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
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
Hello Erin. Hello, this is Coaching in Cocktails, the podcast, and it's Tina and Erin again. We just keep having special guests. We've had Kara on, We've had Erin on several times. I just had my physical therapist Dat on. Did you listen to that episode?
Speaker 2:I'm listening to it today.
Speaker 1: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:He's like I'm listening to Erin's story right now.
Speaker 1:It's so great. Oh yeah, so he, you were his. Entry way into our Special so there's a special connection Connection that, if you're listening, this is it. I'm going to go ahead and do that. Oh my goodness. So what's been going on with you since we last chatted things?
Speaker 2:are still going well and you're never going to compete again in season, yep, yep. And I every like I would say every couple of days or like every week or something, at some point 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 think about. Your like man, I feel just so free and like loose with things and just feeling really good.
Speaker 1:So yeah, I mean it really. It really is a pretty amazing feeling and it just. I just was having a conversation with one of my clients just a few minutes ago, before we got on, and she's one that kind of struggles with like she's either really on or really off right, like it's like the pendulum swings into right, so it's like super duper focused or super duper. Everything is like I'm eating all the food and drinking all the food right.
Speaker 1:So it's like very on and off and she was saying how. She said I really want to get to a place where it's not so like this pendulum isn't swinging so far in either direction. And you know like she's like is that like? Where are you? Like? Where are you and like, how are you doing things? You know, because you know I haven't competed since 2012. And I was explaining that. You know, for me, I, I, for a lot of newer competitors in general, including myself, when I first started competing, you know, I told her as like, this isn't something that happens naturally for everybody very quickly. For me, it didn't happen in 2005 when I competed, 2006 when I competed, 2009 when I competed. 2011 is when I started to feel right. So we're talking, I've been doing this for a really long time and hadn't figured out how to not be really on or really off right.
Speaker 1:And and finding that balance and really the lifestyle of it right. And so I told her. I said there was something that finally clicked in my, you know, 2011, 2012 seasons and when it came off of 2012 and I didn't bench and I didn't feel like I needed all the food and I didn't feel this crazy, like the prep wasn't hard in the sense of like I was miserable.
Speaker 1:I wasn't miserable. The whole prep I was very flexible. The whole prep I felt good. The prep, it was the best I ever looked. It was the best I ever did. I came off of that prep. It was the first time I didn't just feel like I had to eat everything and it all right, it just like. First, everything came together right and a lot of it was mindset, A lot of it was growth.
Speaker 1:I've been doing it for a long time and it was actually as I was getting ready to consider competing one more time that was supposed to be my last season that it decided no, like I found the middle ground. Yeah, I found the holy grail. I was like I can eat without tracking everybody. I can't. I'm not obsessive about things. I feel good in the gym, I feel good in my body, I feel you know, I gained some weight back, but it wasn't excessive Like I normally would, and I was like this feels amazing, this middle ground, this lifestyle. I was like I finally discovered the lifestyle and not this I'm on or I'm off season, right, this like anyway. And that it was literally in that moment that I was like I'm not competing anymore, Like I don't need to, I don't want to and I don't need to because. So I think there is something to that. Right, I'm not discovering, but this is not the podcast topic we were going to talk about, but I want to put it out there because it was like weighing, it was like really in my head and I know that you're in this space too, yeah, and it was in that moment. I had no desire to do the extreme dieting ever again, right, Because and I think there's something to that, I think there's.
Speaker 1:I'm not saying that every person who competes is like, hasn't found that middle ground, that holy grail that says, man, this 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 people know what that place feels like, or if most people are still struggling in that pendulum that I say struggle, because I don't think a lot of people know what to know that they're struggling, right, Maybe they don't and, again, this may not apply to everybody, but I've been doing this long enough that I feel like the people that I see compete and compete and compete and compete definitely don't know what this happy place looks like.
Speaker 2:Right Now the client that you were talking to, is she a competitor?
Speaker 1:Yes, yeah, she's in prep right now.
Speaker 2:Okay, yeah, I think that that's also something a lot of a lot of the girls when I was, when I got off the stage when we were having conversations, that was one of the biggest things. Like that structure that you have with checking in with the coach every week or every day, having everything laid out every day, and then all of a sudden that disappearing after the season ends, that's a shocker to a lot of people. And then they just fall apart with that, with that lack of structure. So what I did was and this kind of goes into what we're going to talk about today is when you set yourself up for success for the day and then at night for the next day, then that's going to help and build upon you know, those successes.
Speaker 2:And then the structure whether it's a little bit more loose, like I am now, which I'm sure you are now like, we both have structure, we both have routine. That's never going to change, I feel, like in either one of us. But we don't have to measure our whatever coffee creamer like exact anymore. We don't have to like measure our food exact anymore Make sure we have this amount of water by this time anymore. So that also helped. That structure helped during my competition season, for sure. That definitely set like that tone for me. But now I still follow it. It's just not as structured, it's not as structure.
Speaker 1:It's routine. That's not rigid. Yes, Right, I mean that's kind of 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 I know people might disagree with me.
Speaker 1:I'm not rigid, I call it structure. I have this running joke that's like without schedule and without routine there's chaos, and I can not have chaos right, but really so I make that joke all the time. I'm just like. I'll give an example, for the other morning there were tortoises in my kitchen sink. There's tortoises in my kitchen sink a couple of times a week because the tortoises need a bath. I get that they should miss sink.
Speaker 1:It is what it is right. Like it just happened to be that the tortoises were getting a bath in my sink when I needed to make my breakfast and Eric's like. He's like, well, you can still make your breakfast. I was like no, I can't make my breakfast with tortoises in the sink. He's like. I said there is a. I said I have a method and that is not going to work for me. So I just stood in the kitchen with my arms crossed waiting for the tortoises to be removed from my sink so that I could go on about so again. So that might have been a little bit more rigid.
Speaker 2:Right.
Speaker 1:I could have probably been flexible and still made my breakfast, but I was just like that'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 really key is there is this big? There's a big let down. I think a lot of times after a show, it's like you have this like what now? Like what do I do now? I have been solely focused on this thing and everything has been very meticulously weighed and measured and done and now I don't know what to do with myself right.
Speaker 1:Because I no longer, in air quotes I'm using, have structure. Well, why don't you have structure? Why are you just letting your life, just you know, implode 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 very black 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's where everything falls apart, right? The key really in this is the lifestyle aspect of it. Right, and the lifestyle is the lifestyle, whether you're competing or not competing, right, if you want to be. So. This is not just for competitors, but it does apply to making sure that you stay in a routine, while giving yourself maybe some wider parameters of your routine and the things within that. But for the most part, my routine is still my routine and for any health and fitness endeavor, competing or otherwise, you just want to be a healthier person. I have a more well person. Routine is important.
Speaker 2:Yeah, and I consider myself an athlete still. I'm sure you do. You still walk hard and go and have that training schedule and you know still lift and do what you can. So when you for competitors, at least when you're done that competing part of it and you know that you're done, get excited about it. I would get so excited to start like it's just like a new chapter and you're not focusing on. Well, I have to make my coach happy. I have to make sure I check in with my coach and do all the things my coach said. Now you can run the show and be like okay, I want to do this, because I want to do this, and you know, not because I have to, but obviously keeping in the routine and the structure, but also like putting in things that you want that make you feel good that you didn't have when you were competing. You know what I mean.
Speaker 1:So but I think the problem with what you're saying is that and you and I have kind of touched on this before is being able to love and trust in yourself enough to make those decisions for yourself. Yeah, and many people put all of that in that accountability on somebody else's shoulders, right. So I tell my clients all the time I was like, especially when the words come out that, like this, will you have to hold me accountable? And I'm doing it because I did it because I knew I had to check in with you and I'm like you got to be accountable to yourself first and foremost. Yeah, the problem with that statement is too many people do not trust themselves to have the answers right, and you have to love and trust yourself enough and have enough faith in yourself to have the answers, even if they're not the right answers, and to be willing to fail at whatever it is that you're. You know you've made the decision to do, versus me just telling you what to do, right. So you have to be willing to try 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 have clients that stay with me through all, through the off seasons and I've had them for years and years and years but, I,
Speaker 1:think there is some element of they don't trust themselves without me. Yeah, yeah, and that's where things will start to fall apart. Right, because the reality is, whether you're checking in with me weekly or you're checking in with yourself weekly or daily or whatever, the result shouldn't be any different, right? Right, this is not just, and even my check-ins I try to tell people like, it's not just data for me, it's data for you. Right, it is a way for you to really think about what did I do this week? How did I feel this week? Right, so it's a reflection process, it's a form of journaling.
Speaker 2:Yeah, and it should be right.
Speaker 1:It's not just like I felt strong this week. Thanks for that. Like you know really could we get like a little bit more. You know, analysis, I had no stress this week, none, I love my clients that tell me they have zero stress. And I'm like man, I want to live in your shoes right, because I got like stress coming out my fucking ears.
Speaker 1:But you know, but yeah, so those are the kinds of. So it is that routine and that structure, that accountability to yourself. These are the kinds of things that create this light that allows you to live in this lifestyle in a flexible, but yet still routine and structured way. Yes, right.
Speaker 2:Yeah.
Speaker 1:I think people, I think routine and structure have like a negative connotation.
Speaker 2:You do, so maybe we need to.
Speaker 1:We need to come up with a different word, right Like I mean lifestyle, I think is.
Speaker 2:I feel like that's a flexible word, yeah.
Speaker 1:So we can put all kinds of meanings in it. But you know, but that is living a healthy lifestyle does require.
Speaker 2:I don't think you would find anybody who, if you looked around at the people in your life that you considered healthy and well and balanced, and all of those things that didn't have some kind of routine structure, so on and so forth right, and that is the perfect segue into what we're going to be talking about, because, yeah, when I go to work, people see that I'm in shape, I look healthy, I feel good, but they don't see the behind the scenes of what I do to prepare myself for the day or prepare my body for what I'm gonna do in the afternoon and all of those things. It's kind of like behind the scenes. They don't see all the hard work you're doing, they just see the final product or what you're doing. So, yeah, having and the podcast today is about morning routines and evening routines and how to set yourself up for a good day and a successful day.
Speaker 1:So I don't know how, if you wanna start, tina, like with what you do or how you wanna do that, yeah, I mean, I'll just I can kind of give my a quick overview of my routine, but I will say, routines instruct this, let's caveat this with. It doesn't just happen overnight, right, it's a habit. It's a habit right. So the structure, this, routines and things we're talking about, these are habits we build into our day right as a daily practice. It didn't happen overnight, it did happen throughout all my years of competing, right, and we call it habit stacking right. So you just kind of build on that and you find what works. So none of this happens overnight. You still have to put in the work, right, like you can't just go well, here's what Tina does. I'm gonna do that and then I'm gonna be successful.
Speaker 1:Here's what Tina does, and I'm just gonna follow Aaron's routine and then it'll be successful. That is not what I'm saying.
Speaker 2: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 top tier routine that you have to follow. But my goal for this podcast is that when I say some of the things that I do in the morning, when Tina says some of the things that she does in the morning or at night, then you can be like oh, I could probably fit that in. That sounds like something I like or that I can do. Let me try to put that in for in my morning. Or I really like how Tina does this at night. I'm gonna try that for a week and see how I feel. You know. So that's what I'm thinking. You know how to go about the podcast. You know that's what I want people to get out of. This is hey, here's some ideas that you can use to set yourself up for a good, successful day. And use them or loot Like if you don't want like any of them, then don't use them.
Speaker 1:Use it or don't use it. But this is and also, having worked with so many clients over the years, I mean probably like thousands of women at this point this shit works right Like this is not like everybody that is successful that I've ever worked with has some kind of set routine that they follow on a daily basis and I can tell you all the ones who aren't successful are all over the place. I'm just saying and there might be some outliers, but in all my years of doing this thing, that is the biggest difference between success and I don't want to say failure, but maybe not reaching your goals is great.
Speaker 1:So, my morning routine, so I get up every morning at 5.30. My body is so set on that routine that even if I claim I'm sleeping in on a Saturday because I don't have anything to do, my body says oh no, you're not.
Speaker 2:You're gonna get another Saturday anyway.
Speaker 1:But I actually love not having to wake up to an alarm clock. In fact, most of the times I wake up before my alarm clock, so I'm at 36 o'clock. Every once in a while I'll get to sleep, in quote unquote, until six o'clock in the morning. I, immediately, as soon as I get up, I mean literally, I go pee, I weigh myself. I do still use a scale as a measure of nothing other than data for myself.
Speaker 1:Right Between my lupus and meds that I'm on and other things that are going on with my body. It really does help me understand, like my inflammation and things like that. Like I don't use it as I like I don't care if it's up four pounds. If it's up four pounds, I'm like, okay, right, If it's down four pounds, I don't care. So for me it is a tool that I use. I immediately drink about six to eight ounces of water. I keep a water bottle by my bed at all times, and so I just suck down a bunch of water. I usually put on my workout clothes before. Even so, when the first five minutes are getting up, I have my workout clothes on. And I will tell you again, just because I put them on doesn't mean I actually always work out there in the morning because it's I intend that I'm going to work out.
Speaker 1:There are days that I realize within about 30, 45 minutes that my body is just not in a good place, for whatever reason, and I might not work out at all. I might just go walk on the treadmill, 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 doing something. Go downstairs, I grab my cup of coffee and I sit at my laptop and I, you know I actually I love working first thing in the morning. I'm like that, like I love putting check-ins and stuff the night before because I can knock out some shit.
Speaker 1:I'm like bright-eyed and bushy-tailed first thing in the morning. Yeah, within 20 minutes of waking up, sometimes 15, I'm always pooping. My digestion is so regular, to the point and again, sorry people, tmi, if I'm telling you like, when you're this regular, if I sleep past my normal, if I'm trying, if I'm still in bed, my body will wake me up because it needs to poop. Same, it's like what are you still doing in bed at 6.15? You know we poop by now, right, like?
Speaker 1:it's like it's like this is pooping time, get up. So yeah, so there was that. And then you know I also. I make my bed so as soon as the dog, because I have to wait till the dog gets out of the bed. Once the dog gets out of the bed, I make the bed. So I make my bed every morning. So the key things are here. I get up at the exact same time every morning, or within 30, 45 minutes, with, without my alarm, and this is actually. It is actually proven that you should keep the same wake sleep schedule within an hour for the best sleep habits, right, like week, weekdays, weekends, whatever, as much as you can. I have water first thing. My digestion is same time pretty much every day. I put on my workout clothes as soon as I get up in the morning, I sit at my computer and then I'm usually out working out in my garage by about seven. So between five, 30 and seven. That's what I do in those 90 minutes. What do you do when you get up?
Speaker 2:So, and here's, it's kind of nice because you have the perspective of working from home and I have the perspective of actually having to go into an office or a school. So I have to be at work by 7 am. I usually get there a little bit before that because the kids come in at 7.15. So you got to be on it and ready to go. So I wake up a little before five o'clock and again, that's because I want to and I like to. I don't like sleeping in and doing all that and my body does wake me up too. So, which I. It's great, yeah. But I have a sunrise alarm clock and it's so great because the light starts going on. There's no noise, yet the light starts going on like 20 minutes, 15 minutes before my alarm actually goes off. So I usually wake up to that before my alarm goes off, which is great because it gives me more time. So wake up, do a little bit of like mild stretching in bed first, because I'm getting a little older.
Speaker 1:I do that too.
Speaker 2:Actually, I let that work out I knew I was going to say I know you did that because you said that in a check-in one time.
Speaker 1: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 do like big cat stretches and stuff in the bed before I get out and just like rolling your angles and your shoulders. So that I don't step out of bed and follow my face, because I'm 51. Exactly All these creaks.
Speaker 2:So I do. It's not long, just a little bit, just to get my body like up and awake. Then I go to the bathroom, do skincare, brush my teeth, all that kind of stuff, and then I usually let my cats in for like five to 10 minutes, because that's like our time to like do our pets and our cuddles and things. And then I go downstairs and I drink my water. So I do lemon water, I do a whole 32 ounces just because I need so much water in the morning, like I'm obviously everyone's dehydrated but I just feel like I need a lot of water and then I drink that.
Speaker 2:I start prepping like my smoothie and like lunch stuff for the work day and then go back upstairs and that's when I make my bed, get dressed and all that. But I also meditate. So that's my time where I have like 15 minutes, 20 minutes where I sit, no phone, nothing distracting, just sit. Do some journaling if I want to, if I feel like I need to just prepare myself for any potential hiccups throughout the day, like here's how you're gonna handle situations like all that Setting your intention for the day?
Speaker 2:Yes, and, yeah, that and that's a big one too. Like setting, just setting like a mini goal for the day, like, hey, I just need to get this done, or, you know, it doesn't have to be this long, lengthy process. And then I also and then this is something I just added like in the past, like week or two, I noticed that I had a couple extra minutes. Like I was like, okay, I have a foam roller and I always had it downstairs and I never used it. So I was like I realized my hips were getting tight and like I just needed to stretch more. So after I meditate I foam roll for like five or seven minutes and I'm loving that because obviously it helps me, you know, remain a little bit more limber and stretched out and everything.
Speaker 2:And I'm, you know, getting sore from the gym sometime. So it helps in the morning to kind of get all that, those kinks out. And then after that I go downstairs. I mean I started making celery juice in the morning. I used to do greens powder, but I don't trust greens powders, I don't know. I used to, and then now that I was like doing some research on, I'm like you never know what's in 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 doing my makeup, doing my hair, and then, by that point, it's just about time to like start getting ready to leave, eat some fruit and something like maybe a little bit of the smoothie before I go, just to have something in my body, and then I make tea and then I'm pretty much out the door. So everything is timed so perfectly.
Speaker 1:And that's where I'm saying the structure, because that you just listed a lot of stuff which sounds like it takes you less than two hours If you're getting up a little before five and you're at school a little before seven, yep, how long is your?
Speaker 2:commute, oh like not even 10 minutes Okay, so yeah.
Speaker 1:We're looking at 90 minutes of stuff. Yeah, like yes, right, and I go ahead.
Speaker 2:I'm sorry, oh no, I was just gonna say, even though, like during the weekdays, these things are timed like, I have to make sure that I try to get like the timing rate so I'm not late, cause I being late in rush is the worst.
Speaker 2:I keep that and so many people are rushed in the morning and they're dysregulated all day and I do not want to be that person, but I do the same thing on the weekend. So I might take a little longer drinking my lemon water, I might take a little bit longer preparing a salad, like, but it always happens no matter where I am, no matter what day it is, so it doesn't matter. That doesn't change, and I'm gonna speak for you too. I know that if you don't do some of these things in the morning, your day seems off right, like I just don't feel the same. So, yeah, it just ingrained in me at this point where I just kind of go and I know what I'm doing. And that's where I think, once people get over that hump of, oh, I have to do this, I have to do this, let me check this off, once they get past that and it's just regular and a habit, then you're gold.
Speaker 1:You're telling me yeah, and that's the key. Right, like with it literally with anything in life it takes practice. You have to actually do the work to reap the benefit period. There's no shortcut around this. You just have to do some shit. That doesn't feel like it's super fun in the beginning, like maybe you don't care if your bed is made, but it is just. Hey, nobody else in my house cares that the bed is made, but I do right.
Speaker 1:Like it's just a way I start my day 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 doing in terms of movement that day a workout, a spin, or whatever I stretch always, I you know, sometimes five minutes, sometimes 15 minutes. It just depends on how my body's feeling that day and time wise, like what I have going on, I don't meditate every single day, no-transcript do at least three times a week and I cold plunge at least three times a week. So and that's something I have added consistently now that we have an actual water chiller and the cold plunges in my garage, because the whole thing with it being outside and the ice cubes was a giant pain in the ass this summer, so I'm thrilled with that. I cannot even begin to tell you like how amazing the cold plunges. It is like this literal dopamine hit. It doesn't matter how, and it's a real thing, it actually spikes dopamine. So I feel you fork when I get out. It's just it feels amazing, and so sometimes, when I'm pressed for time, I actually just do my meditation in the cold plunge.
Speaker 1:Yeah, so I kind of combine things right, right, so I meditate at least three times a week. I cold plunge at least three times a week, stretch always, and then it's, you know. And then I'm doing my breakfast right, and I do work from home. I make, I literally make the same breakfast every single day. You make a breakfast smoothie, I make a breakfast soup. It's weird, I eat soup for breakfast. I don't even, I don't even get a little bit of it.
Speaker 2:I do in the summertime and then I sprinkle fruit on top. Yeah, that's good.
Speaker 1:Well, it's a warm soup and I love it and it's wonderful. It's got spinach, it's got like ground turkey and rice and broth and it's got an egg in it, so that's what makes it breakfast-y.
Speaker 2:Oh, okay.
Speaker 1:And then I have a side of fruit with it. I have it every single day. It's either a breakfast salad or a breakfast soup. I know, there you go, but, and then I go out my day, whatever. You know, I'm either either working on client work at my computer or running to doctors these days and running to doctors appointments and letting plumbers into my house.
Speaker 1:And you know, and I'll say like, for the last three days, because we had service people coming in the house so early, I did have to pick and choose what I could do of my routine, right, like I actually. I knew I would not have, that's a lie. I could have made the time to work out if I wanted to get up earlier and if I want, you know. So I would have had to sacrifice some things if I wanted to try to slam a workout in there. But I chose for two days not to work out. I still got up and did all the other things, like. So I just cut the 60 minutes of my training out and so, no, I didn't cold plunge, I didn't meditate, you know that kind of thing. But I had to pick and choose because my schedule was pushed a little bit with contractors coming in my house. But yeah, that is my routine. When I go to Shinketeague, when I go to our beach house, I do the exact same thing right.
Speaker 1:Maybe on a little bit of a slower schedule. I take all my food. I still make the same breakfast, right, Like cause that breakfast is such an important part of my morning routine, it's like my favorite part of the day. And then after breakfast I take a shower and where I meditate and set my intention for the day. So it's a different. It's a little bit of a different thing for me in the shower than it is in my cold plunge, Like I, my shower is the scalding hot three minutes of how's the stay gonna go, and then I get out of the shower and I start my day. Yeah, yeah, I mean every single day, without fail. I do it on vacation. I did it in Costa Rica, I did it, you know, I did it in Montana. I mean it's a little different, right, but it's still it's still something.
Speaker 1:Yeah.
Speaker 2:Yeah, and that's where I want everyone to like get to that point, where they're at our points, where you just do it, no matter what, you don't even have to think about it. And if you don't get to every single thing on your list, it's okay, You're still gonna have a great day. You just have to then start again tomorrow. So a lot of people are very well, I did it for a week and I don't know it. Just I didn't, you can't. You have to do it longterm. You gotta try it. You gotta incorporate things that are good for you, not because somebody else said to do it, or there was a book that said this is the ideal morning routine. This is what you gotta do, Just starting incorporating little things here and there this morning routine. If somebody would have said three years ago this is what I would be doing every day, I would be like whoa, what the heck? No, I don't have time for that, but I do now and I love it.
Speaker 1:So Well, and it's you know what, and you probably didn't have time, but you set up a routine that you made time for and it's important to you. Like my husband gets up earlier than he needs to, so that he doesn't have to rush through the morning, right? So part of his routine is he likes to sit in his recliner with his coffee, watching TV for 30 minutes, yeah, or scrolling on his phone. That's his thing. That's how he starts his day, makes him feel good. He doesn't wanna.
Speaker 1:Just he could sleep in an extra half an hour, but that's just you know what I mean, but that's just how he you know, he kind of like sets himself up for the day, and I think a lot of people get hung up in the well, I can't do all of those things. So I'm just not going to. So I'm just going to live in chaos and just let life happen to me instead of I'll let my schedule happen to me instead of me controlling my schedule. Right Like, you are in control of these things and you do have to put in the work for it to make a difference. It's going to take time. None of this is going to happen overnight.
Speaker 2:Right Now, let me ask you, because I know a lot of people have kids- and I don't and you're an empty nester at this point. So you don't have little ones right now and I don't. So a lot of people would probably say, well, I can't do that because I have three kids or whatever.
Speaker 1:So what would you say to that Bullshit? You're in control of your kid's schedule. Yeah, I only had one. I do. Yes, I do realize that having two or three or four is going to make it a lot harder, but even more important reasons to have a schedule.
Speaker 1:We, eric and I, both were very highly regimented. Most of my son's younger years we were competing, so things were real regimented. And so was he right Because we were. Yeah, he didn't. Okay, shit happens, tipper, tantrums, kids sick, throws off your schedule. I'm not talking about that stuff.
Speaker 1:We trained him from an early age. Right, I will say we did sleep training. Right, because sleep is important for all of us. Right, it was very, very hard to get through it. But then my son was like the world's best sleeper, to a point where there was no alarm clock in the world or any noise that was ever going to wake him up. It was terrifying because nothing would wake him up. But he was very regimented and scheduled. I'll say it made things kind of hard when he was younger because we didn't have as much flexibility. So, like he ate, because we were so regimented, this kid ate at, let's say, five o'clock. Every night is when he ate his dinner or whatever time he ate his breakfast. Right, we had him so regimented that, god forbid, you fell off of your timing for whatever reason. Then we have a kid. That's like screaming, bloody murder and temper tantamounting and melting down because we're not eating at that. So there's good and bad right Of having little people on a schedule, but to me there's more good than bad.
Speaker 2:Oh yeah, I agree it.
Speaker 1:So, yeah, he was just as regimented as we were. Because we were regimented, he did not get to dictate the schedule. So I'm just gonna call BS. If you're a parent out there and I'm not gonna, I'm not going to apologize, you do? You? Do you right? Like I'm not saying you're, you know, if you let your kids run a muck and they could, and your life is chaos and you enjoy that, go, you Go ahead, I don't. So things were going to be regimented right.
Speaker 2:So yeah, yeah incorporate the routines with your kids too. Like some of my, the people that I follow online are moms, and you know they're fitness people too, and it's cool to see how they, you know, in the morning they stretch and their daughter comes out and the daughter stretches with them, or they drink their smoothie together, or they do things together rather than oh, this is mommy's time, I'm gonna do all this at between I wake up and by the time the kids wake up, just maybe start incorporating things with your kids too, and then they'll start thinking of a routine and thrive on that too.
Speaker 1:So, yeah, and you know, once he, you know, was a teenager and you know sort of had the ability to do his own thing. Then yeah, kid was, you know, Saturday and sleeping till one o'clock in the afternoon and whatever. But now he's, you know he's thriving in the Navy right.
Speaker 1:And on a pretty regent, you know. So it pays off, right. So not, it's not just good for us, it's good for our kids. Right, Routine and structure are good, because it is to me it is a very critical adulting skill. Yeah, and if you don't have it yet as an adult in your 30s, 40s or 50s, it's time to get there. Let's get on that shit, all right. So that's morning routine. What's your evening?
Speaker 2:routine. Yeah, I also want to say the night routine is essential for the good morning routine. So quick example last night I went out with my friend and I had a great time. It was fabulous. But I stayed out way later than I normally go to bed and I noticed it this morning. I was very off and I was like how do people function on this amount of sleep?
Speaker 2:Like you said earlier, my body woke me up at 5.530 and I was sleeping in for me. I was like, oh no, how am I going to function today? So I was completely thrown off.
Speaker 1:But so I'll just add to that, because same same. Yeah, we're supposed to go out with friends tonight. So last night we were texting trying to figure out what time we were going, and the woman we were 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 like an hour from my bedtime. Can we move it up to like 5.30? Right, so we can go on at least in job Cause I was like I can't start my night at seven o'clock.
Speaker 1:I was like and she's even older than me. And I was like I was like oh man, I love you, but can we start earlier? And then the joke was like oh yeah, we're going to go out for the early bird special. And I was like, damn skippy we are. I was like 4 PM dinner. Cause, so I'll still be home later than my normal bedtime and it will it will wreck me for a week.
Speaker 2:Yeah.
Speaker 1:It really.
Speaker 2:I just don't get how people can go to bed at like two in the morning and wake up at six. I just can't. Oh my gosh.
Speaker 1:Well, here's the thing they can. But there, there's, there's. They're not living their healthiest life. Right, right, oh yeah, the difference between sure I can and I'm quote unquote in my air quotes again functioning, you're not doing anything good for your health. Yeah, yeah, do what you want, but live your best life In the long run. It's not helping In the long run it's not helping.
Speaker 2:No, but a good night routine sets you up for that good morning routine and the good day. So I think the night routine is just as essential, you know, as setting up your day in the morning. So I get it's, depending on the day, like I go to the gym right after school, so I'm usually home by 435. I take a shower at night, so I get in the shower right after I get home. Because if I do all my stuff, like prep dinner and get my you know, clean up or whatever, then I'm not going to get in bed until like later. So I like to just get all the day off and shower. And then, you know that's when I do like dinner prep or, you know, if I have to, you know, clean up something around the house or organize something or do some work or whatever. It is just for a little bit of time.
Speaker 2:Then I eat dinner and then by seven o'clock I have a setting on my phone. I have an Apple, so they have like do not disturb, or like the. What is it called? Oh my gosh, I don't even know what it's called now, but all your apps, like social media apps, go like fade. So if you click on it it'll say time 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:But so it's like the parental, you put your own controls on. Yes, it's like controls for yourself, so, which I think is great, it's smart if you're somebody who just mindlessly, you know, grabs your phone and starts 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 time, right? That mindfulness space, that's like, oh okay, yeah, right, let me put the phone down. I don't need to be on that right now. No I think that's really, that's a really smart thing.
Speaker 2:So unfortunately fortunately and unfortunately I mean I don't get on my phone during the day, as much I can text here and there, but very, very rare and cause I don't have service, which is great but then not great at the same time. So I have like this small period in my day where I can text people or whatever, but usually that seven o'clock when social media goes fades and I can't get on anything. That's when I usually communicate with other people for a little bit, and that is something I'm still trying to work on too, because I don't necessarily wanna be on my phone and I don't wanna be at a beck and call of somebody like oh, I have to answer this text right now.
Speaker 2:So that's something I'm still trying to navigate for myself, but for the most part I'm not scrolling past seven 715. At night, I always turn all the lights off and I put lamps on because in the light. I used to have a red light lamp in my bedroom but it broke, so I need to get a new one, cause apparently I listened to Huberman Lab. I think you need to go. I love Huberman Lab. Follow him because he's fantastic.
Speaker 1:It is so scientific and based I mean, the downside is that his podcasts are like three and a half hours long, so I feel like every single one of them is a book. But that's kinda how I just. It takes me a while and I can't listen on faster than 1.2 speed because then the information's going too fast.
Speaker 2:I was gonna say he's definitely science-y. So definitely yeah, there's a little long wait and some stuff, but it's great, the information's fantastic, so that was one of the things that he had said, so I incorporating that, but I dimming the lights, telling your body okay, it's time to go to bed, because in this day and age, technology runs and rules us.
Speaker 2:So our body seeing the sunset. That doesn't necessarily like back in, you know, 200 years ago, the sunset. Okay, we're going to bed. But now it's like, okay, let me turn these lights on, let me get on my phone, my computer, all the you know the light from that and it's-.
Speaker 1:We have fucked up our circadian rhythm we have.
Speaker 2:So that kinda gets me into like, okay, it's time to start winding down. That's when I take my supplements like magnesium, ashwagandha, lemon balm, and that also helps the adrenals, like you know. Let's like settle down and then I read, you know, just kinda sit, just relax a little bit, and then I go upstairs I do a gratitude journal before I go to bed. Any journal, any thoughts from the day, that kinda thing. I put my humidifier on, my sleep mask on and I'm in bed. So yeah.
Speaker 1:By what time? What time are you in bed?
Speaker 2:I would say between eight and nine. Yeah, Now when I was in prep it was like 7.30, but now I'm like-.
Speaker 1:Now you're super flexible and you get there. You can stay up like a grown woman til eight o'clock at night.
Speaker 2: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:So yeah, so similar like my, again pretty regimented. At night I try to be done with my client work and off my computer by five at the latest so that I can kinda start into my evening routine. Sometimes it goes a little later than that, but between five and six, yeah, and then I make dinner every single night. Step on the rare occasion, like tonight, where we're gonna go out, right, so maybe once a week, which is and actually is unusual for us to go out like two weekends in a row. But here we go. Probably gonna regret it so yeah, so I make dinner every single night. As soon as I'm done dinner, I am also a so again with like the tortoises in the sink situation.
Speaker 1:I'm a little OCD about my kitchen, so I am a all dishes are washed as I cook kinda girl. No matter I'm cooking and washing, you will never see a stack of dishes in my sink. If you do, somebody who's probably kidnapped me. Yes, so by the when dinner is done, I immediately like clean everything up, everything, tub where containers in the fridge, dishes are washed in the dishwasher. I set my coffee pot for the next day. Do that every single night, and then Eric's usually coming home so we don't actually eat together cause he goes to the gym at night. I work out in the morning and then you know I like to eat earlier. He eats a little bit later, but by the time he gets home, if the weather's nice, we try to take the dogs for a walk and then one day later I cook Abracadabra and Fed. Yeah, I'm literally like wrapping up my day.
Speaker 1:I stay off my phone at that point. I don't turn on my do not disturb technically until I go to get in bed, but I just keep it plugged in in the kitchen and it's always on vibrate. I never have you will not hear my phone ding, dong beep, like ever. I have a watch too, so it'll buzz and I can glance and go is that anything I need to pay attention to or not? And let it go, and then usually by seven o'clock. So our wind down time, so our togetherness, is watching whatever random show we love. We love TV, so it's whatever show we're watching at the time, whatever series we're into. Right now we're currently watching what's it called College roommates, friends from college. So Netflix is kind of like a sitcom-y kind of thing, like they're like 20, 30 minute episodes or whatever.
Speaker 2:So we watch one or two of those.
Speaker 1:Or it's like a Yellowstone or a Homeland or something like that and it's like an hour long episode. So let's say, usually we're done by eight. So we'll say TV time is between like 6.30 and eight. I make my sleepy time tea at 7.30 every night. So whatever we're in the middle of watching, it gets paused. Eric looks at me like what are you doing? 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 and be like, oh shit, there's only six minutes left. I'll wait till 7.36 to make my tea. But literally I watched the clock at 7.30 at my tea. Yeah, there's nothing wrong with me and my OCD. So I make my it's peppermint and sleepy time tea together. So then and I usually have a snack too I love to have a snack with my tea. So we're really into these outshine popsicles these fruit popsicles I've.
Speaker 1:I love the outshine fruit bars, so I eat a mango popsicle every single night with my tea.
Speaker 1:It's amazing. And then sometimes I might have like a little handful of pretzels with it too. So I just have like a little snack with my tea between I'm usually going to bed to finish my skincare, put my jammies on like around eight o'clock in bed. Between eight and eight 30 every night I have to watch DateLine. I cannot fall asleep without at least DateLine or 2020, some kind of murder show. I know I eat soup for breakfast. I watch murder for relaxation and sleep. I can't explain, it just works for me. So I unwind from the day by watching other people's tragedies. So yeah, so I usually get about 10 to 15 minutes of that before then.
Speaker 1:As soon as I start to feel the sleepiness, everything goes off. It's pitch black in my room. I keep my room cold, so I am trying to touch on some things that are actually really important. So, again, like a dark room, I do not sleep with the TV on. Never sleep with the TV on.
Speaker 1:As soon as I feel sleepy, it goes off. It's just part of how I went mine down. The room stays chilly, dark, phone goes on. Do not disturb. It is next to my bed, but unless it's a breakthrough emergency call from my son or a mother-in-law or somebody. Ain't nobody getting in touch with me? I mean, I'm not there for you.
Speaker 1:So I'm usually asleep between 8.30 and 9. Right, and then again my body is waking me up the next morning when it's ready to wake up. And you know what's interesting, I will say so. There are some times that how you said that you stayed up way late and your body still. You slept until 5.30, so it was a little bit longer. What I have noticed for my body is it's right around between seven and a half to eight and a half hours. No matter what time I went to bed, that's when it wakes me up. I know that's interesting. So I have noticed that even if I go to bed a little bit later, if I'm not using an alarm to force myself away it's still whatever is like seven and a half to eight and a half hours after my bedtime.
Speaker 2:Oh, that's really interesting.
Speaker 1: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 not getting like seven and a half hours or whatever. But yeah, I use my, I use a little sleep app so I can see, and I'm just like every single time it's still like I'm like what time did I go to bed? Last night I was like shit, I went to bed at 10 because for whatever reason couldn't, I didn't go to bed till 10 and it was still seven and a half hours. Oh, that's really cool, yeah.
Speaker 1:So my body, so again, it's just really regimented and it's, you know, my body knows how much sleep it needs and it gives it to me, if I let it right, if the alarm doesn't have to interrupt it, it knows when it needs to poop. So we poop when we need to poop every single morning. But all of those routine. So you know a couple of the things you list, a couple of things I listed. This is not just Aaron and I saying this is what's good for you. So science says right. Science says drinking water first thing in the mornings, I mean, because everybody wakes up dehydrated. I don't care if you put lemon in it or celery in it, whatever the fuck, just drink some water, getting seven to eight hours of sleep consistently a night everybody's gonna have a bad night from time to time.
Speaker 1:Do not stress out if because I had some anxiety written nights this past week where I wasn't getting any sleep and my body was feeling it. Getting in the movement during the day, some kind of mindfulness during the day, at night, dark room, cool room, electronics gone at least an hour before you go to bed.
Speaker 2:Yeah.
Speaker 1:Period, right. So these are just like. There are scientific facts surrounding those things. So if you were trying to figure out routines, to start and to help clients with nighttime routines probably more than I do morning routines, because I have clients that have our I'm like why are you only sleeping five nights a week? What do we need to do? What's your routine, what's your schedule? We gotta get you right. So we do work on that quite a bit.
Speaker 1:So, developing those sleep habits, I think if somebody was going to start somewhere, so you have to figure out. So if you're trying to figure out, okay, so this is great information. Where do I start? So first, figure out what feels the most important to you. Like, is your day starting off chaotic, or are you not getting enough sleep because your night is chaotic? Right, pick one. And if they're both chaotic, pick one. Please do not try to do it all at once, right, and literally pick one habit, right? So if you're doing all the things and you have your phone on and the lights on and TV's on and kids are up and everything there's no schedule then maybe just start with turning your phone off an hour before you're gonna bed, right, everybody turn their phone off, maybe start with adding sleep your time tea or warm lemon water or whatever tart cherry juice, whatever works for you. Start with like one thing I have a lot of clients that meditate before they go to sleep, so that is when that helps, right, and I tell them that medications can help.
Speaker 1:Oh, I forgot one other thing that I did.
Speaker 2:You're gonna get in bed.
Speaker 1: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 I go to sleep, so when I turn the date line off, the burnt out thing I do the burnt out thing.
Speaker 1:I roll over, I stretch like I do the. I tense every muscle in my not stretch, I tense every muscle in my body, hold it, hold it as long as I can. I hold my breath. I tense my body up really, really bad. I do that at least and then do a big exhale. I do that at least twice, sometimes three times. I take three to five really deep breaths. After I do that, I say a quick prayer or gratitude, whatever it is that you know, literally like a thanks for this prayer for this person, and off I go.
Speaker 2:Yeah, that, actually I do that too, and that really does make a difference.
Speaker 1:I'm telling you that tense every month.
Speaker 2:It does.
Speaker 1:And in the burnout book it's called you're completing the stress cycle, right? So that's what it is and it really does. It makes sense. It's just like I'm just gonna like all the tension in my body, tense, tense and let it go. It's just completing your stress cycle for the day, so you're not carrying that in with you overnight.
Speaker 2:Yeah, it feels so good, it really does.
Speaker 1:It feels amazing and it takes a minute. That literally takes a minute, like. So again, pick like one thing and try it and then have it stack right. Do that for a couple of days and then turn your phone off an hour beforehand and then you know, journal, maybe in that hour, that you're now not on your phone, or whatever. The case is right. There's lots of ways to do this. There's no one right or wrong way.
Speaker 2:Right, and if you mess up, then that's okay. The next day you're gonna turn your phone off at seven or whatever time. Don't think that you know you have to be perfect at all of this For it to work. You know, because you don't and you're gonna. Once you start feeling the effects of one thing, you're gonna wanna add something else. That's how I feel, like my morning routine's fantastic, I think, and I'm like itching to find something else to incorporate in there to make me feel even better. So it's all in that, too. Just celebrating hey, I had water this morning, great, I'm gonna do it again tomorrow. Yep, and do not give up. It's gonna work for you if you just continue to do it. That's the thing.
Speaker 1:Oh, and that really is the key right Start with one thing, and this is true with any new habits you're trying to build. Start with one small thing. Do not try to tackle it at once. You will get overwhelmed, you will feel like a failure, you will feel like you can't do it all. One thing pick one thing that Aaron and I talked about today and do one thing and do it consistently over a period of time. Yeah, right, so that you have, you start to build the success. Okay, I can do this thing, I'm doing this thing, and then add a second thing right, habit stacking. Then add a third thing Get successful at one thing consistently. Then add something else. Don't try it and before you know it, you'll be as ridiculously regimented as Aaron and I are. Rigid and regimented.
Speaker 1:Just like we are Super fun, Super fun though we're super fun people, I promise I'm just like no, I can't go out at seven o'clock at night. What's wrong with you people? Right, but you know, it is how I maintain my health. It is how I maintain my mental health, my physical health. I'm all for a good time, but not at the sacrifice too often of these things, and I do these on vacation. I take my sleepy time tee goes with me on vacation. I desperately try to find a date line or a 2020 in whatever hotel room we're staying in. Sometimes it doesn't work out for me and then I'm like I can't sleep because I don't have date line. So sometimes these things can backfire. Anyway, anything else you want to add. For you know, or did we kind of, did we cover what your friends kind of wanted to hear?
Speaker 2:I think so because I know a lot of people were just like, well, what do you do, what does your coach do? And I'm like, well, I think we should just air it out and let them see you into our mornings and our nights, just to then they kind of pick and choose what they want. So I think we covered everything I was hoping we did.
Speaker 1:Yeah, and some people might have other things right, and that's great. You got other things you want to add. I'd love to hear them. Like you said, I'm always trying new things. That's, you know, like the cold plunging is fairly new, and I do like to challenge myself with new habits, because you have to keep adding, like harder things, right? You can't just do the same thing all day. So I think that actually is key, right? Like once you get into a routine, it doesn't mean you don't ever change it, right, you should always be working to optimize it.
Speaker 1:Like what can I do to make this better, or is there a way to make this different? Or is there some other thing I can try, which you know, I have been incorporated Like I've tried to find ways to make my cold plunging more challenging, because I realized like I was always trying to distract myself from the cold, right, so I would use a guided meditation or something right. And so I realized I was like you know what? I realized I was becoming one of those people that's like I'm kind of distracting myself from the discomfort of it, even though I, you know, I am meditating 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 just going to get in it. I don't have anything going on in my, in my garage. I get in and so it's like a silent, an actual silent meditation at that point and deep breathing, because it requires a lot of that in it. Yeah, that water is very cold, but it's been incredible Like in. So again, like just challenging myself to do those things in a different way. Kind of the same things but in a different way.
Speaker 1:My next challenge with the cold punch, which I have not done yet, is to, because my garage I have a heater, so I always I work out first. It's warm enough in there because the heater takes the chill out of the air, and then I'm already warm and I stretch and I get in the in the plunge. What I want to try to do is, on a morning I'm not working out and I haven't preheated my garage. I want to wake up. I want to go downstairs immediately 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. So her water temperature is in the thirties, like there was a period of time when it froze and she couldn't use it. So she gets up and goes in it for like a minute or two and immediately gets out, and that's how she starts her day every day. Wow, that's amazing Every day. So I want to try that. I haven't done it yet.
Speaker 1:I'm always warm ahead of time and the garage is warm, like I haven't baby steps but see, but also.
Speaker 1:I'm saying that like we don't all do, like we don't just jump into like hard things and go. That was fun, right. Like I can tell you like I have to, as Huberman calls it, like I'm not going to do that. I don't know if you listened to his podcast on deliberate cold exposure, but he kind of talked about it in terms of, instead of like how many minutes? Like challenging, so like I'm going to do five minutes today. I'm going to say I'm going to say three minutes today, because 11 minutes per week is kind of like scientifically, what's proven to do really well. But he said he started using walls. Walls in the sense of what wall do I have to? So because he's talking about in terms of building resilience, which I think is another podcast topic we're going to get into you, but we'll touch on it. So just kind of give you a preview, these terms of walls, what, how many walls do you have to get through to do the right in the plunge, right? So you're like this morning because I hadn't done it in a couple of days, the further I get from it, the harder it is to get in. This morning I was like I don't want to, I don't want to. I don't want to.
Speaker 1:First wall the first wall is I'm getting in the plunge. I got through that wall. I'm in the plunge and I'm in the silence and I'm like I told myself I needed three minutes to get the full 11 for the week. I'm in the plunge and I was like and I just it was, it was just cold and it was I was having a really hard time like not getting past it and I was like, nope. I looked at the time, I kind of peeked my eyes open and I was like two minutes and 30 seconds. I was like, nope, I'm going to do 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 minute from here. So another wall. So I made it through three walls this morning. So the concept is every time you're inserting a challenge right, something hard, and you're going over it, it's building more resilience. So that's how I build resilience training into my day.
Speaker 2:Right, and that's like well, that'll be our next podcast. Yeah, that'll be our next podcast.
Speaker 1:Resilience training. That's the perfect segue to that. Yep, okay, so that'll be it. We'll just. That's a teaser for the next one, so we'll talk about that next time. So, anyway, this was this was good one. I liked it. Hopefully everybody else likes it too. So you know what we say don't get weird. Use your head, it'll all be okay. Okay, all right. Bye.