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Speaker 1: Andrea Lee Rodgers is a celebrity trainer, motivational coach, and

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Speaker 1: the founder of Extend.

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Speaker 2: Bar, which has studios all over the world.

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Speaker 1: You guys have probably seen her workouts on Body is

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Speaker 1: it pronounced body Body.

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Speaker 2: Body Okay bo d I y'all?

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Speaker 1: Or maybe in Vogue, Harper's Bazaar, or l where she's

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Speaker 1: been featured. She's also a mom of two, a skincare entrepreneur,

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Speaker 1: and now the author of the brand new book Small Moves,

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Speaker 1: Big Life, Seven daily practices to supercharge your energy, productivity,

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Speaker 1: and happiness. Andrea has built a career around helping women

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Speaker 1: feel stronger, calmer, and more confident, so she's here to

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Speaker 1: show us today how to do that without completely overhauling

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Speaker 1: our lives.

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Speaker 2: I love this idea.

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Speaker 1: Hi, Andrea, Hello, I'm so glad to be here. Thank

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Speaker 1: you so much for being here. We're so excited to

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Speaker 1: talk to you. I was reading there was a stat

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Speaker 1: that says almost three fourths of women report carrying the

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Speaker 1: emotional stress of their family and friends, and nearly one

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Speaker 1: in twelve moms rate their mental health as poor or fair,

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Speaker 1: which made me so sad. So I'm wondering you're a

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Speaker 1: person who's been in the health and fitness industry forever.

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Speaker 1: Was there something in your life that happened because we

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Speaker 1: listed all your stats so we.

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Speaker 2: Know all the things you have going on.

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Speaker 1: Was there some sort of catalyst that really made you

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Speaker 1: say to yourself, I have to help other women get

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Speaker 1: out of what I'm going through right now.

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Speaker 3: Yes.

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Speaker 4: So I entered the fitness and wellness world because I

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Speaker 4: loved movement to movement was a part of my life

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Speaker 4: from a young age. I was a dancer and then

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Speaker 4: became a professional dancer, and after graduating from college, I

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Speaker 4: was quite bewildered on what I was going to do

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Speaker 4: with my adult life. Right I knew I had to adult,

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Speaker 4: and I didn't quite know how to do it. So

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Speaker 4: I segued my love for movement into a pilate's career,

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Speaker 4: which grew into extend bar, which grew into franchising and

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Speaker 4: all the things.

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Speaker 3: And I learned very early on.

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Speaker 4: That I got a high while teaching these classes, like

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Speaker 4: I got a high when I saw these women struggling

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Speaker 4: and challenging in their movements and then coming on the

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Speaker 4: other side of it and going, oh my god, I

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Speaker 4: can't believe I did that, or coming back the next

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Speaker 4: week and feeling empowered and strong coming back the next

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Speaker 4: year and being a completely different version of themselves And

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Speaker 4: through teaching private one on one clients, through the classes

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Speaker 4: and globally, you know, connecting with women. I learned very

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Speaker 4: early on in my fitness career the parallels between doing

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Speaker 4: something hard and your workout class and doing something hard

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Speaker 4: in your life and having the confidence and courage and

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Speaker 4: encouragement to do it in the classroom, and the same

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Speaker 4: thing reaching those levels in your life. And so, through

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Speaker 4: some challenges of my own that I came into not

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Speaker 4: expectingly right, I discovered that I needed to start to

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Speaker 4: adopt some of these small changes in my life in

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Speaker 4: order to breathe again, in order to function again, in

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Speaker 4: order to see the light in a very dark time

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Speaker 4: in my life. And through that process, I started to

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Speaker 4: share the things that worked with me, you know, just

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Speaker 4: very organically, like my best friends. Okay, girl, here this

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Speaker 4: is what I'm doing in the morning to get my

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Speaker 4: day going, and here's what I'm doing at night to

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Speaker 4: get the best leap of my life. And here are

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Speaker 4: some things that I'm doing when I feel like my

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Speaker 4: world is spinning. And those things just started to connect

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Speaker 4: and really make an impact in the people close to me.

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Speaker 3: And then it went from my inner circle to a

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Speaker 3: larger circle, to.

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Speaker 4: My clients, to my members, and then I decided, let's

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Speaker 4: write this down, Let's write a book.

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Speaker 3: Yeah, put this in some form of a tangible toolkit.

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Speaker 4: You know.

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Speaker 1: I feel like it so often takes us just hitting

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Speaker 1: the wall before we completely make a change. Do you

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Speaker 1: think burnout is just a prerequisite for us finding balance?

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Speaker 3: Oh my god, that's a great question, right, It's so true.

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Speaker 4: It's like you do because you keep going and going

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Speaker 4: and going and going until you physically or mentally cannot

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Speaker 4: any longer, and then change happens. And that's one of

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Speaker 4: the reasons why I wrote Small Moves but Life, because

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Speaker 4: I don't want that to be the catalyst for change.

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Speaker 4: I want women to be able to embrace these small

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Speaker 4: changes in their everyday life before they hit that full

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Speaker 4: on burnout, or as they're about to hit before everything spirals,

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Speaker 4: to adopt some of these strategies. Because I believe you're right.

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Speaker 4: I think that as women, we wear so many hats.

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Speaker 4: The expectations are so high that we put on ourselves,

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Speaker 4: not just society, and we just go because that's what

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Speaker 4: we can do.

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Speaker 3: Right, and we just layer it up, add another thing

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Speaker 3: to the duds, keep going, keep going, keep going until

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Speaker 3: you finally break.

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Speaker 4: And I don't think we should wait until that break

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Speaker 4: to find that calm, to find that direction and strategy

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Speaker 4: in our lives, and to feel in control again.

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Speaker 3: It feels good to control again.

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Speaker 1: I do feel like like I'm in this place. And

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Speaker 1: I don't know if you resonate with this or anyone listening,

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Speaker 1: but because of our access on social media, you know,

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Speaker 1: it feels like everyone's got a book, everyone's a coach,

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Speaker 1: everyone's doing all these things, and so sometimes it even

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Speaker 1: gets overwhelming with knowing where to start.

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Speaker 2: With what would help you better your life.

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Speaker 1: You know, it can be a little bit overwhelming there,

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Speaker 1: and then it's like, oh my god, I have to

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Speaker 1: pay for this big program and it's so many days

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Speaker 1: in this big investment. And what I loved so much

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Speaker 1: about your process is it's seven practices that we can

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Speaker 1: are seven would you say, practice practices that you can

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Speaker 1: do in your life, but it can be done in

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Speaker 1: thirty minutes each. Was there a reason that you really

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Speaker 1: wanted to target that small amount of time.

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Speaker 3: I feel like we're soulmates, Kelly, because you just so exactly.

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Speaker 4: One of the reasons is because we are inundated with

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Speaker 4: these messages. Everybody is a life coach. Everybody has a

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Speaker 4: story to share.

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Speaker 3: And I think it's beautiful and I think it's wonderful,

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Speaker 3: and I think so many of them are very helpful.

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Speaker 4: But it can become this cycle of comparison, and it

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Speaker 4: can become a cycle of there is just feels like there's.

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Speaker 3: Just so much to do and so much to change.

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Speaker 4: That you freeze, right, You just freeze like I can't

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Speaker 4: possibly add more or do more in my life, and

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Speaker 4: you just stop and you don't move anywhere, and you

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Speaker 4: continue to sit back and watch other people rise while

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Speaker 4: you feel like you just stay stagnant. And so for me,

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Speaker 4: it was like, no, no, no, you don't need to

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Speaker 4: overhaul everything. You don't need to do three workouts, one outside,

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Speaker 4: one inside. You don't need to you know, read five

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Speaker 4: books today. You don't need to like do all the things.

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Speaker 4: Here are some very simple things, not rocket science, although

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Speaker 4: back by science, that are going to actually make you

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Speaker 4: feel like, holy cow, like I'm actually making progress. I'm

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Speaker 4: actually moving the needle, I'm moving towards the right direction

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Speaker 4: without feeling like I'm just in a swirl, you know,

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Speaker 4: Like I heard.

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Speaker 3: Some of the other day. I was at my daughter's

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Speaker 3: cheerleading game.

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Speaker 4: So I was at the football game and another parent

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Speaker 4: was staying hi to a parent walking by and said, Hey,

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Speaker 4: how you doing, And she was like, uh, I'm maintaining.

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Speaker 3: That was like sad, I know, and I was like,

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Speaker 3: I stopped her. I said maintaining, Yeah, Okay, I get that,

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Speaker 3: but like I feel like that's what we do. We

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Speaker 3: just get through the day. Every day. It's like, let's

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Speaker 3: get through the day.

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Speaker 4: And that's not a way to live, right, And there

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Speaker 4: will be days like that. Realistically, not every day is

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Speaker 4: going to be like thriving. But if we can zoom

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Speaker 4: out and have more days that we feel like we're

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Speaker 4: kind of doing the right things and we're feeling good

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Speaker 4: about ourselves at the end of the day as opposed

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Speaker 4: to just maintaining, you know, that's that's the goal and

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Speaker 4: that's where change happens, and that's where pride occurs.

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Speaker 2: Yeah.

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Speaker 1: Yeah, it's like we need that thing where you're having

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Speaker 1: the little small win even to keep going right, Like

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Speaker 1: you need the motivation of that.

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Speaker 4: That's motivation Yeah, motivation doesn't wake you up, like you

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Speaker 4: don't get up.

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Speaker 3: In the morning you're like, I'm so motivated.

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Speaker 4: I mean sometimes you are, but it's the discipline to

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Speaker 4: do the small things. And then when you do those

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Speaker 4: songs things, you get those moments like you just said, Kelly.

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Speaker 3: Where you're like, oh, I just did that. That's that's

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Speaker 3: a win.

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Speaker 4: That's a win for the day, and that creates a

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Speaker 4: little bit of pride and that creates motivation, and then

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Speaker 4: you do it again and it just starts.

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Speaker 2: To add up.

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Speaker 1: Yeah, well, I want to talk about the do the thing,

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Speaker 1: the DTT method. That really stuck out to me because

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Speaker 1: I feel like I live by endlest to do list.

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Speaker 1: You know, that is just constantly where my life feels it.

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Speaker 1: It's it's the guiding force, but they never get done fully.

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Speaker 1: So how is this different?

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Speaker 3: Yes, Okay, so that was my life.

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Speaker 4: Okay, I lived by that to do list and at

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Speaker 4: one point I had just moved to New York City. Okay,

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Speaker 4: I had just gone through a very difficult separation and divorce,

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Speaker 4: going through divorce, and I decided, yes, let's move to

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Speaker 4: New York City. Is a single mom with two kids

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Speaker 4: and nobody that I know there, I think that's gonna

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Speaker 4: be a great idea. And everybody thought I was crazy

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Speaker 4: in my life, but I knew that was what I

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Speaker 4: needed to do. However, it was so overwhelming, right, I

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Speaker 4: went from like a nice house to this.

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Speaker 3: Tiny, dainty, tiny two bedroom apartment. I was like, girls,

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Speaker 3: take all of your toys and they fit in one box.

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Speaker 3: So whatever fits in this box is what we take.

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Speaker 4: And we had this little, tiny apartment and I remember

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Speaker 4: just standing there. I'll never forget it, and the girls

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Speaker 4: were playing over here in the room. The other one

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Speaker 4: was playing in the living room, and there were boxes everywhere,

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Speaker 4: and I was like, and I was running an international business, right,

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Speaker 4: and I'm sitting myself going what the hell.

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Speaker 3: Did I do? Like how am I going to do this?

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Speaker 3: And I just was o physically, you know, overwhelmed with boxes.

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Speaker 3: And I had this to.

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Speaker 4: Do list and I was like, this is like it

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Speaker 4: looked like a failure list. Right. It gave me anxiety

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Speaker 4: every time I looked at it, and I was like,

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Speaker 4: there has to be a better way, Like I can't

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Speaker 4: keep adding to this list because I'm drowning. So I

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Speaker 4: just ripped it up and I sat down at my

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Speaker 4: tiny little table that only fit three chairs because that's

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Speaker 4: all we had room for an apartment. And I sat

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Speaker 4: there and I looked outside at my neighbor, who I

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Speaker 4: could pretty much see brushing their teeth, and I was like,

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Speaker 4: three things today. I'm just going to attack with no excuses,

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Speaker 4: three non negotiables today, and I'm going to be more

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Speaker 4: strategic about what I write down. I'm going to think

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Speaker 4: about this. I'm going to be intentional with what I

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Speaker 4: do today. What are the three things that I can

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Speaker 4: do today that are going to make me feel like

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Speaker 4: I accomplish something today.

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Speaker 3: So when I put my head on the pillow at night,

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Speaker 3: I'm like, okay, yeah, that was a good day. So

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Speaker 3: I gave it some thought, you know, and I wrote

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Speaker 3: down those three things, and it felt good at the

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Speaker 3: end of the day. And the next day I did

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Speaker 3: the same thing, and then next day did the same thing.

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Speaker 3: And then a few weeks later I was like, this

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Speaker 3: is really working. This is adding up. I'm moving the needle.

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Speaker 3: I'm feeling in control.

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Speaker 4: I no longer feel like I'm just like being run

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Speaker 4: by this list or or bulldozed by this list. I

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Speaker 4: feel like I'm in control. And then the next time,

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Speaker 4: I was like, you know what, I can add two more,

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Speaker 4: So I'm just gonna add two.

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Speaker 3: Little bonus moves on there.

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Speaker 4: So I did the things and then I got a

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Speaker 4: couple extras done, and then I added a signature move

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Speaker 4: where I was like, you know what, I need one

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Speaker 4: thing during the day that just feeds my soul, just

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Speaker 4: me like selfishly me, you know, like what.

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Speaker 3: Can I do?

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Speaker 4: And I added a little signature move and I do

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Speaker 4: that every single day as well, simple little things.

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Speaker 2: Yeah, you know.

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Speaker 1: But I love this signature move though, too, because I

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Speaker 1: think on the list for me, I feel like it's

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Speaker 1: things I have to do or this should do, you know,

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Speaker 1: those things like that. So when you're adding the thing

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Speaker 1: that you want to do into that, it makes everything

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Speaker 1: else again. You're more motivated to go do all these

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Speaker 1: other things. Like I think we forget about ourselves and

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Speaker 1: we neglect ourselves until we go through the full breakdown.

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Speaker 1: So this is a good way to incorporate it into

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Speaker 1: your day to day life and.

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Speaker 3: Take the guilt away.

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Speaker 4: Like a lot of the times we're at the end

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Speaker 4: of the day, things are busy, you should be folding

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Speaker 4: the towels, yet you really want to just sit there

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Speaker 4: with a skincare mask on and like veg out for

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Speaker 4: a moment, and we tell ourselves that we can only

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Speaker 4: choose one or we have to do the right one.

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Speaker 4: And if you wrote that down on the list in

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Speaker 4: the morning, you're like, no, I committed to actually taking

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Speaker 4: this time for myself, and you actually do it and

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Speaker 4: there's no guilt. It's like, you know the other things

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Speaker 4: on the list. It's on the list, so you gotta

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Speaker 4: do it, you gotta do the thing. Yeah.

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Speaker 1: Well, speaking of guilt, you talk a lot about mom guilt,

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Speaker 1: and I want to talk about breaking free of mom guilt.

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Speaker 1: What does that actually look like in real life? Because

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Speaker 1: I think so often the guilt and the heaviness can

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Speaker 1: feel stronger than the motivation. So how do we break

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Speaker 1: free from things that we feel just like there's no

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Speaker 1: winning battles. I mean, there's no way to win that

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Speaker 1: battle to me, you know, like that's always kind of

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Speaker 1: a balancing act.

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Speaker 4: Well, first of all, I feel like we have to

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Speaker 4: lower the I don't want to say lower the bar,

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Speaker 4: but I think we have to release the expectations of

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Speaker 4: what we put on ourselves in terms of what is

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Speaker 4: real and what is not, Like you know, like, come on,

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Speaker 4: we're not going to be able to do all the things.

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Speaker 4: You're not going to be a superhero mom. You're not

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Speaker 4: going to be like room mom and at the same

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Speaker 4: time be like a badass CEO running a bit. You're

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Speaker 4: you will have moments that you wear both hats. You

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Speaker 4: will have moments where you are winning as a mother.

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Speaker 4: You will have moments that you're winning in your personal

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Speaker 4: life or career, and that will ebb and flow. And

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Speaker 4: I think when we start to zoom out, I always say,

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Speaker 4: like zoom out, that's a word I use often, like

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Speaker 4: zoom out.

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Speaker 3: Look at are you doing a good job this category?

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Speaker 4: Yeah?

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Speaker 3: Are you doing a great job in that kind of great? Great?

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Speaker 4: Then let's get rid of this mom guilt that we

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Speaker 4: are supposed to be perfectly balanced, because that's not a thing.

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Speaker 3: There's different seasons.

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Speaker 4: You're gonna go through seasons where you're like crushing it

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Speaker 4: as a mom. You're gonna go through seasons where you

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Speaker 4: were not. And that's okay. Because our intentions are there

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Speaker 4: to be great at everything.

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Speaker 3: We just don't always show up a great of everything.

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Speaker 4: And so for me, it's like, let's get rid of

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Speaker 4: those expectations.

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Speaker 3: And zoom out.

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Speaker 1: I think that's so smart. We had the former head

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Speaker 1: of NBC Universal, her name's Bonnie Hammer. She was on

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Speaker 1: a couple weeks ago and I said, how do you

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Speaker 1: how did you do work life balance, and like, how

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Speaker 1: did you figure out how to do that? She said,

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Speaker 1: I didn't. Like, that doesn't exist. We've got to stop

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Speaker 1: the narrative that that is some goal we're trying to

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Speaker 1: get to. It just doesn't exist. So similar to what

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Speaker 1: you're saying, you do the best you can every day

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Speaker 1: and zooming out and saying am I doing a good job?

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Speaker 3: Correct?

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Speaker 1: Is that if we don't do it perfect, that's the thing.

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Speaker 4: We expect perfection, And then we compare. We compare like,

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Speaker 4: oh my god, look at Susie and she's doing this

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Speaker 4: with their kids, or look at so and so and

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Speaker 4: she's building this with their business or writing the book

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Speaker 4: or whatever, and we have to stop and just look

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Speaker 4: at her own little bubble and then zoom out of

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Speaker 4: our bubble and go, are you doing a good job?

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Speaker 4: You're doing a good job. Are you giving it your intention?

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Speaker 4: Is your intention to do great?

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Speaker 3: It is?

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Speaker 4: And yeah, it's not as going to add up and

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Speaker 4: then stop with the mom guilt like I travel. My

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Speaker 4: kids do not feel deprived. I miss certain things at school.

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Speaker 4: They do not feel unloved, like they just know mom

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Speaker 4: works hard and she has certain jobs and responsibilities outside

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Speaker 4: of being a mother that are required for me to do.

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Speaker 4: And when I show up for them, I show up

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Speaker 4: full out and they.

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Speaker 3: Know that too.

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Speaker 1: In some arguments, you could say too, that creating a

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Speaker 1: life for yourself that's more full than one piece, like

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Speaker 1: I'm just a mother is showing is living by example

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Speaker 1: and teaching as well. So it's another version of being

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Speaker 1: a great mom in a way, because you're showing your

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Speaker 1: daughters all the things that are possibilities in this world.

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Speaker 3: You bet.

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Speaker 4: And I'm also showing them that although they are a

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Speaker 4: massive part of my world, right they're my world, they're

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Speaker 4: not the only world for.

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Speaker 3: Me, right like, because that's not realistic either.

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Speaker 4: Like they have to understand they are super special to me,

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Speaker 4: they're special in our world, but there are a lot

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Speaker 4: of special people in this world. We all have to

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Speaker 4: keep living our lives. And so yes, I think setting

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Speaker 4: that stage very early on so that they don't think

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Speaker 4: that the sun rises and sets with them, that they

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Speaker 4: understand the life keeps going, and they have to figure

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Speaker 4: out their role in it and how we all play

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Speaker 4: role in contributing to a dislife that we live.

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Speaker 3: Right.

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Speaker 4: They have to help me around the house, they have

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Speaker 4: to do their chores, they have to you know, do

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Speaker 4: things because we are a team and it takes a

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Speaker 4: team in order to you know, make things work well.

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Speaker 1: We mentioned that you were an answer back in the day.

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Speaker 1: I mean, you've always kind of been in like movement practices,

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Speaker 1: so I love that your teens are actually simple though,

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Speaker 1: and you don't have to go to the gym. Can

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Speaker 1: you share with the listeners maybe just a quick five

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Speaker 1: minute reset that you're loving right now or your favorite

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Speaker 1: quick reset with your body?

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Speaker 3: Yes, yes, yes, yes.

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Speaker 4: So one of my favorite chapters in the book is

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Speaker 4: all about movement. And you know, I've been teaching fitness

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Speaker 4: for almost twenty years now, and the one thing that

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Speaker 4: I notice, and I know, the one thing that is

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Speaker 4: going to make you that person that feels good, that

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Speaker 4: moves their body every day, that gets results is showing up.

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Speaker 3: Okay, is just being consistent.

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Speaker 4: And in order to be consistent, you have to do

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Speaker 4: things that you a enjoy and be you're going to

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Speaker 4: stick with, right You can't like, do the latest trendy

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Speaker 4: workout because your girlfriend does it and she got great results,

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Speaker 4: but you absolutely hate it and your body feels terrible afterwards.

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Speaker 3: Right, So you have to.

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Speaker 4: Actually first identify what you like to do it feels

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Speaker 4: good on your body. Secondly, I like to remove the

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Speaker 4: barriers and excuses. I want you to just move your

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Speaker 4: body every day for ten minutes. That is my goal

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Speaker 4: for you, every single day, without fail, no excuses, unless

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Speaker 4: you are really sick, you are going to move your

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Speaker 4: body every day for ten minutes. So when I decided

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Speaker 4: to launch the book, I also filmed ten minute workouts

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Speaker 4: and if you buy the book, you get access to

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Speaker 4: the workouts for free. I was like, I'm going to

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Speaker 4: make this as easy as can possibly so people.

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Speaker 2: Can no excuse it, no excuses.

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Speaker 4: Because I know what's going to happen, Kelly, when people

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Speaker 4: actually show up every day for ten minutes for themselves

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Speaker 4: every day and they move their body. When you move

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Speaker 4: your body, you move your life. Okay, you move your body,

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Speaker 4: you move your life. You will feel obviously all the

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Speaker 4: physical benefits, right, the endorphins. You're going to feel stronger,

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Speaker 4: you have more energy, but your mind is going to

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Speaker 4: be clearer, You're going to feel good that you just

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Speaker 4: did something good for yourself. You're going to make healthier choices.

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Speaker 4: You're going to feel more capable to jump into a

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Speaker 4: challenging situation because you just did something that was.

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Speaker 3: A little bit hard and you got through it.

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Speaker 4: There are so many benefits that we know scientifically and

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Speaker 4: that we know mentally, and we know physically, and we

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Speaker 4: know just for our.

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Speaker 3: Own well being for working out.

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Speaker 4: So ten minutes every single day, and that's it.

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Speaker 3: These ten minute workouts, they deliver it.

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Speaker 4: Now, if for some reason, let's say ten minutes is

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Speaker 4: not enough for you and.

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Speaker 3: You need more, you can double up. You can do

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Speaker 3: whatever you want.

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Speaker 4: But I also sneak in throughout the day something I

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Speaker 4: call movement snacks.

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Speaker 3: And these are little.

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Speaker 4: Bite sized opportunities to move your body when you would

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Speaker 4: otherwise just be city and idol, like just just you know,

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Speaker 4: while I'm waiting for my milk for my macha to

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Speaker 4: cook in the microwave or on the stove or whatever

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Speaker 4: you're doing, I sit there and I do lunches right

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Speaker 4: when I'm brushing my teeth, I'm doing PLA's when I

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Speaker 4: am waiting for a commercial like the Girls, and I

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Speaker 4: will hold a plank like there are moments all day long,

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Speaker 4: but I sprinkle in a tiny, little one to two minutes,

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Speaker 4: maybe thirty seconds of movement, And I'm telling you, it

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Speaker 4: changes your whole way of thinking throughout the day.

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Speaker 3: It changes who you are.

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Speaker 4: You're the person that instead of standing there leaning on

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Speaker 4: the countertop scrolling Instagram, you're doing a lunch while you're

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Speaker 4: waiting for you know, the microwave. That's a big shift

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Speaker 4: in your life. That's a big change in trying to

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Speaker 4: be you know, move the needle in the right direction for.

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Speaker 3: How you want to live.

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Speaker 1: And it's you know, it's so much more realistic. I

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Speaker 1: know in my forties, when I was in my twenties,

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Speaker 1: I would work out all the time, but I had

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Speaker 1: all the time in the world, like it didn't have

442
00:18:55,440 --> 00:18:58,920
Speaker 1: the responsibilities right. Part of my job felt like being

443
00:18:58,960 --> 00:19:00,919
Speaker 1: hot in your twenties, you know, like you're just like

444
00:19:01,400 --> 00:19:03,960
Speaker 1: this is part of it. Then you get older and

445
00:19:04,000 --> 00:19:06,399
Speaker 1: you have more responsibilities either you have a family, you

446
00:19:06,440 --> 00:19:09,720
Speaker 1: have a job, and it's so difficult to maintain what

447
00:19:09,800 --> 00:19:14,720
Speaker 1: I used to without just completely stopping because like you said,

448
00:19:14,720 --> 00:19:17,159
Speaker 1: consistency is so much more important too, as we ate

449
00:19:17,240 --> 00:19:20,120
Speaker 1: so much important And that's that's been the harder thing

450
00:19:20,160 --> 00:19:21,800
Speaker 1: for me though, is because I don't have as much

451
00:19:21,840 --> 00:19:24,880
Speaker 1: time or energy, if I'm being honest, because so that's

452
00:19:24,920 --> 00:19:26,440
Speaker 1: the more responsibilities.

453
00:19:26,600 --> 00:19:30,119
Speaker 3: Yes, yes, that's why I'm telling you. We did a challenge.

454
00:19:30,119 --> 00:19:32,240
Speaker 4: We did a six week challenge just we just finished

455
00:19:32,240 --> 00:19:33,560
Speaker 4: it up, wrapped it up a couple of weeks ago.

456
00:19:33,920 --> 00:19:35,800
Speaker 4: We have about one thousand people in our Facebook group

457
00:19:35,800 --> 00:19:38,680
Speaker 4: page right now, and it was unbelievable. People were like,

458
00:19:38,720 --> 00:19:41,040
Speaker 4: oh my god, I'm that woman that is working out

459
00:19:41,080 --> 00:19:41,880
Speaker 4: every single day.

460
00:19:42,040 --> 00:19:43,480
Speaker 3: I'm a world of by that person.

461
00:19:44,000 --> 00:19:47,520
Speaker 4: And you can easily do it because you're not jumping

462
00:19:47,520 --> 00:19:49,560
Speaker 4: in the car and going to the gym and having

463
00:19:49,560 --> 00:19:51,640
Speaker 4: to change. You can just do this in different jamas,

464
00:19:51,640 --> 00:19:53,800
Speaker 4: like it's right, there's no excuses. And when you say

465
00:19:53,800 --> 00:19:57,480
Speaker 4: to yourself ten minutes, right, you're like, Kelly, I can

466
00:19:57,520 --> 00:20:00,560
Speaker 4: do ten minutes, yes there is if I it almost

467
00:20:00,560 --> 00:20:02,320
Speaker 4: makes you like it's like the reverse. It's like if

468
00:20:02,359 --> 00:20:04,560
Speaker 4: you don't do it, like you don't.

469
00:20:04,359 --> 00:20:06,840
Speaker 3: Want to be that person that can't even and it's right.

470
00:20:07,800 --> 00:20:09,800
Speaker 4: So it kind of puts that pressure on you in

471
00:20:09,840 --> 00:20:11,560
Speaker 4: a good way to be like, come on, show up,

472
00:20:11,600 --> 00:20:14,760
Speaker 4: do this for yourself, and I'm telling you, within a

473
00:20:14,800 --> 00:20:17,080
Speaker 4: couple of weeks it is a game changer.

474
00:20:17,440 --> 00:20:20,320
Speaker 1: Yeah, it probably Also, I would say, you have to

475
00:20:20,359 --> 00:20:23,159
Speaker 1: shift the mentality of this instant gratification that we're so

476
00:20:23,320 --> 00:20:26,240
Speaker 1: used to because we don't know how to build things anymore.

477
00:20:26,400 --> 00:20:28,919
Speaker 1: And that's been a really interesting experience of aging for

478
00:20:29,000 --> 00:20:32,240
Speaker 1: me too, is that my body can't bounce back the

479
00:20:32,240 --> 00:20:33,960
Speaker 1: way it used to, and I don't want to hurt

480
00:20:33,960 --> 00:20:36,320
Speaker 1: myself either, so I have to be a little more

481
00:20:36,359 --> 00:20:40,159
Speaker 1: patient with processes now. And so this is but this

482
00:20:40,320 --> 00:20:41,919
Speaker 1: is a perfect way to do it because you're not

483
00:20:42,040 --> 00:20:44,720
Speaker 1: overdoing it every day and it feels attainable.

484
00:20:45,400 --> 00:20:46,560
Speaker 3: I love that you said that.

485
00:20:46,680 --> 00:20:48,440
Speaker 4: I think not only do we have to get more

486
00:20:48,440 --> 00:20:51,240
Speaker 4: comfortable with patients in each process, we also have to

487
00:20:51,240 --> 00:20:55,159
Speaker 4: get more comfortable with allowing ourselves to become beginners and

488
00:20:55,200 --> 00:20:58,119
Speaker 4: work towards mastery on something. And I say that because

489
00:20:58,160 --> 00:21:01,320
Speaker 4: we are so quick to have something new and shiny

490
00:21:01,359 --> 00:21:03,520
Speaker 4: and exciting in order to stimulate.

491
00:21:04,040 --> 00:21:06,040
Speaker 3: Right, like back in the day, what I would create

492
00:21:06,040 --> 00:21:06,640
Speaker 3: a workout video.

493
00:21:06,680 --> 00:21:09,560
Speaker 4: I did one video, one DVD, right like i'maging myself,

494
00:21:09,560 --> 00:21:12,680
Speaker 4: but one DVD and we would do it every day,

495
00:21:12,720 --> 00:21:15,280
Speaker 4: like you would press play on that one workout every

496
00:21:15,320 --> 00:21:19,280
Speaker 4: single day, and guess what, you got crazy sick results, right,

497
00:21:19,440 --> 00:21:22,000
Speaker 4: because you were able to master it and you got

498
00:21:22,040 --> 00:21:23,840
Speaker 4: better and better, and because you were better with your

499
00:21:23,840 --> 00:21:25,680
Speaker 4: form and technique, you were able to go deeper in

500
00:21:25,720 --> 00:21:28,359
Speaker 4: your range of motion and lift more and all these things.

501
00:21:28,400 --> 00:21:31,920
Speaker 4: And now I will launch a workout program with thirty

502
00:21:32,240 --> 00:21:35,439
Speaker 4: brand new workouts and my members will do all thirty

503
00:21:35,520 --> 00:21:37,440
Speaker 4: in a day at thirty and they're like, okay.

504
00:21:37,200 --> 00:21:40,600
Speaker 3: What's next to them? Like repeat? This could last you

505
00:21:40,680 --> 00:21:43,920
Speaker 3: a lifetime, summer, last you the rest of your life.

506
00:21:43,960 --> 00:21:47,360
Speaker 3: But we're so we're bored so quickly, right, we get

507
00:21:47,440 --> 00:21:47,960
Speaker 3: so bored.

508
00:21:48,000 --> 00:21:50,399
Speaker 4: And it's just it's a you know, it's because of

509
00:21:50,440 --> 00:21:51,879
Speaker 4: what we do every day and the scroll in and

510
00:21:51,920 --> 00:21:55,400
Speaker 4: the constant excitement that we get in the jolt of adrenaline.

511
00:21:55,800 --> 00:21:58,399
Speaker 4: And I'm saying, let's just pause for a moment and

512
00:21:58,440 --> 00:22:01,480
Speaker 4: become beginners and be comfortable with trying to master something.

513
00:22:01,760 --> 00:22:05,520
Speaker 4: Be comfortable with repetition, you know, be comfortable with it

514
00:22:05,680 --> 00:22:08,520
Speaker 4: and lean into it, lock into it, and see the

515
00:22:08,520 --> 00:22:09,480
Speaker 4: power of repetition.

516
00:22:10,040 --> 00:22:12,600
Speaker 1: Yeah, I'm wondering if there's a tie because I know

517
00:22:12,640 --> 00:22:16,359
Speaker 1: you talk about perfectionism, and that's something I really related to.

518
00:22:16,880 --> 00:22:19,520
Speaker 1: Just I think anyone that's a high achieving person probably

519
00:22:19,600 --> 00:22:21,760
Speaker 1: relates to it a little bit. And so I'm wondering

520
00:22:21,800 --> 00:22:24,320
Speaker 1: if breaking things up like what you just described, does

521
00:22:24,359 --> 00:22:26,800
Speaker 1: that also help us kind of overcome some of our

522
00:22:27,400 --> 00:22:29,680
Speaker 1: perfectionistic tendencies in a way.

523
00:22:30,280 --> 00:22:33,359
Speaker 4: I believe so, and for me personally, yeah, very much so,

524
00:22:33,880 --> 00:22:35,520
Speaker 4: very much so. I think when you were able to

525
00:22:35,560 --> 00:22:39,400
Speaker 4: take bite sized moments and try to bite sized processes,

526
00:22:39,480 --> 00:22:42,119
Speaker 4: bite sized changes, bite sized habits, whatever it is that

527
00:22:42,160 --> 00:22:44,320
Speaker 4: you're focused on, if you can break it down a

528
00:22:44,320 --> 00:22:46,880
Speaker 4: little bit and get comfortable with the repetition and lean

529
00:22:47,000 --> 00:22:49,879
Speaker 4: into Okay, this is not going to be perfect right away.

530
00:22:50,160 --> 00:22:52,600
Speaker 4: This is not going to deliver those instant results that

531
00:22:52,600 --> 00:22:55,320
Speaker 4: I'm looking for, but that's okay. Yeah, and I'm going

532
00:22:55,359 --> 00:22:57,720
Speaker 4: to try and just be a beginner and let it

533
00:22:57,720 --> 00:22:59,920
Speaker 4: be sloppy and let it be messy and let me

534
00:23:00,080 --> 00:23:01,920
Speaker 4: a fool of myself and then get to the other

535
00:23:02,000 --> 00:23:03,320
Speaker 4: side with time and patience.

536
00:23:03,640 --> 00:23:09,000
Speaker 1: Okay. You also link procrastination to health, and I'm curious

537
00:23:09,480 --> 00:23:12,480
Speaker 1: what is that connection, because that I have never connected

538
00:23:12,520 --> 00:23:15,480
Speaker 1: the two or thought they were related in any way,

539
00:23:15,480 --> 00:23:16,160
Speaker 1: shape or form.

540
00:23:16,800 --> 00:23:19,720
Speaker 4: Well, it's interesting if you look at whether you yourself

541
00:23:19,760 --> 00:23:22,320
Speaker 4: are a procrastinator or let's say you have I think

542
00:23:22,320 --> 00:23:24,800
Speaker 4: we all know someone in our life, correct, right, we

543
00:23:24,840 --> 00:23:26,360
Speaker 4: all have someone in our life that were like, oh,

544
00:23:26,440 --> 00:23:29,720
Speaker 4: if they would only just do the thing, they would

545
00:23:29,760 --> 00:23:33,040
Speaker 4: stop complaining and they would start feeling better in all

546
00:23:33,119 --> 00:23:35,040
Speaker 4: areas of their life. I have a couple of friends

547
00:23:35,080 --> 00:23:38,640
Speaker 4: like that where I'm like, okay, enough talking and let's

548
00:23:38,640 --> 00:23:42,720
Speaker 4: start taking action. Enough you know, wishing, wanting and hoping,

549
00:23:43,080 --> 00:23:44,560
Speaker 4: and let's start moving.

550
00:23:44,880 --> 00:23:45,960
Speaker 3: Right, let's take that action.

551
00:23:46,480 --> 00:23:49,080
Speaker 4: And the individuals in my life that have been able

552
00:23:49,160 --> 00:23:52,240
Speaker 4: to recognize that, that have been able to go, yes,

553
00:23:52,400 --> 00:23:55,359
Speaker 4: I need to stop stalling and start moving and take action,

554
00:23:55,440 --> 00:23:59,000
Speaker 4: stop procrastinating, and just do the thing. It is incredible,

555
00:23:59,160 --> 00:24:01,960
Speaker 4: especially with their health wise, all the things that come

556
00:24:02,000 --> 00:24:04,439
Speaker 4: together in their life and they start to be just

557
00:24:04,560 --> 00:24:09,800
Speaker 4: a stronger, healthier version of themselves in everything in every way. Right.

558
00:24:10,280 --> 00:24:13,920
Speaker 4: And it's to me, and I've watched this happen firsthand

559
00:24:14,000 --> 00:24:17,600
Speaker 4: multiple times again and again. It is the most incredible

560
00:24:17,600 --> 00:24:20,320
Speaker 4: thing when you can recognize and have the self awareness

561
00:24:20,520 --> 00:24:22,040
Speaker 4: to say this is what.

562
00:24:22,119 --> 00:24:23,080
Speaker 3: Is holding me back.

563
00:24:23,640 --> 00:24:25,600
Speaker 4: This is what I need to change, and you can

564
00:24:25,640 --> 00:24:27,719
Speaker 4: become that person that you're not perfect.

565
00:24:27,920 --> 00:24:28,679
Speaker 3: In some areas of your life.

566
00:24:28,680 --> 00:24:31,160
Speaker 4: You might procrastinate, but overall you start to shift that needle,

567
00:24:31,160 --> 00:24:32,840
Speaker 4: you start to move forward, You start to take action

568
00:24:32,920 --> 00:24:35,480
Speaker 4: in your life. Look at how you feel every day.

569
00:24:35,760 --> 00:24:37,840
Speaker 4: Look at your mental health. How do you wake up

570
00:24:37,880 --> 00:24:38,320
Speaker 4: every day?

571
00:24:38,640 --> 00:24:39,639
Speaker 3: You know what I mean? How do you go to

572
00:24:39,720 --> 00:24:42,199
Speaker 3: bed every night? Do you sleep better? You know? Are

573
00:24:42,280 --> 00:24:44,120
Speaker 3: you more energized during the day.

574
00:24:44,480 --> 00:24:47,480
Speaker 4: We don't realize how much procrastination plays a role on

575
00:24:47,520 --> 00:24:50,280
Speaker 4: our mental health, the anxiety that surrounds it. I mean,

576
00:24:50,400 --> 00:24:54,000
Speaker 4: just something little as if you are the type of

577
00:24:54,000 --> 00:24:56,840
Speaker 4: person that lets the boxes in the corner of your room,

578
00:24:56,840 --> 00:24:59,840
Speaker 4: the Amazon boxes, decks, deck, stacks, deck, and every day

579
00:25:00,080 --> 00:25:02,120
Speaker 4: you pass those boxes and you're like, oh, I gotta

580
00:25:02,160 --> 00:25:03,760
Speaker 4: go to ups or Oh I gotta go to return

581
00:25:03,760 --> 00:25:05,760
Speaker 4: those Amazon I gotta go next day, I gotta go

582
00:25:05,840 --> 00:25:08,480
Speaker 4: return those million things to do, Gotta go return those

583
00:25:08,560 --> 00:25:11,240
Speaker 4: Oh I'll do it tomorrow. And you just keep procrastinating

584
00:25:11,240 --> 00:25:13,800
Speaker 4: that little thing every time you pass them. There's a

585
00:25:13,880 --> 00:25:16,439
Speaker 4: jolt of like that little min anxiety, right you go

586
00:25:16,480 --> 00:25:19,119
Speaker 4: into that little fight or flight mode, you know, And

587
00:25:19,480 --> 00:25:21,080
Speaker 4: what we want to do is you want to shift that.

588
00:25:21,160 --> 00:25:22,960
Speaker 3: The second you take those boxes and you.

589
00:25:23,000 --> 00:25:25,520
Speaker 4: Do the thing that isn't that you do, you do

590
00:25:25,600 --> 00:25:27,600
Speaker 4: it and you're like, oh, you walk by that spot,

591
00:25:27,640 --> 00:25:30,800
Speaker 4: and now you have calm, you have rest, you're in

592
00:25:30,960 --> 00:25:33,399
Speaker 4: digest you're not in this like fight or flight mode.

593
00:25:33,440 --> 00:25:36,359
Speaker 4: And you don't even realize sometimes how much that adds

594
00:25:36,440 --> 00:25:40,199
Speaker 4: up every single day, the weight you carry from not

595
00:25:40,359 --> 00:25:41,720
Speaker 4: doing the little things.

596
00:25:42,119 --> 00:25:43,359
Speaker 2: It's so true.

597
00:25:43,760 --> 00:25:46,000
Speaker 1: I literally, you know, for my job, I have to

598
00:25:46,040 --> 00:25:47,840
Speaker 1: do paperwork after and I hate it.

599
00:25:48,000 --> 00:25:49,680
Speaker 2: That is like I'm a creative.

600
00:25:49,840 --> 00:25:53,760
Speaker 1: I yes, the paperwork, the numbers, the whatever, and I'm

601
00:25:53,840 --> 00:25:56,160
Speaker 1: constantly putting it off, putting it off, even when it

602
00:25:56,240 --> 00:25:59,040
Speaker 1: is for me to get paid. Oh well wait till

603
00:25:59,080 --> 00:26:02,000
Speaker 1: the last minute. And my agent is always like, if

604
00:26:02,000 --> 00:26:04,440
Speaker 1: you would just do it, it would do away on you.

605
00:26:04,800 --> 00:26:07,000
Speaker 1: The second I sit down and do it, it is

606
00:26:07,119 --> 00:26:10,600
Speaker 1: like the biggest weight comes off my shoulders that I

607
00:26:10,600 --> 00:26:11,440
Speaker 1: didn't even.

608
00:26:11,240 --> 00:26:12,080
Speaker 2: Realize was there.

609
00:26:12,560 --> 00:26:14,560
Speaker 1: Just like you're saying, like you feel l my day

610
00:26:14,600 --> 00:26:17,239
Speaker 1: to day, yes, I feel completely light. And then just

611
00:26:17,320 --> 00:26:19,239
Speaker 1: like you're saying, I will go do a bunch of

612
00:26:19,280 --> 00:26:21,800
Speaker 1: other activities because all of a sudden, I have all

613
00:26:21,800 --> 00:26:22,480
Speaker 1: this energy.

614
00:26:22,800 --> 00:26:23,760
Speaker 3: Oh my god, I love that.

615
00:26:23,800 --> 00:26:25,199
Speaker 4: Okay, So, Kelly, So what I would say to you

616
00:26:25,320 --> 00:26:29,240
Speaker 4: is you have to create a non negotiable. So every

617
00:26:29,359 --> 00:26:32,080
Speaker 4: time you do your podcast, I would schedule a I

618
00:26:32,080 --> 00:26:33,560
Speaker 4: don't know how long it takes you, but let's say

619
00:26:33,560 --> 00:26:37,320
Speaker 4: it's thirty minutes, thirty minute afterwards, and you include that

620
00:26:37,440 --> 00:26:38,080
Speaker 4: so it's just.

621
00:26:37,960 --> 00:26:40,200
Speaker 2: Like you're here to the paperwork after just.

622
00:26:40,119 --> 00:26:41,040
Speaker 3: Like you're here talking to me.

623
00:26:41,080 --> 00:26:44,040
Speaker 4: It's non negotiable that directly after you fill that out,

624
00:26:44,280 --> 00:26:47,159
Speaker 4: it is that is your block half and that is

625
00:26:47,160 --> 00:26:48,720
Speaker 4: what you're going to do, and it's non negotiable, and

626
00:26:48,720 --> 00:26:50,520
Speaker 4: you will never discuss it again with yourself.

627
00:26:50,840 --> 00:26:51,560
Speaker 2: Yeah, that is it?

628
00:26:51,800 --> 00:26:52,679
Speaker 3: Like, that is what you're doing.

629
00:26:52,720 --> 00:26:54,919
Speaker 1: Is I like, I don't schedule it. It's not on

630
00:26:54,960 --> 00:26:57,000
Speaker 1: a list anywhere, And I'm always like, oh, I gets it.

631
00:26:57,000 --> 00:26:58,880
Speaker 1: I'll get you know, but then I will I'll put

632
00:26:58,920 --> 00:26:59,960
Speaker 1: it off until it has.

633
00:26:59,840 --> 00:27:00,960
Speaker 3: To and it weighs on you.

634
00:27:01,520 --> 00:27:12,760
Speaker 1: Yes, it really really does. Okay, Well, I have to

635
00:27:12,760 --> 00:27:15,000
Speaker 1: talk to you about sleep because, as my listeners know,

636
00:27:15,119 --> 00:27:18,439
Speaker 1: I really struggle in that department and it's kind of

637
00:27:18,480 --> 00:27:22,440
Speaker 1: just been this ongoing thing my entire life. Tried basically everything,

638
00:27:22,800 --> 00:27:25,840
Speaker 1: but you give some sleep sleep hacks, and so I

639
00:27:25,920 --> 00:27:28,639
Speaker 1: have to talk about that with you. What are the

640
00:27:28,760 --> 00:27:32,119
Speaker 1: simplest ones that you think can make the biggest difference.

641
00:27:32,640 --> 00:27:35,159
Speaker 4: Yes, And I am sorry that you struggle with that

642
00:27:35,200 --> 00:27:38,680
Speaker 4: because I can relate. And now I'm at a point

643
00:27:38,680 --> 00:27:42,040
Speaker 4: in my life where, Kelly, everybody that knows me, specifically

644
00:27:42,080 --> 00:27:45,320
Speaker 4: my two daughters, I'm like, don't mess with my sleep.

645
00:27:45,440 --> 00:27:46,680
Speaker 2: Oh say you do?

646
00:27:46,760 --> 00:27:52,679
Speaker 1: Not, Like it's that is self limits.

647
00:27:50,800 --> 00:27:52,560
Speaker 4: Like, if it is going to mess with my sleep,

648
00:27:52,640 --> 00:27:55,080
Speaker 4: it is a no. It is all hard, hard, hell no,

649
00:27:56,080 --> 00:27:58,639
Speaker 4: because I know that how I need to function, and

650
00:27:58,680 --> 00:28:00,280
Speaker 4: I know what I want to feel like, I know

651
00:28:00,359 --> 00:28:02,919
Speaker 4: that if I don't get those hours in, it's not

652
00:28:03,000 --> 00:28:04,359
Speaker 4: a good thing for me. And at this point in

653
00:28:04,359 --> 00:28:07,480
Speaker 4: my life, anybody really anybody, but like you know, the

654
00:28:07,520 --> 00:28:10,600
Speaker 4: older you get, the more you realize, right, So so

655
00:28:10,760 --> 00:28:13,040
Speaker 4: for me it was interesting, you know, when I became

656
00:28:13,080 --> 00:28:17,360
Speaker 4: a mother, I realized how important routine was to sleep, right.

657
00:28:17,720 --> 00:28:20,080
Speaker 4: I crew, I was like one of those moms where

658
00:28:20,119 --> 00:28:22,000
Speaker 4: I'm like, oh, this is this child is going to

659
00:28:22,040 --> 00:28:24,120
Speaker 4: sleep ten hours by the time she's three months old,

660
00:28:24,160 --> 00:28:27,439
Speaker 4: you know. And I was, you know, a stickler for

661
00:28:27,600 --> 00:28:30,280
Speaker 4: the routine, and I made sure that you know, this

662
00:28:30,320 --> 00:28:32,280
Speaker 4: is the routine that followed. We had the milk, and

663
00:28:32,320 --> 00:28:33,919
Speaker 4: then we had the best and then we had the

664
00:28:33,960 --> 00:28:35,719
Speaker 4: story time, and then we had the rocket and then

665
00:28:35,760 --> 00:28:36,320
Speaker 4: we went to bed.

666
00:28:36,560 --> 00:28:38,160
Speaker 3: And we didn't mess with that routine.

667
00:28:38,240 --> 00:28:40,680
Speaker 4: Right. I had flexibility, like you still have a flexibility.

668
00:28:40,760 --> 00:28:43,680
Speaker 4: But that was the routine. And then you look at

669
00:28:43,680 --> 00:28:44,400
Speaker 4: our routines.

670
00:28:44,840 --> 00:28:45,400
Speaker 3: What are they?

671
00:28:46,080 --> 00:28:48,040
Speaker 2: Oh, it's different every day.

672
00:28:47,760 --> 00:28:50,920
Speaker 4: We're gonna have a glass of wine, We're gonna go

673
00:28:51,000 --> 00:28:51,320
Speaker 4: out here.

674
00:28:51,600 --> 00:28:54,200
Speaker 3: You scroll and look at everything that gives us anxiety

675
00:28:54,280 --> 00:28:56,640
Speaker 3: right before we go to bed, and there is zero,

676
00:28:58,560 --> 00:29:02,440
Speaker 3: zero directions, zero stress. You're showing up for ourselves. There's

677
00:29:02,480 --> 00:29:03,320
Speaker 3: a routine.

678
00:29:03,480 --> 00:29:07,040
Speaker 4: And then we expect to just lull into this beautiful

679
00:29:07,040 --> 00:29:09,760
Speaker 4: slumber and have no thoughts that wake us up, and

680
00:29:09,800 --> 00:29:11,760
Speaker 4: then we have the most worst night of our lives

681
00:29:11,760 --> 00:29:15,000
Speaker 4: and it's like absolutely not. So my biggest thing is

682
00:29:15,200 --> 00:29:16,960
Speaker 4: my vice is I want you to show up for

683
00:29:17,000 --> 00:29:19,200
Speaker 4: your sleep, especially if it's someone if you're someone that

684
00:29:19,200 --> 00:29:22,760
Speaker 4: struggles with this, like you would prepare for the biggest.

685
00:29:22,440 --> 00:29:23,360
Speaker 3: Meeting of your life.

686
00:29:23,680 --> 00:29:26,920
Speaker 4: Okay, okay, you want to show up as if you

687
00:29:26,960 --> 00:29:29,320
Speaker 4: are going into that meeting prepared.

688
00:29:29,720 --> 00:29:31,600
Speaker 3: Okay, so for you it might be different.

689
00:29:31,600 --> 00:29:33,440
Speaker 4: I list a ton of different ways that you can

690
00:29:33,480 --> 00:29:36,000
Speaker 4: find that routine in the book. But you know, for me,

691
00:29:36,240 --> 00:29:39,400
Speaker 4: I take a bath every single night. I have a

692
00:29:39,440 --> 00:29:41,760
Speaker 4: red light little bed that I lay on, and I

693
00:29:41,800 --> 00:29:44,200
Speaker 4: and i'm i'm I let myself be bored. I don't

694
00:29:44,600 --> 00:29:47,080
Speaker 4: have the phone. I don't I mean, I watch TV,

695
00:29:47,160 --> 00:29:49,640
Speaker 4: but like my routine as I'm getting ready for bed,

696
00:29:49,800 --> 00:29:52,400
Speaker 4: no TV. I just have a certain thing that I do,

697
00:29:52,440 --> 00:29:54,120
Speaker 4: and I stretch every night and I breathe every night,

698
00:29:54,200 --> 00:29:56,080
Speaker 4: like that is non negotiable. I will not go to

699
00:29:56,080 --> 00:29:59,800
Speaker 4: bed without doing those things. And if I miss those things.

700
00:29:59,480 --> 00:30:01,680
Speaker 3: Like if I do, I definitely don't sleep as good.

701
00:30:01,680 --> 00:30:03,240
Speaker 4: I don't have the same night. I wake up in

702
00:30:03,240 --> 00:30:05,840
Speaker 4: the middle of the night with thoughts, you know, running

703
00:30:05,880 --> 00:30:09,320
Speaker 4: the world and running the show. And so I lean

704
00:30:09,360 --> 00:30:11,520
Speaker 4: into those principles, and I think everybody's routine might be

705
00:30:11,520 --> 00:30:13,320
Speaker 4: a little bit different. Again, I lay out a lot

706
00:30:13,360 --> 00:30:15,960
Speaker 4: of different strategies, but for me, the goal is to

707
00:30:16,080 --> 00:30:18,640
Speaker 4: find the routine that works for you and stick to

708
00:30:18,680 --> 00:30:20,360
Speaker 4: it and show up for it as you would the

709
00:30:20,360 --> 00:30:21,520
Speaker 4: most important meeting.

710
00:30:21,280 --> 00:30:21,880
Speaker 3: Of your life.

711
00:30:22,320 --> 00:30:25,640
Speaker 1: Such a good comparison to teaching a baby how to

712
00:30:25,640 --> 00:30:28,160
Speaker 1: sleep like hats hit, stay on a routine. And also

713
00:30:28,200 --> 00:30:30,920
Speaker 1: I love that you just said I let myself be bored.

714
00:30:31,480 --> 00:30:34,120
Speaker 1: I don't ever think that way. I never think you

715
00:30:34,160 --> 00:30:36,760
Speaker 1: need to just let yourself sit here and be bored.

716
00:30:37,320 --> 00:30:39,280
Speaker 4: This is the problem we know, So I just say

717
00:30:39,360 --> 00:30:41,520
Speaker 4: breakfast every This is something else I talk about in

718
00:30:41,520 --> 00:30:44,600
Speaker 4: the book. Every first meal of the day. I make

719
00:30:44,640 --> 00:30:47,400
Speaker 4: sure my phone is nowhere near me, Okay, nowhere near me.

720
00:30:47,840 --> 00:30:51,840
Speaker 4: I let my mind wander. I let myself be bored,

721
00:30:52,120 --> 00:30:55,920
Speaker 4: I let myself think. I mean that is where creativity

722
00:30:56,320 --> 00:30:59,040
Speaker 4: is born, is in these in between moments when we're

723
00:30:59,040 --> 00:31:01,560
Speaker 4: not constantly stimmylated or something in front of us. When

724
00:31:01,560 --> 00:31:04,600
Speaker 4: I go for a walk every day, I don't necessarily

725
00:31:04,600 --> 00:31:06,080
Speaker 4: listen to a podcast, I don't.

726
00:31:05,840 --> 00:31:08,440
Speaker 3: Put music in all ways. I let myself be bored.

727
00:31:08,560 --> 00:31:11,600
Speaker 4: I think, I look, I have ideas, And honestly, that's

728
00:31:11,640 --> 00:31:13,760
Speaker 4: where most of my best ideas have been to come

729
00:31:14,120 --> 00:31:15,600
Speaker 4: is during those moments of boredom.

730
00:31:16,280 --> 00:31:19,400
Speaker 1: Well you're moving and you're not distracting your mind with

731
00:31:19,440 --> 00:31:22,120
Speaker 1: something else. I just the second you said that, that

732
00:31:22,160 --> 00:31:24,840
Speaker 1: was the biggest epiphany for me, because I thought when

733
00:31:24,880 --> 00:31:27,320
Speaker 1: do I ever just allow myself to just be bored.

734
00:31:27,360 --> 00:31:30,480
Speaker 1: We're I constantly am filling my time, even if it's

735
00:31:30,520 --> 00:31:33,760
Speaker 1: just with scrolling or something. There's something happening, you know.

736
00:31:34,160 --> 00:31:35,840
Speaker 4: So the next time you go to pick up your phone,

737
00:31:35,880 --> 00:31:38,080
Speaker 4: and you really don't have to, like there's no need.

738
00:31:38,200 --> 00:31:41,200
Speaker 4: It's simply just a you know, a means to not

739
00:31:41,240 --> 00:31:44,000
Speaker 4: be bored it. Put it down and just sit with

740
00:31:44,080 --> 00:31:46,000
Speaker 4: the thoughts. Just sit, go for a walk.

741
00:31:45,800 --> 00:31:48,120
Speaker 3: Or just sit. Just sit and be bored for five

742
00:31:48,160 --> 00:31:49,360
Speaker 3: minutes and see what you think of.

743
00:31:49,560 --> 00:31:51,960
Speaker 1: Got I mean, we're back to that. That's the big epiphany,

744
00:31:52,000 --> 00:31:54,040
Speaker 1: is to just sit and be bored. But that is

745
00:31:54,080 --> 00:31:56,200
Speaker 1: because our culture does not do that.

746
00:31:57,880 --> 00:32:00,320
Speaker 4: We don't and I have that with my children. Well,

747
00:32:00,400 --> 00:32:02,520
Speaker 4: I constantly encourage that. You know, early on I heard

748
00:32:02,760 --> 00:32:05,680
Speaker 4: I read an article about lin Manuel Miranda, who is

749
00:32:05,760 --> 00:32:10,320
Speaker 4: the genius behind Hamilton right, and he credited his mother

750
00:32:10,480 --> 00:32:13,720
Speaker 4: and father for his He credited is youth for allowing

751
00:32:13,760 --> 00:32:16,200
Speaker 4: this creativity in him to grow because he said his

752
00:32:16,280 --> 00:32:18,480
Speaker 4: parents would work after school and him and his brother were,

753
00:32:18,560 --> 00:32:20,479
Speaker 4: you know, like like most kids like and I grew up,

754
00:32:20,640 --> 00:32:22,040
Speaker 4: we were just out in the yard.

755
00:32:21,880 --> 00:32:24,040
Speaker 3: Plane like go play. Yes, go play until dark.

756
00:32:24,160 --> 00:32:26,000
Speaker 2: Always outside, right, always outside.

757
00:32:25,680 --> 00:32:26,080
Speaker 3: Go play.

758
00:32:26,120 --> 00:32:27,680
Speaker 4: And so that's what he did, and that's what he

759
00:32:27,760 --> 00:32:32,600
Speaker 4: said that that lack of constant stimulation, that moment of

760
00:32:32,680 --> 00:32:34,320
Speaker 4: having to be bored and figure out what to do

761
00:32:34,400 --> 00:32:37,480
Speaker 4: with that downtime is what, you know, really helped him

762
00:32:37,480 --> 00:32:41,440
Speaker 4: to create this incredible creative mindset. And that is what

763
00:32:41,440 --> 00:32:44,880
Speaker 4: we're lacking, both with children but also also with adults,

764
00:32:44,960 --> 00:32:47,000
Speaker 4: because we'll tell our kids get off your phone, but

765
00:32:47,240 --> 00:32:48,080
Speaker 4: we don't get off.

766
00:32:47,920 --> 00:32:53,080
Speaker 2: Our friend right right. Oh my god, it's so true.

767
00:32:53,200 --> 00:32:55,280
Speaker 2: I mean, you really blow my mind with that one.

768
00:32:55,520 --> 00:32:57,440
Speaker 4: I just bought a plate Kelly at this cute little

769
00:32:57,440 --> 00:32:59,120
Speaker 4: boutique in Dallas, and it's a play.

770
00:32:59,160 --> 00:33:01,280
Speaker 3: It's this beautiful play flowers on it. It says get off

771
00:33:01,280 --> 00:33:01,840
Speaker 3: your phone.

772
00:33:02,120 --> 00:33:05,360
Speaker 1: It's I mean, I need that in my mirrors everywhere. Yes,

773
00:33:05,400 --> 00:33:08,040
Speaker 1: it's just it's you know, it's so sad about it

774
00:33:08,080 --> 00:33:10,160
Speaker 1: to me is I don't even realize I'm doing it.

775
00:33:10,560 --> 00:33:13,600
Speaker 1: It is so like just a part of the motions

776
00:33:13,640 --> 00:33:16,680
Speaker 1: that I do. And actually I had a somatic therapist

777
00:33:16,720 --> 00:33:19,280
Speaker 1: tell me one time that that scrolling motion is a

778
00:33:19,280 --> 00:33:21,320
Speaker 1: way we're trying to calm our nervous system.

779
00:33:21,840 --> 00:33:26,440
Speaker 4: Yes, my friend wrote Somatic book for Dummies, Christina, She's amazing,

780
00:33:26,560 --> 00:33:29,760
Speaker 4: and yes, correct, it is. It is this like trying

781
00:33:29,800 --> 00:33:33,040
Speaker 4: to find the calm our brain is going yeah, and

782
00:33:33,080 --> 00:33:33,960
Speaker 4: we're trying.

783
00:33:33,680 --> 00:33:36,640
Speaker 2: To just like, but that's not the place to go calmer.

784
00:33:36,840 --> 00:33:39,560
Speaker 4: No, it is not, which is why we need That's

785
00:33:39,560 --> 00:33:42,960
Speaker 4: why we need this book. Yes, because we need to

786
00:33:43,000 --> 00:33:45,160
Speaker 4: learn how to like relax and release. And yes, if

787
00:33:45,200 --> 00:33:47,360
Speaker 4: that is your one takeaway that would be the most

788
00:33:47,400 --> 00:33:49,920
Speaker 4: powerful takeaway honestly, is the next time you go to

789
00:33:49,960 --> 00:33:51,560
Speaker 4: grab your phone or the next time you said that's

790
00:33:51,600 --> 00:33:53,040
Speaker 4: why I think the first meal of to day is

791
00:33:53,080 --> 00:33:56,400
Speaker 4: my my pillar for that. It's like, just give yourself

792
00:33:56,400 --> 00:33:58,120
Speaker 4: that moment. I don't care if you fasten, your first

793
00:33:58,160 --> 00:33:59,240
Speaker 4: meal of the day is at noon or if it's

794
00:33:59,240 --> 00:34:00,640
Speaker 4: at seven in the morning, whenever it is.

795
00:34:00,960 --> 00:34:03,120
Speaker 3: Put your phone away. Try to be bored.

796
00:34:03,400 --> 00:34:06,560
Speaker 1: Try to be bored, yeah, because your big thing is like,

797
00:34:06,680 --> 00:34:09,680
Speaker 1: we don't need to be doing more like this idea

798
00:34:09,760 --> 00:34:11,400
Speaker 1: that it's just like, oh, if I just do that

799
00:34:11,560 --> 00:34:14,320
Speaker 1: next big thing, that's how we're gonna find our piece.

800
00:34:14,360 --> 00:34:17,360
Speaker 1: And you're like no, no, no, no, no, Either be bored

801
00:34:17,920 --> 00:34:21,640
Speaker 1: or maybe try to integrate these small practices that are short.

802
00:34:22,040 --> 00:34:25,080
Speaker 1: So is there one thing to any woman listening? Obviously,

803
00:34:25,120 --> 00:34:27,960
Speaker 1: for me, the being bored is the big takeaway for

804
00:34:28,040 --> 00:34:29,840
Speaker 1: me today that I'm going to start applying.

805
00:34:29,880 --> 00:34:31,160
Speaker 2: But is there one that you.

806
00:34:31,080 --> 00:34:33,680
Speaker 1: Really love that you feel like people would see a

807
00:34:33,800 --> 00:34:36,719
Speaker 1: change instantly kind of or that would you know the

808
00:34:36,800 --> 00:34:38,239
Speaker 1: change that's motivating to them.

809
00:34:38,840 --> 00:34:43,240
Speaker 4: Yes, And it's something that we do every single day. Okay,

810
00:34:43,280 --> 00:34:45,960
Speaker 4: we are completely unaware of that. We have no idea

811
00:34:46,000 --> 00:34:49,120
Speaker 4: how powerful it is. And it's in our back pocket.

812
00:34:49,520 --> 00:34:54,200
Speaker 4: And that is intentional breathing. Intentional breathing. And I'm not

813
00:34:54,360 --> 00:34:59,040
Speaker 4: talking like sit down and you know, have a full

814
00:34:59,120 --> 00:35:02,919
Speaker 4: meditation series. I'm talking about quick thirty second to two

815
00:35:02,920 --> 00:35:06,719
Speaker 4: minute breathing series that is going to transform the way

816
00:35:06,719 --> 00:35:09,840
Speaker 4: your body and mind and mood feel. And it is

817
00:35:09,920 --> 00:35:13,240
Speaker 4: like that I did it as part of survival, truly.

818
00:35:13,400 --> 00:35:15,680
Speaker 4: Like I was holding onto a grocery cart walking down

819
00:35:15,680 --> 00:35:17,800
Speaker 4: the store, my knees rebuckling, my world was spinning.

820
00:35:17,880 --> 00:35:19,480
Speaker 3: I was like, how the hell did I get here?

821
00:35:19,480 --> 00:35:21,759
Speaker 3: In my life? I did everything right? How am I here?

822
00:35:21,800 --> 00:35:23,919
Speaker 4: And I remember just having this moment of like, breathe girl,

823
00:35:24,000 --> 00:35:26,120
Speaker 4: or you're going to faint? Yeah, And I just started

824
00:35:26,160 --> 00:35:28,120
Speaker 4: to breathe, and I continued to breathe.

825
00:35:28,520 --> 00:35:31,680
Speaker 3: I bought this smudge spray. I was smudging and breathing

826
00:35:31,719 --> 00:35:33,960
Speaker 3: and smudging and spreading. I thought I felt like an idiot,

827
00:35:33,960 --> 00:35:34,440
Speaker 3: but I didn't care.

828
00:35:34,440 --> 00:35:36,640
Speaker 2: Obviously, Yeah, you're just like whatever.

829
00:35:36,760 --> 00:35:37,680
Speaker 3: And it just worked.

830
00:35:37,719 --> 00:35:39,680
Speaker 4: And then I started doing more research on the power

831
00:35:39,680 --> 00:35:44,040
Speaker 4: of why why. It's it's scientifically proven to get your

832
00:35:44,360 --> 00:35:47,960
Speaker 4: body into a state of release, to come down from

833
00:35:47,960 --> 00:35:50,080
Speaker 4: that fight or flight, to get into the paris ofpathetic

834
00:35:50,280 --> 00:35:53,560
Speaker 4: system and to start to feel good again.

835
00:35:53,719 --> 00:35:56,000
Speaker 3: And it's so crazy because.

836
00:35:55,800 --> 00:35:58,560
Speaker 4: You don't need an app, you don't need to buy something,

837
00:35:58,840 --> 00:36:01,279
Speaker 4: you don't need to study learn all about It's not

838
00:36:01,320 --> 00:36:03,600
Speaker 4: going to take you years to become a master at it.

839
00:36:03,600 --> 00:36:04,799
Speaker 3: It's just like that.

840
00:36:04,880 --> 00:36:06,799
Speaker 4: You just start to learn it, apply it, and you

841
00:36:06,840 --> 00:36:10,799
Speaker 4: feel it immediately. It has changed my life, I mean

842
00:36:11,000 --> 00:36:13,680
Speaker 4: changed my life, and it is something I do every

843
00:36:13,719 --> 00:36:14,760
Speaker 4: single day with intention.

844
00:36:15,400 --> 00:36:17,960
Speaker 1: Quick the second you said breathe, I realized I was

845
00:36:18,000 --> 00:36:20,600
Speaker 1: holding my breath. Isn't that wild? When we just walk

846
00:36:20,640 --> 00:36:23,840
Speaker 1: around like shoulders raised. I kind of will find myself

847
00:36:23,880 --> 00:36:26,160
Speaker 1: throughout the day having to remind us of no, take

848
00:36:26,200 --> 00:36:30,160
Speaker 1: a deep breath because I just hold myself to so tight.

849
00:36:30,000 --> 00:36:31,799
Speaker 2: And I'm just moving, moving, move, movement, moving. You know,

850
00:36:31,840 --> 00:36:33,840
Speaker 2: you're not breathing, which is why.

851
00:36:33,760 --> 00:36:34,480
Speaker 3: You're not breathing.

852
00:36:34,520 --> 00:36:36,440
Speaker 4: And if you can learn how to breathe with intention,

853
00:36:36,920 --> 00:36:39,400
Speaker 4: you can really focus it on a longer exhalation and

854
00:36:39,440 --> 00:36:42,839
Speaker 4: getting that exhale out, releasing that carbon dioxide, getting into

855
00:36:42,880 --> 00:36:46,200
Speaker 4: that vegus nerve system, really focusing.

856
00:36:45,719 --> 00:36:47,920
Speaker 3: On how you can just reset.

857
00:36:48,360 --> 00:36:50,360
Speaker 4: I mean, if someone said to you, Kelly, here's a

858
00:36:50,360 --> 00:36:52,680
Speaker 4: pill that you can take this one, this pill, You

859
00:36:52,719 --> 00:36:56,160
Speaker 4: pop this pill and within two minutes you're gonna feel

860
00:36:56,200 --> 00:36:59,160
Speaker 4: completely different. If you're in like that state of anxiety,

861
00:36:59,480 --> 00:37:02,360
Speaker 4: you'd be like, right, no side effects, had.

862
00:37:02,239 --> 00:37:03,320
Speaker 3: No side Yeah.

863
00:37:03,480 --> 00:37:06,480
Speaker 4: But if someone said, oh, you have to actually intentionally breathe,

864
00:37:06,480 --> 00:37:09,160
Speaker 4: you'd be like, oh, that's so gimmicky, or that's gonna work,

865
00:37:09,480 --> 00:37:10,839
Speaker 4: or like whatever, you.

866
00:37:10,840 --> 00:37:12,200
Speaker 3: Know what I mean, But we'd be quick to take

867
00:37:12,200 --> 00:37:12,640
Speaker 3: that pill.

868
00:37:13,200 --> 00:37:16,640
Speaker 4: This is something that is you know, backed by science,

869
00:37:16,680 --> 00:37:18,759
Speaker 4: and it works, and it is an incredible tool that

870
00:37:18,800 --> 00:37:21,480
Speaker 4: we all have at our disposal. And once you become

871
00:37:21,640 --> 00:37:24,279
Speaker 4: somebody that does breath work, you never go back, Like

872
00:37:24,280 --> 00:37:26,279
Speaker 4: I send the car pool line, I do breathwork. If

873
00:37:26,280 --> 00:37:28,760
Speaker 4: I start to feel a cold coming on, I do breathwork.

874
00:37:28,920 --> 00:37:31,000
Speaker 4: Like if I start to feel anxiety coming on, I

875
00:37:31,040 --> 00:37:33,480
Speaker 4: do breathwork. I'm always trying to bring my body back

876
00:37:33,520 --> 00:37:37,880
Speaker 4: into that calm state and it truly, truly is transformative.

877
00:37:38,200 --> 00:37:39,840
Speaker 1: Can you speak to the cold piece a little bit,

878
00:37:39,840 --> 00:37:42,200
Speaker 1: because I've had an energy worker tell me that to

879
00:37:42,400 --> 00:37:45,360
Speaker 1: She says she doesn't really her or her child. The

880
00:37:45,440 --> 00:37:48,200
Speaker 1: second they start to feel congested or whatever, she'll do

881
00:37:48,239 --> 00:37:50,560
Speaker 1: a breathwork session with them. And I've always wondered why

882
00:37:50,600 --> 00:37:53,280
Speaker 1: that happens. But is our energy giving us the cold?

883
00:37:53,280 --> 00:37:55,040
Speaker 1: Like stuck energy giving us the cold?

884
00:37:55,520 --> 00:37:57,560
Speaker 4: Listen, there's no studies to back that up that I

885
00:37:57,600 --> 00:38:01,120
Speaker 4: have seen that I have seen, but a science behind

886
00:38:01,880 --> 00:38:05,560
Speaker 4: just the breathing on its own, regardless of what your

887
00:38:05,600 --> 00:38:08,040
Speaker 4: body is feeling in terms of a cold. When you

888
00:38:08,080 --> 00:38:11,440
Speaker 4: are functioning in this high state of energy, right, when

889
00:38:11,440 --> 00:38:13,799
Speaker 4: you're constantly in a state of anxiety, your body has

890
00:38:13,880 --> 00:38:16,360
Speaker 4: to work overload right just to maintain itself, just to

891
00:38:16,880 --> 00:38:19,600
Speaker 4: get through. When you can bring your body back down

892
00:38:19,680 --> 00:38:22,840
Speaker 4: to that calm parasympathetic nervous system state where you're not

893
00:38:23,640 --> 00:38:26,160
Speaker 4: you're not in that constant as I mentioned, fight or

894
00:38:26,200 --> 00:38:29,560
Speaker 4: flight mode. You're going to give your body what it

895
00:38:29,640 --> 00:38:31,279
Speaker 4: needs to function without it.

896
00:38:31,320 --> 00:38:33,040
Speaker 2: Okay, right, So that makes sense.

897
00:38:33,120 --> 00:38:34,959
Speaker 4: So I start when I start to feel a cold

898
00:38:34,960 --> 00:38:36,640
Speaker 4: coming on or I feel like, you know, the lymph

899
00:38:36,680 --> 00:38:38,520
Speaker 4: node starts to pad the little skull and wherever it is,

900
00:38:38,560 --> 00:38:40,080
Speaker 4: I'm like, oh, girl, I got to lean into the

901
00:38:40,120 --> 00:38:43,440
Speaker 4: breath because clearly I'm I'm going something's going on with

902
00:38:43,480 --> 00:38:43,840
Speaker 4: my body.

903
00:38:43,840 --> 00:38:45,280
Speaker 3: It's fighting some type of inflammation.

904
00:38:45,480 --> 00:38:47,399
Speaker 4: I need to kind of bring it down as much

905
00:38:47,440 --> 00:38:49,520
Speaker 4: as I can into that calm state.

906
00:38:49,880 --> 00:38:52,120
Speaker 3: And so for me, I have noticed.

907
00:38:51,760 --> 00:38:54,400
Speaker 4: And again this may be placebo effect. I don't know

908
00:38:54,440 --> 00:38:57,840
Speaker 4: what it is, but for me, it has been, like

909
00:38:57,840 --> 00:38:59,480
Speaker 4: I said, transformative. I will sit in the arm like

910
00:38:59,520 --> 00:39:01,000
Speaker 4: driving because to school two days ago, I'm like, oh,

911
00:39:01,000 --> 00:39:02,640
Speaker 4: I feel like I might begin in a cold, and

912
00:39:02,719 --> 00:39:05,760
Speaker 4: let's start to breathe, and I focus on my breathing

913
00:39:06,120 --> 00:39:07,880
Speaker 4: far more over those few days.

914
00:39:08,280 --> 00:39:08,480
Speaker 3: Now.

915
00:39:08,640 --> 00:39:10,839
Speaker 4: Does it always prevent a cold? No, But I feel

916
00:39:10,880 --> 00:39:12,040
Speaker 4: like it does make a difference.

917
00:39:12,080 --> 00:39:12,680
Speaker 3: I really do.

918
00:39:13,200 --> 00:39:15,080
Speaker 1: Yeah. I mean that the way you just explain it

919
00:39:15,120 --> 00:39:16,360
Speaker 1: makes so much sense to me. So it's not that

920
00:39:16,400 --> 00:39:18,680
Speaker 1: the breath is like crying a cold. It's setting our

921
00:39:18,719 --> 00:39:21,040
Speaker 1: bodies up to be able to fight it off. I

922
00:39:21,080 --> 00:39:25,560
Speaker 1: feel like we forget how powerful and strong our bodies

923
00:39:25,600 --> 00:39:28,200
Speaker 1: are and how wired they are to heal themselves.

924
00:39:28,800 --> 00:39:29,200
Speaker 3: Correct.

925
00:39:29,280 --> 00:39:31,080
Speaker 4: So that's why you see again and again all these

926
00:39:31,080 --> 00:39:33,080
Speaker 4: studies coming out that says the number one thing that

927
00:39:33,120 --> 00:39:33,479
Speaker 4: you can.

928
00:39:33,400 --> 00:39:37,120
Speaker 3: Do for your health is exercise. Why right? Why? I

929
00:39:37,160 --> 00:39:38,799
Speaker 3: mean it's very simple, think about it.

930
00:39:38,920 --> 00:39:40,799
Speaker 4: The number one thing you can do to live a

931
00:39:40,800 --> 00:39:43,400
Speaker 4: longer life and a healthier life. Everybody will tell you

932
00:39:43,480 --> 00:39:46,600
Speaker 4: is to just move your body. Because we're meant to move,

933
00:39:47,040 --> 00:39:49,400
Speaker 4: We're meant to breathe and take full breaths.

934
00:39:49,400 --> 00:39:52,319
Speaker 3: We're not meant to live in this state of constant.

935
00:39:52,280 --> 00:39:55,120
Speaker 4: Rush of adrenaline anxiety, and you know, and that's how

936
00:39:55,120 --> 00:39:57,280
Speaker 4: we are. Like you set shoulders up, holding your breath

937
00:39:57,400 --> 00:39:59,840
Speaker 4: and you don't even realize it. And when you have

938
00:40:00,120 --> 00:40:03,120
Speaker 4: that realization, you just take a moment to become more

939
00:40:03,200 --> 00:40:03,920
Speaker 4: self aware.

940
00:40:04,640 --> 00:40:06,640
Speaker 3: You start to just release some of that.

941
00:40:06,719 --> 00:40:08,480
Speaker 4: You start to be the person that isn't holding their

942
00:40:08,520 --> 00:40:09,719
Speaker 4: shoulders and holding your breath.

943
00:40:09,760 --> 00:40:12,479
Speaker 3: You're just able to kind of come into a different state.

944
00:40:12,520 --> 00:40:14,440
Speaker 3: It's still you, just a better version of you.

945
00:40:14,680 --> 00:40:15,799
Speaker 2: Yeah. Yeah.

946
00:40:15,840 --> 00:40:17,960
Speaker 1: Well, the book, like we said, it's called Small Moves,

947
00:40:18,120 --> 00:40:22,120
Speaker 1: Big Life, Seven daily practices to supercharge your energy, productivity,

948
00:40:22,200 --> 00:40:24,920
Speaker 1: and happiness. As always, I'll put that in the description

949
00:40:24,960 --> 00:40:27,560
Speaker 1: of this podcast for you guys, Andrew, where else can

950
00:40:27,600 --> 00:40:28,840
Speaker 1: people find you?

951
00:40:29,120 --> 00:40:30,440
Speaker 2: Follow you, work with you?

952
00:40:31,120 --> 00:40:34,360
Speaker 4: Yes, A one, it's you, so on Instagram it's Andrea

953
00:40:34,520 --> 00:40:37,200
Speaker 4: Lee Rogers, l E I G h R O G

954
00:40:37,440 --> 00:40:39,480
Speaker 4: e R S. And then you can go to Small Moves,

955
00:40:39,600 --> 00:40:42,959
Speaker 4: Big life dot com. So there, if you purchase the book,

956
00:40:42,960 --> 00:40:45,120
Speaker 4: you can shoot me an email and all the information

957
00:40:45,160 --> 00:40:46,480
Speaker 4: is there and I'll send you a link to the

958
00:40:46,480 --> 00:40:49,520
Speaker 4: workout library as well as a stretching library as well.

959
00:40:49,960 --> 00:40:50,640
Speaker 2: Amazing.

960
00:40:50,800 --> 00:40:52,640
Speaker 1: Again, I'll put all of that in the description of

961
00:40:52,640 --> 00:40:53,640
Speaker 1: this podcast for you guys.

962
00:40:53,680 --> 00:40:55,759
Speaker 2: Thank you so much. I really enjoyed this conversation.

963
00:40:56,000 --> 00:40:58,160
Speaker 3: I love talking with you. That was great, Kelly, thank you.