1 00:00:09,560 --> 00:00:09,720 Speaker 1: Hi. 2 00:00:09,960 --> 00:00:13,840 Speaker 2: I'm Laura Vanderkamp. I'm a mother of five, an author, journalist, 3 00:00:13,880 --> 00:00:14,440 Speaker 2: and speaker. 4 00:00:15,320 --> 00:00:19,120 Speaker 3: And I'm Sarah Hart Hunger, a mother of three, practicing physician, writer, 5 00:00:19,440 --> 00:00:22,280 Speaker 3: and courtse creator. We are two working parents who love 6 00:00:22,320 --> 00:00:24,000 Speaker 3: our careers and our families. 7 00:00:24,720 --> 00:00:27,360 Speaker 2: Welcome to best of both worlds. Here we talk about 8 00:00:27,360 --> 00:00:30,360 Speaker 2: how real women manage work, family, and time for fun. 9 00:00:30,880 --> 00:00:33,360 Speaker 2: From figuring out childcare to mapping out long. 10 00:00:33,280 --> 00:00:34,200 Speaker 4: Term career goals. 11 00:00:34,440 --> 00:00:39,280 Speaker 2: We want you to get the most out of life. 12 00:00:41,200 --> 00:00:44,280 Speaker 2: Welcome to best of both worlds. This is Laura. This 13 00:00:44,440 --> 00:00:47,599 Speaker 2: episode is airing in November of twenty twenty five. I 14 00:00:47,640 --> 00:00:51,240 Speaker 2: am actually sitting here with Sarah in her hotel room 15 00:00:51,400 --> 00:00:54,160 Speaker 2: in Fort Lauderdale. Now why you may ask, does Sarah 16 00:00:54,360 --> 00:00:58,080 Speaker 2: need a hotel room in Fort Lauderdale because she lives 17 00:00:58,080 --> 00:01:00,840 Speaker 2: near here as people may know. But we are here 18 00:01:00,920 --> 00:01:05,119 Speaker 2: for the annual Best Laid Plans Live session. We've been 19 00:01:05,120 --> 00:01:08,839 Speaker 2: having a great time with about thirty attendees working through 20 00:01:08,880 --> 00:01:12,160 Speaker 2: our plans for twenty twenty six, So just give a 21 00:01:12,160 --> 00:01:15,000 Speaker 2: shout out to that. We hope to have listeners of 22 00:01:15,040 --> 00:01:17,760 Speaker 2: this maybe come in a future year. We'll talk more 23 00:01:17,800 --> 00:01:20,000 Speaker 2: about that in the future, but it's nice to say. 24 00:01:20,040 --> 00:01:22,120 Speaker 2: We are having a fabulous time and we always enjoy 25 00:01:22,160 --> 00:01:26,160 Speaker 2: recording in person. So today's episode of Best of Both Worlds, 26 00:01:26,360 --> 00:01:30,280 Speaker 2: Sarah is going to be interviewing Andrea Lee Rogers. She 27 00:01:30,600 --> 00:01:35,080 Speaker 2: is a dancer, a pilates teacher, the founder of Extend Bar, 28 00:01:35,200 --> 00:01:36,640 Speaker 2: which is how some people may have heard of her, 29 00:01:36,720 --> 00:01:39,280 Speaker 2: and a super trainer and now an author as well. 30 00:01:39,319 --> 00:01:41,679 Speaker 2: I know they're going to talk about that. So we 31 00:01:41,720 --> 00:01:45,720 Speaker 2: can't wait to hear from Andrea about in particular, small 32 00:01:45,800 --> 00:01:50,320 Speaker 2: rituals she has that help improve her day to day life. So, Sarah, 33 00:01:50,800 --> 00:01:52,800 Speaker 2: I know you have a lot of rituals that you 34 00:01:52,920 --> 00:01:53,560 Speaker 2: do daily. 35 00:01:53,600 --> 00:01:55,880 Speaker 4: What would you say improves your daily life? 36 00:01:56,080 --> 00:01:57,560 Speaker 5: Yeah, so I will choose to. 37 00:01:58,400 --> 00:02:03,840 Speaker 3: I definitely cannot function without my daily planning ritual, which 38 00:02:03,920 --> 00:02:06,680 Speaker 3: really only takes between five and ten minutes. For me, 39 00:02:06,880 --> 00:02:09,520 Speaker 3: it feels meditative. I set up my planner page for 40 00:02:09,560 --> 00:02:12,200 Speaker 3: the day with all my favorite pens and highlighters. I 41 00:02:12,280 --> 00:02:14,680 Speaker 3: make sure I process anything on the prior day so 42 00:02:14,720 --> 00:02:17,240 Speaker 3: that I don't miss anything. Or maybe I put something 43 00:02:17,240 --> 00:02:18,680 Speaker 3: on my to do list and didn't get to it, 44 00:02:18,919 --> 00:02:20,960 Speaker 3: and then I look at my calendar and I craft 45 00:02:21,040 --> 00:02:23,760 Speaker 3: my to do list for that day, And really that 46 00:02:23,880 --> 00:02:26,200 Speaker 3: is if I had to only keep one ritual in 47 00:02:26,240 --> 00:02:28,800 Speaker 3: my life, it would be my daily planning ritual. But 48 00:02:28,840 --> 00:02:30,920 Speaker 3: we're gonna need to and I would say the second 49 00:02:30,960 --> 00:02:33,400 Speaker 3: one that I really enjoy and feel adds a lot 50 00:02:33,440 --> 00:02:36,720 Speaker 3: to my day is about ten to fifteen minutes. 51 00:02:36,440 --> 00:02:38,200 Speaker 5: Of nonfiction reading in the morning. 52 00:02:38,520 --> 00:02:41,120 Speaker 3: I do it after I plan, and it just always 53 00:02:41,160 --> 00:02:43,919 Speaker 3: puts me and in good headspace for the day and 54 00:02:44,240 --> 00:02:47,079 Speaker 3: allows me to accumulate a reasonable amount of nonfiction reading 55 00:02:47,120 --> 00:02:49,360 Speaker 3: throughout the year when it's not really the type of 56 00:02:49,360 --> 00:02:51,520 Speaker 3: material I want to pick up by my bed or 57 00:02:51,520 --> 00:02:52,679 Speaker 3: other times that I tend to read. 58 00:02:52,720 --> 00:02:54,400 Speaker 5: So I really enjoy it and feel like it enhances 59 00:02:54,440 --> 00:02:54,640 Speaker 5: my life. 60 00:02:54,680 --> 00:02:55,079 Speaker 1: What about it? 61 00:02:55,320 --> 00:02:57,360 Speaker 2: I love the idea of matching a ritual to the 62 00:02:57,360 --> 00:02:59,720 Speaker 2: time of day when your energy is best suited to it. 63 00:03:00,360 --> 00:03:02,440 Speaker 4: So one daily ritual at. 64 00:03:02,400 --> 00:03:05,880 Speaker 2: Me during the work week that I really swear by 65 00:03:06,040 --> 00:03:10,440 Speaker 2: is I make my daily to do list the afternoon before, 66 00:03:11,400 --> 00:03:13,840 Speaker 2: So that means that Sunday night, I'm making Mondays to 67 00:03:13,880 --> 00:03:17,519 Speaker 2: do list, Monday late afternoon I'm making Tuesdays to do list, 68 00:03:17,800 --> 00:03:21,520 Speaker 2: and so on through the week. And what this does 69 00:03:21,639 --> 00:03:23,639 Speaker 2: is it forces me to look over the lay of 70 00:03:23,680 --> 00:03:27,560 Speaker 2: the land tomorrow to figure out what I truly intend 71 00:03:27,600 --> 00:03:30,480 Speaker 2: to do in the time available, because I also need 72 00:03:30,520 --> 00:03:32,160 Speaker 2: to write in, you know, to my to do list. Well, 73 00:03:32,200 --> 00:03:34,000 Speaker 2: I have this at this time, this at this time, 74 00:03:34,040 --> 00:03:36,880 Speaker 2: so various appointments and commitments, and then these are the 75 00:03:36,920 --> 00:03:39,120 Speaker 2: other things I plan to do and what time of 76 00:03:39,240 --> 00:03:41,920 Speaker 2: day I intend to do them. So like I'll record 77 00:03:42,000 --> 00:03:45,920 Speaker 2: my before Breakfast episodes before I have this phone call 78 00:03:45,960 --> 00:03:48,600 Speaker 2: with somebody at this time, and I plan to post 79 00:03:48,720 --> 00:03:51,400 Speaker 2: two of my vander Hacks things before I have another 80 00:03:51,440 --> 00:03:54,680 Speaker 2: appointment at two or whatever it is. And it makes 81 00:03:54,720 --> 00:03:57,400 Speaker 2: me think through the day and then figure out if 82 00:03:57,440 --> 00:04:00,240 Speaker 2: I'm going to do other things in there. And then 83 00:04:00,280 --> 00:04:03,280 Speaker 2: of course, by time tracking is a daily habit, a 84 00:04:03,360 --> 00:04:06,160 Speaker 2: daily ritual that I check in about three to four 85 00:04:06,160 --> 00:04:08,200 Speaker 2: times a day, just write down what I've done since 86 00:04:08,240 --> 00:04:11,160 Speaker 2: the last time. But that level of accountability for how 87 00:04:11,200 --> 00:04:13,640 Speaker 2: I'm spending my time has I think, what's made a 88 00:04:13,680 --> 00:04:15,160 Speaker 2: lot possible in my life. 89 00:04:15,640 --> 00:04:18,320 Speaker 3: I love both of those, and I think our listeners 90 00:04:18,360 --> 00:04:20,880 Speaker 3: are going to be inspired by the rituals that I 91 00:04:20,960 --> 00:04:25,039 Speaker 3: discussed with Andrea as well. So we'll segue to the episode. Well, 92 00:04:25,120 --> 00:04:29,000 Speaker 3: I am so excited to Welcome to the show, Andrew Rogers, dancer, 93 00:04:29,080 --> 00:04:33,600 Speaker 3: Pilate's teacher, founder of extend Bar, supertrainer, and now author. 94 00:04:33,839 --> 00:04:35,080 Speaker 3: Welcome Andrea to the show. 95 00:04:35,600 --> 00:04:37,680 Speaker 1: I'm so excited to be here. Thank you so much. 96 00:04:37,839 --> 00:04:41,080 Speaker 3: Well, I came across your book and I actually didn't 97 00:04:41,080 --> 00:04:44,080 Speaker 3: know your story, but I found it super super inspiring. 98 00:04:45,160 --> 00:04:47,120 Speaker 3: Listeners from a while back on this show know that 99 00:04:47,160 --> 00:04:49,719 Speaker 3: I had a beach body phase. I actually I was 100 00:04:49,920 --> 00:04:52,320 Speaker 3: all into autumn, like I had the twenty one day fix. 101 00:04:52,400 --> 00:04:54,479 Speaker 3: I had my eighty day obsession. I like got me 102 00:04:54,480 --> 00:04:57,200 Speaker 3: through pandemic times and I loved it. I did not 103 00:04:57,279 --> 00:04:58,919 Speaker 3: have the pleasure of taking your classes. Well nough now 104 00:04:58,920 --> 00:05:00,600 Speaker 3: I kind of want to go back and try them off. 105 00:05:01,360 --> 00:05:03,680 Speaker 3: But tell us your story because you didn't like wake 106 00:05:03,760 --> 00:05:05,600 Speaker 3: up one day and have. 107 00:05:05,640 --> 00:05:08,159 Speaker 5: The amazing success that you have had. 108 00:05:08,200 --> 00:05:11,000 Speaker 3: But I think giving us like a synopsis about what 109 00:05:11,040 --> 00:05:13,760 Speaker 3: your career journey has looked like will be really inspiring 110 00:05:13,760 --> 00:05:14,239 Speaker 3: for listening. 111 00:05:15,160 --> 00:05:17,880 Speaker 6: I'm glad that I love talking to someone who gets it, 112 00:05:17,880 --> 00:05:19,680 Speaker 6: who's in that fitness industry, in that world. 113 00:05:19,920 --> 00:05:23,120 Speaker 1: So I started dancing from a very young age. 114 00:05:23,160 --> 00:05:25,359 Speaker 6: I was three years old when I first started dancing 115 00:05:25,839 --> 00:05:28,440 Speaker 6: and fell in love with movement and dance and it 116 00:05:28,480 --> 00:05:31,479 Speaker 6: continued with me throughout my entire life, and that segued 117 00:05:31,520 --> 00:05:34,279 Speaker 6: into a career in pilates. So I went to college, 118 00:05:34,320 --> 00:05:36,359 Speaker 6: got my degree, quinci behind a desk and was like, 119 00:05:36,560 --> 00:05:39,440 Speaker 6: got to get back into movement. So after graduated from college, 120 00:05:39,440 --> 00:05:42,160 Speaker 6: I decided I want to teach pilates, and so I 121 00:05:42,279 --> 00:05:46,800 Speaker 6: went for a comprehensive classical certification. Fell in love with 122 00:05:46,960 --> 00:05:50,719 Speaker 6: movement in terms of the science behind pilates, and I 123 00:05:50,800 --> 00:05:52,719 Speaker 6: just was like, oh, I'm getting that high again that 124 00:05:52,760 --> 00:05:55,080 Speaker 6: I used to get when I was reforming with teaching. 125 00:05:55,960 --> 00:05:59,359 Speaker 6: And then that segued into building an extend bar and 126 00:05:59,360 --> 00:06:02,039 Speaker 6: that happened organically. I was teaching at the studio in 127 00:06:02,080 --> 00:06:05,839 Speaker 6: South Florida, and from there I started to sprinkle in 128 00:06:05,920 --> 00:06:08,880 Speaker 6: some dance moves with my private clients and they started 129 00:06:08,920 --> 00:06:11,839 Speaker 6: to really resonate with the movement and say, Hey, do 130 00:06:11,920 --> 00:06:14,520 Speaker 6: more of that dance stuff you did, you know last week? 131 00:06:14,839 --> 00:06:16,799 Speaker 6: And I decided to launch a class. So we launched 132 00:06:16,800 --> 00:06:18,960 Speaker 6: a bar class. It was really trendy at the time 133 00:06:19,040 --> 00:06:20,840 Speaker 6: in like New York and LA but not quite yet 134 00:06:20,839 --> 00:06:21,320 Speaker 6: in Florida. 135 00:06:21,880 --> 00:06:23,160 Speaker 1: And it took off. 136 00:06:23,360 --> 00:06:25,320 Speaker 6: It just took off, and then it just grew from there, 137 00:06:25,720 --> 00:06:27,919 Speaker 6: grew into a license model than a franchise model, and 138 00:06:27,960 --> 00:06:30,800 Speaker 6: then Covid Hit kind of wiped out the whole brick 139 00:06:30,839 --> 00:06:33,560 Speaker 6: and mortar business and we focused on digital, which is 140 00:06:33,600 --> 00:06:34,360 Speaker 6: where we're at now. 141 00:06:34,480 --> 00:06:38,000 Speaker 3: So so cool and definitely some different life events kind 142 00:06:38,000 --> 00:06:39,960 Speaker 3: of happened to you along the way that you talk 143 00:06:40,040 --> 00:06:41,640 Speaker 3: about in the book. I don't know, do you want 144 00:06:41,680 --> 00:06:46,160 Speaker 3: to share any of that kind of your kids too, Yes. 145 00:06:46,279 --> 00:06:49,760 Speaker 6: So the book was born out of the strategies and 146 00:06:49,839 --> 00:06:53,839 Speaker 6: principles and daily practices that I do on a regular basis, 147 00:06:53,839 --> 00:06:55,680 Speaker 6: which don't take a lot of time. It's not like 148 00:06:55,720 --> 00:06:57,240 Speaker 6: more things you have to add to your to do list. 149 00:06:57,240 --> 00:06:59,359 Speaker 6: So if you're thinking, oh my god, seven more things 150 00:06:59,400 --> 00:07:00,840 Speaker 6: I have to add, and that's not what. 151 00:07:00,800 --> 00:07:01,320 Speaker 1: This is about. 152 00:07:01,360 --> 00:07:05,000 Speaker 6: These are daily practices that become second nature. They are 153 00:07:05,120 --> 00:07:07,240 Speaker 6: just like you brush your teeth in the morning using 154 00:07:07,279 --> 00:07:10,120 Speaker 6: these things, and they are my groundwork and my foundation 155 00:07:10,280 --> 00:07:11,920 Speaker 6: for being able to live this life. And a lot 156 00:07:12,000 --> 00:07:14,360 Speaker 6: of them were born during a very challenging time in life. 157 00:07:14,360 --> 00:07:16,480 Speaker 1: I was going through a divorce and. 158 00:07:16,680 --> 00:07:21,640 Speaker 6: The business had its challenges specifically internationally, and everything seemed 159 00:07:21,640 --> 00:07:23,480 Speaker 6: to be swirling, and I had to hold on to 160 00:07:23,560 --> 00:07:27,120 Speaker 6: something and grasp into these principles and these practices that 161 00:07:27,640 --> 00:07:30,440 Speaker 6: truly were my anchors and my stabilizers in life. 162 00:07:31,440 --> 00:07:33,400 Speaker 3: And you can learn even more about all the stuff 163 00:07:33,440 --> 00:07:37,200 Speaker 3: that Andrea went through and rose up from in the book, because. 164 00:07:36,960 --> 00:07:39,160 Speaker 5: You tell a great job telling your story. 165 00:07:39,360 --> 00:07:41,640 Speaker 3: But I want to spend some time diving into some 166 00:07:41,720 --> 00:07:44,640 Speaker 3: of these daily practices because it's enough to speak in abstracts. 167 00:07:45,040 --> 00:07:47,559 Speaker 3: But I think one really nice thing about your book 168 00:07:47,760 --> 00:07:52,280 Speaker 3: is like you get there with very concrete recommendations down 169 00:07:52,320 --> 00:07:54,520 Speaker 3: to how much time you recommend spending on them, which 170 00:07:54,560 --> 00:07:57,120 Speaker 3: is not a lot of time per practice minutes. And 171 00:07:57,160 --> 00:08:00,400 Speaker 3: I think sometimes you just want a prescription and like 172 00:08:00,400 --> 00:08:00,800 Speaker 3: that's it. 173 00:08:01,480 --> 00:08:04,080 Speaker 6: Yes, sometimes you need just like a toolkit, right, like 174 00:08:04,120 --> 00:08:05,400 Speaker 6: tell me what to do, tell me what you do. 175 00:08:05,440 --> 00:08:06,960 Speaker 6: And that's why I wrote the book, because I was 176 00:08:07,000 --> 00:08:08,600 Speaker 6: sharing all of these little nuggets with all of my 177 00:08:08,600 --> 00:08:11,560 Speaker 6: friends and then my clients and members and everybody, and 178 00:08:11,640 --> 00:08:13,960 Speaker 6: it became a workshop, and then it was on retreats, 179 00:08:14,000 --> 00:08:15,200 Speaker 6: and then I'm like, okay, I got to put all 180 00:08:15,240 --> 00:08:15,840 Speaker 6: this into a book. 181 00:08:15,840 --> 00:08:17,840 Speaker 1: It's exactly that they're tangible. 182 00:08:17,800 --> 00:08:21,440 Speaker 6: They are easy to execute, and the most important thing 183 00:08:21,600 --> 00:08:23,600 Speaker 6: is they're sustainable. 184 00:08:23,520 --> 00:08:26,000 Speaker 3: Partly because a lot of them could be scaled up, 185 00:08:26,040 --> 00:08:29,400 Speaker 3: but the basic kind of version of them is so minor. 186 00:08:29,720 --> 00:08:30,080 Speaker 4: Exactly. 187 00:08:30,200 --> 00:08:32,280 Speaker 3: Let's start, let's go through each one of them. Okay, 188 00:08:32,960 --> 00:08:34,719 Speaker 3: I think you picked a great set of things to 189 00:08:34,760 --> 00:08:37,360 Speaker 3: think about. Okay, So number one was breath work, and 190 00:08:37,400 --> 00:08:39,840 Speaker 3: I'm just interested in how you got started doing that 191 00:08:40,120 --> 00:08:42,720 Speaker 3: and how do you currently incorporate that in your day. 192 00:08:43,080 --> 00:08:45,680 Speaker 6: So I started with breath work, I mean without knowing 193 00:08:45,720 --> 00:08:47,319 Speaker 6: it really when I was growing up dancing right, I 194 00:08:47,400 --> 00:08:50,480 Speaker 6: used breath as a powerful tool to help aid my movement. 195 00:08:51,559 --> 00:08:53,880 Speaker 6: And then I used it as I was going through 196 00:08:53,920 --> 00:08:56,200 Speaker 6: big auditions in my life and I started to get nervous. 197 00:08:56,280 --> 00:08:59,400 Speaker 6: I started to call myself and control my breath, and 198 00:08:59,440 --> 00:09:01,760 Speaker 6: my energy kind of shifted and changed and I. 199 00:09:01,720 --> 00:09:02,559 Speaker 1: Was able to perform. 200 00:09:02,840 --> 00:09:04,959 Speaker 6: So I realized a little bit of that early on, 201 00:09:05,559 --> 00:09:06,920 Speaker 6: but it wasn't until later in my life when I 202 00:09:06,920 --> 00:09:08,920 Speaker 6: was going through these challenging times when I felt like 203 00:09:09,000 --> 00:09:11,400 Speaker 6: the world was spinning and my ground was shaking, and 204 00:09:11,440 --> 00:09:13,319 Speaker 6: I leaned into the power of breath work. 205 00:09:13,440 --> 00:09:14,719 Speaker 1: And it all started. 206 00:09:14,360 --> 00:09:17,559 Speaker 6: Because I was in a grocery store in South Florida, 207 00:09:17,640 --> 00:09:20,480 Speaker 6: and I was feeling like I couldn't catch my breath, 208 00:09:20,480 --> 00:09:23,560 Speaker 6: I couldn't find my balance and stability. And I bought 209 00:09:23,559 --> 00:09:25,920 Speaker 6: a smudge spray and I just started to smudge and 210 00:09:26,040 --> 00:09:29,839 Speaker 6: breathe and things started to change, and from there it 211 00:09:29,920 --> 00:09:33,440 Speaker 6: snowballed into just again second nature. I do it every 212 00:09:33,440 --> 00:09:35,439 Speaker 6: single morning when I wake up, every single light, befoy 213 00:09:35,520 --> 00:09:38,000 Speaker 6: the bed, and then all in between, like I will 214 00:09:38,040 --> 00:09:40,440 Speaker 6: just take that big breath hold at the top before 215 00:09:40,679 --> 00:09:41,400 Speaker 6: exhale it out. 216 00:09:41,440 --> 00:09:43,040 Speaker 1: And I did that multiple times a day. 217 00:09:43,720 --> 00:09:47,160 Speaker 6: And what I love about the breath work and what 218 00:09:47,160 --> 00:09:48,920 Speaker 6: we say in the book is we really talk about 219 00:09:48,960 --> 00:09:51,680 Speaker 6: the science behind it and why it's so powerful. But 220 00:09:51,720 --> 00:09:53,880 Speaker 6: I think more people need to understand that you have 221 00:09:54,080 --> 00:09:58,080 Speaker 6: this unbelievable tool that is built within your body. It 222 00:09:58,120 --> 00:10:00,600 Speaker 6: doesn't require you to download an app, don't have to 223 00:10:00,600 --> 00:10:02,720 Speaker 6: take a pill, you don't have to do anything, but 224 00:10:02,840 --> 00:10:04,800 Speaker 6: just give yourself a few minutes to learn about it 225 00:10:04,840 --> 00:10:07,120 Speaker 6: and then try it and do it consistently, and you 226 00:10:07,160 --> 00:10:09,079 Speaker 6: will see the transformation that occurs. 227 00:10:09,320 --> 00:10:11,720 Speaker 3: I think there's also something so beautiful about being like 228 00:10:11,800 --> 00:10:14,360 Speaker 3: I'm going to start my day with this tiny, intentional 229 00:10:14,360 --> 00:10:18,320 Speaker 3: action that involves no screen it's not hard to check off. 230 00:10:18,440 --> 00:10:20,000 Speaker 3: It puts you in a frame of mind and then 231 00:10:20,000 --> 00:10:21,840 Speaker 3: you're like, wow, I started my day doing what I 232 00:10:21,840 --> 00:10:23,719 Speaker 3: wanted to do, and then we can go from there. 233 00:10:23,760 --> 00:10:26,160 Speaker 3: And then you provide some really interesting ideas of how 234 00:10:26,200 --> 00:10:28,439 Speaker 3: you might kind of add on that or or vary 235 00:10:28,480 --> 00:10:29,040 Speaker 3: that with time. 236 00:10:29,120 --> 00:10:30,600 Speaker 5: So that's awesome. All right. 237 00:10:30,679 --> 00:10:33,079 Speaker 3: Number two was stretching, And this is super interesting because 238 00:10:33,080 --> 00:10:35,520 Speaker 3: I am like not a stretcher. 239 00:10:35,920 --> 00:10:37,320 Speaker 1: You and everybody else. Girl. 240 00:10:37,800 --> 00:10:40,319 Speaker 3: I used to be a runner and I would like 241 00:10:40,360 --> 00:10:42,960 Speaker 3: go into twenty mile run with no nothing, no warm up, 242 00:10:43,000 --> 00:10:43,559 Speaker 3: no stretching. 243 00:10:43,600 --> 00:10:43,680 Speaker 2: No. 244 00:10:43,880 --> 00:10:45,920 Speaker 5: It's like it wasn't appealing. It's like why do it? 245 00:10:46,640 --> 00:10:50,439 Speaker 3: But I have reformed myself a little bit in recent times. 246 00:10:50,800 --> 00:10:52,760 Speaker 3: And then I also look at my daughter who's thirteen 247 00:10:52,800 --> 00:10:54,960 Speaker 3: and can do like an oversplit, and I'm like, okay, wow, 248 00:10:55,280 --> 00:10:57,880 Speaker 3: you really can only keep this movement of your body 249 00:10:57,880 --> 00:10:58,520 Speaker 3: if you do it. 250 00:10:58,600 --> 00:10:59,559 Speaker 5: So that's interesting. 251 00:11:00,000 --> 00:11:02,960 Speaker 3: That's it's not crazy where stretching comes in when you 252 00:11:03,000 --> 00:11:05,440 Speaker 3: recommend doing it, And like why why should people who 253 00:11:06,120 --> 00:11:09,480 Speaker 3: aren't dancers, Like why does stretching belong in their routine? 254 00:11:09,679 --> 00:11:11,840 Speaker 6: Right? Like why does it matter if your goal is 255 00:11:11,880 --> 00:11:13,760 Speaker 6: not the splits, then why do you want to stretch. 256 00:11:13,800 --> 00:11:15,880 Speaker 6: That's what most people think, like, well, I don't need 257 00:11:15,880 --> 00:11:19,000 Speaker 6: to be flexible. But what we don't realize is strength 258 00:11:19,040 --> 00:11:22,800 Speaker 6: and flexibility are of equal importance, and as you age, 259 00:11:23,080 --> 00:11:25,400 Speaker 6: you want to be mobile as mobile as you can be. 260 00:11:25,760 --> 00:11:28,000 Speaker 6: I was just talking with an individual, a weightlifter, who 261 00:11:28,040 --> 00:11:29,760 Speaker 6: I was doing a podcast with, and he was talking 262 00:11:29,760 --> 00:11:33,480 Speaker 6: about how he recently came into this understanding of how 263 00:11:33,520 --> 00:11:35,439 Speaker 6: powerful stretching was for him because he was in the 264 00:11:35,480 --> 00:11:38,800 Speaker 6: same mindset like lifting not stretching, didn't think it mattered. 265 00:11:39,160 --> 00:11:41,640 Speaker 6: And then he would start to do things around the 266 00:11:41,679 --> 00:11:43,480 Speaker 6: house like pick up something off the floor or try 267 00:11:43,520 --> 00:11:45,800 Speaker 6: to move a pouch, which we had the strength to do, 268 00:11:45,880 --> 00:11:47,800 Speaker 6: but he didn't have the flexibility to do. And he 269 00:11:47,840 --> 00:11:49,800 Speaker 6: was pulling muscles and hurting his back and doing all 270 00:11:49,800 --> 00:11:52,839 Speaker 6: these things. And he realized with time, like, oh wow, 271 00:11:52,920 --> 00:11:55,640 Speaker 6: I actually have to give myself the time to work 272 00:11:55,679 --> 00:11:58,960 Speaker 6: on my mobility and flexibility and it will aid your 273 00:11:59,080 --> 00:12:02,160 Speaker 6: muscular strength. And so the two go hand on hand. 274 00:12:02,240 --> 00:12:04,760 Speaker 6: You want a body that is fluid, that is mobile. 275 00:12:05,160 --> 00:12:07,400 Speaker 6: And one thing we learned in pilates is what Joseph 276 00:12:07,400 --> 00:12:10,760 Speaker 6: Pilotti preached you are only as healthy as your spine. 277 00:12:11,160 --> 00:12:13,560 Speaker 6: So the more you can work to get to the 278 00:12:13,600 --> 00:12:16,680 Speaker 6: place where you understand this isn't about being flexible. This 279 00:12:16,720 --> 00:12:18,880 Speaker 6: isn't about kicking your leg, dear Sky, this isn't. 280 00:12:18,720 --> 00:12:20,000 Speaker 1: About doing the splits. 281 00:12:20,040 --> 00:12:24,320 Speaker 6: This is about aging and longevity and just overall wellness. Now, 282 00:12:24,360 --> 00:12:27,160 Speaker 6: I also like to combine stretching. I kind of use 283 00:12:27,200 --> 00:12:30,560 Speaker 6: stretching awareness stretching meditation because I'm not someone who can 284 00:12:30,600 --> 00:12:32,880 Speaker 6: sit still. I don't medicate very well in a quiet 285 00:12:32,920 --> 00:12:36,280 Speaker 6: sitting position, so I focus on my mindset while I'm 286 00:12:36,280 --> 00:12:38,559 Speaker 6: moving my body stretching while I'm breathing, so I get 287 00:12:38,640 --> 00:12:41,720 Speaker 6: multiple things going on there while I'm stretching. I will 288 00:12:41,720 --> 00:12:44,120 Speaker 6: not get into bed or out of bed without stretching 289 00:12:44,240 --> 00:12:47,840 Speaker 6: every morning, every single morning, and it takes like two seconds. 290 00:12:47,840 --> 00:12:49,920 Speaker 6: I wake up, I reach forward towards my toes, I 291 00:12:49,960 --> 00:12:52,680 Speaker 6: do lateral flexion side to side reaches, and I do 292 00:12:52,720 --> 00:12:54,800 Speaker 6: the same thing after I stand up. I ford full 293 00:12:54,960 --> 00:12:58,480 Speaker 6: touch towards my toes, take a full breath, stand up, 294 00:12:58,520 --> 00:13:00,560 Speaker 6: and do some lateral side to side stretches. 295 00:13:00,920 --> 00:13:02,400 Speaker 1: And I've just like you said, with the breathwork. 296 00:13:02,440 --> 00:13:04,360 Speaker 6: I just took a few moments of doing something good 297 00:13:04,360 --> 00:13:06,480 Speaker 6: for my body, and the likelihood that I'm going to 298 00:13:06,520 --> 00:13:08,200 Speaker 6: make another good choice to do something good for my 299 00:13:08,240 --> 00:13:10,360 Speaker 6: mind and body is going to be high. 300 00:13:11,080 --> 00:13:14,439 Speaker 3: Yes, it's that intentionality piece, and it's so so quick, 301 00:13:14,679 --> 00:13:16,440 Speaker 3: and you'll be proud because now I'm going to pilateus. 302 00:13:16,480 --> 00:13:18,520 Speaker 3: So you know, now I'm the iced to do more stretching. 303 00:13:18,559 --> 00:13:20,760 Speaker 3: But I love the idea of adding into my morning routine, 304 00:13:20,800 --> 00:13:22,679 Speaker 3: and I probably wouldn't have thought of that without your books, 305 00:13:22,679 --> 00:13:24,719 Speaker 3: So I love that. All Right, we're gonna take a 306 00:13:24,800 --> 00:13:26,440 Speaker 3: quick break and then we're gonna get into the next 307 00:13:26,480 --> 00:13:42,080 Speaker 3: couple of rituals. All Right, we are back, and we've 308 00:13:42,080 --> 00:13:45,640 Speaker 3: talked about breathwork and stretching. And then the third segment 309 00:13:45,840 --> 00:13:48,559 Speaker 3: or the third habit that you talk about is movement, 310 00:13:48,880 --> 00:13:49,400 Speaker 3: and you. 311 00:13:49,720 --> 00:13:52,080 Speaker 5: Coined the term just press play. How did you come 312 00:13:52,160 --> 00:13:52,480 Speaker 5: up with that? 313 00:13:53,120 --> 00:13:55,240 Speaker 6: Yes, because once you've got to stop thinking, you got 314 00:13:55,240 --> 00:13:57,040 Speaker 6: to stop worrying about the excuses, and you just have 315 00:13:57,120 --> 00:13:59,800 Speaker 6: to start moving. So just press play is like enough 316 00:13:59,840 --> 00:14:03,200 Speaker 6: of the dialogue, stop thinking about every reason you should 317 00:14:03,200 --> 00:14:05,079 Speaker 6: not be moving your body, and just do it. 318 00:14:05,120 --> 00:14:07,040 Speaker 1: And this chapter makes it acceptible. 319 00:14:07,080 --> 00:14:09,920 Speaker 6: As I talked about, everything here is accessible it's easy 320 00:14:09,920 --> 00:14:12,240 Speaker 6: to implement. So all I'm asking for is ten minutes 321 00:14:12,280 --> 00:14:14,200 Speaker 6: a day of movement. And I make it even more 322 00:14:14,240 --> 00:14:16,840 Speaker 6: simple because I recorded ten minute workouts to go along 323 00:14:16,880 --> 00:14:17,360 Speaker 6: with its book. 324 00:14:17,400 --> 00:14:19,240 Speaker 1: So if you buy the book, you get access to 325 00:14:19,240 --> 00:14:21,520 Speaker 1: the workouts for free. Don't get pay anything. 326 00:14:21,520 --> 00:14:23,680 Speaker 6: You just get the ten minute workouts and you press play, 327 00:14:23,720 --> 00:14:26,560 Speaker 6: and you just press play every single day. Ten minutes, 328 00:14:26,640 --> 00:14:31,040 Speaker 6: every single day, non negotiable, no excuses. We all have 329 00:14:31,080 --> 00:14:33,840 Speaker 6: ten minutes to move our body. And the power of 330 00:14:33,880 --> 00:14:35,680 Speaker 6: moving your body every single day. When you can become 331 00:14:35,720 --> 00:14:39,880 Speaker 6: that person that exercises even ten minutes every single day, 332 00:14:40,280 --> 00:14:42,240 Speaker 6: you will see the transformation that occurs in all other 333 00:14:42,280 --> 00:14:45,760 Speaker 6: areas of your life. And I'm always preaching move your body, 334 00:14:45,920 --> 00:14:46,600 Speaker 6: move your life. 335 00:14:46,680 --> 00:14:47,080 Speaker 5: I love it. 336 00:14:47,080 --> 00:14:48,840 Speaker 3: I mean, we were designed to move, and I think 337 00:14:49,240 --> 00:14:52,440 Speaker 3: changing the question to from like will I exercise to 338 00:14:52,480 --> 00:14:54,640 Speaker 3: like what kind of exercise will I do today? 339 00:14:55,320 --> 00:14:57,320 Speaker 5: Is kind of life changing. 340 00:14:57,320 --> 00:14:59,320 Speaker 3: But once you get in that groove, and I've definitely 341 00:14:59,400 --> 00:15:02,200 Speaker 3: been in that groove for many years as well, it's like, yeah, 342 00:15:02,200 --> 00:15:02,680 Speaker 3: it's just nice. 343 00:15:02,680 --> 00:15:03,440 Speaker 5: You just don't question it. 344 00:15:03,440 --> 00:15:06,240 Speaker 6: It's like what will I do exactly? I love that. 345 00:15:06,240 --> 00:15:07,200 Speaker 6: That's a great mindset. 346 00:15:07,200 --> 00:15:09,320 Speaker 3: All right, Well, your next one is super interesting and 347 00:15:09,440 --> 00:15:12,840 Speaker 3: very up my alley, so very into goal setting and 348 00:15:12,880 --> 00:15:15,800 Speaker 3: different techniques, and everybody has their own takes on to 349 00:15:15,880 --> 00:15:17,240 Speaker 3: do list and all that kind of stuff, and here 350 00:15:17,280 --> 00:15:21,560 Speaker 3: this was kind of interesting. So talk about your method 351 00:15:21,760 --> 00:15:25,800 Speaker 3: of the six items and where that started from. And 352 00:15:25,840 --> 00:15:28,520 Speaker 3: I especially think our listeners would probably be interested in 353 00:15:29,200 --> 00:15:30,960 Speaker 3: that last item that you add to list. 354 00:15:31,000 --> 00:15:31,720 Speaker 5: That's a little bit you can. 355 00:15:31,800 --> 00:15:33,960 Speaker 1: Yes, So this is called do the thing. 356 00:15:34,080 --> 00:15:36,640 Speaker 6: And it was boring during a time in twenty nineteen, 357 00:15:36,680 --> 00:15:38,560 Speaker 6: I just moved to New York City with my two daughters. 358 00:15:38,640 --> 00:15:42,800 Speaker 6: I was recently separated, going through a very challenging divorce, 359 00:15:42,960 --> 00:15:46,479 Speaker 6: and found myself living in this tiny little apartment surrounded 360 00:15:46,480 --> 00:15:49,840 Speaker 6: by boxes and an endless, endless to do list, and 361 00:15:49,880 --> 00:15:53,080 Speaker 6: I remember reaching for the list. I'm like, oh my god, 362 00:15:53,160 --> 00:15:55,240 Speaker 6: this is crazy. This is like an out of control 363 00:15:55,320 --> 00:15:57,840 Speaker 6: I can't keep up. And so I'm like, I'm done. 364 00:15:57,920 --> 00:16:00,320 Speaker 6: I'm done with this damn list. I'm done. Going to 365 00:16:00,360 --> 00:16:02,040 Speaker 6: just think about three things today that I need to do. 366 00:16:02,840 --> 00:16:06,320 Speaker 6: Just three things that I'm doing today. Those are my priorities. 367 00:16:06,480 --> 00:16:09,400 Speaker 6: Those I'm going to get clearer with my intentions, clearer 368 00:16:09,400 --> 00:16:11,240 Speaker 6: with my priorities, and I'm going to do these three things, 369 00:16:11,360 --> 00:16:12,880 Speaker 6: and I'm not just going to write down the first 370 00:16:12,880 --> 00:16:15,480 Speaker 6: three things that come to mind right or like, I'm 371 00:16:15,480 --> 00:16:17,440 Speaker 6: going to actually sit with this for a minute, be 372 00:16:17,520 --> 00:16:21,360 Speaker 6: intentional and strategic with where I'm giving my time and 373 00:16:21,520 --> 00:16:23,600 Speaker 6: energy too, write like what am I doing with the 374 00:16:23,600 --> 00:16:25,640 Speaker 6: time and energy. I wanted to make sure that when 375 00:16:25,640 --> 00:16:27,800 Speaker 6: I put my hat on the pillow at night, I thought. 376 00:16:28,320 --> 00:16:30,000 Speaker 1: Okay, that was good, Andrew, like, you did it. 377 00:16:30,000 --> 00:16:31,720 Speaker 6: You did something good today, You moved the needle, You 378 00:16:31,760 --> 00:16:35,240 Speaker 6: felt productive. It wasn't just another night of going, oh 379 00:16:35,280 --> 00:16:36,040 Speaker 6: why didn't I do that? 380 00:16:36,080 --> 00:16:37,680 Speaker 1: And why did I do this? Instead of that like 381 00:16:37,680 --> 00:16:38,840 Speaker 1: I needed to get this done. 382 00:16:39,080 --> 00:16:41,760 Speaker 6: So it just basically is an opportunity for you to 383 00:16:42,040 --> 00:16:44,000 Speaker 6: have a moment to think about what is important on 384 00:16:44,040 --> 00:16:46,280 Speaker 6: that day and what you can get done and actually 385 00:16:46,480 --> 00:16:47,000 Speaker 6: not having. 386 00:16:46,880 --> 00:16:47,920 Speaker 1: Any excuses to do it. 387 00:16:48,160 --> 00:16:50,160 Speaker 6: And then if you get through those three things, you're 388 00:16:50,200 --> 00:16:51,200 Speaker 6: winning amazing. 389 00:16:51,360 --> 00:16:52,880 Speaker 1: That's great. You don't need to do anymore. 390 00:16:52,960 --> 00:16:55,840 Speaker 6: But if you feel like you can, there's two bonus items. 391 00:16:56,000 --> 00:16:58,040 Speaker 6: You add two more things, right, and maybe those are 392 00:16:58,080 --> 00:17:01,360 Speaker 6: a little less important but still help you to move 393 00:17:01,400 --> 00:17:05,000 Speaker 6: the needle. And then lastly on that list, the sixth item. 394 00:17:05,080 --> 00:17:06,960 Speaker 6: But again you can only only have to do the three. 395 00:17:07,000 --> 00:17:08,760 Speaker 6: But if you can get to that bonus, it's a 396 00:17:08,760 --> 00:17:11,919 Speaker 6: signature move and it's for you. It's something that gives 397 00:17:11,960 --> 00:17:14,320 Speaker 6: back to you. And I think we have to also 398 00:17:14,400 --> 00:17:17,240 Speaker 6: understand what that means, because self care is a word 399 00:17:17,280 --> 00:17:19,760 Speaker 6: that is thrown around like crazy, and it's very different 400 00:17:19,760 --> 00:17:20,320 Speaker 6: for everybody. 401 00:17:20,320 --> 00:17:21,720 Speaker 1: It doesn't mean you have to spend a day at 402 00:17:21,720 --> 00:17:23,520 Speaker 1: the spot. It could sip. 403 00:17:23,640 --> 00:17:26,240 Speaker 6: For me, set my self care every morning is I 404 00:17:26,320 --> 00:17:28,520 Speaker 6: make my macha. And when I make my macha, I 405 00:17:28,560 --> 00:17:31,160 Speaker 6: focus on my breath, I do some stretching, and I 406 00:17:31,320 --> 00:17:34,160 Speaker 6: just enjoy it, like I love the ritual. 407 00:17:33,800 --> 00:17:35,439 Speaker 1: Of making my macha. It's just me. 408 00:17:35,600 --> 00:17:38,560 Speaker 6: Nobody's up yet, the dogs sleep and everybody's quiet. It's dark, 409 00:17:38,960 --> 00:17:41,960 Speaker 6: and that is my me time. And I acknowledge that 410 00:17:41,960 --> 00:17:43,800 Speaker 6: that's me time, you know. I don't just like do 411 00:17:43,920 --> 00:17:46,040 Speaker 6: it and then rush to my next task. I think 412 00:17:46,080 --> 00:17:48,159 Speaker 6: about it. I'm like, oh, this is so lovely, and 413 00:17:48,160 --> 00:17:49,600 Speaker 6: I look forward to it. Every night I go to bed, 414 00:17:49,640 --> 00:17:51,160 Speaker 6: I'm like, I get to make my matcha on them, 415 00:17:51,160 --> 00:17:53,880 Speaker 6: ready to sip that first sip and sprinkle with cinnamon, 416 00:17:53,920 --> 00:17:56,840 Speaker 6: and it sounds silly, but it's really something that gives 417 00:17:56,880 --> 00:17:59,240 Speaker 6: back to me, just that little tiny two minutes and 418 00:17:59,280 --> 00:18:03,359 Speaker 6: thirty five seconds that I'm doing making it on my microwave, 419 00:18:03,440 --> 00:18:06,800 Speaker 6: and it's my ritual and it's great. It's been wonderful, 420 00:18:06,800 --> 00:18:09,360 Speaker 6: So you can reassess what self care means to you. 421 00:18:09,880 --> 00:18:11,679 Speaker 6: That's a great opportunity to add that little item in. 422 00:18:11,680 --> 00:18:13,600 Speaker 3: There, to make sure that one of the items on 423 00:18:13,640 --> 00:18:15,720 Speaker 3: your list is for you and is fun and just 424 00:18:15,760 --> 00:18:16,320 Speaker 3: gives back. 425 00:18:16,359 --> 00:18:17,240 Speaker 5: And that's it. 426 00:18:17,320 --> 00:18:19,760 Speaker 3: Yes, I like that because everybody makes to do lists, 427 00:18:20,400 --> 00:18:23,760 Speaker 3: and I agree with you there's often not enough thought 428 00:18:23,920 --> 00:18:26,960 Speaker 3: about prioritization, which is why we end up with fifteen 429 00:18:27,000 --> 00:18:27,720 Speaker 3: things on our list. 430 00:18:27,840 --> 00:18:30,680 Speaker 5: And we know we can't do fifteen things, especially if. 431 00:18:30,600 --> 00:18:32,600 Speaker 1: We never feel like we did it right, you know. 432 00:18:32,800 --> 00:18:34,840 Speaker 3: Yeah, And I think rarely do people put things on 433 00:18:34,880 --> 00:18:36,560 Speaker 3: their lists that are like for yourself. 434 00:18:37,160 --> 00:18:39,439 Speaker 5: That's a fun thing that can bread all right. 435 00:18:39,520 --> 00:18:44,040 Speaker 3: The next section, and speaking of Macha, do you talk 436 00:18:44,160 --> 00:18:48,919 Speaker 3: about mindful eating and specifically starting your day with a 437 00:18:48,960 --> 00:18:52,120 Speaker 3: meal that has no screen involvement at all. So tell 438 00:18:52,200 --> 00:18:55,080 Speaker 3: us what does this thing real ritual kind of look 439 00:18:55,160 --> 00:18:57,240 Speaker 3: like these days? And what would you say to that 440 00:18:57,280 --> 00:19:00,560 Speaker 3: mom who's like, but I'm juggling ten kids getting them 441 00:19:00,600 --> 00:19:02,679 Speaker 3: off the ball. Maybe not ten kids, but like multiple 442 00:19:02,760 --> 00:19:03,800 Speaker 3: kids getting to school, and. 443 00:19:03,800 --> 00:19:05,160 Speaker 5: I'm rushed in the morning, et cetera. 444 00:19:05,880 --> 00:19:08,320 Speaker 1: I'm right there with you, and trust me, I get it. 445 00:19:08,359 --> 00:19:10,000 Speaker 6: Like my days are crazy, and it's not like I'm 446 00:19:10,000 --> 00:19:12,399 Speaker 6: sitting down and having Kumbaya on moments during the morning, 447 00:19:12,760 --> 00:19:13,680 Speaker 6: like it's just not there. 448 00:19:13,720 --> 00:19:16,000 Speaker 1: I'm doing a million things at once. So we get it. 449 00:19:16,040 --> 00:19:18,560 Speaker 6: But I'm asking for you to there's a lot in 450 00:19:18,600 --> 00:19:20,800 Speaker 6: this chapter. Okay, but we'll just talk about this one section, 451 00:19:20,840 --> 00:19:21,720 Speaker 6: but there's a lot of. 452 00:19:21,760 --> 00:19:24,720 Speaker 1: Amazing nuggets and pieces of. 453 00:19:24,600 --> 00:19:28,680 Speaker 6: Gold to help you craft what nutrition means to you 454 00:19:28,720 --> 00:19:31,160 Speaker 6: and how to live a really healthy life that's nourishing. 455 00:19:32,240 --> 00:19:33,639 Speaker 6: But one of the things that I do is I 456 00:19:33,680 --> 00:19:36,040 Speaker 6: start every meal of the day that first meal of 457 00:19:36,080 --> 00:19:38,400 Speaker 6: the day. I should say every day, the first meal 458 00:19:38,400 --> 00:19:42,600 Speaker 6: of the day, no phone. So first meal of the day, 459 00:19:43,000 --> 00:19:45,720 Speaker 6: no phone, no matter what. Okay, And I'm telling you, 460 00:19:45,760 --> 00:19:48,399 Speaker 6: my days are crazy. I've got a million meetings, I've 461 00:19:48,440 --> 00:19:50,000 Speaker 6: got all this stuff going. But I put my phone 462 00:19:50,000 --> 00:19:52,240 Speaker 6: away and I acknowledge the meal. 463 00:19:52,400 --> 00:19:55,760 Speaker 1: Okay, I taste it, I feel the textures. I enjoy it. 464 00:19:56,520 --> 00:19:57,760 Speaker 1: The satisfaction is there. 465 00:19:57,920 --> 00:19:59,959 Speaker 6: There's a lot of signs behind why you digest your 466 00:20:00,040 --> 00:20:02,879 Speaker 6: food better, So I'll let you jump into that in 467 00:20:02,880 --> 00:20:05,520 Speaker 6: the book. But your posture, you're aware of everything. And 468 00:20:05,520 --> 00:20:08,439 Speaker 6: then I also allow my mind to wander. I let 469 00:20:08,520 --> 00:20:12,080 Speaker 6: myself think without being overstimulated, without someone telling me what 470 00:20:12,119 --> 00:20:14,040 Speaker 6: to think or telling me what to judge. I just 471 00:20:14,080 --> 00:20:15,720 Speaker 6: have a moment to just think, and I get a 472 00:20:15,760 --> 00:20:17,879 Speaker 6: lot of great ideas. 473 00:20:17,440 --> 00:20:18,560 Speaker 1: During that downtime. 474 00:20:18,840 --> 00:20:20,520 Speaker 6: And it's beautiful that it's the first meal of the 475 00:20:20,560 --> 00:20:23,520 Speaker 6: day because it allows me to kind of shift maybe 476 00:20:23,600 --> 00:20:26,679 Speaker 6: my direction, or prioritize things in a different way, or 477 00:20:26,800 --> 00:20:29,879 Speaker 6: just acknowledge things with the moment of calm before I 478 00:20:29,920 --> 00:20:30,960 Speaker 6: go into the rest of the day. 479 00:20:31,119 --> 00:20:33,480 Speaker 3: And I can imagine that probably for me, I'd have 480 00:20:33,520 --> 00:20:35,800 Speaker 3: to do the to do list part first, because otherwise 481 00:20:35,800 --> 00:20:37,560 Speaker 3: I'd spend that whole ten minutes being like what should 482 00:20:37,600 --> 00:20:39,520 Speaker 3: I to do? But if I'm already at peace with 483 00:20:39,640 --> 00:20:44,120 Speaker 3: like this is my plan, then I could see being 484 00:20:44,160 --> 00:20:44,679 Speaker 3: more present. 485 00:20:45,880 --> 00:20:47,919 Speaker 6: I'm wired this same way, which is why on this 486 00:20:48,160 --> 00:20:50,479 Speaker 6: it's funny you said that because we were debating like 487 00:20:51,080 --> 00:20:53,199 Speaker 6: practice four or five could be interchangeable, and I'm like, 488 00:20:53,320 --> 00:20:56,600 Speaker 6: I need to do my thing lists first because otherwise 489 00:20:56,640 --> 00:20:57,840 Speaker 6: I'll be thinking about that and I want to write 490 00:20:57,880 --> 00:20:59,480 Speaker 6: it down and not have that piece. 491 00:20:59,680 --> 00:21:00,880 Speaker 1: So I'm worried the same way. 492 00:21:01,720 --> 00:21:04,679 Speaker 3: Totally makes sense and then getting a little silly. But 493 00:21:04,840 --> 00:21:06,480 Speaker 3: you talk about having like a meal and like a 494 00:21:06,520 --> 00:21:11,480 Speaker 3: backup meal. I was like, what does Andrea eat? Yes, 495 00:21:11,640 --> 00:21:14,239 Speaker 3: what is your two or one current favorite that you 496 00:21:14,280 --> 00:21:15,680 Speaker 3: go to in addition to your mata. 497 00:21:15,760 --> 00:21:19,000 Speaker 6: I'm so repetitive with ni nutrition and I think that 498 00:21:19,040 --> 00:21:21,920 Speaker 6: has been key for me to be maintaining my health 499 00:21:21,920 --> 00:21:23,800 Speaker 6: and wellness because I know how my body reacts to 500 00:21:23,800 --> 00:21:26,880 Speaker 6: specific food and I'm not afraid to repeat. So Number one, 501 00:21:26,920 --> 00:21:28,880 Speaker 6: do not think you have to create a gormmey meal 502 00:21:28,960 --> 00:21:29,600 Speaker 6: every single night. 503 00:21:29,680 --> 00:21:31,000 Speaker 1: Has to be something different and unique. 504 00:21:31,400 --> 00:21:34,119 Speaker 6: Lean into what you really feel nourished by, like what 505 00:21:34,200 --> 00:21:36,720 Speaker 6: makes you feel good and for me sometimes like I 506 00:21:36,800 --> 00:21:40,320 Speaker 6: love Brussels sprouts, my body does not love Brussels sprouts, 507 00:21:40,359 --> 00:21:41,960 Speaker 6: Like my stomach is like no. 508 00:21:41,800 --> 00:21:43,720 Speaker 1: No, no, no. So you have to listen to what 509 00:21:43,760 --> 00:21:44,239 Speaker 1: works for you. 510 00:21:44,400 --> 00:21:46,720 Speaker 6: Doesn't mean just because it's healthy, it's going to be 511 00:21:46,760 --> 00:21:49,199 Speaker 6: good food for you in terms of your digestion. But 512 00:21:50,040 --> 00:21:52,960 Speaker 6: I am my meals, okay, Like every single first meal 513 00:21:53,000 --> 00:21:55,320 Speaker 6: is this. It's so boring, girl, I'm so boring. I'm 514 00:21:55,359 --> 00:21:58,560 Speaker 6: like scrambled eggs and some type of protein on the side. 515 00:21:58,600 --> 00:21:59,960 Speaker 6: So either it's like a protein I had from the 516 00:22:00,080 --> 00:22:02,520 Speaker 6: night before or it's a turkey sausage. 517 00:22:02,600 --> 00:22:05,880 Speaker 1: It is boring, but that's what I do every single day. 518 00:22:06,119 --> 00:22:09,320 Speaker 6: Sometimes I get crazy and sprinkle a little everything seasoning 519 00:22:09,440 --> 00:22:12,480 Speaker 6: on there, you know. But yeah, I'm pretty. I mean, 520 00:22:12,720 --> 00:22:14,320 Speaker 6: my girls will laugh, but we are. I have the 521 00:22:14,359 --> 00:22:17,680 Speaker 6: same recipes. My rice Cristy chicken recipe is on rotation 522 00:22:18,000 --> 00:22:18,560 Speaker 6: every week. 523 00:22:18,920 --> 00:22:21,119 Speaker 1: Like I have the same thing. But it works for us. 524 00:22:21,160 --> 00:22:22,040 Speaker 1: It just works for us. 525 00:22:22,320 --> 00:22:24,280 Speaker 5: If you like it and you know it works, and. 526 00:22:24,400 --> 00:22:25,480 Speaker 1: I like it, you know it works. 527 00:22:25,520 --> 00:22:27,119 Speaker 6: It's easy, and I like, you know, the way I 528 00:22:27,160 --> 00:22:28,920 Speaker 6: food prep is a little different, and I. 529 00:22:28,880 --> 00:22:30,439 Speaker 1: Talk about that in the book. But I make it simple. 530 00:22:30,480 --> 00:22:32,600 Speaker 6: I just make it simple and like everybody can grab 531 00:22:32,640 --> 00:22:34,920 Speaker 6: what they want. And we're all busy. We have things 532 00:22:34,920 --> 00:22:36,960 Speaker 6: after school, Like we don't time to have that sit 533 00:22:37,040 --> 00:22:41,000 Speaker 6: down moments without having this prep work done totally. 534 00:22:41,320 --> 00:22:43,280 Speaker 3: All right, We're going to take another break and then 535 00:22:43,280 --> 00:22:45,520 Speaker 3: we're going to get into one of my favorite chapters 536 00:22:45,600 --> 00:23:01,440 Speaker 3: about the affirmations. All right, So the last two sections, 537 00:23:01,480 --> 00:23:04,240 Speaker 3: and I think especially the Affirmations one had some things 538 00:23:04,240 --> 00:23:08,399 Speaker 3: in it that I have never done and maybe since 539 00:23:08,600 --> 00:23:11,320 Speaker 3: on the wu Wu side. And I'm super intrigued because, 540 00:23:11,400 --> 00:23:14,080 Speaker 3: especially because the rest of the book is so concrete 541 00:23:15,000 --> 00:23:18,199 Speaker 3: and clearly these things have been awesome for you. So 542 00:23:18,680 --> 00:23:21,399 Speaker 3: sell us, like, tell us about how you develop these 543 00:23:21,440 --> 00:23:24,400 Speaker 3: affirmation practice, how you recommend doing them, and how someone 544 00:23:24,440 --> 00:23:26,840 Speaker 3: who might be a tiny bit skeptical about them. Although 545 00:23:26,880 --> 00:23:30,040 Speaker 3: you did very specifically say we are not manifesting. 546 00:23:30,359 --> 00:23:31,159 Speaker 1: Which you know what. 547 00:23:31,240 --> 00:23:32,679 Speaker 6: I am not a wu Wu girl. I'm not a 548 00:23:32,680 --> 00:23:35,159 Speaker 6: crystal shock work kind of girl. If you are, I 549 00:23:35,280 --> 00:23:38,600 Speaker 6: completely love that for you. I have so many friends 550 00:23:38,600 --> 00:23:41,600 Speaker 6: and colleagues in the industry that are, and I believe 551 00:23:41,800 --> 00:23:43,679 Speaker 6: that that works for you. That is what works for you. 552 00:23:44,040 --> 00:23:46,680 Speaker 6: I just never have been that type. Okay, But when 553 00:23:46,680 --> 00:23:48,560 Speaker 6: I was going through this very hard time in my life, 554 00:23:48,680 --> 00:23:49,920 Speaker 6: I don't even remember. 555 00:23:50,200 --> 00:23:51,280 Speaker 1: I was trying to think back. 556 00:23:51,160 --> 00:23:52,679 Speaker 6: When I was writing this, like how did I come 557 00:23:52,760 --> 00:23:55,480 Speaker 6: upon this app But I'm assuming I was sitting down 558 00:23:56,200 --> 00:23:58,280 Speaker 6: just looking for support because I knew I had to 559 00:23:58,280 --> 00:23:59,879 Speaker 6: get my mind in a better place. I was not 560 00:24:00,000 --> 00:24:02,160 Speaker 6: in a good mental place, Okay. I was going through 561 00:24:02,160 --> 00:24:03,959 Speaker 6: a lot, and I was like, I have to mind up. 562 00:24:03,960 --> 00:24:05,520 Speaker 6: And if I don't mind up, I'm not going to move. 563 00:24:05,800 --> 00:24:06,440 Speaker 6: I'm not gonna move. 564 00:24:06,440 --> 00:24:07,920 Speaker 1: I'm gonna stay right here in the spot. And I 565 00:24:07,960 --> 00:24:08,720 Speaker 1: don't want to stay here. 566 00:24:08,760 --> 00:24:12,440 Speaker 6: So I found this app called Think Up and download 567 00:24:12,440 --> 00:24:14,960 Speaker 6: it now you haven't already think up. And what it 568 00:24:15,000 --> 00:24:17,960 Speaker 6: does essentially is it ships your perspective of mindset and 569 00:24:18,040 --> 00:24:21,160 Speaker 6: you record your own voice, you record your five six 570 00:24:21,560 --> 00:24:23,760 Speaker 6: two one affirmations, whatever works for you. 571 00:24:24,000 --> 00:24:25,960 Speaker 1: And you record it. I record it as if it 572 00:24:25,960 --> 00:24:28,040 Speaker 1: already happens. Okay, so I record. 573 00:24:28,359 --> 00:24:33,400 Speaker 6: I am a national best selling author, I am speaking 574 00:24:33,440 --> 00:24:34,480 Speaker 6: on stages. 575 00:24:34,119 --> 00:24:35,640 Speaker 1: To thousands of people, and I. 576 00:24:35,560 --> 00:24:39,280 Speaker 6: Am happily in love and with a man that is 577 00:24:39,320 --> 00:24:40,920 Speaker 6: the man of my dreams. And like all these things 578 00:24:40,920 --> 00:24:43,920 Speaker 6: that I wanted to have happen and woo are not 579 00:24:44,160 --> 00:24:46,240 Speaker 6: silly or not. What it does is it well, there's 580 00:24:46,240 --> 00:24:47,719 Speaker 6: signs behind it which we talk in the book. But 581 00:24:47,720 --> 00:24:50,760 Speaker 6: what it does is essentially gets you out of your funk. 582 00:24:51,000 --> 00:24:51,320 Speaker 1: Okay. 583 00:24:51,320 --> 00:24:52,920 Speaker 6: It gets you out of that mindset, and it helps 584 00:24:52,920 --> 00:24:55,240 Speaker 6: you to focus on who you want to be, and 585 00:24:55,280 --> 00:24:57,800 Speaker 6: when you think about that person in the future, like 586 00:24:57,840 --> 00:25:00,480 Speaker 6: I think about, Okay, that's the ANDER want to be. 587 00:25:01,359 --> 00:25:03,840 Speaker 6: I start to think about it, I close my eyes. 588 00:25:03,880 --> 00:25:05,359 Speaker 6: I listened to it, and I hate listening to my 589 00:25:05,400 --> 00:25:07,040 Speaker 6: own voice. Oh my god, I hate it. This is 590 00:25:07,320 --> 00:25:09,600 Speaker 6: like I felt so stupid the first three times I 591 00:25:09,600 --> 00:25:11,480 Speaker 6: did this, and then I was like, forget it. I 592 00:25:11,520 --> 00:25:13,919 Speaker 6: don't care if it's ridiculous. It's working for me and 593 00:25:13,960 --> 00:25:15,960 Speaker 6: it works for a lot of people. And I just 594 00:25:16,000 --> 00:25:18,080 Speaker 6: started to shift. And after I listened to that, I 595 00:25:18,160 --> 00:25:20,560 Speaker 6: was in a different mindset. I was like, Okay, I 596 00:25:20,640 --> 00:25:23,840 Speaker 6: just thought about the person I want to be and 597 00:25:23,880 --> 00:25:24,960 Speaker 6: all the roles I'm going to have. 598 00:25:25,440 --> 00:25:26,880 Speaker 1: Now what do I need to do to do that? 599 00:25:27,000 --> 00:25:29,000 Speaker 6: Like I'm not going to then go sit on the couch, 600 00:25:29,359 --> 00:25:31,280 Speaker 6: like I'm not going to then go have a good cry. 601 00:25:31,800 --> 00:25:34,280 Speaker 1: I'm gonna sit there and go, Okay, yeah, that's. 602 00:25:34,119 --> 00:25:37,280 Speaker 6: What you're capable of. You are capable of being that individual. 603 00:25:37,359 --> 00:25:39,480 Speaker 6: Now let's go get it. And that's what it did. 604 00:25:39,480 --> 00:25:40,719 Speaker 6: It helped me to go get it. 605 00:25:41,160 --> 00:25:41,679 Speaker 5: I love that. 606 00:25:41,800 --> 00:25:44,640 Speaker 3: And also your journaling method with like the left hand 607 00:25:44,720 --> 00:25:46,280 Speaker 3: side of the page and the right hand side of 608 00:25:46,320 --> 00:25:48,639 Speaker 3: the page. Yes, I am tempted to try this, so 609 00:25:48,800 --> 00:25:50,680 Speaker 3: tell tell our listeners about that as well. 610 00:25:51,040 --> 00:25:52,760 Speaker 6: Very similar to what I just said in terms of 611 00:25:52,760 --> 00:25:55,479 Speaker 6: the think Up app So I would at night, right 612 00:25:55,560 --> 00:25:56,919 Speaker 6: down on the left side of the page where I 613 00:25:56,920 --> 00:25:59,439 Speaker 6: was grateful for in the present moment, you know what 614 00:25:59,520 --> 00:26:01,960 Speaker 6: happened that day I was grateful for, And on the 615 00:26:02,040 --> 00:26:03,560 Speaker 6: right side of the page, I'd write what I was 616 00:26:03,560 --> 00:26:06,320 Speaker 6: grateful for as if it had already happened. So again 617 00:26:06,359 --> 00:26:09,199 Speaker 6: I'm grateful, I'm the best selling author. And again, just 618 00:26:09,240 --> 00:26:11,159 Speaker 6: going to bed at night after you write that, or 619 00:26:11,200 --> 00:26:13,879 Speaker 6: after you do your affirmation for think Up, you just 620 00:26:13,920 --> 00:26:17,399 Speaker 6: mind up, you just do you just you cannot fight it. 621 00:26:17,440 --> 00:26:19,639 Speaker 6: You just are in a better mindset, in a better place. 622 00:26:19,680 --> 00:26:20,560 Speaker 6: And that's what it's about. 623 00:26:20,840 --> 00:26:23,520 Speaker 3: And it makes sense. You're not selling magic here, like 624 00:26:23,600 --> 00:26:25,879 Speaker 3: oh and then the powers. It's more like, no, now, 625 00:26:25,920 --> 00:26:27,919 Speaker 3: my frame of mind will be in the place to 626 00:26:27,960 --> 00:26:30,480 Speaker 3: think of what actually I can do to make that happen, 627 00:26:30,520 --> 00:26:31,640 Speaker 3: and I may very. 628 00:26:31,560 --> 00:26:32,000 Speaker 5: Well do it. 629 00:26:32,600 --> 00:26:34,000 Speaker 6: And you can't fit on the college and be like 630 00:26:34,040 --> 00:26:36,560 Speaker 6: I just had my moment of dreaming and wishing and 631 00:26:37,080 --> 00:26:38,360 Speaker 6: visualizing and now. 632 00:26:38,320 --> 00:26:41,040 Speaker 1: Come to me. No, no, no, no, no, ma'am, that 633 00:26:41,160 --> 00:26:41,800 Speaker 1: is not going to happen. 634 00:26:41,840 --> 00:26:44,000 Speaker 6: You have to Actually, it just shifts your perspective, get 635 00:26:44,040 --> 00:26:46,560 Speaker 6: you in the right mindset, and honestly just motivates you. 636 00:26:46,680 --> 00:26:48,160 Speaker 1: It motivates you to make the next move. 637 00:26:48,359 --> 00:26:48,840 Speaker 5: I love it. 638 00:26:49,160 --> 00:26:51,639 Speaker 3: And then finally, our last section has to do with 639 00:26:51,880 --> 00:26:55,040 Speaker 3: the pre sleep ritual and somebod who just like falls 640 00:26:55,080 --> 00:26:57,399 Speaker 3: asleep very easily. So I was like, Eh, but I 641 00:26:57,400 --> 00:26:59,639 Speaker 3: think I need to teach my husband your pre sleeper 642 00:27:00,560 --> 00:27:01,919 Speaker 3: to talk a little bit about that. 643 00:27:02,040 --> 00:27:03,480 Speaker 5: What you do right before bed. 644 00:27:03,840 --> 00:27:07,160 Speaker 6: Well, if you're a parent, you know how important ritual 645 00:27:07,280 --> 00:27:09,720 Speaker 6: is before bed, right, Like we live and die by 646 00:27:09,800 --> 00:27:12,080 Speaker 6: like the go to bed ritual for our kids, Right, 647 00:27:12,760 --> 00:27:14,879 Speaker 6: we get the best. Then we've got the book, and 648 00:27:14,920 --> 00:27:17,159 Speaker 6: we've got the right lotions and the smells and the 649 00:27:17,280 --> 00:27:20,600 Speaker 6: lighting and everything follows that specific order to go to bed, 650 00:27:20,640 --> 00:27:24,600 Speaker 6: because we know that is training our children in order 651 00:27:24,640 --> 00:27:25,320 Speaker 6: to fall asleep. 652 00:27:25,760 --> 00:27:27,400 Speaker 1: Then we become adults and we're. 653 00:27:27,240 --> 00:27:30,400 Speaker 6: Like, let's scroll on our phone, let's stimulate our brain. 654 00:27:30,520 --> 00:27:34,280 Speaker 6: Let's watch a scary show that makes us overworry and think, 655 00:27:34,320 --> 00:27:36,320 Speaker 6: and like let's overthink and overthink and then overthing and 656 00:27:36,359 --> 00:27:39,320 Speaker 6: then oh, book bedtime and most people are not like you. 657 00:27:39,359 --> 00:27:40,800 Speaker 1: They can't turn it off, they can't just go to 658 00:27:40,840 --> 00:27:41,399 Speaker 1: bed easily. 659 00:27:41,800 --> 00:27:46,000 Speaker 6: And this book really tells you how to lean into 660 00:27:46,040 --> 00:27:48,360 Speaker 6: the power of creating a routine that works for you, 661 00:27:48,480 --> 00:27:50,520 Speaker 6: not what works for me, but what works for you. 662 00:27:51,000 --> 00:27:53,640 Speaker 6: Setting the stage showing up for sleep like you would 663 00:27:53,720 --> 00:27:57,439 Speaker 6: the most important meeting of your day. Right Like if 664 00:27:57,480 --> 00:27:59,639 Speaker 6: you were showing up for meeting and it was the 665 00:27:59,640 --> 00:28:01,520 Speaker 6: most important, meaning you locked it in you are so 666 00:28:01,640 --> 00:28:04,359 Speaker 6: excited you did not show up like with not having 667 00:28:04,359 --> 00:28:07,120 Speaker 6: the presentation ready or having your notes or feeling prepared. 668 00:28:07,600 --> 00:28:10,840 Speaker 6: And yet sleep is one of the most important things 669 00:28:10,840 --> 00:28:13,800 Speaker 6: you can do to present yourself in the best way 670 00:28:13,880 --> 00:28:16,560 Speaker 6: and to be the best version of yourself. And yet 671 00:28:16,640 --> 00:28:19,119 Speaker 6: we just expect it to happen and we give no 672 00:28:19,480 --> 00:28:21,920 Speaker 6: preparation to it. So what I do is I walk 673 00:28:21,960 --> 00:28:25,879 Speaker 6: through some strategies in order to optimize your routine, simple 674 00:28:25,880 --> 00:28:28,960 Speaker 6: things which includes breathing, and really focus on how you 675 00:28:29,000 --> 00:28:31,679 Speaker 6: can let go of the worries before they attack you 676 00:28:31,720 --> 00:28:33,240 Speaker 6: in the middle of the night. That was a big 677 00:28:33,240 --> 00:28:35,080 Speaker 6: one for me, that changed the game for me when 678 00:28:35,119 --> 00:28:37,439 Speaker 6: I started these strategies because I was always going to 679 00:28:37,440 --> 00:28:39,959 Speaker 6: bed overthinking and waking up with all these thoughts and 680 00:28:40,280 --> 00:28:44,280 Speaker 6: it just completely changed the way I sleep awesome. 681 00:28:44,440 --> 00:28:48,480 Speaker 3: So taken altogether, we have seven things which you actually 682 00:28:48,480 --> 00:28:50,280 Speaker 3: broke down the amount of time that you recommended for 683 00:28:50,320 --> 00:28:52,360 Speaker 3: like the sort of like lowest level of each of them, 684 00:28:52,600 --> 00:28:54,440 Speaker 3: and they only added up the thirty minutes, which is 685 00:28:54,520 --> 00:28:55,200 Speaker 3: kind of amazing. 686 00:28:55,760 --> 00:28:58,120 Speaker 6: Yes, it is easy. This is not another thing to 687 00:28:58,160 --> 00:28:59,760 Speaker 6: add to your list, guys. This is just stuff that 688 00:28:59,760 --> 00:29:01,560 Speaker 6: you're going to end up doing it not even realize 689 00:29:01,560 --> 00:29:03,280 Speaker 6: you're doing it, but then when you don't do it, 690 00:29:03,360 --> 00:29:05,280 Speaker 6: you will realize you're not doing it. 691 00:29:05,320 --> 00:29:06,280 Speaker 5: Totally makes sense. 692 00:29:06,560 --> 00:29:09,520 Speaker 3: Well, Andrea, we always end our show with a love 693 00:29:09,680 --> 00:29:12,040 Speaker 3: of the week, and I'm going to start talking myself 694 00:29:12,080 --> 00:29:14,440 Speaker 3: to give you time because I don't think we warned 695 00:29:14,480 --> 00:29:16,120 Speaker 3: you about love of the week. 696 00:29:16,160 --> 00:29:17,480 Speaker 5: But it can be anything. 697 00:29:17,480 --> 00:29:20,760 Speaker 3: It can be a nail polished color, being outside, it 698 00:29:20,800 --> 00:29:23,200 Speaker 3: can be like literally anything from your life. And since 699 00:29:23,200 --> 00:29:25,160 Speaker 3: you practice a lot of gratitude, I have a feeling 700 00:29:25,520 --> 00:29:27,520 Speaker 3: you will have no problem coming. 701 00:29:27,360 --> 00:29:28,000 Speaker 5: Up with something. 702 00:29:28,960 --> 00:29:30,880 Speaker 1: Yes, but I already know I will. 703 00:29:30,760 --> 00:29:32,400 Speaker 5: Share mine, which is a big one. 704 00:29:32,440 --> 00:29:34,080 Speaker 3: I'm gonna do a big one this week, which is 705 00:29:34,080 --> 00:29:37,080 Speaker 3: that I love girls' trips like I'm so excited. I'm 706 00:29:37,120 --> 00:29:39,000 Speaker 3: headed out to one in a couple of days from 707 00:29:39,000 --> 00:29:43,600 Speaker 3: when I'm recording this and amazing, I'm going to Canada. 708 00:29:43,640 --> 00:29:46,400 Speaker 3: I'm going to Nova Scotia, so I'm going to get some. 709 00:29:46,520 --> 00:29:48,400 Speaker 1: That's on my list. It's going to be yes, right. 710 00:29:48,320 --> 00:29:52,800 Speaker 3: And you're a Florida girl, you understand the absolute need 711 00:29:53,000 --> 00:29:54,280 Speaker 3: to leave right now. 712 00:29:54,760 --> 00:29:55,480 Speaker 1: You bet. Girl. 713 00:29:55,640 --> 00:29:57,239 Speaker 6: First of all, I'm from Michigan, so I love that 714 00:29:57,400 --> 00:29:58,960 Speaker 6: you're going to have the best time. 715 00:29:59,120 --> 00:30:00,560 Speaker 1: Oh my god, I love that for you. 716 00:30:00,680 --> 00:30:01,320 Speaker 5: So that's mine. 717 00:30:01,400 --> 00:30:04,160 Speaker 3: Okay, there's gonna be like tiny, it could be anything. 718 00:30:04,280 --> 00:30:06,120 Speaker 1: No, mine's actually similar. Mine's New York City. 719 00:30:06,120 --> 00:30:09,120 Speaker 6: I'm heading to New York City tomorrow and my girls 720 00:30:09,400 --> 00:30:10,440 Speaker 6: and I'm coming back the next day. 721 00:30:10,480 --> 00:30:11,120 Speaker 1: But then we all go. 722 00:30:11,240 --> 00:30:12,760 Speaker 6: My girls and I are all going to New York 723 00:30:12,760 --> 00:30:14,840 Speaker 6: City on Saturday for this whole book tour launch and 724 00:30:15,040 --> 00:30:17,040 Speaker 6: we're good to spend the city three days, just the 725 00:30:17,040 --> 00:30:19,720 Speaker 6: three of us in the city that we love, exploring 726 00:30:19,760 --> 00:30:21,640 Speaker 6: and just being together. So that is like, I'm just 727 00:30:21,680 --> 00:30:23,080 Speaker 6: so grateful for that time coming. 728 00:30:22,920 --> 00:30:25,600 Speaker 3: Up, so so fun and so cool for your girls 729 00:30:25,680 --> 00:30:28,040 Speaker 3: to see you at bookstores. 730 00:30:27,440 --> 00:30:30,080 Speaker 5: And sharing your wisdom with everyone like that is you 731 00:30:30,120 --> 00:30:31,480 Speaker 5: should be so proud. That's awesome. 732 00:30:31,600 --> 00:30:33,200 Speaker 1: Thank you. I appreciate that so much. 733 00:30:33,280 --> 00:30:35,320 Speaker 3: My gosh, well, thank you so much for coming on. 734 00:30:35,360 --> 00:30:37,320 Speaker 3: This has been a pleasure. Tell everybody where they can 735 00:30:37,360 --> 00:30:39,640 Speaker 3: find you and the full name of your book and everything. 736 00:30:40,440 --> 00:30:43,040 Speaker 6: Yes, Small Moves, Big Life dot Com is where you 737 00:30:43,040 --> 00:30:43,560 Speaker 6: can find me. 738 00:30:43,680 --> 00:30:46,680 Speaker 1: All the retailers are linked. There also this section which 739 00:30:46,720 --> 00:30:47,600 Speaker 1: is called the Moves. 740 00:30:47,680 --> 00:30:49,520 Speaker 6: If you click on the move section on the website 741 00:30:49,560 --> 00:30:52,400 Speaker 6: you'll see how to access all of the free workouts. 742 00:30:52,800 --> 00:30:55,160 Speaker 5: Awesome, Thank you so much, Andrea, have. 743 00:30:55,160 --> 00:30:56,160 Speaker 1: A great day. Thank you. 744 00:30:56,720 --> 00:30:57,480 Speaker 4: Well, we are back. 745 00:30:57,600 --> 00:31:00,480 Speaker 2: That was a fabulous interview Sarah did with Andrea Rogers, 746 00:31:00,600 --> 00:31:03,880 Speaker 2: learning a lot about daily rituals as well as her 747 00:31:04,120 --> 00:31:06,120 Speaker 2: career in the fitness industry. 748 00:31:06,560 --> 00:31:09,040 Speaker 4: So our question today is related. 749 00:31:09,600 --> 00:31:12,160 Speaker 2: Our listener writes it, I want to incorporate exercise into 750 00:31:12,200 --> 00:31:14,920 Speaker 2: my life regularly, but I struggle with it. Part of 751 00:31:14,960 --> 00:31:17,720 Speaker 2: me feels like I need to plan it in very 752 00:31:17,840 --> 00:31:20,760 Speaker 2: regimented and part of me feels like I don't want 753 00:31:20,800 --> 00:31:22,880 Speaker 2: to do that. I rebel against that idea. So I'm 754 00:31:22,920 --> 00:31:25,760 Speaker 2: curious how you guys do it? Do you plan your 755 00:31:25,800 --> 00:31:27,320 Speaker 2: workouts ahead of time? 756 00:31:28,040 --> 00:31:29,120 Speaker 4: Sarah? What do you do? 757 00:31:29,520 --> 00:31:29,840 Speaker 1: Yes? 758 00:31:30,000 --> 00:31:32,040 Speaker 5: I do plan my workouts ahead of time. I don't 759 00:31:32,040 --> 00:31:33,160 Speaker 5: do it super ahead of time. 760 00:31:33,200 --> 00:31:36,120 Speaker 3: It's part of my weekly planning, and I will sit 761 00:31:36,120 --> 00:31:38,719 Speaker 3: there on Sunday and fill up my weekly spread with 762 00:31:39,560 --> 00:31:42,120 Speaker 3: what I'm going to do each day. I do have 763 00:31:42,160 --> 00:31:44,640 Speaker 3: to schedule any workout classes that I do a little 764 00:31:44,640 --> 00:31:46,840 Speaker 3: farther in advance, just because I'm currently going to the 765 00:31:46,880 --> 00:31:49,719 Speaker 3: studio and you have to sign up reasonably in advance 766 00:31:49,800 --> 00:31:51,880 Speaker 3: for that. But so I'll look ensure that I have 767 00:31:51,960 --> 00:31:55,280 Speaker 3: my usual Monday and Thursday at Pilatateas, and then I'll decide, okay, 768 00:31:55,640 --> 00:31:59,080 Speaker 3: you know, looking at I usually actually the Peloton Hardcore 769 00:31:59,200 --> 00:32:01,200 Speaker 3: on the Floor calendar, which I learned about. 770 00:32:01,200 --> 00:32:01,800 Speaker 5: It's free. 771 00:32:02,520 --> 00:32:04,360 Speaker 3: You can go to the site and like download it 772 00:32:04,360 --> 00:32:07,080 Speaker 3: and it just gives you suggested classes for different days 773 00:32:07,080 --> 00:32:09,680 Speaker 3: of like upper body and lower body workouts. So I 774 00:32:09,720 --> 00:32:13,200 Speaker 3: just like using that because it has enough variety, but 775 00:32:13,240 --> 00:32:14,920 Speaker 3: I don't have to think about it. So then I 776 00:32:14,960 --> 00:32:16,960 Speaker 3: will like plug in different days for the week, and 777 00:32:16,960 --> 00:32:19,120 Speaker 3: then I know exactly what my workouts look like. I 778 00:32:19,120 --> 00:32:21,280 Speaker 3: pretty much work out the same time. I'm very boring, 779 00:32:21,640 --> 00:32:24,440 Speaker 3: so my workouts pretty much always start around like five 780 00:32:24,600 --> 00:32:27,240 Speaker 3: fifty or six am, so I don't have to do 781 00:32:27,240 --> 00:32:28,800 Speaker 3: a lot of planning because it's more like a default 782 00:32:28,800 --> 00:32:29,040 Speaker 3: for me. 783 00:32:29,600 --> 00:32:33,920 Speaker 2: Yeah, I mean, I would say it's not strictly planned 784 00:32:33,960 --> 00:32:34,800 Speaker 2: ahead for me. 785 00:32:35,440 --> 00:32:37,240 Speaker 4: It's kind of a hybrid version of it. 786 00:32:37,560 --> 00:32:40,840 Speaker 2: So in my weekly planning, I tend to write run 787 00:32:41,160 --> 00:32:44,160 Speaker 2: one two three, like one, two and three, which I 788 00:32:44,200 --> 00:32:46,840 Speaker 2: will then cross off when I have run a first time, 789 00:32:46,880 --> 00:32:48,880 Speaker 2: a second time, and a third time, and then I 790 00:32:48,920 --> 00:32:51,920 Speaker 2: do strength one two and then I cross off each 791 00:32:52,200 --> 00:32:56,160 Speaker 2: each time I've done a strength workout. When they happen 792 00:32:56,360 --> 00:32:58,640 Speaker 2: is a bit more variable. The only one that is 793 00:32:58,720 --> 00:33:01,240 Speaker 2: set is that I work out with a trainer virtually. 794 00:33:01,560 --> 00:33:03,920 Speaker 2: That tends to happen on Mondays at a set time 795 00:33:03,960 --> 00:33:05,680 Speaker 2: each week, although you know, if he or I have 796 00:33:05,720 --> 00:33:09,240 Speaker 2: to move it that that happens. And then the runs 797 00:33:09,400 --> 00:33:13,560 Speaker 2: I tend to decide each day looking at the day 798 00:33:13,560 --> 00:33:15,680 Speaker 2: as I've set my to do list the night before 799 00:33:15,760 --> 00:33:18,400 Speaker 2: for the next day, am I going to run that day? 800 00:33:19,040 --> 00:33:21,680 Speaker 4: And if so, roughly, where can it go? 801 00:33:22,520 --> 00:33:24,800 Speaker 2: Often that's like a mid afternoon thing, though I've been 802 00:33:24,840 --> 00:33:27,720 Speaker 2: experimenting with later in the afternoon as that becomes more 803 00:33:27,800 --> 00:33:31,720 Speaker 2: possible with older kids and the like, and you know, 804 00:33:31,800 --> 00:33:33,240 Speaker 2: on the weekends as well. I tend to have to 805 00:33:33,280 --> 00:33:36,240 Speaker 2: set if I'm going for a longer run because Michael 806 00:33:36,240 --> 00:33:37,960 Speaker 2: will want to do his run as well and have 807 00:33:38,000 --> 00:33:41,160 Speaker 2: to do that. But I certainly don't say, like, Okay, 808 00:33:41,200 --> 00:33:44,320 Speaker 2: I have to run four miles today and I have 809 00:33:44,400 --> 00:33:45,480 Speaker 2: to do it at this pace. 810 00:33:46,360 --> 00:33:47,400 Speaker 4: No, absolutely not. 811 00:33:47,520 --> 00:33:49,200 Speaker 2: I just say I'm going to go for a run, 812 00:33:49,240 --> 00:33:50,960 Speaker 2: and then I kind of look at the time available 813 00:33:51,040 --> 00:33:52,920 Speaker 2: or run the amount of time I feel like running. 814 00:33:53,760 --> 00:33:55,600 Speaker 2: I don't even say necessarily where I'm going to go, though, 815 00:33:55,600 --> 00:33:57,840 Speaker 2: if it's a beautiful fall day, I might have tried 816 00:33:57,880 --> 00:34:02,040 Speaker 2: to go somewhere interesting to run on. But yeah, it's 817 00:34:02,080 --> 00:34:05,520 Speaker 2: more what I feel like in the moment, which is 818 00:34:05,600 --> 00:34:08,160 Speaker 2: probably why Sarah is in better shape than I am. 819 00:34:08,320 --> 00:34:11,759 Speaker 3: But I think no, I actually what you have to 820 00:34:11,800 --> 00:34:14,280 Speaker 3: say is super valuable, which is that like people assume 821 00:34:14,320 --> 00:34:16,239 Speaker 3: that maybe you have to structure it a certain way, 822 00:34:16,440 --> 00:34:18,560 Speaker 3: but actually I think you'd be less successful if you 823 00:34:18,719 --> 00:34:21,600 Speaker 3: kept forcing yourself to follow a training plan because you 824 00:34:21,600 --> 00:34:22,320 Speaker 3: really don't. 825 00:34:22,239 --> 00:34:24,040 Speaker 4: Like, I don't want to follow a training plan. 826 00:34:24,239 --> 00:34:25,600 Speaker 5: Yes, you don't have to. 827 00:34:25,680 --> 00:34:28,400 Speaker 3: I don't have to still exercising, and my gut feeling 828 00:34:28,440 --> 00:34:30,280 Speaker 3: is actually, if you wanted to exercise. 829 00:34:29,880 --> 00:34:30,440 Speaker 5: More, you would. 830 00:34:30,560 --> 00:34:32,600 Speaker 4: Yeah, you're at the level you're want to be. 831 00:34:32,640 --> 00:34:33,799 Speaker 5: So that's great, that's the goal. 832 00:34:33,920 --> 00:34:36,520 Speaker 4: That's the goal. So I think it's kind of a question. 833 00:34:36,640 --> 00:34:37,760 Speaker 4: You need to know yourself. 834 00:34:38,080 --> 00:34:42,520 Speaker 2: Are you going to respond better to seeing on the 835 00:34:42,560 --> 00:34:44,799 Speaker 2: weekly plan? Okay, this is where it's going to happen, 836 00:34:44,840 --> 00:34:47,160 Speaker 2: because that's going to be protected time, Like, I will 837 00:34:47,200 --> 00:34:49,799 Speaker 2: follow this calendar. If other people in my life can 838 00:34:49,800 --> 00:34:52,399 Speaker 2: see it on my calendar, then they will, you will 839 00:34:52,440 --> 00:34:54,719 Speaker 2: respect it. And I also need to know because I'm 840 00:34:54,719 --> 00:34:55,799 Speaker 2: not going to want to do it in the moment, 841 00:34:55,840 --> 00:34:57,239 Speaker 2: so I need to know exactly what I'm going to 842 00:34:57,280 --> 00:34:59,600 Speaker 2: need to do in order to motivate myself for it. 843 00:35:00,000 --> 00:35:02,400 Speaker 4: You know that about yourself, great if you know that. 844 00:35:03,160 --> 00:35:05,080 Speaker 4: For you, it's about like what's going to feel right 845 00:35:05,120 --> 00:35:05,560 Speaker 4: in the moment. 846 00:35:05,560 --> 00:35:07,399 Speaker 2: As long as it happens in the course of the day, 847 00:35:07,440 --> 00:35:09,760 Speaker 2: and you have a little bit more flexibility in your schedule, 848 00:35:10,040 --> 00:35:11,759 Speaker 2: then I think you can be a bit more free form. 849 00:35:12,160 --> 00:35:14,279 Speaker 4: Yes, no one right way, No one right way? 850 00:35:14,560 --> 00:35:14,880 Speaker 6: All right? 851 00:35:14,920 --> 00:35:16,799 Speaker 4: Well, this has been best of both worlds. 852 00:35:16,840 --> 00:35:20,200 Speaker 2: Sarah has been interviewing Angrea Lee Rodgers of Extend Bar. 853 00:35:20,840 --> 00:35:22,840 Speaker 2: We will be back next week with more on making 854 00:35:22,880 --> 00:35:24,240 Speaker 2: work and life fit together. 855 00:35:26,239 --> 00:35:27,080 Speaker 5: Thanks for listening. 856 00:35:27,320 --> 00:35:30,400 Speaker 3: You can find me Sarah at the shoebox dot com 857 00:35:30,520 --> 00:35:34,160 Speaker 3: or at the Underscore Shoebox on Instagram, and you. 858 00:35:34,120 --> 00:35:38,359 Speaker 2: Can find me Laura at Laura vandercam dot com. This 859 00:35:38,440 --> 00:35:41,680 Speaker 2: has been the best of both worlds podcasts. Please join 860 00:35:41,800 --> 00:35:44,520 Speaker 2: us next time for more on making work and life 861 00:35:44,640 --> 00:35:45,320 Speaker 2: work together.