5 Simple Habits to Start Your Day Right (5th Thing)

Summary

Summary of "5 Simple Habits to Start Your Day Right (5th Thing)" – The Bobby Bones Show

Release Date: January 14, 2025

In the fifth installment of "5 Simple Habits to Start Your Day Right," hosts Amy Brown and Kat Van Buren delve into actionable morning rituals designed to enhance productivity, well-being, and personal growth. Drawing from personal experiences and motivational insights, the duo offers listeners practical strategies to cultivate a positive and intentional start to each day.

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1. Setting Intentions and Reflecting on Previous Habits [02:02 - 02:05]

Amy Brown opens the episode by welcoming listeners and reflecting on their prior discussions about beginning the year with purpose. She mentions previous topics such as Dry January, Words of the Year, Vision Board parties, and her experiment with integrating face fitness into her daily routine.

2. Morning Pages: The Power of Journaling [02:05 - 05:00]

Amy emphasizes the significance of journaling as a foundational habit. She shares her practice of dedicating three minutes each morning to "morning pages," where she freely writes her thoughts to align her day with her intentions.

• Notable Quote:
  "[08:25] Amy Brown: 'Your life does not get better by chance. It gets better by change.' – Jim Rohn

  This quote underscores the episode's central theme of proactive personal development through intentional habits.

3. Incorporating Face Fitness and Rebounding for Health [05:00 - 10:38]

Expanding her morning routine, Amy introduces face fitness exercises aimed at reducing puffiness and promoting lymphatic drainage. Additionally, she discusses the benefits of using a rebounder (mini trampoline) for stimulating the lymphatic system, enhancing overall physical health.

• Insights:
  • Face Fitness: Amy explores natural alternatives to Botox, highlighting daily exercises that can lead to visible improvements.
  • Rebounding: She explains how brief, consistent jumping sessions can boost lymphatic circulation, contributing to detoxification and energy levels.

4. The Habit of Making Your Bed for Daily Accomplishment [10:38 - 16:00]

Inspired by Admiral McRaven's recommendations, Amy and Kat discuss the transformative impact of making one's bed each morning. They argue that this simple act fosters a sense of accomplishment, setting a positive tone for the rest of the day.

• Notable Quote:
  "[15:25] Amy Brown: 'If you make your bed every morning, you will have accomplished the first task of the day.'

  This practice, they contend, builds discipline and encourages the completion of subsequent tasks.

5. Meditation: Cultivating Mental Clarity and Calm [16:00 - 22:04]

The conversation shifts to various meditation techniques. Amy shares her experience with walking meditations, especially during colder months, by integrating them into her morning commute. Kat contributes by describing her own practices, such as body scans and progressive muscle relaxation, used to alleviate anxiety and enhance presence.

• Insights:
  • Walking Meditation: Even while driving, Amy finds ways to stay mindful without compromising safety.
  • Body Scans: Kat utilizes these techniques as tools for grounding herself during moments of tension.

6. Gratitude: Fostering Positivity Through Appreciation [22:04 - 24:01]

Gratitude emerges as a pivotal habit, with Amy advocating for both written and verbal expressions of thankfulness. She highlights the use of gratitude journals and incorporating gratitude into meditation sessions to reinforce a positive mindset.

• Insights:
  • Regularly acknowledging what one is thankful for can significantly enhance overall happiness and resilience.

7. Physical Movement: Energizing the Body for the Day Ahead [24:01 - 26:37]

Recognizing the importance of physical activity, Amy and Kat discuss integrating movement into morning routines. They explore various forms, such as Pilates, stretching, and quick workouts, emphasizing flexibility to accommodate different lifestyles and schedules.

• Insights:
  • Even short bursts of exercise can invigorate the body and mind, setting a dynamic pace for the day.
  • Adapting workouts to fit personal preferences ensures consistency and long-term adherence.

8. Balancing Morning Routines with Daily Responsibilities [26:37 - 28:58]

The hosts address challenges in maintaining morning habits amidst life's demands. They encourage listeners to view these rituals as investments in personal well-being rather than time-consuming obligations. By prioritizing morning routines, individuals can experience heightened productivity and emotional balance throughout the day.

• Insights:
  • Flexibility and adaptability are key; even minimal adherence to these habits can yield benefits.
  • Personalizing routines to align with individual needs and circumstances fosters sustainable practice.

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Conclusion

In this episode, Amy Brown and Kat Van Buren provide a comprehensive guide to establishing morning habits that promote physical health, mental clarity, and emotional well-being. By sharing personal anecdotes, practical tips, and motivational quotes, they empower listeners to take control of their mornings and, by extension, their lives. Whether it's making the bed, journaling, exercising, or meditating, these simple yet impactful habits serve as building blocks for a more intentional and fulfilling day.

Transcript

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[Amy Brown]

Happy Tuesday. Welcome to the fifth Thing. I'm Amy.

[Kat Van Buren]

And I'm Kat.

[Amy Brown]

And last Tuesday for the fifth thing, we talked about starting your year with intention and we went over Dry January and Words of the Year Vision Board parties. And even last Thursday on the Four Things episode, I talked about my Botox vs Face Fitness routine, which is something that I'm trying to implement this year because I'm looking at what is in alignment for me. That's my word of the year. And some stuff that's just not sitting right with me that used to sit right with me. And I still don't have a problem with it. And I may go back to it. But, like right now I'm experimenting. What does it look like to maybe do it a different way? And these are new habits that I'm creating for myself. Like my face fitness routine, I do first thing in the morning and it takes 10 minutes when you say first.

[Kat Van Buren]

Thing in the morning.

[Amy Brown]

So technically first thing, I either grab for my journal and do my three minutes of morning pages, which we'll talk about that in a minute. We're going to go over rituals that may be beneficial in creating a good year for yourself. At least they have been helpful to me and Kat. You may have your own thoughts on them or rituals that you like. And then I want to hear Yalls rituals. Like, what do you do that works for you? You can email them to us. Four things with amybrownmail.com because I love hearing from y'all. Kat and I both do. And man, Kat has gotten some good emails lately. Let me just tell you. And we're going to be addressing those soon. Which hopefully, speaking of addressing things soon, Kat and I will have an update for y'all on some stuff we kind of teased last year and then we.

[Kat Van Buren]

Just stopped talking about it.

[Amy Brown]

We stopped. We're waiting on a few things that are sort of out of our control. Ish. But as soon as we can say it, we will. And I think you're gonna like the change. Speaking of change. And that's probably when we'll get into the emails because we're sort of sitting on them and saving them. But we love hearing from y'all. So if you've got your words of the year, you've got your rituals, whatever, or you have an update, like a life update, some of you have emailed us before. And on last Thursday's episode too, one of the things that I shared in addition to the face fitness and Botox, was an update from a listener. Quick recap. Go listen to the episode. Because I read her email. But in a nutshell, Kat, she heard a rerun that aired over Christmas and as she's cooking dinner, she's listening to me read a email. But it was a rerun. Best of because it was the holidays from 2022 and the email that I was reading was her email, but she didn't even recognize Herself, because she has evolved so much in the last two years in a positive way to where she's like, I don't even know that person.

[Kat Van Buren]

She was like, wait, is this my email? Yeah, she went back and checked.

[Amy Brown]

That's me. Huh.

[Kat Van Buren]

That's so funny.

[Amy Brown]

And so I share that in last Thursday's episode, but also I'm saying it right now, that if you have an update from another time that you've reached out to us, send us the update of where you are now and what is happening and also your rituals. Because I think that when you share that with your friends or on the podcast, that's where other people get ideas of like, how do I want to live? How do I want to show up? And for me, my morning pages have been something I've done for a long time. Like, just wake up and I'll do my journaling right away. Do I do that every single day? That's the goal. But does it happen? No. And if it doesn't, do I beat myself up about it?

[Kat Van Buren]

No.

[Amy Brown]

That's right. I don't. Because what good is that doing us? I did bring my mini trampoline into my bedroom, which I've had my mini trampoline for years now. My mom used to have a mini trampoline. It's just something that I was really excited to get as an adult myself. And probably about six years ago, my friend Gracie and I, she would come over and we would do mini trampoline workouts.

[Kat Van Buren]

Did she, like, bring her trampoline over?

[Amy Brown]

Yeah, well, we would keep it at my house, but then once we stopped doing those regularly, she took the trampoline to her house. But you can order em. But having a little rebounder is good. It's good for the lymphatic system. And I'm not doing full workouts on it anymore, but I will get up now and I'm jumping for three minutes.

[Kat Van Buren]

Just up and down, up and down.

[Amy Brown]

Yep.

[Kat Van Buren]

Just no toe touches or.

[Amy Brown]

No, I can't do anything too crazy. It's just mini. But I jump up and down, get the lymphatic system going and my journaling. And now, now, if you're wondering, do you have to wake up earlier to do all of this? Now that I have my journaling, my face fitness, and my jumping, yes, the answer is yes. I have to wake up about 20 minutes earlier. And at the end of the day. Is that 20 minutes that big of a deal? No, it's not.

[Kat Van Buren]

It is hard, though. It's worth it to get into the routine. Of doing that.

[Amy Brown]

It is.

[Kat Van Buren]

But once you start, then you have probably have that experience of okay, that I didn't want to get up and it was worth it.

[Amy Brown]

And I'm only a couple of weeks into adding in the face fitness and the rebounder, but I am enjoying it so far. It wakes me up and I feel like on, especially on days that I've woken up a little bit puffier for whatever reason, it kind of gets things flowing and you open up the lymphatic, which that's the big thing on face fitness, which you can listen to last Thursday's episode, I talk more about it. But if you're going to do certain things to work out your face, you have to open up your lymph nodes area like on your chest and your shoulders and your neck so that they're open to receive the drainage that's going to come down because if you don't open it, it doesn't have anywhere to go and it doesn't take a strong touch like to open it. It's just like a little toot toot and it'll open up. So anyway, that's just something that I'm sharing. Take it or leave it. You don't have to go out and buy yourself a rebounder today. But that's just something that I have added to my routine. Now, our quote for today is from. I believe Jim Rohn is, how you say, his last name. He some motivational guy from. I don't think we looked him up earlier. He was born in like the 30s or something. But you've probably heard this quote or something similar to it before. It's your life does not get better by chance. It gets better by change. And for me, I know that if I want to implement change, I have to do these things that might require me to get up 10 to 15 to 20 minutes earlier.

[Kat Van Buren]

But sometimes your life does get better by chance.

[Amy Brown]

So I agree with that too. Yeah, there's luck involved.

[Kat Van Buren]

Yeah.

[Amy Brown]

So you could sit around.

[Kat Van Buren]

You could sit around and wait for that to happen. And you're probably less likely for that to happen than if you want something.

[Amy Brown]

Yeah. But you can't sit around and your lymphatic system starts.

[Kat Van Buren]

Well, probably also.

[Amy Brown]

So like that you can't wait for.

[Kat Van Buren]

Your lymphatic system to drain.

[Amy Brown]

You just can't quote me.

[Kat Van Buren]

That's a good quote. You just can't sit around and wait for your lymphatic system to drain on its own.

[Amy Brown]

That's not something that's going to happen by chance. You have to implement change well.

[Kat Van Buren]

And I was going to say to that it probably feels a lot more empowering and exciting to do something to implement that change than for it to just happen by chance. You sound like you feel more empowered and aligned and a lot of things because of this routine that you've started.

[Amy Brown]

Right. And this is my choice. I'm in control of it. And he's making you do it again. It hasn't gone perfect every morning to where I do all of the things, but on most mornings I'm getting each thing done. Now, face fitness, I'm not missing because I kind of really am excited about seeing if there's actually gonna be results there. Tbd. I know that I can see like my eyes depuff when I do the routine, but I have no idea if it's actually gonna take the place of Botox. But that's my goal. But you do have to do it every day. It's a commitment.

[Kat Van Buren]

Okay. But also, I don't know all of the science behind that and I don't know that it would be the same as Botox. And you're using what you would go get a facial. Right. These are the things in the massages that an esthetician would do. So you're just learning how to do them at home so you can do it every day versus once every, like three months.

[Amy Brown]

When people go get something like that, that's what they're doing. Expensive. Yeah.

[Kat Van Buren]

Yeah. So it's obviously there's something to it, else we wouldn't be paying hundreds of dollars to get that massage done when we are going to get a facial. So you know what, you're saving yourself some money.

[Amy Brown]

Thank you. Yeah. Because there's no way I couldn't get it done every day. Although that would be. It would be sweet, amazing if you just woke up and someone was there ready to drink.

[Kat Van Buren]

For your fitness.

[Amy Brown]

You. Yeah, your face fitness. Oh, it feels good too. It's sort of like a little treat. And that's how I look at it. It's sort of like, okay, this is my 10 minutes of self care and then my three minutes of journaling, which, fine, if I don't have three minutes one day, I can even do one minute of my morning pages. That's for my brain, my mind. So one's for my limps, the other one's for my. My mental health, you know. Okay, so these are daily habits, morning rituals. That's what we're going to go over. The actual first thing that I do when I wake up. And you know, I've been a big fan of this, not my whole life, but the last several years is making your bed that's an easy thing to do. Admiral McRaven, who was the admiral in charge when Osama bin Laden was, he wrote a book. I'm pretty sure it's called like make your bed every day or something like that. He gave a commencement speech once about it and he's just talking about how it's the easiest thing you can do first thing in the day to feel accomplished and check it off and it gets everything tidy, good to go. And then also at night, getting into a made bed just feels so good. And this is coming from someone. If you've been listening to the podcast for a long time, you know that I used to not make my bed and I didn't get it. My sister made her bed every day and I thought, you're ridiculous. Why are you wasting your time? This seems so lame. I don't understand why you are this way. It's just that she knew something I didn't sooner she knew that was awesome and she's not wrong. And I'm glad that I'm now on Team make youe Bed. So if you don't do that, that is one morning ritual that I highly recommend. It is a habit that is often overlooked, but I swear to you, once you start doing it and you get it, you'll be like, okay, this is amazing. And then you get a little dopamine hit and that's going to say, it feels nice. Why would you rob yourself of that?

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[Amy Brown]

How are you?

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[Amy Brown]

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That's the opening.

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[Amy Brown]

I just pulled up this whole thing about McRaven, and here's his quote. If you make your bed every morning, you will have accomplished the first task of the day. It'll give you a small sense of pride and it will encourage you to do another task and another and another. And by the end of the day, that one task completed will have turned into many tasks completed. So that's the actual quote from the gradient.

[Kat Van Buren]

It's like a mindset of you getting up. It's the way you are choosing to lead your day. I'm going to start by choosing to do this versus it's a waste of my Time.

[Amy Brown]

And I'm going to choose to not snooze.

[Kat Van Buren]

Yeah.

[Amy Brown]

Either which I used to be the biggest snoozer.

[Kat Van Buren]

Yeah.

[Amy Brown]

Like I am in recovery from snoozing. I loved it. I loved it. Couldn't get enough of it. Like fought for it.

[Kat Van Buren]

Would you put your alarm extra early? So you had the opportunity to snooze 100%.

[Amy Brown]

Which now. Yeah, I was.

[Kat Van Buren]

I had a problem committed. You knew you were going to do that before you even went to bed.

[Amy Brown]

I knew.

[Kat Van Buren]

And I knew I wasn't going to make my bed.

[Amy Brown]

Habit number two is meditation. When the weather is better, I like doing a morning walking meditation first thing. And I'll take the dog. Cause I need to take her out anyway. Cause we don't have a fence and I have to take her out on a leash. But right now it's really cold and nasty. So that's not happening. So this morning I was not able to do my walking meditation. So guess what I did. I put on my walking meditation while I drove to work. And she's like, look at the trees. Close your eyes. It's like dark out. So I'm like, okay, look at the. Where's the moon? Because I go to work really early and I try to take it in. No, you don't close your. The reason why I do a walking meditation while I drive is you don't ever close your eyes. That would be dangerous. Some that I do on YouTube that really take you deep. There's a warning at the beginning, like, do not drive while you do this meditation. Because it might take you into such a relaxed state that you are not fully conscious and making you can't react as fast as you would want to when you're in the car. So only do what?

[Kat Van Buren]

Do as you do.

[Amy Brown]

Well, no, you can do the walking meditation in the car. And so I think meditation is another habit that I implemented maybe a year and a half ago or so.

[Kat Van Buren]

I feel it was longer than that.

[Amy Brown]

Oh yeah, look at me.

[Kat Van Buren]

I feel like you've been doing it for a while.

[Amy Brown]

Seasoned meditator. You're an expert, a veteran here. But that is a habit that I will forever be grateful for. Again, you may not have it every single morning, but on those days, what I've realized that I say to myself that I don't have time to meditate. That's when I have my next thought, which is this is probably exactly the day that I need to meditate. Even if it's just for five minutes. Plop down, carve out that Five minutes and get it. And then the rest of the day will just be handled with ease. Do you ever meditate?

[Kat Van Buren]

Not a big meditator yet, maybe, but I do make my bed.

[Amy Brown]

Okay.

[Kat Van Buren]

I will do like a body scan.

[Amy Brown]

Or like explain the body scan. Some people might be interested.

[Kat Van Buren]

Yeah. Just going through from like my toes to the top of my head, my fingers noticing all the different feelings and sensations in my body to like bring me back into the present. Or I'll do like progressive muscle relaxation, which is the same type of thing where you're squeezing and tensing muscles and then relaxing them that actually helps you be less tense in the end. I'll do that kind of stuff. But I don't ever do like a look at the trees kind of meditation. I've done them. I. It's just not something that has become part of my.

[Amy Brown]

I would say what you're describing is a form of meditation.

[Kat Van Buren]

Yes, but it's not like a. I do this every day. It's. If I notice that I'm very anxious or I notice that I'm tense or that I can't be present, I'll do something like that.

[Amy Brown]

Okay.

[Kat Van Buren]

It's like just a tool I'll get out of my little toolbox.

[Amy Brown]

What about morning pages? Like the journaling I was talking about?

[Kat Van Buren]

So I was gonna say this. I don't do that. But you bought me that one line a day book and my, my thought was it's actually on my nightstand right now and I put a pen next to it too. My thought was that I was going to start it in January. I was going to start like the full year of it. I think it's a five year book or something. It is, but then I forgot five years. So this is a good reminder. It's on my. I put it on my nightstand so I'd remember and I like forgot. For anybody who journaling or any of that seems very overwhelming. There's only enough space for one line. You write one thing every day and I think that's going to be really cool to have that in five years and look back on and like what did I write every day?

[Amy Brown]

That's what I love about our four things gratitude journals is I've gone back and looked at some and seen what I. What four things I was thankful for. And it was just very simple and easy. So I, I think you're gonna love that. Can you go retro and fill out the days before if you think back to what those days were like?

[Kat Van Buren]

I could, but I'm not going To. I'm just. It'll just circle back around. Okay, fine.

[Amy Brown]

Do you put the date next to it or.

[Kat Van Buren]

The date's already on it, I think. Wait, no, it can't. No date on it.

[Amy Brown]

No, it doesn't. But I didn't know there was a spot where you can add the date.

[Kat Van Buren]

Yeah, there must be.

[Amy Brown]

If not, add it. Cause that's another thing that I love about my journals is looking back at the actual dates. And I've started to get real specific now with my morning pages. Like, I used to just do the date real quick. And now I do, you know, Tuesday, January 17, 2025. Like, I write down 8:05pm I should start doing the time. Mostly I'm journaling in the morning, but sometimes I just get it in when I can. But I think adding the time. Nice touch, Cat. So morning pages is. Is that it's great to do it first thing in the morning if you can. And you sort of just don't really think so if journaling is not for you, don't put pressure on yourself at all. Like, you can just flow. Some days when I'm doing morning pages, I'm like, I don't even know what to write. So that's what I write. I don't even know what to write. I don't even know what to write. I don't even know what to write. And you write it so fast, you scribble. It doesn't even have to be something that's legible. Right? That's the word, legible. Feel weird. But you don't even have to be able to read it, comprehend it later. Unless, of course, it's something you want to revisit. Like, if you're doing one line a day, like, cat, make it legible. It's a bunch of scribble of just if you're setting a timer for three minutes or you want to do three full pages or something, then you just let that pin flow, flow and go. Go and flow. Do it. It's so good. I highly recommend it. So does Ali Fallon, and she knows everything about writing. And we love Ali Fallon. She has a podcast called Write youe Story. If you're wanting to get into writing. Not even if you're not, because you're trying to write a book. Even though she does help people do that. Even if you're just wanting to write some of your story out.

[Kat Van Buren]

Yeah.

[Amy Brown]

How powerful and healing and beautiful that can look. Gratitude. We sort of touched on that. I think that that's an amazing habit to have Whether you're writing it out or you're verbally, like walking through your house and, or driving in your car and you make an effort to say things that you're thankful for. I like doing it out loud at times. One of my walking meditations has me do it out loud. She goes, now say out loud 10 things you are thankful for.

[Kat Van Buren]

Well, at least like you're talking on the phone, you're not like talking to yourself.

[Amy Brown]

Yeah, I've got headphones in on my phone. People just must assume when I'm doing anything like that. Sometimes I do this one meditation where they like repeat after me like, I am smart.

[Kat Van Buren]

I can achieve anything I want.

[Amy Brown]

My neighbor's like, what is she up to? And then another habit you could do in the morning is move in some way, shape or form if you're wanting to. Which movie may look different for everybody. Is it a five minute flow? Is it a dance party? Crank it up. Like while you're waiting for your coffee to brew or something, just have a little dance party.

[Kat Van Buren]

Is it just stretching?

[Amy Brown]

Yeah, I need to stretch more.

[Kat Van Buren]

Dang, that would be a good 20, 25 word stretch.

[Amy Brown]

I know, right? When you said it, I was like, I know my words.

[Kat Van Buren]

Because that could be so many. You could use that in so many different ways.

[Amy Brown]

Yeah, you want to stretch your body, but also who you are.

[Kat Van Buren]

Stretch your capabilities.

[Amy Brown]

Yeah, stretch is good. Trust me, if you're young and agile right now, oh my gosh, you're just.

[Kat Van Buren]

You won't always be.

[Amy Brown]

Just wait. Because one day you're like, oh, what.

[Kat Van Buren]

A waste of time.

[Amy Brown]

My hamstrings.

[Kat Van Buren]

Now I wake up and I'm like.

[Amy Brown]

I can't walk now. I work out my ankles. I work out your face.

[Kat Van Buren]

Lymph nodes.

[Amy Brown]

I stretch my calves. But yes, like in Pilates, sometimes when we're working out the ankles, I'm like, yes, okay, 80 year old me is going to be so glad I was working on my ankles. So that way when I fall off a curb, I'm not landing myself in the hospital. You know, that's why I do Pilates, right?

[Kat Van Buren]

So you don't fall. It's a curb.

[Amy Brown]

80 year old me, I mean, that's.

[Kat Van Buren]

Any workout though, right?

[Amy Brown]

Well, specifically Pilates. I saw some hip surgeon or something on somebody's podcast that was talking about how elderly people, every time they come in for surgery, like one of the top things she would recommend that we could do for our older selves is Pilates.

[Kat Van Buren]

Well, some of that stuff is like stuff you do at physical therapy. You know, True. So I think Pilates is also those types of exercises. The, like, the lower impact ones are workouts that you can do for longer. So they're good to get into. Probably.

[Amy Brown]

Yeah. And you can go to a studio where they have the machines, or you can pull them up on YouTube and do stuff at home. Like, you don't have to have a machine to do these exercises. So don't let not having a membership somewhere or time to get somewhere, because that's what I would get hung up on sometimes. I would want to go to a class or I would want to be able to do this full workout if I started it. But even if you can just do five minutes, that's the thing. Like five minutes in the morning or five minutes on your lunch break or when you get home. Or maybe you do five, five and five, and then boom, at the end of the day, you've got 15 minutes total where you were moving your body and a way that helped support you. There's just not enough hours in the day. And I know. I just went over all these things that you need to do, which need is a strong word. These are recommendations of habits that'll help set you up for success in a day. You don't have to do them all every single day, but just encouragement. And I need it, too.

[Kat Van Buren]

Yeah. I rarely will work out. If it's not in the morning, I won't do it. Because to me, and it's kind of like what you're saying. I woke up 20 minutes early. I'm adding time to my day versus it feels like it takes away time from my day. So if I'm going in the afternoon, it's like, ugh. But I really want to go home and cook dinner or relax or do this. Or I have all these other things. So it feels like I have to choose between things. And it almost sometimes feels like it's taking something away. This is how I view it in my head. I know other people love to work out in the. In the nighttime and in the afternoon, but when I wake up in the morning, it feels like I'm adding time to my day. So I'm getting more bang for my buck, you know?

[Amy Brown]

Yeah. And then there's different factors of, like, once you become a mom like that I know change.

[Kat Van Buren]

I'm savoring right now that I can do it.

[Amy Brown]

There you go. And I think that that's when you get to get creative, though, and figure out what works for you. And you get to release any expectations of. It has to be this 30 minute class or this 50 minute class or I have to go here. When really it could be anywhere. A three minute workout in your bathroom and just keeping some dumbbells laying around and maybe you just like lift them every once in a while. Or if you've got your baby, carefully do. Do some squats while you're breastfeeding or why breastfeed? I don't know. I've never breastfed, so I didn't know. But I was thinking, the baby's attached, you're holding it, it's safe.

[Kat Van Buren]

That might be disruptive.

[Amy Brown]

You probably want to sit still for that one. I have no idea. But you know what I mean. Yes. Yeah. Okay. Well, Kat, where can people find you.

[Kat Van Buren]

On Instagram at van.

[Amy Brown]

And what would you recommend people do if there's one ritual that you love? I know you just shared your morning workout routine, but what about for brain? Would you say puzzles? Your brain must be on fire right now because of all the puzzles you've been doing. Like, it's really.

[Kat Van Buren]

Or it's fried. Because I have gotten into.

[Amy Brown]

If you're pumping them out pretty fast. And that's because you eventually you get better and better and better at it.

[Kat Van Buren]

But I also get sucked into them and like seven hours will go by. I'm like, that's my Saturday. And I don't. I'm enjoying it right now. I'm savoring that. I can do that right now. But I don't know that I'm really good at puzzles. I just have the ability to pay attention to them for a long time. And I am usually listening to a book while I'm doing it. So I kind of like zone out and just feel like I'm in a story.

[Amy Brown]

I mean, it's a win. Win.

[Kat Van Buren]

Yeah. I've gone through a lot of books.

[Amy Brown]

Consuming a book and working out my mind. I know. So I feel like that's a. That's a good. I love that pro tip of listening to a book while you do a.

[Kat Van Buren]

Puzzle because you can't watch a TV show, then you can't do both. You can't look at the TV and at your puzzle.

[Amy Brown]

Okay. I like it. So she's Kat Van Buren. I am radio Amy. And we hope that you're having the day that you need to have. Bye.

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