1 00:00:13,519 --> 00:00:15,960 Speaker 1: Hello you guys, Welcome back to another episode of the 2 00:00:16,000 --> 00:00:19,120 howtgrel Energy Podcast. I'm your host, Kaylee, and this is 3 00:00:19,120 --> 00:00:21,719 your weekly reminder that it's a new day, a new week, 4 00:00:21,760 --> 00:00:23,800 a new mindset, and another day for you to become 5 00:00:23,839 --> 00:00:26,960 the hawtgral energy you want to attract. Hello you guys, 6 00:00:27,000 --> 00:00:30,920 Happy Wednesday, Welcome back to another episode. If you're new 7 00:00:31,039 --> 00:00:33,560 to the podcast, welcome, Thank you so much for joining. 8 00:00:33,679 --> 00:00:35,840 I feel like we always get a few new faces 9 00:00:35,880 --> 00:00:39,119 to the podcast because this podcast is obviously a lot 10 00:00:39,159 --> 00:00:42,640 about healthy lifestyle, trying to become the best version of ourself, 11 00:00:42,679 --> 00:00:46,439 and obviously being in the new year and being in January, 12 00:00:46,479 --> 00:00:51,039 I'm sure everybody's feeling that motivation of goal setting, wanting 13 00:00:51,119 --> 00:00:53,640 to become obviously the best version of ourself. All that. So, 14 00:00:53,719 --> 00:00:56,039 if you're new, welcome to the podcast. I'm so happy 15 00:00:56,039 --> 00:00:58,240 that you're here. In today's episode, as you can see 16 00:00:58,399 --> 00:01:01,079 the title, we're going to be talking about routines and 17 00:01:01,119 --> 00:01:04,359 how you can become a routine girl for twenty twenty six. 18 00:01:04,959 --> 00:01:07,439 I really wanted to chat about this episode this week, 19 00:01:07,519 --> 00:01:12,079 specifically just because we are in the most motivational time 20 00:01:12,319 --> 00:01:14,640 right it's the new year. Obviously we all have goals 21 00:01:14,680 --> 00:01:18,359 for ourselves, and I know having a routine is not 22 00:01:18,400 --> 00:01:21,560 easy for everybody, and building a routine for yourself is 23 00:01:21,640 --> 00:01:23,920 not easy, and I know there's some people that feel 24 00:01:23,920 --> 00:01:26,359 like they've failed or some people that don't really know 25 00:01:26,359 --> 00:01:28,400 where to start. So I figured I would start giving 26 00:01:28,439 --> 00:01:31,439 some tips on how to create a routine for yourself, 27 00:01:31,879 --> 00:01:34,120 along with some habits that you can do in the 28 00:01:34,159 --> 00:01:36,719 morning or at night, to kind of just get some 29 00:01:36,799 --> 00:01:39,120 inspiration of how you can kind of start off your 30 00:01:39,200 --> 00:01:42,959 year with establishing a routine for yourself. And figured I 31 00:01:42,959 --> 00:01:45,480 would just give some inspiration for anyone that's looking to 32 00:01:45,519 --> 00:01:48,000 start a routine. Before we get into today's episode, I 33 00:01:48,000 --> 00:01:50,640 always kind of do a little recap of things that 34 00:01:50,719 --> 00:01:52,719 are happening in my life just so I can build 35 00:01:52,719 --> 00:01:54,840 a bit more of a personal connection. I always try 36 00:01:54,840 --> 00:01:56,879 and only do it for like five to ten minutes, 37 00:01:57,239 --> 00:01:59,560 just because I love chatting with you guys, and I 38 00:01:59,560 --> 00:02:01,560 love all so like getting your DMS when you guys 39 00:02:01,560 --> 00:02:04,879 give me feedback or anything, or just like answering any 40 00:02:04,959 --> 00:02:06,760 questions that I talk about here on the podcast. But 41 00:02:07,079 --> 00:02:08,639 I always do like five to ten minutes. It's just 42 00:02:08,719 --> 00:02:11,280 kind of like personal and then we always talk about 43 00:02:11,319 --> 00:02:13,879 the episode obviously for like twenty to thirty minutes, So 44 00:02:13,919 --> 00:02:15,479 if you want to skip past this part, you're more 45 00:02:15,479 --> 00:02:18,039 than welcome to. But I always like to give a 46 00:02:18,039 --> 00:02:20,360 little update. So what's going on right now in my 47 00:02:20,400 --> 00:02:23,080 life back injury. Let's talk about that for a second, 48 00:02:23,120 --> 00:02:24,759 because I actually had a few of you message me, 49 00:02:25,319 --> 00:02:28,319 and I feel really really grateful that some of you 50 00:02:29,319 --> 00:02:31,759 are also dealing with an injury or gave me some 51 00:02:31,879 --> 00:02:35,000 tips on how I should address my injury. Okay, so 52 00:02:35,080 --> 00:02:37,520 for starters, I had been going to a physiotherapist. I've 53 00:02:37,520 --> 00:02:39,639 been going now for three months. In the beginning, the 54 00:02:39,680 --> 00:02:41,719 injury was not that bad. I feel like it was 55 00:02:41,719 --> 00:02:44,000 like the beginning stages of it. And you know, she 56 00:02:44,039 --> 00:02:46,960 didn't want me to completely cut out my workouts or 57 00:02:47,000 --> 00:02:50,000 my routine because my physio believes that you should be 58 00:02:50,039 --> 00:02:53,400 able to continue doing something as long as like you're 59 00:02:53,400 --> 00:02:56,520 doing your stretches and like obviously like getting the treatment 60 00:02:56,560 --> 00:02:59,759 that you need while continuing your day to day workouts. 61 00:02:59,759 --> 00:03:02,479 So that was like my physio's suggestion. That was all 62 00:03:02,479 --> 00:03:05,800 before the holidays, and then I don't know what happened. 63 00:03:05,840 --> 00:03:08,400 I honestly just think it may have just gotten worse 64 00:03:08,520 --> 00:03:11,080 from obviously just kind of like overdoing it, or me 65 00:03:11,240 --> 00:03:13,080 just like not listening to my body, whatever the case 66 00:03:13,120 --> 00:03:15,560 may be. I could also have been like the way 67 00:03:15,599 --> 00:03:17,439 I was sleeping on my back. Because it is a 68 00:03:17,479 --> 00:03:20,719 back injury. I do think it's very sensitive and plays 69 00:03:20,759 --> 00:03:24,280 a huge factor in like any upper body workouts, any 70 00:03:24,280 --> 00:03:26,960 full body workouts, Like it's just one of those things 71 00:03:27,000 --> 00:03:29,960 where you think it's not a big impact, but it 72 00:03:30,039 --> 00:03:34,639 is on your body. And so this week my physiotherapist 73 00:03:35,080 --> 00:03:37,800 did unfortunately give me some bad news about my back 74 00:03:37,919 --> 00:03:40,520 and has told me to stop all my workouts completely 75 00:03:40,520 --> 00:03:42,520 for four weeks. The only kind of workout I can 76 00:03:42,560 --> 00:03:46,599 do is a lower body workout or you know, cardio 77 00:03:47,240 --> 00:03:50,439 or yoga classes. So this is very difficult for me 78 00:03:50,520 --> 00:03:52,719 to process, obviously, because if you guys have been listening 79 00:03:52,759 --> 00:03:54,520 for a while, you guys know that I am a 80 00:03:54,759 --> 00:03:57,919 huge workout person. I love to work out. It's like 81 00:03:58,039 --> 00:04:00,840 my form of therapy kind of helps my mental health. 82 00:04:00,879 --> 00:04:02,919 It just feel good when I start my day off 83 00:04:02,960 --> 00:04:06,240 with going to a workout class. And so it's only 84 00:04:06,280 --> 00:04:09,120 been three days and obviously it's fine. I'm trying to 85 00:04:09,159 --> 00:04:11,560 find structuring a routine in a different way. And that's 86 00:04:11,639 --> 00:04:13,960 kind of also why i wanted to talk about routines, 87 00:04:14,000 --> 00:04:16,920 because I'm having to adjust my routine to accommodate an 88 00:04:16,920 --> 00:04:19,480 injury that I'm currently going through. But this is just 89 00:04:19,560 --> 00:04:21,560 kind of the reality, like people have to adjust the 90 00:04:21,639 --> 00:04:24,519 routine when they get a new job, or people have 91 00:04:24,600 --> 00:04:27,399 to adjust the routine when they get pregnant or whatever. Right, 92 00:04:27,480 --> 00:04:30,120 so this is obviously a very normal thing, and I'm 93 00:04:30,199 --> 00:04:34,040 obviously like fine with it. It just sucks because obviously 94 00:04:34,199 --> 00:04:36,560 not what I wanted to start my year off. Also 95 00:04:36,680 --> 00:04:38,920 as well, because I feel like January also people are 96 00:04:38,959 --> 00:04:41,439 all in the mindset of like wanting to work out 97 00:04:41,519 --> 00:04:43,759 and you know, be consistent with the routine and all that, 98 00:04:43,800 --> 00:04:45,439 and I've kind of had to do the opposite where 99 00:04:45,480 --> 00:04:47,839 it's like, yeah, just kidding, your body's telling you to 100 00:04:48,000 --> 00:04:52,360 slow down and actually not push yourself. So I have 101 00:04:52,439 --> 00:04:55,839 decided to only do a yoga class and one to 102 00:04:55,920 --> 00:04:58,040 two booty classes a week. So I'm going to start 103 00:04:58,079 --> 00:05:00,720 doing a booty class at Reforma Palae once a week. 104 00:05:00,720 --> 00:05:03,800 I'm going to do a workout at home, which is 105 00:05:03,839 --> 00:05:07,040 strength training for lower body. So as of right now, 106 00:05:07,160 --> 00:05:10,639 my structured workout schedule is going to be a booty 107 00:05:10,680 --> 00:05:13,639 class at reform of pilates, and then I'm going to 108 00:05:13,680 --> 00:05:17,160 do one at home workout which is strength training for 109 00:05:17,240 --> 00:05:20,319 my lower body, and then one yoga class a week. 110 00:05:20,360 --> 00:05:22,560 I feel like yoga might be good just for stretching. 111 00:05:22,920 --> 00:05:25,879 It's also a heated workout, not heated workouts, sorry, heated 112 00:05:25,920 --> 00:05:27,759 yoga class, so I feel like that will be really 113 00:05:27,800 --> 00:05:31,279 good as well. So three times a week, that is it. However, 114 00:05:31,399 --> 00:05:34,800 my physiotherapist did say that I could continue walking and 115 00:05:34,920 --> 00:05:37,240 using my vibration plate every single day, so that's kind 116 00:05:37,240 --> 00:05:40,680 of been my structure in my routine of waking up 117 00:05:40,720 --> 00:05:43,079 every single morning doing ten minutes on my vibration plate 118 00:05:43,120 --> 00:05:46,160 and then I walk on my walking pad for forty 119 00:05:46,160 --> 00:05:48,839 five minutes to an hour and I've been loving it. 120 00:05:48,879 --> 00:05:51,120 And then I spend like twenty five minutes doing all 121 00:05:51,199 --> 00:05:54,279 my back stretches. So obviously my physiotherapist gave me a 122 00:05:54,279 --> 00:05:57,120 bunch of stretches just to do and yeah, so that's 123 00:05:57,160 --> 00:05:59,720 kind of been like my structured routine as of right now. 124 00:05:59,800 --> 00:06:03,199 And then trying to work out ish doing lower body 125 00:06:03,959 --> 00:06:05,680 three times a week. But I just wanted to share 126 00:06:05,680 --> 00:06:07,920 that update because if anyone's going through an injury, I 127 00:06:07,959 --> 00:06:11,279 feel you. I get you. It's not easy, and just 128 00:06:11,360 --> 00:06:13,040 kind of felt the need to share about update with 129 00:06:13,079 --> 00:06:14,959 you guys since I kind of brought it up last week. 130 00:06:15,399 --> 00:06:17,759 And then my house. Obviously, my house has been a 131 00:06:17,839 --> 00:06:20,480 huge fun project that we're working on. If you guys 132 00:06:20,519 --> 00:06:22,800 didn't know, my husband and I are building a new house, 133 00:06:23,240 --> 00:06:25,639 which is very exciting and something that we're very proud of, 134 00:06:25,879 --> 00:06:28,600 and we move in the summer. But it's been very 135 00:06:28,600 --> 00:06:31,240 hard to like, obviously make the podcast a priority and 136 00:06:31,319 --> 00:06:34,720 like wanting to edit things for work when I have 137 00:06:34,800 --> 00:06:37,120 to make decisions for the house by like certain deadlines. 138 00:06:37,199 --> 00:06:39,800 So that's been consuming my time a lot lately. But 139 00:06:40,160 --> 00:06:42,680 I love house stuff obviously, as you guys know, I 140 00:06:42,720 --> 00:06:45,519 do really love the design aspect. It's so fun. But 141 00:06:46,279 --> 00:06:48,079 obviously I love my job as well, so it's very 142 00:06:48,120 --> 00:06:50,240 hard to like balance both. But I feel like I've 143 00:06:50,240 --> 00:06:52,199 been a little over work these past few weeks. But 144 00:06:52,279 --> 00:06:55,279 that's okay. Anyways, I know this is very temporary and 145 00:06:55,319 --> 00:06:57,560 that it should be fun obviously designing a house, and 146 00:06:57,600 --> 00:07:00,160 it is. It is so fun, but it gets to 147 00:07:00,199 --> 00:07:02,839 a certain point where like it just gets too much. 148 00:07:02,839 --> 00:07:04,079 I don't know how to explain it, but like, we've 149 00:07:04,079 --> 00:07:06,399 been designing this house for almost three months now, and 150 00:07:06,480 --> 00:07:08,639 at this point, I'm just like, Okay, I just want 151 00:07:08,639 --> 00:07:10,720 to pay for whatever the upgrade is. I don't care. 152 00:07:10,839 --> 00:07:12,120 I just want it, Like you know what I mean. 153 00:07:12,319 --> 00:07:14,839 I'm sure if you guys have done a new build 154 00:07:15,000 --> 00:07:16,839 or have designed a house, I'm sure you guys understand 155 00:07:16,879 --> 00:07:19,120 the process of just like I don't know going through 156 00:07:19,120 --> 00:07:21,040 the process. If you're planning a wedding, it's kind of 157 00:07:21,040 --> 00:07:23,600 the same situation. Like obviously, the whole wedding planning stuff. 158 00:07:23,639 --> 00:07:25,879 It's so fun in the beginning, and then as you 159 00:07:25,879 --> 00:07:29,000 get closer to the date, you're like, okay, this is stressful, 160 00:07:29,000 --> 00:07:30,839 Like I just want it to happen. I'm done with 161 00:07:30,959 --> 00:07:34,120 picking different types of florals or figuring out the budget 162 00:07:34,199 --> 00:07:36,279 or the budget increasing. Like I feel like it's actually 163 00:07:36,360 --> 00:07:38,639 very similar to planning a wedding, because that's how I 164 00:07:38,639 --> 00:07:41,720 felt during my wedding planning process. But anyways, that's probably 165 00:07:41,759 --> 00:07:45,600 the best example I could give for designing a house. Okay, 166 00:07:45,680 --> 00:07:49,439 So for starters, let's talk about a reason why most 167 00:07:49,519 --> 00:07:53,240 people fail with routines, Like what is something that people 168 00:07:53,519 --> 00:07:55,800 struggle with when it comes to building a routine for 169 00:07:55,839 --> 00:07:59,240 themselves and personally. I think the main reason why people 170 00:07:59,360 --> 00:08:02,920 fail their routine is that they either do too much 171 00:08:02,920 --> 00:08:07,360 at once, or copy someone else's routine completely or strictly 172 00:08:07,399 --> 00:08:10,519 rely on motivation like they think, oh, I have the 173 00:08:10,560 --> 00:08:12,560 motivation today, I'm actually going to get up and do something, 174 00:08:12,920 --> 00:08:14,959 when that's not the case at all. We can't just 175 00:08:15,000 --> 00:08:17,879 rely on the odd motivation that we get when we 176 00:08:17,920 --> 00:08:21,399 wake up in the morning. Motivation is all built around needs, 177 00:08:21,720 --> 00:08:26,560 goals and meaning. Needs might be that your body wants 178 00:08:26,600 --> 00:08:29,000 this right, like your body feels like it needs to 179 00:08:29,040 --> 00:08:32,080 do these things in the morning or at night. Or 180 00:08:32,480 --> 00:08:34,759 goals as in there's goals that I obviously want to 181 00:08:34,759 --> 00:08:38,320 reach for myself for this year, or meaning which is 182 00:08:38,759 --> 00:08:41,200 what does it mean to you? So we've talked about 183 00:08:41,200 --> 00:08:43,399 why so much in the podcast of like why do 184 00:08:43,480 --> 00:08:46,559 I do these things right? Like why do I want 185 00:08:46,639 --> 00:08:49,320 to become a routine girl? Why do I want to help? 186 00:08:49,879 --> 00:08:52,159 Why do I want to have a healthy lifestyle? All that, 187 00:08:52,279 --> 00:08:54,320 So that's what you kind of have to think about 188 00:08:54,399 --> 00:08:56,960 when it comes to building these routines for yourself. But 189 00:08:57,480 --> 00:09:00,360 I want to bring up copying someone else's routine because 190 00:09:00,360 --> 00:09:02,279 this one, I think is a very common thing that 191 00:09:02,320 --> 00:09:05,000 people do, thinking that they can do, you know, twenty 192 00:09:05,000 --> 00:09:07,120 five different habits in the morning, like this girl they 193 00:09:07,159 --> 00:09:09,200 saw on TikTok too. And I'll be honest, I'm sure 194 00:09:09,240 --> 00:09:12,120 some people probably copy my routine, and I'm gonna be honest, 195 00:09:12,240 --> 00:09:16,200 my routine is not realistic for someone who works a 196 00:09:16,200 --> 00:09:18,799 full time job or is in school full time. Like 197 00:09:19,360 --> 00:09:22,600 I probably spend two to three hours of my morning 198 00:09:22,679 --> 00:09:24,559 routine doing those little things that I love, but not 199 00:09:24,679 --> 00:09:27,440 everybody has the luxury of doing that, and I realize 200 00:09:27,440 --> 00:09:30,679 that right So for me, the whole point of talking 201 00:09:30,720 --> 00:09:34,600 about building a routine for yourself is that everybody has 202 00:09:34,639 --> 00:09:38,480 to create a routine based off of their lifestyle, based 203 00:09:38,480 --> 00:09:41,600 off of their schedule. So everything that I talk about 204 00:09:41,639 --> 00:09:43,519 in this episode today, I really just want it to 205 00:09:43,559 --> 00:09:47,200 be some inspiration for you of maybe some little things 206 00:09:47,240 --> 00:09:50,159 that you can add on to your current routine and 207 00:09:50,519 --> 00:09:53,000 build one for yourself. It's not about saying, hey, you 208 00:09:53,080 --> 00:09:55,960 need to do all these things before you start your workday. 209 00:09:56,039 --> 00:09:58,960 That's not what this episode's about at all. This episode 210 00:09:59,000 --> 00:10:01,919 is about here or little ideas that you can do 211 00:10:02,000 --> 00:10:06,039 in the morning to create that structure and that routine 212 00:10:06,080 --> 00:10:08,480 feeling that you're missing, and to also just kind of 213 00:10:08,480 --> 00:10:11,159 start your day off in a productive way that you 214 00:10:11,240 --> 00:10:13,159 feel good going into your day. So that's kind of 215 00:10:13,159 --> 00:10:15,600 the whole goal of what we're talking about today. I 216 00:10:15,600 --> 00:10:18,440 also wanted to purposely talk about this episode today because 217 00:10:19,039 --> 00:10:20,679 with the new year, I feel like it can be 218 00:10:20,799 --> 00:10:23,519 very overwhelming. I think we write out all these goals 219 00:10:23,519 --> 00:10:27,000 for ourselves, which is exciting and motivational, but I also 220 00:10:27,039 --> 00:10:30,039 think that having all these goals makes us feel like 221 00:10:30,080 --> 00:10:33,279 we have this pressure of needing to do everything at 222 00:10:33,320 --> 00:10:36,240 once or needing to be perfect at doing all these things, 223 00:10:36,279 --> 00:10:38,799 when that's just not the case at all. I think 224 00:10:38,840 --> 00:10:42,240 we need to take these goals as something that we're 225 00:10:42,279 --> 00:10:46,200 working towards throughout the entire year. We're not saying this 226 00:10:46,240 --> 00:10:49,159 needs to be perfected by the fourth week of January. 227 00:10:49,200 --> 00:10:51,639 We're saying that, hey, at least, if I can do, 228 00:10:52,039 --> 00:10:54,320 you know, four out of the five things that I 229 00:10:54,360 --> 00:10:57,120 wanted to do for myself this year, like within the 230 00:10:57,120 --> 00:10:59,440 next twelve months, I'm going to be proud of myself. 231 00:10:59,440 --> 00:11:01,360 We're actually to that, So we need to kind of 232 00:11:01,399 --> 00:11:04,399 have that mindset where we don't want to feel overwhelmed. 233 00:11:04,440 --> 00:11:05,840 We don't want to feel like everything needs to be 234 00:11:05,840 --> 00:11:08,000 done at once, because that's what's going to create burnout, 235 00:11:08,039 --> 00:11:10,960 that's what's going to create failure, and we don't want that. 236 00:11:11,080 --> 00:11:14,159 We want to feel successful. We want to feel like 237 00:11:14,399 --> 00:11:17,600 we're actually creating a routine for ourself, we're feeling consistent. 238 00:11:17,879 --> 00:11:19,840 So that's where the first step kind of comes into play, 239 00:11:19,879 --> 00:11:23,519 about reframing our mindset around a routine for ourselves. So 240 00:11:24,039 --> 00:11:26,000 we aren't going to become a new person overnight. That's 241 00:11:26,039 --> 00:11:28,080 kind of like what I was getting to there is 242 00:11:28,120 --> 00:11:30,679 that it's not something that's just going to happen the 243 00:11:30,720 --> 00:11:33,120 next day like that, like, oh yeah, I'm going to 244 00:11:33,159 --> 00:11:34,679 be a full morning routine girl, I'm going to have 245 00:11:34,759 --> 00:11:36,440 like twenty steps in my routine, blah blah blah. Like 246 00:11:36,720 --> 00:11:38,960 that is not what's going to happen. It's all about 247 00:11:38,960 --> 00:11:42,639 just creating a consistent bunch of habits into your routine slowly. 248 00:11:42,879 --> 00:11:46,480 It's a slow building process of creating that routine for yourself. 249 00:11:46,519 --> 00:11:48,879 It's not something that's going to happen overnight. So the 250 00:11:48,960 --> 00:11:52,759 benefit to having a routine for me personally is I 251 00:11:52,919 --> 00:11:56,720 like it because it structures out my days and it 252 00:11:56,759 --> 00:11:58,840 works for me even on days where I feel like 253 00:11:58,919 --> 00:12:02,200 I might like motivation or I might have low energy. 254 00:12:02,360 --> 00:12:06,519 As someone who works for themselves, I desperately needed structure. 255 00:12:06,639 --> 00:12:08,679 So when I quit my corporate job and I started 256 00:12:08,720 --> 00:12:11,480 to do this full time, I kept doing my routine. 257 00:12:11,480 --> 00:12:13,879 But if I didn't have that, there would have been 258 00:12:14,120 --> 00:12:16,120 such a lack of structure, and I definitely think I 259 00:12:16,120 --> 00:12:19,279 would have struggled mentally if I didn't have that routine 260 00:12:19,279 --> 00:12:22,279 for myself in the morning. Because I don't have a boss. 261 00:12:22,559 --> 00:12:25,519 I am my own boss. So in a traditional job, 262 00:12:25,840 --> 00:12:27,879 someone would be there to tell you, Okay, this is 263 00:12:27,879 --> 00:12:30,240 your start time and end time every single day, this 264 00:12:30,279 --> 00:12:32,120 is what you need to work on, this is when 265 00:12:32,120 --> 00:12:34,320 you can take a break, and this is when your 266 00:12:34,360 --> 00:12:38,240 day is over right. Whereas for me, I have to 267 00:12:38,279 --> 00:12:40,639 do all that myself, right, So I need to figure 268 00:12:40,679 --> 00:12:44,840 out a structure routine that's going to keep me structured 269 00:12:44,879 --> 00:12:48,200 throughout my day and make sure that I don't feel 270 00:12:48,440 --> 00:12:50,639 like things are chaotic or I'm feeling unproductive. You know 271 00:12:50,679 --> 00:12:53,399 what I mean That I constantly have to build a 272 00:12:53,480 --> 00:12:57,679 routine for myself. That essentially requires me to become my 273 00:12:57,720 --> 00:13:00,879 own manager. Like I am my own manager, and I 274 00:13:00,919 --> 00:13:02,919 tell myself when to show up, I tell myself when 275 00:13:02,960 --> 00:13:05,480 I need to start work, and having a routine is 276 00:13:05,519 --> 00:13:08,399 what structures my day to day schedule and gives me 277 00:13:08,440 --> 00:13:10,559 the direction of how my day's going to go. So 278 00:13:10,559 --> 00:13:12,679 that's just kind of an example of someone that works 279 00:13:12,720 --> 00:13:15,159 for themselves or someone that has a boss that tells 280 00:13:15,200 --> 00:13:17,720 them when to start, when to take breaks, whatever the 281 00:13:17,759 --> 00:13:21,000 case may be. But this is why every routine is 282 00:13:21,039 --> 00:13:23,720 different for everybody. Right, So, whether you're the kind of 283 00:13:23,720 --> 00:13:25,879 person where you work a traditional job and you have 284 00:13:25,919 --> 00:13:27,919 a start time that you have to be at, this 285 00:13:28,039 --> 00:13:30,159 is how you build a routine. You build it off 286 00:13:30,159 --> 00:13:32,360 of Okay, well, I start my day at eight am 287 00:13:32,440 --> 00:13:34,279 or nine am. Do I want to wake up an 288 00:13:34,279 --> 00:13:37,639 hour earlier and build this routine that I want for 289 00:13:37,759 --> 00:13:41,240 myself before I start my workday, or do I want 290 00:13:41,320 --> 00:13:44,240 to build a routine after work of doing things that 291 00:13:44,279 --> 00:13:46,679 make me feel good? So I don't ever want to 292 00:13:46,720 --> 00:13:50,679 structure these routines. Is like you need to work out 293 00:13:50,679 --> 00:13:53,039 in the morning and have a calm night. It could 294 00:13:53,039 --> 00:13:55,679 be the complete opposite. You can have a slower, calm morning, 295 00:13:55,799 --> 00:13:58,399 and then do your workout at night or on your 296 00:13:58,480 --> 00:14:00,559 lunch break, whatever the case may be. It's always going 297 00:14:00,600 --> 00:14:03,080 to be different for everybody. But again, I'm just here 298 00:14:03,120 --> 00:14:05,320 to provide some inspiration of how you can kind of 299 00:14:05,360 --> 00:14:07,960 structure out your routine for yourself. So then the next 300 00:14:08,000 --> 00:14:10,799 step would be to build out the person that you 301 00:14:10,840 --> 00:14:12,679 want to become this year. So when you did your 302 00:14:12,759 --> 00:14:15,399 vision board or when you did your goal setting of 303 00:14:15,440 --> 00:14:17,440 the person that you strive to become this year, was 304 00:14:17,480 --> 00:14:21,000 it to become a healthier person and build more healthier 305 00:14:21,000 --> 00:14:23,559 habits or was it to be more of a calmer 306 00:14:23,639 --> 00:14:26,120 person where you're trying to feel less stressed and be 307 00:14:26,240 --> 00:14:29,120 more relaxed. Like, there's two different types of people, right. 308 00:14:29,200 --> 00:14:32,320 It could be slow start, I'm doing too much, or 309 00:14:32,399 --> 00:14:34,600 it could be I'm not doing enough. I feel like 310 00:14:34,639 --> 00:14:36,399 I need to do more, I need to work on myself, 311 00:14:36,440 --> 00:14:38,639 I need to become the healthier version of myself. All that. 312 00:14:38,879 --> 00:14:41,600 So that's the starting point, who is the person that 313 00:14:41,639 --> 00:14:44,600 you want to become this year? And then it's about 314 00:14:44,639 --> 00:14:48,960 building the routine. So I want to call this the 315 00:14:49,519 --> 00:14:53,960 four week routine program where you're basically going to choose 316 00:14:54,159 --> 00:14:56,480 one habit out of a bunch of habits that I'm 317 00:14:56,480 --> 00:14:59,919 going to list out for you guys every single week. 318 00:15:00,080 --> 00:15:01,919 So for week one, let's just say you decide to 319 00:15:01,960 --> 00:15:04,200 pick I want to make my bed every single day 320 00:15:04,360 --> 00:15:06,919 for this first week. Okay, you're gonna wake up every 321 00:15:06,960 --> 00:15:09,039 single morning, You're gonna make your bed. That is it. 322 00:15:09,399 --> 00:15:11,559 No other habit. That's how we're starting off. You are 323 00:15:11,720 --> 00:15:15,000 just making your bed every single day for seven days, 324 00:15:15,039 --> 00:15:18,559 and then oh, week two comes around. Okay, what else 325 00:15:18,600 --> 00:15:20,159 do I want to do in my routine? What else 326 00:15:20,200 --> 00:15:23,000 is something that I wanted to do for myself this year? Okay? 327 00:15:23,159 --> 00:15:26,240 I wanted to be a girl that spends you know, 328 00:15:26,320 --> 00:15:28,840 ten to fifteen minutes journaling and creating a to do 329 00:15:28,879 --> 00:15:31,720 list for myself. Okay, if you felt like you were 330 00:15:31,720 --> 00:15:34,240 really consistent on making a bed for the last seven days, 331 00:15:34,320 --> 00:15:37,159 then for the following week, you're going to continue making 332 00:15:37,240 --> 00:15:39,480 your bed every single morning, and then you're going to 333 00:15:39,559 --> 00:15:42,000 spend ten to fifteen minutes journaling and doing it to 334 00:15:42,039 --> 00:15:44,639 do list for the next seven days. Why I like 335 00:15:44,720 --> 00:15:48,039 doing the same thing for seven days straight is it 336 00:15:48,080 --> 00:15:50,679 gives you a sense of how long does it take me? 337 00:15:50,720 --> 00:15:53,440 To do this one habit every single morning, and do 338 00:15:53,480 --> 00:15:55,480 I actually like doing this habit? Does it make me 339 00:15:55,519 --> 00:15:57,879 feel good? Do I like waking up doing it every 340 00:15:57,919 --> 00:16:00,679 single morning? You have to ask yourself those two things, 341 00:16:00,679 --> 00:16:02,600 because if it takes you an hour to do that 342 00:16:02,639 --> 00:16:06,120 one habit and you feel like it's drained your entire day, 343 00:16:06,320 --> 00:16:08,200 then that's not for you. We don't want to waste 344 00:16:08,240 --> 00:16:11,080 our time just doing one thing. I feel like seven 345 00:16:11,159 --> 00:16:14,639 days just gives you a good idea if it's actually 346 00:16:14,720 --> 00:16:17,279 working for you or not, and if you were actually 347 00:16:17,279 --> 00:16:19,360 consistent with it or not. Like some people might have 348 00:16:19,360 --> 00:16:20,840 a goal where it's like, oh, I want to walk 349 00:16:20,879 --> 00:16:23,840 every single day for thirty minutes. Well let's say you 350 00:16:23,879 --> 00:16:26,000 wake up thirty minutes earlier, you do that walk for 351 00:16:26,039 --> 00:16:27,919 thirty minutes, and that's all you can do, and you 352 00:16:27,960 --> 00:16:30,720 were really like, oh I really wanted to walk and 353 00:16:31,240 --> 00:16:35,159 journal and make my bed and you know, meditate for 354 00:16:35,240 --> 00:16:38,559 ten minutes. Then you need to reframe that routine because 355 00:16:38,679 --> 00:16:40,559 you only have so much time in the morning to 356 00:16:40,600 --> 00:16:43,080 do those things. So maybe instead of a thirty minute walk, 357 00:16:43,360 --> 00:16:45,840 you do a fifteen to twenty minute walk, and then 358 00:16:45,879 --> 00:16:48,279 with that extra time you can make your bed, and 359 00:16:48,840 --> 00:16:51,919 maybe moving your journaling session to your nighttime routine versus 360 00:16:51,919 --> 00:16:53,480 your morning routine. Like if you don't have time to 361 00:16:53,519 --> 00:16:55,799 do it because you wanted to make walking your main 362 00:16:55,840 --> 00:17:00,360 priority this year, then move your journaling to your night routine. 363 00:17:00,399 --> 00:17:02,879 So just kind of like making adjustments where you need 364 00:17:02,960 --> 00:17:05,480 to kind of figure out what's working, what's not. How 365 00:17:05,480 --> 00:17:07,480 long does it take me to do these certain things. 366 00:17:07,839 --> 00:17:09,839 If I want to do a workout class in the morning, 367 00:17:09,880 --> 00:17:11,720 maybe that's all I can do, and then any other 368 00:17:11,759 --> 00:17:14,640 habit that I want to do, I can do as 369 00:17:14,680 --> 00:17:17,880 part of my night routine. So I find the first 370 00:17:17,920 --> 00:17:20,640 four weeks of just kind of like trying new things, 371 00:17:20,720 --> 00:17:24,359 trying things out, or trying to do something consistently. I 372 00:17:24,440 --> 00:17:26,400 just feel like the first seven days of starting a 373 00:17:26,400 --> 00:17:29,160 habit just helps you understand if it's working or not, 374 00:17:29,440 --> 00:17:31,640 and then you can kind of build off from there. Right, 375 00:17:32,000 --> 00:17:33,680 And there's always going to be times where you're going 376 00:17:33,720 --> 00:17:36,559 to make adjustments and things that you might need to 377 00:17:36,680 --> 00:17:39,559 change for yourself. As for me right, like, I'm making 378 00:17:39,640 --> 00:17:42,640 an adjustment to my routine because I can't go to 379 00:17:42,680 --> 00:17:44,799 workout classes, so I'm just making it a priority to 380 00:17:44,839 --> 00:17:46,799 walk an hour every single day and go on my 381 00:17:46,920 --> 00:17:50,559 vibration plate, like doing what I can and still choosing 382 00:17:50,599 --> 00:17:53,599 myself and still doing things that bring me joy and 383 00:17:53,680 --> 00:17:57,119 bring me structure in my routine without just saying, oh, well, 384 00:17:57,200 --> 00:18:00,519 I injured my back, so I'm just going to do nothing, nothing, 385 00:18:01,000 --> 00:18:03,759 and that's gonna be my routine. Like, that's not the 386 00:18:03,799 --> 00:18:06,920 mindset that we want. We want to reframe. How can 387 00:18:06,960 --> 00:18:10,240 we still have a structured routine even with an injury, 388 00:18:10,319 --> 00:18:12,839 or even with a corporate job, or with even a 389 00:18:12,880 --> 00:18:15,880 school schedule that might be really busy. There's always things 390 00:18:15,880 --> 00:18:19,119 that we can do and create structure for ourselves to 391 00:18:19,200 --> 00:18:21,839 really start off our day in the right way. So 392 00:18:22,000 --> 00:18:24,799 it's really important to figure out what habits you like, 393 00:18:24,920 --> 00:18:27,799 what habits you don't like, because I feel like even 394 00:18:27,839 --> 00:18:30,480 creating a workout routine for yourself, right, like going to 395 00:18:30,519 --> 00:18:32,920 a workout class that you think you might love and 396 00:18:32,960 --> 00:18:35,680 then you do it for seven days and realize I 397 00:18:35,720 --> 00:18:38,599 actually hate this and I don't enjoy it. Okay, Well, 398 00:18:38,640 --> 00:18:40,640 then the following week you're going to try something different. 399 00:18:40,680 --> 00:18:43,599 You're going to try and go to a strength workout 400 00:18:43,599 --> 00:18:45,640 class versus a pilates class because you didn't like the 401 00:18:45,680 --> 00:18:48,480 plates class, So you want to try doing strength workouts 402 00:18:48,480 --> 00:18:50,720 and then oh, you realize, oh, I actually really like this. 403 00:18:50,839 --> 00:18:53,119 Then you think, okay, what's achievable for me? Can I 404 00:18:53,160 --> 00:18:54,960 do this two to three times a week? Maybe it's 405 00:18:55,000 --> 00:18:57,400 not something you do every single morning. Maybe you kind 406 00:18:57,400 --> 00:19:00,559 of figure out, Okay, Monday, Wednesdays and friend, I'm going 407 00:19:00,599 --> 00:19:02,839 to do a strength workout at this gym, and then 408 00:19:02,880 --> 00:19:04,839 Tuesdays and Thursdays, I'm going to have more of a 409 00:19:04,880 --> 00:19:09,599 slower morning and focus on maybe just walking or doing 410 00:19:09,640 --> 00:19:12,039 stretching at home, whatever the case may be. So really, 411 00:19:12,119 --> 00:19:15,839 just making adjustments and figuring out what works for you 412 00:19:16,000 --> 00:19:18,519 is so so crucial, and that's what's going to build 413 00:19:18,680 --> 00:19:21,640 that consistent routine for yourself where you're going to actually 414 00:19:21,680 --> 00:19:24,200 want to show up, You're gonna feel productive, You're gonna 415 00:19:24,240 --> 00:19:26,720 want to do those things, and guess what, it's not 416 00:19:26,759 --> 00:19:29,000 going to rely on motivation. It's going to rely on 417 00:19:29,119 --> 00:19:31,480 you wanting to show up for yourself and doing those 418 00:19:31,559 --> 00:19:34,319 little things that make you feel good. It's all about 419 00:19:34,720 --> 00:19:38,440 how it makes you feel. And for me, I feel 420 00:19:38,440 --> 00:19:41,359 like I'm consistent with my routine because I love those 421 00:19:41,400 --> 00:19:43,000 things that I do in the morning and it makes 422 00:19:43,039 --> 00:19:45,880 me feel good. So I'm going to give you guys 423 00:19:46,000 --> 00:19:48,519 an example of things that you could do in your 424 00:19:48,519 --> 00:19:52,359 morning and night routine. And again, these are just examples. 425 00:19:52,400 --> 00:19:54,440 These are not things that you have to do. I 426 00:19:54,519 --> 00:19:57,480 just want to give you, guys some inspiration for the 427 00:19:57,599 --> 00:20:01,720 ideal routine for someone that to start some healthy habits 428 00:20:01,759 --> 00:20:05,319 for themselves, or things that might calm you down that 429 00:20:05,400 --> 00:20:07,880 are looking for more of a slower morning or slower 430 00:20:07,960 --> 00:20:10,839 night and you just needed some inspiration for ideas of 431 00:20:10,839 --> 00:20:13,240 what you can do to start off your day or 432 00:20:13,359 --> 00:20:15,279 end off your day. So I'm going to talk about 433 00:20:15,319 --> 00:20:18,160 a morning routine, and again I'll talk about a slower 434 00:20:18,200 --> 00:20:22,440 morning routine and then a more like motivational kind of 435 00:20:22,480 --> 00:20:25,640 like workout morning. So the first thing that I think 436 00:20:25,680 --> 00:20:28,039 everybody can do, whether it's a slower morning or fast 437 00:20:28,039 --> 00:20:31,000 paced morning, is make your bed every single day. This 438 00:20:31,039 --> 00:20:34,720 is an instant when, in my opinion, Mel Robbins always 439 00:20:34,720 --> 00:20:37,160 says on our podcast like it literally sets yourself up 440 00:20:37,160 --> 00:20:39,839 for success every single day. Like when you actually make 441 00:20:39,880 --> 00:20:43,599 your bed, you feel like you've accomplished something. And I 442 00:20:43,599 --> 00:20:45,799 don't know, I find it makes me feel good knowing 443 00:20:45,839 --> 00:20:48,519 that my room is like all nice and my bedding's 444 00:20:48,559 --> 00:20:51,079 all folded, and I feel really good about leaving my 445 00:20:51,200 --> 00:20:54,480 room knowing that it's clean, it's organized. Kind of just 446 00:20:54,480 --> 00:20:57,319 makes me feel good going into my day without even 447 00:20:57,359 --> 00:21:01,039 doing anything yet except making my bed. I also love 448 00:21:01,200 --> 00:21:05,079 to change out of my pjs immediately because I find 449 00:21:05,240 --> 00:21:07,720 putting on a workout set feels very motivational. And it 450 00:21:07,799 --> 00:21:09,680 might be just something in my head, but it creates 451 00:21:09,720 --> 00:21:14,079 that like instant boost of motivation of wanting to be productive. 452 00:21:14,319 --> 00:21:16,640 When I'm in my pjs, I want to be cozy. 453 00:21:16,759 --> 00:21:19,240 I want to have like a slow morning, like I'm 454 00:21:19,240 --> 00:21:21,079 in my pages on the weekend, Like I don't push 455 00:21:21,079 --> 00:21:22,640 myself to put a work as it on, Like I 456 00:21:22,799 --> 00:21:25,759 like my weekends to be slow, So I purposely keep 457 00:21:25,799 --> 00:21:27,920 my pajamas on. So if you're that kind of person 458 00:21:27,920 --> 00:21:29,720 where you want to have more of a slower morning, 459 00:21:30,200 --> 00:21:33,160 keep your pjs on, have more of a slower morning, 460 00:21:33,240 --> 00:21:35,880 and then get changed into your work clothes to the day, 461 00:21:35,880 --> 00:21:38,759 your school clothes to the day after that. So I 462 00:21:38,799 --> 00:21:41,160 personally put on workout clothes because I like to start 463 00:21:41,160 --> 00:21:43,720 my day off with some movement. So I like to 464 00:21:44,359 --> 00:21:48,640 work out or walk or use my vibration plate. Again, 465 00:21:48,720 --> 00:21:50,680 those are just ideas, but if you're the kind of 466 00:21:50,720 --> 00:21:52,200 person that wants to have a bit more of a 467 00:21:52,200 --> 00:21:55,039 slower morning, maybe you can stretch for ten minutes, or 468 00:21:55,319 --> 00:21:58,039 you could also walk for ten to fifteen minutes or 469 00:21:58,039 --> 00:22:00,599 twenty to thirty minutes, whatever works for you. Another thing 470 00:22:00,599 --> 00:22:02,640 I make a non negotiable in the morning is filling 471 00:22:02,680 --> 00:22:05,359 up my water. That way, I know that I'm getting 472 00:22:05,359 --> 00:22:08,200 my hydration in for the day, because hydration obviously is 473 00:22:08,440 --> 00:22:12,640 super key for ourself and yeah, we just obviously need 474 00:22:12,680 --> 00:22:14,240 to stay hydrated throughout the day. So I feel like 475 00:22:14,240 --> 00:22:15,799 if I do it as soon as I wake up, 476 00:22:16,160 --> 00:22:19,240 it holds myself accountable to drinking that entire water bottle 477 00:22:19,519 --> 00:22:22,000 throughout the day. And then I find this is perfect 478 00:22:22,039 --> 00:22:24,640 for anyone that wants a slow morning or for someone 479 00:22:24,640 --> 00:22:27,400 that wants a fast paced morning. Is planning out your 480 00:22:27,480 --> 00:22:29,720 day with like a little to do list or with 481 00:22:29,799 --> 00:22:32,640 a planner. I find planning out my day just makes 482 00:22:32,759 --> 00:22:34,920 it so much easier going into my day knowing that 483 00:22:34,960 --> 00:22:37,880 I have something all written down that I can check 484 00:22:37,920 --> 00:22:40,400 off of, but also just allows yourself to have like 485 00:22:40,480 --> 00:22:43,200 mini goals throughout the day. I always talk about doing 486 00:22:43,200 --> 00:22:46,440 to do list and how it creates structure for your routine. 487 00:22:46,480 --> 00:22:49,480 It creates structure for your day. It takes like maybe 488 00:22:49,480 --> 00:22:52,519 seven minutes to do, and I think everybody has time 489 00:22:52,559 --> 00:22:54,839 to plan out their day. And again, maybe if you 490 00:22:54,839 --> 00:22:56,599 don't have time to do it the morning of, you 491 00:22:56,640 --> 00:22:59,559 could also do it the night before. So writing a 492 00:22:59,599 --> 00:23:01,039 little to do list of everything that you want to 493 00:23:01,039 --> 00:23:02,960 get done throughout the day for the next day. That way, 494 00:23:03,039 --> 00:23:05,000 when you wake up you can look at your planner 495 00:23:05,039 --> 00:23:07,119 and be like, yep, I got to do this this morning, 496 00:23:07,480 --> 00:23:09,799 got to get this done, all that and then making 497 00:23:09,799 --> 00:23:12,799 yourself a healthy breakfast, having your coffee and that's kind 498 00:23:12,839 --> 00:23:16,039 of like my ideal like morning of things that I 499 00:23:16,039 --> 00:23:18,160 would want to do. But again, these are not all 500 00:23:18,240 --> 00:23:20,720 things that you need to do. These are just ideas 501 00:23:20,839 --> 00:23:22,880 of what you can add to your current routine that 502 00:23:22,920 --> 00:23:25,240 you actually have time to do that makes you feel 503 00:23:25,240 --> 00:23:27,400 like you have some type of structure before you start 504 00:23:27,440 --> 00:23:30,160 your work day or your school day or your day 505 00:23:30,160 --> 00:23:32,440 in general. Also, forgot to mention that if you're the 506 00:23:32,519 --> 00:23:34,240 kind of person that doesn't want to work out in 507 00:23:34,240 --> 00:23:36,279 the morning and wants more of a slow pace morning, 508 00:23:36,680 --> 00:23:39,720 you could spend twenty minutes of reading instead of spending 509 00:23:39,839 --> 00:23:42,720 twenty minutes of doing a workout, or you could do 510 00:23:42,920 --> 00:23:45,200 ten minutes of meditation. So those are kind of like 511 00:23:45,720 --> 00:23:49,759 slower morning vibes of like what you can do versus 512 00:23:49,839 --> 00:23:52,279 like doing an intense workout for like thirty minutes or 513 00:23:52,519 --> 00:23:55,279 walking or vibration plate, whatever the case may be. So 514 00:23:55,799 --> 00:23:58,279 that's how I would like kind of describe the perfect 515 00:23:58,680 --> 00:24:01,000 habits to do when looking for more of a slow 516 00:24:01,000 --> 00:24:04,720 pace morning or again finding time to do workouts or 517 00:24:04,799 --> 00:24:07,920 walking or using a vibration plate in your morning as 518 00:24:07,960 --> 00:24:11,039 part of a morning habit. Then for your evening routine, 519 00:24:11,119 --> 00:24:12,920 if you're the kind of person that loves to work 520 00:24:12,920 --> 00:24:15,960 out in the evening, I always say working out right 521 00:24:16,000 --> 00:24:18,440 after work or right after school is nice because you 522 00:24:18,519 --> 00:24:19,759 kind of get out of the way and then you 523 00:24:19,839 --> 00:24:22,839 can just focus on your nightly habits right after that. 524 00:24:23,079 --> 00:24:25,960 So if you prefer to work out in the evening, 525 00:24:26,039 --> 00:24:28,599 I would start your day off with doing your evening workout, 526 00:24:28,680 --> 00:24:32,039 getting that over with, then coming home and making yourself 527 00:24:32,079 --> 00:24:35,680 a home cooked meal, because we all agree that twenty 528 00:24:35,680 --> 00:24:38,079 twenty six is the year where we're all doing home 529 00:24:38,079 --> 00:24:40,839 cooked meals. We're making ourselves healthy recipes that we find 530 00:24:40,880 --> 00:24:44,640 on TikTok or Pinterests or wherever you find your inspiration 531 00:24:44,839 --> 00:24:48,160 for healthy meals. So doing that, then you're going to 532 00:24:48,599 --> 00:24:52,680 make a tea. I find tea so calming, Like I 533 00:24:52,720 --> 00:24:55,000 instantly drink a cup of my peppermint tea and I 534 00:24:55,079 --> 00:24:57,799 instantly feel more calm, I feel less stressed. I just 535 00:24:57,799 --> 00:25:00,480 feel like it's like the perfect thing to and wined 536 00:25:00,559 --> 00:25:03,000 with and it just kind of like calms me down. 537 00:25:03,720 --> 00:25:05,880 And then after my teeth, I usually like to do 538 00:25:05,920 --> 00:25:08,880 some light stretching, So I'll spend like ten minutes doing 539 00:25:09,240 --> 00:25:11,559 stretching just to make sure that my muscles are good, 540 00:25:11,680 --> 00:25:14,680 especially because I'm a very active person and obviously right 541 00:25:14,720 --> 00:25:16,680 now with my back injury, I'm trying to make stretching 542 00:25:16,720 --> 00:25:19,359 a big priority. And even if you don't have an injury, 543 00:25:19,400 --> 00:25:22,039 I still recommend stretching because you don't want to lead 544 00:25:22,200 --> 00:25:24,920 to an injury like me. But if you did a 545 00:25:24,960 --> 00:25:28,119 workout that day, it's so important to stretch your muscles 546 00:25:28,480 --> 00:25:31,200 and again spending five to ten minutes. Everyone can spend 547 00:25:31,200 --> 00:25:33,000 five to ten minutes doing it, Like let's get off 548 00:25:33,000 --> 00:25:36,119 our phones and not scroll for ten minutes let's actually 549 00:25:36,160 --> 00:25:39,440 stretch and be off our phones for ten minutes instead. 550 00:25:39,599 --> 00:25:41,359 So I'm a victim to that and I'm trying to 551 00:25:41,359 --> 00:25:43,359 be better at it, and that's one of my goals 552 00:25:43,400 --> 00:25:45,720 for twenty twenty six is to be better at taking 553 00:25:45,759 --> 00:25:48,160 more time to stretch. So that's something that you could 554 00:25:48,160 --> 00:25:51,400 include into your evening routine. This one is really key 555 00:25:51,599 --> 00:25:54,480 if you do work a job that has an early 556 00:25:54,519 --> 00:25:58,000 start time. Is prepping your clothes, your gym clothes, or 557 00:25:58,039 --> 00:26:01,559 your meals the night before. I find this is a 558 00:26:01,640 --> 00:26:04,200 huge one to set yourself up for success the next day. 559 00:26:04,640 --> 00:26:06,559 That way, you don't have to stress about prepping your 560 00:26:06,640 --> 00:26:09,079 lunch for the day or figuring out what you're gonna 561 00:26:09,079 --> 00:26:11,839 wear or packing your bag. Like if you're the kind 562 00:26:11,839 --> 00:26:13,559 of person that likes go to the gym early before 563 00:26:13,559 --> 00:26:16,079 they start their work day, if you have your clothes 564 00:26:16,119 --> 00:26:18,119 out already and you know exactly what you're gonna wear, 565 00:26:18,160 --> 00:26:20,359 and then have your gym bag all prepped with everything 566 00:26:20,359 --> 00:26:22,440 that you need, you have already set yourself up for 567 00:26:22,559 --> 00:26:25,279 success and you're ready to take on your routine throughout 568 00:26:25,279 --> 00:26:28,680 the morning. So prepping close the night before is a 569 00:26:28,680 --> 00:26:30,839 game changer. I actually do this especially when I have 570 00:26:30,839 --> 00:26:33,960 an early morning plates class, I will always usually pick 571 00:26:33,960 --> 00:26:36,400 out my outfit the night before, literally put it on 572 00:26:36,400 --> 00:26:38,200 my dresser. That way, when I wake up, I can 573 00:26:38,240 --> 00:26:40,359 literally put on my workout outfit. I know exactly what 574 00:26:40,359 --> 00:26:42,799 I'm wearing. It saves me like five to ten minutes 575 00:26:42,799 --> 00:26:44,440 of my morning trying to figure out what I'm gonna 576 00:26:44,440 --> 00:26:46,160 wear for the day. I already know what I'm wearing, 577 00:26:46,240 --> 00:26:49,759 so it just like allows myself to do something else 578 00:26:50,119 --> 00:26:52,759 first worrying about ten minutes of that time of finding 579 00:26:52,759 --> 00:26:54,920 an outfit, you know what I mean. So doing things 580 00:26:54,960 --> 00:26:57,640 at night that you can prep for the night before 581 00:26:58,000 --> 00:27:01,200 before you start your morning off is a game changer 582 00:27:01,240 --> 00:27:03,519 and also just a huge time saver. As I said 583 00:27:03,559 --> 00:27:05,039 in the morning routine, if you feel like you don't 584 00:27:05,039 --> 00:27:06,559 have time to do it to do list in the morning, 585 00:27:06,720 --> 00:27:09,880 do it the night before. So brain dump everything, whether 586 00:27:09,920 --> 00:27:12,480 it's on your notes and your phone, or if you 587 00:27:12,480 --> 00:27:14,319 have a planner, write everything out that you want to 588 00:27:14,359 --> 00:27:18,440 do the next day. I find I've been honestly writing 589 00:27:18,480 --> 00:27:20,480 my to do list more at night than the morning, 590 00:27:20,519 --> 00:27:21,960 not because I don't have the time in the morning. 591 00:27:21,960 --> 00:27:24,359 It's more so I like to go to bed knowing 592 00:27:24,480 --> 00:27:27,079 everything that I have to do the next day. Also, 593 00:27:27,119 --> 00:27:29,079 I like to make sure that I don't forget, so 594 00:27:29,119 --> 00:27:31,920 if I have appointments or meetings that it's like, Okay, 595 00:27:31,920 --> 00:27:33,680 I got to make sure that I attend my meeting 596 00:27:33,759 --> 00:27:35,960 at eleven am, so I write it in my to 597 00:27:36,000 --> 00:27:37,480 do list of the day. That way, it's like, Okay, 598 00:27:37,480 --> 00:27:40,079 I have a workout class at seven, I'm gonna shower 599 00:27:40,200 --> 00:27:43,240 and eat breakfast at nine, and then oh, I have 600 00:27:43,279 --> 00:27:46,160 a meeting at eleven am that I have to attend, 601 00:27:46,279 --> 00:27:48,319 and then oh, I got to film a video or 602 00:27:48,400 --> 00:27:50,279 edit the podcast, wherever the case may be. I just 603 00:27:50,319 --> 00:27:52,880 find doing it the night before helps me out, and 604 00:27:52,920 --> 00:27:54,759 then I can kind of just like reference it in 605 00:27:54,799 --> 00:27:57,400 the morning, knowing that my day is fully structured out 606 00:27:57,440 --> 00:27:59,240 and I don't have to worry about it. But it 607 00:27:59,279 --> 00:28:01,359 really just patents. Some days I do it the night before, 608 00:28:01,480 --> 00:28:02,960 sometimes I do in the morning. It just kind of 609 00:28:02,960 --> 00:28:05,119 depends on the day, but sometimes I do find it 610 00:28:05,440 --> 00:28:07,400 a great way to kind of de stress. That way, 611 00:28:07,440 --> 00:28:09,799 you know everything that's happening the following day. I think 612 00:28:09,799 --> 00:28:12,759 we can all agree that we're probably trying to scroll 613 00:28:12,839 --> 00:28:16,079 less on our phone, so actually putting down our phone 614 00:28:16,119 --> 00:28:20,200 for thirty minutes before bed and either reading or just 615 00:28:20,400 --> 00:28:23,519 doing something that's not related to our cell phones is 616 00:28:23,559 --> 00:28:25,480 so important for this year. I know I'm trying to 617 00:28:25,480 --> 00:28:27,759 work on that, and I think that's something that everybody 618 00:28:27,759 --> 00:28:30,880 could probably work on. And another thing I've been doing 619 00:28:31,279 --> 00:28:34,440 is I actually do my meditation at night ten minutes 620 00:28:34,480 --> 00:28:37,039 before I actually go to bed. I find this calms 621 00:28:37,039 --> 00:28:40,039 my body down so much, and I don't know, I 622 00:28:40,079 --> 00:28:43,240 just like like to focus on my deep breathing before 623 00:28:43,240 --> 00:28:44,960 I head to bed. Again, it's a great way to 624 00:28:45,039 --> 00:28:48,480 kind of relieve stress, relieve any tension that your body's feeling. 625 00:28:49,119 --> 00:28:51,839 And yeah, so I really love a slow night routine. 626 00:28:51,839 --> 00:28:54,240 That's just me personally. But again, if you're the kind 627 00:28:54,240 --> 00:28:56,559 of person that loves a slow morning, doing a meditation 628 00:28:56,640 --> 00:29:00,000 in the morning is also really great. But obviously meditation 629 00:29:00,279 --> 00:29:02,359 is just so great for you know, working on our 630 00:29:02,359 --> 00:29:07,119 breathing techniques, obviously destressing and just really calming our bodies down. 631 00:29:07,160 --> 00:29:09,480 And I just personally love doing it before I head 632 00:29:09,519 --> 00:29:13,039 to bed. And then for me to be a early 633 00:29:13,119 --> 00:29:16,000 morning riser and to actually hold myself accountable for waking 634 00:29:16,079 --> 00:29:18,279 up early, I do go to bed at the same 635 00:29:18,279 --> 00:29:20,720 time every night. I go to bed at nine thirty 636 00:29:20,759 --> 00:29:24,839 every single night. Sometimes nine, yeah, sometimes nine, but usually 637 00:29:24,880 --> 00:29:27,000 nine thirty is like my happy medium. It used to 638 00:29:27,039 --> 00:29:29,720 be ten, and I don't know, I just felt like 639 00:29:29,799 --> 00:29:33,160 lately I wanted to get an extra thirty minutes asleep 640 00:29:33,200 --> 00:29:36,079 because sleep is also something I've been working on this year, 641 00:29:36,200 --> 00:29:40,359 is trying to have longer sleeps because I feel like, 642 00:29:40,799 --> 00:29:42,799 I don't know, I just sometimes I feel like I 643 00:29:42,839 --> 00:29:45,640 have like on and off sleep patterns, which I think 644 00:29:45,680 --> 00:29:49,119 is obviously very normal, but I'm trying to just really 645 00:29:49,160 --> 00:29:53,599 work on having longer RESTful sleep. So I'm trying to 646 00:29:54,200 --> 00:29:56,000 go to bed a little bit earlier, and right now 647 00:29:56,119 --> 00:29:59,039 nine thirty has been like my perfect timing to go 648 00:29:59,200 --> 00:30:01,680 to bed at, which literally sounds so crazy to say 649 00:30:01,680 --> 00:30:03,160 that out loud, because I think people are gonna think 650 00:30:03,200 --> 00:30:05,359 I'm crazy for going to bed at nine thirty, because 651 00:30:05,359 --> 00:30:07,599 it's like, how are you tired? But I don't know. 652 00:30:07,920 --> 00:30:10,960 I am, like, I'm starting to be tired at nine thirty, 653 00:30:10,960 --> 00:30:14,079 And I think it's because when you consistently go to 654 00:30:14,079 --> 00:30:16,759 bed at the same time, and you consistently kind of 655 00:30:16,799 --> 00:30:20,079 like have this unwind routine, your body naturally just like 656 00:30:20,839 --> 00:30:23,039 knows when to fall asleep. I don't know, I don't 657 00:30:23,039 --> 00:30:24,559 know if that makes sense. I think it makes sense, 658 00:30:24,599 --> 00:30:26,119 but naturally, I just feel like I start to get 659 00:30:26,119 --> 00:30:29,440 tired at that time, and that's I think because I've 660 00:30:29,519 --> 00:30:31,680 just been consistent with going to bed at the same time. 661 00:30:31,799 --> 00:30:33,559 So that is some habits that I would recommend doing 662 00:30:33,599 --> 00:30:37,160 if you're someone that's looking to build themselves a evening routine. Again, 663 00:30:37,240 --> 00:30:38,880 these are not all things that you have to do. 664 00:30:39,000 --> 00:30:42,039 These are just things that you can reference if you're 665 00:30:42,079 --> 00:30:45,519 looking for inspiration to create a routine for yourself. But 666 00:30:45,599 --> 00:30:47,759 I hope you guys enjoyed this episode. If you're new, 667 00:30:47,839 --> 00:30:50,559 definitely make sure to follow at the howtgrel energy Instagram page. 668 00:30:50,559 --> 00:30:52,640 You can also follow the host Kaylee, which is me. 669 00:30:53,200 --> 00:30:56,680 I'm on Instagram, TikTok, and YouTube. But I love you 670 00:30:56,720 --> 00:30:58,759 guys also much thank you guys for listening to another 671 00:30:58,799 --> 00:31:02,240 episode and I will see you guys in next week's episode. 672 00:31:02,440 --> 00:31:10,359 Bohm mm hm