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Speaker 1: Valentine's Days almost here, and you know what that means.

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Speaker 1: It's time done make your blush with fresh blooms and

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Speaker 1: gifts from pro Flowers this year. Go to pro flowers

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Speaker 1: dot com to use code crush fifteen to get off

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Speaker 1: through February four on all the best blooms and gifts.

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Speaker 1: See website for details. Once the last time you took

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Speaker 1: a time out. I'm Ev Rodsky, author of the New

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Speaker 1: York Times bestseller fair Play and Find Your Unicorn Space,

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Speaker 1: activists on the gender division of labor, attorney and family mediator.

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Speaker 1: And I'm doctor Aditya Rucar, a Harvard physician and medical

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Speaker 1: correspondent with an expertise and the science of stress, resilience,

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Speaker 1: mental health, and burnout. We're so excited to share our

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Speaker 1: podcast Time Out, a production of I Heart Podcasts and

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Speaker 1: Hello Sunshine, repealing back the layers around why society makes

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Speaker 1: it so easy to guard men's time like it's diamonds

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Speaker 1: and treat women's time like it's infinite, like sand. And So,

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Speaker 1: whether you're partnered with or without children, or in a

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Speaker 1: career where you want more boundaries, this is the place

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Speaker 1: for you for people of all family structures. So take

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Speaker 1: this time out with us to learn, get inspired, and

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Speaker 1: most importantly, reclaim your time. Listen to Time Out a

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Speaker 1: fair Play podcast on the I Heart Radio app, Apple podcasts,

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Speaker 1: or wherever you get your podcasts. Hello, and welcome to

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Speaker 1: our show. I'm Zoe de Chanelle and I'm so excited

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Speaker 1: to be joined by my friends and cast mates Hannah

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Speaker 1: Simone and Lamar and Morris to recap our hit television

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Speaker 1: series New Girl. Join us every Monday on the Welcome

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Speaker 1: to Our Show podcast, where we'll share behind the scenes

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Speaker 1: stories of your favorite New Girl episodes. Each week, we

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Speaker 1: answer all your burnie questions like is there really a

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Speaker 1: bear in every episode of New Girl? Plus, you'll hear

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Speaker 1: hilarious stories like this that was one of your things

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Speaker 1: you brought back from yea all professional basketball players. Yeah.

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Speaker 1: Listen to the Welcome to Our Show podcast on the

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Speaker 1: I Heart Radio app, Apple podcast or we'reerever you get

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Speaker 1: your podcasts. Good morning, This is Laura. Welcome to the

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Speaker 1: New Corner Office, the podcast where we share strategies for

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Speaker 1: thriving in the new world of work or location and

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Speaker 1: hours are more flexible than in the past. Today's tip

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Speaker 1: is to do a hundred jumping jacks a day. If

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Speaker 1: an apple a day keeps the doctor away, perhaps a

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Speaker 1: hundred jumping jacks or any exercise like that will keep

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Speaker 1: the sleepy's, the growl cheese, and the acus away. The

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Speaker 1: good news about working at home is that it feels

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Speaker 1: a lot less weird to do little bursts of activity

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Speaker 1: there than at a traditional office, and that's good news

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Speaker 1: for you, your energy levels and how much you get done.

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Speaker 1: I know lots of people are squeezing in every minute

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Speaker 1: they can at their desks these days. We're navigating a

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Speaker 1: challenging business environment and maybe dealing with kids or other

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Speaker 1: family burst during working hours too. And yes, most jobs

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Speaker 1: do require a fair amount of desk time to get done.

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Speaker 1: But working at your desk without getting up for hours

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Speaker 1: on end is not a recipe for sustainable success. Your

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Speaker 1: body will get achy and stiff, your mind will become

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Speaker 1: less sharp, and you'll experience more stress and irritability. One

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Speaker 1: solution is to build energizing movement into your day. Of course,

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Speaker 1: the solid workout like going for a forty five minute

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Speaker 1: run at lunch is wonderful, but if that is not happening,

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Speaker 1: that doesn't mean that you are off the hook. Your

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Speaker 1: body still needs to move, and there's plenty of evidence

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Speaker 1: that even microbursts of activity can boost energy levels for hours.

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Speaker 1: So try setting a goal that will prompt you to

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Speaker 1: incorporate short bursts of physical activity into your work day.

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Speaker 1: Jumping Jack's, burpes, sprints up and down the stairs, planks,

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Speaker 1: and push ups are all great examples of activity you

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Speaker 1: can do right where you are without special equipment, for

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Speaker 1: just a few minutes at a time. A hundred jumping

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Speaker 1: jack's a day may sound like a lot, but it

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Speaker 1: really isn't as long as you think about incorporating movement

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Speaker 1: into those little bits of time that we all have available.

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Speaker 1: Whenever you're hanging up the phone, just stand up and

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Speaker 1: do ten. After you come back to your desk from

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Speaker 1: a bathroom break, do another ten. You'll hit a hundred

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Speaker 1: by mid afternoon. Easy, or maybe you prefer to do

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Speaker 1: a minute long plank pose During these transitions, you'll probably

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Speaker 1: find opportunities for half a dozen or more during the

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Speaker 1: work day. Or you can plan to go up and

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Speaker 1: down the stairs ten times. Great. Write your goal on

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Speaker 1: a post it note by your computer. Then whenever you transition,

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Speaker 1: do one set of your chosen activity and put a

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Speaker 1: tick mark on your sticky note. See how many you've

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Speaker 1: done at the end of the day. Now, you may

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Speaker 1: be feeling skeptical about this. You may be convinced that

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Speaker 1: you do not have time for one more thing in

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Speaker 1: your day. But each of these bursts of movement might

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Speaker 1: take a minute or less time yourself doing ten jumping decks,

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Speaker 1: you'll see what I mean. We are not talking huge

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Speaker 1: amounts of time, and guess what this transition time is

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Speaker 1: usually not time spent on deep work anyway, you are

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Speaker 1: deleting newsletters from your inbox or checking social media. My

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Speaker 1: guess is that your productivity won't suffer if you spend

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Speaker 1: a wee bit less time on those things, especially because

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Speaker 1: of this second truth. Exercise doesn't take time, It makes time.

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Speaker 1: Whatever time you devote to physical activity within reason will

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Speaker 1: be paid back to you in terms of more energy

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Speaker 1: and better focus. When you do a few sprints up

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Speaker 1: and down the stairs in mid afternoon, you'll be able

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Speaker 1: to complete that report. If you don't, you'll find yourself

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Speaker 1: reading the same email six times in a row and

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Speaker 1: then clicking on that link that takes you to Facebook,

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Speaker 1: where you find yourself reading that political screed posted by

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Speaker 1: a guy who was in your tenth grade English class.

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Speaker 1: Spare yourself. Attending to our bodies helps us do our

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Speaker 1: best work and feel our best too. Of course, there's

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Speaker 1: nothing stopping people who work in traditional offices from doing

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Speaker 1: a hundred jumping jacks today either, but the group norms

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Speaker 1: of propriety tend to discourage it. Working from home gets

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Speaker 1: rid of these norms. Just another way that working from

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Speaker 1: home can be a source of strategic advantage if you

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Speaker 1: build energizing movement into your work day. I'd love to

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Speaker 1: hear what your goal is and how you do it.

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Speaker 1: You can let me know your plan at Laura at

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Speaker 1: Laura Vanderkam dot com. In the meantime, this is Laura.

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Speaker 1: Thanks for listening, and here's the succeeding in the New

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Speaker 1: Corner Office. The New Corner Office is a production of

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Speaker 1: I Heart Radio. For more pod tests, visit the I

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Speaker 1: Heart Radio app, Apple Podcasts, or wherever you get your

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Speaker 1: favorite shows. Look. Valentine's Day is almost here, and you

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Speaker 1: know what that means. It's timed Luckily, you know what

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Speaker 1: makes her blush. Fresh blooms and gifts from pro Flowers.

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Speaker 1: Head over to pro flowers dot com and use Code

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Speaker 1: Crush fifteen through February and get percent off all the

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Speaker 1: best blooms and gifts that will really make your special

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Speaker 1: someone on Valentine's Day. Get fresh this Valentine's Day with

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Speaker 1: pro flowers. See website for details. Hi. I'm Hillary Clinton

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Speaker 1: and I'm so excited to be back with a third

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Speaker 1: season of You and Me Both. When I started this podcast,

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Speaker 1: we were going through some tough times, and let's face it,

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Speaker 1: we still are. And here's what I know. We cannot

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Speaker 1: get through this alone, So please join me for more

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Speaker 1: conversations with people who will make you think, make you laugh,

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Speaker 1: and help us find to path forward. This season, I'll

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Speaker 1: be talking about the state of our democracy with experts

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Speaker 1: and with people organizing on the ground. We'll draw inspiration

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Speaker 1: from some amazing people like Olympic star Alison Felix and

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Speaker 1: Grammy Award winner Brandy Carlisle. And we'll get into the

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Speaker 1: hard stuff with writer Cheryl Strait and my dear friend

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Speaker 1: and colleague, Juma Aberdeen. So join us listen to you

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Speaker 1: and Me both on the I Heart Radio app, Apple podcast,

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Speaker 1: or wherever you get your podcasts. I'm Paris Hilton and

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Speaker 1: this is Trapped in Treatment a weekly podcast of shocking

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Speaker 1: survivor experiences and stories from an industry plagued by controversy.

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Speaker 1: With my host Caroline Cole and Rebecca Mellinger, we will

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Speaker 1: uncover the truth of one team treatment facility each season.

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Speaker 1: First up, Provo Canyon School. This one is personal. Listen

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Speaker 1: to Trapped and Treatment on the I Heart Radio app,

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Speaker 1: Apple Podcasts, or wherever you get your podcasts.