November 18, 2025 • 35 mins
In today's episode, Sarah and Laura open with a discussion of their own favorite daily rituals.
Then, Sarah interviews Andrea Leigh Rogers, creator of Xtend Barre (currently on BODi) who is a dance who built her own exercise brand and has navigated some personal challenges in recent years. In her recent book, Small Moves Big Life, she explores 7 daily practices that add up to 30 minutes per day (total) that have been instrumental in helping her live a full, energetic and productive life. She chats with Sarah about all 7 on this episode.
In the Q&A, a listener wonders whether Sarah and Laura plan out exercise in advance, or wing it day by day.
See omnystudio.com/listener for privacy information.
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Episode Transcript
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Speaker 1 (00:09):
Hi.
Speaker 2 (00:09):
I'm Laura Vanderkamp. I'm a mother of five, an author, journalist,
and speaker.
Speaker 3 (00:15):
And I'm Sarah Hart Hunger, a mother of three, practicing physician, writer,
and courtse creator. We are two working parents who love
our careers and our families.
Speaker 2 (00:24):
Welcome to best of both worlds. Here we talk about
how real women manage work, family, and time for fun.
From figuring out childcare to mapping out long.
Speaker 4 (00:33):
Term career goals.
Speaker 2 (00:34):
We want you to get the most out of life.
Welcome to best of both worlds. This is Laura. This
episode is airing in November of twenty twenty five. I
am actually sitting here with Sarah in her hotel room
in Fort Lauderdale. Now why you may ask, does Sarah
need a hotel room in Fort Lauderdale because she lives
(00:58):
near here as people may know. But we are here
for the annual Best Laid Plans Live session. We've been
having a great time with about thirty attendees working through
our plans for twenty twenty six, So just give a
shout out to that. We hope to have listeners of
this maybe come in a future year. We'll talk more
about that in the future, but it's nice to say.
(01:20):
We are having a fabulous time and we always enjoy
recording in person. So today's episode of Best of Both Worlds,
Sarah is going to be interviewing Andrea Lee Rogers. She
is a dancer, a pilates teacher, the founder of Extend Bar,
which is how some people may have heard of her,
and a super trainer and now an author as well.
I know they're going to talk about that. So we
(01:41):
can't wait to hear from Andrea about in particular, small
rituals she has that help improve her day to day life. So, Sarah,
I know you have a lot of rituals that you
do daily.
Speaker 4 (01:53):
What would you say improves your daily life?
Speaker 5 (01:56):
Yeah, so I will choose to.
Speaker 3 (01:58):
I definitely cannot function without my daily planning ritual, which
really only takes between five and ten minutes. For me,
it feels meditative. I set up my planner page for
the day with all my favorite pens and highlighters. I
make sure I process anything on the prior day so
that I don't miss anything. Or maybe I put something
on my to do list and didn't get to it,
(02:18):
and then I look at my calendar and I craft
my to do list for that day, And really that
is if I had to only keep one ritual in
my life, it would be my daily planning ritual. But
we're gonna need to and I would say the second
one that I really enjoy and feel adds a lot
to my day is about ten to fifteen minutes.
Speaker 5 (02:36):
Of nonfiction reading in the morning.
Speaker 3 (02:38):
I do it after I plan, and it just always
puts me and in good headspace for the day and
allows me to accumulate a reasonable amount of nonfiction reading
throughout the year when it's not really the type of
material I want to pick up by my bed or
other times that I tend to read.
Speaker 5 (02:52):
So I really enjoy it and feel like it enhances
my life.
Speaker 1 (02:54):
What about it?
Speaker 2 (02:55):
I love the idea of matching a ritual to the
time of day when your energy is best suited to it.
Speaker 4 (03:00):
So one daily ritual at.
Speaker 2 (03:02):
Me during the work week that I really swear by
is I make my daily to do list the afternoon before,
So that means that Sunday night, I'm making Mondays to
do list, Monday late afternoon I'm making Tuesdays to do list,
and so on through the week. And what this does
is it forces me to look over the lay of
(03:23):
the land tomorrow to figure out what I truly intend
to do in the time available, because I also need
to write in, you know, to my to do list. Well,
I have this at this time, this at this time,
so various appointments and commitments, and then these are the
other things I plan to do and what time of
day I intend to do them. So like I'll record
my before Breakfast episodes before I have this phone call
(03:45):
with somebody at this time, and I plan to post
two of my vander Hacks things before I have another
appointment at two or whatever it is. And it makes
me think through the day and then figure out if
I'm going to do other things in there. And then
of course, by time tracking is a daily habit, a
daily ritual that I check in about three to four
(04:06):
times a day, just write down what I've done since
the last time. But that level of accountability for how
I'm spending my time has I think, what's made a
lot possible in my life.
Speaker 3 (04:15):
I love both of those, and I think our listeners
are going to be inspired by the rituals that I
discussed with Andrea as well. So we'll segue to the episode. Well,
I am so excited to Welcome to the show, Andrew Rogers, dancer,
Pilate's teacher, founder of extend Bar, supertrainer, and now author.
Welcome Andrea to the show.
Speaker 1 (04:35):
I'm so excited to be here. Thank you so much.
Speaker 3 (04:37):
Well, I came across your book and I actually didn't
know your story, but I found it super super inspiring.
Listeners from a while back on this show know that
I had a beach body phase. I actually I was
all into autumn, like I had the twenty one day fix.
I had my eighty day obsession. I like got me
through pandemic times and I loved it. I did not
have the pleasure of taking your classes. Well nough now
(04:58):
I kind of want to go back and try them off.
But tell us your story because you didn't like wake
up one day and have.
Speaker 5 (05:05):
The amazing success that you have had.
Speaker 3 (05:08):
But I think giving us like a synopsis about what
your career journey has looked like will be really inspiring
for listening.
Speaker 6 (05:15):
I'm glad that I love talking to someone who gets it,
who's in that fitness industry, in that world.
Speaker 1 (05:19):
So I started dancing from a very young age.
Speaker 6 (05:23):
I was three years old when I first started dancing
and fell in love with movement and dance and it
continued with me throughout my entire life, and that segued
into a career in pilates. So I went to college,
got my degree, quinci behind a desk and was like,
got to get back into movement. So after graduated from college,
I decided I want to teach pilates, and so I
went for a comprehensive classical certification. Fell in love with
(05:46):
movement in terms of the science behind pilates, and I
just was like, oh, I'm getting that high again that
I used to get when I was reforming with teaching.
And then that segued into building an extend bar and
that happened organically. I was teaching at the studio in
South Florida, and from there I started to sprinkle in
some dance moves with my private clients and they started
(06:08):
to really resonate with the movement and say, Hey, do
more of that dance stuff you did, you know last week?
And I decided to launch a class. So we launched
a bar class. It was really trendy at the time
in like New York and LA but not quite yet
in Florida.
Speaker 1 (06:21):
And it took off.
Speaker 6 (06:23):
It just took off, and then it just grew from there,
grew into a license model than a franchise model, and
then Covid Hit kind of wiped out the whole brick
and mortar business and we focused on digital, which is
where we're at now.
Speaker 3 (06:34):
So so cool and definitely some different life events kind
of happened to you along the way that you talk
about in the book. I don't know, do you want
to share any of that kind of your kids too, Yes.
Speaker 6 (06:46):
So the book was born out of the strategies and
principles and daily practices that I do on a regular basis,
which don't take a lot of time. It's not like
more things you have to add to your to do list.
So if you're thinking, oh my god, seven more things
I have to add, and that's not what.
Speaker 1 (07:00):
This is about.
Speaker 6 (07:01):
These are daily practices that become second nature. They are
just like you brush your teeth in the morning using
these things, and they are my groundwork and my foundation
for being able to live this life. And a lot
of them were born during a very challenging time in life.
Speaker 1 (07:14):
I was going through a divorce and.
Speaker 6 (07:16):
The business had its challenges specifically internationally, and everything seemed
to be swirling, and I had to hold on to
something and grasp into these principles and these practices that
truly were my anchors and my stabilizers in life.
Speaker 3 (07:31):
And you can learn even more about all the stuff
that Andrea went through and rose up from in the book, because.
Speaker 5 (07:36):
You tell a great job telling your story.
Speaker 3 (07:39):
But I want to spend some time diving into some
of these daily practices because it's enough to speak in abstracts.
But I think one really nice thing about your book
is like you get there with very concrete recommendations down
to how much time you recommend spending on them, which
is not a lot of time per practice minutes. And
I think sometimes you just want a prescription and like
(08:00):
that's it.
Speaker 6 (08:01):
Yes, sometimes you need just like a toolkit, right, like
tell me what to do, tell me what you do.
And that's why I wrote the book, because I was
sharing all of these little nuggets with all of my
friends and then my clients and members and everybody, and
it became a workshop, and then it was on retreats,
and then I'm like, okay, I got to put all
this into a book.
Speaker 1 (08:15):
It's exactly that they're tangible.
Speaker 6 (08:17):
They are easy to execute, and the most important thing
is they're sustainable.
Speaker 3 (08:23):
Partly because a lot of them could be scaled up,
but the basic kind of version of them is so minor.
Speaker 4 (08:29):
Exactly.
Speaker 3 (08:30):
Let's start, let's go through each one of them. Okay,
I think you picked a great set of things to
think about. Okay, So number one was breath work, and
I'm just interested in how you got started doing that
and how do you currently incorporate that in your day.
Speaker 6 (08:43):
So I started with breath work, I mean without knowing
it really when I was growing up dancing right, I
used breath as a powerful tool to help aid my movement.
And then I used it as I was going through
big auditions in my life and I started to get nervous.
I started to call myself and control my breath, and
my energy kind of shifted and changed and I.
Speaker 1 (09:01):
Was able to perform.
Speaker 6 (09:02):
So I realized a little bit of that early on,
but it wasn't until later in my life when I
was going through these challenging times when I felt like
the world was spinning and my ground was shaking, and
I leaned into the power of breath work.
Speaker 1 (09:13):
And it all started.
Speaker 6 (09:14):
Because I was in a grocery store in South Florida,
and I was feeling like I couldn't catch my breath,
I couldn't find my balance and stability. And I bought
a smudge spray and I just started to smudge and
breathe and things started to change, and from there it
snowballed into just again second nature. I do it every
single morning when I wake up, every single light, befoy
(09:35):
the bed, and then all in between, like I will
just take that big breath hold at the top before
exhale it out.
Speaker 1 (09:41):
And I did that multiple times a day.
Speaker 6 (09:43):
And what I love about the breath work and what
we say in the book is we really talk about
the science behind it and why it's so powerful. But
I think more people need to understand that you have
this unbelievable tool that is built within your body. It
doesn't require you to download an app, don't have to
take a pill, you don't have to do anything, but
just give yourself a few minutes to learn about it
(10:04):
and then try it and do it consistently, and you
will see the transformation that occurs.
Speaker 3 (10:09):
I think there's also something so beautiful about being like
I'm going to start my day with this tiny, intentional
action that involves no screen it's not hard to check off.
It puts you in a frame of mind and then
you're like, wow, I started my day doing what I
wanted to do, and then we can go from there.
And then you provide some really interesting ideas of how
you might kind of add on that or or vary
that with time.
Speaker 5 (10:29):
So that's awesome. All right.
Speaker 3 (10:30):
Number two was stretching, And this is super interesting because
I am like not a stretcher.
Speaker 1 (10:35):
You and everybody else. Girl.
Speaker 3 (10:37):
I used to be a runner and I would like
go into twenty mile run with no nothing, no warm up,
no stretching.
Speaker 2 (10:43):
No.
Speaker 5 (10:43):
It's like it wasn't appealing. It's like why do it?
Speaker 3 (10:46):
But I have reformed myself a little bit in recent times.
And then I also look at my daughter who's thirteen
and can do like an oversplit, and I'm like, okay, wow,
you really can only keep this movement of your body
if you do it.
Speaker 5 (10:58):
So that's interesting.
Speaker 3 (11:00):
That's it's not crazy where stretching comes in when you
recommend doing it, And like why why should people who
aren't dancers, Like why does stretching belong in their routine?
Speaker 6 (11:09):
Right? Like why does it matter if your goal is
not the splits, then why do you want to stretch.
That's what most people think, like, well, I don't need
to be flexible. But what we don't realize is strength
and flexibility are of equal importance, and as you age,
you want to be mobile as mobile as you can be.
I was just talking with an individual, a weightlifter, who
I was doing a podcast with, and he was talking
(11:29):
about how he recently came into this understanding of how
powerful stretching was for him because he was in the
same mindset like lifting not stretching, didn't think it mattered.
And then he would start to do things around the
house like pick up something off the floor or try
to move a pouch, which we had the strength to do,
but he didn't have the flexibility to do. And he
was pulling muscles and hurting his back and doing all
(11:49):
these things. And he realized with time, like, oh wow,
I actually have to give myself the time to work
on my mobility and flexibility and it will aid your
muscular strength. And so the two go hand on hand.
You want a body that is fluid, that is mobile.
And one thing we learned in pilates is what Joseph
Pilotti preached you are only as healthy as your spine.
(12:11):
So the more you can work to get to the
place where you understand this isn't about being flexible. This
isn't about kicking your leg, dear Sky, this isn't.
Speaker 1 (12:18):
About doing the splits.
Speaker 6 (12:20):
This is about aging and longevity and just overall wellness. Now,
I also like to combine stretching. I kind of use
stretching awareness stretching meditation because I'm not someone who can
sit still. I don't medicate very well in a quiet
sitting position, so I focus on my mindset while I'm
moving my body stretching while I'm breathing, so I get
multiple things going on there while I'm stretching. I will
(12:41):
not get into bed or out of bed without stretching
every morning, every single morning, and it takes like two seconds.
I wake up, I reach forward towards my toes, I
do lateral flexion side to side reaches, and I do
the same thing after I stand up. I ford full
touch towards my toes, take a full breath, stand up,
and do some lateral side to side stretches.
Speaker 1 (13:00):
And I've just like you said, with the breathwork.
Speaker 6 (13:02):
I just took a few moments of doing something good
for my body, and the likelihood that I'm going to
make another good choice to do something good for my
mind and body is going to be high.
Speaker 3 (13:11):
Yes, it's that intentionality piece, and it's so so quick,
and you'll be proud because now I'm going to pilateus.
So you know, now I'm the iced to do more stretching.
But I love the idea of adding into my morning routine,
and I probably wouldn't have thought of that without your books,
So I love that. All Right, we're gonna take a
quick break and then we're gonna get into the next
couple of rituals. All Right, we are back, and we've
(13:42):
talked about breathwork and stretching. And then the third segment
or the third habit that you talk about is movement,
and you.
Speaker 5 (13:49):
Coined the term just press play. How did you come
up with that?
Speaker 6 (13:53):
Yes, because once you've got to stop thinking, you got
to stop worrying about the excuses, and you just have
to start moving. So just press play is like enough
of the dialogue, stop thinking about every reason you should
not be moving your body, and just do it.
Speaker 1 (14:05):
And this chapter makes it acceptible.
Speaker 6 (14:07):
As I talked about, everything here is accessible it's easy
to implement. So all I'm asking for is ten minutes
a day of movement. And I make it even more
simple because I recorded ten minute workouts to go along
with its book.
Speaker 1 (14:17):
So if you buy the book, you get access to
the workouts for free. Don't get pay anything.
Speaker 6 (14:21):
You just get the ten minute workouts and you press play,
and you just press play every single day. Ten minutes,
every single day, non negotiable, no excuses. We all have
ten minutes to move our body. And the power of
moving your body every single day. When you can become
that person that exercises even ten minutes every single day,
you will see the transformation that occurs in all other
(14:42):
areas of your life. And I'm always preaching move your body,
move your life.
Speaker 5 (14:46):
I love it.
Speaker 3 (14:47):
I mean, we were designed to move, and I think
changing the question to from like will I exercise to
like what kind of exercise will I do today?
Speaker 5 (14:55):
Is kind of life changing.
Speaker 3 (14:57):
But once you get in that groove, and I've definitely
been in that groove for many years as well, it's like, yeah,
it's just nice.
Speaker 5 (15:02):
You just don't question it.
Speaker 6 (15:03):
It's like what will I do exactly? I love that.
That's a great mindset.
Speaker 3 (15:07):
All right, Well, your next one is super interesting and
very up my alley, so very into goal setting and
different techniques, and everybody has their own takes on to
do list and all that kind of stuff, and here
this was kind of interesting. So talk about your method
of the six items and where that started from. And
I especially think our listeners would probably be interested in
(15:29):
that last item that you add to list.
Speaker 5 (15:31):
That's a little bit you can.
Speaker 1 (15:31):
Yes, So this is called do the thing.
Speaker 6 (15:34):
And it was boring during a time in twenty nineteen,
I just moved to New York City with my two daughters.
I was recently separated, going through a very challenging divorce,
and found myself living in this tiny little apartment surrounded
by boxes and an endless, endless to do list, and
I remember reaching for the list. I'm like, oh my god,
this is crazy. This is like an out of control
(15:55):
I can't keep up. And so I'm like, I'm done.
I'm done with this damn list. I'm done. Going to
just think about three things today that I need to do.
Just three things that I'm doing today. Those are my priorities.
Those I'm going to get clearer with my intentions, clearer
with my priorities, and I'm going to do these three things,
and I'm not just going to write down the first
three things that come to mind right or like, I'm
(16:15):
going to actually sit with this for a minute, be
intentional and strategic with where I'm giving my time and
energy too, write like what am I doing with the
time and energy. I wanted to make sure that when
I put my hat on the pillow at night, I thought.
Speaker 1 (16:28):
Okay, that was good, Andrew, like, you did it.
Speaker 6 (16:30):
You did something good today, You moved the needle, You
felt productive. It wasn't just another night of going, oh
why didn't I do that?
Speaker 1 (16:36):
And why did I do this? Instead of that like
I needed to get this done.
Speaker 6 (16:39):
So it just basically is an opportunity for you to
have a moment to think about what is important on
that day and what you can get done and actually
not having.
Speaker 1 (16:46):
Any excuses to do it.
Speaker 6 (16:48):
And then if you get through those three things, you're
winning amazing.
Speaker 1 (16:51):
That's great. You don't need to do anymore.
Speaker 6 (16:52):
But if you feel like you can, there's two bonus items.
You add two more things, right, and maybe those are
a little less important but still help you to move
the needle. And then lastly on that list, the sixth item.
But again you can only only have to do the three.
But if you can get to that bonus, it's a
signature move and it's for you. It's something that gives
back to you. And I think we have to also
(17:14):
understand what that means, because self care is a word
that is thrown around like crazy, and it's very different
for everybody.
Speaker 1 (17:20):
It doesn't mean you have to spend a day at
the spot. It could sip.
Speaker 6 (17:23):
For me, set my self care every morning is I
make my macha. And when I make my macha, I
focus on my breath, I do some stretching, and I
just enjoy it, like I love the ritual.
Speaker 1 (17:33):
Of making my macha. It's just me.
Speaker 6 (17:35):
Nobody's up yet, the dogs sleep and everybody's quiet. It's dark,
and that is my me time. And I acknowledge that
that's me time, you know. I don't just like do
it and then rush to my next task. I think
about it. I'm like, oh, this is so lovely, and
I look forward to it. Every night I go to bed,
I'm like, I get to make my matcha on them,
ready to sip that first sip and sprinkle with cinnamon,
and it sounds silly, but it's really something that gives
(17:56):
back to me, just that little tiny two minutes and
thirty five seconds that I'm doing making it on my microwave,
and it's my ritual and it's great. It's been wonderful,
So you can reassess what self care means to you.
That's a great opportunity to add that little item in.
Speaker 3 (18:11):
There, to make sure that one of the items on
your list is for you and is fun and just
gives back.
Speaker 5 (18:16):
And that's it.
Speaker 3 (18:17):
Yes, I like that because everybody makes to do lists,
and I agree with you there's often not enough thought
about prioritization, which is why we end up with fifteen
things on our list.
Speaker 5 (18:27):
And we know we can't do fifteen things, especially if.
Speaker 1 (18:30):
We never feel like we did it right, you know.
Speaker 3 (18:32):
Yeah, And I think rarely do people put things on
their lists that are like for yourself.
Speaker 5 (18:37):
That's a fun thing that can bread all right.
Speaker 3 (18:39):
The next section, and speaking of Macha, do you talk
about mindful eating and specifically starting your day with a
meal that has no screen involvement at all. So tell
us what does this thing real ritual kind of look
like these days? And what would you say to that
mom who's like, but I'm juggling ten kids getting them
(19:00):
off the ball. Maybe not ten kids, but like multiple
kids getting to school, and.
Speaker 5 (19:03):
I'm rushed in the morning, et cetera.
Speaker 1 (19:05):
I'm right there with you, and trust me, I get it.
Speaker 6 (19:08):
Like my days are crazy, and it's not like I'm
sitting down and having Kumbaya on moments during the morning,
like it's just not there.
Speaker 1 (19:13):
I'm doing a million things at once. So we get it.
Speaker 6 (19:16):
But I'm asking for you to there's a lot in
this chapter. Okay, but we'll just talk about this one section,
but there's a lot of.
Speaker 1 (19:21):
Amazing nuggets and pieces of.
Speaker 6 (19:24):
Gold to help you craft what nutrition means to you
and how to live a really healthy life that's nourishing.
But one of the things that I do is I
start every meal of the day that first meal of
the day. I should say every day, the first meal
of the day, no phone. So first meal of the day,
no phone, no matter what. Okay, And I'm telling you,
(19:45):
my days are crazy. I've got a million meetings, I've
got all this stuff going. But I put my phone
away and I acknowledge the meal.
Speaker 1 (19:52):
Okay, I taste it, I feel the textures. I enjoy it.
The satisfaction is there.
Speaker 6 (19:57):
There's a lot of signs behind why you digest your
food better, So I'll let you jump into that in
the book. But your posture, you're aware of everything. And
then I also allow my mind to wander. I let
myself think without being overstimulated, without someone telling me what
to think or telling me what to judge. I just
have a moment to just think, and I get a
lot of great ideas.
Speaker 1 (20:17):
During that downtime.
Speaker 6 (20:18):
And it's beautiful that it's the first meal of the
day because it allows me to kind of shift maybe
my direction, or prioritize things in a different way, or
just acknowledge things with the moment of calm before I
go into the rest of the day.
Speaker 3 (20:31):
And I can imagine that probably for me, I'd have
to do the to do list part first, because otherwise
I'd spend that whole ten minutes being like what should
I to do? But if I'm already at peace with
like this is my plan, then I could see being
more present.
Speaker 6 (20:45):
I'm wired this same way, which is why on this
it's funny you said that because we were debating like
practice four or five could be interchangeable, and I'm like,
I need to do my thing lists first because otherwise
I'll be thinking about that and I want to write
it down and not have that piece.
Speaker 1 (20:59):
So I'm worried the same way.
Speaker 3 (21:01):
Totally makes sense and then getting a little silly. But
you talk about having like a meal and like a
backup meal. I was like, what does Andrea eat? Yes,
what is your two or one current favorite that you
go to in addition to your mata.
Speaker 6 (21:15):
I'm so repetitive with ni nutrition and I think that
has been key for me to be maintaining my health
and wellness because I know how my body reacts to
specific food and I'm not afraid to repeat. So Number one,
do not think you have to create a gormmey meal
every single night.
Speaker 1 (21:29):
Has to be something different and unique.
Speaker 6 (21:31):
Lean into what you really feel nourished by, like what
makes you feel good and for me sometimes like I
love Brussels sprouts, my body does not love Brussels sprouts,
Like my stomach is like no.
Speaker 1 (21:41):
No, no, no. So you have to listen to what
works for you.
Speaker 6 (21:44):
Doesn't mean just because it's healthy, it's going to be
good food for you in terms of your digestion. But
I am my meals, okay, Like every single first meal
is this. It's so boring, girl, I'm so boring. I'm
like scrambled eggs and some type of protein on the side.
So either it's like a protein I had from the
night before or it's a turkey sausage.
Speaker 1 (22:02):
It is boring, but that's what I do every single day.
Speaker 6 (22:06):
Sometimes I get crazy and sprinkle a little everything seasoning
on there, you know. But yeah, I'm pretty. I mean,
my girls will laugh, but we are. I have the
same recipes. My rice Cristy chicken recipe is on rotation
every week.
Speaker 1 (22:18):
Like I have the same thing. But it works for us.
It just works for us.
Speaker 5 (22:22):
If you like it and you know it works, and.
Speaker 1 (22:24):
I like it, you know it works.
Speaker 6 (22:25):
It's easy, and I like, you know, the way I
food prep is a little different, and I.
Speaker 1 (22:28):
Talk about that in the book. But I make it simple.
Speaker 6 (22:30):
I just make it simple and like everybody can grab
what they want. And we're all busy. We have things
after school, Like we don't time to have that sit
down moments without having this prep work done totally.
Speaker 3 (22:41):
All right, We're going to take another break and then
we're going to get into one of my favorite chapters
about the affirmations. All right, So the last two sections,
(23:01):
and I think especially the Affirmations one had some things
in it that I have never done and maybe since
on the wu Wu side. And I'm super intrigued because,
especially because the rest of the book is so concrete
and clearly these things have been awesome for you. So
sell us, like, tell us about how you develop these
affirmation practice, how you recommend doing them, and how someone
(23:24):
who might be a tiny bit skeptical about them. Although
you did very specifically say we are not manifesting.
Speaker 1 (23:30):
Which you know what.
Speaker 6 (23:31):
I am not a wu Wu girl. I'm not a
crystal shock work kind of girl. If you are, I
completely love that for you. I have so many friends
and colleagues in the industry that are, and I believe
that that works for you. That is what works for you.
I just never have been that type. Okay, But when
I was going through this very hard time in my life,
I don't even remember.
Speaker 1 (23:50):
I was trying to think back.
Speaker 6 (23:51):
When I was writing this, like how did I come
upon this app But I'm assuming I was sitting down
just looking for support because I knew I had to
get my mind in a better place. I was not
in a good mental place, Okay. I was going through
a lot, and I was like, I have to mind up.
And if I don't mind up, I'm not going to move.
I'm not gonna move.
Speaker 1 (24:06):
I'm gonna stay right here in the spot. And I
don't want to stay here.
Speaker 6 (24:08):
So I found this app called Think Up and download
it now you haven't already think up. And what it
does essentially is it ships your perspective of mindset and
you record your own voice, you record your five six
two one affirmations, whatever works for you.
Speaker 1 (24:24):
And you record it. I record it as if it
already happens. Okay, so I record.
Speaker 6 (24:28):
I am a national best selling author, I am speaking
on stages.
Speaker 1 (24:34):
To thousands of people, and I.
Speaker 6 (24:35):
Am happily in love and with a man that is
the man of my dreams. And like all these things
that I wanted to have happen and woo are not
silly or not. What it does is it well, there's
signs behind it which we talk in the book. But
what it does is essentially gets you out of your funk.
Speaker 1 (24:51):
Okay.
Speaker 6 (24:51):
It gets you out of that mindset, and it helps
you to focus on who you want to be, and
when you think about that person in the future, like
I think about, Okay, that's the ANDER want to be.
I start to think about it, I close my eyes.
I listened to it, and I hate listening to my
own voice. Oh my god, I hate it. This is
like I felt so stupid the first three times I
did this, and then I was like, forget it. I
(25:11):
don't care if it's ridiculous. It's working for me and
it works for a lot of people. And I just
started to shift. And after I listened to that, I
was in a different mindset. I was like, Okay, I
just thought about the person I want to be and
all the roles I'm going to have.
Speaker 1 (25:25):
Now what do I need to do to do that?
Speaker 6 (25:27):
Like I'm not going to then go sit on the couch,
like I'm not going to then go have a good cry.
Speaker 1 (25:31):
I'm gonna sit there and go, Okay, yeah, that's.
Speaker 6 (25:34):
What you're capable of. You are capable of being that individual.
Now let's go get it. And that's what it did.
It helped me to go get it.
Speaker 5 (25:41):
I love that.
Speaker 3 (25:41):
And also your journaling method with like the left hand
side of the page and the right hand side of
the page. Yes, I am tempted to try this, so
tell tell our listeners about that as well.
Speaker 6 (25:51):
Very similar to what I just said in terms of
the think Up app So I would at night, right
down on the left side of the page where I
was grateful for in the present moment, you know what
happened that day I was grateful for, And on the
right side of the page, I'd write what I was
grateful for as if it had already happened. So again
I'm grateful, I'm the best selling author. And again, just
going to bed at night after you write that, or
(26:11):
after you do your affirmation for think Up, you just
mind up, you just do you just you cannot fight it.
You just are in a better mindset, in a better place.
And that's what it's about.
Speaker 3 (26:20):
And it makes sense. You're not selling magic here, like
oh and then the powers. It's more like, no, now,
my frame of mind will be in the place to
think of what actually I can do to make that happen,
and I may very.
Speaker 5 (26:31):
Well do it.
Speaker 6 (26:32):
And you can't fit on the college and be like
I just had my moment of dreaming and wishing and
visualizing and now.
Speaker 1 (26:38):
Come to me. No, no, no, no, no, ma'am, that
is not going to happen.
Speaker 6 (26:41):
You have to Actually, it just shifts your perspective, get
you in the right mindset, and honestly just motivates you.
Speaker 1 (26:46):
It motivates you to make the next move.
Speaker 5 (26:48):
I love it.
Speaker 3 (26:49):
And then finally, our last section has to do with
the pre sleep ritual and somebod who just like falls
asleep very easily. So I was like, Eh, but I
think I need to teach my husband your pre sleeper
to talk a little bit about that.
Speaker 5 (27:02):
What you do right before bed.
Speaker 6 (27:03):
Well, if you're a parent, you know how important ritual
is before bed, right, Like we live and die by
like the go to bed ritual for our kids, Right,
we get the best. Then we've got the book, and
we've got the right lotions and the smells and the
lighting and everything follows that specific order to go to bed,
because we know that is training our children in order
(27:24):
to fall asleep.
Speaker 1 (27:25):
Then we become adults and we're.
Speaker 6 (27:27):
Like, let's scroll on our phone, let's stimulate our brain.
Let's watch a scary show that makes us overworry and think,
and like let's overthink and overthink and then overthing and
then oh, book bedtime and most people are not like you.
Speaker 1 (27:39):
They can't turn it off, they can't just go to
bed easily.
Speaker 6 (27:41):
And this book really tells you how to lean into
the power of creating a routine that works for you,
not what works for me, but what works for you.
Setting the stage showing up for sleep like you would
the most important meeting of your day. Right Like if
you were showing up for meeting and it was the
most important, meaning you locked it in you are so
excited you did not show up like with not having
(28:04):
the presentation ready or having your notes or feeling prepared.
And yet sleep is one of the most important things
you can do to present yourself in the best way
and to be the best version of yourself. And yet
we just expect it to happen and we give no
preparation to it. So what I do is I walk
through some strategies in order to optimize your routine, simple
(28:25):
things which includes breathing, and really focus on how you
can let go of the worries before they attack you
in the middle of the night. That was a big
one for me, that changed the game for me when
I started these strategies because I was always going to
bed overthinking and waking up with all these thoughts and
it just completely changed the way I sleep awesome.
Speaker 3 (28:44):
So taken altogether, we have seven things which you actually
broke down the amount of time that you recommended for
like the sort of like lowest level of each of them,
and they only added up the thirty minutes, which is
kind of amazing.
Speaker 6 (28:55):
Yes, it is easy. This is not another thing to
add to your list, guys. This is just stuff that
you're going to end up doing it not even realize
you're doing it, but then when you don't do it,
you will realize you're not doing it.
Speaker 5 (29:05):
Totally makes sense.
Speaker 3 (29:06):
Well, Andrea, we always end our show with a love
of the week, and I'm going to start talking myself
to give you time because I don't think we warned
you about love of the week.
Speaker 5 (29:16):
But it can be anything.
Speaker 3 (29:17):
It can be a nail polished color, being outside, it
can be like literally anything from your life. And since
you practice a lot of gratitude, I have a feeling
you will have no problem coming.
Speaker 5 (29:27):
Up with something.
Speaker 1 (29:28):
Yes, but I already know I will.
Speaker 5 (29:30):
Share mine, which is a big one.
Speaker 3 (29:32):
I'm gonna do a big one this week, which is
that I love girls' trips like I'm so excited. I'm
headed out to one in a couple of days from
when I'm recording this and amazing, I'm going to Canada.
I'm going to Nova Scotia, so I'm going to get some.
Speaker 1 (29:46):
That's on my list. It's going to be yes, right.
Speaker 3 (29:48):
And you're a Florida girl, you understand the absolute need
to leave right now.
Speaker 1 (29:54):
You bet. Girl.
Speaker 6 (29:55):
First of all, I'm from Michigan, so I love that
you're going to have the best time.
Speaker 1 (29:59):
Oh my god, I love that for you.
Speaker 5 (30:00):
So that's mine.
Speaker 3 (30:01):
Okay, there's gonna be like tiny, it could be anything.
Speaker 1 (30:04):
No, mine's actually similar. Mine's New York City.
Speaker 6 (30:06):
I'm heading to New York City tomorrow and my girls
and I'm coming back the next day.
Speaker 1 (30:10):
But then we all go.
Speaker 6 (30:11):
My girls and I are all going to New York
City on Saturday for this whole book tour launch and
we're good to spend the city three days, just the
three of us in the city that we love, exploring
and just being together. So that is like, I'm just
so grateful for that time coming.
Speaker 3 (30:22):
Up, so so fun and so cool for your girls
to see you at bookstores.
Speaker 5 (30:27):
And sharing your wisdom with everyone like that is you
should be so proud. That's awesome.
Speaker 1 (30:31):
Thank you. I appreciate that so much.
Speaker 3 (30:33):
My gosh, well, thank you so much for coming on.
This has been a pleasure. Tell everybody where they can
find you and the full name of your book and everything.
Speaker 6 (30:40):
Yes, Small Moves, Big Life dot Com is where you
can find me.
Speaker 1 (30:43):
All the retailers are linked. There also this section which
is called the Moves.
Speaker 6 (30:47):
If you click on the move section on the website
you'll see how to access all of the free workouts.
Speaker 5 (30:52):
Awesome, Thank you so much, Andrea, have.
Speaker 1 (30:55):
A great day. Thank you.
Speaker 4 (30:56):
Well, we are back.
Speaker 2 (30:57):
That was a fabulous interview Sarah did with Andrea Rogers,
learning a lot about daily rituals as well as her
career in the fitness industry.
Speaker 4 (31:06):
So our question today is related.
Speaker 2 (31:09):
Our listener writes it, I want to incorporate exercise into
my life regularly, but I struggle with it. Part of
me feels like I need to plan it in very
regimented and part of me feels like I don't want
to do that. I rebel against that idea. So I'm
curious how you guys do it? Do you plan your
workouts ahead of time?
Speaker 4 (31:28):
Sarah? What do you do?
Speaker 1 (31:29):
Yes?
Speaker 5 (31:30):
I do plan my workouts ahead of time. I don't
do it super ahead of time.
Speaker 3 (31:33):
It's part of my weekly planning, and I will sit
there on Sunday and fill up my weekly spread with
what I'm going to do each day. I do have
to schedule any workout classes that I do a little
farther in advance, just because I'm currently going to the
studio and you have to sign up reasonably in advance
for that. But so I'll look ensure that I have
my usual Monday and Thursday at Pilatateas, and then I'll decide, okay,
(31:55):
you know, looking at I usually actually the Peloton Hardcore
on the Floor calendar, which I learned about.
Speaker 5 (32:01):
It's free.
Speaker 3 (32:02):
You can go to the site and like download it
and it just gives you suggested classes for different days
of like upper body and lower body workouts. So I
just like using that because it has enough variety, but
I don't have to think about it. So then I
will like plug in different days for the week, and
then I know exactly what my workouts look like. I
pretty much work out the same time. I'm very boring,
so my workouts pretty much always start around like five
(32:24):
fifty or six am, so I don't have to do
a lot of planning because it's more like a default
for me.
Speaker 2 (32:29):
Yeah, I mean, I would say it's not strictly planned
ahead for me.
Speaker 4 (32:35):
It's kind of a hybrid version of it.
Speaker 2 (32:37):
So in my weekly planning, I tend to write run
one two three, like one, two and three, which I
will then cross off when I have run a first time,
a second time, and a third time, and then I
do strength one two and then I cross off each
each time I've done a strength workout. When they happen
is a bit more variable. The only one that is
(32:58):
set is that I work out with a trainer virtually.
That tends to happen on Mondays at a set time
each week, although you know, if he or I have
to move it that that happens. And then the runs
I tend to decide each day looking at the day
as I've set my to do list the night before
for the next day, am I going to run that day?
Speaker 4 (33:19):
And if so, roughly, where can it go?
Speaker 2 (33:22):
Often that's like a mid afternoon thing, though I've been
experimenting with later in the afternoon as that becomes more
possible with older kids and the like, and you know,
on the weekends as well. I tend to have to
set if I'm going for a longer run because Michael
will want to do his run as well and have
to do that. But I certainly don't say, like, Okay,
I have to run four miles today and I have
(33:44):
to do it at this pace.
Speaker 4 (33:46):
No, absolutely not.
Speaker 2 (33:47):
I just say I'm going to go for a run,
and then I kind of look at the time available
or run the amount of time I feel like running.
I don't even say necessarily where I'm going to go, though,
if it's a beautiful fall day, I might have tried
to go somewhere interesting to run on. But yeah, it's
more what I feel like in the moment, which is
probably why Sarah is in better shape than I am.
Speaker 3 (34:08):
But I think no, I actually what you have to
say is super valuable, which is that like people assume
that maybe you have to structure it a certain way,
but actually I think you'd be less successful if you
kept forcing yourself to follow a training plan because you
really don't.
Speaker 4 (34:22):
Like, I don't want to follow a training plan.
Speaker 5 (34:24):
Yes, you don't have to.
Speaker 3 (34:25):
I don't have to still exercising, and my gut feeling
is actually, if you wanted to exercise.
Speaker 5 (34:29):
More, you would.
Speaker 4 (34:30):
Yeah, you're at the level you're want to be.
Speaker 5 (34:32):
So that's great, that's the goal.
Speaker 4 (34:33):
That's the goal. So I think it's kind of a question.
You need to know yourself.
Speaker 2 (34:38):
Are you going to respond better to seeing on the
weekly plan? Okay, this is where it's going to happen,
because that's going to be protected time, Like, I will
follow this calendar. If other people in my life can
see it on my calendar, then they will, you will
respect it. And I also need to know because I'm
not going to want to do it in the moment,
so I need to know exactly what I'm going to
need to do in order to motivate myself for it.
Speaker 4 (35:00):
You know that about yourself, great if you know that.
For you, it's about like what's going to feel right
in the moment.
Speaker 2 (35:05):
As long as it happens in the course of the day,
and you have a little bit more flexibility in your schedule,
then I think you can be a bit more free form.
Speaker 4 (35:12):
Yes, no one right way, No one right way?
Speaker 6 (35:14):
All right?
Speaker 4 (35:14):
Well, this has been best of both worlds.
Speaker 2 (35:16):
Sarah has been interviewing Angrea Lee Rodgers of Extend Bar.
We will be back next week with more on making
work and life fit together.
Speaker 5 (35:26):
Thanks for listening.
Speaker 3 (35:27):
You can find me Sarah at the shoebox dot com
or at the Underscore Shoebox on Instagram, and you.
Speaker 2 (35:34):
Can find me Laura at Laura vandercam dot com. This
has been the best of both worlds podcasts. Please join
us next time for more on making work and life
work together.
Hi.
Speaker 2 (00:09):
I'm Laura Vanderkamp. I'm a mother of five, an author, journalist,
and speaker.
Speaker 3 (00:15):
And I'm Sarah Hart Hunger, a mother of three, practicing physician, writer,
and courtse creator. We are two working parents who love
our careers and our families.
Speaker 2 (00:24):
Welcome to best of both worlds. Here we talk about
how real women manage work, family, and time for fun.
From figuring out childcare to mapping out long.
Speaker 4 (00:33):
Term career goals.
Speaker 2 (00:34):
We want you to get the most out of life.
Welcome to best of both worlds. This is Laura. This
episode is airing in November of twenty twenty five. I
am actually sitting here with Sarah in her hotel room
in Fort Lauderdale. Now why you may ask, does Sarah
need a hotel room in Fort Lauderdale because she lives
(00:58):
near here as people may know. But we are here
for the annual Best Laid Plans Live session. We've been
having a great time with about thirty attendees working through
our plans for twenty twenty six, So just give a
shout out to that. We hope to have listeners of
this maybe come in a future year. We'll talk more
about that in the future, but it's nice to say.
(01:20):
We are having a fabulous time and we always enjoy
recording in person. So today's episode of Best of Both Worlds,
Sarah is going to be interviewing Andrea Lee Rogers. She
is a dancer, a pilates teacher, the founder of Extend Bar,
which is how some people may have heard of her,
and a super trainer and now an author as well.
I know they're going to talk about that. So we
(01:41):
can't wait to hear from Andrea about in particular, small
rituals she has that help improve her day to day life. So, Sarah,
I know you have a lot of rituals that you
do daily.
Speaker 4 (01:53):
What would you say improves your daily life?
Speaker 5 (01:56):
Yeah, so I will choose to.
Speaker 3 (01:58):
I definitely cannot function without my daily planning ritual, which
really only takes between five and ten minutes. For me,
it feels meditative. I set up my planner page for
the day with all my favorite pens and highlighters. I
make sure I process anything on the prior day so
that I don't miss anything. Or maybe I put something
on my to do list and didn't get to it,
(02:18):
and then I look at my calendar and I craft
my to do list for that day, And really that
is if I had to only keep one ritual in
my life, it would be my daily planning ritual. But
we're gonna need to and I would say the second
one that I really enjoy and feel adds a lot
to my day is about ten to fifteen minutes.
Speaker 5 (02:36):
Of nonfiction reading in the morning.
Speaker 3 (02:38):
I do it after I plan, and it just always
puts me and in good headspace for the day and
allows me to accumulate a reasonable amount of nonfiction reading
throughout the year when it's not really the type of
material I want to pick up by my bed or
other times that I tend to read.
Speaker 5 (02:52):
So I really enjoy it and feel like it enhances
my life.
Speaker 1 (02:54):
What about it?
Speaker 2 (02:55):
I love the idea of matching a ritual to the
time of day when your energy is best suited to it.
Speaker 4 (03:00):
So one daily ritual at.
Speaker 2 (03:02):
Me during the work week that I really swear by
is I make my daily to do list the afternoon before,
So that means that Sunday night, I'm making Mondays to
do list, Monday late afternoon I'm making Tuesdays to do list,
and so on through the week. And what this does
is it forces me to look over the lay of
(03:23):
the land tomorrow to figure out what I truly intend
to do in the time available, because I also need
to write in, you know, to my to do list. Well,
I have this at this time, this at this time,
so various appointments and commitments, and then these are the
other things I plan to do and what time of
day I intend to do them. So like I'll record
my before Breakfast episodes before I have this phone call
(03:45):
with somebody at this time, and I plan to post
two of my vander Hacks things before I have another
appointment at two or whatever it is. And it makes
me think through the day and then figure out if
I'm going to do other things in there. And then
of course, by time tracking is a daily habit, a
daily ritual that I check in about three to four
(04:06):
times a day, just write down what I've done since
the last time. But that level of accountability for how
I'm spending my time has I think, what's made a
lot possible in my life.
Speaker 3 (04:15):
I love both of those, and I think our listeners
are going to be inspired by the rituals that I
discussed with Andrea as well. So we'll segue to the episode. Well,
I am so excited to Welcome to the show, Andrew Rogers, dancer,
Pilate's teacher, founder of extend Bar, supertrainer, and now author.
Welcome Andrea to the show.
Speaker 1 (04:35):
I'm so excited to be here. Thank you so much.
Speaker 3 (04:37):
Well, I came across your book and I actually didn't
know your story, but I found it super super inspiring.
Listeners from a while back on this show know that
I had a beach body phase. I actually I was
all into autumn, like I had the twenty one day fix.
I had my eighty day obsession. I like got me
through pandemic times and I loved it. I did not
have the pleasure of taking your classes. Well nough now
(04:58):
I kind of want to go back and try them off.
But tell us your story because you didn't like wake
up one day and have.
Speaker 5 (05:05):
The amazing success that you have had.
Speaker 3 (05:08):
But I think giving us like a synopsis about what
your career journey has looked like will be really inspiring
for listening.
Speaker 6 (05:15):
I'm glad that I love talking to someone who gets it,
who's in that fitness industry, in that world.
Speaker 1 (05:19):
So I started dancing from a very young age.
Speaker 6 (05:23):
I was three years old when I first started dancing
and fell in love with movement and dance and it
continued with me throughout my entire life, and that segued
into a career in pilates. So I went to college,
got my degree, quinci behind a desk and was like,
got to get back into movement. So after graduated from college,
I decided I want to teach pilates, and so I
went for a comprehensive classical certification. Fell in love with
(05:46):
movement in terms of the science behind pilates, and I
just was like, oh, I'm getting that high again that
I used to get when I was reforming with teaching.
And then that segued into building an extend bar and
that happened organically. I was teaching at the studio in
South Florida, and from there I started to sprinkle in
some dance moves with my private clients and they started
(06:08):
to really resonate with the movement and say, Hey, do
more of that dance stuff you did, you know last week?
And I decided to launch a class. So we launched
a bar class. It was really trendy at the time
in like New York and LA but not quite yet
in Florida.
Speaker 1 (06:21):
And it took off.
Speaker 6 (06:23):
It just took off, and then it just grew from there,
grew into a license model than a franchise model, and
then Covid Hit kind of wiped out the whole brick
and mortar business and we focused on digital, which is
where we're at now.
Speaker 3 (06:34):
So so cool and definitely some different life events kind
of happened to you along the way that you talk
about in the book. I don't know, do you want
to share any of that kind of your kids too, Yes.
Speaker 6 (06:46):
So the book was born out of the strategies and
principles and daily practices that I do on a regular basis,
which don't take a lot of time. It's not like
more things you have to add to your to do list.
So if you're thinking, oh my god, seven more things
I have to add, and that's not what.
Speaker 1 (07:00):
This is about.
Speaker 6 (07:01):
These are daily practices that become second nature. They are
just like you brush your teeth in the morning using
these things, and they are my groundwork and my foundation
for being able to live this life. And a lot
of them were born during a very challenging time in life.
Speaker 1 (07:14):
I was going through a divorce and.
Speaker 6 (07:16):
The business had its challenges specifically internationally, and everything seemed
to be swirling, and I had to hold on to
something and grasp into these principles and these practices that
truly were my anchors and my stabilizers in life.
Speaker 3 (07:31):
And you can learn even more about all the stuff
that Andrea went through and rose up from in the book, because.
Speaker 5 (07:36):
You tell a great job telling your story.
Speaker 3 (07:39):
But I want to spend some time diving into some
of these daily practices because it's enough to speak in abstracts.
But I think one really nice thing about your book
is like you get there with very concrete recommendations down
to how much time you recommend spending on them, which
is not a lot of time per practice minutes. And
I think sometimes you just want a prescription and like
(08:00):
that's it.
Speaker 6 (08:01):
Yes, sometimes you need just like a toolkit, right, like
tell me what to do, tell me what you do.
And that's why I wrote the book, because I was
sharing all of these little nuggets with all of my
friends and then my clients and members and everybody, and
it became a workshop, and then it was on retreats,
and then I'm like, okay, I got to put all
this into a book.
Speaker 1 (08:15):
It's exactly that they're tangible.
Speaker 6 (08:17):
They are easy to execute, and the most important thing
is they're sustainable.
Speaker 3 (08:23):
Partly because a lot of them could be scaled up,
but the basic kind of version of them is so minor.
Speaker 4 (08:29):
Exactly.
Speaker 3 (08:30):
Let's start, let's go through each one of them. Okay,
I think you picked a great set of things to
think about. Okay, So number one was breath work, and
I'm just interested in how you got started doing that
and how do you currently incorporate that in your day.
Speaker 6 (08:43):
So I started with breath work, I mean without knowing
it really when I was growing up dancing right, I
used breath as a powerful tool to help aid my movement.
And then I used it as I was going through
big auditions in my life and I started to get nervous.
I started to call myself and control my breath, and
my energy kind of shifted and changed and I.
Speaker 1 (09:01):
Was able to perform.
Speaker 6 (09:02):
So I realized a little bit of that early on,
but it wasn't until later in my life when I
was going through these challenging times when I felt like
the world was spinning and my ground was shaking, and
I leaned into the power of breath work.
Speaker 1 (09:13):
And it all started.
Speaker 6 (09:14):
Because I was in a grocery store in South Florida,
and I was feeling like I couldn't catch my breath,
I couldn't find my balance and stability. And I bought
a smudge spray and I just started to smudge and
breathe and things started to change, and from there it
snowballed into just again second nature. I do it every
single morning when I wake up, every single light, befoy
(09:35):
the bed, and then all in between, like I will
just take that big breath hold at the top before
exhale it out.
Speaker 1 (09:41):
And I did that multiple times a day.
Speaker 6 (09:43):
And what I love about the breath work and what
we say in the book is we really talk about
the science behind it and why it's so powerful. But
I think more people need to understand that you have
this unbelievable tool that is built within your body. It
doesn't require you to download an app, don't have to
take a pill, you don't have to do anything, but
just give yourself a few minutes to learn about it
(10:04):
and then try it and do it consistently, and you
will see the transformation that occurs.
Speaker 3 (10:09):
I think there's also something so beautiful about being like
I'm going to start my day with this tiny, intentional
action that involves no screen it's not hard to check off.
It puts you in a frame of mind and then
you're like, wow, I started my day doing what I
wanted to do, and then we can go from there.
And then you provide some really interesting ideas of how
you might kind of add on that or or vary
that with time.
Speaker 5 (10:29):
So that's awesome. All right.
Speaker 3 (10:30):
Number two was stretching, And this is super interesting because
I am like not a stretcher.
Speaker 1 (10:35):
You and everybody else. Girl.
Speaker 3 (10:37):
I used to be a runner and I would like
go into twenty mile run with no nothing, no warm up,
no stretching.
Speaker 2 (10:43):
No.
Speaker 5 (10:43):
It's like it wasn't appealing. It's like why do it?
Speaker 3 (10:46):
But I have reformed myself a little bit in recent times.
And then I also look at my daughter who's thirteen
and can do like an oversplit, and I'm like, okay, wow,
you really can only keep this movement of your body
if you do it.
Speaker 5 (10:58):
So that's interesting.
Speaker 3 (11:00):
That's it's not crazy where stretching comes in when you
recommend doing it, And like why why should people who
aren't dancers, Like why does stretching belong in their routine?
Speaker 6 (11:09):
Right? Like why does it matter if your goal is
not the splits, then why do you want to stretch.
That's what most people think, like, well, I don't need
to be flexible. But what we don't realize is strength
and flexibility are of equal importance, and as you age,
you want to be mobile as mobile as you can be.
I was just talking with an individual, a weightlifter, who
I was doing a podcast with, and he was talking
(11:29):
about how he recently came into this understanding of how
powerful stretching was for him because he was in the
same mindset like lifting not stretching, didn't think it mattered.
And then he would start to do things around the
house like pick up something off the floor or try
to move a pouch, which we had the strength to do,
but he didn't have the flexibility to do. And he
was pulling muscles and hurting his back and doing all
(11:49):
these things. And he realized with time, like, oh wow,
I actually have to give myself the time to work
on my mobility and flexibility and it will aid your
muscular strength. And so the two go hand on hand.
You want a body that is fluid, that is mobile.
And one thing we learned in pilates is what Joseph
Pilotti preached you are only as healthy as your spine.
(12:11):
So the more you can work to get to the
place where you understand this isn't about being flexible. This
isn't about kicking your leg, dear Sky, this isn't.
Speaker 1 (12:18):
About doing the splits.
Speaker 6 (12:20):
This is about aging and longevity and just overall wellness. Now,
I also like to combine stretching. I kind of use
stretching awareness stretching meditation because I'm not someone who can
sit still. I don't medicate very well in a quiet
sitting position, so I focus on my mindset while I'm
moving my body stretching while I'm breathing, so I get
multiple things going on there while I'm stretching. I will
(12:41):
not get into bed or out of bed without stretching
every morning, every single morning, and it takes like two seconds.
I wake up, I reach forward towards my toes, I
do lateral flexion side to side reaches, and I do
the same thing after I stand up. I ford full
touch towards my toes, take a full breath, stand up,
and do some lateral side to side stretches.
Speaker 1 (13:00):
And I've just like you said, with the breathwork.
Speaker 6 (13:02):
I just took a few moments of doing something good
for my body, and the likelihood that I'm going to
make another good choice to do something good for my
mind and body is going to be high.
Speaker 3 (13:11):
Yes, it's that intentionality piece, and it's so so quick,
and you'll be proud because now I'm going to pilateus.
So you know, now I'm the iced to do more stretching.
But I love the idea of adding into my morning routine,
and I probably wouldn't have thought of that without your books,
So I love that. All Right, we're gonna take a
quick break and then we're gonna get into the next
couple of rituals. All Right, we are back, and we've
(13:42):
talked about breathwork and stretching. And then the third segment
or the third habit that you talk about is movement,
and you.
Speaker 5 (13:49):
Coined the term just press play. How did you come
up with that?
Speaker 6 (13:53):
Yes, because once you've got to stop thinking, you got
to stop worrying about the excuses, and you just have
to start moving. So just press play is like enough
of the dialogue, stop thinking about every reason you should
not be moving your body, and just do it.
Speaker 1 (14:05):
And this chapter makes it acceptible.
Speaker 6 (14:07):
As I talked about, everything here is accessible it's easy
to implement. So all I'm asking for is ten minutes
a day of movement. And I make it even more
simple because I recorded ten minute workouts to go along
with its book.
Speaker 1 (14:17):
So if you buy the book, you get access to
the workouts for free. Don't get pay anything.
Speaker 6 (14:21):
You just get the ten minute workouts and you press play,
and you just press play every single day. Ten minutes,
every single day, non negotiable, no excuses. We all have
ten minutes to move our body. And the power of
moving your body every single day. When you can become
that person that exercises even ten minutes every single day,
you will see the transformation that occurs in all other
(14:42):
areas of your life. And I'm always preaching move your body,
move your life.
Speaker 5 (14:46):
I love it.
Speaker 3 (14:47):
I mean, we were designed to move, and I think
changing the question to from like will I exercise to
like what kind of exercise will I do today?
Speaker 5 (14:55):
Is kind of life changing.
Speaker 3 (14:57):
But once you get in that groove, and I've definitely
been in that groove for many years as well, it's like, yeah,
it's just nice.
Speaker 5 (15:02):
You just don't question it.
Speaker 6 (15:03):
It's like what will I do exactly? I love that.
That's a great mindset.
Speaker 3 (15:07):
All right, Well, your next one is super interesting and
very up my alley, so very into goal setting and
different techniques, and everybody has their own takes on to
do list and all that kind of stuff, and here
this was kind of interesting. So talk about your method
of the six items and where that started from. And
I especially think our listeners would probably be interested in
(15:29):
that last item that you add to list.
Speaker 5 (15:31):
That's a little bit you can.
Speaker 1 (15:31):
Yes, So this is called do the thing.
Speaker 6 (15:34):
And it was boring during a time in twenty nineteen,
I just moved to New York City with my two daughters.
I was recently separated, going through a very challenging divorce,
and found myself living in this tiny little apartment surrounded
by boxes and an endless, endless to do list, and
I remember reaching for the list. I'm like, oh my god,
this is crazy. This is like an out of control
(15:55):
I can't keep up. And so I'm like, I'm done.
I'm done with this damn list. I'm done. Going to
just think about three things today that I need to do.
Just three things that I'm doing today. Those are my priorities.
Those I'm going to get clearer with my intentions, clearer
with my priorities, and I'm going to do these three things,
and I'm not just going to write down the first
three things that come to mind right or like, I'm
(16:15):
going to actually sit with this for a minute, be
intentional and strategic with where I'm giving my time and
energy too, write like what am I doing with the
time and energy. I wanted to make sure that when
I put my hat on the pillow at night, I thought.
Speaker 1 (16:28):
Okay, that was good, Andrew, like, you did it.
Speaker 6 (16:30):
You did something good today, You moved the needle, You
felt productive. It wasn't just another night of going, oh
why didn't I do that?
Speaker 1 (16:36):
And why did I do this? Instead of that like
I needed to get this done.
Speaker 6 (16:39):
So it just basically is an opportunity for you to
have a moment to think about what is important on
that day and what you can get done and actually
not having.
Speaker 1 (16:46):
Any excuses to do it.
Speaker 6 (16:48):
And then if you get through those three things, you're
winning amazing.
Speaker 1 (16:51):
That's great. You don't need to do anymore.
Speaker 6 (16:52):
But if you feel like you can, there's two bonus items.
You add two more things, right, and maybe those are
a little less important but still help you to move
the needle. And then lastly on that list, the sixth item.
But again you can only only have to do the three.
But if you can get to that bonus, it's a
signature move and it's for you. It's something that gives
back to you. And I think we have to also
(17:14):
understand what that means, because self care is a word
that is thrown around like crazy, and it's very different
for everybody.
Speaker 1 (17:20):
It doesn't mean you have to spend a day at
the spot. It could sip.
Speaker 6 (17:23):
For me, set my self care every morning is I
make my macha. And when I make my macha, I
focus on my breath, I do some stretching, and I
just enjoy it, like I love the ritual.
Speaker 1 (17:33):
Of making my macha. It's just me.
Speaker 6 (17:35):
Nobody's up yet, the dogs sleep and everybody's quiet. It's dark,
and that is my me time. And I acknowledge that
that's me time, you know. I don't just like do
it and then rush to my next task. I think
about it. I'm like, oh, this is so lovely, and
I look forward to it. Every night I go to bed,
I'm like, I get to make my matcha on them,
ready to sip that first sip and sprinkle with cinnamon,
and it sounds silly, but it's really something that gives
(17:56):
back to me, just that little tiny two minutes and
thirty five seconds that I'm doing making it on my microwave,
and it's my ritual and it's great. It's been wonderful,
So you can reassess what self care means to you.
That's a great opportunity to add that little item in.
Speaker 3 (18:11):
There, to make sure that one of the items on
your list is for you and is fun and just
gives back.
Speaker 5 (18:16):
And that's it.
Speaker 3 (18:17):
Yes, I like that because everybody makes to do lists,
and I agree with you there's often not enough thought
about prioritization, which is why we end up with fifteen
things on our list.
Speaker 5 (18:27):
And we know we can't do fifteen things, especially if.
Speaker 1 (18:30):
We never feel like we did it right, you know.
Speaker 3 (18:32):
Yeah, And I think rarely do people put things on
their lists that are like for yourself.
Speaker 5 (18:37):
That's a fun thing that can bread all right.
Speaker 3 (18:39):
The next section, and speaking of Macha, do you talk
about mindful eating and specifically starting your day with a
meal that has no screen involvement at all. So tell
us what does this thing real ritual kind of look
like these days? And what would you say to that
mom who's like, but I'm juggling ten kids getting them
(19:00):
off the ball. Maybe not ten kids, but like multiple
kids getting to school, and.
Speaker 5 (19:03):
I'm rushed in the morning, et cetera.
Speaker 1 (19:05):
I'm right there with you, and trust me, I get it.
Speaker 6 (19:08):
Like my days are crazy, and it's not like I'm
sitting down and having Kumbaya on moments during the morning,
like it's just not there.
Speaker 1 (19:13):
I'm doing a million things at once. So we get it.
Speaker 6 (19:16):
But I'm asking for you to there's a lot in
this chapter. Okay, but we'll just talk about this one section,
but there's a lot of.
Speaker 1 (19:21):
Amazing nuggets and pieces of.
Speaker 6 (19:24):
Gold to help you craft what nutrition means to you
and how to live a really healthy life that's nourishing.
But one of the things that I do is I
start every meal of the day that first meal of
the day. I should say every day, the first meal
of the day, no phone. So first meal of the day,
no phone, no matter what. Okay, And I'm telling you,
(19:45):
my days are crazy. I've got a million meetings, I've
got all this stuff going. But I put my phone
away and I acknowledge the meal.
Speaker 1 (19:52):
Okay, I taste it, I feel the textures. I enjoy it.
The satisfaction is there.
Speaker 6 (19:57):
There's a lot of signs behind why you digest your
food better, So I'll let you jump into that in
the book. But your posture, you're aware of everything. And
then I also allow my mind to wander. I let
myself think without being overstimulated, without someone telling me what
to think or telling me what to judge. I just
have a moment to just think, and I get a
lot of great ideas.
Speaker 1 (20:17):
During that downtime.
Speaker 6 (20:18):
And it's beautiful that it's the first meal of the
day because it allows me to kind of shift maybe
my direction, or prioritize things in a different way, or
just acknowledge things with the moment of calm before I
go into the rest of the day.
Speaker 3 (20:31):
And I can imagine that probably for me, I'd have
to do the to do list part first, because otherwise
I'd spend that whole ten minutes being like what should
I to do? But if I'm already at peace with
like this is my plan, then I could see being
more present.
Speaker 6 (20:45):
I'm wired this same way, which is why on this
it's funny you said that because we were debating like
practice four or five could be interchangeable, and I'm like,
I need to do my thing lists first because otherwise
I'll be thinking about that and I want to write
it down and not have that piece.
Speaker 1 (20:59):
So I'm worried the same way.
Speaker 3 (21:01):
Totally makes sense and then getting a little silly. But
you talk about having like a meal and like a
backup meal. I was like, what does Andrea eat? Yes,
what is your two or one current favorite that you
go to in addition to your mata.
Speaker 6 (21:15):
I'm so repetitive with ni nutrition and I think that
has been key for me to be maintaining my health
and wellness because I know how my body reacts to
specific food and I'm not afraid to repeat. So Number one,
do not think you have to create a gormmey meal
every single night.
Speaker 1 (21:29):
Has to be something different and unique.
Speaker 6 (21:31):
Lean into what you really feel nourished by, like what
makes you feel good and for me sometimes like I
love Brussels sprouts, my body does not love Brussels sprouts,
Like my stomach is like no.
Speaker 1 (21:41):
No, no, no. So you have to listen to what
works for you.
Speaker 6 (21:44):
Doesn't mean just because it's healthy, it's going to be
good food for you in terms of your digestion. But
I am my meals, okay, Like every single first meal
is this. It's so boring, girl, I'm so boring. I'm
like scrambled eggs and some type of protein on the side.
So either it's like a protein I had from the
night before or it's a turkey sausage.
Speaker 1 (22:02):
It is boring, but that's what I do every single day.
Speaker 6 (22:06):
Sometimes I get crazy and sprinkle a little everything seasoning
on there, you know. But yeah, I'm pretty. I mean,
my girls will laugh, but we are. I have the
same recipes. My rice Cristy chicken recipe is on rotation
every week.
Speaker 1 (22:18):
Like I have the same thing. But it works for us.
It just works for us.
Speaker 5 (22:22):
If you like it and you know it works, and.
Speaker 1 (22:24):
I like it, you know it works.
Speaker 6 (22:25):
It's easy, and I like, you know, the way I
food prep is a little different, and I.
Speaker 1 (22:28):
Talk about that in the book. But I make it simple.
Speaker 6 (22:30):
I just make it simple and like everybody can grab
what they want. And we're all busy. We have things
after school, Like we don't time to have that sit
down moments without having this prep work done totally.
Speaker 3 (22:41):
All right, We're going to take another break and then
we're going to get into one of my favorite chapters
about the affirmations. All right, So the last two sections,
(23:01):
and I think especially the Affirmations one had some things
in it that I have never done and maybe since
on the wu Wu side. And I'm super intrigued because,
especially because the rest of the book is so concrete
and clearly these things have been awesome for you. So
sell us, like, tell us about how you develop these
affirmation practice, how you recommend doing them, and how someone
(23:24):
who might be a tiny bit skeptical about them. Although
you did very specifically say we are not manifesting.
Speaker 1 (23:30):
Which you know what.
Speaker 6 (23:31):
I am not a wu Wu girl. I'm not a
crystal shock work kind of girl. If you are, I
completely love that for you. I have so many friends
and colleagues in the industry that are, and I believe
that that works for you. That is what works for you.
I just never have been that type. Okay, But when
I was going through this very hard time in my life,
I don't even remember.
Speaker 1 (23:50):
I was trying to think back.
Speaker 6 (23:51):
When I was writing this, like how did I come
upon this app But I'm assuming I was sitting down
just looking for support because I knew I had to
get my mind in a better place. I was not
in a good mental place, Okay. I was going through
a lot, and I was like, I have to mind up.
And if I don't mind up, I'm not going to move.
I'm not gonna move.
Speaker 1 (24:06):
I'm gonna stay right here in the spot. And I
don't want to stay here.
Speaker 6 (24:08):
So I found this app called Think Up and download
it now you haven't already think up. And what it
does essentially is it ships your perspective of mindset and
you record your own voice, you record your five six
two one affirmations, whatever works for you.
Speaker 1 (24:24):
And you record it. I record it as if it
already happens. Okay, so I record.
Speaker 6 (24:28):
I am a national best selling author, I am speaking
on stages.
Speaker 1 (24:34):
To thousands of people, and I.
Speaker 6 (24:35):
Am happily in love and with a man that is
the man of my dreams. And like all these things
that I wanted to have happen and woo are not
silly or not. What it does is it well, there's
signs behind it which we talk in the book. But
what it does is essentially gets you out of your funk.
Speaker 1 (24:51):
Okay.
Speaker 6 (24:51):
It gets you out of that mindset, and it helps
you to focus on who you want to be, and
when you think about that person in the future, like
I think about, Okay, that's the ANDER want to be.
I start to think about it, I close my eyes.
I listened to it, and I hate listening to my
own voice. Oh my god, I hate it. This is
like I felt so stupid the first three times I
did this, and then I was like, forget it. I
(25:11):
don't care if it's ridiculous. It's working for me and
it works for a lot of people. And I just
started to shift. And after I listened to that, I
was in a different mindset. I was like, Okay, I
just thought about the person I want to be and
all the roles I'm going to have.
Speaker 1 (25:25):
Now what do I need to do to do that?
Speaker 6 (25:27):
Like I'm not going to then go sit on the couch,
like I'm not going to then go have a good cry.
Speaker 1 (25:31):
I'm gonna sit there and go, Okay, yeah, that's.
Speaker 6 (25:34):
What you're capable of. You are capable of being that individual.
Now let's go get it. And that's what it did.
It helped me to go get it.
Speaker 5 (25:41):
I love that.
Speaker 3 (25:41):
And also your journaling method with like the left hand
side of the page and the right hand side of
the page. Yes, I am tempted to try this, so
tell tell our listeners about that as well.
Speaker 6 (25:51):
Very similar to what I just said in terms of
the think Up app So I would at night, right
down on the left side of the page where I
was grateful for in the present moment, you know what
happened that day I was grateful for, And on the
right side of the page, I'd write what I was
grateful for as if it had already happened. So again
I'm grateful, I'm the best selling author. And again, just
going to bed at night after you write that, or
(26:11):
after you do your affirmation for think Up, you just
mind up, you just do you just you cannot fight it.
You just are in a better mindset, in a better place.
And that's what it's about.
Speaker 3 (26:20):
And it makes sense. You're not selling magic here, like
oh and then the powers. It's more like, no, now,
my frame of mind will be in the place to
think of what actually I can do to make that happen,
and I may very.
Speaker 5 (26:31):
Well do it.
Speaker 6 (26:32):
And you can't fit on the college and be like
I just had my moment of dreaming and wishing and
visualizing and now.
Speaker 1 (26:38):
Come to me. No, no, no, no, no, ma'am, that
is not going to happen.
Speaker 6 (26:41):
You have to Actually, it just shifts your perspective, get
you in the right mindset, and honestly just motivates you.
Speaker 1 (26:46):
It motivates you to make the next move.
Speaker 5 (26:48):
I love it.
Speaker 3 (26:49):
And then finally, our last section has to do with
the pre sleep ritual and somebod who just like falls
asleep very easily. So I was like, Eh, but I
think I need to teach my husband your pre sleeper
to talk a little bit about that.
Speaker 5 (27:02):
What you do right before bed.
Speaker 6 (27:03):
Well, if you're a parent, you know how important ritual
is before bed, right, Like we live and die by
like the go to bed ritual for our kids, Right,
we get the best. Then we've got the book, and
we've got the right lotions and the smells and the
lighting and everything follows that specific order to go to bed,
because we know that is training our children in order
(27:24):
to fall asleep.
Speaker 1 (27:25):
Then we become adults and we're.
Speaker 6 (27:27):
Like, let's scroll on our phone, let's stimulate our brain.
Let's watch a scary show that makes us overworry and think,
and like let's overthink and overthink and then overthing and
then oh, book bedtime and most people are not like you.
Speaker 1 (27:39):
They can't turn it off, they can't just go to
bed easily.
Speaker 6 (27:41):
And this book really tells you how to lean into
the power of creating a routine that works for you,
not what works for me, but what works for you.
Setting the stage showing up for sleep like you would
the most important meeting of your day. Right Like if
you were showing up for meeting and it was the
most important, meaning you locked it in you are so
excited you did not show up like with not having
(28:04):
the presentation ready or having your notes or feeling prepared.
And yet sleep is one of the most important things
you can do to present yourself in the best way
and to be the best version of yourself. And yet
we just expect it to happen and we give no
preparation to it. So what I do is I walk
through some strategies in order to optimize your routine, simple
(28:25):
things which includes breathing, and really focus on how you
can let go of the worries before they attack you
in the middle of the night. That was a big
one for me, that changed the game for me when
I started these strategies because I was always going to
bed overthinking and waking up with all these thoughts and
it just completely changed the way I sleep awesome.
Speaker 3 (28:44):
So taken altogether, we have seven things which you actually
broke down the amount of time that you recommended for
like the sort of like lowest level of each of them,
and they only added up the thirty minutes, which is
kind of amazing.
Speaker 6 (28:55):
Yes, it is easy. This is not another thing to
add to your list, guys. This is just stuff that
you're going to end up doing it not even realize
you're doing it, but then when you don't do it,
you will realize you're not doing it.
Speaker 5 (29:05):
Totally makes sense.
Speaker 3 (29:06):
Well, Andrea, we always end our show with a love
of the week, and I'm going to start talking myself
to give you time because I don't think we warned
you about love of the week.
Speaker 5 (29:16):
But it can be anything.
Speaker 3 (29:17):
It can be a nail polished color, being outside, it
can be like literally anything from your life. And since
you practice a lot of gratitude, I have a feeling
you will have no problem coming.
Speaker 5 (29:27):
Up with something.
Speaker 1 (29:28):
Yes, but I already know I will.
Speaker 5 (29:30):
Share mine, which is a big one.
Speaker 3 (29:32):
I'm gonna do a big one this week, which is
that I love girls' trips like I'm so excited. I'm
headed out to one in a couple of days from
when I'm recording this and amazing, I'm going to Canada.
I'm going to Nova Scotia, so I'm going to get some.
Speaker 1 (29:46):
That's on my list. It's going to be yes, right.
Speaker 3 (29:48):
And you're a Florida girl, you understand the absolute need
to leave right now.
Speaker 1 (29:54):
You bet. Girl.
Speaker 6 (29:55):
First of all, I'm from Michigan, so I love that
you're going to have the best time.
Speaker 1 (29:59):
Oh my god, I love that for you.
Speaker 5 (30:00):
So that's mine.
Speaker 3 (30:01):
Okay, there's gonna be like tiny, it could be anything.
Speaker 1 (30:04):
No, mine's actually similar. Mine's New York City.
Speaker 6 (30:06):
I'm heading to New York City tomorrow and my girls
and I'm coming back the next day.
Speaker 1 (30:10):
But then we all go.
Speaker 6 (30:11):
My girls and I are all going to New York
City on Saturday for this whole book tour launch and
we're good to spend the city three days, just the
three of us in the city that we love, exploring
and just being together. So that is like, I'm just
so grateful for that time coming.
Speaker 3 (30:22):
Up, so so fun and so cool for your girls
to see you at bookstores.
Speaker 5 (30:27):
And sharing your wisdom with everyone like that is you
should be so proud. That's awesome.
Speaker 1 (30:31):
Thank you. I appreciate that so much.
Speaker 3 (30:33):
My gosh, well, thank you so much for coming on.
This has been a pleasure. Tell everybody where they can
find you and the full name of your book and everything.
Speaker 6 (30:40):
Yes, Small Moves, Big Life dot Com is where you
can find me.
Speaker 1 (30:43):
All the retailers are linked. There also this section which
is called the Moves.
Speaker 6 (30:47):
If you click on the move section on the website
you'll see how to access all of the free workouts.
Speaker 5 (30:52):
Awesome, Thank you so much, Andrea, have.
Speaker 1 (30:55):
A great day. Thank you.
Speaker 4 (30:56):
Well, we are back.
Speaker 2 (30:57):
That was a fabulous interview Sarah did with Andrea Rogers,
learning a lot about daily rituals as well as her
career in the fitness industry.
Speaker 4 (31:06):
So our question today is related.
Speaker 2 (31:09):
Our listener writes it, I want to incorporate exercise into
my life regularly, but I struggle with it. Part of
me feels like I need to plan it in very
regimented and part of me feels like I don't want
to do that. I rebel against that idea. So I'm
curious how you guys do it? Do you plan your
workouts ahead of time?
Speaker 4 (31:28):
Sarah? What do you do?
Speaker 1 (31:29):
Yes?
Speaker 5 (31:30):
I do plan my workouts ahead of time. I don't
do it super ahead of time.
Speaker 3 (31:33):
It's part of my weekly planning, and I will sit
there on Sunday and fill up my weekly spread with
what I'm going to do each day. I do have
to schedule any workout classes that I do a little
farther in advance, just because I'm currently going to the
studio and you have to sign up reasonably in advance
for that. But so I'll look ensure that I have
my usual Monday and Thursday at Pilatateas, and then I'll decide, okay,
(31:55):
you know, looking at I usually actually the Peloton Hardcore
on the Floor calendar, which I learned about.
Speaker 5 (32:01):
It's free.
Speaker 3 (32:02):
You can go to the site and like download it
and it just gives you suggested classes for different days
of like upper body and lower body workouts. So I
just like using that because it has enough variety, but
I don't have to think about it. So then I
will like plug in different days for the week, and
then I know exactly what my workouts look like. I
pretty much work out the same time. I'm very boring,
so my workouts pretty much always start around like five
(32:24):
fifty or six am, so I don't have to do
a lot of planning because it's more like a default
for me.
Speaker 2 (32:29):
Yeah, I mean, I would say it's not strictly planned
ahead for me.
Speaker 4 (32:35):
It's kind of a hybrid version of it.
Speaker 2 (32:37):
So in my weekly planning, I tend to write run
one two three, like one, two and three, which I
will then cross off when I have run a first time,
a second time, and a third time, and then I
do strength one two and then I cross off each
each time I've done a strength workout. When they happen
is a bit more variable. The only one that is
(32:58):
set is that I work out with a trainer virtually.
That tends to happen on Mondays at a set time
each week, although you know, if he or I have
to move it that that happens. And then the runs
I tend to decide each day looking at the day
as I've set my to do list the night before
for the next day, am I going to run that day?
Speaker 4 (33:19):
And if so, roughly, where can it go?
Speaker 2 (33:22):
Often that's like a mid afternoon thing, though I've been
experimenting with later in the afternoon as that becomes more
possible with older kids and the like, and you know,
on the weekends as well. I tend to have to
set if I'm going for a longer run because Michael
will want to do his run as well and have
to do that. But I certainly don't say, like, Okay,
I have to run four miles today and I have
(33:44):
to do it at this pace.
Speaker 4 (33:46):
No, absolutely not.
Speaker 2 (33:47):
I just say I'm going to go for a run,
and then I kind of look at the time available
or run the amount of time I feel like running.
I don't even say necessarily where I'm going to go, though,
if it's a beautiful fall day, I might have tried
to go somewhere interesting to run on. But yeah, it's
more what I feel like in the moment, which is
probably why Sarah is in better shape than I am.
Speaker 3 (34:08):
But I think no, I actually what you have to
say is super valuable, which is that like people assume
that maybe you have to structure it a certain way,
but actually I think you'd be less successful if you
kept forcing yourself to follow a training plan because you
really don't.
Speaker 4 (34:22):
Like, I don't want to follow a training plan.
Speaker 5 (34:24):
Yes, you don't have to.
Speaker 3 (34:25):
I don't have to still exercising, and my gut feeling
is actually, if you wanted to exercise.
Speaker 5 (34:29):
More, you would.
Speaker 4 (34:30):
Yeah, you're at the level you're want to be.
Speaker 5 (34:32):
So that's great, that's the goal.
Speaker 4 (34:33):
That's the goal. So I think it's kind of a question.
You need to know yourself.
Speaker 2 (34:38):
Are you going to respond better to seeing on the
weekly plan? Okay, this is where it's going to happen,
because that's going to be protected time, Like, I will
follow this calendar. If other people in my life can
see it on my calendar, then they will, you will
respect it. And I also need to know because I'm
not going to want to do it in the moment,
so I need to know exactly what I'm going to
need to do in order to motivate myself for it.
Speaker 4 (35:00):
You know that about yourself, great if you know that.
For you, it's about like what's going to feel right
in the moment.
Speaker 2 (35:05):
As long as it happens in the course of the day,
and you have a little bit more flexibility in your schedule,
then I think you can be a bit more free form.
Speaker 4 (35:12):
Yes, no one right way, No one right way?
Speaker 6 (35:14):
All right?
Speaker 4 (35:14):
Well, this has been best of both worlds.
Speaker 2 (35:16):
Sarah has been interviewing Angrea Lee Rodgers of Extend Bar.
We will be back next week with more on making
work and life fit together.
Speaker 5 (35:26):
Thanks for listening.
Speaker 3 (35:27):
You can find me Sarah at the shoebox dot com
or at the Underscore Shoebox on Instagram, and you.
Speaker 2 (35:34):
Can find me Laura at Laura vandercam dot com. This
has been the best of both worlds podcasts. Please join
us next time for more on making work and life
work together.
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