EP 21 - ROUTINE REFRESH: HOW TO ROCK BACK TO SCHOOL, WORK, & HOLIDAYS WITHOUT LOSING YOUR MIND & ENERGY
In this episode of Get Your Shit Together we chat about…
🧡 Transitioning your summer routine for fall - or creating one without losing your mind
🧡 Packing meals and snacks for kids, the office, and road warriors
🧡 How to make habits instead of resolutions.
Resources & Good Shit
Episodes
What We’re Consuming
Adina is making cacio e pepe and Ride the Eagle, starring Jake Johnson (Nick from New Girl!) D’Arcy Carden, and Susan Sarandon. Supe cute.
Diane is still working on her chocolate ice cream recipe.
🎁 Root Cause Reset is turning 2!
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2 gifties for you in celebration of Root Cause Reset’s 2 year anniversary:
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Connect with Adina:
Instagram: @adinarubin_
Website: www.adinarubincoaching.com
Connect with Diane
Instagram: @dianeteall
Website: www.diteawellness.com
Root Cause Reset: www.rcrprogram.com
Transcript
Transcript was auto-generated! There may be some errors, but you get the…GYST 😜
Diane: 0:30
Hi, and welcome back to this week's episode of G Y S T summer is winding down. We're transitioning into fall. I know some of us are ready for PSLs, the leaves to change all of that. Wherever you are. Welcome back, Adina how are you over there?
Adina: 0:49
I'm just waiting for the humidity to drop. Can we just get that? I'm fine with summer sticking around, but like, I would like the air to be less palpable.
Diane: 1:03
It is thick. Yeah. It's very strong here as well. Although unpopular opinion, me and my waves and my skin do like the humidity, perhaps not to this extent though, where it kind of pit out indoors.
Adina: 1:18
Usually my skin digs it, but my skin's been kind of, um, I don't want to say weird. I just feel like I haven't quite figured it out ever since my skin rash at the beginning of the summer, like I'm doing my usual, the rash saga, which I'm go back and listen, if you want to hear me break that down. But I feel like, I don't know. I feel like I'm not quite figuring out my return to skincare since then.
Diane: 1:51
sorry. I
Adina: 1:51
Is this interesting?
Diane: 1:52
no, do we need to smile more with our voices? Well, as far as staying cool over here, you know, I've been churning weekly, that Cuisinart ice cream machine is working over time. I know we both love it, perhaps.
Adina: 2:13
by the way, I have had this ice cream maker since 2013. And when I used to keep it in my pantry, it did not get as much use as it deserved.
Diane: 2:25
Was it a your counter
Adina: 2:27
keep that thing on the counter now. And people walk into my kitchen and it looks ridiculous, but you know what? It makes it so much easier and more available for me to make my weekly ice cream.
Diane: 2:38
You're ready to
Adina: 2:39
so do what you gotta do to get yourself ready to churn.
Diane: 2:42
Yeah, it used to be my, my blender, but last week, I think last episode I was talking about my chocolate ice cream experiment, and I think we both are aligned in that way. Or prefer vanilla ice cream with chocolate things in it. But while the flavor on this chocolate ice cream was fantastic, it was rich. It was decadent. I put a little bit of Maldon, sea salt on top for each bite, so that sweet and salty was really yummy, but the texture was something I'm still nailing down and shout out to my chef, friends, Sabrina, Angelina, who said that the problem was probably that I used chocolate with lecithin in it. So, I don't know why are soy and corn in everything? That's a problem. So I'm going to look next time for some chocolate. That's just cocoa butter and sugar, some cacao. And also that I used perhaps too much milk. So we want to use some more cream. Now that the cows are cooling off a little bit over here and can produce.
Adina: 3:41
Hmm. Interesting.
Diane: 3:42
to the, to a lighter fluffier chocolate ice cream. And when I perfected, who will have that added to the gyst mini course cookbook,
Adina: 3:51
What chocolate did you use?
Diane: 3:53
use some Dutch process cocoa. I'd like to use some higher quality cacao if I could, but I found the best that I could at the store. So it was nothing really fantastic. I want to say it was Ghirardelli's 70% dark chocolate. It had the least amount. Nonsense in it. We don't do milk chocolate over here. Let's just get that out of the way. Waxy
Adina: 4:14
milk chocolate Dani came home with milk chocolate the other day. And I was like, what are you doing?
Diane: 4:20
I mean, we like milk. We like chocolate, but milk chocolate. Like Hershey's, that's not chocolate
Adina: 4:25
No, not about that. I'm about that dark chocolate life
Diane: 4:29
yeah. What do you consume?
Adina: 4:31
So on the food side of things, nothing too novel around here last night, I did make my Cacio e Pepe, which I feel like I may have talked about it once on the show. Diane seems to believe I have she's nodding along. But what we do is I use the jovial foods, pasta. If I've had a lot of rice already that day or that week, then I'll probably opt for the cassava one. But last yesterday, when I made this, we use the brown rice pasta, great texture, and it's just a whole bunch of grass fed butter, a whole bunch of graded Parmesan and fresh cracked black pepper. It is simple. It is delicious. And. Does the job so delish.
Diane: 5:18
I've had a pasta moment here too, again, not for you, but some shrimp parm pasta with some fresh tomatoes, because I'm going to be eating tomatoes until my mouth hurts. And my tummy hurts. I mean, tomatoes are here for a good time. Not a long time, I believe, but some of you may have seen in my story, I've been doing the heirloom tomato cheddar toast that I talked about a few episodes ago. Yeah. We're still going strong and up front. It's just such an excellent combo smokey mayo extra sharp cheddar, depending on how tangy you want to get there and a fresh tomato with sea salt. Good.
Adina: 5:54
Everything is speaking to me besides the sharp cheddar. I know, I know. Don't give me that face.
Diane: 6:01
you tried it though? Speaking of tomatoes, these fruit flies are like in my business.
Adina: 6:06
I'm just not a sharp cheddar kind of gal.
Diane: 6:09
What about just
Adina: 6:10
I love cheddar. Yeah. Cheddar, cheddar. Great cheddar. So
Diane: 6:13
there's cheddar medium cheddar. At least the ones that I can buy sharp cheddar and an extra sharp.
Adina: 6:19
I just like a raw Vermont cheddar. Nice and mild. Delicious. Good. Um, good, good, good. And then on the media side of things, we actually watched a movie for the first time in a long time. Uh, it was light, I would say because Dani like I mentioned, he has a whole list of things he wants to get to and he gets very mad at me when I tell him I'm not in the mood for that movie right now.
Diane: 6:47
and can you two ex movies? I really wished that you could, the way that you could with like audio books and feel like listening to us
Adina: 6:54
feel like that would ruin the experience. Diane. Um, so here's the thing. I also get really mad at Dani. If he movie cheats on me. So he's in a tough spot because I don't want him to watch the movies by himself, but I have not been in the head space to watch some of the things that are on his list. So. Anyways, homeboy just needs to have a little bit of patience and we will get to that list in due time. But this movie, one of the things I can never say no to is a 90 minute Jake Johnson
Diane: 7:30
why do I keep thinking as Jack Johnson? Isn't that like a two thousands like artists
Adina: 7:35
Yes. That is that. This is Jake Johnson as in Nick, from new girl and. He's just great. Love him, love his like scruffy little sense of humor
Diane: 7:46
so, oh, so I see in the outline, so the movie's called ride, the Eagle, not Jake Johnson.
Adina: 7:56
yes, ride the Eagle is the name of this movie okay. Jake Johnson is the star of this movie and then other notable cast. And actually the only other people in the film are D'Arcy Carden at JK Simmons and Susan Surandon because it was clear as day a COVID movie. Like no two actors were in the same room, basically for any
Diane: 8:20
Did they shoot it on their webcam or something?
Adina: 8:22
No, it was, it was beautiful to look at it with Shotwell. It was in a very remote location. So it was very pretty to look at. It's an interesting story. It's like this guy is kind of going nowhere in life, living on the back of someone's property in some weird band. And someone comes to tell him that his mom died and she left him her cabin, but it's like a conditional inheritance. And he has to like do this to do list to inherit. And it's cute. He develops this relationship over the phone with
Diane: 8:52
Is this a romcom then?
Adina: 8:55
sure. Parts of it are, it's more just like, it's feel good. It's, it's fun to look at. He's silly. I wouldn't say it's the best thing I've ever watched, but I really enjoyed it. And if you're looking for just like a Jake Johnson, 90 minute movie, this is their pick.
Diane: 9:11
Good. I need something light. And beyond like my usual fare of 30 rock office parks and rec rotation, because I think it's been a couple stressy weeks, months, you know, got to lighten it up a little bit, nothing really new, otherwise in the food and media front, over here, still turning through my audible credits. You know, when, if anyone subscribed to audible and maybe not going through things as fast, that alert, that's like you have five or six credits, that's where it maxes out. So I'll add things to my list. If there's anything that you're loving, listening to. Please let me know. But as far as things that we're now into over some things I'm surprisingly into Neil's mully Neil's mullet, his. Hair experiment. He's had a long pony. He's had a long beard buzzed his head. I love that. He tries different things. He's like, it's just hair. Right. So a few weeks ago he went, got a mullet and it's kind of like a fashion soccer, Molly. I don't know. He doesn't play sports, but I'm into it. And I was thinking like, is it good? Or is he just like good to me, man, with like a really nice jaw I don't know. He could probably wear a bowl cut. And I'd be into that too. I liked it. And I was into a hair extensions for a little bit, love what my friend Kayla has created, but for me, I think user error, I just couldn't do it. And in this humidity it was not happening. So for me, my hair experiment, those are out for now.
Adina: 10:40
All right. Well, I'm into, what am I into? I don't know. It's been rough around here. I'm into the woods. I'm into taking my children to just there's this playground in this nature reserve near us. And I'm into just being in the woods away. From all the stuff. So yeah, that's been that. And my over it is kind of along the same lines of what I mentioned about that. Jake Johnson movie, I'm over television and media having like COVID protocols on my TV. Like when I turn on my TV it's to get away from all the things. The real life. So
Diane: 11:31
to dissociate. Okay.
Adina: 11:33
when I turn on my TV and Jake Peralta is wearing a mask I'm over that. I'm over like people talking about their masks and their vaccines on my television.
Diane: 11:45
We need a break. That's what TV and comedy is for. I feel it I'm over people being nasty to each other on the internet and the internet bites. Um, I don't know if I've mentioned this before on a previous episode. I do use Facebook for business page and for the group through my programs. And that just seems to be right now the best available platform for groups. Sometimes my new RCR students will say, oh, I don't love Facebook. I get it. I get it for so many reasons. So some will create a burner, Facebook, like fake name and all, but I discovered something to kind of lower my stress load when I get on to that social space. So this is just for the desktop. So not, it doesn't work on mobile. I don't think it's called newsfeed Eradicator and it's for Facebook. So when I go to facebook.com on my computer, I just don't see anything in my newsfeed, because for whatever reason, there's some different vibe on Facebook than I think other social platforms and out of
Adina: 12:42
I
Diane: 12:43
it's
Adina: 12:43
way. I think it's seeping into Instagram
Diane: 12:46
Yeah, it is.
Adina: 12:48
I think Instagram used to be a safer place, but this last year it's just shown up on Instagram.
Diane: 12:56
It's not to say ignore tough feelings and things and necessary conversations you need to have. But there's something about when people are behind a keyboard or they can create a troll account on Instagram and just fight with one another. I'm like, damn, you need a hobby. You need to go for a walk. You need to drink some water or something.
Adina: 13:16
it's gotten spicy and we are over it.
Diane: 13:21
I think we're actually going to come back to you. If you're you're feeling the doom scroll or catching screen rises, we're going to talk a little bit, little bit about that in this episode. So segue into the meat and potatoes here, September is upon us. We are recording this at the end of August, but I believe this error is the beginning of September and it's the.
Adina: 13:42
I think it actually, it airs on the last day of
Diane: 13:44
Okay, so you could get primed and ready for September transition into fall. It's the last quarter of the year kiddos are going back to school. If they haven't already, I know some get to start after labor day and it's also a Jewish new year, right. And Jewish holidays, lots of those are coming up and it's my birthday month and a lot of exciting transitions and things happening in that time.
Adina: 14:08
Yes. Yes. Lots of
Diane: 14:10
Yes. So with that in mind, it's a big transition and maybe we're thinking, oh, this is the end of the year is upon us. How can we maximize the rest of this year? How can we navigate all of these changes that are happening in this season? So that's what this episode is going to be.
Adina: 14:27
Yeah. I think like people have different sentiments about this time of year. I know that for some, I hear them express it as like super stressful, getting the kids back to school, getting. Your self in order, maybe if you're cooking for the holidays or anything like that, like there's a lot of stress associated with that for some people I know it's really exciting to have that structure back, especially if you're a mom business owner, maybe having your kids back in school is like the best thing that ever happened to you and
Diane: 14:56
past year. They're like, I am ready. I'm hearing that a lot from clients. Yeah.
Adina: 15:01
Yeah. And you can have. Conflicting emotions happening at the same time. Right. You can be excited about new beginnings, that kind of feeling of like, here we go. Let's get it. Started that by a new planners. Um, yeah. I don't know if this is like a, I don't know if this is because, because of my Jewish background, but September this time of year. It really feels like that new beginning. I know it's kind of like the Jewish new year coupled with the start of school that can make it feel that way. But it also, I mean, for me, it brings up a lot of like buried traumas and things that I just good and bad. I think things that I need to sort through and, and just a lot of feelings, the end of August brings up a lot of feelings for me. I've historically. Terminations are always challenging for me. So like, I was always that kid sobbing on the last day of camp, you know, like
Diane: 16:01
because that. was a big part of your childhood summer camp.
Adina: 16:04
Yeah. So that it definitely brings up a lot for me. And I'm feeling it this week. I'm feeling a lot of that, those transitional feelings and trying to. Remain in my reality, I feel like I'm finding myself dissociating a lot and trying not to face a lot of that stuff. So we're excited to record this episode and kind of talk about like, how can we lean into all of that into the excitement, into some of the stresses and kind of approach it and cultivate the days, the weeks, the months that we want to have in this coming.
Diane: 16:40
Yeah, I like that. You said thing the weeks and. Upcoming months that we want to have. How can we create some of that for ourselves? Right? Because there are a lot of unknowns, a lot of unexpected things that are in flux, but what consistency can you bring to your life? I'm feeling all this too. And I imagine if we are, and we're hearing this, I mean, just yesterday from a couple of my clients, hearing the conflicted feelings, this kind of. Low-level like background anxiety that they're experiencing around this time of year, your summer slipping away. I'm try. I'm trying to get the last of my beach days in there, but also try to find a consistent routine so that I can get into a rhythm again. Yeah.
Adina: 17:20
Yeah. I think something that I just want to say here too, is we really want you to focus on like the things that you want to have because. There are so many things in life that can feel extremely out of our control. And this is a particular season of that feeling for me. And I know for a lot of people and I feel like we get one life, like this is getting deep, but that's what we're here for. We're here to bring the mindset. Yeah. We're here to bring the real talk, but like we have the power. To enjoy our days more than we let ourselves. I think sometimes our anxieties can creep in and we can feel so out of control. And what we really want to talk to you about in this episode is we're going to do some practical tips. We're going to do some mindset stuff, but it all comes down to approaching your days and weeks with intention and thinking to yourself like, how do I want this to feel for me? What do I want my reality to be. I think that's a theme that we're going to keep coming back to is like, what can we do? Little things here and there. Yes. Some things may be out of our control, but what are the little things we can do to just set us up for success and set us up to feel more, even throughout our days to give us more of the strength and the tools to take ownership of our days and to again, cultivate them in a way that feels really good.
Diane: 18:47
yeah, those small shifts too, over time and that consistency snowball into bigger shifts and changes and rewards long-term. So let's see where we can get some of that in place in our lives. So let's talk about setting a routine and a structure for yourself. For some people, this will really resonate. They thrive when they have a structure and a routine in place, and some can maybe do without it. But I challenge you to try something consistently so that there is that kind of expected routine that you move through. Um, You're not constantly trying to adjust or kind of aimlessly wandering through your day. We have to start with morning routine. Now I know that this is easier said than done. It is so prevalent and so common. I can't tell you how many food and mood journals or consults I've had, where we talk about this. Like I know I should stop it. And it is catching screen rises. Instead of sunrises, especially for my women who work for themselves on their own businesses. They say, I roll over alarm goes off and then I'm right into my inbox. Or I'm responding to a message from an employee or what have you before even drinking water before going pee before doing anything for yourself. And it's easy to then get caught in bed, scrolling through and. Beyond inbox. What that also might look like is getting into social media and to the news headline upon headline of tragedy, death, all these things, keeping our nervous system on high alert. And over time, you might notice that you wake up even before. Actually get into that inbox or those notifications that your stress response starts to go. Your cortisol cortisol starts flowing. Your nervous system is like, oh, we woke up. And so this is when we start stressing. So if that is you, I want to challenge you for the next week, two weeks report back how it goes. Put your phone in another room, go to an analog or a digital alarm clock and see how you can take a break from your phone for at least half an hour. And see how you feel.
Adina: 20:59
Yeah, this one can be hard to hear. I know,
Diane: 21:03
we've all done it.
Adina: 21:03
I, I know, I know for myself, my excuse has been. Oh, I'm busy with my kids during the day. This is my only time to get back to DMS or to engage with some other people on social and like, yeah. But I can find that time or sorry to those of you sitting in my DM inbox, but recently my approach has just been, I'm going to take a week to get back to these,
Diane: 21:35
basic needs come first. Basic needs.
Adina: 21:39
That's been a really important shift for me where sure. I would love to get back to those messages immediately, but I come first, my kids come first. My clients come first and it's just one of those things that was creating a bad habit for me. And then all of a sudden I would be scrolling if you are that person who. Is rolling over in bed with that squinty eye to start scrolling. And you've dropped your phone on your face before because you're barely awake. Yeah, let's see. Does this make sense? Does this cultivate the day I want to have, I know for me. I am never going to be one of those people that sets like a 5:00 AM alarm clock and has breakfast made before my kids wake up. And you know, like the really aggressive morning routine, which if you are that person power to you, there's absolutely nothing wrong with that. But for me, what it comes down to is if I can get up just a few minutes before my kids to make sure that I can brush my teeth and wash my face. Because I love what my morning skincare routine feels like for self care for me and just getting me set for the day. If I can. Yeah. If I can brush my teeth wash, my face bonus days is go downstairs and just like open my door and just see the sun for five seconds before there are just like tiny paws all over my legs. That is it for setting me up for a better day on those days. Where many, like storms into my room before it happened today, I can tell you I am off. She stormed into my room to tell me she needed to pee at like six 30 in the morning. And then I had to brush my teeth and wash my face with babies, pulling ;,.;../;On my limbs and splashing water. And it's just a different feeling to the start of the day. And so it can be as simple as five minutes before they get up. And again, it's not going to happen every day. It's not perfect. Sometimes we don't know when they're going to be up. Getting up just a tiny bit earlier to give yourself that space to be alone is really helpful.
Diane: 23:55
Yeah. Yeah, my not the same at all, but my dogs can kind of hear like, I'll wake up and start to do my morning tapping or the, hear me walking around the room. And I just see two, four little paws, depending on who's up of the two dogs. I'll see paws underneath the bedroom door and just kind of hear a sigh, but I'm like, you can show.
Adina: 24:15
The door is
Diane: 24:16
You can show for a while longer. And I definitely used to wake up, especially when I was in really stressful seasons and just trying to avoid my stress and how I felt about it. I would roll over open social media. Feel anxious, mad, sad. All of the above, because especially if I was checking news, first thing, there's never, there's never anything good there. And wondering why do I have, why am I experiencing anxiety? This kind of like background anxiety, maybe it's the stuff that I'm consuming as soon as I wake up. So I know it's something that we all say like, yeah, yeah, yeah. But let's put that away now on the opposite end too. I know we're going to get to nighttime routines in a little bit. Put that away, put it away, even setting like a title, um, or deleting the app off of your phone for the weekend, for the evening. Uh, if social media black holes are something that you can get sucked into.
Adina: 25:10
Can't we all.
Diane: 25:12
Yep. So make some money time for yourself. We've talked on previous episodes about getting outside in the morning. Again, even if it's just for a little bit, I know your morning walks are a sacred time for you and. Like a non-negotiable for me too, it's letting the dogs out, checking on the garden, watering things, putting my feet into the grass to ground in nature, because especially for those of us who spend a lot of time in offices are going to commute. We don't get that much time and space to play outside. So while it's nice out, what is that? It's very =humid.
Adina: 25:47
I
Diane: 25:47
I try to go out there as often as I can.
Adina: 25:50
Yeah. My morning walks have been really, really game-changing for me. I know I can be quote, unquote productive if I sit at my desk for that half hour, but it makes such a difference in my day to move my body, to get sunshine and just to have that time away from my house even. And I was thinking actually this week I might shift. I mentioned my Intuit is being in the woods and I've been craving the woods more and more like I was Dani and I were driving up to a wedding the other day and it was around. This trail that I've hiked before. And I just had so many flashbacks of time in my life where I spent so much more time hiking and just being in the woods with, one or two friends, even when Minnie was little, I would just strap her to my chest and go hiking like once a week. And I just miss it. And I'm not making the time for it in a way that I need to. I told Dani the other day, like the next time you have a day off. I'm just going to go to the woods and I'll see it in a few hours. Like
Diane: 26:56
You know what reminds me of it's when we've talked about play and the things that just kind of fall away when we're adults, because we're like, that's a nice to have and yeah. Kind of unicorn of like me time just keeps moving and like, oh yeah, I'll do that. When the things open up a little bit, but then we're like, the kids stuck inside, like grounded or in timeout watching everything go by, like what would that too deep? But that's how I feel. Sometimes it's like, oh my gosh, why am I feeling so some so cranky or other times if I'm just crabby, I'm like, why am I saying today? Oh, I didn't go outside.
Adina: 27:28
Yeah. We're like puppies. Just walk, walk me and give me my water and food.
Diane: 27:34
And feed me. Yes,
Adina: 27:35
Yeah. I just, I know I mentioned at the top of this, that I've just been feeling a little bit dissociated left lately. Like life has been feeling really stressful and like a lot of things have been feeling kind of doomsday E and. I just started getting these like flashbacks and craving these moments and these experiences that used to be more regular parts of my routine. And whenever I start to feel like that, I'm like, okay, drop everything. We need to figure out how we can prioritize this. Like, I haven't been to the beach once this summer and I love the ocean. Like this is not feeling right for me. So I'm just trying to. Set my calendar for the next couple of weeks shift around some work priorities, figure out the childcare I need, because going to the beach by herself is very different than going to the beach with two babies.
Diane: 28:27
Yeah. Like what does little Adina I needed? It sounds like those, that nostalgia for summers past are really coming up and telling you, like, we need this, like yesterday. Yeah.
Adina: 28:38
do it prioritize it. I'm going to, we can hold each other accountable,
Diane: 28:43
Yeah, no. About those solo solo dates. I went to the beach for the first, for my first time, this summer, last Thursday. And I thought to myself, why did I put this off? I think waiting for schedules to align with friends or for Neil to come with me, but he spends a lot of time outdoors. So not too keen on spending more time out in the sun, but I ended up going and it was so. Fulfilling. And so we can take ourselves out on dates. We talked to her last episode too, about how to enjoy your solo time, not just in the bedroom, but outside of that too, as a way of filling up your cup. So.
Adina: 29:19
Yeah, don't sideline that for too long. Eventually your body starts screaming at you. And I know for me, I don't want it to turn into this thing where I'm feeling these regrets or feeling upset about my day to day. Like I love my life. I love being a mom. It can be challenging. And especially when you crave that alone time. And I think that when we take it before we need it, it helps us to be better and to better enjoy our day to day when our day-to-day starts feeling very rote and mundane. And just like, like you're trapped, something has to
Diane: 29:58
or if you start fighting with people on the internet, that's why another reason I don't engage with trolls. Posting mediums and just being nasty to people on the internet. Cause I think, oh, those people, some need isn't being met and that's just, I don't want one. Once I start getting crabby and lashing out at people, close to me or whatever, I think, okay, what do I really need here? And where have I not prioritized myself? We've all seen those memes that make the rounds to like that self-care isn't selfish and. We believe that here, but I know that there are still some people that are having a hard time coming around to giving themselves that time and that space and the energy that they deserve, especially the parents that we work with or people who give so much to their jobs and to others. But that's something that we encourage you to practice
Adina: 30:45
Yeah. I've been guilty of that too. And, and Dani is so sweet and he. Really tries to give me the space, but sometimes I have difficulty taking it, like, for example, on S yeah, like on Sunday I coached STH membership in the morning. And so I was in my garage already and both our kids were sick over the weekend and I was in the garage and I texted Dani, like, is it okay if I stay down here and train? Cause I feel like if I don't train now, I'm not. Get this done today. And that's a huge piece of me feeling like myself and being able to show up for my family for the rest of the day. But I just felt so guilty, I guess like is upstairs with both sick kids. And it's not like I'm doing work right now. Like why? You know, but it's so hard. Sometimes we get in our heads so much about these things. Where can I take a lone time for myself? That's not productive for my family in the way of. Bringing in income or getting the groceries, you know, things like that, but filling our own cup and prioritizing ourselves again, even if it's those five minutes in the morning, getting some sunshine by herself, or if it's a bigger day, like going out for a solo hike, it's so important for you to be able to nourish yourself deeply and, and show up for the people in your lives and just find enjoyment for the whole family. Right? When, when things start to feel. Like we're all at each other's throats and it feels trapped in like a routine that's when we need to start setting aside those times. I mean, before that happens, we need to start setting aside that time for ourselves that really fills our cup and nourishes
Diane: 32:28
I mean, it's like the whole, put your oxygen mask on before putting on someone else's. And when we spend that some time, whatever, we can make space where we're on ourselves makes pouring into others much easier. Right. And our goal getters, whether they're parents or not, parents. They're used to doing a lot of things on their own. That definitely is the case for so many of my clients. I'll tell them you can do it all, but not all at once. So I understand that asking for help or for time from others in your community or for, from your loved ones can be challenging, but chances are, they'd be happy to help and to give you some, and would that space that you deserve?
Adina: 33:10
Yeah.
Diane: 33:11
So to round this out a bit, a practical tip schedule your alone time, yourself care, like it's a mandatory meeting. So in a former life, I used to be a project manager and I used to just slay that Google calendar and had even travel time or hall time between meetings, even if it was like five to 10 minutes and had a really look like an overwhelming. Google calendar, but I moved more from like, how can I manage that time to, how can I manage my energy, especially when I started working for myself. So whether that's you, you do work for yourself or maybe the CEO of your household or you're working full-time and you're the CEO of your household. That energy management is so key. So we encourage you to try to approach this self care time. Even if it's a small amount of time that you're working with right now, as a non-negotiable meeting, you can't skip it. You can't move it and reset it.
Adina: 34:04
Yeah. And a note on that, because while we're on the calendars, I think this is important to say, we are talking about how to set yourself up for success in the new year and all that good stuff. And one thing that I really like to do along those lines of energy management is when you're putting something on your calendar, Consider the energy that, that thing takes like Diane and I talk about this a lot. When we have client calls or initial consultations with clients or group calls with our larger groups. Those are really fun, but they are energy zapping because we pour a lot into our clients when I'm coaching strength, training for happy hormones live, and I'm meticulously watching everyone move and I'm giving a lot of energy to that. It takes a lot of energy. And so when I schedule out my calendar, it's not just, okay, this calls from 10 to 11, I can make my next meeting at 1105. I need to think about like, Debriefing do I need to do what restorative activity can I do after that call? That pours back into me. So like my ideal calendar is coach that class go have a snack and then do my own training or something. That's for me. And again, we know that's not always perfectly realistic and it's not perfectly realistic on my calendar, but when you're scheduling things out, Don't just think how much time does this take, think how much energy does this demand of me, uh, because, and we didn't get into this today, but we're always thinking about how our cycles play into this as well. And where are you going to be in your cycle? Can I move that meeting? Can I move that obligation? Like trying to think about creating a calendar that doesn't just fit all the slots, but that makes you feel good too.
Diane: 35:51
yeah, don't confuse free time with available time, just because there's a gap on that schedule doesn't mean that you are available or need to be available for anything. And everyone, I I'm grateful for friends too, who will. There needs that, Hey, maybe, you know, I thought that I would be prepared for this, but I just had a big week. And so can we reschedule? No are hanging out whatever that might be. I have a scheduling limit now on my calendar for calls in the past. When I did do discovery calls for new clients and more consults, I would go back to back and just feel tired after, because you have to be so present and you're giving a lot in that time now scheduling limits. So can't even book more than like two consults in it.
Adina: 36:34
Yeah, it really takes a lot out of you. It's important to recognize that so that you can show up the best that you possibly can for your clients. If you're on a business for your family, if you run a family, whatever that looks like, just trying to. Manage that energy. And sometimes something that's helpful for me too is blocking instead of appointments. So. Nine to 12 on Tuesdays is podcast time. You know, some of that's recording time. Some of that is outlining time, but like, I don't schedule anything else in this time because all of my energy is dedicated to that thing. And the leftover time is leftover time. That's exactly what it is. You know, maybe we get into some tasks, we start scheduling out the month, like whatever that looks like, but thinking of blocks of time, dedicated to service. Buckets can sometimes be really helpful as well in just managing that energy a little bit better.
Diane: 37:29
Yes, totally. And when we're thinking about scheduling this block for self-care or that slot for you, this is not the time to just numb out on your phone down the tick-tock a biz or watching TV. Certainly those things, if they bring you joy and maybe it's something that you also enjoy with a partner, I know Adina and Dani, that's their time together. But outside of that, if you've been running over on your stress bucket the whole week, and haven't had. We used to call this white space. When I worked at ad agency kind of a space to just wind down, chill out. How can you prioritize that first? And definitely make sure that your basic needs are met before you're going down the tick-tock holes. Have you eaten, have you moved a little bit today? Have you pooped
Adina: 38:10
hole.
Diane: 38:11
Yeah.
Adina: 38:11
When you say that also it reminds me of, you know, when Tom Haverford gets his screens taken away and he's explaining Wikipedia to Ron when he's up in the cabin with him and he's like, suddenly you're on the Mars attacks page.
Diane: 38:25
that used to be the hallway I wandering around on Wikipedia. What do people say?
Adina: 38:29
Um, and this is, I mean, this is one of the reasons you've heard me express this many times, but like, why. Shabbos is so special to me because in a world that is increasingly busy and demanding of our time and energy. And it's impossible to separate ourselves from our screens that time where we just shut down and like families together. And it, it there's weeks where like, things are really busy at work and I shut my phone off and then Friday night I can't stop thinking about it, but. Recently been so much better at like my phone goes off and that part of my brain goes off too, which feels so good. So even if you are not Sabbath observant, something I really encourage as things get increasingly busy and as blue screen gets increasingly more ubiquitous, I really encourage a digital Sabbath for everyone. If that's something you can try to incorporate it's
Diane: 39:28
to everyone what that might look like? I think you, I'm sure you've mentioned. I know you've mentioned, mentioned shabbos and episodes, but for those who are not observant or not,
Adina: 39:36
Yeah. If you're jumping into this podcast right now, I am Sabbath observant. I am Orthodox Jewish. And so what that looks like is Friday night, every single week, Friday night at sundown until Saturday at nightfall. So 25 hours every single week. Myself and my whole family, we shut down all technology. We don't do any cooking. Basically. We don't do any work. So I cook all day, Friday leading up to it, to have our food for those two days. And we don't watch TV. We don't drive our car. We don't use our phones. We don't even like write or paints, like there's no creating happening. And so it's just a really special time to kind of just like be. Be still be with your
Diane: 40:19
human being, not human. Doing
Adina: 40:21
Reading, playing board games like that good stuff that we don't get back to so often. So if that is not a part of your culture, I highly encourage you to adopt some kind of digital Sabbath. Even if that. You know, weeknights, maybe your phone goes off at a certain time, and that is a time that you can pick up a book or have a conversation with your partner. You know, those types of things that are really, really sacred and special. And again, when you take that alone time, is there a type of alone time that you can tell. That moves you away from just absorbing yourself in information in other people's lives, in these things that just keep our brains busy and don't give us that real opportunity to recharge.
Diane: 41:06
Yeah, I think sometimes. Opportunity isn't taken what it might look like. Especially for my doers, for my goal getters is they feel fine. They feel physically tired, but then when they put their head down at night, they are tired, but wired. And they're thinking of all these things where they have that kind of low level anxiety that I think we talked about earlier in the episode. Right. So give yourself some more space to process, just numbing out or looking at your phone, a show and not giving yourself any of that quiet. Is not going to make those emotions go away. They'll
Adina: 41:41
will catch up to you.
Diane: 41:42
someday. Yes.
Adina: 41:45
Yeah, absolutely.
Diane: 41:46
let's move into some practical tips, some things that will help you out with this transition. Maybe help you give some structure to your life and get back to it. So on the go breakfast, we've talked about this in past episodes. It's not something that we love, right. Eating while we're busy, but
Adina: 42:05
important to talk about, because this is a conversation we have with every single one of our clients.
Diane: 42:10
Yes, every single one we've talked also about good, better, best when it comes to food quality, but let's apply that to habits too. So yes, ideally we'd like you to sit down, be present and mindful at meals. And what we mean by that is chewing thoroughly deep breaths to get into that rest and digest state. But let's say, you know, you just don't have the opportunity. So how about. The next best thing, maybe that smoothie packs or smoothies. So my clients really liked doing the smoothie packs, so prepping a lot of their ingredients ahead at night and then just blending it up in the morning,
Adina: 42:44
And you can batch those too. So if you, if that's something you'd like to do on a Sunday, or even at the beginning of the month, if you have time to separate off into little portions, little baggies, little cups, some fruit, some protein, and then maybe you just pour in a liquid and throw it in the blender with some ice, or even if you don't need ice. Cause those, the fruit will be frozen at that point. Um, that can be really helpful.
Diane: 43:10
Yeah. And there's some services too, like daily harvest on my, um, clients. Like also, it will be adding some smoothie recipes to the gyst mini course cookbook. We have some in root cause reset as well.
Adina: 43:21
We know the people love smoothies. I am not a smoothie person, but we hear that the people want this. And so we will test up some smoothies and we will put those in there, but a thing I want to say about smoothies, this is what Diane and I are talking about. When we say. It's not an ideal situation, but if we can get nourishment into you, that is the most important thing we do still want to be mindful of your digestion. So smoothies can be really convenient, but one of the reasons I don't love smoothies is because they always give me a bellyache. Like no matter what, no matter how balanced they are, they just hurt my Tumtum
Diane: 43:57
Are you slamming them through that straw?
Adina: 43:58
Yeah. So it's really hard to, if you're, especially if you're grabbing a smoothie because it's a convenience option and you're on the go and you're running, it's so easy for that to just bypass your digestive process and give you a stomach ache.
Diane: 44:12
So tips for smoothies, chew your smoothie chill. Your liquids drink solids Yeah. yes, I went down and it is still food, even though it is kind of mechanically digested. No it down. I don't, I I'm with you. I don't typically go for smoothies. Definitely not as my main, but in the summer when it's like 90% humidity and really hot, like sipping on one, uh, here or there, some other things that travel well, this one might be a little stanky. So just be mindful of people around you. Hard-boiled eggs or egg. But don't let us see what that green ring around your hard boiled eggs. So no more than like nine, 10 minutes, honestly. Uh, on that boil please.
Adina: 44:57
teach them real quick? How to boil an egg properly? Because
Diane: 45:00
Yeah. It's quick PSA. Yeah.
Adina: 45:03
Here's how I like to do it. Pretty reliable. Here you go. Bring the water to a boil. First. I was always taught to boil the eggs inside the water to boil the water inside the eggs. And like, you just don't have as much control over the timing. Don't do that. Okay. Bring the water to a boil. Once the water is boiling, gently drop in your eggs, however
Diane: 45:24
With a slotted spoon.
Adina: 45:25
I make a lot at a time because we'll go through them throughout the week.
Diane: 45:30
We do a dozen at a time.
Adina: 45:31
Yeah, don't boil two eggs. It's never worth your time. Just throw the whole carton in there. Okay. Gently place the whole carton in there. You gently place the eggs in there and you set a timer for either nine minutes or nine and a half minutes. Okay. That'll get you a pretty good egg depending on how runny you like it. If you're making egg salad. 9 45 or even 10, but that's that's as far as we'll go here. Okay. And here's the key. When that timer goes off, you need to take the eggs out and submerge them in ice, cold water. So they stop cooking.
Diane: 46:07
that's a bingo. Yup. Give him a little bit.
Adina: 46:10
if you just shut the, the stove off and then take your eggs out, they will continue to cook and they will get over cooked and gross. So submerge them in ice water, and then you are good.
Diane: 46:22
Yeah, I always air on slightly under cooking in terms of the timer, but that, because I know that they are going to set up a little bit more about the scrambled eggs, soft Jimmy eggs or boiled, but that green ring around it, you've gone too far. Throw it all out. Start over again. Oh, it's so gross. It's just a food pet peeve,
Adina: 46:41
that texture it's so chalky.
Diane: 46:43
that moving, you know, on some other things that travel well wrapped. So not just things like breakfast burritos, but I like like a coconut wrap or a Nori sheet. So a sushi sheet with some cream cheese or guacamole in there. And then you can put some lox and some yeah. There are brands now that have really good options, good ingredients. If you tolerate cassava, you can find a cassava flour wrap. Those coconut wraps are pretty good too. And a thing for me with the coconut wraps, I'm not a big wrap person. I like to keep things really simple. I just, I can't handheld if I'm kind of travel for thinking travel friendly stuff totally. But with those coconut wraps, if the texture and the flavor just doesn't do it for you.
Adina: 47:33
It gets way better when you give it a little, a little grill, mark, a little crisp on the outside.
Diane: 47:38
yeah, one of my favorites is from thrive market. I think it's their own brand. So then when you're thinking of can like some below, uh, also leftovers, I know that this can feel foreign feels strange and just wrong to some of you who think that breakfast has to be breakfast foods. Right. I mean, your body doesn't care. He just wants to be nourished. So if Uh, food is a breakfast food. If you eat it for breakfast. there it is. There say this about kids, right? Like people are always like, oh, what kid food? I'm like, give it to kids. And then it's kid food. There it is. Yes. So you can have it. Anything from leftovers. Well, sorry. diarrhea. You can. Enjoy your leftovers any time a day. Yay.
Adina: 48:29
So when we're talking good, better, best, right? Yes. We want you to be nourished. If you're a person who's like, oh, I'm supposed to sit down for my meals. So I'll just wait till I sit at my desk. No, you won't. If it is three to four hours after you wake up. You have now gone three to four hours after fasting the whole night with not eating anything, plus the stress of the morning. If that's getting yourself out, you're out the door, your kids out the door, whatever that
Diane: 48:58
Checking your email and doing your workout
Adina: 49:00
yeah. So if you are. Not eating until four or five hours after you wake up and trying to figure out why you have no energy, why your metabolism is so slow, why your period sucks? Why your hands and feet are so cold. Like a really easy place for us to start is just eat closer to when you wake up. Like, that's great. Like when you wake up and you say, Hey body, we got food. We're safe. We're good to
Diane: 49:25
put fuel in the tank this is especially important. If you are dealing with a slow metabolism metabolism, as Adina was saying, or if you also want to nourish your fertility and ensure that Hey body, we feel safe. So don't skip on breakfast, please.
Adina: 49:39
yeah. And if it's practical for you to sit at your desk with a larger meal and you really enjoy to do that, that's totally great. Yeah. But let's see what kind of snack can we start the day with? Maybe when you first wake up before you even grab your kids, get your bag together, the whole deal. Can we find a snack that includes some animal protein and a little bit of carbs, just to tell your body you're safe, calm those morning stress hormones. Before you have that opportunity to sit down.
Diane: 50:10
okay. I used to sit down at my desk thinking of the plastic surgery office with a full breakfast cause I had a corner, a little cubicle, and I also, we're going to talk about this in a second would stock my desk with all kinds of snacks, because I just did not want a lot of the stuff that was available that patients would bring in and so on.
Adina: 50:28
Anyone who has been in a school setting with me like an in-person school setting with me knows this very well. I sit at my desk and. On pack, like, especially when I was in grad school and I was also working part time as a trainer running around the city, like I would have this giant backpack, my duffel bag with like my workout stuff. And I sit down with that backpack. I sit at my desk, loved the corner seat and I just unpack, I take out like one jar with some oatmeal in it, one jar with some other stuff. I'd take out my coffee, I'd take out my water and whatever other beverages, like it was like surrounding
Diane: 51:02
a picnic basket and a gym bag and like a book bag,
Adina: 51:06
And also it was when I was dealing with like some histamine issues that I did not understand and some gut stuff. So like there was always a tissue box right next to me too. It was a whole ordeal. I just on a pack.
Diane: 51:21
you just moved on in. We would have been great friends back then because I had a similar situation. And have you
Adina: 51:27
We wouldn't have been able to sit next to each other because there just would not have been in us desk space for
Diane: 51:31
I need my space. Yeah. It was like, and that, I'm sure that was part of your weight training too, was carrying all of that stuff around. Have you seen that real and it women, when they leave the house and they have like three bags of lunchbox, two different beverages and maybe a backpack they're getting into the car.
Adina: 51:48
Yeah. Did you see the one that was like, I just realized that like, because women haven't had pockets for so long, their grip strength is incredible and it's like a woman holding, like her wallet, her keys hanging off one hand on her phone in the old cloth.
Diane: 52:04
Yeah, should I saw someone? It was a photo of someone pushing with her. She had her pinky around her, like carry on login and she's scooting that around and precariously holding her a Mac book and keys and like a passport all in one hand. But those are some strong fingers. Wow.
Adina: 52:22
This is the segment of our podcast where Diane and I just described meme. Steve.
Diane: 52:29
In case you missed it.
Adina: 52:32
Yeah.
Diane: 52:33
Oh, anyway, as far as packing lunches. So this is whether that's for you for the office, for the kids, for you road warriors, or those of you who are in grad school. And you're moving in with all the bags. Some tips and tricks for you. So obviously you're going to want to rely on some of those non-perishables things that aren't too stanky. So I love sardines, but I respect that people around me yeah. Are not going to be keen on that. So non-perishables, I love my purse meat. We've talked about that in past episodes. So epic their meat bars, or some of my favorite chomps are any, are chomps kosher are any meat sticks. I know
Adina: 53:13
Yes. So if you're in the us, um, grow and behold is a pretty good option. Those are a little pricier. Um, aufschnitt is this brand. Is also grass fed. Uh, so that's the jerky that I recommend for most of my clients. Cause it's in a lot of the kosher supermarkets and pretty easy to get your hands on. I think you can grab it on Amazon as well. So that's what I would go with for that and put it in all those purses, put it in your car, make sure you are not without some quality protein, because if you get in the car after a long day of work and it's not dinner time yet, and you're driving home and the only thing in your car. A bag of potato chips or some
Diane: 53:55
or you go through a drive-through.
Adina: 53:56
Yeah. Like you're going to have a belly ache when you get home. And you're probably going to have a little blood sugar crash. You might be ravenous and yeah, that, that won't feel so great. So we encourage some animal protein with some quality carbs. So
Diane: 54:14
I liked lara bars. I know. That's one of my go-to recommendations for clients, because you can find them everywhere. Same now, too, with epic, which when I think of like the, the gas station, um, jerky that used to be available, it was just the one in that one. It's slim Jims, slim gyms, that kind of stuff. But now I'm seeing, seeing epic more places. So you can usually find epic something like Lara bar that are just dates and maybe cashews, maybe a couple of other ingredients. They have a ton of flavors
Adina: 54:42
When I was like back in my days of like slamming. Nuts and seeds and slamming protein bars. I just overdid it on the Lara bars. Like that was something that I,
Diane: 54:53
you had enough for a lifetime?
Adina: 54:55
they're so easy to find. And especially when I was dealing with pregnancy nausea or breastfeeding and needed a snack in my nightstand. So that like, if I woke up in the middle of the night or first thing in the morning could get some fuel in. I had looked to Larabars, like for a way to. Times,
Diane: 55:12
you've burned out on
Adina: 55:13
they just, now that the thought of it makes me kinda nauseous.
Diane: 55:17
Some of them every now and then I'll get one that's like too oily. I'm like what happened in here? But those are, if you didn't go hard on the Lara bars, that is a pretty accessible option that you can find at most places. What are some of your other.
Adina: 55:32
Honestly, just dried fruit. I love dried fruit. Um, I know I just crapped on potato chips, but when paired with some quality protein, I can do some potato chips, um, plantain chips. I know we talked about this on our camping episode as well, but our summertime staples. Um, but yeah, anything that you can keep on hand that's non-perishable dried fruit is going to be a pretty good option. If you're on the way, I know this is a big New York city thing. If you're on the way to your car or to your bus train, whatever, and can pass like a little bodega and just grab a banana or something like that, that's going to be a way better option too.
Diane: 56:10
yeah, New York has a lot more options there. If you're traveling further, look for gas stations, targets are everywhere. So stop in for these two things that you might need. Good luck. Just grabbing those, but I am impressed more with some of their food options that they have, especially some of the bigger targets. And then also for the road warriors, don't skip on your hydration or anyone in these thick humid times want to make sure that you stay hydrated and that we're not getting things like that. pH balanced water and so on. We have a whole episode about how to stay hydrate in this heat episode 15. So check that out. If you haven't already.
Adina: 56:50
Yeah, that. Afternoon and drive home coffee. Like let's try to avoid that if you're also a person that's stressy, stressy and not falling asleep at night. So maybe switch that out for some mineral hydration and catch that hydration nation episode to learn a little bit more about that.
Diane: 57:11
yeah. Now, as far as stocking at your desk. So, oh my gosh. When I worked in the plastic surgery office, I had the whole, this little corner cubicle and had a drawer actually to, for all my things, all my T's, all my snacks. So some of the ones that we've talked about here, um, but. This is especially helpful for my clients who are in the midst of their protocol phase. And they work in an office environment. There's always someone, especially as we head into fall, who's bringing in treats, whether that's a patient, visitor, whatever birthdays occasions. And they're usually sugar-laden things, things that will make you crash not long after.
Adina: 57:53
Sugar Laden and shitty oils.
Diane: 57:55
yes, lots of junk oils. I don't know why anybody still buys loft house cookies, you know, Have you seen that? They're like every ubiquitous at every grocery store. And for some reason, people are still bringing them to celebrations, but they're like sugar cookies. They're really soft with like icing on top. Like who wants this? They just they're so gross another food pet peeve, but those are often in the break room. Right. So how can you bring in some things that are nutrient dense and tastes good that are for you, if you have that space a lot into your office. So some things I would stock would be economists or some dressings. I had different teas or some dried fruit things that we were just talking about that also serve you. Well, when you're on the go.
Adina: 58:38
Yeah, that break room situation can be, I don't know. This kind of reminds me of when I used to work in the personal training studio, first of all, it was hard to keep your own snacks there because like, There's always people who are going to eat your snacks, especially when it's a lot of like hungry powerlifters. So
Diane: 58:58
yeah,
Adina: 58:59
that was always tricky. That's why I had that backpack traveling duffle going on.
Diane: 59:04
you have a little like combination lock on it.
Adina: 59:06
yeah, there is like some memories of those types of rooms are a lot of that like deep diet culture, bullshit that we're trying so hard to get you away from. I don't know if you ever heard your coworkers say anything like this, but. I used to hear this a lot, like people who are minding their Nutrish, their nutrition, counting their macros, and then would say things like, oh, if I didn't pay for it, it doesn't have calories. And then I just see them like slamming those really garbage cakes and whatever it was.
Diane: 59:38
but donuts that have been out since like the morning and they're not good, but they're, they're
Adina: 59:42
yeah. And again, We encourage you to nourish your bodies so that you are not ravenous when something like that makes its way in. Um, I think we tend to see less of this bingeing behavior when we are showing our bodies love and giving them the things they're craving. And Diane and I were just talking about this.
Diane: 1:00:02
We do want to do an entire episode about understanding cravings, because sometimes it's like, if you're craving sugar, like, well, did you try eating. Carbs and sugar, like, did that, did you try Did we have a lunch? Yeah. Do we are you just so low carb that your body is like, gimme that thing? So yeah, we will get much more into that, but really encouraging you to make sure you are eating nutrient dense meals that are supporting your best health.
Adina: 1:00:31
So you aren't thinking things along these lines. Oh, I ate my salad for lunch and my body is not nourished. And now I'm just like staring at those three day old donuts in the break room and thinking to myself, like I didn't pay for it. So it doesn't have calories like nonsense enough of that. Get
Diane: 1:00:49
this doesn't count. Yeah. I heard that a lot, especially in the plastic surgery space. These huge jars of saltine crackers, I believe they were bought in part for people were waking up from anesthesia. Gosh, the postdoc kind of things that people eat is a whole other issue, but it was that, and it was tons of peanut butter. I remember we'd all congregate in there. Everyone have their saltines with the peanut butter, which is really just CIF, which is just frosting. Like just go into that. And some people would put that in place. So they lunch and of course are feeling snacking, right? If you haven't had. Solid meal or your meal was devoid of a good quality protein. So stock your desk. If you do have that space hungry eyes, won't be getting into your stash. Uh, I liked to stocking some just basics to have on hand and some of my favorite teas to, to have the comforts of home and my work.
Adina: 1:01:43
Yeah. All right. So let's round out the day with evening routines and just like some habits for less stressy nights in the school, new year season.
Diane: 1:01:57
Yeah. What are some things that help for you and your household as the kids go back to school and everyone's transition.
Adina: 1:02:03
Well, our wind down is a little earlier because I, I feel for people with grown-up children who are still up and 9:00
Diane: 1:02:11
up children, like, is that kids older than like Minnie's
Adina: 1:02:14
Yeah. Like the kids that like have bedtimes and are demanding of things of you in the evening. Cause like, for me right now, it's like, okay, we, we just gotta make it till seven then we can get those kids in bed and like have some wind downtime. So I know it could be really challenging, but like we said, trying to carve out that time for yourself somewhere else. If that's not, you know, after your kids go to sleep or something like that, but people always make fun of me about this, but it's one of those things. Feels so good to me. We call it canceling down the house. Right. That's how we learned it in nutritional therapy school. But this is something that I've been doing for a long time. I think I just like that feeling of like the sun goes down and my house gets darker.
Diane: 1:03:02
It's very hookup.
Adina: 1:03:03
yeah, people always make fun of me that like there's no lights on in my house. The lights, all those bright lights contain blue light and blue light drives up our cortisol. The way this was supposed to go in nature is like the sun sets and your body sets with it.
Diane: 1:03:22
and then with that, your melatonin production should be going up.
Adina: 1:03:25
yeah. And you should start to feel nice and relaxed. So if you're feeling that tired and wired that stressy, anxious evening feeling. Maybe think about that. Maybe think about softening. Some of those lights, dimming things down, you don't have to actually like candles, but if you can switch, switch to
Diane: 1:03:42
yeah. Do you, do you literally candle down? Do you have like those tapered candle sticks and all that? Just low lights?
Adina: 1:03:48
low lights. Um, yeah, sometimes red light, sometimes salt
Diane: 1:03:52
That's what we do over here. Have I told you about this? Have I talked about it in a past episode and how we have these? You could buy just some red bulbs from Menards. I know it's a Midwest thing or your hardware store, ACE hardware. If that's, I think that's a national chain, right? And usually a couple of dollars each, if you want to literally switch them out, that's a pretty cost-effective way of candling down and doing red light but over here we have these, I think they're from. They're from home Depot, whatever. They can also come with an app. Some people have their feelings about that and EMS, whatever. Right now it's fun. So we have these switched out in our house. So Neil always fights me on this because he's like, oh, I don't want all the lights in the house to be red after dark. It looks like we're in Amsterdam. Yeah. Yeah. Um, I mean, you can kind of see the glow from outside. Cause I have stepped outside, whether it's to take the trash out or wear or whatever, and you can just see this red glow, like maybe we're just having a fun party in here, but sometimes I'll do like red and orange and this like pumpkin color because we have a few fixtures. Multiple bulbs. And it's just a vibe in here then get one of those star machines out that I think are attended for kids, but I really liked them and then put on some like low key music. So some classical music by her and old beats.
Adina: 1:05:11
If it, I mean, besides for the fact that like that Amber light is better for us in the evening, if you're a person where nighttime feels really stressy, like make it fun, do something by, in your house that makes it fun.
Diane: 1:05:23
Yeah, spot music. Doesn't just have to be at the spa. That was something that I was like, oh my gosh, that's silly. But I remember a therapist recommended to me by urinal beats. And there are some tracks, whether it's on Spotify or YouTube that are eight to nine hours long of you just want to let that play and not worry about minding your playlist or hearing like an interrupted ad. So really like that and setting the mood and it doesn't have to be a mood in the sexy time sentence, but if it is, you know, that's fun too.
Adina: 1:05:51
See our last episode, four hot girl summer. It doesn't have to be a hot girl summer kind of mood. It can just be like a wind down, lower the stress
Diane: 1:06:02
We're actually, I have a full module about nourishing your sleep and our gyst mini course. So we'll link that for you. If you haven't had your hands on that yet.
Adina: 1:06:11
Yes, but spark notes is let's just get rid of some of that blue light. We talked a little bit about that digital Sabbath, but if you are lying in bed scrolling until your eyes shut, maybe consider if we can shift that habit a little bit to just set you up for some more restful wind down restful sleep.
Diane: 1:06:33
yeah. Or some analog reading, if you like that, instead of say reading on an iPad or a backlit. Um, I don't know about you, but I have like three different types of books. I'll have an audible book for daytime or
Adina: 1:06:45
Wait one second. Those of you listening at home. Diane, what are you pulling out of your bra right now?
Diane: 1:06:49
Oh. And my blinders, see, we need visual podcasts. Like, I don't know why I put these in. Maybe it was to go outside and like, this is, uh, you know, this is not an only fans space, but yeah. These
Adina: 1:07:02
even an only fan space
Diane: 1:07:03
Oh, yeah, you can't do that anymore. That's what I hear, but yes. And I know a lot of people are annoyed by these. These are the inserts that you pull out of like sports bras. They just never really work. I don't like them. I don't know what everyone else uses. It. They're really just freeing the nip which is fun. But yeah, I don't need to go into like an air condition, grocery store and just like blind everybody. Like that's paid content.
Adina: 1:07:23
Wait, did you see that meme of Dumbledore being like, it was like, Someone being like only fans, not having sexual content anymore. And then it was Dumbledore and it said there will be no magic at Hogwarts.
Diane: 1:07:35
Uh, no, I didn't see that. Oh my gosh. Oh, anyway, moving on, to round this episode out, let's talk about how we can move from the mindset of making resolutions, that pressure we put on ourselves at the beginning of the year in January, and in times of transition like this or the Jewish new year, when if things feel like they're starting over for many of my clients, they expressed. Making resolutions seems like just such a much bigger commitment, commitment. So if that's you and you're feeling that, how can we start with things that are small, small habits, which are going to compound over time?
Adina: 1:08:14
Yeah. I talked about this a little bit on my Instagram recently, cause I've been getting this question and I always ask the women who joined strength training for happy hormones. What is your biggest goal coming into the program and what's your biggest fear? And so often the biggest fear shared is that I'm going to fall off that I'm going to fail, that I'm going to quit. And I think this is rooted in like the fitness culture it's rooted in that diet resolution culture
Diane: 1:08:41
Yeah, I hear that so much in my programs when women have done elimination, diets, or programs that have that 21 day 30 day, mark, they're like, well, do I have to start all over again? No.
Adina: 1:08:51
right. That pressure of the resolution, this giant commitment. And I talked recently about motivation as well because people always ask me like, oh, how do I stay motivated? The thing is you don't, we
Diane: 1:09:03
is a
Adina: 1:09:03
don't. Yeah. Some days I don't feel like training, but like I do, because it's important to me and it's a habit and it's, I have goals. And I know that training gets me closer to my goals. Like we talked about with non-negotiables for self time. I create non-negotiables around training. And for me, my non-negotiable is training two days a week. My program is three days a week, but my non-negotiable is two days a week. And so if something happens and that third day falls off. It doesn't mean that my week is ruined. It doesn't mean that I can't start training again next week. It doesn't mean that I fell off my program and I need to just fall into a deep dark hole for the next three weeks and then try to pull myself out of it. It means like, okay, I didn't get my third training day. Okay. That's fine.
Diane: 1:09:49
Yeah, it's kind of like that third is that nice to have, but two is what you're. Your minimum that you're aiming for.
Adina: 1:09:56
Yeah. And that's what I try to encourage people to do inside strength, training for happy hormones as well. Like the program is three days a week, but if you do two days to shift the calendar and that's fine and come back to it next week. So it's all about starting small, taking the pressure off. Complete this whole thing to change this giant lifestyle. Like these big declarations of, I want to start training for the rest of my life. Let's start small. Let's start this week. Let's pack lunches this week. Let's pack lunches two days this week, you know, trying to
Diane: 1:10:30
well, let's start with breakfast. That's something that I do a lot with my really busy clients. Are those who historically might have done intermittent fasting or skipped meals. Uh, I'll say let's focus with bread. How can we prep purchase that instead of going from not prepping at all to, yeah, let's pretend we're going to meal prep, every meal and snack for this next coming week. How can we set ourself up for success with at least breakfast
Adina: 1:10:53
yeah. So I think the big thing here is like trying to get away from these giant sweeping claims and goals. Uprooting and overhauling your entire life and just committing to these small habits that can shift things over time and finding that realistic way for you to approach it so that it can happen week after week. So if it's say it's training, right? I always give us example just because this is a thing for me. And it comes up a lot with clients, say it's one day a week, say you can commit to one day. The way my program is designed and the way any good strength program should be designed is that one day a week will still get you closer to your goals. And we'll still be way better than no days a week or then six spin classes a week. So let's try to break it down into these smaller increments, put less pressure on it and be really realistic about what is achievable for you and what is something that is sustainable for you over the long-term.
Diane: 1:11:53
Yes. I love that tip, especially. The reminder to be realistic. This is more for, to do less. Those of you who do have a lot of ambitious goals, whether that is in your healing journey or outside of that, just maybe tasks at work. And we're at home. Something I love doing. If you follow me on Instagram, you'll see me talk about this as my get to do list. And it's like three must do things. Of course I have so many other things that I could be doing at work. There's a never ending list though. Right? If you don't focus on just those top must do things. It's easy for things to spiral out of control and always feel like you're never done, but I'll think to myself as I'm planning my day, my week, what things do I absolutely have to do and just let, give yourself some grace for the rest of it. So apply that to your workouts, to your food prep and to making healthy habits start small habits, making them, enforcing them, forming them, take time. So. As you get into a rhythm, what some of these little basic tasks you'll notice, it can stick much easier.
Adina: 1:12:56
Yeah. And the other main thing that we want to talk about. Is making this a team effort. If you have a partner, if you have a family, if you have roommates, friends, whatever it is, we do things really well together. Like we do things really well in groups. We are social beings. We are communal beings. And so if you need that support from someone else in your household to hold you accountable to those goals or to just be supportive, And get out of the way to let them happen for you. You know, like I think that's a really important conversation to have around things that you are committing to.
Diane: 1:13:37
yeah. Also getting them on board with say the food. Prep and habits. Um, I have this conversation a lot with my clients. Some of them say that they feel like a line cook in their house because everyone has different preferences. They might have preteens, younger kids, teenagers, and husband that eats something differently. So how can you get them on board to be your sous chefs, to, um, to, to take the task of prepping lunches together? If your kids are a little bit older
Adina: 1:14:05
If your kids are older and they have demands, get them involved in the kitchen. There's no reason they can't help you with those kinds of things.
Diane: 1:14:11
Yeah, chopping, cleaning all of that because putting all that pressure on yourself to be the line cook is just a lot. You're not, you're not here to just please everybody else.
Adina: 1:14:21
Yeah. Like we said, manage that energy, right? Think about how can I. Hand this task off to somebody else that is fully capable in my family. Or have I just created this place where I need to do everything like let's delegate. Do it.
Diane: 1:14:35
yeah, you can do it all. You just can't do it all at once. As I say to my clients. So also too, if you have. The means to do so in can outsource some things, whether that might be cleaning occasionally someone helping with that or outsourcing meals. So maybe that's semi homemade options getting that rotisserie chicken and then repurposing that different ways or something like daily harvest. If you don't want to do your smoothie packs, there are some so many services out there. If that is something that you can add to outsource and to take pressure off of your, your routine.
Adina: 1:15:10
Yeah. And a note on investing yourself for me, September rolls around and I'm like, all right, what continuing ed am I doing for the rest of this year? So I think that. That's a really important place to find that accountability, find that structure. If that's what you're looking for, find those incremental goals. If you are a person that does really well with those, like investing in yourself is such a wonderful way to feel all that support and to help you level up in a way that doesn't feel stressful and feels like. Empowers you to be better at all of the other things that you need to do. So whether that's therapy, if you have not sought out a therapist, but life feels really overwhelming. That can be a great place to invest some time into yourself. If it's coaching, right? Diane myself, if you're looking for a strength coach and you really want to just feel strong inside your body, and you watch my stories, you listen to this podcast, you read our client testimonials and you're like, wow. Imagine if I woke up feeling like I had energy. If I woke up feeling like I was strong enough to go through my day. Things felt easier, like invest in strength, coaching, invest in RCR. Like let's go level up your life. Let's approach September, this new season, this new year feeling like the very best version of yourself. And if you want us to help you get there, we want to help you get there. We want to cheer you on. We want to love on you. We want to pour all of that into you so that you can feel like the best version of yourselves and pour it back into your family, your home, your job, without feeling. Like it's draining you and it's taking the life out of you.
Diane: 1:16:53
Yes. I love that. And we would love it to guide you and to be in your corner. Something that I do hear, sometimes I actually heard it yesterday. My inbox, someone said I have some travel coming up or there is a lot going on and yeah. Want to work with you and to seek help, but maybe I should wait until things open up a little bit more in my schedule and so on. And of course you could do that only, you know, your bandwidth, a program working with a coach should stretch you a little bit and hold you accountable to your, your next level. Right. And while it might be an investment upfront. This is the shortcut is working with a coach and we do help you find those shortcuts. And so to this person who was talking about travel, I've had women in my program in RCR who had camping trips or longer extended travel. And we. Work together in the group, in the community and on the calls to figure out things that can help support her while they're traveling. Oh, Doug's drinking water once per week. So it has to happen or also, you know, how could she make some tweaks so that she's still getting relief and feeling good, right? Because there's never going to be a perfect time. But when you have a coach alongside you, we have those shortcuts. We have those tools to help you along.
Adina: 1:18:03
Yeah. And I love that because this is one of my favorite things. This is one of my favorite seasons in which to work with clients when their life is stressful, when things are busy, because if you can do it now, You can do it whenever. If you come into our programs in a perfect bubble of three months where you're at your home and you're, like everything's taken care of for you. If you were coming into our programs in a perfect situation. Yeah. It doesn't have as much application to your real life. If you come into our programs, when things are stressful, when things are busy, when you're traveling, when you're dealing with packing your kids off for school, whatever it is, we know this is a habit that can come with you through every stage of life.
Diane: 1:18:46
Yeah. And I've heard, I know you've said this before change doesn't happen in a vacuum. Like it's never going to be this perfect time. I hear this a lot from clients too is, oh, I'm so stressed. I've got, I've got a lot going on, I can't make time for myself, but when you are stressed and you are feeling it is when we need to make time for ourselves the most. And so if that investing in yourself is not coaching right now. Or if it is also think of this, you can also invest in yourself by investing that time. So make that space, make that non-negotiable meeting for you,
Adina: 1:19:20
Set those
Diane: 1:19:21
small set those boundaries, baby.
Adina: 1:19:24
Yeah. Saying no to people sometimes is the biggest investment in yourself. So we love you. Take care of yourselves, love on yourself. Set those boundaries, set those realistic habits, and we hope you have a beautiful start to a brand new season and a happy new year. If you are celebrating that right now,
Diane: 1:19:48
we love you. Bye.
