1 00:00:00,120 --> 00:00:03,800 Speaker 1: Being a stellar morning person starts the night before, but 2 00:00:04,000 --> 00:00:08,280 Speaker 1: sticking with a morning routine means incorporating activities and habits 3 00:00:08,280 --> 00:00:09,000 Speaker 1: that fill you. 4 00:00:09,080 --> 00:00:11,120 Speaker 2: Up and make you feel excited. 5 00:00:25,120 --> 00:00:28,080 Speaker 1: Hey, everybody, Emily Abadi here coming to you from the 6 00:00:28,120 --> 00:00:32,000 Speaker 1: Age Studio. You are listening to another installment of Hurdle 7 00:00:32,040 --> 00:00:33,920 Speaker 1: Moment from Hurdle, a. 8 00:00:33,960 --> 00:00:36,520 Speaker 2: Wellness focused podcast. Reconnect with everyone from. 9 00:00:36,360 --> 00:00:39,720 Speaker 1: Your favorite athletes to top experts and industry CEOs about 10 00:00:39,720 --> 00:00:44,199 Speaker 1: their highest highs, toughest moments, and everything in between. We 11 00:00:44,440 --> 00:00:46,880 Speaker 1: all go through hurdles in life, and my goal through 12 00:00:46,880 --> 00:00:50,040 Speaker 1: these discussions is to empower you to better navigate yours 13 00:00:50,360 --> 00:00:53,200 Speaker 1: and move with intention so that you can stride towards 14 00:00:53,240 --> 00:00:57,120 Speaker 1: your own big potential and of course have some fun 15 00:00:57,880 --> 00:01:01,080 Speaker 1: along the way. I have been getting a lot of 16 00:01:01,160 --> 00:01:04,240 Speaker 1: really great input and feedback from the Hurdle community about 17 00:01:04,280 --> 00:01:06,680 Speaker 1: what you want to see more of on the show, 18 00:01:06,800 --> 00:01:11,280 Speaker 1: and for that I am really grateful a resounding thing 19 00:01:12,040 --> 00:01:15,840 Speaker 1: that you guys seem to enjoy our solo episodes and 20 00:01:16,160 --> 00:01:19,319 Speaker 1: specifically also the five minute Friday. So for today is 21 00:01:19,720 --> 00:01:22,360 Speaker 1: Hurdle Moment. I'm gonna be taking this one solo. I 22 00:01:22,360 --> 00:01:24,880 Speaker 1: haven't done this in a minute, and it's it's kind 23 00:01:24,920 --> 00:01:26,840 Speaker 1: of fun for me to do these every once in 24 00:01:26,880 --> 00:01:31,479 Speaker 1: a while. I today am coming in here to chat 25 00:01:31,520 --> 00:01:35,520 Speaker 1: about something that I know a lot about, especially if 26 00:01:35,560 --> 00:01:38,039 Speaker 1: you follow me on Instagram over at Emily a Bodie, 27 00:01:38,080 --> 00:01:40,479 Speaker 1: you know this and that is. 28 00:01:41,000 --> 00:01:43,119 Speaker 2: Your mourning routine. 29 00:01:43,680 --> 00:01:46,520 Speaker 1: How to own your morning something I've talked about a 30 00:01:46,560 --> 00:01:50,200 Speaker 1: few times on the show before, most recently with my 31 00:01:50,360 --> 00:01:53,639 Speaker 1: friend Liz Plosser. She's the editor in chief of Woman's 32 00:01:53,680 --> 00:01:56,880 Speaker 1: Health magazine. I'll link to that episode entitled how to 33 00:01:56,960 --> 00:02:01,960 Speaker 1: Own your Morning in the show Knowes But Mornings. 34 00:02:02,040 --> 00:02:02,880 Speaker 2: It's a hot topic. 35 00:02:03,280 --> 00:02:07,280 Speaker 1: How to be a morning person, how to work out smart, 36 00:02:07,320 --> 00:02:10,080 Speaker 1: how to move your body first thing, what should I 37 00:02:10,120 --> 00:02:11,600 Speaker 1: be doing, what should I not be doing? 38 00:02:11,639 --> 00:02:13,359 Speaker 2: How can I make sure that I actually get up? 39 00:02:13,720 --> 00:02:14,520 Speaker 2: All that stuff? 40 00:02:14,560 --> 00:02:16,800 Speaker 1: And I'm going to cover all of those bases in 41 00:02:17,000 --> 00:02:20,240 Speaker 1: today's solo episode because I have a lot of experience 42 00:02:20,680 --> 00:02:25,560 Speaker 1: with morning taking full advantage of the morning hours. I 43 00:02:25,639 --> 00:02:27,359 Speaker 1: know that you might not want to hear this. I 44 00:02:27,480 --> 00:02:30,200 Speaker 1: naturally kind of roll over around five point thirty at 45 00:02:30,200 --> 00:02:33,240 Speaker 1: the latest six o'clock. That doesn't mean that I don't 46 00:02:33,280 --> 00:02:36,600 Speaker 1: have days where I sleep in until after seven am. 47 00:02:37,120 --> 00:02:39,120 Speaker 2: But it's just what my body does. 48 00:02:39,360 --> 00:02:41,480 Speaker 1: A large part of this, and I'll talk about this 49 00:02:41,520 --> 00:02:44,880 Speaker 1: in today's episode, is because I get to bed early. 50 00:02:45,120 --> 00:02:49,639 Speaker 1: It is very, very very rare, especially during the week 51 00:02:49,680 --> 00:02:53,239 Speaker 1: on a school night, if I am awake past ten pm, 52 00:02:53,320 --> 00:02:55,639 Speaker 1: which means that if I'm getting up around five thirty 53 00:02:55,680 --> 00:03:01,000 Speaker 1: in the morning, I've already mastered, conquered, enjoy, I've loved, 54 00:03:01,560 --> 00:03:03,799 Speaker 1: savored seven and a half hours of sleep. 55 00:03:04,240 --> 00:03:05,079 Speaker 2: If you are going to. 56 00:03:05,040 --> 00:03:07,840 Speaker 1: Bed closer to midnight when I am, then getting up 57 00:03:07,880 --> 00:03:10,360 Speaker 1: at five thirty isn't going to feel so natural or 58 00:03:10,520 --> 00:03:11,480 Speaker 1: so easy. 59 00:03:12,120 --> 00:03:14,480 Speaker 2: Yep. Anyway, we're going to get into mornings today. 60 00:03:14,480 --> 00:03:18,000 Speaker 1: I'm going to give you all of my inspirational motivational 61 00:03:18,120 --> 00:03:22,200 Speaker 1: input so that you too can be a morning person 62 00:03:22,240 --> 00:03:25,359 Speaker 1: and implement some of these healthy habits into your routine. 63 00:03:25,960 --> 00:03:28,640 Speaker 2: Make sure you're following along with Hurdle over on socialis 64 00:03:28,680 --> 00:03:29,560 Speaker 2: at Hurdle Podcast. 65 00:03:29,639 --> 00:03:33,080 Speaker 1: I am again over at Emily a Body and Baltimore 66 00:03:33,120 --> 00:03:35,640 Speaker 1: based hurdlers. I'm coming to town and I'm going to 67 00:03:35,680 --> 00:03:37,960 Speaker 1: be hosting a little meetup this coming Friday. If you 68 00:03:37,960 --> 00:03:40,080 Speaker 1: are listening to this and you are interested, feel free 69 00:03:40,200 --> 00:03:42,560 Speaker 1: to shoot me a message over on Instagram. 70 00:03:43,000 --> 00:04:02,000 Speaker 3: Can't wait, Oh, let's get to hurdling. 71 00:04:05,600 --> 00:04:12,640 Speaker 2: Oh, mornings for me. Mornings for me are my time. 72 00:04:13,320 --> 00:04:20,640 Speaker 1: They're my opportunity to reclaim my sanity and find some stillness. 73 00:04:21,480 --> 00:04:25,240 Speaker 1: There is just so much that happens throughout the day 74 00:04:25,320 --> 00:04:29,640 Speaker 1: that feels unpredictable. But for me, first thing in my 75 00:04:29,760 --> 00:04:34,760 Speaker 1: morning is my time to kind of control the controllable. 76 00:04:36,360 --> 00:04:40,000 Speaker 1: When it comes to me and being a morning person, 77 00:04:40,839 --> 00:04:43,839 Speaker 1: I've kind of always been this way. Like I've kind 78 00:04:43,839 --> 00:04:48,560 Speaker 1: of always been an early person. Even in college, I 79 00:04:48,680 --> 00:04:52,160 Speaker 1: had a roommate that would sleep until like ten or eleven. 80 00:04:52,400 --> 00:04:54,080 Speaker 2: Ashley, if you're listening to this, I love you. 81 00:04:54,440 --> 00:04:56,080 Speaker 1: And I would just like get up and go do 82 00:04:56,200 --> 00:05:00,000 Speaker 1: some other stuff, and thankfully, at that time it worked 83 00:05:00,160 --> 00:05:05,600 Speaker 1: for us. I do think that being you know, single 84 00:05:06,040 --> 00:05:09,000 Speaker 1: helps with being a steady warning person. But I do 85 00:05:09,160 --> 00:05:12,040 Speaker 1: know that it's something that I really take into account 86 00:05:12,200 --> 00:05:16,320 Speaker 1: when it comes to thinking about my life partner, because 87 00:05:16,440 --> 00:05:18,400 Speaker 1: I can't date someone that's going to make me feel 88 00:05:18,400 --> 00:05:23,080 Speaker 1: guilty for not staying in bed with them or living 89 00:05:23,120 --> 00:05:25,599 Speaker 1: a life that makes them feel okay but makes me 90 00:05:25,760 --> 00:05:28,760 Speaker 1: feel not my best self. I've got to do what 91 00:05:28,839 --> 00:05:30,680 Speaker 1: feels good for me. And what feels good for me 92 00:05:31,240 --> 00:05:35,760 Speaker 1: is being a morning human. I digress. So what we've 93 00:05:35,760 --> 00:05:38,599 Speaker 1: covered so far, I've always been kind of an early riser. 94 00:05:39,279 --> 00:05:42,320 Speaker 1: It just seems to work for me. Before the pandemic, 95 00:05:42,520 --> 00:05:44,680 Speaker 1: I would say like in my working adult life, I 96 00:05:44,800 --> 00:05:49,440 Speaker 1: was definitely a mourning alarm setter. I now rarely set 97 00:05:49,480 --> 00:05:52,719 Speaker 1: alarms and just kind of naturally am waking up on 98 00:05:52,800 --> 00:05:55,760 Speaker 1: the early side of things. I will if I know 99 00:05:55,839 --> 00:05:57,680 Speaker 1: that there's something I want to get done before I 100 00:05:57,720 --> 00:06:00,440 Speaker 1: have something else that I have on my calendar, I 101 00:06:00,480 --> 00:06:04,000 Speaker 1: will set an alarm. But those days are kind of 102 00:06:04,000 --> 00:06:06,800 Speaker 1: few and far between. Perhaps it's because I want to 103 00:06:06,800 --> 00:06:08,479 Speaker 1: meet a group for a workout and I know that 104 00:06:08,520 --> 00:06:10,039 Speaker 1: I need to be there for a certain time. But 105 00:06:10,080 --> 00:06:13,200 Speaker 1: if I'm flying solo, I just put my faith in 106 00:06:13,360 --> 00:06:15,800 Speaker 1: the fact that I'll get up and I'll get done 107 00:06:16,240 --> 00:06:18,440 Speaker 1: what I need to get done to set myself up 108 00:06:18,720 --> 00:06:21,920 Speaker 1: for a really, really good day. A little insight into 109 00:06:21,960 --> 00:06:24,599 Speaker 1: what my mornings look like right now, I'm up between 110 00:06:24,640 --> 00:06:27,040 Speaker 1: five point thirty and six. The first thing that I 111 00:06:27,080 --> 00:06:30,760 Speaker 1: do is make an espresso. While that makes, I go 112 00:06:30,800 --> 00:06:33,240 Speaker 1: back into my bedroom and I make my bed. Then 113 00:06:33,320 --> 00:06:35,880 Speaker 1: I walk into the living room I journal sitting on 114 00:06:35,960 --> 00:06:39,039 Speaker 1: the couch. After I grab that an espresso from the machine, 115 00:06:39,440 --> 00:06:42,800 Speaker 1: I then drink that. I turn on up first if 116 00:06:42,800 --> 00:06:44,600 Speaker 1: it's after six a m. And I listen to the 117 00:06:44,680 --> 00:06:47,119 Speaker 1: news while I get dressed to go for my workout. 118 00:06:47,360 --> 00:06:49,520 Speaker 1: I go do my workout, whatever that might be. It 119 00:06:49,560 --> 00:06:51,240 Speaker 1: might be in the gym downstairs, and might be leaving 120 00:06:51,240 --> 00:06:52,880 Speaker 1: to go for a run outside. I might be going 121 00:06:52,880 --> 00:06:55,880 Speaker 1: to run with Brooklyn Track Club, whatever it is. Then 122 00:06:56,080 --> 00:06:59,840 Speaker 1: I come back home, I shower, I make something to eat, 123 00:07:00,160 --> 00:07:02,880 Speaker 1: I shake up my ag one from Athletic Greens while 124 00:07:02,880 --> 00:07:06,039 Speaker 1: watching the Today Show, and then I head into my 125 00:07:06,120 --> 00:07:09,520 Speaker 1: office and get the day going. Some days I do 126 00:07:09,640 --> 00:07:12,000 Speaker 1: like to go back outside for a walk, especially on 127 00:07:12,000 --> 00:07:14,920 Speaker 1: the days where maybe my workout was in the gym downstairs. 128 00:07:15,040 --> 00:07:17,880 Speaker 1: I want to take out least a lap around the 129 00:07:17,880 --> 00:07:20,680 Speaker 1: block to get some fresh air before trying to get 130 00:07:20,720 --> 00:07:24,600 Speaker 1: my creative juice is truly flowing. But that like half 131 00:07:24,640 --> 00:07:27,640 Speaker 1: hour I would say in between when I make breakfasts 132 00:07:27,640 --> 00:07:29,560 Speaker 1: and when I shake up the ag one to like 133 00:07:29,680 --> 00:07:31,720 Speaker 1: really signify that it's time to get to work. 134 00:07:32,400 --> 00:07:34,320 Speaker 2: That's like a little up in the air. Depending on 135 00:07:34,360 --> 00:07:34,960 Speaker 2: how I feel. 136 00:07:35,400 --> 00:07:37,920 Speaker 1: I did go through a phase where I added meditation 137 00:07:38,080 --> 00:07:40,120 Speaker 1: in the morning, and now I'm going to kick where 138 00:07:40,120 --> 00:07:41,800 Speaker 1: I do that in mid afternoon. 139 00:07:42,000 --> 00:07:44,560 Speaker 2: But it ebbs and flows in a way that feels 140 00:07:44,640 --> 00:07:46,679 Speaker 2: right for me anyway. 141 00:07:47,360 --> 00:07:50,520 Speaker 1: I have been a morning person for over a decade, 142 00:07:50,600 --> 00:07:53,880 Speaker 1: but really what feels like my entire life, and I 143 00:07:53,960 --> 00:07:57,240 Speaker 1: do believe that part of this is hereditary. 144 00:07:57,360 --> 00:07:58,160 Speaker 2: Actually, I have. 145 00:07:58,280 --> 00:08:02,760 Speaker 1: Early morning parents, so this was behavior that I saw 146 00:08:02,840 --> 00:08:07,320 Speaker 1: modeled for me from a really young age. And now 147 00:08:07,520 --> 00:08:09,600 Speaker 1: my tips, now that I've given you all my background 148 00:08:09,920 --> 00:08:12,960 Speaker 1: on being a morning human, my first tip to being 149 00:08:13,040 --> 00:08:16,200 Speaker 1: a morning human is keep a steady sleep schedule. Now, 150 00:08:16,480 --> 00:08:19,000 Speaker 1: I feel like this may speak to a little bit 151 00:08:19,080 --> 00:08:22,200 Speaker 1: of my occasional lack of a social life. I am 152 00:08:22,240 --> 00:08:26,760 Speaker 1: certainly a homebody, but there is rarely an evening where 153 00:08:26,800 --> 00:08:30,400 Speaker 1: I am away from my apartment past ten PM. So 154 00:08:31,000 --> 00:08:35,360 Speaker 1: that means that even if I am asleep by nine thirty, 155 00:08:35,360 --> 00:08:39,880 Speaker 1: at ten or ten most nights, at the very latest, 156 00:08:40,320 --> 00:08:43,120 Speaker 1: even on the weekends, I'm going to bed by eleven. 157 00:08:43,679 --> 00:08:45,600 Speaker 1: That means that the following morning I might get up 158 00:08:45,600 --> 00:08:48,880 Speaker 1: a smidge later. But my sleep schedule is pretty consistent 159 00:08:48,920 --> 00:08:51,880 Speaker 1: that I'm sleeping between the nine and ten PM hour 160 00:08:51,920 --> 00:08:55,199 Speaker 1: at the latest, and I'm up between five thirty and 161 00:08:55,280 --> 00:08:59,600 Speaker 1: six thirty. Almost every single day, I am consistently getting 162 00:08:59,600 --> 00:09:02,560 Speaker 1: about eight hours of sleep. And when I put in 163 00:09:02,640 --> 00:09:05,480 Speaker 1: the you know, the parameters between nine and ten pm, 164 00:09:05,520 --> 00:09:08,719 Speaker 1: I'm going to sleep. Some nights, I'm literally sleeping at 165 00:09:08,720 --> 00:09:10,720 Speaker 1: eight thirty and that's just what feels right for me. 166 00:09:11,800 --> 00:09:14,480 Speaker 1: So making sure that you're having a steady sleep schedule 167 00:09:14,559 --> 00:09:18,800 Speaker 1: is going to help you sleep better, get better sleep quality, 168 00:09:19,120 --> 00:09:22,000 Speaker 1: which is really really important. You can get a ton 169 00:09:22,040 --> 00:09:24,480 Speaker 1: of sleep, I'm talking eight, nine, ten hours, but if 170 00:09:24,480 --> 00:09:27,360 Speaker 1: you're getting crappy sleep, if you're awake a lot, if 171 00:09:27,360 --> 00:09:30,160 Speaker 1: there are things in your environment that are causing you 172 00:09:30,600 --> 00:09:34,679 Speaker 1: to reduce the quality of your sleep, like loud noises, 173 00:09:34,760 --> 00:09:39,280 Speaker 1: bright lights. You know, a partner, even not to say 174 00:09:39,280 --> 00:09:40,520 Speaker 1: that I don't want you to have a happy and 175 00:09:40,559 --> 00:09:42,839 Speaker 1: healthy relationship, but just saying that someone getting in and 176 00:09:42,840 --> 00:09:46,440 Speaker 1: out of the bed constantly can impact your overall sleep quality. 177 00:09:46,679 --> 00:09:48,640 Speaker 1: You know, these are things that are going to ruin 178 00:09:49,320 --> 00:09:51,560 Speaker 1: your sleep, even if you are getting a lot of it. 179 00:09:52,120 --> 00:09:55,320 Speaker 1: So Tip number one, keep a steady sleep schedule. Tip 180 00:09:55,400 --> 00:10:00,080 Speaker 1: number two, you're like you're good morning. It starts the 181 00:10:00,160 --> 00:10:02,800 Speaker 1: night before so that means having a wind down routine 182 00:10:02,840 --> 00:10:04,160 Speaker 1: that makes you feel calm. 183 00:10:04,679 --> 00:10:07,000 Speaker 2: I have my phone on a default. 184 00:10:06,480 --> 00:10:09,840 Speaker 1: Setting where it goes on do not disturb starting at 185 00:10:09,880 --> 00:10:13,400 Speaker 1: eight pm. I will check it at least one more 186 00:10:13,440 --> 00:10:16,040 Speaker 1: time before I get to bed. But I really do 187 00:10:16,080 --> 00:10:19,520 Speaker 1: try to put my phone down in the hour before 188 00:10:20,000 --> 00:10:23,000 Speaker 1: I am hitting the hay, so to speak, so I 189 00:10:23,040 --> 00:10:26,400 Speaker 1: can kind of wind down from that stimulation. I am 190 00:10:26,440 --> 00:10:29,560 Speaker 1: a big fan, big, big fan of beam Dream. 191 00:10:29,920 --> 00:10:31,720 Speaker 2: I talk about it on the show all the time. 192 00:10:31,880 --> 00:10:40,400 Speaker 1: It's a basically cinnamon tasting hot chocolate that's got NANOCBD, rishi, elfianine, melatonin, magnesium, 193 00:10:40,679 --> 00:10:43,520 Speaker 1: a bunch of different adaptagens, and like I said, the 194 00:10:43,600 --> 00:10:47,880 Speaker 1: nanocbd that helped me get to sleep and stay asleep. 195 00:10:47,880 --> 00:10:50,400 Speaker 1: And I'll take that between sixty and ninety minutes before 196 00:10:50,440 --> 00:10:51,000 Speaker 1: I go to bed. 197 00:10:51,040 --> 00:10:54,000 Speaker 2: And what I find is that typically puts me in. 198 00:10:54,120 --> 00:10:56,560 Speaker 1: A I'm not going to wake up during the night mode, 199 00:10:56,600 --> 00:10:59,240 Speaker 1: which is ideal for me. I've seen it proven on 200 00:10:59,360 --> 00:11:02,880 Speaker 1: my whoopstrap, which I wear regularly, that I'll have less 201 00:11:02,880 --> 00:11:06,679 Speaker 1: disturbances throughout my night. I'll be less restless if I 202 00:11:06,800 --> 00:11:09,319 Speaker 1: take beam Dream before I go to bed. 203 00:11:09,840 --> 00:11:11,199 Speaker 2: I do have a Beam discount code for you. 204 00:11:11,280 --> 00:11:12,839 Speaker 1: I'm going to slip it in here just because i 205 00:11:12,880 --> 00:11:14,440 Speaker 1: want to make sure that if this is something that 206 00:11:14,559 --> 00:11:17,640 Speaker 1: sounds attractive to you, that you take full advantage of it. 207 00:11:17,720 --> 00:11:20,360 Speaker 2: That address is a beam organics dot com. 208 00:11:20,360 --> 00:11:24,240 Speaker 1: That's B E A M O r G A NICs 209 00:11:24,320 --> 00:11:27,079 Speaker 1: dot com slash hurdle. You'll get thirty five percent off 210 00:11:27,200 --> 00:11:30,040 Speaker 1: your first month subscription and then fifteen percent off everything 211 00:11:30,080 --> 00:11:33,600 Speaker 1: else on the site using the code hurdle at checkout anyway, 212 00:11:33,800 --> 00:11:36,439 Speaker 1: Big on beamdream like I said, sixteen to ninety minutes 213 00:11:36,480 --> 00:11:39,760 Speaker 1: before bed. Also really big. I'm like dimming the lights 214 00:11:39,800 --> 00:11:42,120 Speaker 1: in my apartment. I do not sleep with my phone 215 00:11:42,160 --> 00:11:44,360 Speaker 1: next to my bed. I sleep with it like too 216 00:11:44,440 --> 00:11:46,240 Speaker 1: far away from me just to reach to it. 217 00:11:46,520 --> 00:11:49,079 Speaker 2: And that way I'm not laying in my bed scrolling. 218 00:11:49,440 --> 00:11:52,240 Speaker 1: I'm really working on getting better about my skincare routine, 219 00:11:52,440 --> 00:11:54,800 Speaker 1: just like trying to find things that calm me down, 220 00:11:55,679 --> 00:11:58,520 Speaker 1: not drinking water too close to when I'm getting into bed, so. 221 00:11:58,440 --> 00:11:59,800 Speaker 2: That I'm not like getting up to pin the bell. 222 00:12:00,120 --> 00:12:03,160 Speaker 1: I everyone's going to have a different Goldilocks, you know, 223 00:12:03,520 --> 00:12:06,280 Speaker 1: approach to their nighttime routine, just like you will to 224 00:12:06,360 --> 00:12:08,960 Speaker 1: your morning routine. We'll talk about that in just a second, 225 00:12:09,280 --> 00:12:13,120 Speaker 1: but finding something or a series of events that relaxes 226 00:12:13,160 --> 00:12:21,400 Speaker 1: you is absolutely key. Taking a break from today's episode 227 00:12:21,400 --> 00:12:26,280 Speaker 1: to give some love to my sponsors. First up, Priority Bicycles. 228 00:12:26,360 --> 00:12:30,120 Speaker 1: Can I tell you the what was it? Fifty five 229 00:12:30,200 --> 00:12:33,560 Speaker 1: and sunny degree fifty five and sunny degree fifty five 230 00:12:33,600 --> 00:12:37,160 Speaker 1: and sunny day? This past Saturday in New York had 231 00:12:37,200 --> 00:12:39,559 Speaker 1: me feeling some kind of way about. 232 00:12:39,280 --> 00:12:41,760 Speaker 2: Getting back out on my bike. 233 00:12:42,520 --> 00:12:46,880 Speaker 1: During the pandemic, I incorporated cycling into my life in 234 00:12:46,920 --> 00:12:49,920 Speaker 1: a way that I never had before, not only really 235 00:12:50,000 --> 00:12:53,600 Speaker 1: embracing road cycling and picking up the pace on my bike, 236 00:12:53,960 --> 00:12:58,280 Speaker 1: but also with my commute. And that is where Priority 237 00:12:58,320 --> 00:13:01,240 Speaker 1: came in, because cycling doesn't always have to be hardcore 238 00:13:01,360 --> 00:13:04,720 Speaker 1: road or mountain biking. Right I am riding my Priority 239 00:13:04,880 --> 00:13:07,439 Speaker 1: bicycle around town on the regular, whether it's running errands 240 00:13:07,520 --> 00:13:08,319 Speaker 1: or just linking. 241 00:13:08,120 --> 00:13:08,760 Speaker 2: Up with friends. 242 00:13:08,800 --> 00:13:11,160 Speaker 1: It's an easy way for me to get moving and 243 00:13:11,200 --> 00:13:12,520 Speaker 1: get to where I need to be. 244 00:13:12,880 --> 00:13:15,319 Speaker 2: I love my Priority Bicycle because a it's. 245 00:13:15,160 --> 00:13:19,040 Speaker 1: Affordable, but also the company is run by cycling industry 246 00:13:19,080 --> 00:13:21,440 Speaker 1: veterans who weren't just thinking of how to make bikes 247 00:13:21,520 --> 00:13:25,440 Speaker 1: faster or more techy. They wanted to make bicycles that 248 00:13:25,480 --> 00:13:28,800 Speaker 1: were easy to ride and maintain, not to mention they 249 00:13:28,800 --> 00:13:31,840 Speaker 1: are light and intuitive. The bikes have things like puncture 250 00:13:31,880 --> 00:13:35,959 Speaker 1: resistant tires and the biggest feature they have a carbon 251 00:13:36,160 --> 00:13:39,480 Speaker 1: fiber belt drive instead of a chain, which lasts. 252 00:13:39,080 --> 00:13:42,520 Speaker 2: Longer and it is way easier to clean. 253 00:13:42,840 --> 00:13:45,040 Speaker 1: If I'm talking about them, that means I have a 254 00:13:45,120 --> 00:13:48,720 Speaker 1: deal to offer you. Priority is giving Hurdle listeners fifty 255 00:13:48,800 --> 00:13:51,880 Speaker 1: dollars off their first bicycle by heading on over to 256 00:13:51,960 --> 00:13:56,599 Speaker 1: Priority Bicycles dot com slash hurdle. That's pr io r 257 00:13:56,920 --> 00:14:03,320 Speaker 1: it y bic ycla dot com slash hurdle. Sometimes I 258 00:14:03,320 --> 00:14:05,280 Speaker 1: feel like I'm in a spelling bee when I do that. 259 00:14:05,520 --> 00:14:06,160 Speaker 2: If you head on. 260 00:14:06,120 --> 00:14:08,960 Speaker 1: Over there, you'll get that discount by using hurdle at checkout, 261 00:14:08,960 --> 00:14:12,160 Speaker 1: and you'll also see a list of my favorite bikes, 262 00:14:12,280 --> 00:14:15,520 Speaker 1: some highlights of the great styles and all the good stuff. 263 00:14:15,600 --> 00:14:18,240 Speaker 1: So again that's Priority Byschools dot com. Slash hurdle is 264 00:14:18,280 --> 00:14:19,360 Speaker 1: get fifty dollars off. 265 00:14:19,200 --> 00:14:20,160 Speaker 2: Your bike today. 266 00:14:20,560 --> 00:14:22,640 Speaker 1: Also want to give some love too my friends at 267 00:14:22,680 --> 00:14:26,400 Speaker 1: AG one from Athletic Greens. Oh man, I just it 268 00:14:26,440 --> 00:14:28,960 Speaker 1: fills me up that I have found a way to 269 00:14:29,200 --> 00:14:33,200 Speaker 1: incorporate such really great brands and sponsors into the show here. 270 00:14:33,600 --> 00:14:36,600 Speaker 1: I have been drinking Athletic Greens for god knows how 271 00:14:36,600 --> 00:14:40,880 Speaker 1: long now about four years, and it is a no fuss, 272 00:14:41,000 --> 00:14:44,400 Speaker 1: easy part of my morning routine that makes me just 273 00:14:44,520 --> 00:14:45,880 Speaker 1: feel better in my body. 274 00:14:46,040 --> 00:14:46,840 Speaker 2: AG one from. 275 00:14:46,680 --> 00:14:49,920 Speaker 1: Athletic Greens has seventy five whole food sourced ingredients including 276 00:14:49,960 --> 00:14:55,680 Speaker 1: krabot Its, probotics, adaptagens, and superfoods, plus the antioxidant equivalent 277 00:14:55,920 --> 00:15:00,240 Speaker 1: of twelve servings of fruits and vegetables. Seriously, if you 278 00:15:00,240 --> 00:15:03,000 Speaker 1: think about what you're putting into your body on the regular, 279 00:15:03,360 --> 00:15:06,080 Speaker 1: don't you want to make sure that this something, this 280 00:15:06,360 --> 00:15:09,560 Speaker 1: good for you is a part of that secret sauce 281 00:15:09,600 --> 00:15:14,400 Speaker 1: to keep you moving. Yep, exactly like I said, AG 282 00:15:14,520 --> 00:15:16,800 Speaker 1: one has been a part of my routine for years. 283 00:15:16,880 --> 00:15:18,840 Speaker 2: It helps me feel my best. 284 00:15:18,960 --> 00:15:22,600 Speaker 1: I feel less bloated, more energetic, and when I don't 285 00:15:22,640 --> 00:15:26,280 Speaker 1: take it, and that's when I really notice the difference. 286 00:15:26,560 --> 00:15:30,200 Speaker 1: Head on over to athleticgreens dot com slash Hurdle to 287 00:15:30,280 --> 00:15:33,280 Speaker 1: get a year's supply of Vitamin D three K two 288 00:15:33,440 --> 00:15:37,440 Speaker 1: as well as free travel packs with your first purchase. 289 00:15:37,760 --> 00:15:42,320 Speaker 1: Again that is Athleticgreens dot Com slash hurdle to get 290 00:15:42,360 --> 00:15:50,040 Speaker 1: free these with your first purchase today. 291 00:15:50,920 --> 00:15:55,520 Speaker 2: My next tip for you, skip the snooze button. Resist 292 00:15:55,680 --> 00:15:56,520 Speaker 2: the snooze button. 293 00:15:56,640 --> 00:15:59,920 Speaker 1: I mentioned to you that I don't really set regular alarm, 294 00:16:00,200 --> 00:16:02,560 Speaker 1: but I totally understand if you are in the intro 295 00:16:02,640 --> 00:16:05,160 Speaker 1: phases of getting into a morning routine, or maybe you're 296 00:16:05,160 --> 00:16:07,840 Speaker 1: just not in the place in your life we're naturally 297 00:16:07,840 --> 00:16:10,320 Speaker 1: getting up earlier in the day. Is something that serves 298 00:16:10,360 --> 00:16:12,960 Speaker 1: you or feels like it serves you just yet, you're 299 00:16:13,000 --> 00:16:16,720 Speaker 1: gonna need an alarm. That alarm would be best if 300 00:16:16,720 --> 00:16:18,800 Speaker 1: it's not your cell phone, but it could be your 301 00:16:18,800 --> 00:16:22,280 Speaker 1: cell phone. I'm just gonna disclaim that the goal here, 302 00:16:22,480 --> 00:16:24,320 Speaker 1: whether it's your cell phone or whether it's an alarm 303 00:16:24,360 --> 00:16:27,920 Speaker 1: that you buy off of Amazon, do not allow yourself 304 00:16:27,960 --> 00:16:32,240 Speaker 1: to press snooze. Yes, you're gonna have that moment, that minute, 305 00:16:32,280 --> 00:16:34,440 Speaker 1: those few minutes right when it goes off where you're like, 306 00:16:34,920 --> 00:16:35,800 Speaker 1: do I want to do this? 307 00:16:36,240 --> 00:16:38,040 Speaker 2: Do I want to do this? Do I want to 308 00:16:38,080 --> 00:16:38,440 Speaker 2: do this? 309 00:16:38,840 --> 00:16:41,520 Speaker 1: The answer is yes, you want to do it, And 310 00:16:42,160 --> 00:16:46,120 Speaker 1: if you start moving sooner, the less doubt you're going 311 00:16:46,200 --> 00:16:48,960 Speaker 1: to have in that decision. It's hard to think about 312 00:16:48,960 --> 00:16:51,560 Speaker 1: that moment when you're done with your entire morning routine 313 00:16:51,960 --> 00:16:54,560 Speaker 1: and you're feeling really stellar and you're really happy that 314 00:16:54,600 --> 00:16:57,360 Speaker 1: you did it. When you are like laying horizontal in 315 00:16:57,360 --> 00:17:00,440 Speaker 1: your bed and it's comfortable and it's warm, and it 316 00:17:00,520 --> 00:17:03,120 Speaker 1: is like free of like a lot of chaos, right, 317 00:17:03,200 --> 00:17:04,520 Speaker 1: it's hard to think about that moment. 318 00:17:04,520 --> 00:17:06,200 Speaker 2: It's hard to think about that finish line. 319 00:17:06,320 --> 00:17:10,320 Speaker 1: But if you resist the snooze and make a move, 320 00:17:11,040 --> 00:17:14,520 Speaker 1: you will be nine times out of ten more likely 321 00:17:14,920 --> 00:17:17,160 Speaker 1: not to get back into your bed and go back 322 00:17:17,200 --> 00:17:21,800 Speaker 1: to sleep. So resist the snooze button. Tip number five. 323 00:17:22,200 --> 00:17:24,560 Speaker 1: I'm pretty sure we're on five here, we are, okay? 324 00:17:24,960 --> 00:17:31,520 Speaker 1: Tip number five resist the scroll. Trust me, nothing good 325 00:17:31,840 --> 00:17:35,439 Speaker 1: comes from picking up your phone first thing in the 326 00:17:35,480 --> 00:17:40,240 Speaker 1: morning and sitting there and scrolling for twenty to thirty minutes. 327 00:17:40,520 --> 00:17:44,040 Speaker 1: There are so many better ways to use your time 328 00:17:44,320 --> 00:17:49,720 Speaker 1: that will set you up for much better success, feelings, vibes, 329 00:17:49,960 --> 00:17:53,080 Speaker 1: you name it. This is exactly where phone placement can 330 00:17:53,080 --> 00:17:55,520 Speaker 1: come in the clutch. If you are just like easily 331 00:17:55,560 --> 00:17:58,520 Speaker 1: reaching over to get your phone, you're turning off your alarm, 332 00:17:58,560 --> 00:18:00,560 Speaker 1: you're lying in bed, your phone is in your hand, 333 00:18:00,800 --> 00:18:02,919 Speaker 1: it's going to be very tempting to lay there and 334 00:18:03,000 --> 00:18:06,240 Speaker 1: just like investigate the things for a while. But if 335 00:18:06,240 --> 00:18:08,320 Speaker 1: you have to get up to turn your alarm off, 336 00:18:08,400 --> 00:18:12,080 Speaker 1: you're already standing. You can really see quickly if anything 337 00:18:12,119 --> 00:18:14,280 Speaker 1: like a fire is happening on your cell phone, so 338 00:18:14,400 --> 00:18:16,600 Speaker 1: to speak, and then you can put it back down. 339 00:18:17,040 --> 00:18:19,359 Speaker 1: The great thing about the morning, like I said at 340 00:18:19,359 --> 00:18:22,119 Speaker 1: the top of this episode, is that the morning is 341 00:18:22,160 --> 00:18:25,040 Speaker 1: yours for the taking. You don't have to worry about 342 00:18:25,080 --> 00:18:27,000 Speaker 1: the other things that are going on in the world 343 00:18:27,080 --> 00:18:30,960 Speaker 1: at that very moment because this time it is yours. 344 00:18:31,480 --> 00:18:36,280 Speaker 1: It is for you. So in this time, instead of 345 00:18:36,840 --> 00:18:40,760 Speaker 1: using it to further drain yourself, take it as your 346 00:18:40,840 --> 00:18:43,400 Speaker 1: opportunity to give back to you. 347 00:18:43,880 --> 00:18:44,760 Speaker 2: That is the purpose. 348 00:18:44,800 --> 00:18:47,520 Speaker 1: I'm sure that is why you hope or strive to 349 00:18:47,640 --> 00:18:50,800 Speaker 1: be a morning person, not to get an extra thirty 350 00:18:50,840 --> 00:18:55,080 Speaker 1: to sixty minutes of phone time in your day. Tip 351 00:18:55,280 --> 00:18:59,280 Speaker 1: number six. Fill your morning with things that make you excited. 352 00:19:00,000 --> 00:19:03,880 Speaker 1: Morning routine should be unique to you. You don't have 353 00:19:03,960 --> 00:19:06,640 Speaker 1: to execute your morning routine in a way that you 354 00:19:06,720 --> 00:19:10,480 Speaker 1: see someone else do on Instagram or TikTok. If you 355 00:19:11,160 --> 00:19:13,879 Speaker 1: find that journaling is something that really resonates with you, 356 00:19:14,240 --> 00:19:17,800 Speaker 1: incorporate journaling into your morning routine, and incorporate journaling in 357 00:19:17,840 --> 00:19:19,600 Speaker 1: a way that feels really true to who you are 358 00:19:19,760 --> 00:19:22,640 Speaker 1: into your morning routine. So maybe it's writing one page 359 00:19:22,680 --> 00:19:24,439 Speaker 1: in a highlight at the end of that page of 360 00:19:24,520 --> 00:19:26,800 Speaker 1: something good that happened to you in the last twenty 361 00:19:26,800 --> 00:19:27,280 Speaker 1: four hours. 362 00:19:27,320 --> 00:19:28,760 Speaker 2: That's my current jam. 363 00:19:28,800 --> 00:19:31,000 Speaker 1: Maybe it's using a five minute journal or a one 364 00:19:31,040 --> 00:19:33,800 Speaker 1: line a day journal, so many different options to make 365 00:19:33,840 --> 00:19:38,120 Speaker 1: something like that fit into your groove. Also, I mean, 366 00:19:38,200 --> 00:19:40,680 Speaker 1: if journaling is not your thing, the meditation is your thing, 367 00:19:41,320 --> 00:19:43,360 Speaker 1: maybe you want to be a person that works out 368 00:19:43,359 --> 00:19:47,560 Speaker 1: first thing in the morning. Whatever habit that really feels 369 00:19:47,560 --> 00:19:50,520 Speaker 1: like it calls to you, right, that's what you want 370 00:19:50,560 --> 00:19:54,720 Speaker 1: to put together in your ideal morning. Because if you're 371 00:19:54,760 --> 00:19:57,920 Speaker 1: just doing something again since you see someone else doing 372 00:19:57,920 --> 00:20:00,600 Speaker 1: it and you think that it could be good for you, Okay, 373 00:20:00,720 --> 00:20:03,600 Speaker 1: if you try it, cool, but if it doesn't resonate 374 00:20:03,640 --> 00:20:06,840 Speaker 1: with you, you're not going to stick with that habit. 375 00:20:07,200 --> 00:20:09,719 Speaker 1: You want to make sure again, if you're getting up 376 00:20:09,720 --> 00:20:11,959 Speaker 1: early in the morning for trying to take advantage of 377 00:20:12,000 --> 00:20:14,840 Speaker 1: this time, that you are doing things that make you 378 00:20:14,920 --> 00:20:19,840 Speaker 1: feel excited, that make you feel invigorated to tackle your day. 379 00:20:20,840 --> 00:20:22,840 Speaker 1: On this note, I want to make sure that I 380 00:20:22,880 --> 00:20:26,320 Speaker 1: reiterate that if you want to be a morning workout person, 381 00:20:26,400 --> 00:20:28,280 Speaker 1: the best way that you're going to stick with that 382 00:20:28,400 --> 00:20:32,399 Speaker 1: habit is by figuring out what type of sweat makes 383 00:20:32,480 --> 00:20:35,879 Speaker 1: you feel really truly good and happy and that you 384 00:20:35,960 --> 00:20:38,879 Speaker 1: look forward to. For me, it's no secret that I 385 00:20:38,960 --> 00:20:41,240 Speaker 1: am a huge runner, but there are days that I'm 386 00:20:41,280 --> 00:20:44,879 Speaker 1: craving something else and I listen to my body and 387 00:20:44,960 --> 00:20:48,240 Speaker 1: what I am craving, and I go with that. Maybe 388 00:20:48,280 --> 00:20:51,360 Speaker 1: your secret to actually sticking with a morning exercise routine 389 00:20:51,640 --> 00:20:55,359 Speaker 1: is finding some accountability, whether that is virtually or going 390 00:20:55,400 --> 00:20:59,159 Speaker 1: to the same studio or simply asking a friend to 391 00:20:59,240 --> 00:21:02,120 Speaker 1: be your workout and check in with you or check in. 392 00:21:02,080 --> 00:21:04,960 Speaker 2: With each other after that sweat is done. 393 00:21:05,400 --> 00:21:08,400 Speaker 1: Trust me, when you have someone else waiting for you 394 00:21:08,720 --> 00:21:11,920 Speaker 1: or looking to speak to you or wrap with you 395 00:21:12,080 --> 00:21:16,320 Speaker 1: about what is going on in your life in your morning, 396 00:21:16,480 --> 00:21:19,879 Speaker 1: in your sweat, it's gonna make you more likely to 397 00:21:20,000 --> 00:21:23,199 Speaker 1: actually show up and get the thing done. And my 398 00:21:23,440 --> 00:21:27,040 Speaker 1: last tip for you today when it comes to taking 399 00:21:27,119 --> 00:21:30,439 Speaker 1: full advantage of your morning routine and becoming a morning person, 400 00:21:30,880 --> 00:21:33,960 Speaker 1: is making sure that you shift your mindset. 401 00:21:34,200 --> 00:21:36,800 Speaker 2: If you keep on telling yourself I am not a 402 00:21:36,840 --> 00:21:38,920 Speaker 2: morning person. I am not a morning person. 403 00:21:39,000 --> 00:21:44,960 Speaker 1: Well guess what you're putting that energy into the world. Instead, 404 00:21:45,640 --> 00:21:49,400 Speaker 1: say to yourself, I can do this. I can handle mornings. 405 00:21:49,640 --> 00:21:51,960 Speaker 1: I can be a morning person. You don't need to 406 00:21:52,000 --> 00:21:54,040 Speaker 1: lie to yourself and be like I am the most 407 00:21:54,040 --> 00:21:55,119 Speaker 1: excited morning person. 408 00:21:55,160 --> 00:21:57,639 Speaker 2: Ever. It doesn't work like that. It doesn't work like that. 409 00:21:57,880 --> 00:22:01,600 Speaker 1: But you can be realistic that you have opportunity in 410 00:22:01,640 --> 00:22:04,520 Speaker 1: the early hours of the day and that you are 411 00:22:04,560 --> 00:22:08,560 Speaker 1: willing and excited to try to take advantage of them. 412 00:22:09,080 --> 00:22:11,680 Speaker 1: Saying something like the morning can be good for me, 413 00:22:12,480 --> 00:22:15,480 Speaker 1: saying something like these new habits will really serve me, 414 00:22:16,040 --> 00:22:22,159 Speaker 1: setting positive framework, having a positive mindset around again a 415 00:22:22,280 --> 00:22:24,320 Speaker 1: routine that will be really good for you. 416 00:22:24,440 --> 00:22:25,280 Speaker 2: If you get it. 417 00:22:25,560 --> 00:22:30,399 Speaker 1: Nailed down, Trust me, you will not regret it again. 418 00:22:30,440 --> 00:22:32,480 Speaker 1: A lot of takeaways here, and I want to make 419 00:22:32,520 --> 00:22:34,359 Speaker 1: sure that I'm helping all of you. So if you 420 00:22:34,440 --> 00:22:39,440 Speaker 1: do have more questions about mornings, about developing a morning routine, 421 00:22:39,560 --> 00:22:40,960 Speaker 1: I am all ears. 422 00:22:41,320 --> 00:22:43,520 Speaker 2: You can leave a voice message for me and ask 423 00:22:43,560 --> 00:22:44,399 Speaker 2: a question at. 424 00:22:44,280 --> 00:22:47,639 Speaker 1: Any time by clicking the link in the show notes 425 00:22:47,680 --> 00:22:51,480 Speaker 1: that prompts you to do so. Like I said, remember, 426 00:22:51,680 --> 00:22:55,399 Speaker 1: being a stellar morning person starts the night before, but 427 00:22:55,600 --> 00:22:59,760 Speaker 1: sticking with a morning routine means incorporating activities and habits 428 00:22:59,800 --> 00:23:03,640 Speaker 1: that fill you up and make you feel excited. That's 429 00:23:03,680 --> 00:23:07,880 Speaker 1: it for this week, another hurdle conquered. Catch you guys 430 00:23:07,960 --> 00:23:08,400 Speaker 1: next time.