February 19, 2024 • 63 mins
Ever felt like you're oscillating between the rigidity of competition fitness and the lure of off-season indulgence? You're not alone. Join me us a journey to find that elusive sweet spot—a sustainable balance that melds discipline with pleasure, creating a lifestyle that sticks. Together with our guest Erin, we exchange tales and strategies on structuring a life that doesn't collapse once the trophies are on the shelf. We tackle morning and evening routines with equal fervor, dissecting how these bookends to our day can be the secret sauce to ongoing personal triumphs.
Mornings can be more than just a mad dash to the coffee pot. We peel back the curtain on our own dawn rituals, from the splash of lemon water to the purring companionship of cats, which collectively serve as a launchpad for a day steeped in success. It's about more than just copying someone else's habits—it's finding what resonates with your rhythm. We explore the transformative power of habit stacking and setting intentions, ensuring you're armoring yourself with a mental toolkit to face whatever the day might hurl your way.
But what of evenings, that time when the sun dips and our bodies crave rest? Here's where my kitchen alchemy comes into play—keeping clutter at bay and syncing my internal clock with a restorative sleep schedule. The calming influence of murder mystery shows (yes, you read that right) and the zen of a well-timed cup of tea are parts of the mosaic of my nightly wind-down. If you're ready to challenge your boundaries and you're curious about how something as brisk as a cold plunge can fortify your resilience, then this episode is your call to adventure. Let's cultivate the courage to embrace new habits and the resilience to weather life's storms. Join us and be inspired to weave your own tapestry of routine and ritual for a more balanced, resilient you.
Don't get weird, use your head, it'll all be OK!
Looking for a coach to help you be YOUR best self? Let's get in touch!
www.centerstagethleticscoaching.com
info@centerstageathleticscoaching.com
IG: @teamcsfp
FB: https://www.facebook.com/teamcsfp
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
Hello Erin.
Hello, this is Coaching inCocktails, the podcast, and it's
Tina and Erin again.
We just keep having specialguests.
We've had Kara on, We've hadErin on several times.
I just had my physicaltherapist Dat on.
Did you listen to that episode?
Speaker 2 (00:22):
I'm listening to it today.
Speaker 1 (00:24):
I'm listening to it so you know when he before he
came on the podcast.
He listened to your podcast.
He was listening.
Speaker 2 (00:37):
He's like I'm listening to Erin's story right
now.
Speaker 1 (00:38):
It's so great.
Oh yeah, so he, you were his.
Entry way into our Special sothere's a special connection
Connection that, if you'relistening, this is it.
I'm going to go ahead and dothat.
Oh my goodness.
So what's been going on withyou since we last chatted things
(01:02):
?
Speaker 2 (01:02):
are still going well and you're never going to
compete again in season, yep,yep.
And I every like I would sayevery couple of days or like
every week or something, at somepoint in the day I'm like man,
I'm glad I'm not doing that.
I am so glad I'm not doing that, cause you know I'm not doing
anything that you don't thinkabout.
Your like man, I feel just sofree and like loose with things
(01:25):
and just feeling really good.
Speaker 1 (01:26):
So yeah, I mean it really.
It really is a pretty amazingfeeling and it just.
I just was having aconversation with one of my
clients just a few minutes ago,before we got on, and she's one
that kind of struggles with likeshe's either really on or
really off right, like it's likethe pendulum swings into right,
(01:48):
so it's like super duperfocused or super duper.
Everything is like I'm eatingall the food and drinking all
the food right.
So it's like very on and off andshe was saying how.
She said I really want to getto a place where it's not so
like this pendulum isn'tswinging so far in either
direction.
And you know like she's like isthat like?
(02:09):
Where are you?
Like?
Where are you and like, how areyou doing things?
You know, because you know Ihaven't competed since 2012.
And I was explaining that.
You know, for me, I, I, for alot of newer competitors in
general, including myself, whenI first started competing, you
know, I told her as like, thisisn't something that happens
naturally for everybody veryquickly.
(02:31):
For me, it didn't happen in2005 when I competed, 2006 when
I competed, 2009 when I competed.
2011 is when I started to feelright.
So we're talking, I've beendoing this for a really long
time and hadn't figured out howto not be really on or really
(02:51):
off right.
And and finding that balance andreally the lifestyle of it
right.
And so I told her.
I said there was something thatfinally clicked in my, you know
, 2011, 2012 seasons and when itcame off of 2012 and I didn't
bench and I didn't feel like Ineeded all the food and I didn't
feel this crazy, like the prepwasn't hard in the sense of like
(03:16):
I was miserable.
I wasn't miserable.
The whole prep I was veryflexible.
The whole prep I felt good.
The prep, it was the best Iever looked.
It was the best I ever did.
I came off of that prep.
It was the first time I didn'tjust feel like I had to eat
everything and it all right, itjust like.
First, everything came togetherright and a lot of it was
mindset, A lot of it was growth.
I've been doing it for a longtime and it was actually as I
(03:40):
was getting ready to considercompeting one more time that was
supposed to be my last seasonthat it decided no, like I found
the middle ground.
Yeah, I found the holy grail.
I was like I can eat withouttracking everybody.
I can't.
I'm not obsessive about things.
I feel good in the gym, I feelgood in my body, I feel you know
(04:01):
, I gained some weight back, butit wasn't excessive Like I
normally would, and I was likethis feels amazing, this middle
ground, this lifestyle.
I was like I finally discoveredthe lifestyle and not this I'm
on or I'm off season, right,this like anyway.
And that it was literally inthat moment that I was like I'm
(04:23):
not competing anymore, Like Idon't need to, I don't want to
and I don't need to because.
So I think there is somethingto that.
Right, I'm not discovering, butthis is not the podcast topic
we were going to talk about, butI want to put it out there
because it was like weighing, itwas like really in my head and
I know that you're in this spacetoo, yeah, and it was in that
(04:45):
moment.
I had no desire to do theextreme dieting ever again,
right, Because and I thinkthere's something to that, I
think there's.
I'm not saying that every personwho competes is like, hasn't
found that middle ground, thatholy grail that says, man, this
(05:05):
is a really amazing place, Like,why would I ever want to do
something different than this,right, Like?
But I do wonder.
I do wonder how many peopleknow what that place feels like,
or if most people are stillstruggling in that pendulum that
I say struggle, because I don'tthink a lot of people know what
to know that they're struggling, right, Maybe they don't and,
again, this may not apply toeverybody, but I've been doing
(05:27):
this long enough that I feellike the people that I see
compete and compete and competeand compete definitely don't
know what this happy place lookslike.
Speaker 2 (05:37):
Right Now the client that you were talking to, is she
a competitor?
Speaker 1 (05:41):
Yes, yeah, she's in prep right now.
Speaker 2 (05:43):
Okay, yeah, I think that that's also something a lot
of a lot of the girls when Iwas, when I got off the stage
when we were havingconversations, that was one of
the biggest things.
Like that structure that youhave with checking in with the
coach every week or every day,having everything laid out every
day, and then all of a suddenthat disappearing after the
(06:05):
season ends, that's a shocker toa lot of people.
And then they just fall apartwith that, with that lack of
structure.
So what I did was and this kindof goes into what we're going
to talk about today is when youset yourself up for success for
the day and then at night forthe next day, then that's going
(06:26):
to help and build upon you know,those successes.
And then the structure whetherit's a little bit more loose,
like I am now, which I'm sureyou are now like, we both have
structure, we both have routine.
That's never going to change, Ifeel, like in either one of us.
But we don't have to measureour whatever coffee creamer like
exact anymore.
(06:46):
We don't have to like measureour food exact anymore Make sure
we have this amount of water bythis time anymore.
So that also helped.
That structure helped during mycompetition season, for sure.
That definitely set like thattone for me.
But now I still follow it.
It's just not as structured,it's not as structure.
Speaker 1 (07:10):
It's routine.
That's not rigid.
Yes, Right, I mean that's kindof how I write.
I have, I have this.
It's always a joke in my life,but I am, I am very structured
and I am very routine oriented.
Right, I am.
I'm maybe rigid in some areas Iknow people might disagree with
(07:31):
me.
I'm not rigid, I call itstructure.
I have this running joke that'slike without schedule and
without routine there's chaos,and I can not have chaos right,
but really so I make that jokeall the time.
I'm just like.
I'll give an example, for theother morning there were
tortoises in my kitchen sink.
There's tortoises in my kitchensink a couple of times a week
(07:52):
because the tortoises need abath.
I get that they should misssink.
It is what it is right.
Like it just happened to bethat the tortoises were getting
a bath in my sink when I neededto make my breakfast and Eric's
like.
He's like, well, you can stillmake your breakfast.
I was like no, I can't make mybreakfast with tortoises in the
sink.
He's like.
I said there is a.
I said I have a method and thatis not going to work for me.
(08:14):
So I just stood in the kitchenwith my arms crossed waiting for
the tortoises to be removedfrom my sink so that I could go
on about so again.
So that might have been alittle bit more rigid.
Speaker 2 (08:23):
Right.
Speaker 1 (08:24):
I could have probably been flexible and still made my
breakfast, but I was just likethat's my joke, right?
So I do.
But I do thrive on routine, yes, and I think what you said is
really.
It's really smart, it's reallykey is there is this big?
There's a big let down.
I think a lot of times after ashow, it's like you have this
(08:45):
like what now?
Like what do I do now?
I have been solely focused onthis thing and everything has
been very meticulously weighedand measured and done and now I
don't know what to do withmyself right.
Because I no longer, in airquotes I'm using, have structure
.
Well, why don't you havestructure?
Why are you just letting yourlife, just you know, implode
(09:09):
just because the show's over?
Right, Whether it's food, sleep, drinking, not going to the gym
, like whatever those things are.
And that gets into that veryblack and white thinking of I'm
all or nothing, I'm on or off,so I'm either on a schedule or
not on a schedule, and that'swhere everything falls apart,
right?
The key really in this is thelifestyle aspect of it.
(09:32):
Right, and the lifestyle is thelifestyle, whether you're
competing or not competing,right, if you want to be.
So.
This is not just forcompetitors, but it does apply
to making sure that you stay ina routine, while giving yourself
maybe some wider parameters ofyour routine and the things
within that.
But for the most part, myroutine is still my routine and
(09:56):
for any health and fitnessendeavor, competing or otherwise
, you just want to be ahealthier person.
I have a more well person.
Routine is important.
Speaker 2 (10:05):
Yeah, and I consider myself an athlete still.
I'm sure you do.
You still walk hard and go andhave that training schedule and
you know still lift and do whatyou can.
So when you for competitors, atleast when you're done that
competing part of it and youknow that you're done, get
(10:26):
excited about it.
I would get so excited to startlike it's just like a new
chapter and you're not focusingon.
Well, I have to make my coachhappy.
I have to make sure I check inwith my coach and do all the
things my coach said.
Now you can run the show and belike okay, I want to do this,
because I want to do this, andyou know, not because I have to,
but obviously keeping in theroutine and the structure, but
(10:50):
also like putting in things thatyou want that make you feel
good that you didn't have whenyou were competing.
You know what I mean.
Speaker 1 (10:57):
So but I think the problem with what you're saying
is that and you and I have kindof touched on this before is
being able to love and trust inyourself enough to make those
decisions for yourself.
Yeah, and many people put allof that in that accountability
on somebody else's shoulders,right.
(11:17):
So I tell my clients all thetime I was like, especially when
the words come out that, likethis, will you have to hold me
accountable?
And I'm doing it because I didit because I knew I had to check
in with you and I'm like yougot to be accountable to
yourself first and foremost.
Yeah, the problem with thatstatement is too many people do
(11:40):
not trust themselves to have theanswers right, and you have to
love and trust yourself enoughand have enough faith in
yourself to have the answers,even if they're not the right
answers, and to be willing tofail at whatever it is that
you're.
You know you've made thedecision to do, versus me just
telling you what to do, right.
(12:00):
So you have to be willing totry some things and figure out
what's working, not working,yeah, and really it's a trust
factor that people don't have,and so when they lose the
accountability although I haveclients that stay with me
through all, through the offseasons and I've had them for
years and years and years but, I,
think there is some element ofthey don't trust themselves
(12:22):
without me.
Yeah, yeah, and that's wherethings will start to fall apart.
Right, because the reality is,whether you're checking in with
me weekly or you're checking inwith yourself weekly or daily or
whatever, the result shouldn'tbe any different, right?
Right, this is not just, andeven my check-ins I try to tell
(12:43):
people like, it's not just datafor me, it's data for you.
Right, it is a way for you toreally think about what did I do
this week?
How did I feel this week?
Right, so it's a reflectionprocess, it's a form of
journaling.
Speaker 2 (12:58):
Yeah, and it should be right.
Speaker 1 (12:59):
It's not just like I felt strong this week.
Thanks for that.
Like you know really could weget like a little bit more.
You know, analysis, I had nostress this week, none, I love
my clients that tell me theyhave zero stress.
And I'm like man, I want tolive in your shoes right,
because I got like stress comingout my fucking ears.
(13:20):
But you know, but yeah, so thoseare the kinds of.
So it is that routine and thatstructure, that accountability
to yourself.
These are the kinds of thingsthat create this light that
allows you to live in thislifestyle in a flexible, but yet
still routine and structuredway.
Yes, right.
Speaker 2 (13:41):
Yeah.
Speaker 1 (13:42):
I think people, I think routine and structure have
like a negative connotation.
Speaker 2 (13:48):
You do, so maybe we need to.
Speaker 1 (13:50):
We need to come up with a different word, right
Like I mean lifestyle, I thinkis.
Speaker 2 (13:56):
I feel like that's a flexible word, yeah.
Speaker 1 (13:59):
So we can put all kinds of meanings in it.
But you know, but that isliving a healthy lifestyle does
require.
Speaker 2 (14:08):
I don't think you would find anybody who, if you
looked around at the people inyour life that you considered
healthy and well and balanced,and all of those things that
didn't have some kind of routinestructure, so on and so forth
right, and that is the perfectsegue into what we're going to
be talking about, because, yeah,when I go to work, people see
(14:32):
that I'm in shape, I lookhealthy, I feel good, but they
don't see the behind the scenesof what I do to prepare myself
for the day or prepare my bodyfor what I'm gonna do in the
afternoon and all of thosethings.
It's kind of like behind thescenes.
They don't see all the hardwork you're doing, they just see
the final product or whatyou're doing.
(14:53):
So, yeah, having and thepodcast today is about morning
routines and evening routinesand how to set yourself up for a
good day and a successful day.
Speaker 1 (15:08):
So I don't know how, if you wanna start, tina, like
with what you do or how youwanna do that, yeah, I mean,
I'll just I can kind of give mya quick overview of my routine,
but I will say, routinesinstruct this, let's caveat this
with.
It doesn't just happenovernight, right, it's a habit.
(15:28):
It's a habit right.
So the structure, this,routines and things we're
talking about, these are habitswe build into our day right as a
daily practice.
It didn't happen overnight, itdid happen throughout all my
years of competing, right, andwe call it habit stacking right.
So you just kind of build onthat and you find what works.
So none of this happensovernight.
You still have to put in thework, right, like you can't just
(15:51):
go well, here's what Tina does.
I'm gonna do that and then I'mgonna be successful.
Here's what Tina does, and I'mjust gonna follow Aaron's
routine and then it'll besuccessful.
That is not what I'm saying.
Speaker 2 (16:02):
And when we explain what we do in the morning.
Yeah, that's not.
We're not saying if you do this, you'll be the best and
successful and we have the toptier routine that you have to
follow.
But my goal for this podcast isthat when I say some of the
things that I do in the morning,when Tina says some of the
things that she does in themorning or at night, then you
(16:23):
can be like oh, I could probablyfit that in.
That sounds like something Ilike or that I can do.
Let me try to put that in forin my morning.
Or I really like how Tina doesthis at night.
I'm gonna try that for a weekand see how I feel.
You know.
So that's what I'm thinking.
You know how to go about thepodcast.
(16:44):
You know that's what I wantpeople to get out of.
This is hey, here's some ideasthat you can use to set yourself
up for a good, successful day.
And use them or loot Like ifyou don't want like any of them,
then don't use them.
Speaker 1 (16:59):
Use it or don't use it.
But this is and also, havingworked with so many clients over
the years, I mean probably likethousands of women at this
point this shit works right Likethis is not like everybody that
is successful that I've everworked with has some kind of set
(17:20):
routine that they follow on adaily basis and I can tell you
all the ones who aren'tsuccessful are all over the
place.
I'm just saying and there mightbe some outliers, but in all my
years of doing this thing, thatis the biggest difference
between success and I don't wantto say failure, but maybe not
reaching your goals is great.
So, my morning routine, so I getup every morning at 5.30.
(17:41):
My body is so set on thatroutine that even if I claim I'm
sleeping in on a Saturdaybecause I don't have anything to
do, my body says oh no, you'renot.
Speaker 2 (17:54):
You're gonna get another Saturday anyway.
Speaker 1 (17:56):
But I actually love not having to wake up to an
alarm clock.
In fact, most of the times Iwake up before my alarm clock,
so I'm at 36 o'clock.
Every once in a while I'll getto sleep, in quote unquote,
until six o'clock in the morning.
I, immediately, as soon as Iget up, I mean literally, I go
(18:16):
pee, I weigh myself.
I do still use a scale as ameasure of nothing other than
data for myself.
Right Between my lupus and medsthat I'm on and other things
that are going on with my body.
It really does help meunderstand, like my inflammation
and things like that.
Like I don't use it as I like Idon't care if it's up four
pounds.
If it's up four pounds, I'mlike, okay, right, If it's down
(18:39):
four pounds, I don't care.
So for me it is a tool that Iuse.
I immediately drink about sixto eight ounces of water.
I keep a water bottle by my bedat all times, and so I just
suck down a bunch of water.
I usually put on my workoutclothes before.
Even so, when the first fiveminutes are getting up, I have
my workout clothes on.
(19:00):
And I will tell you again, justbecause I put them on doesn't
mean I actually always work outthere in the morning because
it's I intend that I'm going towork out.
There are days that I realizewithin about 30, 45 minutes that
my body is just not in a goodplace, for whatever reason, and
(19:20):
I might not work out at all.
I might just go walk on thetreadmill, I might lay in my gym
floor and do some yoga, right,so I've always but you're still
doing something.
I put them on, I'm doingsomething.
Go downstairs, I grab my cup ofcoffee and I sit at my laptop
and I, you know I actually Ilove working first thing in the
morning.
I'm like that, like I loveputting check-ins and stuff the
(19:41):
night before because I can knockout some shit.
I'm like bright-eyed andbushy-tailed first thing in the
morning.
Yeah, within 20 minutes ofwaking up, sometimes 15, I'm
always pooping.
My digestion is so regular, tothe point and again, sorry
people, tmi, if I'm telling youlike, when you're this regular,
if I sleep past my normal, ifI'm trying, if I'm still in bed,
(20:04):
my body will wake me up becauseit needs to poop.
Same, it's like what are youstill doing in bed at 6.15?
You know we poop by now, right,like?
it's like it's like this ispooping time, get up.
So yeah, so there was that.
And then you know I also.
I make my bed so as soon as thedog, because I have to wait
(20:26):
till the dog gets out of the bed.
Once the dog gets out of thebed, I make the bed.
So I make my bed every morning.
So the key things are here.
I get up at the exact same timeevery morning, or within 30, 45
minutes, with, without my alarm, and this is actually.
It is actually proven that youshould keep the same wake sleep
schedule within an hour for thebest sleep habits, right, like
(20:48):
week, weekdays, weekends,whatever, as much as you can.
I have water first thing.
My digestion is same timepretty much every day.
I put on my workout clothes assoon as I get up in the morning,
I sit at my computer and thenI'm usually out working out in
my garage by about seven.
(21:08):
So between five, 30 and seven.
That's what I do in those 90minutes.
What do you do when you get up?
Speaker 2 (21:14):
So, and here's, it's kind of nice because you have
the perspective of working fromhome and I have the perspective
of actually having to go into anoffice or a school.
So I have to be at work by 7 am.
I usually get there a littlebit before that because the kids
come in at 7.15.
So you got to be on it andready to go.
(21:34):
So I wake up a little beforefive o'clock and again, that's
because I want to and I like to.
I don't like sleeping in anddoing all that and my body does
wake me up too.
So, which I.
It's great, yeah.
But I have a sunrise alarmclock and it's so great because
the light starts going on.
(21:55):
There's no noise, yet the lightstarts going on like 20 minutes
, 15 minutes before my alarmactually goes off.
So I usually wake up to thatbefore my alarm goes off, which
is great because it gives memore time.
So wake up, do a little bit oflike mild stretching in bed
first, because I'm getting alittle older.
Speaker 1 (22:14):
I do that too.
Speaker 2 (22:14):
Actually, I let that work out I knew I was going to
say I know you did that becauseyou said that in a check-in one
time.
Speaker 1 (22:19):
Yeah, I do it in the morning and I do it at night,
we'll get to the nighttime.
I almost completely forgot.
I actually just added that,like the last six months, I
think that's why and I do I dolike big cat stretches and stuff
in the bed before I get out andjust like rolling your angles
and your shoulders.
So that I don't step out of bedand follow my face, because I'm
51.
Exactly All these creaks.
Speaker 2 (22:42):
So I do.
It's not long, just a littlebit, just to get my body like up
and awake.
Then I go to the bathroom, doskincare, brush my teeth, all
that kind of stuff, and then Iusually let my cats in for like
five to 10 minutes, becausethat's like our time to like do
our pets and our cuddles andthings.
And then I go downstairs and Idrink my water.
(23:02):
So I do lemon water, I do awhole 32 ounces just because I
need so much water in themorning, like I'm obviously
everyone's dehydrated but I justfeel like I need a lot of water
and then I drink that.
I start prepping like mysmoothie and like lunch stuff
for the work day and then goback upstairs and that's when I
(23:26):
make my bed, get dressed and allthat.
But I also meditate.
So that's my time where I havelike 15 minutes, 20 minutes
where I sit, no phone, nothingdistracting, just sit.
Do some journaling if I want to, if I feel like I need to just
prepare myself for any potentialhiccups throughout the day,
(23:47):
like here's how you're gonnahandle situations like all that
Setting your intention for theday?
Yes, and, yeah, that and that'sa big one too.
Like setting, just setting likea mini goal for the day, like,
hey, I just need to get thisdone, or, you know, it doesn't
have to be this long, lengthyprocess.
And then I also and then thisis something I just added like
(24:08):
in the past, like week or two, Inoticed that I had a couple
extra minutes.
Like I was like, okay, I have afoam roller and I always had it
downstairs and I never used it.
So I was like I realized myhips were getting tight and like
I just needed to stretch more.
So after I meditate I foam rollfor like five or seven minutes
and I'm loving that becauseobviously it helps me, you know,
(24:31):
remain a little bit more limberand stretched out and
everything.
And I'm, you know, getting sorefrom the gym sometime.
So it helps in the morning tokind of get all that, those
kinks out.
And then after that I godownstairs.
I mean I started making celeryjuice in the morning.
I used to do greens powder, butI don't trust greens powders, I
(24:53):
don't know.
I used to, and then now that Iwas like doing some research on,
I'm like you never know what'sin those, so like just gonna do
celery juice.
So I love that.
Real food is always better,yeah, yeah.
So I'm drinking that, I'm doingmy makeup, doing my hair, and
then, by that point, it's justabout time to like start getting
ready to leave, eat some fruitand something like maybe a
(25:16):
little bit of the smoothiebefore I go, just to have
something in my body, and then Imake tea and then I'm pretty
much out the door.
So everything is timed soperfectly.
Speaker 1 (25:28):
And that's where I'm saying the structure, because
that you just listed a lot ofstuff which sounds like it takes
you less than two hours Ifyou're getting up a little
before five and you're at schoola little before seven, yep, how
long is your?
Speaker 2 (25:40):
commute, oh like not even 10 minutes Okay, so yeah.
Speaker 1 (25:45):
We're looking at 90 minutes of stuff.
Yeah, like yes, right, and I goahead.
Speaker 2 (25:52):
I'm sorry, oh no, I was just gonna say, even though,
like during the weekdays, thesethings are timed like, I have
to make sure that I try to getlike the timing rate so I'm not
late, cause I being late in rushis the worst.
I keep that and so many peopleare rushed in the morning and
they're dysregulated all day andI do not want to be that person
, but I do the same thing on theweekend.
(26:16):
So I might take a little longerdrinking my lemon water, I
might take a little bit longerpreparing a salad, like, but it
always happens no matter where Iam, no matter what day it is,
so it doesn't matter.
That doesn't change, and I'mgonna speak for you too.
I know that if you don't dosome of these things in the
morning, your day seems offright, like I just don't feel
(26:38):
the same.
So, yeah, it just ingrained inme at this point where I just
kind of go and I know what I'mdoing.
And that's where I think, oncepeople get over that hump of, oh
, I have to do this, I have todo this, let me check this off,
once they get past that and it'sjust regular and a habit, then
you're gold.
Speaker 1 (26:58):
You're telling me yeah, and that's the key.
Right, like with it literallywith anything in life it takes
practice.
You have to actually do thework to reap the benefit period.
There's no shortcut around this.
You just have to do some shit.
That doesn't feel like it'ssuper fun in the beginning, like
maybe you don't care if yourbed is made, but it is just.
Hey, nobody else in my housecares that the bed is made, but
(27:19):
I do right.
Like it's just a way I start myday and I will say that once I
make it out into my garage,though, so kind of adding on to
my morning is whatever I'm doingin terms of movement that day a
workout, a spin, or whatever Istretch always, I you know,
(27:41):
sometimes five minutes,sometimes 15 minutes.
It just depends on how mybody's feeling that day and time
wise, like what I have going on, I don't meditate every single
day, no-transcript do at leastthree times a week and I cold
plunge at least three times aweek.
So and that's something I haveadded consistently now that we
(28:02):
have an actual water chiller andthe cold plunges in my garage,
because the whole thing with itbeing outside and the ice cubes
was a giant pain in the ass thissummer, so I'm thrilled with
that.
I cannot even begin to tell youlike how amazing the cold
plunges.
It is like this literaldopamine hit.
It doesn't matter how, and it'sa real thing, it actually
(28:26):
spikes dopamine.
So I feel you fork when I getout.
It's just it feels amazing, andso sometimes, when I'm pressed
for time, I actually just do mymeditation in the cold plunge.
Yeah, so I kind of combinethings right, right, so I
meditate at least three times aweek.
I cold plunge at least threetimes a week, stretch always,
(28:51):
and then it's, you know.
And then I'm doing my breakfastright, and I do work from home.
I make, I literally make thesame breakfast every single day.
You make a breakfast smoothie,I make a breakfast soup.
It's weird, I eat soup forbreakfast.
I don't even, I don't even geta little bit of it.
Speaker 2 (29:05):
I do in the summertime and then I sprinkle
fruit on top.
Yeah, that's good.
Speaker 1 (29:08):
Well, it's a warm soup and I love it and it's
wonderful.
It's got spinach, it's got likeground turkey and rice and
broth and it's got an egg in it,so that's what makes it
breakfast-y.
Speaker 2 (29:18):
Oh, okay.
Speaker 1 (29:19):
And then I have a side of fruit with it.
I have it every single day.
It's either a breakfast salador a breakfast soup.
I know, there you go, but, andthen I go out my day, whatever.
You know, I'm either eitherworking on client work at my
computer or running to doctorsthese days and running to
doctors appointments and lettingplumbers into my house.
And you know, and I'll say like,for the last three days,
(29:42):
because we had service peoplecoming in the house so early, I
did have to pick and choose whatI could do of my routine, right
, like I actually.
I knew I would not have, that'sa lie.
I could have made the time towork out if I wanted to get up
earlier and if I want, you know.
So I would have had tosacrifice some things if I
(30:02):
wanted to try to slam a workoutin there.
But I chose for two days not towork out.
I still got up and did all theother things, like.
So I just cut the 60 minutes ofmy training out and so, no, I
didn't cold plunge, I didn'tmeditate, you know that kind of
thing.
But I had to pick and choosebecause my schedule was pushed a
little bit with contractorscoming in my house.
But yeah, that is my routine.
(30:23):
When I go to Shinketeague, whenI go to our beach house, I do
the exact same thing right.
Maybe on a little bit of aslower schedule.
I take all my food.
I still make the same breakfast, right, Like cause that
breakfast is such an importantpart of my morning routine, it's
like my favorite part of theday.
And then after breakfast I takea shower and where I meditate
(30:48):
and set my intention for the day.
So it's a different.
It's a little bit of adifferent thing for me in the
shower than it is in my coldplunge, Like I, my shower is the
scalding hot three minutes ofhow's the stay gonna go, and
then I get out of the shower andI start my day.
Yeah, yeah, I mean every singleday, without fail.
I do it on vacation.
(31:09):
I did it in Costa Rica, I didit, you know, I did it in
Montana.
I mean it's a little different,right, but it's still it's
still something.
Yeah.
Speaker 2 (31:17):
Yeah, and that's where I want everyone to like
get to that point, where they'reat our points, where you just
do it, no matter what, you don'teven have to think about it.
And if you don't get to everysingle thing on your list, it's
okay, You're still gonna have agreat day.
You just have to then startagain tomorrow.
So a lot of people are verywell, I did it for a week and I
(31:40):
don't know it.
Just I didn't, you can't.
You have to do it longterm.
You gotta try it.
You gotta incorporate thingsthat are good for you, not
because somebody else said to doit, or there was a book that
said this is the ideal morningroutine.
This is what you gotta do, Juststarting incorporating little
things here and there thismorning routine.
If somebody would have saidthree years ago this is what I
(32:01):
would be doing every day, Iwould be like whoa, what the
heck?
No, I don't have time for that,but I do now and I love it.
Speaker 1 (32:08):
So Well, and it's you know what, and you probably
didn't have time, but you set upa routine that you made time
for and it's important to you.
Like my husband gets up earlierthan he needs to, so that he
doesn't have to rush through themorning, right?
So part of his routine is helikes to sit in his recliner
with his coffee, watching TV for30 minutes, yeah, or scrolling
(32:33):
on his phone.
That's his thing.
That's how he starts his day,makes him feel good.
He doesn't wanna.
Just he could sleep in an extrahalf an hour, but that's just
you know what I mean, but that'sjust how he you know, he kind
of like sets himself up for theday, and I think a lot of people
get hung up in the well, Ican't do all of those things.
So I'm just not going to.
So I'm just going to live inchaos and just let life happen
(32:56):
to me instead of I'll let myschedule happen to me instead of
me controlling my schedule.
Right Like, you are in controlof these things and you do have
to put in the work for it tomake a difference.
It's going to take time.
None of this is going to happenovernight.
Speaker 2 (33:09):
Right Now, let me ask you, because I know a lot of
people have kids- and I don'tand you're an empty nester at
this point.
So you don't have little onesright now and I don't.
So a lot of people wouldprobably say, well, I can't do
that because I have three kidsor whatever.
Speaker 1 (33:27):
So what would you say to that Bullshit?
You're in control of your kid'sschedule.
Yeah, I only had one.
I do.
Yes, I do realize that havingtwo or three or four is going to
make it a lot harder, but evenmore important reasons to have a
(33:49):
schedule.
We, eric and I, both were veryhighly regimented.
Most of my son's younger yearswe were competing, so things
were real regimented.
And so was he right Because wewere.
Yeah, he didn't.
Okay, shit happens, tipper,tantrums, kids sick, throws off
(34:11):
your schedule.
I'm not talking about thatstuff.
We trained him from an early age.
Right, I will say we did sleeptraining.
Right, because sleep isimportant for all of us.
Right, it was very, very hardto get through it.
But then my son was like theworld's best sleeper, to a point
where there was no alarm clockin the world or any noise that
was ever going to wake him up.
It was terrifying becausenothing would wake him up.
(34:32):
But he was very regimented andscheduled.
I'll say it made things kind ofhard when he was younger
because we didn't have as muchflexibility.
So, like he ate, because wewere so regimented, this kid ate
at, let's say, five o'clock.
Every night is when he ate hisdinner or whatever time he ate
(34:54):
his breakfast.
Right, we had him so regimentedthat, god forbid, you fell off
of your timing for whateverreason.
Then we have a kid.
That's like screaming, bloodymurder and temper tantamounting
and melting down because we'renot eating at that.
So there's good and bad rightOf having little people on a
schedule, but to me there's moregood than bad.
Speaker 2 (35:14):
Oh yeah, I agree it.
Speaker 1 (35:18):
So, yeah, he was just as regimented as we were.
Because we were regimented, hedid not get to dictate the
schedule.
So I'm just gonna call BS.
If you're a parent out thereand I'm not gonna, I'm not going
to apologize, you do?
You?
Do you right?
Like I'm not saying you're, youknow, if you let your kids run
(35:38):
a muck and they could, and yourlife is chaos and you enjoy that
, go, you Go ahead, I don't.
So things were going to beregimented right.
Speaker 2 (35:48):
So yeah, yeah incorporate the routines with
your kids too.
Like some of my, the peoplethat I follow online are moms,
and you know they're fitnesspeople too, and it's cool to see
how they, you know, in themorning they stretch and their
daughter comes out and thedaughter stretches with them, or
they drink their smoothietogether, or they do things
(36:10):
together rather than oh, this ismommy's time, I'm gonna do all
this at between I wake up and bythe time the kids wake up, just
maybe start incorporatingthings with your kids too, and
then they'll start thinking of aroutine and thrive on that too.
Speaker 1 (36:23):
So, yeah, and you know, once he, you know, was a
teenager and you know sort ofhad the ability to do his own
thing.
Then yeah, kid was, you know,Saturday and sleeping till one
o'clock in the afternoon andwhatever.
But now he's, you know he'sthriving in the Navy right.
And on a pretty regent, you know.
(36:43):
So it pays off, right.
So not, it's not just good forus, it's good for our kids.
Right, Routine and structureare good, because it is to me it
is a very critical adultingskill.
Yeah, and if you don't have ityet as an adult in your 30s, 40s
or 50s, it's time to get there.
Let's get on that shit, allright.
(37:07):
So that's morning routine.
What's your evening?
Speaker 2 (37:12):
routine.
Yeah, I also want to say thenight routine is essential for
the good morning routine.
So quick example last night Iwent out with my friend and I
had a great time.
It was fabulous.
But I stayed out way later thanI normally go to bed and I
noticed it this morning.
I was very off and I was likehow do people function on this
(37:35):
amount of sleep?
Like you said earlier, my bodywoke me up at 5.530 and I was
sleeping in for me.
I was like, oh no, how am Igoing to function today?
So I was completely thrown off.
Speaker 1 (37:48):
But so I'll just add to that, because same same.
Yeah, we're supposed to go outwith friends tonight.
So last night we were textingtrying to figure out what time
we were going, and the woman wewere going out with she's like
well, how about we meet at seven?
And I was like oh no.
I was like I'm like that's likean hour from my bedtime.
(38:09):
Can we move it up to like 5.30?
Right, so we can go on at leastin job Cause I was like I can't
start my night at seven o'clock.
I was like and she's even olderthan me.
And I was like I was like ohman, I love you, but can we
start earlier?
And then the joke was like ohyeah, we're going to go out for
(38:30):
the early bird special.
And I was like, damn skippy weare.
I was like 4 PM dinner.
Cause, so I'll still be homelater than my normal bedtime and
it will it will wreck me for aweek.
Speaker 2 (38:41):
Yeah.
Speaker 1 (38:42):
It really.
Speaker 2 (38:43):
I just don't get how people can go to bed at like two
in the morning and wake up atsix.
I just can't.
Oh my gosh.
Speaker 1 (38:49):
Well, here's the thing they can.
But there, there's, there's.
They're not living theirhealthiest life.
Right, right, oh yeah, thedifference between sure I can
and I'm quote unquote in my airquotes again functioning, you're
not doing anything good foryour health.
Yeah, yeah, do what you want,but live your best life In the
(39:12):
long run.
It's not helping In the longrun it's not helping.
Speaker 2 (39:14):
No, but a good night routine sets you up for that
good morning routine and thegood day.
So I think the night routine isjust as essential, you know, as
setting up your day in themorning.
So I get it's, depending on theday, like I go to the gym right
after school, so I'm usuallyhome by 435.
I take a shower at night, so Iget in the shower right after I
(39:35):
get home.
Because if I do all my stuff,like prep dinner and get my you
know, clean up or whatever, thenI'm not going to get in bed
until like later.
So I like to just get all theday off and shower.
And then, you know that's whenI do like dinner prep or, you
know, if I have to, you know,clean up something around the
(39:57):
house or organize something ordo some work or whatever.
It is just for a little bit oftime.
Then I eat dinner and then byseven o'clock I have a setting
on my phone.
I have an Apple, so they havelike do not disturb, or like the
.
What is it called?
Oh my gosh, I don't even knowwhat it's called now, but all
your apps, like social mediaapps, go like fade.
(40:19):
So if you click on it it'll saytime limit and you can't get on
it unless you go around and say, oh yeah, I'm going to have 15
more minutes.
Speaker 1 (40:29):
But so it's like the parental, you put your own
controls on.
Yes, it's like controls foryourself, so, which I think is
great, it's smart if you'resomebody who just mindlessly,
you know, grabs your phone andstarts scrolling for shit.
At least it's a moment of like.
Oh yeah, no, don't do that Like, it's just that little bit of
(40:52):
time, right?
That mindfulness space, that'slike, oh okay, yeah, right, let
me put the phone down.
I don't need to be on thatright now.
No I think that's really,that's a really smart thing.
Speaker 2 (41:00):
So unfortunately fortunately and unfortunately I
mean I don't get on my phoneduring the day, as much I can
text here and there, but very,very rare and cause I don't have
service, which is great butthen not great at the same time.
So I have like this smallperiod in my day where I can
text people or whatever, butusually that seven o'clock when
(41:23):
social media goes fades and Ican't get on anything.
That's when I usuallycommunicate with other people
for a little bit, and that issomething I'm still trying to
work on too, because I don'tnecessarily wanna be on my phone
and I don't wanna be at a beckand call of somebody like oh, I
have to answer this text rightnow.
So that's something I'm stilltrying to navigate for myself,
but for the most part I'm notscrolling past seven 715.
(41:48):
At night, I always turn all thelights off and I put lamps on
because in the light.
I used to have a red light lampin my bedroom but it broke, so
I need to get a new one, causeapparently I listened to
Huberman Lab.
I think you need to go.
I love Huberman Lab.
Follow him because he'sfantastic.
Speaker 1 (42:05):
It is so scientific and based I mean, the downside
is that his podcasts are likethree and a half hours long, so
I feel like every single one ofthem is a book.
But that's kinda how I just.
It takes me a while and I can'tlisten on faster than 1.2 speed
because then the information'sgoing too fast.
Speaker 2 (42:24):
I was gonna say he's definitely science-y.
So definitely yeah, there's alittle long wait and some stuff,
but it's great, theinformation's fantastic, so that
was one of the things that hehad said, so I incorporating
that, but I dimming the lights,telling your body okay, it's
time to go to bed, because inthis day and age, technology
runs and rules us.
So our body seeing the sunset.
(42:46):
That doesn't necessarily likeback in, you know, 200 years ago
, the sunset.
Okay, we're going to bed.
But now it's like, okay, let meturn these lights on, let me
get on my phone, my computer,all the you know the light from
that and it's-.
Speaker 1 (42:59):
We have fucked up our circadian rhythm we have.
Speaker 2 (43:02):
So that kinda gets me into like, okay, it's time to
start winding down.
That's when I take mysupplements like magnesium,
ashwagandha, lemon balm, andthat also helps the adrenals,
like you know.
Let's like settle down and thenI read, you know, just kinda
sit, just relax a little bit,and then I go upstairs I do a
(43:24):
gratitude journal before I go tobed.
Any journal, any thoughts fromthe day, that kinda thing.
I put my humidifier on, mysleep mask on and I'm in bed.
So yeah.
Speaker 1 (43:35):
By what time?
What time are you in bed?
Speaker 2 (43:37):
I would say between eight and nine.
Yeah, Now when I was in prep itwas like 7.30, but now I'm
like-.
Speaker 1 (43:46):
Now you're super flexible and you get there.
You can stay up like a grownwoman til eight o'clock at night
.
Speaker 2 (43:52):
But yeah, but I know and I'm sure you're the same way
, but your body knows, okay,it's time to start winding down,
Like oh yeah, 100%.
Speaker 1 (44:01):
So yeah, so similar like my, again pretty regimented
.
At night I try to be done withmy client work and off my
computer by five at the latestso that I can kinda start into
my evening routine.
Sometimes it goes a littlelater than that, but between
five and six, yeah, and then Imake dinner every single night.
(44:23):
Step on the rare occasion, liketonight, where we're gonna go
out, right, so maybe once a week, which is and actually is
unusual for us to go out liketwo weekends in a row.
But here we go.
Probably gonna regret it soyeah, so I make dinner every
single night.
As soon as I'm done dinner, Iam also a so again with like the
(44:48):
tortoises in the sink situation.
I'm a little OCD about mykitchen, so I am a all dishes
are washed as I cook kinda girl.
No matter I'm cooking andwashing, you will never see a
stack of dishes in my sink.
If you do, somebody who'sprobably kidnapped me.
Yes, so by the when dinner isdone, I immediately like clean
(45:09):
everything up, everything, tubwhere containers in the fridge,
dishes are washed in thedishwasher.
I set my coffee pot for thenext day.
Do that every single night, andthen Eric's usually coming home
so we don't actually eattogether cause he goes to the
gym at night.
I work out in the morning andthen you know I like to eat
earlier.
He eats a little bit later, butby the time he gets home, if
(45:30):
the weather's nice, we try totake the dogs for a walk and
then one day later I cookAbracadabra and Fed.
Yeah, I'm literally likewrapping up my day.
I stay off my phone at thatpoint.
I don't turn on my do notdisturb technically until I go
to get in bed, but I just keepit plugged in in the kitchen and
it's always on vibrate.
I never have you will not hearmy phone ding, dong beep, like
(45:54):
ever.
I have a watch too, so it'llbuzz and I can glance and go is
that anything I need to payattention to or not?
And let it go, and then usuallyby seven o'clock.
So our wind down time, so ourtogetherness, is watching
whatever random show we love.
We love TV, so it's whatevershow we're watching at the time,
(46:16):
whatever series we're into.
Right now we're currentlywatching what's it called
College roommates, friends fromcollege.
So Netflix is kind of like asitcom-y kind of thing, like
they're like 20, 30 minuteepisodes or whatever.
Speaker 2 (46:31):
So we watch one or two of those.
Speaker 1 (46:33):
Or it's like a Yellowstone or a Homeland or
something like that and it'slike an hour long episode.
So let's say, usually we'redone by eight.
So we'll say TV time is betweenlike 6.30 and eight.
I make my sleepy time tea at7.30 every night.
So whatever we're in the middleof watching, it gets paused.
Eric looks at me like what areyou doing?
(46:53):
As though he doesn't know.
I'm like it's 7.30.
I'm making my tea Everyone's.
In a while I'll hit pause andbe like, oh shit, there's only
six minutes left.
I'll wait till 7.36 to make mytea.
But literally I watched theclock at 7.30 at my tea.
Yeah, there's nothing wrongwith me and my OCD.
So I make my it's peppermintand sleepy time tea together.
(47:16):
So then and I usually have asnack too I love to have a snack
with my tea.
So we're really into theseoutshine popsicles these fruit
popsicles I've.
I love the outshine fruit bars,so I eat a mango popsicle every
single night with my tea.
It's amazing.
(47:36):
And then sometimes I might havelike a little handful of
pretzels with it too.
So I just have like a littlesnack with my tea between I'm
usually going to bed to finishmy skincare, put my jammies on
like around eight o'clock in bed.
Between eight and eight 30every night I have to watch
(47:59):
DateLine.
I cannot fall asleep without atleast DateLine or 2020, some
kind of murder show.
I know I eat soup for breakfast.
I watch murder for relaxationand sleep.
I can't explain, it just worksfor me.
So I unwind from the day bywatching other people's
tragedies.
So yeah, so I usually get about10 to 15 minutes of that before
(48:23):
then.
As soon as I start to feel thesleepiness, everything goes off.
It's pitch black in my room.
I keep my room cold, so I amtrying to touch on some things
that are actually reallyimportant.
So, again, like a dark room, Ido not sleep with the TV on.
Never sleep with the TV on.
As soon as I feel sleepy, itgoes off.
It's just part of how I wentmine down.
The room stays chilly, dark,phone goes on.
(48:46):
Do not disturb.
It is next to my bed, butunless it's a breakthrough
emergency call from my son or amother-in-law or somebody.
Ain't nobody getting in touchwith me?
I mean, I'm not there for you.
So I'm usually asleep between8.30 and 9.
Right, and then again my bodyis waking me up the next morning
(49:08):
when it's ready to wake up.
And you know what's interesting, I will say so.
There are some times that howyou said that you stayed up way
late and your body still.
You slept until 5.30, so it wasa little bit longer.
What I have noticed for my bodyis it's right around between
seven and a half to eight and ahalf hours.
(49:31):
No matter what time I went tobed, that's when it wakes me up.
I know that's interesting.
So I have noticed that even ifI go to bed a little bit later,
if I'm not using an alarm toforce myself away it's still
whatever is like seven and ahalf to eight and a half hours
after my bedtime.
Speaker 2 (49:52):
Oh, that's really interesting.
Speaker 1 (49:54):
So it's like my body knows, okay, we've got what we
need, except for, like I said,like if I have to get up early
or the next day, then I'm notgetting like seven and a half
hours or whatever.
But yeah, I use my, I use alittle sleep app so I can see,
and I'm just like every singletime it's still like I'm like
what time did I go to bed?
Last night I was like shit, Iwent to bed at 10 because for
(50:16):
whatever reason couldn't, Ididn't go to bed till 10 and it
was still seven and a half hours.
Oh, that's really cool, yeah.
So my body, so again, it's justreally regimented and it's, you
know, my body knows how muchsleep it needs and it gives it
to me, if I let it right, if thealarm doesn't have to interrupt
it, it knows when it needs topoop.
So we poop when we need to poopevery single morning.
(50:36):
But all of those routine.
So you know a couple of thethings you list, a couple of
things I listed.
This is not just Aaron and Isaying this is what's good for
you.
So science says right.
Science says drinking waterfirst thing in the mornings, I
mean, because everybody wakes updehydrated.
I don't care if you put lemonin it or celery in it, whatever
(50:56):
the fuck, just drink some water,getting seven to eight hours of
sleep consistently a nighteverybody's gonna have a bad
night from time to time.
Do not stress out if because Ihad some anxiety written nights
this past week where I wasn'tgetting any sleep and my body
was feeling it.
Getting in the movement duringthe day, some kind of
mindfulness during the day, atnight, dark room, cool room,
(51:23):
electronics gone at least anhour before you go to bed.
Speaker 2 (51:27):
Yeah.
Speaker 1 (51:28):
Period, right.
So these are just like.
There are scientific factssurrounding those things.
So if you were trying to figureout routines, to start and to
help clients with nighttimeroutines probably more than I do
morning routines, because Ihave clients that have our I'm
like why are you only sleepingfive nights a week?
What do we need to do?
What's your routine, what'syour schedule?
(51:48):
We gotta get you right.
So we do work on that quite abit.
So, developing those sleephabits, I think if somebody was
going to start somewhere, so youhave to figure out.
So if you're trying to figureout, okay, so this is great
information.
Where do I start?
So first, figure out what feelsthe most important to you.
(52:09):
Like, is your day starting offchaotic, or are you not getting
enough sleep because your nightis chaotic?
Right, pick one.
And if they're both chaotic,pick one.
Please do not try to do it allat once, right, and literally
pick one habit, right?
So if you're doing all thethings and you have your phone
on and the lights on and TV's onand kids are up and everything
there's no schedule then maybejust start with turning your
(52:30):
phone off an hour before you'regonna bed, right, everybody turn
their phone off, maybe startwith adding sleep your time tea
or warm lemon water or whatevertart cherry juice, whatever
works for you.
Start with like one thing Ihave a lot of clients that
meditate before they go to sleep, so that is when that helps,
(52:53):
right, and I tell them thatmedications can help.
Oh, I forgot one other thingthat I did.
Speaker 2 (52:57):
You're gonna get in bed.
Speaker 1 (52:58):
I haven't done Yoga and Eidri yet, but I keep
hearing Heberman talk about it,so I'm gonna look at that.
That is relaxing, but before Igo to sleep, so when I turn the
date line off, the burnt outthing I do the burnt out thing.
I roll over, I stretch like I dothe.
I tense every muscle in my notstretch, I tense every muscle in
(53:20):
my body, hold it, hold it aslong as I can.
I hold my breath.
I tense my body up really,really bad.
I do that at least and then doa big exhale.
I do that at least twice,sometimes three times.
I take three to five reallydeep breaths.
After I do that, I say a quickprayer or gratitude, whatever it
is that you know, literallylike a thanks for this prayer
(53:42):
for this person, and off I go.
Speaker 2 (53:46):
Yeah, that, actually I do that too, and that really
does make a difference.
Speaker 1 (53:50):
I'm telling you that tense every month.
Speaker 2 (53:52):
It does.
Speaker 1 (53:53):
And in the burnout book it's called you're
completing the stress cycle,right?
So that's what it is and itreally does.
It makes sense.
It's just like I'm just gonnalike all the tension in my body,
tense, tense and let it go.
It's just completing yourstress cycle for the day, so
you're not carrying that in withyou overnight.
Speaker 2 (54:13):
Yeah, it feels so good, it really does.
Speaker 1 (54:16):
It feels amazing and it takes a minute.
That literally takes a minute,like.
So again, pick like one thingand try it and then have it
stack right.
Do that for a couple of daysand then turn your phone off an
hour beforehand and then youknow, journal, maybe in that
(54:40):
hour, that you're now not onyour phone, or whatever.
The case is right.
There's lots of ways to do this.
There's no one right or wrongway.
Speaker 2 (54:47):
Right, and if you mess up, then that's okay.
The next day you're gonna turnyour phone off at seven or
whatever time.
Don't think that you know youhave to be perfect at all of
this For it to work.
You know, because you don't andyou're gonna.
Once you start feeling theeffects of one thing, you're
gonna wanna add something else.
(55:07):
That's how I feel, like mymorning routine's fantastic, I
think, and I'm like itching tofind something else to
incorporate in there to make mefeel even better.
So it's all in that, too.
Just celebrating hey, I hadwater this morning, great, I'm
gonna do it again tomorrow.
Yep, and do not give up.
It's gonna work for you if youjust continue to do it.
(55:31):
That's the thing.
Speaker 1 (55:33):
Oh, and that really is the key right Start with one
thing, and this is true with anynew habits you're trying to
build.
Start with one small thing.
Do not try to tackle it at once.
You will get overwhelmed, youwill feel like a failure, you
will feel like you can't do itall.
One thing pick one thing thatAaron and I talked about today
and do one thing and do itconsistently over a period of
(55:55):
time.
Yeah, right, so that you have,you start to build the success.
Okay, I can do this thing, I'mdoing this thing, and then add a
second thing right, habitstacking.
Then add a third thing Getsuccessful at one thing
consistently.
Then add something else.
Don't try it and before youknow it, you'll be as
(56:16):
ridiculously regimented as Aaronand I are.
Rigid and regimented.
Just like we are Super fun,Super fun though we're super fun
people, I promise I'm just likeno, I can't go out at seven
o'clock at night.
What's wrong with you people?
Right, but you know, it is howI maintain my health.
It is how I maintain my mentalhealth, my physical health.
(56:39):
I'm all for a good time, butnot at the sacrifice too often
of these things, and I do theseon vacation.
I take my sleepy time tee goeswith me on vacation.
I desperately try to find adate line or a 2020 in whatever
(57:02):
hotel room we're staying in.
Sometimes it doesn't work outfor me and then I'm like I can't
sleep because I don't have dateline.
So sometimes these things canbackfire.
Anyway, anything else you wantto add.
For you know, or did we kind of, did we cover what your friends
(57:23):
kind of wanted to hear?
Speaker 2 (57:24):
I think so because I know a lot of people were just
like, well, what do you do, whatdoes your coach do?
And I'm like, well, I think weshould just air it out and let
them see you into our morningsand our nights, just to then
they kind of pick and choosewhat they want.
So I think we coveredeverything I was hoping we did.
Speaker 1 (57:44):
Yeah, and some people might have other things right,
and that's great.
You got other things you wantto add.
I'd love to hear them.
Like you said, I'm alwaystrying new things.
That's, you know, like the coldplunging is fairly new, and I
do like to challenge myself withnew habits, because you have to
keep adding, like harder things, right?
(58:05):
You can't just do the samething all day.
So I think that actually is key, right?
Like once you get into aroutine, it doesn't mean you
don't ever change it, right, youshould always be working to
optimize it.
Like what can I do to make thisbetter, or is there a way to
make this different?
Or is there some other thing Ican try, which you know, I have
been incorporated Like I'vetried to find ways to make my
(58:27):
cold plunging more challenging,because I realized like I was
always trying to distract myselffrom the cold, right, so I
would use a guided meditation orsomething right.
And so I realized I was likeyou know what?
I realized I was becoming oneof those people that's like I'm
kind of distracting myself fromthe discomfort of it, even
(58:49):
though I, you know, I ammeditating while I'm there, and
I was like no, let's, let's,let's do this in complete
silence.
I'm just going to, I'm justgoing to get in it.
I don't have anything going onin my, in my garage.
I get in and so it's like asilent, an actual silent
meditation at that point anddeep breathing, because it
requires a lot of that in it.
Yeah, that water is very cold,but it's been incredible Like in
(59:13):
.
So again, like just challengingmyself to do those things in a
different way.
Kind of the same things but ina different way.
My next challenge with the coldpunch, which I have not done yet
, is to, because my garage Ihave a heater, so I always I
work out first.
It's warm enough in therebecause the heater takes the
chill out of the air, and thenI'm already warm and I stretch
(59:35):
and I get in the in the plunge.
What I want to try to do is, ona morning I'm not working out
and I haven't preheated mygarage.
I want to wake up.
I want to go downstairsimmediately out of bed and get
in my in my plunge.
Oh, I haven't done it yet.
Oh, that's, my client, angela,does that, and hers is outside.
Oh, my gosh.
(59:55):
So her water temperature is inthe thirties, like there was a
period of time when it froze andshe couldn't use it.
So she gets up and goes in itfor like a minute or two and
immediately gets out, and that'show she starts her day every
day.
Wow, that's amazing Every day.
So I want to try that.
I haven't done it yet.
I'm always warm ahead of timeand the garage is warm, like I
(01:00:18):
haven't baby steps but see, butalso.
I'm saying that like we don'tall do, like we don't just jump
into like hard things and go.
That was fun, right.
Like I can tell you like I haveto, as Huberman calls it, like
I'm not going to do that.
I don't know if you listened tohis podcast on deliberate cold
exposure, but he kind of talkedabout it in terms of, instead of
(01:00:41):
like how many minutes?
Like challenging, so like I'mgoing to do five minutes today.
I'm going to say I'm going tosay three minutes today, because
11 minutes per week is kind oflike scientifically, what's
proven to do really well.
But he said he started usingwalls.
Walls in the sense of what walldo I have to?
So because he's talking aboutin terms of building resilience,
which I think is anotherpodcast topic we're going to get
into you, but we'll touch on it.
(01:01:02):
So just kind of give you apreview, these terms of walls,
what, how many walls do you haveto get through to do the right
in the plunge, right?
So you're like this morningbecause I hadn't done it in a
couple of days, the further Iget from it, the harder it is to
get in.
This morning I was like I don'twant to, I don't want to.
I don't want to.
First wall the first wall is I'mgetting in the plunge.
(01:01:23):
I got through that wall.
I'm in the plunge and I'm inthe silence and I'm like I told
myself I needed three minutes toget the full 11 for the week.
I'm in the plunge and I waslike and I just it was, it was
just cold and it was I washaving a really hard time like
not getting past it and I waslike, nope.
I looked at the time, I kind ofpeeked my eyes open and I was
(01:01:45):
like two minutes and 30 seconds.
I was like, nope, I'm going todo three.
So that was another wall,because I could have gotten out
of 230.
I would have hit my 11.
I got to three and I was like,nope, I'm going to do it, I'm
going to do it another minutefrom here.
So another wall.
So I made it through threewalls this morning.
So the concept is every timeyou're inserting a challenge
(01:02:08):
right, something hard, andyou're going over it, it's
building more resilience.
So that's how I buildresilience training into my day.
Speaker 2 (01:02:19):
Right, and that's like well, that'll be our next
podcast.
Yeah, that'll be our nextpodcast.
Speaker 1 (01:02:24):
Resilience training.
That's the perfect segue tothat.
Yep, okay, so that'll be it.
We'll just.
That's a teaser for the nextone, so we'll talk about that
next time.
So, anyway, this was this wasgood one.
I liked it.
Hopefully everybody else likesit too.
So you know what we say don'tget weird.
Use your head, it'll all beokay.
Okay, all right.
Bye.
Hello Erin.
Hello, this is Coaching inCocktails, the podcast, and it's
Tina and Erin again.
We just keep having specialguests.
We've had Kara on, We've hadErin on several times.
I just had my physicaltherapist Dat on.
Did you listen to that episode?
Speaker 2 (00:22):
I'm listening to it today.
Speaker 1 (00:24):
I'm listening to it so you know when he before he
came on the podcast.
He listened to your podcast.
He was listening.
Speaker 2 (00:37):
He's like I'm listening to Erin's story right
now.
Speaker 1 (00:38):
It's so great.
Oh yeah, so he, you were his.
Entry way into our Special sothere's a special connection
Connection that, if you'relistening, this is it.
I'm going to go ahead and dothat.
Oh my goodness.
So what's been going on withyou since we last chatted things
(01:02):
?
Speaker 2 (01:02):
are still going well and you're never going to
compete again in season, yep,yep.
And I every like I would sayevery couple of days or like
every week or something, at somepoint in the day I'm like man,
I'm glad I'm not doing that.
I am so glad I'm not doing that, cause you know I'm not doing
anything that you don't thinkabout.
Your like man, I feel just sofree and like loose with things
(01:25):
and just feeling really good.
Speaker 1 (01:26):
So yeah, I mean it really.
It really is a pretty amazingfeeling and it just.
I just was having aconversation with one of my
clients just a few minutes ago,before we got on, and she's one
that kind of struggles with likeshe's either really on or
really off right, like it's likethe pendulum swings into right,
(01:48):
so it's like super duperfocused or super duper.
Everything is like I'm eatingall the food and drinking all
the food right.
So it's like very on and off andshe was saying how.
She said I really want to getto a place where it's not so
like this pendulum isn'tswinging so far in either
direction.
And you know like she's like isthat like?
(02:09):
Where are you?
Like?
Where are you and like, how areyou doing things?
You know, because you know Ihaven't competed since 2012.
And I was explaining that.
You know, for me, I, I, for alot of newer competitors in
general, including myself, whenI first started competing, you
know, I told her as like, thisisn't something that happens
naturally for everybody veryquickly.
(02:31):
For me, it didn't happen in2005 when I competed, 2006 when
I competed, 2009 when I competed.
2011 is when I started to feelright.
So we're talking, I've beendoing this for a really long
time and hadn't figured out howto not be really on or really
(02:51):
off right.
And and finding that balance andreally the lifestyle of it
right.
And so I told her.
I said there was something thatfinally clicked in my, you know
, 2011, 2012 seasons and when itcame off of 2012 and I didn't
bench and I didn't feel like Ineeded all the food and I didn't
feel this crazy, like the prepwasn't hard in the sense of like
(03:16):
I was miserable.
I wasn't miserable.
The whole prep I was veryflexible.
The whole prep I felt good.
The prep, it was the best Iever looked.
It was the best I ever did.
I came off of that prep.
It was the first time I didn'tjust feel like I had to eat
everything and it all right, itjust like.
First, everything came togetherright and a lot of it was
mindset, A lot of it was growth.
I've been doing it for a longtime and it was actually as I
(03:40):
was getting ready to considercompeting one more time that was
supposed to be my last seasonthat it decided no, like I found
the middle ground.
Yeah, I found the holy grail.
I was like I can eat withouttracking everybody.
I can't.
I'm not obsessive about things.
I feel good in the gym, I feelgood in my body, I feel you know
(04:01):
, I gained some weight back, butit wasn't excessive Like I
normally would, and I was likethis feels amazing, this middle
ground, this lifestyle.
I was like I finally discoveredthe lifestyle and not this I'm
on or I'm off season, right,this like anyway.
And that it was literally inthat moment that I was like I'm
(04:23):
not competing anymore, Like Idon't need to, I don't want to
and I don't need to because.
So I think there is somethingto that.
Right, I'm not discovering, butthis is not the podcast topic
we were going to talk about, butI want to put it out there
because it was like weighing, itwas like really in my head and
I know that you're in this spacetoo, yeah, and it was in that
(04:45):
moment.
I had no desire to do theextreme dieting ever again,
right, Because and I thinkthere's something to that, I
think there's.
I'm not saying that every personwho competes is like, hasn't
found that middle ground, thatholy grail that says, man, this
(05:05):
is a really amazing place, Like,why would I ever want to do
something different than this,right, Like?
But I do wonder.
I do wonder how many peopleknow what that place feels like,
or if most people are stillstruggling in that pendulum that
I say struggle, because I don'tthink a lot of people know what
to know that they're struggling, right, Maybe they don't and,
again, this may not apply toeverybody, but I've been doing
(05:27):
this long enough that I feellike the people that I see
compete and compete and competeand compete definitely don't
know what this happy place lookslike.
Speaker 2 (05:37):
Right Now the client that you were talking to, is she
a competitor?
Speaker 1 (05:41):
Yes, yeah, she's in prep right now.
Speaker 2 (05:43):
Okay, yeah, I think that that's also something a lot
of a lot of the girls when Iwas, when I got off the stage
when we were havingconversations, that was one of
the biggest things.
Like that structure that youhave with checking in with the
coach every week or every day,having everything laid out every
day, and then all of a suddenthat disappearing after the
(06:05):
season ends, that's a shocker toa lot of people.
And then they just fall apartwith that, with that lack of
structure.
So what I did was and this kindof goes into what we're going
to talk about today is when youset yourself up for success for
the day and then at night forthe next day, then that's going
(06:26):
to help and build upon you know,those successes.
And then the structure whetherit's a little bit more loose,
like I am now, which I'm sureyou are now like, we both have
structure, we both have routine.
That's never going to change, Ifeel, like in either one of us.
But we don't have to measureour whatever coffee creamer like
exact anymore.
(06:46):
We don't have to like measureour food exact anymore Make sure
we have this amount of water bythis time anymore.
So that also helped.
That structure helped during mycompetition season, for sure.
That definitely set like thattone for me.
But now I still follow it.
It's just not as structured,it's not as structure.
Speaker 1 (07:10):
It's routine.
That's not rigid.
Yes, Right, I mean that's kindof how I write.
I have, I have this.
It's always a joke in my life,but I am, I am very structured
and I am very routine oriented.
Right, I am.
I'm maybe rigid in some areas Iknow people might disagree with
(07:31):
me.
I'm not rigid, I call itstructure.
I have this running joke that'slike without schedule and
without routine there's chaos,and I can not have chaos right,
but really so I make that jokeall the time.
I'm just like.
I'll give an example, for theother morning there were
tortoises in my kitchen sink.
There's tortoises in my kitchensink a couple of times a week
(07:52):
because the tortoises need abath.
I get that they should misssink.
It is what it is right.
Like it just happened to bethat the tortoises were getting
a bath in my sink when I neededto make my breakfast and Eric's
like.
He's like, well, you can stillmake your breakfast.
I was like no, I can't make mybreakfast with tortoises in the
sink.
He's like.
I said there is a.
I said I have a method and thatis not going to work for me.
(08:14):
So I just stood in the kitchenwith my arms crossed waiting for
the tortoises to be removedfrom my sink so that I could go
on about so again.
So that might have been alittle bit more rigid.
Speaker 2 (08:23):
Right.
Speaker 1 (08:24):
I could have probably been flexible and still made my
breakfast, but I was just likethat's my joke, right?
So I do.
But I do thrive on routine, yes, and I think what you said is
really.
It's really smart, it's reallykey is there is this big?
There's a big let down.
I think a lot of times after ashow, it's like you have this
(08:45):
like what now?
Like what do I do now?
I have been solely focused onthis thing and everything has
been very meticulously weighedand measured and done and now I
don't know what to do withmyself right.
Because I no longer, in airquotes I'm using, have structure
.
Well, why don't you havestructure?
Why are you just letting yourlife, just you know, implode
(09:09):
just because the show's over?
Right, Whether it's food, sleep, drinking, not going to the gym
, like whatever those things are.
And that gets into that veryblack and white thinking of I'm
all or nothing, I'm on or off,so I'm either on a schedule or
not on a schedule, and that'swhere everything falls apart,
right?
The key really in this is thelifestyle aspect of it.
(09:32):
Right, and the lifestyle is thelifestyle, whether you're
competing or not competing,right, if you want to be.
So.
This is not just forcompetitors, but it does apply
to making sure that you stay ina routine, while giving yourself
maybe some wider parameters ofyour routine and the things
within that.
But for the most part, myroutine is still my routine and
(09:56):
for any health and fitnessendeavor, competing or otherwise
, you just want to be ahealthier person.
I have a more well person.
Routine is important.
Speaker 2 (10:05):
Yeah, and I consider myself an athlete still.
I'm sure you do.
You still walk hard and go andhave that training schedule and
you know still lift and do whatyou can.
So when you for competitors, atleast when you're done that
competing part of it and youknow that you're done, get
(10:26):
excited about it.
I would get so excited to startlike it's just like a new
chapter and you're not focusingon.
Well, I have to make my coachhappy.
I have to make sure I check inwith my coach and do all the
things my coach said.
Now you can run the show and belike okay, I want to do this,
because I want to do this, andyou know, not because I have to,
but obviously keeping in theroutine and the structure, but
(10:50):
also like putting in things thatyou want that make you feel
good that you didn't have whenyou were competing.
You know what I mean.
Speaker 1 (10:57):
So but I think the problem with what you're saying
is that and you and I have kindof touched on this before is
being able to love and trust inyourself enough to make those
decisions for yourself.
Yeah, and many people put allof that in that accountability
on somebody else's shoulders,right.
(11:17):
So I tell my clients all thetime I was like, especially when
the words come out that, likethis, will you have to hold me
accountable?
And I'm doing it because I didit because I knew I had to check
in with you and I'm like yougot to be accountable to
yourself first and foremost.
Yeah, the problem with thatstatement is too many people do
(11:40):
not trust themselves to have theanswers right, and you have to
love and trust yourself enoughand have enough faith in
yourself to have the answers,even if they're not the right
answers, and to be willing tofail at whatever it is that
you're.
You know you've made thedecision to do, versus me just
telling you what to do, right.
(12:00):
So you have to be willing totry some things and figure out
what's working, not working,yeah, and really it's a trust
factor that people don't have,and so when they lose the
accountability although I haveclients that stay with me
through all, through the offseasons and I've had them for
years and years and years but, I,
think there is some element ofthey don't trust themselves
(12:22):
without me.
Yeah, yeah, and that's wherethings will start to fall apart.
Right, because the reality is,whether you're checking in with
me weekly or you're checking inwith yourself weekly or daily or
whatever, the result shouldn'tbe any different, right?
Right, this is not just, andeven my check-ins I try to tell
(12:43):
people like, it's not just datafor me, it's data for you.
Right, it is a way for you toreally think about what did I do
this week?
How did I feel this week?
Right, so it's a reflectionprocess, it's a form of
journaling.
Speaker 2 (12:58):
Yeah, and it should be right.
Speaker 1 (12:59):
It's not just like I felt strong this week.
Thanks for that.
Like you know really could weget like a little bit more.
You know, analysis, I had nostress this week, none, I love
my clients that tell me theyhave zero stress.
And I'm like man, I want tolive in your shoes right,
because I got like stress comingout my fucking ears.
(13:20):
But you know, but yeah, so thoseare the kinds of.
So it is that routine and thatstructure, that accountability
to yourself.
These are the kinds of thingsthat create this light that
allows you to live in thislifestyle in a flexible, but yet
still routine and structuredway.
Yes, right.
Speaker 2 (13:41):
Yeah.
Speaker 1 (13:42):
I think people, I think routine and structure have
like a negative connotation.
Speaker 2 (13:48):
You do, so maybe we need to.
Speaker 1 (13:50):
We need to come up with a different word, right
Like I mean lifestyle, I thinkis.
Speaker 2 (13:56):
I feel like that's a flexible word, yeah.
Speaker 1 (13:59):
So we can put all kinds of meanings in it.
But you know, but that isliving a healthy lifestyle does
require.
Speaker 2 (14:08):
I don't think you would find anybody who, if you
looked around at the people inyour life that you considered
healthy and well and balanced,and all of those things that
didn't have some kind of routinestructure, so on and so forth
right, and that is the perfectsegue into what we're going to
be talking about, because, yeah,when I go to work, people see
(14:32):
that I'm in shape, I lookhealthy, I feel good, but they
don't see the behind the scenesof what I do to prepare myself
for the day or prepare my bodyfor what I'm gonna do in the
afternoon and all of thosethings.
It's kind of like behind thescenes.
They don't see all the hardwork you're doing, they just see
the final product or whatyou're doing.
(14:53):
So, yeah, having and thepodcast today is about morning
routines and evening routinesand how to set yourself up for a
good day and a successful day.
Speaker 1 (15:08):
So I don't know how, if you wanna start, tina, like
with what you do or how youwanna do that, yeah, I mean,
I'll just I can kind of give mya quick overview of my routine,
but I will say, routinesinstruct this, let's caveat this
with.
It doesn't just happenovernight, right, it's a habit.
(15:28):
It's a habit right.
So the structure, this,routines and things we're
talking about, these are habitswe build into our day right as a
daily practice.
It didn't happen overnight, itdid happen throughout all my
years of competing, right, andwe call it habit stacking right.
So you just kind of build onthat and you find what works.
So none of this happensovernight.
You still have to put in thework, right, like you can't just
(15:51):
go well, here's what Tina does.
I'm gonna do that and then I'mgonna be successful.
Here's what Tina does, and I'mjust gonna follow Aaron's
routine and then it'll besuccessful.
That is not what I'm saying.
Speaker 2 (16:02):
And when we explain what we do in the morning.
Yeah, that's not.
We're not saying if you do this, you'll be the best and
successful and we have the toptier routine that you have to
follow.
But my goal for this podcast isthat when I say some of the
things that I do in the morning,when Tina says some of the
things that she does in themorning or at night, then you
(16:23):
can be like oh, I could probablyfit that in.
That sounds like something Ilike or that I can do.
Let me try to put that in forin my morning.
Or I really like how Tina doesthis at night.
I'm gonna try that for a weekand see how I feel.
You know.
So that's what I'm thinking.
You know how to go about thepodcast.
(16:44):
You know that's what I wantpeople to get out of.
This is hey, here's some ideasthat you can use to set yourself
up for a good, successful day.
And use them or loot Like ifyou don't want like any of them,
then don't use them.
Speaker 1 (16:59):
Use it or don't use it.
But this is and also, havingworked with so many clients over
the years, I mean probably likethousands of women at this
point this shit works right Likethis is not like everybody that
is successful that I've everworked with has some kind of set
(17:20):
routine that they follow on adaily basis and I can tell you
all the ones who aren'tsuccessful are all over the
place.
I'm just saying and there mightbe some outliers, but in all my
years of doing this thing, thatis the biggest difference
between success and I don't wantto say failure, but maybe not
reaching your goals is great.
So, my morning routine, so I getup every morning at 5.30.
(17:41):
My body is so set on thatroutine that even if I claim I'm
sleeping in on a Saturdaybecause I don't have anything to
do, my body says oh no, you'renot.
Speaker 2 (17:54):
You're gonna get another Saturday anyway.
Speaker 1 (17:56):
But I actually love not having to wake up to an
alarm clock.
In fact, most of the times Iwake up before my alarm clock,
so I'm at 36 o'clock.
Every once in a while I'll getto sleep, in quote unquote,
until six o'clock in the morning.
I, immediately, as soon as Iget up, I mean literally, I go
(18:16):
pee, I weigh myself.
I do still use a scale as ameasure of nothing other than
data for myself.
Right Between my lupus and medsthat I'm on and other things
that are going on with my body.
It really does help meunderstand, like my inflammation
and things like that.
Like I don't use it as I like Idon't care if it's up four
pounds.
If it's up four pounds, I'mlike, okay, right, If it's down
(18:39):
four pounds, I don't care.
So for me it is a tool that Iuse.
I immediately drink about sixto eight ounces of water.
I keep a water bottle by my bedat all times, and so I just
suck down a bunch of water.
I usually put on my workoutclothes before.
Even so, when the first fiveminutes are getting up, I have
my workout clothes on.
(19:00):
And I will tell you again, justbecause I put them on doesn't
mean I actually always work outthere in the morning because
it's I intend that I'm going towork out.
There are days that I realizewithin about 30, 45 minutes that
my body is just not in a goodplace, for whatever reason, and
(19:20):
I might not work out at all.
I might just go walk on thetreadmill, I might lay in my gym
floor and do some yoga, right,so I've always but you're still
doing something.
I put them on, I'm doingsomething.
Go downstairs, I grab my cup ofcoffee and I sit at my laptop
and I, you know I actually Ilove working first thing in the
morning.
I'm like that, like I loveputting check-ins and stuff the
(19:41):
night before because I can knockout some shit.
I'm like bright-eyed andbushy-tailed first thing in the
morning.
Yeah, within 20 minutes ofwaking up, sometimes 15, I'm
always pooping.
My digestion is so regular, tothe point and again, sorry
people, tmi, if I'm telling youlike, when you're this regular,
if I sleep past my normal, ifI'm trying, if I'm still in bed,
(20:04):
my body will wake me up becauseit needs to poop.
Same, it's like what are youstill doing in bed at 6.15?
You know we poop by now, right,like?
it's like it's like this ispooping time, get up.
So yeah, so there was that.
And then you know I also.
I make my bed so as soon as thedog, because I have to wait
(20:26):
till the dog gets out of the bed.
Once the dog gets out of thebed, I make the bed.
So I make my bed every morning.
So the key things are here.
I get up at the exact same timeevery morning, or within 30, 45
minutes, with, without my alarm, and this is actually.
It is actually proven that youshould keep the same wake sleep
schedule within an hour for thebest sleep habits, right, like
(20:48):
week, weekdays, weekends,whatever, as much as you can.
I have water first thing.
My digestion is same timepretty much every day.
I put on my workout clothes assoon as I get up in the morning,
I sit at my computer and thenI'm usually out working out in
my garage by about seven.
(21:08):
So between five, 30 and seven.
That's what I do in those 90minutes.
What do you do when you get up?
Speaker 2 (21:14):
So, and here's, it's kind of nice because you have
the perspective of working fromhome and I have the perspective
of actually having to go into anoffice or a school.
So I have to be at work by 7 am.
I usually get there a littlebit before that because the kids
come in at 7.15.
So you got to be on it andready to go.
(21:34):
So I wake up a little beforefive o'clock and again, that's
because I want to and I like to.
I don't like sleeping in anddoing all that and my body does
wake me up too.
So, which I.
It's great, yeah.
But I have a sunrise alarmclock and it's so great because
the light starts going on.
(21:55):
There's no noise, yet the lightstarts going on like 20 minutes
, 15 minutes before my alarmactually goes off.
So I usually wake up to thatbefore my alarm goes off, which
is great because it gives memore time.
So wake up, do a little bit oflike mild stretching in bed
first, because I'm getting alittle older.
Speaker 1 (22:14):
I do that too.
Speaker 2 (22:14):
Actually, I let that work out I knew I was going to
say I know you did that becauseyou said that in a check-in one
time.
Speaker 1 (22:19):
Yeah, I do it in the morning and I do it at night,
we'll get to the nighttime.
I almost completely forgot.
I actually just added that,like the last six months, I
think that's why and I do I dolike big cat stretches and stuff
in the bed before I get out andjust like rolling your angles
and your shoulders.
So that I don't step out of bedand follow my face, because I'm
51.
Exactly All these creaks.
Speaker 2 (22:42):
So I do.
It's not long, just a littlebit, just to get my body like up
and awake.
Then I go to the bathroom, doskincare, brush my teeth, all
that kind of stuff, and then Iusually let my cats in for like
five to 10 minutes, becausethat's like our time to like do
our pets and our cuddles andthings.
And then I go downstairs and Idrink my water.
(23:02):
So I do lemon water, I do awhole 32 ounces just because I
need so much water in themorning, like I'm obviously
everyone's dehydrated but I justfeel like I need a lot of water
and then I drink that.
I start prepping like mysmoothie and like lunch stuff
for the work day and then goback upstairs and that's when I
(23:26):
make my bed, get dressed and allthat.
But I also meditate.
So that's my time where I havelike 15 minutes, 20 minutes
where I sit, no phone, nothingdistracting, just sit.
Do some journaling if I want to, if I feel like I need to just
prepare myself for any potentialhiccups throughout the day,
(23:47):
like here's how you're gonnahandle situations like all that
Setting your intention for theday?
Yes, and, yeah, that and that'sa big one too.
Like setting, just setting likea mini goal for the day, like,
hey, I just need to get thisdone, or, you know, it doesn't
have to be this long, lengthyprocess.
And then I also and then thisis something I just added like
(24:08):
in the past, like week or two, Inoticed that I had a couple
extra minutes.
Like I was like, okay, I have afoam roller and I always had it
downstairs and I never used it.
So I was like I realized myhips were getting tight and like
I just needed to stretch more.
So after I meditate I foam rollfor like five or seven minutes
and I'm loving that becauseobviously it helps me, you know,
(24:31):
remain a little bit more limberand stretched out and
everything.
And I'm, you know, getting sorefrom the gym sometime.
So it helps in the morning tokind of get all that, those
kinks out.
And then after that I godownstairs.
I mean I started making celeryjuice in the morning.
I used to do greens powder, butI don't trust greens powders, I
(24:53):
don't know.
I used to, and then now that Iwas like doing some research on,
I'm like you never know what'sin those, so like just gonna do
celery juice.
So I love that.
Real food is always better,yeah, yeah.
So I'm drinking that, I'm doingmy makeup, doing my hair, and
then, by that point, it's justabout time to like start getting
ready to leave, eat some fruitand something like maybe a
(25:16):
little bit of the smoothiebefore I go, just to have
something in my body, and then Imake tea and then I'm pretty
much out the door.
So everything is timed soperfectly.
Speaker 1 (25:28):
And that's where I'm saying the structure, because
that you just listed a lot ofstuff which sounds like it takes
you less than two hours Ifyou're getting up a little
before five and you're at schoola little before seven, yep, how
long is your?
Speaker 2 (25:40):
commute, oh like not even 10 minutes Okay, so yeah.
Speaker 1 (25:45):
We're looking at 90 minutes of stuff.
Yeah, like yes, right, and I goahead.
Speaker 2 (25:52):
I'm sorry, oh no, I was just gonna say, even though,
like during the weekdays, thesethings are timed like, I have
to make sure that I try to getlike the timing rate so I'm not
late, cause I being late in rushis the worst.
I keep that and so many peopleare rushed in the morning and
they're dysregulated all day andI do not want to be that person
, but I do the same thing on theweekend.
(26:16):
So I might take a little longerdrinking my lemon water, I
might take a little bit longerpreparing a salad, like, but it
always happens no matter where Iam, no matter what day it is,
so it doesn't matter.
That doesn't change, and I'mgonna speak for you too.
I know that if you don't dosome of these things in the
morning, your day seems offright, like I just don't feel
(26:38):
the same.
So, yeah, it just ingrained inme at this point where I just
kind of go and I know what I'mdoing.
And that's where I think, oncepeople get over that hump of, oh
, I have to do this, I have todo this, let me check this off,
once they get past that and it'sjust regular and a habit, then
you're gold.
Speaker 1 (26:58):
You're telling me yeah, and that's the key.
Right, like with it literallywith anything in life it takes
practice.
You have to actually do thework to reap the benefit period.
There's no shortcut around this.
You just have to do some shit.
That doesn't feel like it'ssuper fun in the beginning, like
maybe you don't care if yourbed is made, but it is just.
Hey, nobody else in my housecares that the bed is made, but
(27:19):
I do right.
Like it's just a way I start myday and I will say that once I
make it out into my garage,though, so kind of adding on to
my morning is whatever I'm doingin terms of movement that day a
workout, a spin, or whatever Istretch always, I you know,
(27:41):
sometimes five minutes,sometimes 15 minutes.
It just depends on how mybody's feeling that day and time
wise, like what I have going on, I don't meditate every single
day, no-transcript do at leastthree times a week and I cold
plunge at least three times aweek.
So and that's something I haveadded consistently now that we
(28:02):
have an actual water chiller andthe cold plunges in my garage,
because the whole thing with itbeing outside and the ice cubes
was a giant pain in the ass thissummer, so I'm thrilled with
that.
I cannot even begin to tell youlike how amazing the cold
plunges.
It is like this literaldopamine hit.
It doesn't matter how, and it'sa real thing, it actually
(28:26):
spikes dopamine.
So I feel you fork when I getout.
It's just it feels amazing, andso sometimes, when I'm pressed
for time, I actually just do mymeditation in the cold plunge.
Yeah, so I kind of combinethings right, right, so I
meditate at least three times aweek.
I cold plunge at least threetimes a week, stretch always,
(28:51):
and then it's, you know.
And then I'm doing my breakfastright, and I do work from home.
I make, I literally make thesame breakfast every single day.
You make a breakfast smoothie,I make a breakfast soup.
It's weird, I eat soup forbreakfast.
I don't even, I don't even geta little bit of it.
Speaker 2 (29:05):
I do in the summertime and then I sprinkle
fruit on top.
Yeah, that's good.
Speaker 1 (29:08):
Well, it's a warm soup and I love it and it's
wonderful.
It's got spinach, it's got likeground turkey and rice and
broth and it's got an egg in it,so that's what makes it
breakfast-y.
Speaker 2 (29:18):
Oh, okay.
Speaker 1 (29:19):
And then I have a side of fruit with it.
I have it every single day.
It's either a breakfast salador a breakfast soup.
I know, there you go, but, andthen I go out my day, whatever.
You know, I'm either eitherworking on client work at my
computer or running to doctorsthese days and running to
doctors appointments and lettingplumbers into my house.
And you know, and I'll say like,for the last three days,
(29:42):
because we had service peoplecoming in the house so early, I
did have to pick and choose whatI could do of my routine, right
, like I actually.
I knew I would not have, that'sa lie.
I could have made the time towork out if I wanted to get up
earlier and if I want, you know.
So I would have had tosacrifice some things if I
(30:02):
wanted to try to slam a workoutin there.
But I chose for two days not towork out.
I still got up and did all theother things, like.
So I just cut the 60 minutes ofmy training out and so, no, I
didn't cold plunge, I didn'tmeditate, you know that kind of
thing.
But I had to pick and choosebecause my schedule was pushed a
little bit with contractorscoming in my house.
But yeah, that is my routine.
(30:23):
When I go to Shinketeague, whenI go to our beach house, I do
the exact same thing right.
Maybe on a little bit of aslower schedule.
I take all my food.
I still make the same breakfast, right, Like cause that
breakfast is such an importantpart of my morning routine, it's
like my favorite part of theday.
And then after breakfast I takea shower and where I meditate
(30:48):
and set my intention for the day.
So it's a different.
It's a little bit of adifferent thing for me in the
shower than it is in my coldplunge, Like I, my shower is the
scalding hot three minutes ofhow's the stay gonna go, and
then I get out of the shower andI start my day.
Yeah, yeah, I mean every singleday, without fail.
I do it on vacation.
(31:09):
I did it in Costa Rica, I didit, you know, I did it in
Montana.
I mean it's a little different,right, but it's still it's
still something.
Yeah.
Speaker 2 (31:17):
Yeah, and that's where I want everyone to like
get to that point, where they'reat our points, where you just
do it, no matter what, you don'teven have to think about it.
And if you don't get to everysingle thing on your list, it's
okay, You're still gonna have agreat day.
You just have to then startagain tomorrow.
So a lot of people are verywell, I did it for a week and I
(31:40):
don't know it.
Just I didn't, you can't.
You have to do it longterm.
You gotta try it.
You gotta incorporate thingsthat are good for you, not
because somebody else said to doit, or there was a book that
said this is the ideal morningroutine.
This is what you gotta do, Juststarting incorporating little
things here and there thismorning routine.
If somebody would have saidthree years ago this is what I
(32:01):
would be doing every day, Iwould be like whoa, what the
heck?
No, I don't have time for that,but I do now and I love it.
Speaker 1 (32:08):
So Well, and it's you know what, and you probably
didn't have time, but you set upa routine that you made time
for and it's important to you.
Like my husband gets up earlierthan he needs to, so that he
doesn't have to rush through themorning, right?
So part of his routine is helikes to sit in his recliner
with his coffee, watching TV for30 minutes, yeah, or scrolling
(32:33):
on his phone.
That's his thing.
That's how he starts his day,makes him feel good.
He doesn't wanna.
Just he could sleep in an extrahalf an hour, but that's just
you know what I mean, but that'sjust how he you know, he kind
of like sets himself up for theday, and I think a lot of people
get hung up in the well, Ican't do all of those things.
So I'm just not going to.
So I'm just going to live inchaos and just let life happen
(32:56):
to me instead of I'll let myschedule happen to me instead of
me controlling my schedule.
Right Like, you are in controlof these things and you do have
to put in the work for it tomake a difference.
It's going to take time.
None of this is going to happenovernight.
Speaker 2 (33:09):
Right Now, let me ask you, because I know a lot of
people have kids- and I don'tand you're an empty nester at
this point.
So you don't have little onesright now and I don't.
So a lot of people wouldprobably say, well, I can't do
that because I have three kidsor whatever.
Speaker 1 (33:27):
So what would you say to that Bullshit?
You're in control of your kid'sschedule.
Yeah, I only had one.
I do.
Yes, I do realize that havingtwo or three or four is going to
make it a lot harder, but evenmore important reasons to have a
(33:49):
schedule.
We, eric and I, both were veryhighly regimented.
Most of my son's younger yearswe were competing, so things
were real regimented.
And so was he right Because wewere.
Yeah, he didn't.
Okay, shit happens, tipper,tantrums, kids sick, throws off
(34:11):
your schedule.
I'm not talking about thatstuff.
We trained him from an early age.
Right, I will say we did sleeptraining.
Right, because sleep isimportant for all of us.
Right, it was very, very hardto get through it.
But then my son was like theworld's best sleeper, to a point
where there was no alarm clockin the world or any noise that
was ever going to wake him up.
It was terrifying becausenothing would wake him up.
(34:32):
But he was very regimented andscheduled.
I'll say it made things kind ofhard when he was younger
because we didn't have as muchflexibility.
So, like he ate, because wewere so regimented, this kid ate
at, let's say, five o'clock.
Every night is when he ate hisdinner or whatever time he ate
(34:54):
his breakfast.
Right, we had him so regimentedthat, god forbid, you fell off
of your timing for whateverreason.
Then we have a kid.
That's like screaming, bloodymurder and temper tantamounting
and melting down because we'renot eating at that.
So there's good and bad rightOf having little people on a
schedule, but to me there's moregood than bad.
Speaker 2 (35:14):
Oh yeah, I agree it.
Speaker 1 (35:18):
So, yeah, he was just as regimented as we were.
Because we were regimented, hedid not get to dictate the
schedule.
So I'm just gonna call BS.
If you're a parent out thereand I'm not gonna, I'm not going
to apologize, you do?
You?
Do you right?
Like I'm not saying you're, youknow, if you let your kids run
(35:38):
a muck and they could, and yourlife is chaos and you enjoy that
, go, you Go ahead, I don't.
So things were going to beregimented right.
Speaker 2 (35:48):
So yeah, yeah incorporate the routines with
your kids too.
Like some of my, the peoplethat I follow online are moms,
and you know they're fitnesspeople too, and it's cool to see
how they, you know, in themorning they stretch and their
daughter comes out and thedaughter stretches with them, or
they drink their smoothietogether, or they do things
(36:10):
together rather than oh, this ismommy's time, I'm gonna do all
this at between I wake up and bythe time the kids wake up, just
maybe start incorporatingthings with your kids too, and
then they'll start thinking of aroutine and thrive on that too.
Speaker 1 (36:23):
So, yeah, and you know, once he, you know, was a
teenager and you know sort ofhad the ability to do his own
thing.
Then yeah, kid was, you know,Saturday and sleeping till one
o'clock in the afternoon andwhatever.
But now he's, you know he'sthriving in the Navy right.
And on a pretty regent, you know.
(36:43):
So it pays off, right.
So not, it's not just good forus, it's good for our kids.
Right, Routine and structureare good, because it is to me it
is a very critical adultingskill.
Yeah, and if you don't have ityet as an adult in your 30s, 40s
or 50s, it's time to get there.
Let's get on that shit, allright.
(37:07):
So that's morning routine.
What's your evening?
Speaker 2 (37:12):
routine.
Yeah, I also want to say thenight routine is essential for
the good morning routine.
So quick example last night Iwent out with my friend and I
had a great time.
It was fabulous.
But I stayed out way later thanI normally go to bed and I
noticed it this morning.
I was very off and I was likehow do people function on this
(37:35):
amount of sleep?
Like you said earlier, my bodywoke me up at 5.530 and I was
sleeping in for me.
I was like, oh no, how am Igoing to function today?
So I was completely thrown off.
Speaker 1 (37:48):
But so I'll just add to that, because same same.
Yeah, we're supposed to go outwith friends tonight.
So last night we were textingtrying to figure out what time
we were going, and the woman wewere going out with she's like
well, how about we meet at seven?
And I was like oh no.
I was like I'm like that's likean hour from my bedtime.
(38:09):
Can we move it up to like 5.30?
Right, so we can go on at leastin job Cause I was like I can't
start my night at seven o'clock.
I was like and she's even olderthan me.
And I was like I was like ohman, I love you, but can we
start earlier?
And then the joke was like ohyeah, we're going to go out for
(38:30):
the early bird special.
And I was like, damn skippy weare.
I was like 4 PM dinner.
Cause, so I'll still be homelater than my normal bedtime and
it will it will wreck me for aweek.
Speaker 2 (38:41):
Yeah.
Speaker 1 (38:42):
It really.
Speaker 2 (38:43):
I just don't get how people can go to bed at like two
in the morning and wake up atsix.
I just can't.
Oh my gosh.
Speaker 1 (38:49):
Well, here's the thing they can.
But there, there's, there's.
They're not living theirhealthiest life.
Right, right, oh yeah, thedifference between sure I can
and I'm quote unquote in my airquotes again functioning, you're
not doing anything good foryour health.
Yeah, yeah, do what you want,but live your best life In the
(39:12):
long run.
It's not helping In the longrun it's not helping.
Speaker 2 (39:14):
No, but a good night routine sets you up for that
good morning routine and thegood day.
So I think the night routine isjust as essential, you know, as
setting up your day in themorning.
So I get it's, depending on theday, like I go to the gym right
after school, so I'm usuallyhome by 435.
I take a shower at night, so Iget in the shower right after I
(39:35):
get home.
Because if I do all my stuff,like prep dinner and get my you
know, clean up or whatever, thenI'm not going to get in bed
until like later.
So I like to just get all theday off and shower.
And then, you know that's whenI do like dinner prep or, you
know, if I have to, you know,clean up something around the
(39:57):
house or organize something ordo some work or whatever.
It is just for a little bit oftime.
Then I eat dinner and then byseven o'clock I have a setting
on my phone.
I have an Apple, so they havelike do not disturb, or like the
.
What is it called?
Oh my gosh, I don't even knowwhat it's called now, but all
your apps, like social mediaapps, go like fade.
(40:19):
So if you click on it it'll saytime limit and you can't get on
it unless you go around and say, oh yeah, I'm going to have 15
more minutes.
Speaker 1 (40:29):
But so it's like the parental, you put your own
controls on.
Yes, it's like controls foryourself, so, which I think is
great, it's smart if you'resomebody who just mindlessly,
you know, grabs your phone andstarts scrolling for shit.
At least it's a moment of like.
Oh yeah, no, don't do that Like, it's just that little bit of
(40:52):
time, right?
That mindfulness space, that'slike, oh okay, yeah, right, let
me put the phone down.
I don't need to be on thatright now.
No I think that's really,that's a really smart thing.
Speaker 2 (41:00):
So unfortunately fortunately and unfortunately I
mean I don't get on my phoneduring the day, as much I can
text here and there, but very,very rare and cause I don't have
service, which is great butthen not great at the same time.
So I have like this smallperiod in my day where I can
text people or whatever, butusually that seven o'clock when
(41:23):
social media goes fades and Ican't get on anything.
That's when I usuallycommunicate with other people
for a little bit, and that issomething I'm still trying to
work on too, because I don'tnecessarily wanna be on my phone
and I don't wanna be at a beckand call of somebody like oh, I
have to answer this text rightnow.
So that's something I'm stilltrying to navigate for myself,
but for the most part I'm notscrolling past seven 715.
(41:48):
At night, I always turn all thelights off and I put lamps on
because in the light.
I used to have a red light lampin my bedroom but it broke, so
I need to get a new one, causeapparently I listened to
Huberman Lab.
I think you need to go.
I love Huberman Lab.
Follow him because he'sfantastic.
Speaker 1 (42:05):
It is so scientific and based I mean, the downside
is that his podcasts are likethree and a half hours long, so
I feel like every single one ofthem is a book.
But that's kinda how I just.
It takes me a while and I can'tlisten on faster than 1.2 speed
because then the information'sgoing too fast.
Speaker 2 (42:24):
I was gonna say he's definitely science-y.
So definitely yeah, there's alittle long wait and some stuff,
but it's great, theinformation's fantastic, so that
was one of the things that hehad said, so I incorporating
that, but I dimming the lights,telling your body okay, it's
time to go to bed, because inthis day and age, technology
runs and rules us.
So our body seeing the sunset.
(42:46):
That doesn't necessarily likeback in, you know, 200 years ago
, the sunset.
Okay, we're going to bed.
But now it's like, okay, let meturn these lights on, let me
get on my phone, my computer,all the you know the light from
that and it's-.
Speaker 1 (42:59):
We have fucked up our circadian rhythm we have.
Speaker 2 (43:02):
So that kinda gets me into like, okay, it's time to
start winding down.
That's when I take mysupplements like magnesium,
ashwagandha, lemon balm, andthat also helps the adrenals,
like you know.
Let's like settle down and thenI read, you know, just kinda
sit, just relax a little bit,and then I go upstairs I do a
(43:24):
gratitude journal before I go tobed.
Any journal, any thoughts fromthe day, that kinda thing.
I put my humidifier on, mysleep mask on and I'm in bed.
So yeah.
Speaker 1 (43:35):
By what time?
What time are you in bed?
Speaker 2 (43:37):
I would say between eight and nine.
Yeah, Now when I was in prep itwas like 7.30, but now I'm
like-.
Speaker 1 (43:46):
Now you're super flexible and you get there.
You can stay up like a grownwoman til eight o'clock at night
.
Speaker 2 (43:52):
But yeah, but I know and I'm sure you're the same way
, but your body knows, okay,it's time to start winding down,
Like oh yeah, 100%.
Speaker 1 (44:01):
So yeah, so similar like my, again pretty regimented
.
At night I try to be done withmy client work and off my
computer by five at the latestso that I can kinda start into
my evening routine.
Sometimes it goes a littlelater than that, but between
five and six, yeah, and then Imake dinner every single night.
(44:23):
Step on the rare occasion, liketonight, where we're gonna go
out, right, so maybe once a week, which is and actually is
unusual for us to go out liketwo weekends in a row.
But here we go.
Probably gonna regret it soyeah, so I make dinner every
single night.
As soon as I'm done dinner, Iam also a so again with like the
(44:48):
tortoises in the sink situation.
I'm a little OCD about mykitchen, so I am a all dishes
are washed as I cook kinda girl.
No matter I'm cooking andwashing, you will never see a
stack of dishes in my sink.
If you do, somebody who'sprobably kidnapped me.
Yes, so by the when dinner isdone, I immediately like clean
(45:09):
everything up, everything, tubwhere containers in the fridge,
dishes are washed in thedishwasher.
I set my coffee pot for thenext day.
Do that every single night, andthen Eric's usually coming home
so we don't actually eattogether cause he goes to the
gym at night.
I work out in the morning andthen you know I like to eat
earlier.
He eats a little bit later, butby the time he gets home, if
(45:30):
the weather's nice, we try totake the dogs for a walk and
then one day later I cookAbracadabra and Fed.
Yeah, I'm literally likewrapping up my day.
I stay off my phone at thatpoint.
I don't turn on my do notdisturb technically until I go
to get in bed, but I just keepit plugged in in the kitchen and
it's always on vibrate.
I never have you will not hearmy phone ding, dong beep, like
(45:54):
ever.
I have a watch too, so it'llbuzz and I can glance and go is
that anything I need to payattention to or not?
And let it go, and then usuallyby seven o'clock.
So our wind down time, so ourtogetherness, is watching
whatever random show we love.
We love TV, so it's whatevershow we're watching at the time,
(46:16):
whatever series we're into.
Right now we're currentlywatching what's it called
College roommates, friends fromcollege.
So Netflix is kind of like asitcom-y kind of thing, like
they're like 20, 30 minuteepisodes or whatever.
Speaker 2 (46:31):
So we watch one or two of those.
Speaker 1 (46:33):
Or it's like a Yellowstone or a Homeland or
something like that and it'slike an hour long episode.
So let's say, usually we'redone by eight.
So we'll say TV time is betweenlike 6.30 and eight.
I make my sleepy time tea at7.30 every night.
So whatever we're in the middleof watching, it gets paused.
Eric looks at me like what areyou doing?
(46:53):
As though he doesn't know.
I'm like it's 7.30.
I'm making my tea Everyone's.
In a while I'll hit pause andbe like, oh shit, there's only
six minutes left.
I'll wait till 7.36 to make mytea.
But literally I watched theclock at 7.30 at my tea.
Yeah, there's nothing wrongwith me and my OCD.
So I make my it's peppermintand sleepy time tea together.
(47:16):
So then and I usually have asnack too I love to have a snack
with my tea.
So we're really into theseoutshine popsicles these fruit
popsicles I've.
I love the outshine fruit bars,so I eat a mango popsicle every
single night with my tea.
It's amazing.
(47:36):
And then sometimes I might havelike a little handful of
pretzels with it too.
So I just have like a littlesnack with my tea between I'm
usually going to bed to finishmy skincare, put my jammies on
like around eight o'clock in bed.
Between eight and eight 30every night I have to watch
(47:59):
DateLine.
I cannot fall asleep without atleast DateLine or 2020, some
kind of murder show.
I know I eat soup for breakfast.
I watch murder for relaxationand sleep.
I can't explain, it just worksfor me.
So I unwind from the day bywatching other people's
tragedies.
So yeah, so I usually get about10 to 15 minutes of that before
(48:23):
then.
As soon as I start to feel thesleepiness, everything goes off.
It's pitch black in my room.
I keep my room cold, so I amtrying to touch on some things
that are actually reallyimportant.
So, again, like a dark room, Ido not sleep with the TV on.
Never sleep with the TV on.
As soon as I feel sleepy, itgoes off.
It's just part of how I wentmine down.
The room stays chilly, dark,phone goes on.
(48:46):
Do not disturb.
It is next to my bed, butunless it's a breakthrough
emergency call from my son or amother-in-law or somebody.
Ain't nobody getting in touchwith me?
I mean, I'm not there for you.
So I'm usually asleep between8.30 and 9.
Right, and then again my bodyis waking me up the next morning
(49:08):
when it's ready to wake up.
And you know what's interesting, I will say so.
There are some times that howyou said that you stayed up way
late and your body still.
You slept until 5.30, so it wasa little bit longer.
What I have noticed for my bodyis it's right around between
seven and a half to eight and ahalf hours.
(49:31):
No matter what time I went tobed, that's when it wakes me up.
I know that's interesting.
So I have noticed that even ifI go to bed a little bit later,
if I'm not using an alarm toforce myself away it's still
whatever is like seven and ahalf to eight and a half hours
after my bedtime.
Speaker 2 (49:52):
Oh, that's really interesting.
Speaker 1 (49:54):
So it's like my body knows, okay, we've got what we
need, except for, like I said,like if I have to get up early
or the next day, then I'm notgetting like seven and a half
hours or whatever.
But yeah, I use my, I use alittle sleep app so I can see,
and I'm just like every singletime it's still like I'm like
what time did I go to bed?
Last night I was like shit, Iwent to bed at 10 because for
(50:16):
whatever reason couldn't, Ididn't go to bed till 10 and it
was still seven and a half hours.
Oh, that's really cool, yeah.
So my body, so again, it's justreally regimented and it's, you
know, my body knows how muchsleep it needs and it gives it
to me, if I let it right, if thealarm doesn't have to interrupt
it, it knows when it needs topoop.
So we poop when we need to poopevery single morning.
(50:36):
But all of those routine.
So you know a couple of thethings you list, a couple of
things I listed.
This is not just Aaron and Isaying this is what's good for
you.
So science says right.
Science says drinking waterfirst thing in the mornings, I
mean, because everybody wakes updehydrated.
I don't care if you put lemonin it or celery in it, whatever
(50:56):
the fuck, just drink some water,getting seven to eight hours of
sleep consistently a nighteverybody's gonna have a bad
night from time to time.
Do not stress out if because Ihad some anxiety written nights
this past week where I wasn'tgetting any sleep and my body
was feeling it.
Getting in the movement duringthe day, some kind of
mindfulness during the day, atnight, dark room, cool room,
(51:23):
electronics gone at least anhour before you go to bed.
Speaker 2 (51:27):
Yeah.
Speaker 1 (51:28):
Period, right.
So these are just like.
There are scientific factssurrounding those things.
So if you were trying to figureout routines, to start and to
help clients with nighttimeroutines probably more than I do
morning routines, because Ihave clients that have our I'm
like why are you only sleepingfive nights a week?
What do we need to do?
What's your routine, what'syour schedule?
(51:48):
We gotta get you right.
So we do work on that quite abit.
So, developing those sleephabits, I think if somebody was
going to start somewhere, so youhave to figure out.
So if you're trying to figureout, okay, so this is great
information.
Where do I start?
So first, figure out what feelsthe most important to you.
(52:09):
Like, is your day starting offchaotic, or are you not getting
enough sleep because your nightis chaotic?
Right, pick one.
And if they're both chaotic,pick one.
Please do not try to do it allat once, right, and literally
pick one habit, right?
So if you're doing all thethings and you have your phone
on and the lights on and TV's onand kids are up and everything
there's no schedule then maybejust start with turning your
(52:30):
phone off an hour before you'regonna bed, right, everybody turn
their phone off, maybe startwith adding sleep your time tea
or warm lemon water or whatevertart cherry juice, whatever
works for you.
Start with like one thing Ihave a lot of clients that
meditate before they go to sleep, so that is when that helps,
(52:53):
right, and I tell them thatmedications can help.
Oh, I forgot one other thingthat I did.
Speaker 2 (52:57):
You're gonna get in bed.
Speaker 1 (52:58):
I haven't done Yoga and Eidri yet, but I keep
hearing Heberman talk about it,so I'm gonna look at that.
That is relaxing, but before Igo to sleep, so when I turn the
date line off, the burnt outthing I do the burnt out thing.
I roll over, I stretch like I dothe.
I tense every muscle in my notstretch, I tense every muscle in
(53:20):
my body, hold it, hold it aslong as I can.
I hold my breath.
I tense my body up really,really bad.
I do that at least and then doa big exhale.
I do that at least twice,sometimes three times.
I take three to five reallydeep breaths.
After I do that, I say a quickprayer or gratitude, whatever it
is that you know, literallylike a thanks for this prayer
(53:42):
for this person, and off I go.
Speaker 2 (53:46):
Yeah, that, actually I do that too, and that really
does make a difference.
Speaker 1 (53:50):
I'm telling you that tense every month.
Speaker 2 (53:52):
It does.
Speaker 1 (53:53):
And in the burnout book it's called you're
completing the stress cycle,right?
So that's what it is and itreally does.
It makes sense.
It's just like I'm just gonnalike all the tension in my body,
tense, tense and let it go.
It's just completing yourstress cycle for the day, so
you're not carrying that in withyou overnight.
Speaker 2 (54:13):
Yeah, it feels so good, it really does.
Speaker 1 (54:16):
It feels amazing and it takes a minute.
That literally takes a minute,like.
So again, pick like one thingand try it and then have it
stack right.
Do that for a couple of daysand then turn your phone off an
hour beforehand and then youknow, journal, maybe in that
(54:40):
hour, that you're now not onyour phone, or whatever.
The case is right.
There's lots of ways to do this.
There's no one right or wrongway.
Speaker 2 (54:47):
Right, and if you mess up, then that's okay.
The next day you're gonna turnyour phone off at seven or
whatever time.
Don't think that you know youhave to be perfect at all of
this For it to work.
You know, because you don't andyou're gonna.
Once you start feeling theeffects of one thing, you're
gonna wanna add something else.
(55:07):
That's how I feel, like mymorning routine's fantastic, I
think, and I'm like itching tofind something else to
incorporate in there to make mefeel even better.
So it's all in that, too.
Just celebrating hey, I hadwater this morning, great, I'm
gonna do it again tomorrow.
Yep, and do not give up.
It's gonna work for you if youjust continue to do it.
(55:31):
That's the thing.
Speaker 1 (55:33):
Oh, and that really is the key right Start with one
thing, and this is true with anynew habits you're trying to
build.
Start with one small thing.
Do not try to tackle it at once.
You will get overwhelmed, youwill feel like a failure, you
will feel like you can't do itall.
One thing pick one thing thatAaron and I talked about today
and do one thing and do itconsistently over a period of
(55:55):
time.
Yeah, right, so that you have,you start to build the success.
Okay, I can do this thing, I'mdoing this thing, and then add a
second thing right, habitstacking.
Then add a third thing Getsuccessful at one thing
consistently.
Then add something else.
Don't try it and before youknow it, you'll be as
(56:16):
ridiculously regimented as Aaronand I are.
Rigid and regimented.
Just like we are Super fun,Super fun though we're super fun
people, I promise I'm just likeno, I can't go out at seven
o'clock at night.
What's wrong with you people?
Right, but you know, it is howI maintain my health.
It is how I maintain my mentalhealth, my physical health.
(56:39):
I'm all for a good time, butnot at the sacrifice too often
of these things, and I do theseon vacation.
I take my sleepy time tee goeswith me on vacation.
I desperately try to find adate line or a 2020 in whatever
(57:02):
hotel room we're staying in.
Sometimes it doesn't work outfor me and then I'm like I can't
sleep because I don't have dateline.
So sometimes these things canbackfire.
Anyway, anything else you wantto add.
For you know, or did we kind of, did we cover what your friends
(57:23):
kind of wanted to hear?
Speaker 2 (57:24):
I think so because I know a lot of people were just
like, well, what do you do, whatdoes your coach do?
And I'm like, well, I think weshould just air it out and let
them see you into our morningsand our nights, just to then
they kind of pick and choosewhat they want.
So I think we coveredeverything I was hoping we did.
Speaker 1 (57:44):
Yeah, and some people might have other things right,
and that's great.
You got other things you wantto add.
I'd love to hear them.
Like you said, I'm alwaystrying new things.
That's, you know, like the coldplunging is fairly new, and I
do like to challenge myself withnew habits, because you have to
keep adding, like harder things, right?
(58:05):
You can't just do the samething all day.
So I think that actually is key, right?
Like once you get into aroutine, it doesn't mean you
don't ever change it, right, youshould always be working to
optimize it.
Like what can I do to make thisbetter, or is there a way to
make this different?
Or is there some other thing Ican try, which you know, I have
been incorporated Like I'vetried to find ways to make my
(58:27):
cold plunging more challenging,because I realized like I was
always trying to distract myselffrom the cold, right, so I
would use a guided meditation orsomething right.
And so I realized I was likeyou know what?
I realized I was becoming oneof those people that's like I'm
kind of distracting myself fromthe discomfort of it, even
(58:49):
though I, you know, I ammeditating while I'm there, and
I was like no, let's, let's,let's do this in complete
silence.
I'm just going to, I'm justgoing to get in it.
I don't have anything going onin my, in my garage.
I get in and so it's like asilent, an actual silent
meditation at that point anddeep breathing, because it
requires a lot of that in it.
Yeah, that water is very cold,but it's been incredible Like in
(59:13):
.
So again, like just challengingmyself to do those things in a
different way.
Kind of the same things but ina different way.
My next challenge with the coldpunch, which I have not done yet
, is to, because my garage Ihave a heater, so I always I
work out first.
It's warm enough in therebecause the heater takes the
chill out of the air, and thenI'm already warm and I stretch
(59:35):
and I get in the in the plunge.
What I want to try to do is, ona morning I'm not working out
and I haven't preheated mygarage.
I want to wake up.
I want to go downstairsimmediately out of bed and get
in my in my plunge.
Oh, I haven't done it yet.
Oh, that's, my client, angela,does that, and hers is outside.
Oh, my gosh.
(59:55):
So her water temperature is inthe thirties, like there was a
period of time when it froze andshe couldn't use it.
So she gets up and goes in itfor like a minute or two and
immediately gets out, and that'show she starts her day every
day.
Wow, that's amazing Every day.
So I want to try that.
I haven't done it yet.
I'm always warm ahead of timeand the garage is warm, like I
(01:00:18):
haven't baby steps but see, butalso.
I'm saying that like we don'tall do, like we don't just jump
into like hard things and go.
That was fun, right.
Like I can tell you like I haveto, as Huberman calls it, like
I'm not going to do that.
I don't know if you listened tohis podcast on deliberate cold
exposure, but he kind of talkedabout it in terms of, instead of
(01:00:41):
like how many minutes?
Like challenging, so like I'mgoing to do five minutes today.
I'm going to say I'm going tosay three minutes today, because
11 minutes per week is kind oflike scientifically, what's
proven to do really well.
But he said he started usingwalls.
Walls in the sense of what walldo I have to?
So because he's talking aboutin terms of building resilience,
which I think is anotherpodcast topic we're going to get
into you, but we'll touch on it.
(01:01:02):
So just kind of give you apreview, these terms of walls,
what, how many walls do you haveto get through to do the right
in the plunge, right?
So you're like this morningbecause I hadn't done it in a
couple of days, the further Iget from it, the harder it is to
get in.
This morning I was like I don'twant to, I don't want to.
I don't want to.
First wall the first wall is I'mgetting in the plunge.
(01:01:23):
I got through that wall.
I'm in the plunge and I'm inthe silence and I'm like I told
myself I needed three minutes toget the full 11 for the week.
I'm in the plunge and I waslike and I just it was, it was
just cold and it was I washaving a really hard time like
not getting past it and I waslike, nope.
I looked at the time, I kind ofpeeked my eyes open and I was
(01:01:45):
like two minutes and 30 seconds.
I was like, nope, I'm going todo three.
So that was another wall,because I could have gotten out
of 230.
I would have hit my 11.
I got to three and I was like,nope, I'm going to do it, I'm
going to do it another minutefrom here.
So another wall.
So I made it through threewalls this morning.
So the concept is every timeyou're inserting a challenge
(01:02:08):
right, something hard, andyou're going over it, it's
building more resilience.
So that's how I buildresilience training into my day.
Speaker 2 (01:02:19):
Right, and that's like well, that'll be our next
podcast.
Yeah, that'll be our nextpodcast.
Speaker 1 (01:02:24):
Resilience training.
That's the perfect segue tothat.
Yep, okay, so that'll be it.
We'll just.
That's a teaser for the nextone, so we'll talk about that
next time.
So, anyway, this was this wasgood one.
I liked it.
Hopefully everybody else likesit too.
So you know what we say don'tget weird.
Use your head, it'll all beokay.
Okay, all right.
Bye.
Popular Podcasts
Boysober
Have you ever wondered what life might be like if you stopped worrying about being wanted, and focused on understanding what you actually want? That was the question Hope Woodard asked herself after a string of situationships inspired her to take a break from sex and dating. She went "boysober," a personal concept that sparked a global movement among women looking to prioritize themselves over men. Now, Hope is looking to expand the ways we explore our relationship to relationships. Taking a bold, unfiltered look into modern love, romance, and self-discovery, Boysober will dive into messy stories about dating, sex, love, friendship, and breaking generational patterns—all with humor, vulnerability, and a fresh perspective.
On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com