1 00:00:01,600 --> 00:00:05,880 This is the Finding Her Sparkle podcast and I am your host Amy 2 00:00:05,880 --> 00:00:07,920 Rankin. I'm an emotional intelligence 3 00:00:07,920 --> 00:00:11,280 and well-being coach and a mum of two and I am here to help you 4 00:00:11,280 --> 00:00:14,560 find your sparkle again. We are going to chat about 5 00:00:14,560 --> 00:00:17,800 mindset, mum life, self development and basically 6 00:00:17,800 --> 00:00:20,520 helping you to learn how to be a happier version of you. 7 00:00:21,240 --> 00:00:24,320 I'm here to help you understand yourself more, feel less 8 00:00:24,320 --> 00:00:27,920 overwhelmed, more self confident and to navigate the ups and 9 00:00:27,920 --> 00:00:30,680 downs of life. If you're ready for all of that 10 00:00:30,680 --> 00:00:32,960 and more, let's get into today's episode. 11 00:00:36,160 --> 00:00:41,000 Hello and welcome to episode 132 of the Finding Her Sparkle 12 00:00:41,000 --> 00:00:43,560 podcast. Welcome back. 13 00:00:43,880 --> 00:00:46,600 In today's episode, we are going to talk about something that 14 00:00:46,600 --> 00:00:50,040 I've been noticing not only within myself, but with so many 15 00:00:50,040 --> 00:00:53,280 of my clients lately. Honestly, in the last week, I 16 00:00:53,280 --> 00:00:56,560 would say at least every second client has been noticing this. 17 00:00:56,560 --> 00:00:59,680 And I thought I have to do a podcast episode because if I 18 00:00:59,680 --> 00:01:02,520 feel like this too, I'm sure there is so many other people 19 00:01:02,520 --> 00:01:06,040 that are feeling like this. It's that flat, disconnected 20 00:01:06,040 --> 00:01:10,120 feeling that creeps in when winter hits, you know, it's like 21 00:01:10,120 --> 00:01:12,720 your normal routines, they start to feel heavy. 22 00:01:12,720 --> 00:01:14,960 You feel like you're really pushing yourself. 23 00:01:14,960 --> 00:01:17,800 You're feeling like, Oh my God, why am I so unmotivated? 24 00:01:17,800 --> 00:01:21,080 Why am I feeling flat? Why am I not feeling like my 25 00:01:21,080 --> 00:01:25,200 kind of happily happy, sorry, bubbly like excited self? 26 00:01:25,520 --> 00:01:29,080 You're really pushing yourself to do the routines that you 27 00:01:29,080 --> 00:01:32,240 would normally do. And you're really trying to 28 00:01:32,240 --> 00:01:34,640 like, you know, do your like, 6:00 AM walk even though it's 29 00:01:34,640 --> 00:01:37,880 like freezing and pitch black outside or, you know, whatever 30 00:01:37,880 --> 00:01:41,080 the normal things are that you would normally do in a routine 31 00:01:41,080 --> 00:01:45,600 that is just feeling hard. So we are going to unpack how 32 00:01:45,600 --> 00:01:49,840 our energy, our habits, and our motivation naturally shifts with 33 00:01:49,840 --> 00:01:52,240 the seasons. I'm also gonna talk to you about 34 00:01:52,240 --> 00:01:55,160 how to stop beating yourself up for slowing down and how to 35 00:01:55,160 --> 00:01:58,200 actually live in alignment with winter and why this is 36 00:01:58,200 --> 00:01:59,920 important. Like why this actually happens, 37 00:01:59,920 --> 00:02:05,520 why this is actually a thing. And yeah, just thinking about 38 00:02:05,520 --> 00:02:08,919 like emotionally, mentally, physically, practically. 39 00:02:09,120 --> 00:02:11,840 I'm also going to share some mindset tip, mindset tips, 40 00:02:11,840 --> 00:02:14,760 sorry, and routine tweaks that are just going to help you to 41 00:02:14,760 --> 00:02:18,640 feel more grounded, more connected back to yourself, more 42 00:02:18,640 --> 00:02:22,880 energetic, and yeah, just feeling more like yourself. 43 00:02:22,880 --> 00:02:25,680 We're going to cut through that negative self talk and we're 44 00:02:25,680 --> 00:02:27,720 just going to be feeling like a better version of yourself 45 00:02:27,720 --> 00:02:30,000 because that's what we all want right now. 46 00:02:30,320 --> 00:02:34,120 Before I start to talk about this and you know, our routines, 47 00:02:34,120 --> 00:02:37,040 winter, all of that kind of stuff, let's get into the 48 00:02:37,040 --> 00:02:39,800 recommendation. I actually had another one that 49 00:02:39,800 --> 00:02:41,520 I was going to talk about, but I'm going to leave that for next 50 00:02:41,520 --> 00:02:44,280 episode because as I was writing my episode notes, I was like, Oh 51 00:02:44,280 --> 00:02:46,360 my gosh. Of course I have the perfect 52 00:02:46,360 --> 00:02:49,640 recommendation for this episode, which we're going to talk about 53 00:02:49,640 --> 00:02:53,960 a little bit later. But it is my sunrise lamp from 54 00:02:53,960 --> 00:02:58,200 or sunrise alarm clock. Sorry from Amazon now if you 55 00:02:58,200 --> 00:03:00,960 guys follow me on Instagram, you would know there's like a few 56 00:03:00,960 --> 00:03:04,480 things that have actually been popping off on my Amazon lately 57 00:03:04,480 --> 00:03:09,240 because people are loving them so my sunrise alarm clock is 1. 58 00:03:09,480 --> 00:03:14,160 My other one is my walking pad and my other one is my Galaxy 59 00:03:14,160 --> 00:03:16,080 lamp. They're like my top three faves 60 00:03:16,080 --> 00:03:18,440 and I actually just bought something else this week, but 61 00:03:18,440 --> 00:03:21,040 I'm going to test it out first and make sure that it's OK and 62 00:03:21,320 --> 00:03:22,920 works well before I recommend it. 63 00:03:22,920 --> 00:03:26,160 So if you don't know what a sunrise alarm clock is, 64 00:03:26,160 --> 00:03:29,400 basically, So what I've done is I've set it up that essentially 65 00:03:29,400 --> 00:03:33,680 I want to be awake by 6:00 AM, but I've noticed, especially in 66 00:03:33,680 --> 00:03:36,400 winter and again, we're going to talk about this in a second that 67 00:03:36,400 --> 00:03:41,320 when my alarm goes off, I I just like have that like, oh, feeling 68 00:03:41,320 --> 00:03:43,200 straight away. Like I just, I can't be 69 00:03:43,200 --> 00:03:44,360 bothered. I feel flat. 70 00:03:44,360 --> 00:03:46,040 I'm feeling disconnected from myself. 71 00:03:46,400 --> 00:03:50,240 I'm really like forcing myself to get out of bed and I'm just 72 00:03:50,240 --> 00:03:54,480 not starting the morning and not starting the day in the way that 73 00:03:54,480 --> 00:03:57,720 I want to be feeling. And So what I do is I've got it 74 00:03:57,720 --> 00:04:01,240 set to 6:00 AM. So then what happens is it gives 75 00:04:01,240 --> 00:04:04,240 half an hour and it's got like a little lamp on it. 76 00:04:04,240 --> 00:04:06,920 You can set the colour that you want it to be, you can set the 77 00:04:07,200 --> 00:04:11,000 brightness and it gives you half an hour. 78 00:04:11,000 --> 00:04:15,520 So the lamp actually comes on very dim at 5:30 AM. 79 00:04:15,520 --> 00:04:18,720 So I've set it that I want it to increase over this time space of 80 00:04:18,720 --> 00:04:21,800 half an hour and it just gradually gets brighter and 81 00:04:21,800 --> 00:04:25,160 brighter that then by the time. So I actually woke up this 82 00:04:25,160 --> 00:04:30,240 morning at 5:59, so the actual alarm itself hadn't even gone on 83 00:04:30,240 --> 00:04:34,760 yet, but my body clock was waking me up because the lamp 84 00:04:34,760 --> 00:04:39,640 was bright and I was like, oh, it's just a nice way to wake up. 85 00:04:39,640 --> 00:04:41,400 I feel like I'm naturally waking up. 86 00:04:41,400 --> 00:04:42,960 And then I just kind of laid there for a minute. 87 00:04:43,360 --> 00:04:46,080 The alarm went off, which is like birds chirping, which I 88 00:04:46,080 --> 00:04:49,200 love. It's not this like anyway, 89 00:04:49,800 --> 00:04:53,240 that's my recommendation. The link is in my Instagram bio 90 00:04:53,240 --> 00:04:55,800 and I will also put it in the episode show notes for you as 91 00:04:55,800 --> 00:04:57,760 well if you're interested in getting one. 92 00:04:58,080 --> 00:05:00,880 I love it. I know that there's a few people 93 00:05:00,880 --> 00:05:03,440 that have been following me that have purchased it that have 94 00:05:03,440 --> 00:05:05,760 posted about it on their Instagram stories recently and 95 00:05:05,760 --> 00:05:08,920 said they love it as well. So yeah, if you find it 96 00:05:08,920 --> 00:05:12,240 difficult to wake up in the mornings, it's been an absolute 97 00:05:12,240 --> 00:05:16,280 game changer for me, especially because I've noticed that when I 98 00:05:16,280 --> 00:05:19,560 am being woken up by the kids say like Ollie comes in and it's 99 00:05:19,560 --> 00:05:22,120 like 6:15 and he's like in my face straight away. 100 00:05:23,040 --> 00:05:25,320 That also makes me feel a bit frustrated. 101 00:05:25,320 --> 00:05:29,200 Like I just feel like I just, I just want that brain space for 102 00:05:29,200 --> 00:05:33,080 myself in the mornings, even if it's just for two minutes before 103 00:05:33,080 --> 00:05:36,440 I'm being needed elsewhere by other people and catering to 104 00:05:36,440 --> 00:05:38,600 other people. So I feel like this has really 105 00:05:38,600 --> 00:05:43,560 helped with that. OK, let's jump into why you're 106 00:05:43,560 --> 00:05:45,920 not lazy, why winter changes how you feel. 107 00:05:46,160 --> 00:05:49,440 I'm actually going to give just a quick little education section 108 00:05:49,440 --> 00:05:52,960 first on seasonal affective disorder because this is an 109 00:05:52,960 --> 00:05:55,960 actual thing and this is what I've been chatting about with my 110 00:05:55,960 --> 00:05:57,480 clients. But I've actually done a little 111 00:05:57,480 --> 00:06:01,600 bit more research into what it is, why it happens, so that you 112 00:06:01,600 --> 00:06:05,240 can have a little bit more awareness and understanding for 113 00:06:05,240 --> 00:06:07,960 yourself around why you're feeling like this at the moment, 114 00:06:07,960 --> 00:06:10,960 if this resonates with you. Because when we can have 115 00:06:10,960 --> 00:06:14,680 understanding for ourselves, for our bodies, for our feelings, we 116 00:06:14,680 --> 00:06:18,280 can have more compassion and empathy rather than judgement 117 00:06:18,280 --> 00:06:21,240 and negative self talk. So basically seasonal affective 118 00:06:21,240 --> 00:06:25,320 disorder is a type of depression related to changes in seasons. 119 00:06:25,600 --> 00:06:27,760 It most commonly occurs during winter. 120 00:06:27,760 --> 00:06:33,920 And these are the reasons why. OK, so research shows that Sid 121 00:06:34,160 --> 00:06:37,640 or seasonal affective disorder, funny that the acronym is SAD, 122 00:06:38,640 --> 00:06:42,160 effects up to 10% of people in colder climates specifically, 123 00:06:42,560 --> 00:06:46,520 and women are up to four times more likely to be diagnosed than 124 00:06:46,520 --> 00:06:50,080 men. So basically, it's because we 125 00:06:50,080 --> 00:06:53,680 have shorter days in winter, which means that there's less 126 00:06:53,680 --> 00:06:56,760 sunlight exposure, right? So the sun is up later in the 127 00:06:56,760 --> 00:06:59,600 morning and it is down earlier in the evening. 128 00:06:59,800 --> 00:07:04,600 So less sunlight exposure means we have reduced serotonin, which 129 00:07:04,600 --> 00:07:07,920 means we also have melatonin disruption. 130 00:07:07,920 --> 00:07:13,280 So serotonin is our feel good hormone, melatonin is our sleep 131 00:07:13,280 --> 00:07:15,920 hormone. So we've got our reduced happy 132 00:07:15,920 --> 00:07:18,680 hormones. We also have our sleep hormone 133 00:07:18,680 --> 00:07:22,000 disruption. Both of those things go together 134 00:07:22,000 --> 00:07:26,120 to equal mood dips and just not feeling ourselves. 135 00:07:26,120 --> 00:07:28,960 And it doesn't mean that this has to be super extreme or every 136 00:07:28,960 --> 00:07:31,800 single minute of every day or all the time, but we just 137 00:07:31,800 --> 00:07:34,600 noticed that we create an understanding and awareness of 138 00:07:34,600 --> 00:07:38,440 like, OK, there's a reason why on some days or in some moments, 139 00:07:38,440 --> 00:07:40,000 I'm just not feeling like myself. 140 00:07:40,000 --> 00:07:42,520 I don't feel like I've got the energy levels that I would 141 00:07:42,520 --> 00:07:47,440 really love to have basically. Also, what we're looking at is a 142 00:07:47,440 --> 00:07:49,680 lot of the time during winter, because it's colder outside, 143 00:07:49,680 --> 00:07:54,040 we've got more time indoors, which also means probably 144 00:07:54,040 --> 00:07:58,480 reduced movement and overstimulation from more screen 145 00:07:58,480 --> 00:08:01,480 time, whether that's more screen time or maybe it's just in 146 00:08:01,480 --> 00:08:04,120 general, like maybe you're inside with the kids more often 147 00:08:04,120 --> 00:08:06,440 and you notice your kids are just a bit more energetic when 148 00:08:06,440 --> 00:08:10,680 they're inside, stuff like that. So I actually have a note and a 149 00:08:10,680 --> 00:08:12,600 bit of a second recommendation for this. 150 00:08:13,120 --> 00:08:16,280 What I have started to do, because we are definitely inside 151 00:08:16,280 --> 00:08:17,600 more often, especially on the weekends. 152 00:08:17,600 --> 00:08:19,880 We still are going down to like the skate park and stuff like 153 00:08:19,880 --> 00:08:22,720 that. But like guys, it's cold and I'm 154 00:08:22,720 --> 00:08:24,720 indoors a lot earlier than what we would be. 155 00:08:24,720 --> 00:08:27,000 You know, like the sun doesn't go down sometimes in summer for 156 00:08:27,000 --> 00:08:30,760 daylight savings till like 8:00. We can still be outside at 8:30 157 00:08:30,760 --> 00:08:33,520 and it's still light. Now it's like 5:00 PM, it's 158 00:08:33,520 --> 00:08:35,120 freezing cold outside. It's dark. 159 00:08:35,120 --> 00:08:37,960 I'm I want to be inside. So what I've actually started to 160 00:08:37,960 --> 00:08:44,120 do is I'm still using our TV as like screen time I guess. 161 00:08:44,120 --> 00:08:49,520 But what I've done is I am using those like ambient videos on 162 00:08:49,520 --> 00:08:52,320 YouTube. So my second recommendation, 163 00:08:52,320 --> 00:08:55,360 I've got a few different channels that I follow on 164 00:08:55,360 --> 00:08:59,040 YouTube and I love their videos. So there is Cosy Corner. 165 00:08:59,960 --> 00:09:02,720 Another one that I like is Cosy Room Ambience. 166 00:09:03,440 --> 00:09:05,880 Another one that I like is Jazzy Cafe. 167 00:09:06,680 --> 00:09:10,240 And my last one that I really like is Cosy Little Nook. 168 00:09:10,760 --> 00:09:12,360 So they are four of my favourites. 169 00:09:12,360 --> 00:09:15,280 I've got them saved, I'm subscribed to them and it's 170 00:09:15,280 --> 00:09:18,640 screen time that's not over stimulating and you're not over 171 00:09:18,640 --> 00:09:21,200 consuming. So what I mean by that is, you 172 00:09:21,200 --> 00:09:24,240 know, when we're even listening to podcasts or like scrolling on 173 00:09:24,240 --> 00:09:26,880 TikTok, scrolling on Instagram, watching Netflix, watching 174 00:09:26,880 --> 00:09:30,480 documentaries, watching reality shows, our brain is still 175 00:09:30,480 --> 00:09:36,560 consuming information, right? And So what I have found is when 176 00:09:36,560 --> 00:09:39,600 I have something like Cozy Corner or something on, it's 177 00:09:39,600 --> 00:09:43,560 like light jazz music in the background or sometimes not even 178 00:09:43,560 --> 00:09:45,160 music. There's some that it's like just 179 00:09:45,160 --> 00:09:49,000 like a light rain noise or a crackling fireplace and it 180 00:09:49,000 --> 00:09:53,400 creates that ambient atmosphere that the kids are still happy to 181 00:09:53,400 --> 00:09:56,200 be like playing with their toys or whatever they're doing. 182 00:09:56,440 --> 00:09:59,280 They're not glued to the screen, so they're not getting 183 00:09:59,280 --> 00:10:03,120 overstimulated themselves. And it's also a more calming 184 00:10:03,120 --> 00:10:06,760 environment for me because when they're calmer, I am also 185 00:10:06,760 --> 00:10:08,800 calmer. And they're not like running 186 00:10:08,800 --> 00:10:10,800 around and yelling and then they've got their TV show in the 187 00:10:10,800 --> 00:10:13,160 background, which is not ideally what I'd like to be listening 188 00:10:13,160 --> 00:10:14,520 to. You know, it's the flow on 189 00:10:14,520 --> 00:10:18,080 effect, right? So if you are looking for a bit 190 00:10:18,080 --> 00:10:21,800 more of a like cosy vibe that is more calming for your nervous 191 00:10:21,800 --> 00:10:24,080 system and regulating for your nervous system as well. 192 00:10:24,080 --> 00:10:26,960 I would really recommend jumping onto YouTube and having a look 193 00:10:26,960 --> 00:10:31,800 at some of those or even just search like jazzy ambient music 194 00:10:31,800 --> 00:10:34,440 and just see what comes up and just see what your vibe is like. 195 00:10:34,680 --> 00:10:37,840 Some of them I do it over Christmas time and obviously in 196 00:10:37,840 --> 00:10:41,480 Australia it's summer at Christmas and so we don't get 197 00:10:41,480 --> 00:10:44,120 that like cozy vibe. So I love putting those videos 198 00:10:44,120 --> 00:10:46,400 on when we're like putting up the Christmas tree and stuff 199 00:10:46,400 --> 00:10:48,600 like that. You can find ones that have the 200 00:10:48,600 --> 00:10:51,520 Christmas music if that's your vibe, or sometimes in summer 201 00:10:51,520 --> 00:10:54,440 I'll put on like, you know, it's like you're sitting out on like 202 00:10:54,440 --> 00:10:57,320 a deck overlooking like the Mediterranean Sea and stuff. 203 00:10:57,320 --> 00:10:59,720 So, so many different ones. Choose your vibe. 204 00:11:01,080 --> 00:11:03,160 Now. Also what we want to be looking 205 00:11:03,160 --> 00:11:05,440 at with seasonal affective disorder, that was a bit of a 206 00:11:05,800 --> 00:11:08,840 tangent on reducing overstimulation from screens 207 00:11:08,840 --> 00:11:12,280 from being inside more often. But also something else that we 208 00:11:12,280 --> 00:11:16,160 can be doing with this is adjusting our time duration or 209 00:11:16,160 --> 00:11:20,280 intensity of routines rather than quitting them all together. 210 00:11:20,560 --> 00:11:25,840 Because something that can add to beating ourselves up feeling 211 00:11:25,840 --> 00:11:29,760 bad that kind of all or nothing thinking is, well, normally I 212 00:11:29,760 --> 00:11:32,120 would go outside and go for like an hour long walk along the 213 00:11:32,120 --> 00:11:33,960 waterfront. Maybe it's raining or maybe it's 214 00:11:33,960 --> 00:11:37,280 super windy and freezing cold and you're like, I really don't 215 00:11:37,280 --> 00:11:40,840 feel like going for a walk for an hour in the rain or in the 216 00:11:40,840 --> 00:11:43,880 wind out on the waterfront. OK, cool, don't do that. 217 00:11:43,880 --> 00:11:47,080 But maybe we're just adjusting. Maybe you go for a walk around 218 00:11:47,080 --> 00:11:49,600 the block instead and you're adjusting the time or the 219 00:11:49,600 --> 00:11:52,120 duration. Maybe you go at a different time 220 00:11:52,120 --> 00:11:54,920 of day, maybe you change your routine up altogether. 221 00:11:54,920 --> 00:11:58,600 So these are some things that start to come into play with 222 00:11:58,600 --> 00:12:02,840 seasonal affective disorder that we want to start to understand 223 00:12:03,120 --> 00:12:06,280 because essentially it is normal. 224 00:12:06,680 --> 00:12:10,280 And we tend to feel more motivated in summer because of 225 00:12:10,280 --> 00:12:11,880 the exact opposite of what we were just saying. 226 00:12:12,240 --> 00:12:16,480 The days are longer. So you've got light happening 227 00:12:16,480 --> 00:12:19,520 for longer during the days. And summer the days are warmer, 228 00:12:19,520 --> 00:12:22,440 which for most people, not all people, but for most people will 229 00:12:22,440 --> 00:12:24,880 lead to them feeling a little more bubbly, having a little bit 230 00:12:24,880 --> 00:12:28,560 more energy. Our routines often include more 231 00:12:28,560 --> 00:12:33,280 movement, which equals more serotonin and more dopamine. 232 00:12:33,680 --> 00:12:37,040 And also our routines again, will include more sunshine. 233 00:12:37,800 --> 00:12:42,440 So that in turn also then plays into part with our melatonin and 234 00:12:42,440 --> 00:12:45,720 all of that kind of stuff. So and our circadian rhythms. 235 00:12:45,720 --> 00:12:49,560 So in winter, it is actually biologically normal as a human, 236 00:12:49,560 --> 00:12:51,680 it is biologically normal to slow down. 237 00:12:51,720 --> 00:12:54,520 Think about a bear and why they hibernate in winter. 238 00:12:55,160 --> 00:12:57,320 You know, they do all of the things that they need to do in 239 00:12:57,320 --> 00:12:59,040 summer. They get all of their nutrients 240 00:12:59,040 --> 00:13:01,520 and gather everything together. And then they go and hide in a 241 00:13:01,520 --> 00:13:03,680 cave over winter because it's freezing cold. 242 00:13:03,800 --> 00:13:06,480 They're trying to stay warm. They're preserving their energy. 243 00:13:07,080 --> 00:13:11,560 So obviously we are not a bear, but it's biologically normal as 244 00:13:11,600 --> 00:13:14,160 animals that humans are to slow down. 245 00:13:14,440 --> 00:13:17,960 But the trouble is that society hasn't really adjusted to let us 246 00:13:18,040 --> 00:13:21,600 honour that seasonal shift. And we still have that mindset 247 00:13:22,120 --> 00:13:25,320 that we should be go, go, go, achieving, achieving, achieving. 248 00:13:26,000 --> 00:13:29,640 And that is not to say that we cannot be achieving our goals. 249 00:13:29,920 --> 00:13:33,840 It's not to say that we cannot be living in alignment with the 250 00:13:33,840 --> 00:13:37,720 way that we want to be feeling. It just means that we actually 251 00:13:37,720 --> 00:13:41,560 need to check in with ourselves and see, hang on a SEC, how have 252 00:13:41,560 --> 00:13:44,960 I been feeling? How do I want to be feeling? 253 00:13:45,800 --> 00:13:48,880 And what does that look and feel like for me over the coming 254 00:13:48,880 --> 00:13:51,120 weeks and months? While it's a little bit cooler 255 00:13:51,800 --> 00:13:54,360 because we're going to deep dive into this in a little bit, but 256 00:13:54,600 --> 00:13:57,560 you can still have your goals and you can still have your 257 00:13:57,560 --> 00:14:00,320 action steps that are getting you towards those goals. 258 00:14:00,520 --> 00:14:03,200 It's just that they may look and feel a little bit different, but 259 00:14:03,200 --> 00:14:05,640 the overarching goal itself is the same. 260 00:14:06,760 --> 00:14:09,240 So what I've been noticing over the last two weeks is a lot of 261 00:14:09,240 --> 00:14:11,960 my coaching clients are coming and saying things like, I should 262 00:14:11,960 --> 00:14:14,720 be going for my morning walk. It's just that it's freezing and 263 00:14:14,720 --> 00:14:17,040 it's dark and I just don't feel like it. 264 00:14:17,480 --> 00:14:20,200 But then they get stuck in this and I do it too. 265 00:14:20,520 --> 00:14:23,520 We get stuck in this like push and pull of like, I should do 266 00:14:23,520 --> 00:14:24,920 this. Oh, now I feel bad. 267 00:14:24,920 --> 00:14:27,200 And if you don't do it, then you're beating yourself up for 268 00:14:27,200 --> 00:14:28,680 the rest of the day because you're like, I really should 269 00:14:28,680 --> 00:14:29,800 have gone for my walk this morning. 270 00:14:29,800 --> 00:14:32,840 I said I was going to and I'm a bad person or I'm not good 271 00:14:32,840 --> 00:14:34,400 enough because I'm not motivated enough. 272 00:14:34,400 --> 00:14:37,880 And everyone else is still doing their thing because we're on 273 00:14:37,880 --> 00:14:40,480 Instagram, we're checking social media, we're watching everyone's 274 00:14:40,480 --> 00:14:44,040 highlight reels of them getting all of their shit done, but we 275 00:14:44,040 --> 00:14:45,560 don't know how they're feeling as well. 276 00:14:45,560 --> 00:14:47,840 We don't know that they're not beating themselves up for things 277 00:14:47,840 --> 00:14:50,480 that they haven't done or that they're feeling like they don't 278 00:14:50,480 --> 00:14:53,360 have as much energy as normal or that they really don't feel like 279 00:14:53,360 --> 00:14:55,120 doing the things that they're doing. 280 00:14:55,240 --> 00:14:58,600 You know, we just need to check back in with ourselves. 281 00:14:59,240 --> 00:15:05,120 We don't want to be forcing habits in a season that is 282 00:15:05,120 --> 00:15:07,160 different. We're not forcing summer habits 283 00:15:07,160 --> 00:15:12,600 in a winter habit state, right? I do want to make an important 284 00:15:12,600 --> 00:15:14,600 note for this episode. Like I was just saying, just 285 00:15:14,600 --> 00:15:17,960 because you change your actions towards your goals doesn't mean 286 00:15:17,960 --> 00:15:19,440 you're not still working towards them. 287 00:15:19,440 --> 00:15:21,200 You still have that overarching goal. 288 00:15:21,200 --> 00:15:26,560 So I want to feel like a happy, healthy version of me and maybe 289 00:15:26,560 --> 00:15:32,520 like those sub goals underneath that is moving my body, 290 00:15:33,120 --> 00:15:40,240 nourishing my body with healthy foods and tending to my emotions 291 00:15:40,240 --> 00:15:44,000 and nervous system. There is still ways that we can 292 00:15:44,000 --> 00:15:47,960 do that in winter and it may look different than what it does 293 00:15:47,960 --> 00:15:51,160 in summer, but it doesn't mean that you give up on those things 294 00:15:51,160 --> 00:15:53,320 altogether. Just because it's winter doesn't 295 00:15:53,320 --> 00:15:56,120 mean, OK, well, I don't move my body at all and I'm not 296 00:15:56,120 --> 00:15:57,920 nourishing my body with healthy foods. 297 00:15:57,920 --> 00:16:00,600 We're still doing those things, but we're just thinking about 298 00:16:00,600 --> 00:16:04,920 intuitively how can I do that so it feels good for me so that I'm 299 00:16:04,920 --> 00:16:08,480 showing up in a way that I want to so that I don't feel like I 300 00:16:08,480 --> 00:16:14,080 am forcing myself. So we're really kind of checking 301 00:16:14,080 --> 00:16:17,720 in with, OK, yes, these are, these are still my goals. 302 00:16:17,880 --> 00:16:20,680 I can still have action steps. I'm readjusting rather than 303 00:16:20,680 --> 00:16:23,560 falling into that negative self talk or giving up on my goals 304 00:16:23,560 --> 00:16:26,280 altogether. Because really we don't want to 305 00:16:26,280 --> 00:16:29,760 get to 3 months time once the weather's starting to warm up 306 00:16:29,760 --> 00:16:33,040 again and you're like, oh shit, now I've got to restart all over 307 00:16:33,040 --> 00:16:35,440 again because I've just given up on everything. 308 00:16:35,440 --> 00:16:38,560 And now I'm feeling sluggish because I've given up on 309 00:16:38,560 --> 00:16:40,080 everything that helps me to feel good. 310 00:16:40,080 --> 00:16:42,680 And I've fallen into these routines and these habits that 311 00:16:42,680 --> 00:16:45,360 aren't serving me as well as what they could be. 312 00:16:46,680 --> 00:16:50,520 So I guess like something that kind of resonates with me when I 313 00:16:50,520 --> 00:16:54,720 think about this, when I think about the natural ways that my 314 00:16:54,720 --> 00:16:58,560 eating habits or, you know, nourishing my body is the way 315 00:16:58,560 --> 00:17:03,080 that I like to think about my diet and eating habits changes 316 00:17:03,080 --> 00:17:06,480 over winter is OK. So normally in summer, if I 317 00:17:06,480 --> 00:17:11,160 think back to six months ago, I was pretty happily getting out 318 00:17:11,160 --> 00:17:14,599 of bed, like, you know, around that 6:00 AM, not with not 319 00:17:14,599 --> 00:17:17,480 really much trouble at all, not really thinking about it too 320 00:17:17,480 --> 00:17:18,960 much. I wouldn't say I'm bouncing out 321 00:17:18,960 --> 00:17:21,359 of bed at that time because I'm still up and down with the kids. 322 00:17:21,680 --> 00:17:23,640 But you know, I'm happy to get out of bed. 323 00:17:24,040 --> 00:17:27,119 I'm up. I'm having my Hydra Mama, which 324 00:17:27,119 --> 00:17:30,880 is generally in like a room temperature or like colder like 325 00:17:30,880 --> 00:17:34,560 fridge temperature water. I'm having my greens powder in 326 00:17:34,560 --> 00:17:39,880 another big glass of water, and then I'm, you know, getting the 327 00:17:39,880 --> 00:17:43,280 kids ready, jumping out of the house, dropping them to daycare, 328 00:17:43,280 --> 00:17:45,840 going for a walk, maybe doing a Pilates class before I start 329 00:17:45,840 --> 00:17:49,040 work. My breakfast might be something 330 00:17:49,040 --> 00:17:52,960 like a smoothie. My lunch might be something like 331 00:17:52,960 --> 00:17:57,120 a chicken salad, and my dinner might be something like a lamb 332 00:17:57,120 --> 00:17:58,600 salad with brown rice or something. 333 00:17:59,080 --> 00:18:01,640 So you kind of get the gist. It's like lighter meals. 334 00:18:01,640 --> 00:18:04,280 They're still nourishing. They've still got our fruits and 335 00:18:04,280 --> 00:18:06,280 our veggies and our carbs and our healthy fats. 336 00:18:06,960 --> 00:18:09,640 But it's different in the way that I'm not going to get up out 337 00:18:09,640 --> 00:18:14,760 of bed at 6:00 AM or 7:00 AM in summer and go and make myself a 338 00:18:14,760 --> 00:18:17,600 hot cup of tea and then half an hour after that be making 339 00:18:17,600 --> 00:18:21,760 another herbal tea and, you know, rugging myself up and 340 00:18:21,960 --> 00:18:24,800 probably having a bowl of porridge for breakfast In 341 00:18:24,800 --> 00:18:26,680 summer. It's generally not what I would 342 00:18:26,680 --> 00:18:30,680 lean towards, where in winter I am doing those things. 343 00:18:30,680 --> 00:18:33,080 I'm having a dandelion tea in the mornings. 344 00:18:33,520 --> 00:18:36,280 Like I'm still having my greens powder, but instead of doing 345 00:18:36,280 --> 00:18:38,920 that first thing in the morning, 'cause it's not what I feel like 346 00:18:38,920 --> 00:18:42,840 doing, I have that later on in the morning, you know, So we're 347 00:18:42,840 --> 00:18:46,440 just readjusting. I am having my porridge or my 348 00:18:46,440 --> 00:18:49,440 warmer breakfast options. Maybe I'm making my overnight 349 00:18:49,440 --> 00:18:53,720 oats and or I'm cooking what's it called, the baked wheat beets 350 00:18:53,720 --> 00:18:55,640 or the cheesecake oats and stuff like that. 351 00:18:55,920 --> 00:18:59,400 And I'm making them that I'm having my baked options in the 352 00:18:59,400 --> 00:19:02,800 mornings that are warmer, that is, I feel like it's just more 353 00:19:02,800 --> 00:19:07,200 nourishing, you know, I'm having so much more herbal tea during 354 00:19:07,200 --> 00:19:09,160 the day. You should see my tea drawer at 355 00:19:09,160 --> 00:19:11,360 the moment. We've got the ginger and apple, 356 00:19:11,360 --> 00:19:14,720 the lemon and ginger. I've got a green tea and lemon 357 00:19:14,720 --> 00:19:17,800 that I'm having at the moment. Like so many different options, 358 00:19:18,040 --> 00:19:21,920 that drawer gets touched half as much in summer for me. 359 00:19:23,120 --> 00:19:26,480 I made chicken and vegetable soup for my lunches for this 360 00:19:26,480 --> 00:19:28,960 week, which I don't normally gravitate to in summer. 361 00:19:29,160 --> 00:19:32,240 You get the gist. So thinking about what feels 362 00:19:32,240 --> 00:19:40,720 good for you to just readjust and see what can I change that 363 00:19:40,720 --> 00:19:45,360 is nourishing in this season of life, in this current chapter in 364 00:19:45,360 --> 00:19:49,440 this season of just where we're at in Australia. 365 00:19:50,440 --> 00:19:53,880 So I want to talk about now that you kind of get the gist of why 366 00:19:53,880 --> 00:19:57,840 this happens, what the contributing factors are, let's 367 00:19:57,840 --> 00:20:00,040 actually get into. All right, Amy, I hear what 368 00:20:00,040 --> 00:20:01,600 you're saying. Yes, I'm resonating with it. 369 00:20:01,600 --> 00:20:04,000 I get the point. What can I actually be doing? 370 00:20:04,760 --> 00:20:07,280 Here is some actionable tips and tools. 371 00:20:07,840 --> 00:20:12,560 I want you to lean into being curious and not critical instead 372 00:20:12,560 --> 00:20:15,920 of falling into that negative self talk and I should feel more 373 00:20:15,920 --> 00:20:17,680 motivated. I should be doing this thing. 374 00:20:17,960 --> 00:20:22,360 Use those moments as an opportunity to pause and check 375 00:20:22,360 --> 00:20:27,720 in with yourself and really ask, hang on, what is it that I want? 376 00:20:27,760 --> 00:20:33,480 What is it that I need? So I want to move my body. 377 00:20:34,240 --> 00:20:37,240 OK, How can I do that today? That feels good. 378 00:20:37,840 --> 00:20:41,960 What clues is your mind and your body trying to tell you? 379 00:20:42,520 --> 00:20:47,280 OK so just be curious. Push pause on the critical 380 00:20:47,280 --> 00:20:49,160 thinking. Push pause on the negative self 381 00:20:49,160 --> 00:20:51,080 talk. Push pause on the shoulds. 382 00:20:51,080 --> 00:20:54,400 If you notice any of them coming up, just stop for a minute. 383 00:20:55,600 --> 00:20:57,360 Use that as your awareness point. 384 00:20:58,560 --> 00:21:02,640 Second tip or tool, use a sunrise alarm clock to 385 00:21:02,640 --> 00:21:06,280 stimulate, simulate, sorry, not stimulate simulate sunrise, and 386 00:21:06,280 --> 00:21:10,920 help your body clock fall into that rhythm that you're aiming 387 00:21:10,920 --> 00:21:14,440 for instead of jarring yourself awake. 388 00:21:15,560 --> 00:21:19,280 Something else that you could do around this is you could if you 389 00:21:19,280 --> 00:21:22,720 want to and if you're not super sensitive to light, sleep with 390 00:21:22,720 --> 00:21:25,120 your blinds more open. They don't have to be open 391 00:21:25,120 --> 00:21:30,120 fully, but if possible have them open a little bit because what 392 00:21:30,120 --> 00:21:33,200 that is going to do is let natural light in easier and 393 00:21:33,280 --> 00:21:36,320 earlier in the morning to assist with those circadian rhythms. 394 00:21:37,320 --> 00:21:40,160 So what happens is when our blinds are closed, especially if 395 00:21:40,160 --> 00:21:43,240 you've got block out blinds, your circadian rhythm isn't 396 00:21:43,240 --> 00:21:44,960 kicking in. Your natural body clock is 397 00:21:44,960 --> 00:21:47,520 telling you that it's still dark outside and that you should 398 00:21:47,520 --> 00:21:49,720 still be asleep. So that's why something like a 399 00:21:49,720 --> 00:21:51,760 sunrise alarm clock can be really helpful. 400 00:21:52,000 --> 00:21:55,440 And that's also why even in summer, because the sun comes up 401 00:21:55,440 --> 00:21:57,920 and the sunrise is so much earlier, you still have that 402 00:21:57,920 --> 00:22:00,640 natural light coming in through your blinds, through like the 403 00:22:00,640 --> 00:22:04,760 side of your blinds that you generally are waking up earlier. 404 00:22:04,960 --> 00:22:07,840 So if you can open your blinds even just a little bit 405 00:22:08,440 --> 00:22:11,120 overnight, if you don't have like a street lamp or something 406 00:22:11,120 --> 00:22:13,200 coming straight through and keeping you awake overnight, 407 00:22:13,480 --> 00:22:16,120 that is going to assist your body into falling into those 408 00:22:16,120 --> 00:22:19,560 natural rhythms for you. Next one, we're looking at 409 00:22:19,560 --> 00:22:22,320 mindfully adjusting your meals and nourishing your body with 410 00:22:22,320 --> 00:22:24,000 warmer meals. So all of those things I was 411 00:22:24,000 --> 00:22:26,640 just talking about, thinking about, is there anything I could 412 00:22:26,640 --> 00:22:30,360 be or would be changing that feels more nourishing for me? 413 00:22:30,360 --> 00:22:32,800 That feels like I'm just leaning more towards it. 414 00:22:33,040 --> 00:22:37,160 There is nothing wrong with having a nice warm chicken and 415 00:22:37,160 --> 00:22:39,240 vegetable Curry with some rice for lunch. 416 00:22:39,240 --> 00:22:41,720 There is nothing wrong with that if that's what it feels like you 417 00:22:41,720 --> 00:22:43,320 want to be having. Amazing. 418 00:22:43,320 --> 00:22:46,160 Remember our main things that we're focusing on with nutrition 419 00:22:46,480 --> 00:22:49,760 is protein, healthy fat and carbs. 420 00:22:50,000 --> 00:22:53,160 And if you've got those three things in your meals, amazing. 421 00:22:53,280 --> 00:22:56,400 If you are reducing sugar intake, if you're reducing 422 00:22:56,400 --> 00:22:59,720 alcohol intake, we're leaning towards those healthy herbal 423 00:22:59,720 --> 00:23:02,160 teas. Having a nice warm, you know, 424 00:23:02,760 --> 00:23:05,240 coffee or tea or whatever it is that you like to have in the 425 00:23:05,240 --> 00:23:09,640 mornings that is going to be helping you to be getting your 426 00:23:09,640 --> 00:23:12,280 body to be feeling warmer from the inside out as well, which is 427 00:23:12,280 --> 00:23:15,240 what it's looking for. So we've got some mindset 428 00:23:15,240 --> 00:23:17,640 changes as well. We have a reframe. 429 00:23:17,640 --> 00:23:20,400 This is a mindset reframe. I'm not lazy. 430 00:23:20,680 --> 00:23:24,880 This is my human body's natural cycle with the seasons. 431 00:23:25,240 --> 00:23:27,840 So when you notice that negative self talk coming up or you 432 00:23:27,840 --> 00:23:32,200 notice you're falling into that trap of feeling lazy, of feeling 433 00:23:32,200 --> 00:23:34,480 like you're not as motivated as what you want to be, call it 434 00:23:34,480 --> 00:23:35,600 out. Hang on, hang on. 435 00:23:35,880 --> 00:23:38,640 I can see what's happening here. I've listened to Amy's podcast 436 00:23:38,640 --> 00:23:40,840 episode. I know I'm not lazy. 437 00:23:41,520 --> 00:23:44,440 I know that it's normal in this season of winter for me to be 438 00:23:44,440 --> 00:23:47,720 feeling a little bit more flat or not as energetic as normal. 439 00:23:47,720 --> 00:23:51,200 That's OK. What do I want to be feeling 440 00:23:51,200 --> 00:23:54,360 today and how can I be moving towards that? 441 00:23:54,360 --> 00:23:58,120 What can I do for myself today to move towards that feeling? 442 00:23:58,640 --> 00:24:01,200 You are not lazy. This is normal. 443 00:24:02,720 --> 00:24:04,240 OK? What we're also wanting to do is 444 00:24:04,240 --> 00:24:07,840 be flexible so your winter routines are allowed to be 445 00:24:07,840 --> 00:24:09,080 different. Something that I've been 446 00:24:09,080 --> 00:24:11,040 discussing with a few of my clients this week. 447 00:24:11,280 --> 00:24:15,480 One of my clients yesterday, she noticed normally I feel like I 448 00:24:15,480 --> 00:24:19,360 really hit my peak and my stride during the day of like feeling 449 00:24:19,360 --> 00:24:21,120 super productive in the afternoons. 450 00:24:21,600 --> 00:24:24,080 So I kind of like get some things done in the mornings and 451 00:24:24,080 --> 00:24:26,240 I'm like, you know, doing like the miscellaneous work. 452 00:24:26,240 --> 00:24:29,440 But like after lunch in the afternoons is where I feel like 453 00:24:29,440 --> 00:24:31,440 I really like smash out a heap of work. 454 00:24:31,440 --> 00:24:35,520 I feel super productive. And I feel like what I've 455 00:24:35,520 --> 00:24:39,480 noticed over the last few weeks is that window is smaller for me 456 00:24:39,480 --> 00:24:42,720 because all of a sudden after lunch, I'm like, oh, it's dark 457 00:24:42,720 --> 00:24:44,520 now. And now I'm feeling like I just 458 00:24:44,520 --> 00:24:46,600 want to like get into bed because I'm freezing cold. 459 00:24:47,720 --> 00:24:50,840 So I'm like, OK, cool, we can still utilize that. 460 00:24:51,120 --> 00:24:54,000 You can still have that time and space in the morning to be a 461 00:24:54,000 --> 00:24:57,680 little slower if you want to. But instead of hitting that 462 00:24:57,680 --> 00:25:01,720 stride and that peak at like, say, 1:32 PM, can you bring that 463 00:25:01,720 --> 00:25:06,520 forwards to like 12:00, 12/30? We're just readjusting. 464 00:25:06,520 --> 00:25:08,200 We're not getting rid of it altogether. 465 00:25:08,520 --> 00:25:11,560 But it means that if you're then harnessing that extra hour 466 00:25:11,560 --> 00:25:14,840 beforehand than what you normally would, then maybe that 467 00:25:14,840 --> 00:25:18,920 means that you can kind of lean into, again, that slowness or 468 00:25:18,920 --> 00:25:23,000 slowing down a little earlier in the afternoon instead of forcing 469 00:25:23,000 --> 00:25:26,000 yourself and pushing through when your body and your mind is 470 00:25:26,000 --> 00:25:29,000 like, hey, it's dark now outside, it's actually kind of 471 00:25:29,000 --> 00:25:31,120 cold. I want to start to wind down 472 00:25:31,120 --> 00:25:33,480 myself because you've given yourself that opportunity to 473 00:25:33,480 --> 00:25:36,360 bring that window forwards. You can start to wind down. 474 00:25:37,520 --> 00:25:42,160 So think about how your routines could differ a little Winter 475 00:25:42,160 --> 00:25:45,240 movement could look like an indoor home workout or maybe a 476 00:25:45,240 --> 00:25:47,800 hot yoga class or something. Instead of getting out and doing 477 00:25:47,800 --> 00:25:50,320 that really early morning walk that you would normally do. 478 00:25:50,760 --> 00:25:54,280 It doesn't mean that it has to be different every single time. 479 00:25:54,280 --> 00:25:57,560 Another one of my clients yesterday evening, I said, OK, 480 00:25:57,800 --> 00:26:00,920 So what I'm hearing is you like, your morning walk, right? 481 00:26:00,920 --> 00:26:04,000 And she's like, yeah, like, you know, once I push myself and I'm 482 00:26:04,080 --> 00:26:06,200 outside and I'm there and I've warmed up a little bit, I'm 483 00:26:06,200 --> 00:26:08,800 like, oh, this is nice. Like, you know, it is going to 484 00:26:08,800 --> 00:26:10,680 be a beautiful day. The sun's coming up. 485 00:26:10,680 --> 00:26:13,720 I get to watch the sunrise. It's fresh air, you know, it's 486 00:26:13,720 --> 00:26:16,960 just pushing myself to that. And I said, OK, great, how many 487 00:26:16,960 --> 00:26:18,360 times a week would you normally do that? 488 00:26:18,360 --> 00:26:19,760 And she's like, oh, probably like 4. 489 00:26:19,760 --> 00:26:22,440 And I said, cool, So what about we readjust? 490 00:26:22,800 --> 00:26:28,680 Let's aim for one or two morning walks and then let's aim for the 491 00:26:28,680 --> 00:26:33,320 other one or two days. You're doing a yoga stretch or 492 00:26:33,560 --> 00:26:37,120 you're doing an at home workout. You jump onto YouTube and you 493 00:26:37,120 --> 00:26:40,800 have a look at yoga with Adrian Pilates with Nicole, like, you 494 00:26:40,800 --> 00:26:43,560 know, 30 minute body weight workout, whatever it is that you 495 00:26:43,560 --> 00:26:47,280 feel like doing, but you give yourself the opportunity to lean 496 00:26:47,280 --> 00:26:51,360 into the flexibility that you don't have these rigid rules 497 00:26:51,560 --> 00:26:53,520 that you are forcing yourself to stick to. 498 00:26:54,680 --> 00:26:57,520 It means that then on those mornings that you do decide that 499 00:26:57,520 --> 00:27:00,320 you know what I am going to get up and I am choosing and I'm 500 00:27:00,320 --> 00:27:03,040 going to talk about another reframe in a moment of choose to 501 00:27:04,320 --> 00:27:08,320 that you're not feeling like you're forcing yourself four 502 00:27:08,320 --> 00:27:09,960 days a week. If that doesn't feel good for 503 00:27:09,960 --> 00:27:12,280 you to be getting up out in the early morning cold. 504 00:27:12,560 --> 00:27:16,360 You've got options and you're giving yourself those options so 505 00:27:16,360 --> 00:27:18,520 that you feel like you're leaning into having that 506 00:27:18,520 --> 00:27:21,120 flexibility. If you think about if you tell 507 00:27:21,120 --> 00:27:25,200 your child and they've said to you, I want rice bubbles for 508 00:27:25,200 --> 00:27:27,440 breakfast and you say no, you've got a banana and that's it. 509 00:27:27,440 --> 00:27:28,960 And they're like, well, I don't want a banana. 510 00:27:28,960 --> 00:27:30,400 They're going to have a tantrum, right? 511 00:27:30,400 --> 00:27:32,320 If you're telling a 2 year old to eat something they don't want 512 00:27:32,320 --> 00:27:34,320 to eat and they've told you they want to eat something else, 513 00:27:35,240 --> 00:27:36,440 they're not feeling good about that. 514 00:27:36,440 --> 00:27:38,480 And they will show you all of those emotions. 515 00:27:38,880 --> 00:27:43,400 You still have that 2 year old in AU that's like, hey, fuck 516 00:27:43,400 --> 00:27:46,200 you, don't tell me what to do. I don't want to go for a walk. 517 00:27:46,200 --> 00:27:50,720 It's freezing outside, so we want to find that balance and 518 00:27:50,720 --> 00:27:54,600 that fine line of when am I bringing in discipline? 519 00:27:55,080 --> 00:27:58,840 Because at the end of the day, I know that I still am going to 520 00:27:58,840 --> 00:28:02,040 enjoy this thing and I know that it's going to be good for me and 521 00:28:02,040 --> 00:28:07,520 I feel really good after. And the other side of that fine 522 00:28:07,520 --> 00:28:12,840 line, which is I'm going to recognize my humanness and lean 523 00:28:12,840 --> 00:28:17,000 into my flexibility and give myself another option today and 524 00:28:17,000 --> 00:28:18,760 still allow that to feel good for me. 525 00:28:19,560 --> 00:28:23,480 So find that line of discipline and flexibility and what that 526 00:28:23,480 --> 00:28:27,240 looks and feels like for you. Now, what I wanted to talk about 527 00:28:27,240 --> 00:28:31,240 with that reframe is what we can bring in instead of I have to go 528 00:28:31,240 --> 00:28:33,520 for my morning walk tomorrow because I said that's what I'm 529 00:28:33,520 --> 00:28:35,720 going to do. And then when your sunrise alarm 530 00:28:35,720 --> 00:28:38,120 clock goes off or your alarm goes off in the morning and 531 00:28:38,120 --> 00:28:40,160 you're getting up and you're like, I have to do my walk now 532 00:28:40,320 --> 00:28:42,920 or I should do my walk this morning because I said that's 533 00:28:42,920 --> 00:28:45,400 what I was going to do. We reframe that. 534 00:28:45,680 --> 00:28:50,040 No, I choose to do my walk this morning because whatever your 535 00:28:50,040 --> 00:28:52,720 because is. I choose to do my work walk this 536 00:28:52,720 --> 00:28:55,440 morning because I know I'm going to feel really good after it 537 00:28:56,120 --> 00:28:59,880 because I did my home workout yesterday and I know that 538 00:28:59,880 --> 00:29:02,400 getting out in the fresh air is going to feel really nice this 539 00:29:02,400 --> 00:29:05,160 morning and really refreshing once I get over the cold. 540 00:29:06,080 --> 00:29:08,320 I choose to do my warning walk because I know it's going to 541 00:29:08,320 --> 00:29:11,280 help me to feel good and I can rug up and keep myself warm 542 00:29:11,280 --> 00:29:14,280 while I'm doing it. So bring in these reframes. 543 00:29:14,280 --> 00:29:19,320 It's just as much about taking action as it is about reframing 544 00:29:19,320 --> 00:29:22,200 the way that we are looking at things and perceiving things in 545 00:29:22,200 --> 00:29:25,000 the world. Because your mindset has a 546 00:29:25,000 --> 00:29:27,680 direct impact in how you are feeling. 547 00:29:28,560 --> 00:29:30,640 If you think about if you wake up in the morning and you're 548 00:29:30,640 --> 00:29:34,040 like, oh God, I just can't be bothered and today's going to be 549 00:29:34,040 --> 00:29:35,400 shit. I've got such a busy day. 550 00:29:35,400 --> 00:29:38,360 I've got so much on and I'm just feeling so overwhelmed already. 551 00:29:38,360 --> 00:29:40,840 And you're waking up in that negative headspace and you are 552 00:29:40,840 --> 00:29:43,480 perpetuating that. Of course you're not going to be 553 00:29:43,480 --> 00:29:45,640 feeling good, right? So when we bring in these 554 00:29:45,640 --> 00:29:48,440 reframes and we have compassion and empathy for ourselves in our 555 00:29:48,440 --> 00:29:51,280 human experience. And when we can, when we can 556 00:29:51,280 --> 00:29:54,920 also be intentionable about reframing and changing the 557 00:29:54,920 --> 00:29:59,240 language that we are using in our self talk, we can actively 558 00:29:59,240 --> 00:30:03,120 also change the way that you feel at the same time as well. 559 00:30:04,800 --> 00:30:08,320 And my last one is we are wanting to catch black or white 560 00:30:08,320 --> 00:30:10,600 thinking. So when we are thinking about 561 00:30:10,600 --> 00:30:13,800 adjusting that time or that duration or that intensity of 562 00:30:13,800 --> 00:30:17,120 our routines rather than quitting them all together, 563 00:30:17,120 --> 00:30:20,160 which is what we were mentioning a little bit earlier, catch that 564 00:30:20,160 --> 00:30:22,600 black or white thinking. I'm either going for a walk or 565 00:30:22,600 --> 00:30:26,440 I'm not moving my body at all. I'm either eating 100% healthy 566 00:30:26,440 --> 00:30:28,960 or I am eating a full block of chocolate. 567 00:30:28,960 --> 00:30:31,240 You know, what is that black or white thinking? 568 00:30:31,560 --> 00:30:34,160 For me yesterday, ideally, I would have liked to get to my 569 00:30:34,160 --> 00:30:36,000 Pilates class. It just didn't happen. 570 00:30:36,160 --> 00:30:39,240 One of the kids slept in. I didn't get to daycare drop off 571 00:30:39,320 --> 00:30:41,000 off until later than I normally would. 572 00:30:41,000 --> 00:30:44,320 I missed the normal Pilates class, the second one was full 573 00:30:44,560 --> 00:30:47,400 and by then, like ideally I want to be back at home and getting 574 00:30:47,400 --> 00:30:50,600 into my working day right? So I chose to go for a long walk 575 00:30:50,600 --> 00:30:52,640 instead. It actually ended up being 576 00:30:52,640 --> 00:30:54,760 amazing because I had a lot of different ideas for some 577 00:30:54,760 --> 00:30:57,760 podcasts and did some brainstorming and then I knew 578 00:30:57,760 --> 00:31:00,720 that I had a meeting later that day that I could do on my 579 00:31:00,720 --> 00:31:02,920 walking pad. So I actually ended up getting 580 00:31:02,920 --> 00:31:06,200 nearly two hours of walking in yesterday, which is more than 581 00:31:06,200 --> 00:31:07,720 enough movement for me in one day. 582 00:31:08,040 --> 00:31:11,680 And although it's not ideal and I did have that self doubt 583 00:31:11,680 --> 00:31:13,440 creeping in of like I should, I should. 584 00:31:13,680 --> 00:31:14,760 But then I was like, hang on a SEC. 585 00:31:14,800 --> 00:31:18,000 No, my goal is to move my body. Have I done that today? 586 00:31:18,040 --> 00:31:22,560 Yes, that is a win. So focus on the wins, not in the 587 00:31:22,560 --> 00:31:25,000 gaps of what you feel like you should be doing and where you 588 00:31:25,000 --> 00:31:27,160 feel like you're lacking or missing out. 589 00:31:28,040 --> 00:31:30,560 Focus on the things that you are doing instead of the things that 590 00:31:30,560 --> 00:31:34,800 you feel like you're not doing. OK, so that's all of the tips. 591 00:31:34,840 --> 00:31:38,400 I do have 3 reflection prompts for you before we finish up. 592 00:31:38,680 --> 00:31:41,000 So if you feel like you want to go a little bit deeper with 593 00:31:41,000 --> 00:31:45,560 this, let's think about for you what parts of my routine feel 594 00:31:45,560 --> 00:31:48,560 heavy right now. Think about your last week or 595 00:31:48,560 --> 00:31:51,080 two. What parts of my routine feel 596 00:31:51,080 --> 00:31:54,400 heavy right now? Second reflection prompt. 597 00:31:54,520 --> 00:31:58,080 Am I holding onto expectations that belong to a different 598 00:31:58,080 --> 00:32:02,200 season? What are the expectations that 599 00:32:02,200 --> 00:32:05,560 you are putting on yourself and what do we know? 600 00:32:06,280 --> 00:32:09,240 Expectations lead to disappointment, right? 601 00:32:09,760 --> 00:32:12,560 Am I holding onto expectations that belong to a different 602 00:32:12,560 --> 00:32:16,600 season? And 3rd reflection prompt, My 603 00:32:16,600 --> 00:32:18,000 goodness, my words this afternoon. 604 00:32:18,280 --> 00:32:22,320 What would a nourishing winter routine look like for me? 605 00:32:23,720 --> 00:32:25,480 So we're kind of combining everything that you've been 606 00:32:25,480 --> 00:32:28,600 listening to today, combining those reflection prompts. 607 00:32:28,720 --> 00:32:32,280 What would a nourishing winter routine look like for me? 608 00:32:32,560 --> 00:32:35,360 If it feels good for me, for you, maybe you break that down 609 00:32:35,360 --> 00:32:38,880 into different areas of life, you know, work routine. 610 00:32:38,920 --> 00:32:41,280 If you work at home, maybe you've got the ability to change 611 00:32:41,280 --> 00:32:44,240 things up a little bit if you like. 612 00:32:44,720 --> 00:32:46,680 Even something like you know what I've been doing. 613 00:32:46,680 --> 00:32:51,200 I bought 2 St. track suits because they're amazing and they 614 00:32:51,200 --> 00:32:54,240 are so comfortable and they're not just like, you know, your 615 00:32:54,240 --> 00:32:57,520 average tracksuit set. I've been wearing them with my 616 00:32:57,520 --> 00:33:02,320 bed socks and my slippers while I'm working, but I'm out of my 617 00:33:02,320 --> 00:33:06,080 active wear and I'm wearing outfits that are still feeling 618 00:33:06,080 --> 00:33:08,320 nice that I'm still getting dressed. 619 00:33:08,560 --> 00:33:10,800 But like, I'm not normally going to be wearing bed socks and 620 00:33:10,800 --> 00:33:13,880 slippers while I'm working, right in summer, but that's what 621 00:33:13,880 --> 00:33:16,160 I'm doing. So these are the small changes 622 00:33:16,160 --> 00:33:20,000 that we can be making that may seem so simple, but it is 623 00:33:20,000 --> 00:33:24,280 intuitively checking in with yourself to see what you want 624 00:33:24,280 --> 00:33:27,560 and what you need in the same way that it's as easy for you to 625 00:33:27,560 --> 00:33:30,080 recognize. I'm going to wear more layers of 626 00:33:30,080 --> 00:33:32,840 clothing today than what I normally would six months ago in 627 00:33:32,840 --> 00:33:35,320 summer because that's what my body needs. 628 00:33:35,800 --> 00:33:39,160 That is the headspace and the mindset that we want to be 629 00:33:39,160 --> 00:33:43,320 bringing in with all of the other areas of your life as 630 00:33:43,320 --> 00:33:45,680 well. If I work from home, can I 631 00:33:45,680 --> 00:33:47,400 change my routine around a little bit? 632 00:33:47,400 --> 00:33:48,960 Is there anything I want to adjust? 633 00:33:49,560 --> 00:33:53,480 What does my nourishing and diet look like at the moment that may 634 00:33:53,480 --> 00:33:56,880 be different to summer? What does moving my body look 635 00:33:56,880 --> 00:33:58,840 like that might be different? What does catching up with 636 00:33:58,840 --> 00:34:00,480 friends look like that could be different? 637 00:34:00,520 --> 00:34:03,680 All of these different types of things that we can check in with 638 00:34:03,920 --> 00:34:08,880 to adjust and change intuitively to be more in line with how you 639 00:34:08,880 --> 00:34:12,280 want to be feeling during this season. 640 00:34:12,600 --> 00:34:15,239 OK, so that is it for today's episode. 641 00:34:15,679 --> 00:34:18,520 I am sitting in my beanbag with my mink blanket over me. 642 00:34:18,520 --> 00:34:20,960 So I hope my beanbag hasn't been too noisy for you. 643 00:34:21,679 --> 00:34:24,639 If this episode has resonated with you, please, I really 644 00:34:24,639 --> 00:34:27,040 encourage you and would love if you could take a screenshot and 645 00:34:27,040 --> 00:34:30,159 share it over on Instagram. Tag me and let me know what 646 00:34:30,159 --> 00:34:33,080 shift are you going to make this winter to feel more aligned? 647 00:34:33,400 --> 00:34:37,120 Send me Adm, send it to a friend if you notice that you've been 648 00:34:37,199 --> 00:34:39,800 chatting with a friend or a mum friend that has been feeling a 649 00:34:39,800 --> 00:34:42,480 bit flat, that's not feeling themselves, that's been noticing 650 00:34:42,480 --> 00:34:43,880 some negative self talk coming up. 651 00:34:44,400 --> 00:34:47,080 That is the only way that my podcast is going to be able to 652 00:34:47,080 --> 00:34:50,400 grow and get into more ears is by you guys helping me out with 653 00:34:50,400 --> 00:34:52,320 that because it's just little old me. 654 00:34:52,760 --> 00:34:56,480 I don't have a podcasting network and I am just hoping 655 00:34:56,480 --> 00:35:00,440 that this reaches the ears that it needs to hear to help you to 656 00:35:00,440 --> 00:35:05,160 feel a more fulfilled and more happy and more energetic and 657 00:35:05,160 --> 00:35:08,320 more satisfied and whatever those feelings are that you want 658 00:35:08,320 --> 00:35:11,600 to be feeling life. So thank you so much for being 659 00:35:11,600 --> 00:35:14,320 here with me today. I will see you in our next 660 00:35:14,360 --> 00:35:15,000 episode.