23,679 Speaker 2: knowing what outfit you're going to wear, like actually glancing 280 00:13:23,720 --> 00:13:25,440 Speaker 2: at your phone and checking what is the weather going 281 00:13:25,520 --> 00:13:27,880 Speaker 2: to be, Like if I'm going on an outdoor run, 282 00:13:28,080 --> 00:13:30,760 Speaker 2: do I need a fleece? These are all things that 283 00:13:31,200 --> 00:13:35,560 Speaker 2: sound so obvious, But when it's early that morning and 284 00:13:35,640 --> 00:13:38,840 Speaker 2: the coffee hasn't kicked in yet and you're on the 285 00:13:38,880 --> 00:13:41,200 Speaker 2: fence about whether you've got it in you, those. 286 00:13:40,960 --> 00:13:42,240 Speaker 1: Are like the deal breakers. 287 00:13:42,440 --> 00:13:44,560 Speaker 2: And so I'm using fitness as an example, but it 288 00:13:44,600 --> 00:13:46,240 Speaker 2: could be anything like if you want to get up 289 00:13:46,320 --> 00:13:48,600 Speaker 2: and write a book, or you know you're working on 290 00:13:48,640 --> 00:13:51,240 Speaker 2: a business, or you have a project you want to 291 00:13:51,280 --> 00:13:53,560 Speaker 2: tackle with your family, or take your kids to the museum, 292 00:13:53,640 --> 00:13:56,679 Speaker 2: or it could be anything. Without some prep work the 293 00:13:56,760 --> 00:13:59,040 Speaker 2: night before and a really good night of rest, that 294 00:13:59,160 --> 00:14:01,360 Speaker 2: morning is going to not go as well as it could. 295 00:14:01,440 --> 00:14:03,400 Speaker 3: A few things to double click on. The First thing, 296 00:14:03,400 --> 00:14:05,040 Speaker 3: You've got to be honest with me. Where is your 297 00:14:05,080 --> 00:14:06,400 Speaker 3: phone when you sleep? 298 00:14:07,040 --> 00:14:10,240 Speaker 2: So I would love to talk about phones because I 299 00:14:10,640 --> 00:14:13,040 Speaker 2: feel like I've had even an evolution this summer since 300 00:14:13,040 --> 00:14:13,960 Speaker 2: I put the book to bed. 301 00:14:14,000 --> 00:14:16,520 Speaker 1: But my phone is on my bedside table. 302 00:14:16,640 --> 00:14:19,960 Speaker 2: Okay, Having said that, I do not look at it 303 00:14:20,000 --> 00:14:21,480 Speaker 2: at night, and I have even begun. 304 00:14:22,520 --> 00:14:24,480 Speaker 1: And this is different than when I wrote the book. 305 00:14:24,680 --> 00:14:28,280 Speaker 2: I no longer scroll through Apple News or Instagram or 306 00:14:28,560 --> 00:14:31,360 Speaker 2: check Google Analytics one more time before bed, I read 307 00:14:31,480 --> 00:14:34,760 Speaker 2: a paper book and I dim the light, and then 308 00:14:34,800 --> 00:14:36,080 Speaker 2: when it's time to go to bed, I put the 309 00:14:36,080 --> 00:14:37,880 Speaker 2: book down and I don't look at my phone again, 310 00:14:38,280 --> 00:14:40,080 Speaker 2: and I do not look at my phone again until 311 00:14:40,120 --> 00:14:41,280 Speaker 2: my chime's alarm goes off. 312 00:14:41,360 --> 00:14:42,720 Speaker 4: And I love that. I love this. 313 00:14:43,400 --> 00:14:44,440 Speaker 1: Where is your phone? 314 00:14:44,480 --> 00:14:47,880 Speaker 4: So my phone is plugged in on my dresser in. 315 00:14:47,760 --> 00:14:49,440 Speaker 1: My bedroom, so it's distant. 316 00:14:49,600 --> 00:14:52,160 Speaker 3: It's not much distance, if I'm being honest, It's about 317 00:14:52,200 --> 00:14:56,160 Speaker 3: like three feet perhaps, but that feels like enough distance. 318 00:14:56,240 --> 00:14:59,800 Speaker 3: Because I realized that I was getting I was drifting 319 00:14:59,840 --> 00:15:02,960 Speaker 3: from my journaling habit, which, like I was so religious 320 00:15:03,000 --> 00:15:06,720 Speaker 3: on throughout the whole pandemic. And then I realized that 321 00:15:06,840 --> 00:15:09,120 Speaker 3: instead of my journaling, I was like picking up my 322 00:15:09,160 --> 00:15:10,000 Speaker 3: phone again, and I. 323 00:15:09,960 --> 00:15:10,800 Speaker 1: Was like, what are you doing? 324 00:15:10,920 --> 00:15:11,440 Speaker 4: Don't do this. 325 00:15:11,600 --> 00:15:14,880 Speaker 3: So in order to persuade myself to get back into 326 00:15:14,880 --> 00:15:17,560 Speaker 3: my journaling habit, which I really want to, you know, 327 00:15:17,760 --> 00:15:20,080 Speaker 3: keep steady, I was like, all right, we got to 328 00:15:20,080 --> 00:15:22,240 Speaker 3: move the phone away. So now the phone charges on 329 00:15:22,720 --> 00:15:26,000 Speaker 3: the dresser, which is again a few extra feet farther 330 00:15:26,080 --> 00:15:28,520 Speaker 3: from the bed, and I try not to reach for 331 00:15:28,600 --> 00:15:31,280 Speaker 3: it until I'm going to do the signature lace up. 332 00:15:31,440 --> 00:15:34,280 Speaker 3: Like thirty minutes after I've woken up. I even have 333 00:15:34,360 --> 00:15:37,360 Speaker 3: started playing the podcast that I listened to. Either I 334 00:15:37,400 --> 00:15:41,400 Speaker 3: will cue them via Alexa. Now I've like sorted that out, yeah, 335 00:15:41,520 --> 00:15:44,640 Speaker 3: or I'll play them through my iPad, so I don't 336 00:15:44,680 --> 00:15:47,160 Speaker 3: have any of the text messages and stuff like sync 337 00:15:47,200 --> 00:15:49,120 Speaker 3: to the iPad. It literally it has internet, but none 338 00:15:49,120 --> 00:15:50,840 Speaker 3: of that shows up. So I can just open the 339 00:15:50,840 --> 00:15:53,480 Speaker 3: podcast app and like stream them to my so NOO's devices, 340 00:15:53,520 --> 00:15:56,360 Speaker 3: and I don't have to worry about like something that 341 00:15:56,400 --> 00:15:59,840 Speaker 3: somebody else's need, somebody else needed throughout the night, because 342 00:16:00,080 --> 00:16:02,520 Speaker 3: their urgency at that time is not my problem. 343 00:16:02,760 --> 00:16:04,880 Speaker 1: I love that. Thank you so much for sharing that. 344 00:16:04,920 --> 00:16:07,720 Speaker 2: It's so interesting because I've had like a parallel experience 345 00:16:07,720 --> 00:16:10,720 Speaker 2: with you. I was also a person who first thing 346 00:16:10,720 --> 00:16:11,640 Speaker 2: in the morning. 347 00:16:11,600 --> 00:16:11,680 Speaker 1: I. 348 00:16:13,480 --> 00:16:15,880 Speaker 2: Not in a bad way, but I didn't even feel 349 00:16:16,200 --> 00:16:18,840 Speaker 2: that it was becoming unhealthy. I would as I was 350 00:16:19,320 --> 00:16:22,080 Speaker 2: brewing the coffee and like pulling on my leggings and 351 00:16:22,120 --> 00:16:25,160 Speaker 2: all that stuff. I was checking app after app on 352 00:16:25,200 --> 00:16:28,920 Speaker 2: my phone, grabbing a cute picture of like what does 353 00:16:28,960 --> 00:16:32,800 Speaker 2: my morning look like today, which became sort of a 354 00:16:32,840 --> 00:16:35,720 Speaker 2: franchise on my Instagram stories. And it was really through 355 00:16:35,720 --> 00:16:38,400 Speaker 2: the experience of writing this book and learning more about 356 00:16:38,960 --> 00:16:40,920 Speaker 2: journaling like you, which is a new thing for me, 357 00:16:41,560 --> 00:16:45,960 Speaker 2: and making a gratitude list, which is now a every 358 00:16:45,960 --> 00:16:49,000 Speaker 2: single morning has to happen part of my morning routine. 359 00:16:49,200 --> 00:16:52,560 Speaker 2: I needed to have that space where because I would 360 00:16:52,600 --> 00:16:54,800 Speaker 2: go down the rabbit hole of like what happened overnight? 361 00:16:55,080 --> 00:16:57,720 Speaker 2: Or who's dming me and needs something? Or like what 362 00:16:57,880 --> 00:17:00,880 Speaker 2: is that great story idea? And then you know, then 363 00:17:00,920 --> 00:17:03,520 Speaker 2: I like missed out on something else that was even 364 00:17:03,520 --> 00:17:05,320 Speaker 2: more important to me because the we're still going to 365 00:17:05,359 --> 00:17:06,360 Speaker 2: be there thirty minutes later. 366 00:17:06,560 --> 00:17:07,600 Speaker 4: It will be, It will be. 367 00:17:07,720 --> 00:17:10,520 Speaker 3: And I would argue also that you can give the 368 00:17:10,560 --> 00:17:14,200 Speaker 3: things that might need your attention better attention once you've 369 00:17:14,359 --> 00:17:17,040 Speaker 3: poured into your cup, right, So, like we're talking about 370 00:17:17,480 --> 00:17:20,480 Speaker 3: a fulfilling morning giving back to yourself. If you take 371 00:17:20,520 --> 00:17:22,600 Speaker 3: that time to figure out how you can better show 372 00:17:22,640 --> 00:17:24,359 Speaker 3: up throughout the rest of your day through the things 373 00:17:24,359 --> 00:17:26,040 Speaker 3: that you're doing first thing in the morning, then that's 374 00:17:26,080 --> 00:17:27,320 Speaker 3: going to set you up. 375 00:17:27,359 --> 00:17:28,280 Speaker 4: For the way. 376 00:17:28,320 --> 00:17:31,040 Speaker 2: I completely agree and that you just like nailed the 377 00:17:31,040 --> 00:17:33,199 Speaker 2: ethos of the book, which is when you take care 378 00:17:33,240 --> 00:17:36,280 Speaker 2: of yourself first, you can then go into the world 379 00:17:36,960 --> 00:17:39,840 Speaker 2: and embrace whatever twists and turns are going to happen 380 00:17:39,880 --> 00:17:43,680 Speaker 2: that day, because they undoubtedly will and be a better 381 00:17:44,240 --> 00:17:50,200 Speaker 2: not only human, but employee, boss, team leader, creator, mom, 382 00:17:50,520 --> 00:17:52,920 Speaker 2: like everything else gets better when you take care of 383 00:17:52,920 --> 00:17:55,760 Speaker 2: yourself first. It's I know that's like silly put on 384 00:17:55,800 --> 00:17:59,159 Speaker 2: your own oxygen mask first saying, but it really, it 385 00:17:59,200 --> 00:18:03,320 Speaker 2: really is true. There's literally like so many studies about 386 00:18:03,320 --> 00:18:05,639 Speaker 2: this in different ways. It's been researched and time and 387 00:18:05,680 --> 00:18:06,680 Speaker 2: time again it's proven. 388 00:18:06,800 --> 00:18:09,040 Speaker 3: I just think that if you're someone's gonna get hung 389 00:18:09,080 --> 00:18:11,560 Speaker 3: up on the fact that like something sounds silly or cliche, 390 00:18:11,760 --> 00:18:14,960 Speaker 3: I'm like, don't knock it till you try it, Like honestly, 391 00:18:15,240 --> 00:18:17,680 Speaker 3: just I get it again. And we say, we can't 392 00:18:17,680 --> 00:18:19,119 Speaker 3: say this enough, like you don't need to get up 393 00:18:19,119 --> 00:18:21,920 Speaker 3: at four am to have a successful morning, but figuring 394 00:18:21,960 --> 00:18:23,760 Speaker 3: out the right way to start your day whenever it's 395 00:18:23,760 --> 00:18:26,040 Speaker 3: starting is just like so integral to the whole thing. 396 00:18:26,400 --> 00:18:29,640 Speaker 3: So for someone now who is starting to figure out 397 00:18:29,680 --> 00:18:31,399 Speaker 3: like what their habits might be as a part of 398 00:18:31,440 --> 00:18:34,920 Speaker 3: their successful morning. What advice would you give to them 399 00:18:34,960 --> 00:18:37,080 Speaker 3: when it comes to setting up these habits in a 400 00:18:37,080 --> 00:18:39,800 Speaker 3: way that is attainable and something that they can stick 401 00:18:39,840 --> 00:18:41,000 Speaker 3: with totally. 402 00:18:41,400 --> 00:18:43,040 Speaker 1: Again, it begins with core values. 403 00:18:43,080 --> 00:18:46,960 Speaker 2: And once you figured that out, and so say food, 404 00:18:47,280 --> 00:18:50,400 Speaker 2: like having a healthy breakfast or fueling yourself is important 405 00:18:50,440 --> 00:18:54,920 Speaker 2: to you. Say connection or collaboration with your friends is 406 00:18:54,960 --> 00:18:57,880 Speaker 2: important to you. Now is the time to start thinking 407 00:18:57,880 --> 00:19:01,679 Speaker 2: about how to create microdosis of that. And you just 408 00:19:01,760 --> 00:19:03,600 Speaker 2: have to look at your own morning and know, Like 409 00:19:04,200 --> 00:19:06,160 Speaker 2: I mean, for some people, it might be three hours 410 00:19:06,160 --> 00:19:08,879 Speaker 2: before the workday begins. For others, depending on when your 411 00:19:08,880 --> 00:19:10,879 Speaker 2: alarm goes off, it might be much smaller than that, 412 00:19:10,920 --> 00:19:12,760 Speaker 2: and it's forty five minutes. So you have to have 413 00:19:13,160 --> 00:19:16,920 Speaker 2: you know, if food and healthy living in that way 414 00:19:16,960 --> 00:19:18,920 Speaker 2: is important to you, it might just mean that like 415 00:19:19,080 --> 00:19:21,240 Speaker 2: you've got a bowl of green apples on your kitchen 416 00:19:21,280 --> 00:19:23,960 Speaker 2: countertop and you're you took the time over the weekend 417 00:19:24,240 --> 00:19:26,679 Speaker 2: to pick really awesome ones at the farmer's market and 418 00:19:26,720 --> 00:19:28,520 Speaker 2: you're going to eat that while you're walking out the 419 00:19:28,520 --> 00:19:30,679 Speaker 2: door to work, and so that still counts. 420 00:19:30,720 --> 00:19:32,919 Speaker 1: That's a check mark. It doesn't mean like you have 421 00:19:32,960 --> 00:19:35,240 Speaker 1: to make a beautiful avocado toast. 422 00:19:34,960 --> 00:19:38,720 Speaker 2: And like you know what I mean, or the world's 423 00:19:38,760 --> 00:19:41,120 Speaker 2: best smoothie, though if you have more time for that, 424 00:19:41,480 --> 00:19:42,880 Speaker 2: then by all means do it. 425 00:19:48,760 --> 00:19:51,840 Speaker 3: Taking a break from today's episode to give some love 426 00:19:52,080 --> 00:19:57,600 Speaker 3: to my friends at Gooder. Gooder makes the only sunglasses 427 00:19:57,880 --> 00:20:01,119 Speaker 3: you need to get after it. I'm talking about whether 428 00:20:01,440 --> 00:20:04,920 Speaker 3: you are running at the track or running to brunch. 429 00:20:05,119 --> 00:20:10,280 Speaker 3: Gooder makes unbelievably stylish and functional sunglasses that you never 430 00:20:10,359 --> 00:20:14,000 Speaker 3: have to worry about falling or slipping. 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Hers were called 441 00:20:47,600 --> 00:20:51,639 Speaker 3: the nine Dollars Pour over again. So many different looks 442 00:20:51,680 --> 00:20:54,720 Speaker 3: for every taste of course, they have an awesome deal 443 00:20:54,760 --> 00:20:57,800 Speaker 3: for hurdle listeners. Head on over to Gooder dot com. 444 00:20:57,880 --> 00:21:03,200 Speaker 3: That's good r dot com slash hurdle to get fifteen 445 00:21:03,320 --> 00:21:07,200 Speaker 3: percent off your purchase today using the code hurdle one 446 00:21:07,480 --> 00:21:11,080 Speaker 3: five at checkout. Again, that is Gooder dot com slash Hurdle. 447 00:21:11,359 --> 00:21:15,239 Speaker 3: Goodr dot com slash Hurdle. Use hurdle one five at 448 00:21:15,320 --> 00:21:24,520 Speaker 3: checkout for fifteen percent off. It's taking the initiative. It 449 00:21:24,520 --> 00:21:27,240 Speaker 3: seems like right like it's it's not like all of 450 00:21:27,240 --> 00:21:29,400 Speaker 3: a sudden, you're gonna be able to quote unquote own 451 00:21:29,440 --> 00:21:32,600 Speaker 3: your morning and like make that decision on Wednesday when 452 00:21:32,640 --> 00:21:33,520 Speaker 3: you get out of bed and. 453 00:21:33,480 --> 00:21:35,159 Speaker 4: It's like, okay, I'm here to own my morning. 454 00:21:35,200 --> 00:21:37,520 Speaker 3: It's like no preparation goes into this so that you 455 00:21:37,520 --> 00:21:39,240 Speaker 3: can figure out how to show the best for you. 456 00:21:39,359 --> 00:21:41,639 Speaker 3: So I love that example of like going to the 457 00:21:41,680 --> 00:21:44,400 Speaker 3: farmer's market and getting apples. It's just like you have 458 00:21:44,480 --> 00:21:46,520 Speaker 3: to think about, like, how can I prepare to take 459 00:21:46,560 --> 00:21:47,600 Speaker 3: better care of myself? 460 00:21:47,880 --> 00:21:51,960 Speaker 2: Yes, yes, absolutely. It doesn't just magically happen when you 461 00:21:52,000 --> 00:21:54,800 Speaker 2: pop out of bed. So there is a little pre work, 462 00:21:54,880 --> 00:21:57,160 Speaker 2: but then it's all set and ready for you. And 463 00:21:57,240 --> 00:21:58,479 Speaker 2: like the world is your oyster. 464 00:21:58,800 --> 00:22:01,000 Speaker 3: I think something else that we're touching on here is like, 465 00:22:01,119 --> 00:22:05,320 Speaker 3: don't set ridiculous, unattainable goals when it comes to what 466 00:22:05,400 --> 00:22:08,520 Speaker 3: you want to accomplish during this time for yourself, because, 467 00:22:08,720 --> 00:22:12,240 Speaker 3: for example, if you feel the pressure that may come 468 00:22:12,280 --> 00:22:14,679 Speaker 3: hand in hand from social media and you're opening up 469 00:22:14,680 --> 00:22:16,680 Speaker 3: your Instagram, you're spending time there and you're like, well, 470 00:22:16,720 --> 00:22:18,840 Speaker 3: I need this perfect avocado toast, or I need this 471 00:22:18,920 --> 00:22:22,240 Speaker 3: perfect smoothie or whatnot. Like maybe that's not really the 472 00:22:22,280 --> 00:22:24,600 Speaker 3: move for you, and that's okay, Like you don't need 473 00:22:24,640 --> 00:22:28,600 Speaker 3: to should yourself into these better habits. Instead, you can 474 00:22:28,680 --> 00:22:31,399 Speaker 3: really kind of home in Again, we're talking values, we're 475 00:22:31,440 --> 00:22:33,679 Speaker 3: talking what works for you on the practices that you 476 00:22:33,760 --> 00:22:36,399 Speaker 3: can maintain as a part of your every. 477 00:22:36,320 --> 00:22:38,639 Speaker 2: Day one hundred percent. I love that you mentioned the 478 00:22:38,640 --> 00:22:41,400 Speaker 2: word goal though, because I actually I think that can 479 00:22:41,440 --> 00:22:45,000 Speaker 2: be a game changer for people, and we can talk 480 00:22:45,040 --> 00:22:47,240 Speaker 2: about it in a fitness sense. You know, you're training 481 00:22:47,240 --> 00:22:50,920 Speaker 2: for multiple marathons right now, so that one hundred percent 482 00:22:50,960 --> 00:22:53,960 Speaker 2: gets you out of bed when you're zonked and not 483 00:22:54,080 --> 00:22:56,560 Speaker 2: feeling it. But you know you've got the New York 484 00:22:56,560 --> 00:22:58,960 Speaker 2: City Marathon coming up. And you've got to bank that 485 00:22:59,000 --> 00:23:01,720 Speaker 2: twenty mile run. You will get up with your alarm 486 00:23:01,760 --> 00:23:04,320 Speaker 2: and you will do it. And to your point, it 487 00:23:04,359 --> 00:23:07,440 Speaker 2: doesn't have to be running a marathon Emily style. I 488 00:23:08,040 --> 00:23:10,080 Speaker 2: talk about in the book a goal that I set 489 00:23:10,080 --> 00:23:13,879 Speaker 2: for myself in the fitness zone, which was getting a 490 00:23:13,880 --> 00:23:15,920 Speaker 2: full pull up, which is something I thought about as 491 00:23:15,920 --> 00:23:18,320 Speaker 2: a kid and then kind of was like had tried 492 00:23:18,359 --> 00:23:20,480 Speaker 2: throughout my life and like, I can't even tell you 493 00:23:20,520 --> 00:23:23,280 Speaker 2: how wonky and weak I felt, though I love to 494 00:23:23,320 --> 00:23:26,720 Speaker 2: lift weights, and when I set that goal and actually 495 00:23:26,800 --> 00:23:29,720 Speaker 2: gave myself a timeline, there were so many mornings when 496 00:23:29,760 --> 00:23:33,800 Speaker 2: it was like cold and dark, or you know, I 497 00:23:33,880 --> 00:23:36,040 Speaker 2: was like, oh, I could just run or do some 498 00:23:36,119 --> 00:23:38,359 Speaker 2: other thing later. I could squeeze it in later. But 499 00:23:38,480 --> 00:23:40,639 Speaker 2: having that goal and knowing like, nope, I've got my 500 00:23:40,720 --> 00:23:42,960 Speaker 2: plan and if I want to get my pull up, 501 00:23:43,280 --> 00:23:44,840 Speaker 2: that can be a motivating. 502 00:23:44,359 --> 00:23:45,520 Speaker 1: Factor to get you out of bed. 503 00:23:45,800 --> 00:23:49,040 Speaker 2: I really would encourage people to set a goal that 504 00:23:49,080 --> 00:23:51,719 Speaker 2: makes them happy and like lights them up for some 505 00:23:51,840 --> 00:23:55,159 Speaker 2: people that might be running their first marathon, but it 506 00:23:55,200 --> 00:23:58,760 Speaker 2: could also be like learning a dance cardio routine, which 507 00:23:58,920 --> 00:24:01,840 Speaker 2: actually sounds like a nightmare to mean that like. 508 00:24:03,840 --> 00:24:06,240 Speaker 1: Not a dream of mine. And then I knows this 509 00:24:06,359 --> 00:24:07,240 Speaker 1: because you've seen me. 510 00:24:09,040 --> 00:24:11,920 Speaker 3: I will tell you that the biggest lesson one I've 511 00:24:11,960 --> 00:24:14,320 Speaker 3: learned so many lessons when we work together itself. But 512 00:24:14,440 --> 00:24:17,919 Speaker 3: I learned to never try to write exercise copy for 513 00:24:18,040 --> 00:24:19,040 Speaker 3: a dance workout. 514 00:24:19,119 --> 00:24:20,840 Speaker 1: Oh my god, I remember that story. 515 00:24:21,359 --> 00:24:21,560 Speaker 2: God. 516 00:24:21,960 --> 00:24:25,680 Speaker 1: Oh it's so complicated, sidestep a haiku. 517 00:24:25,359 --> 00:24:29,640 Speaker 2: Amount of space to explain, like a very complicated choreography routine. 518 00:24:30,040 --> 00:24:30,600 Speaker 4: Oh man. 519 00:24:30,720 --> 00:24:35,040 Speaker 3: But I think also here in this goal setting is 520 00:24:35,320 --> 00:24:39,760 Speaker 3: again keeping it manageable and like setting this timeline for yourself, 521 00:24:39,800 --> 00:24:42,520 Speaker 3: which is so important in the scheme of things, because 522 00:24:42,600 --> 00:24:44,480 Speaker 3: you don't again we're talking about owning your morning. You 523 00:24:44,480 --> 00:24:46,360 Speaker 3: don't just roll over one day and start owning your morning. 524 00:24:46,440 --> 00:24:48,959 Speaker 3: You just don't roll over one day. And I mean 525 00:24:49,000 --> 00:24:50,800 Speaker 3: you gave the example of running a marathon, and run 526 00:24:50,800 --> 00:24:53,840 Speaker 3: a marathon. So make sure that whatever goal you set, 527 00:24:53,920 --> 00:24:56,359 Speaker 3: you do set sort of some sort of a timeline 528 00:24:56,359 --> 00:24:58,560 Speaker 3: so that you can take care of yourself, your body, 529 00:24:58,680 --> 00:25:02,000 Speaker 3: your mind, and you're not like feeling this unnecessary pressure 530 00:25:02,080 --> 00:25:03,920 Speaker 3: because this is again something that you want to do. 531 00:25:04,200 --> 00:25:07,080 Speaker 2: Yes, I love that. I completely co sign on that. 532 00:25:07,200 --> 00:25:09,920 Speaker 2: I will share another goal I set, which is less 533 00:25:09,920 --> 00:25:12,639 Speaker 2: like a destination goal and more a goal to have 534 00:25:12,680 --> 00:25:15,040 Speaker 2: a regular practice of journaling, like we were talking about. 535 00:25:15,480 --> 00:25:19,040 Speaker 2: And this is a perfect example of it not needing 536 00:25:19,040 --> 00:25:22,200 Speaker 2: to be this like lengthy thing that consumes your whole 537 00:25:22,240 --> 00:25:25,480 Speaker 2: morning and hangs over you. I give myself the freedom 538 00:25:25,800 --> 00:25:28,920 Speaker 2: to write two sentences and call it a day if 539 00:25:28,920 --> 00:25:31,480 Speaker 2: nothing else comes out and I'm not feeling it, and 540 00:25:31,600 --> 00:25:34,639 Speaker 2: taking that pressure off means that I actually do it 541 00:25:34,760 --> 00:25:39,120 Speaker 2: every single day. And chances are much like a workout 542 00:25:39,160 --> 00:25:41,000 Speaker 2: that you didn't want to do, and once you get started, 543 00:25:41,040 --> 00:25:43,919 Speaker 2: you just like you bang it out. I end up 544 00:25:43,920 --> 00:25:47,320 Speaker 2: writing a full page, you know, but knowing okay, Liz, 545 00:25:47,440 --> 00:25:51,000 Speaker 2: just two sentences they can be like three words each 546 00:25:50,800 --> 00:25:51,680 Speaker 2: that gets me. 547 00:25:51,640 --> 00:25:53,439 Speaker 4: Going perfect, perfect, okay. 548 00:25:53,760 --> 00:25:56,919 Speaker 3: So what in all of your research would you say 549 00:25:57,359 --> 00:26:01,919 Speaker 3: was something that perhaps really supprise you about individuals that 550 00:26:01,960 --> 00:26:04,879 Speaker 3: are going to take advantage of that morning time. 551 00:26:05,359 --> 00:26:09,000 Speaker 2: Maybe what surprised and delighted me most, and it became 552 00:26:09,119 --> 00:26:13,640 Speaker 2: very much a theme of the book is that everybody's perfect. 553 00:26:13,280 --> 00:26:14,439 Speaker 1: Morning looks so different. 554 00:26:15,080 --> 00:26:17,920 Speaker 2: And this so the Own Your Morning franchise actually began, 555 00:26:18,000 --> 00:26:20,520 Speaker 2: as you know, as a column in our print magazine 556 00:26:20,640 --> 00:26:23,359 Speaker 2: years back when I first started at Women's Health, and 557 00:26:23,400 --> 00:26:25,560 Speaker 2: our readers just loved it, and it sort of took 558 00:26:25,600 --> 00:26:29,240 Speaker 2: on a life of its own in videos and digital 559 00:26:29,280 --> 00:26:33,120 Speaker 2: pieces and all sorts of different channels. And I think 560 00:26:33,160 --> 00:26:36,040 Speaker 2: there's something so fun and voyeuristic about hearing how. 561 00:26:35,920 --> 00:26:37,520 Speaker 1: Other people start the day, Like what time do you 562 00:26:37,520 --> 00:26:37,920 Speaker 1: get up? 563 00:26:38,080 --> 00:26:41,119 Speaker 2: Are do you drink green tea or hot water and 564 00:26:41,200 --> 00:26:44,040 Speaker 2: lemon or do you drink gobs of coffee like I do? 565 00:26:45,400 --> 00:26:48,159 Speaker 1: And it's just fun and exciting to hear about. 566 00:26:47,880 --> 00:26:51,679 Speaker 2: That, And like everybody's morning looks different and that's the 567 00:26:51,720 --> 00:26:54,880 Speaker 2: beauty of mornings, Like you get to make them magical 568 00:26:54,920 --> 00:26:55,280 Speaker 2: for you. 569 00:26:55,760 --> 00:26:58,760 Speaker 1: So there's no there's no perfect way to do it. 570 00:26:58,760 --> 00:27:00,879 Speaker 2: It doesn't mean you have to work out, it doesn't 571 00:27:00,920 --> 00:27:04,439 Speaker 2: mean you can't have pancakes, Like please do all the 572 00:27:04,520 --> 00:27:08,280 Speaker 2: things and it will change too, and so you've got 573 00:27:08,280 --> 00:27:11,240 Speaker 2: to continue checking in with yourself. But I think I 574 00:27:11,240 --> 00:27:14,879 Speaker 2: think that's like a bigger theme and wellness overall is 575 00:27:15,000 --> 00:27:20,640 Speaker 2: that I'm I'm constantly surprised when readers or friends want 576 00:27:20,720 --> 00:27:23,919 Speaker 2: like the magic bullet answer, and I feel like this 577 00:27:24,040 --> 00:27:26,080 Speaker 2: is something you and I have been educating people on 578 00:27:26,240 --> 00:27:29,040 Speaker 2: for our entire careers and will continue to. But the 579 00:27:29,119 --> 00:27:31,040 Speaker 2: truth is that, like, there are a lot of different 580 00:27:31,040 --> 00:27:37,000 Speaker 2: ways to do it, and it's really it's about exploring, experimenting, 581 00:27:37,080 --> 00:27:39,760 Speaker 2: seeing what resonates with you and makes you feel good, 582 00:27:40,280 --> 00:27:43,240 Speaker 2: and then implementing it, making it an action plan. 583 00:27:43,520 --> 00:27:47,439 Speaker 3: In outlining the different ways to go about incorporating different 584 00:27:47,440 --> 00:27:50,439 Speaker 3: habits into your routine. In the book, I know you 585 00:27:50,560 --> 00:27:55,119 Speaker 3: talked and consulted with a lot of experts in these conversations. 586 00:27:55,200 --> 00:27:57,720 Speaker 3: Let's say, like maybe even about nutrition or something like 587 00:27:57,840 --> 00:28:02,040 Speaker 3: is there anything that these visuals outlined in terms of 588 00:28:02,080 --> 00:28:04,879 Speaker 3: like that was just so surprising, or I mean, like 589 00:28:04,920 --> 00:28:07,000 Speaker 3: you just threw a pancakes example out, like did someone 590 00:28:07,000 --> 00:28:09,159 Speaker 3: tell you like pancakes actually are the secret to the 591 00:28:09,160 --> 00:28:09,800 Speaker 3: perfect morning? 592 00:28:09,800 --> 00:28:13,439 Speaker 2: I think I wish that was true. There's no like 593 00:28:13,480 --> 00:28:17,480 Speaker 2: pancakes are great. I make them every single Saturday morning 594 00:28:17,520 --> 00:28:21,320 Speaker 2: with my kids. I will say, And maybe this is 595 00:28:21,359 --> 00:28:24,240 Speaker 2: occurring to me because I'm in your Beautiful Sunny recording studio. 596 00:28:24,440 --> 00:28:29,400 Speaker 2: I had some interesting conversations with researchers about light and 597 00:28:29,840 --> 00:28:32,200 Speaker 2: I'm sure many of your listeners have heard that when 598 00:28:32,240 --> 00:28:35,120 Speaker 2: you expose yourself to digital devices at night, So that's 599 00:28:35,200 --> 00:28:38,280 Speaker 2: the blue light that that can disrupt your sleep. So 600 00:28:38,280 --> 00:28:40,480 Speaker 2: that's something that I go into in the Sleep in 601 00:28:40,520 --> 00:28:43,960 Speaker 2: the Sleep chapter. But the flip side of that coin 602 00:28:44,200 --> 00:28:47,120 Speaker 2: is that exposing yourself to light and it could be 603 00:28:47,200 --> 00:28:49,480 Speaker 2: with your device, or it could be a bulb that 604 00:28:49,560 --> 00:28:53,720 Speaker 2: has that blue color tone to it early after waking 605 00:28:54,200 --> 00:28:56,320 Speaker 2: is a great way to naturally wake up your body. 606 00:28:56,800 --> 00:28:59,800 Speaker 2: And then even better than that is to actually expose 607 00:28:59,840 --> 00:29:03,320 Speaker 2: yourself to sunlight. So whether it's opening up your window 608 00:29:03,360 --> 00:29:06,160 Speaker 2: shade or stepping outside of your house or your apartment 609 00:29:06,240 --> 00:29:08,840 Speaker 2: or wherever you live and getting some sunlight. And it 610 00:29:09,240 --> 00:29:11,520 Speaker 2: like the amount of cool research about light. Not only 611 00:29:11,520 --> 00:29:15,000 Speaker 2: does it it's like caffeine for your body. Literally totally 612 00:29:15,080 --> 00:29:17,040 Speaker 2: understood that because I'm like, I always feel better when 613 00:29:17,080 --> 00:29:18,560 Speaker 2: I go get some fresh air in the morning. But 614 00:29:18,640 --> 00:29:21,400 Speaker 2: like this has been studied in all sorts of different 615 00:29:21,440 --> 00:29:23,360 Speaker 2: ways and it's really cool. And then the other neat 616 00:29:23,400 --> 00:29:27,320 Speaker 2: thing about sunlight is just there's there's something called color 617 00:29:27,320 --> 00:29:30,240 Speaker 2: rendering that happens as the sun is shining and hitting 618 00:29:30,240 --> 00:29:33,320 Speaker 2: different objects in nature, which is probably why we're all 619 00:29:33,360 --> 00:29:36,760 Speaker 2: obsessed with taking those like sunrise pictures, and like I 620 00:29:36,800 --> 00:29:39,200 Speaker 2: find myself when I'm jogging in the morning's like stopping 621 00:29:39,240 --> 00:29:41,680 Speaker 2: and just sort of like gasping at like the pink 622 00:29:41,720 --> 00:29:45,400 Speaker 2: wisps of clouds and that stuff. But that is like 623 00:29:45,520 --> 00:29:49,200 Speaker 2: so good for your body. It's literally organically energizing you. 624 00:29:50,120 --> 00:29:52,600 Speaker 2: So if you can get yourself some some blue light, 625 00:29:52,680 --> 00:29:54,840 Speaker 2: and even better, get yourself some sunlight as soon as you. 626 00:29:54,800 --> 00:29:56,040 Speaker 4: Can, I'll never forget. 627 00:29:56,480 --> 00:29:58,680 Speaker 3: An ex boyfriend of mine, I remember we went for 628 00:29:59,080 --> 00:30:01,240 Speaker 3: we went one of them any runs together, but at 629 00:30:01,240 --> 00:30:03,840 Speaker 3: one point I had like grabbed a pair of sunglasses 630 00:30:03,920 --> 00:30:05,360 Speaker 3: to take with us because we were gonna be out 631 00:30:05,400 --> 00:30:07,280 Speaker 3: there for a while, and he threw some like statistic 632 00:30:07,320 --> 00:30:09,520 Speaker 3: at me, which was like, you really shouldn't be bringing 633 00:30:09,520 --> 00:30:12,520 Speaker 3: your sunglasses on your morning run because of YadA YadA YadA, 634 00:30:12,560 --> 00:30:14,520 Speaker 3: your body, the light all this better man, And I'm like, 635 00:30:14,720 --> 00:30:15,520 Speaker 3: can I put them on? 636 00:30:15,560 --> 00:30:19,640 Speaker 4: Like ten minutes in, Like what's what's the problem here. 637 00:30:20,200 --> 00:30:24,080 Speaker 2: I'm with you on the sunglasses, big fan of them, 638 00:30:24,440 --> 00:30:26,680 Speaker 2: and I might be like squinting on a really beautiful 639 00:30:26,680 --> 00:30:27,920 Speaker 2: morning if I didn't have those. 640 00:30:27,960 --> 00:30:31,240 Speaker 1: But that's really funny. Yes, there's just a fascinating light. 641 00:30:31,560 --> 00:30:33,080 Speaker 4: Just so chidbit a light tidbit. 642 00:30:33,160 --> 00:30:37,800 Speaker 3: Okay, So we've talked about nutrition, we've talked about sleep, 643 00:30:37,960 --> 00:30:40,080 Speaker 3: or we've talked about moving your body in the morning. 644 00:30:40,360 --> 00:30:42,240 Speaker 4: Something we haven't touched on yet. 645 00:30:42,360 --> 00:30:46,320 Speaker 3: You mentioned family before and like connectivity and how your 646 00:30:46,320 --> 00:30:49,720 Speaker 3: relationships are important to you, So anything you can shed 647 00:30:49,760 --> 00:30:51,960 Speaker 3: on that when it comes to like better ways perhaps 648 00:30:52,000 --> 00:30:53,440 Speaker 3: to connect first thing in the day. 649 00:30:54,040 --> 00:30:58,160 Speaker 2: Yeah, so some really quickie ways are literally send a 650 00:30:58,200 --> 00:30:59,200 Speaker 2: text to somebody you love. 651 00:30:59,360 --> 00:31:01,600 Speaker 1: And again, this is like such a theme of the book. 652 00:31:01,800 --> 00:31:05,320 Speaker 2: This does not mean you're like opening the conversation to 653 00:31:05,440 --> 00:31:07,760 Speaker 2: like set up dinner or like go back and forth 654 00:31:07,800 --> 00:31:09,720 Speaker 2: a million times. You can literally just send someone a 655 00:31:09,720 --> 00:31:12,640 Speaker 2: text that's like I'm thinking about you with a heart emoji, 656 00:31:12,960 --> 00:31:15,600 Speaker 2: and that makes them feel awesome whenever they get it, 657 00:31:15,680 --> 00:31:17,600 Speaker 2: and it makes you feel better for sending it. That's 658 00:31:17,640 --> 00:31:20,240 Speaker 2: and there's also research backing that. So that's a very 659 00:31:20,280 --> 00:31:23,920 Speaker 2: shorthand way to have connectivity. I think something else that's interesting, 660 00:31:24,040 --> 00:31:26,920 Speaker 2: especially during these times when we've all been remote and 661 00:31:26,960 --> 00:31:28,920 Speaker 2: like separated from our families more than we want to be, 662 00:31:29,440 --> 00:31:32,480 Speaker 2: is the power of actually doing screen time with people, 663 00:31:32,720 --> 00:31:37,240 Speaker 2: like video chatting rather than a phone call. So if 664 00:31:37,240 --> 00:31:39,080 Speaker 2: you're ready to level it up and have sort of 665 00:31:39,200 --> 00:31:43,360 Speaker 2: a richer, more nuanced interaction with people. Then do like 666 00:31:43,520 --> 00:31:47,640 Speaker 2: actually get out FaceTime. We joke on the Women's Health 667 00:31:47,680 --> 00:31:50,280 Speaker 2: team because we're like on Slack and zoom calls with 668 00:31:50,320 --> 00:31:53,120 Speaker 2: one another all the time, so like, you know, we 669 00:31:53,160 --> 00:31:56,480 Speaker 2: know each other as these squares. But you can pick 670 00:31:56,560 --> 00:31:59,880 Speaker 2: up people's energy through that, yeah, and their body language, 671 00:32:00,000 --> 00:32:02,200 Speaker 2: and it's not as it's not the same as when 672 00:32:02,200 --> 00:32:04,680 Speaker 2: you're in person with somebody and you can you know, 673 00:32:04,760 --> 00:32:07,640 Speaker 2: see the posture and like how they're moving their feet 674 00:32:07,680 --> 00:32:11,320 Speaker 2: and all of that, but maintaining that eye contact, watching 675 00:32:12,040 --> 00:32:14,360 Speaker 2: what their facial expression is doing when they're when they're 676 00:32:14,400 --> 00:32:17,320 Speaker 2: saying what they're saying. So apply that, like literally to 677 00:32:17,640 --> 00:32:20,760 Speaker 2: various relationships in your life. Whether that's an early morning 678 00:32:20,800 --> 00:32:24,760 Speaker 2: call with your colleagues or a client, or connecting with 679 00:32:24,800 --> 00:32:27,960 Speaker 2: a child who's away at college, or a family or 680 00:32:28,040 --> 00:32:28,600 Speaker 2: just a friend. 681 00:32:28,920 --> 00:32:30,720 Speaker 1: It makes a big difference. It makes a big difference. 682 00:32:30,720 --> 00:32:33,400 Speaker 3: So I meant to ask you before, when did your 683 00:32:33,640 --> 00:32:37,240 Speaker 3: mornings shift? Like when did you make the turn from 684 00:32:37,480 --> 00:32:40,040 Speaker 3: being a non morning person or a morning person? 685 00:32:40,640 --> 00:32:44,400 Speaker 1: So they for me shifted after college. 686 00:32:44,560 --> 00:32:46,960 Speaker 2: Yeah, it was when I first moved to New York 687 00:32:47,000 --> 00:32:50,040 Speaker 2: City and I had my first job, you know, something 688 00:32:50,040 --> 00:32:52,000 Speaker 2: about having to be at your desk at a certain hour, 689 00:32:52,320 --> 00:32:56,960 Speaker 2: and I learned very quickly that as much as I 690 00:32:57,080 --> 00:32:59,200 Speaker 2: used to look forward to workouts at the end of 691 00:32:59,200 --> 00:33:02,000 Speaker 2: the day, I couldn't bank on actually being able to 692 00:33:02,040 --> 00:33:06,240 Speaker 2: get into the gym and getting that workout in. So honestly, 693 00:33:06,280 --> 00:33:10,080 Speaker 2: for me personally, I think it's I feel so awesome 694 00:33:10,080 --> 00:33:13,320 Speaker 2: after I sweat that I am changed forever, Like I 695 00:33:13,360 --> 00:33:16,800 Speaker 2: can't imagine going about my day unless I've had a 696 00:33:16,840 --> 00:33:20,320 Speaker 2: workout and moved my body. But I wouldn't be doing 697 00:33:20,320 --> 00:33:23,200 Speaker 2: it unless, as an early, you know, twenty year old, 698 00:33:24,360 --> 00:33:26,840 Speaker 2: I was at a workplace where I couldn't get in 699 00:33:26,880 --> 00:33:28,320 Speaker 2: a workout at the end of the day or couldn't 700 00:33:28,400 --> 00:33:31,920 Speaker 2: depend upon having that outlet and release. So you know, 701 00:33:33,000 --> 00:33:37,080 Speaker 2: life circumstances can sometimes affect our mornings in various ways. 702 00:33:37,200 --> 00:33:38,320 Speaker 4: Yeah, it's interesting. 703 00:33:38,360 --> 00:33:40,720 Speaker 3: I was out to dinner with some girlfriends a couple 704 00:33:40,760 --> 00:33:43,160 Speaker 3: of weeks ago, and we were talking about they were 705 00:33:43,160 --> 00:33:45,000 Speaker 3: all going to like keep going out. I feel like 706 00:33:45,000 --> 00:33:47,280 Speaker 3: I'm super late and I'm like incapable of being awake 707 00:33:47,320 --> 00:33:49,160 Speaker 3: past ten thirty at night. I was like, I'm going 708 00:33:49,240 --> 00:33:52,080 Speaker 3: to head home after dinner, but have fun and they 709 00:33:52,120 --> 00:33:54,040 Speaker 3: were like, well, you're such a morning person, and I 710 00:33:54,080 --> 00:33:55,520 Speaker 3: was like, hey, am. I was like, but like I 711 00:33:55,680 --> 00:33:57,840 Speaker 3: naturally wake up without an alarm on the weekend, like 712 00:33:57,960 --> 00:34:01,400 Speaker 3: by I don't know, seven fifteen. Yeah, and like during 713 00:34:01,400 --> 00:34:04,240 Speaker 3: the week I'm like naturally waking up by six thirty. 714 00:34:04,280 --> 00:34:06,360 Speaker 4: It's just like how I am these days. 715 00:34:06,640 --> 00:34:08,560 Speaker 3: But one of them was like, well, I feel like 716 00:34:08,600 --> 00:34:11,400 Speaker 3: because I'm not interested in working out first thing in 717 00:34:11,440 --> 00:34:14,720 Speaker 3: the morning, that like I don't really have a reason 718 00:34:14,840 --> 00:34:17,520 Speaker 3: so to speak, or like the motivation to get my 719 00:34:17,600 --> 00:34:19,680 Speaker 3: day started extra early, because like I can kind of 720 00:34:19,719 --> 00:34:22,239 Speaker 3: do like what I need to do to get to 721 00:34:22,280 --> 00:34:24,480 Speaker 3: my computer on time, so to speak. And I said 722 00:34:24,480 --> 00:34:25,839 Speaker 3: to her, I was like, but do you feel good 723 00:34:25,840 --> 00:34:27,759 Speaker 3: showing up to your computer without taking some time for 724 00:34:27,800 --> 00:34:28,640 Speaker 3: yourself in the morning. 725 00:34:28,640 --> 00:34:30,240 Speaker 4: And she like took a step back and she said, 726 00:34:30,600 --> 00:34:32,400 Speaker 4: I'm not all that sure, actually. 727 00:34:32,120 --> 00:34:34,840 Speaker 2: Yeah, And it's so interesting and I love that you 728 00:34:34,880 --> 00:34:37,680 Speaker 2: shared that example. I too, am the like grandma who's 729 00:34:37,719 --> 00:34:39,880 Speaker 2: like good night nine thirty. 730 00:34:39,640 --> 00:34:43,480 Speaker 3: Second for Liz over here, and your kids are probably 731 00:34:43,480 --> 00:34:46,480 Speaker 3: like wanting to bop around later than you are some nights. 732 00:34:46,520 --> 00:34:49,239 Speaker 1: That is true. I'm like, okay, guys, you can stay 733 00:34:49,280 --> 00:34:49,840 Speaker 1: up with Daddy. 734 00:34:50,000 --> 00:34:55,840 Speaker 2: Yeah no, but no, it's it's also we talk in 735 00:34:55,880 --> 00:34:58,600 Speaker 2: the book about self care, and self care means so 736 00:34:58,680 --> 00:35:02,320 Speaker 2: many things, but literally like your skincare routine, your shower routine, 737 00:35:02,400 --> 00:35:05,440 Speaker 2: your makeup routine in the morning, if you had built 738 00:35:05,480 --> 00:35:07,480 Speaker 2: in a little extra time or sort of set that 739 00:35:07,600 --> 00:35:11,600 Speaker 2: up for yourself. There's awesome science about like the power 740 00:35:11,680 --> 00:35:13,560 Speaker 2: of touch and how good that makes you feel. So 741 00:35:13,880 --> 00:35:16,720 Speaker 2: even something as simple as like taking the extra minute 742 00:35:16,760 --> 00:35:19,040 Speaker 2: to like use I cream and really rub it on, 743 00:35:19,320 --> 00:35:21,520 Speaker 2: I would say suggest that to your friend, Like, see 744 00:35:21,520 --> 00:35:23,120 Speaker 2: how she feels when she sits down at her desk 745 00:35:23,200 --> 00:35:25,520 Speaker 2: if she built that into her morning or tried that 746 00:35:25,560 --> 00:35:26,520 Speaker 2: little moment for herself. 747 00:35:26,560 --> 00:35:30,960 Speaker 3: I need an I cream moment. We all, I need 748 00:35:31,000 --> 00:35:33,680 Speaker 3: some schooling and skincare. But aside from that, I mean, 749 00:35:33,719 --> 00:35:35,640 Speaker 3: I'm so excited for you. It sounds like there's so 750 00:35:35,760 --> 00:35:38,959 Speaker 3: many actionable, helpful tips in this book and I can't 751 00:35:38,960 --> 00:35:41,719 Speaker 3: wait to like properly, properly dive in now that I 752 00:35:41,760 --> 00:35:43,960 Speaker 3: have my copy. Is there anything else that we haven't 753 00:35:44,000 --> 00:35:45,920 Speaker 3: touched on that you feel like is like really important 754 00:35:45,920 --> 00:35:48,319 Speaker 3: to bring to the hurdlers before we kind of wrap 755 00:35:48,360 --> 00:35:48,799 Speaker 3: this up. 756 00:35:48,680 --> 00:35:51,719 Speaker 2: With a bow, I would just ask, and I hope 757 00:35:51,760 --> 00:35:54,440 Speaker 2: you'll help me on this mission. I would love to 758 00:35:54,440 --> 00:35:56,160 Speaker 2: see how people are owning their morning. As we were 759 00:35:56,160 --> 00:35:58,560 Speaker 2: talking about earlier. The cool thing is how unique and 760 00:35:58,600 --> 00:36:01,440 Speaker 2: different they look for everybody, and that is what delights 761 00:36:01,480 --> 00:36:04,719 Speaker 2: me most. Honestly, I'll get dms on Instagram with the 762 00:36:04,760 --> 00:36:07,000 Speaker 2: hashtag own your Morning, and it will be adorable things 763 00:36:07,080 --> 00:36:10,200 Speaker 2: like a friend in bed snuggling with her dog and. 764 00:36:10,120 --> 00:36:12,880 Speaker 1: I'm like, amen, like that is so owner your morning. 765 00:36:12,960 --> 00:36:13,440 Speaker 1: I love that. 766 00:36:13,840 --> 00:36:16,440 Speaker 2: Or it could be the avocado toast we were talking about, 767 00:36:16,480 --> 00:36:18,320 Speaker 2: and maybe that happens on a Sunday when you have 768 00:36:18,360 --> 00:36:20,880 Speaker 2: a little more time, or maybe you are like a 769 00:36:20,960 --> 00:36:23,000 Speaker 2: rooster and you're up at four am and you truly 770 00:36:23,040 --> 00:36:27,000 Speaker 2: are making like beautiful avocado toasts. But so for any 771 00:36:27,080 --> 00:36:30,280 Speaker 2: hurdlers out there who are trying to become mourning people 772 00:36:30,680 --> 00:36:33,799 Speaker 2: or just making more magic in their mornings, I would 773 00:36:33,840 --> 00:36:35,680 Speaker 2: be so honored if you would tag Emily and me 774 00:36:35,960 --> 00:36:38,640 Speaker 2: and hashtag it own your Morning, so that we can 775 00:36:38,719 --> 00:36:41,760 Speaker 2: share and get excited and inspired by all the different 776 00:36:41,760 --> 00:36:43,200 Speaker 2: ways you're making your morning magical. 777 00:36:43,440 --> 00:36:45,840 Speaker 3: I love it and feel free to make this a 778 00:36:45,880 --> 00:36:48,200 Speaker 3: double a dual effort, so if you happen to be 779 00:36:48,280 --> 00:36:50,719 Speaker 3: doing the lace up and you want to also own 780 00:36:50,760 --> 00:36:53,879 Speaker 3: your morning, you can tag us in all of them 781 00:36:54,680 --> 00:36:57,719 Speaker 3: and we'll both I'm sure be more than happy to 782 00:36:57,800 --> 00:36:59,960 Speaker 3: reshare your awesomeness into the world. 783 00:37:00,360 --> 00:37:01,240 Speaker 1: I love them. 784 00:37:01,120 --> 00:37:04,000 Speaker 2: Lace up and all of your followers, and I love 785 00:37:04,040 --> 00:37:05,080 Speaker 2: seeing everybody's kicked. 786 00:37:05,120 --> 00:37:08,040 Speaker 4: They're so I know, I know, well, thank you. I 787 00:37:08,080 --> 00:37:09,120 Speaker 4: appreciate you. Liz. 788 00:37:09,160 --> 00:37:11,120 Speaker 3: How do the hurdlers follow along with you? How do 789 00:37:11,160 --> 00:37:13,160 Speaker 3: they support you? Give us all the details? 790 00:37:13,200 --> 00:37:13,600 Speaker 1: Amazing? 791 00:37:13,840 --> 00:37:16,600 Speaker 2: So the book comes out on September seven. It's available 792 00:37:16,640 --> 00:37:19,839 Speaker 2: on Amazon right now. You can follow me on Instagram 793 00:37:19,880 --> 00:37:22,920 Speaker 2: at Liz Plosser. That's l I Z P l O 794 00:37:23,200 --> 00:37:26,040 Speaker 2: S s e R. And you can follow Women's health 795 00:37:26,120 --> 00:37:29,200 Speaker 2: at Women's Health Mag on Instagram and also visit us 796 00:37:29,239 --> 00:37:31,320 Speaker 2: online at Women's healthmag dot com. 797 00:37:31,320 --> 00:37:32,960 Speaker 4: She's obviously never said that before. 798 00:37:33,120 --> 00:37:36,600 Speaker 3: I'm over at Emily Abody and at Hurdle Podcast Another 799 00:37:36,680 --> 00:37:37,840 Speaker 3: Hurdle Conquered. 800 00:37:38,120 --> 00:37:39,160 Speaker 4: Catch you guys next time.