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Speaker 1: Welcome to Before Breakfast, a production of I Heart Radio.

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Speaker 1: Good Morning. This is Laura. Welcome to the Before Breakfast podcast.

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Speaker 1: Today's tip is to create an exercise menu. An exercise

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Speaker 1: menu will help you get from wanting to exercise to

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Speaker 1: actually exercising in a way that works with the time available.

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Speaker 1: Today's tip is inspired by a few participants in the

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Speaker 1: Tranquility by Tuesday project, in which volunteers tested out the

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Speaker 1: time rules I'll share in my upcoming book with the

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Speaker 1: same name. One of my rules is to move by

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Speaker 1: three pm. Do some physical activity for at least ten

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Speaker 1: minutes every single day by three pm. Now, some people

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Speaker 1: hit the gem at six am every single morning, but

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Speaker 1: most don't, which means that people need options of things

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Speaker 1: they can do even on busy work days or when

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Speaker 1: they're caring for small kids, or when it's raining. That

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Speaker 1: might sound difficult, but it doesn't have to be if

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Speaker 1: you put a little thought into it. One person wrote

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Speaker 1: that she decided to create a menu of exercise options

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Speaker 1: that she can do in a short amount of time.

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Speaker 1: That way, when she finds herself with ten minutes that

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Speaker 1: she could use to exercise, she won't waste half that time.

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Speaker 1: Figuring out what she could do instead, she'll be able

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Speaker 1: to choose from a few pre identified options. Maybe her

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Speaker 1: options could include twenty burpies, a short cardio video she

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Speaker 1: has bookmarked on her laptop, or a familiar routine of

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Speaker 1: yoga poses or stretches. Another Tranquility by Tuesday participant made

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Speaker 1: a list of exercises she could do with her toddler.

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Speaker 1: Instead of assuming that her toddler would prevent her from exercising,

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Speaker 1: she just figured out ways of involving her kid. I

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Speaker 1: think that's a wise idea, since it's quite possible that

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Speaker 1: if you are caring for a toddler all day, you

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Speaker 1: are not going to want to use nap time for

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Speaker 1: jumping on the treadmill. So maybe you can put the

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Speaker 1: kid in a jog stroller and run, or in a

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Speaker 1: regular stroller and take a brisk walk. If you've got

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Speaker 1: a bike, you could use a bike trailer. Or maybe

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Speaker 1: you've got the space to do some yoga poses in

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Speaker 1: your bathroom while he is amusing himself in the bath.

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Speaker 1: Or you could come up with a game where you

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Speaker 1: chase each other around the yard. Running after a toddler

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Speaker 1: is no joke in the cardio category. If you've got

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Speaker 1: older kids, your menu of kid included options might include

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Speaker 1: dance parties or running while they ride their scooters or

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Speaker 1: bicycles beside you throw a ball together. One person I

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Speaker 1: know would tread water in the deep end of the

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Speaker 1: pool for twenty minutes, or her daughter would practice her dives.

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Speaker 1: In any case, if these examples get you thinking, maybe

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Speaker 1: you can see the value of an exercise menu. Think

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Speaker 1: about the circumstances when you might need multiple options. Maybe

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Speaker 1: you love to run outside, but you need options for

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Speaker 1: rainy days. Maybe you love to go to the gym,

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Speaker 1: but you need at home options for when you are

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Speaker 1: on kid duty and can't straight from your yard. Maybe

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Speaker 1: you need an at work exercise menu too. I am

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Speaker 1: a big fan of using work breaks to exercise, partly

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Speaker 1: because it's such an effective energy boost. One study that

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Speaker 1: had people walk up and down the stairs for five

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Speaker 1: minutes found that there are self reported energy levels basically

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Speaker 1: tripled afterwards and stayed elevated for at least an hour.

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Speaker 1: Not bad, right, So make this menu maybe walking up

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Speaker 1: and down the stairs or shutting the office door and

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Speaker 1: doing some planks. I'd suggest keeping a kettlebell in the

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Speaker 1: office if you can and using that. But even if

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Speaker 1: you are in a cubicle, you can always go walk

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Speaker 1: around the can garage. Exercise doesn't have to involve a

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Speaker 1: specific place or special equipment or even changing shoes. When

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Speaker 1: we aim to fit in movement wherever we are, whatever

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Speaker 1: the constraints, we can find a lot of options. So today,

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Speaker 1: identify movements when you could fit in exercise. With just

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Speaker 1: a little creativity, develop an exercise menu with several options

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Speaker 1: for each set of constraints you might face. Then you'll

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Speaker 1: be ready to get moving whenever the opportunity arises. In

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Speaker 1: the meantime, This is Laura. Thanks for listening, and here's

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Speaker 1: to making the most of our time. Hey everybody, I'd

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Speaker 1: love to hear from you. You can send me your tips,

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Speaker 1: your questions, or anything else. Just connect with me on Twitter,

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Speaker 1: Facebook and Instagram at Before Breakfast Pod. That's b E

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Speaker 1: the number four then Breakfast p o D. You can

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Speaker 1: also shoot me an email at Before Breakfast podcast at

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Speaker 1: i heeart media dot com that Before Breakfast is spelled

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Speaker 1: out with all the letters. Thanks so much, I look

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Speaker 1: forward to staying in touch. Before Breakfast is a production

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Speaker 1: of I Heart Radio. For more podcasts from my Heart radio,

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