[SPEAKER_00]: Oh, good morning and welcome back.
[SPEAKER_00]: Welcome to Morning Ray.
[SPEAKER_00]: I'm your host, Lana, or Atlanta.
[SPEAKER_00]: And today's episode is our 2026 official hot girl starter kit.
[SPEAKER_00]: I did this episode last year and I really loved it.
[SPEAKER_00]: And you guys seem to love it too.
[SPEAKER_00]: So I thought why not bring it back.
[SPEAKER_00]: I'm really excited.
[SPEAKER_00]: We're going to be talking about mindsets, routines, habits, and things that you should acquire for your hottest year yet, the best version of you to level things up in 2026.
[SPEAKER_00]: And you guys, I always love to go back and look at old
[SPEAKER_00]: episode outlines when I am doing a topic, a subject, a series that I've done in the past to kind of know what I spoke about, grab in-spot, how did I structure it, all the things, and if you've been listening to the pod and I
[SPEAKER_00]: Someone who follows me on social media and kind of keeps up with what's going on in my life and all of that the way like obviously I know where I was at mentally last year.
[SPEAKER_00]: How I felt in the beginning of 2025 and everything that was going on versus how I feel right now and where my head is at and when my life looks like it is a complete 180
[SPEAKER_00]: I am a different human, and going back and looking at the outline for my Hawgirl starter kit for 2025 was definitely like a jump into my past mind, and it's almost like a journal if you will.
[SPEAKER_00]: I was talking about it with my therapist.
[SPEAKER_00]: It was so interesting for me to go and read through
[SPEAKER_00]: of last year's episode like I can so see exactly where my mind was at kind of being at the brink of this new era of me and the the the birth of current alana like a lot of the things and I I've copied and pasted some of the mindsets that I spoke about last year into this episode because
[SPEAKER_00]: Still very true and something that I want you girls are guys whoever most of you are girls 95 five percent female on here
[SPEAKER_00]: but that I still want you guys to saw embody and to maybe bring front of my end, but it's just like so crazy that I could see exactly when my mind's set to switch and how I started to reframe things and kind of rewire the way that I think and act and make decisions.
[SPEAKER_00]: So I digress it definitely was very eye-opening and
[SPEAKER_00]: Interesting for a lack of better word to kind of see where my head was at around this time last year.
[SPEAKER_00]: But I'm really, really excited to do this episode.
[SPEAKER_00]: I had a lot of fun writing this outline.
[SPEAKER_00]: I don't know why I've been feeling a little bit hesitant to pick up the mic, but once I have the mic, I just want to keep on yapping, you know.
[SPEAKER_00]: So I had to kind of remove the friction if you
[SPEAKER_00]: a year can change you and if that doesn't motivate you to want to be better to do better to maybe change things you're not the happiest about let me be the living proof last year around this time I was going through a breakup from a really
[SPEAKER_00]: all encompassing, all absorbing.
[SPEAKER_00]: I don't even know how to frame this situation ship.
[SPEAKER_00]: Like, I traveled with him.
[SPEAKER_00]: It was definitely like a lot of switchups.
[SPEAKER_00]: It was a lot and it really broke me.
[SPEAKER_00]: And I had hit rock bottom and with that, I also was struggling deeply.
[SPEAKER_00]: with my friendships.
[SPEAKER_00]: I didn't feel like my closest friends were the right fit for me anymore.
[SPEAKER_00]: I felt like boundaries weren't were being respected.
[SPEAKER_00]: They weren't hearing me and I just feel really alone at and wondering how I ended up here.
[SPEAKER_00]: And
[SPEAKER_00]: Now, I can confidently say I have a really good tight knit group of friends.
[SPEAKER_00]: People, I can truly rely on.
[SPEAKER_00]: I know that they want the best for me.
[SPEAKER_00]: I know that our relationships are healthy.
[SPEAKER_00]: There's nothing toxic there.
[SPEAKER_00]: I have an incredible boyfriend who literally could not fit check off any box.
[SPEAKER_00]: more and check soft boxes I didn't even know existed and I'm really happy and my career last year is also like feeling a little unsure was before I started teaching, only started teaching and like March of last year so you know it's crazy how much life can change any year and how much you can change in the year for the better.
[SPEAKER_00]: if you decide to make that change.
[SPEAKER_00]: So super, super excited, especially for the mindset's portion of this episode.
[SPEAKER_00]: I was going to do a current phase, but I kind of just want to hop into it because I'm really excited.
[SPEAKER_00]: So let's just hop right into this episode, you guys.
[SPEAKER_00]: Starting off strong with our mindset.
[SPEAKER_00]: I have a lot of things kind of just written out here.
[SPEAKER_00]: I'm going to read them off and maybe elaborate on some,
[SPEAKER_00]: say a point blank because there is quite a long list here.
[SPEAKER_00]: I really was.
[SPEAKER_00]: It's like a page.
[SPEAKER_00]: It's a page of just mindset.
[SPEAKER_00]: If you want to grab your journal, your pen and paper, open up your notes app, totally cool, welcome that.
[SPEAKER_00]: I think I'm going to try to make a little infographic of this for the morning right podcast Instagram, which you guys know.
[SPEAKER_00]: I've been
[SPEAKER_00]: Okay, other people's opinions of me are not my responsibility nor my business.
[SPEAKER_00]: This is something I started to really remind myself of last year and I think really allowed me to kind of just do what I want without the fear of being judged by other people and know that if I was content.
[SPEAKER_00]: with what I was doing, how I was showing up the nuts all that really mattered.
[SPEAKER_00]: It feels better to be me than to be someone else or try to be someone else, follow the plan, not your mood within reasons.
[SPEAKER_00]: So still listen to your body, knowing you need to take breaks when you need to rest, but if you want something, you're going to have to do the things and say disciplined in order to achieve that, your mood is not going to help you get there.
[SPEAKER_00]: Maybe you don't feel like you're progressing because you're continuously raising the bar.
[SPEAKER_00]: I'm the victim.
[SPEAKER_00]: I love to just like think that I haven't progressed.
[SPEAKER_00]: And the whole intro of this episode is me realizing how much I have grown since last year by looking at a podcast outline from like February January last year and seeing exactly where my head was at versus knowing where
[SPEAKER_00]: Maybe you don't feel like you're progressing because you're just continuously raising the bar or pushing the needle forward.
[SPEAKER_00]: Which is why it's so important to take a moment to pause, to reflect, to do journaling, to meditate on it, to actually pay attention to the things that you're doing.
[SPEAKER_00]: Nothing is sexier than someone who only has eyes for you.
[SPEAKER_00]: You don't need to try to justify their behavior or convince yourself that their behavior is okay.
[SPEAKER_00]: Truly nothing is sexier than someone who chooses you and knows they want you and is an unsure about it.
[SPEAKER_00]: Like there is nothing, a year, then an indecisive partner, an indecisive man if you will.
[SPEAKER_00]: In fact, an indecisive man is in a man, their boy, their child.
[SPEAKER_00]: Date someone who wants to be a husband and a father, not just to have a wife and have children.
[SPEAKER_00]: There is a difference, and you will learn it very quickly, one presented with someone who portrays to be that way.
[SPEAKER_00]: Trust me, I know.
[SPEAKER_00]: I know when you pick up on a really quick, you get tired of someone who just wants a wife and children and doesn't want to be a husband and a father.
[SPEAKER_00]: Romanticize the shit out of literally everything, especially in the winter or when you're feeling low.
[SPEAKER_00]: The happiest people romanticize their life because they know the magic exists where they choose to find it.
[SPEAKER_00]: There is a reason I romanticize literally everything.
[SPEAKER_00]: It is what keeps me going.
[SPEAKER_00]: It's what keeps me going in the winter.
[SPEAKER_00]: It's brutally cold and snowy here in Toronto this season.
[SPEAKER_00]: And it's what got me through when shit got tough.
[SPEAKER_00]: And I continue to do it even when I'm happy.
[SPEAKER_00]: I continue to romanticize, find the little things that bring me joy this silver lining.
[SPEAKER_00]: You cannot expect yourself from other people.
[SPEAKER_00]: You're just truly going to be disappointed.
[SPEAKER_00]: They are not you.
[SPEAKER_00]: You are not them.
[SPEAKER_00]: Learn to meet people where they are at with that said.
[SPEAKER_00]: You cannot control the way other people act, but you can control the way you react to them.
[SPEAKER_00]: A lot of people, especially those with narcissistic tendencies, want a reaction.
[SPEAKER_00]: They pray on your insecurities because they get off on a reaction.
[SPEAKER_00]: Think of Steven Demarco, from Tell Me Lies.
[SPEAKER_00]: he wants a reaction.
[SPEAKER_00]: That's all he wants.
[SPEAKER_00]: That's what he gets off on.
[SPEAKER_00]: In a multitude of ways, it boosts his ego, he's into it, it's actually whatever.
[SPEAKER_00]: But you can control how you react, what you choose and choose not to do.
[SPEAKER_00]: What is meant for you will arrive in clarity, not confusion?
[SPEAKER_00]: Move in silence.
[SPEAKER_00]: Stop telling sharing, just start doing, let your actions, your results, your accomplishments, speak for themselves.
[SPEAKER_00]: And with that said, you don't need to brag about your accomplishments.
[SPEAKER_00]: Stay humble, let like what you're doing, just speak for itself.
[SPEAKER_00]: People will talk if they want to talk.
[SPEAKER_00]: You don't need to prove anything to yourself or give yourself the validation by bringing it up to people.
[SPEAKER_00]: This is something I'm continuously working on.
[SPEAKER_00]: I'll notice myself want to bring things up in conversation.
[SPEAKER_00]: And that's not to say you can't celebrate your accomplishments with your loved ones, but not every little thing that you do that you accomplish needs to necessarily be announced and made such a big thing.
[SPEAKER_00]: You can celebrate it on your own.
[SPEAKER_00]: If someone wants to acknowledge and say something to you, totally different, but just move in silence.
[SPEAKER_00]: Like, you do you, you do your things, stay humble, celebrate your wins near accomplishments with their zonedy to brag all the time, no one likes to brag her.
[SPEAKER_00]: Not everything has to make sense, let it go and choose peace.
[SPEAKER_00]: As an anxious girlie who likes to try to figure out the puzzle and every single situation of your life, it is exhausting.
[SPEAKER_00]: And not everything is always going to perfectly fit into place.
[SPEAKER_00]: Sometimes you're just not going to get it.
[SPEAKER_00]: It's not going to make sense.
[SPEAKER_00]: You're never going to be able to figure out what went wrong, why they stop talking to you, why they're not texting back, why you didn't get the job, whatever it is.
[SPEAKER_00]: It's not always going to make sense.
[SPEAKER_00]: Not everything has to make sense.
[SPEAKER_00]: Just let it go and choose peace.
[SPEAKER_00]: Stop turning your temporary feelings in emotional and emotions.
[SPEAKER_00]: into personality traits.
[SPEAKER_00]: It's stunging your growth.
[SPEAKER_00]: Just because you feel anxiety right now, you feel anxious.
[SPEAKER_00]: Does not mean you have to make that your whole personality trait.
[SPEAKER_00]: You can get over anxiety.
[SPEAKER_00]: You can learn how to manage it, cope, deal with it.
[SPEAKER_00]: Maybe you feel low right now.
[SPEAKER_00]: That doesn't necessarily mean you're depressed.
[SPEAKER_00]: I mean you could be depressed.
[SPEAKER_00]: But that doesn't have to be the entirety of who you are.
[SPEAKER_00]: You are so many thing more things than just those things
[SPEAKER_00]: Okay, I know I wasn't going to talk about current faves or anything I'm currently obsessed with, but I have really been loving going to the movies and seeing all the movies that are coming out but specifically, I am really excited to see the drama which will be in theaters on April 3rd.
[SPEAKER_00]: Starring is a day at which I love her.
[SPEAKER_00]: I love any movie thing that she is in and Robert Patterson.
[SPEAKER_00]: Really, really excited.
[SPEAKER_00]: You guys know I love a good romance, especially romance with the twist.
[SPEAKER_00]: And I'm just excited to have a little girl's night go to the theater, get some popcorn, watch the drama, really curious, after watching the trailer, which I'll put the link for in the show notes so you can definitely go check it out.
[SPEAKER_00]: What's in day as character, Emma has done.
[SPEAKER_00]: really, really curious.
[SPEAKER_00]: I honestly, I don't know, but like in the trailer, they bring out the knife.
[SPEAKER_00]: I don't know.
[SPEAKER_00]: She's kind of being a little interesting.
[SPEAKER_00]: So we'll see.
[SPEAKER_00]: We'll see.
[SPEAKER_00]: But love a good romance with the twist, love hitting up the movie theaters.
[SPEAKER_00]: And I definitely think this should be something that you add to your hot girl habit activity rotation.
[SPEAKER_00]: Last year, I loved to say that we were being content in terms of just like, you know, going in with things like full force and just owning ourselves and being our true authentic selves.
[SPEAKER_00]: And
[SPEAKER_00]: Yes, I still love that fearless fullness that definitely like allowed me to heal from whatever I was going through and all of that, but this is the year we move with class and intention.
[SPEAKER_00]: We move with grace.
[SPEAKER_00]: We move with class.
[SPEAKER_00]: We move intentionally.
[SPEAKER_00]: Your features that you're the most insecure about make you classier.
[SPEAKER_00]: I heard this on what we said with JC and Chelsea.
[SPEAKER_00]: And honestly, they are so right.
[SPEAKER_00]: They're bang on.
[SPEAKER_00]: For example, if you're really
[SPEAKER_00]: insecure about your nose.
[SPEAKER_00]: You don't like the bum.
[SPEAKER_00]: Maybe you don't love your jaw.
[SPEAKER_00]: I mean, I don't love my jaw.
[SPEAKER_00]: Maybe you don't love your skin tone.
[SPEAKER_00]: These are the things that make you classier.
[SPEAKER_00]: Pale skin, naturally pale, very fair.
[SPEAKER_00]: So classy, so elegant.
[SPEAKER_00]: Take care of that skin tone, you know?
[SPEAKER_00]: Be where you're feet are at.
[SPEAKER_00]: There is no point in living through the stress anxiety multiple times.
[SPEAKER_00]: Why would you do that to yourself?
[SPEAKER_00]: This is something I really need to practice more, and it's something that I'm really trying to remind myself of.
[SPEAKER_00]: I feel like I'm pretty good at it, but I could be great at it, you know?
[SPEAKER_00]: And there's no point of stressing about things that you are
[SPEAKER_00]: Expecting to happen or stressing over things that did happen.
[SPEAKER_00]: That's your anxiety speaking.
[SPEAKER_00]: There's really no point in living through it twice.
[SPEAKER_00]: Living through it multiple times.
[SPEAKER_00]: So just be where you're feet are at.
[SPEAKER_00]: And if you're at where you're feet are at, I promise you your anxiety will start to melt away.
[SPEAKER_00]: You'll feel calmer.
[SPEAKER_00]: You'll feel more clear-minded.
[SPEAKER_00]: Clear-headed.
[SPEAKER_00]: What you're not changing, you're choosing.
[SPEAKER_00]: action is the antidote to anxiety.
[SPEAKER_00]: You get 4,000 weeks in your life if you're lucky.
[SPEAKER_00]: Stop waiting.
[SPEAKER_00]: Literally, start like take action.
[SPEAKER_00]: Notice the people who bring out your favorite version of you.
[SPEAKER_00]: Those are the people you want to keep around.
[SPEAKER_00]: Those are the people you want to hold close.
[SPEAKER_00]: Those are the people you want to prioritize in your life, especially when it comes to your partner.
[SPEAKER_00]: your most favorite version of you.
[SPEAKER_00]: Not your worst.
[SPEAKER_00]: If they're bringing out the worst fuck them, they're your Steven Demarger.
[SPEAKER_00]: Get them the fuck away from you.
[SPEAKER_00]: You teach people how to treat you by what you tolerate.
[SPEAKER_00]: I learned this one hard, hard, hard in 2025.
[SPEAKER_00]: You teach people how to treat you by what you tolerate.
[SPEAKER_00]: Growth happens when you do the things you feel unqualified to do.
[SPEAKER_00]: The cave you feared to enter holds the treasure you seek.
[SPEAKER_00]: If you don't schedule your priorities, someone else will.
[SPEAKER_00]: The most dangerous addiction is the approval of other people.
[SPEAKER_00]: Being a people pleaser, living for other people, is so draining, it's so tiring, it's so consuming,
[SPEAKER_00]: in a multitude of ways.
[SPEAKER_00]: And it's a dicting because you constantly seek out for it.
[SPEAKER_00]: And I know I was an advid people pleaser.
[SPEAKER_00]: And I work every single day trying to counteract that urge, that desire that is so ingrained in me, but you can change it.
[SPEAKER_00]: You can rewire your brain.
[SPEAKER_00]: You can build new pathways.
[SPEAKER_00]: It is proven.
[SPEAKER_00]: Your brain isn't solid.
[SPEAKER_00]: It's malleable.
[SPEAKER_00]: You can change things.
[SPEAKER_00]: You can change the way you think.
[SPEAKER_00]: You feel.
[SPEAKER_00]: your perception of yourself, your circumstances, you can change it.
[SPEAKER_00]: Burnout happens when you treat rest as a reward rather than a right.
[SPEAKER_00]: You will never regret investing in your health, learning, or relationships.
[SPEAKER_00]: Normalize not having an opinion on things you actually aren't informed on.
[SPEAKER_00]: I feel like I society means to hear this.
[SPEAKER_00]: You don't have to have an opinion on everything.
[SPEAKER_00]: It is okay to sit in silence and to listen to other people's opinions, and with that said, you don't have to agree with the opinion of everyone in your social circle.
[SPEAKER_00]: In fact, I think it is important to have people in your social circle who have opinions that you disagree with, and aren't completely aligned on.
[SPEAKER_00]: It is important to have people in your social circle that have different political stances than you.
[SPEAKER_00]: It allows us to see the world from a multi-faceted way.
[SPEAKER_00]: It allows us to see the world from different points of view.
[SPEAKER_00]: It is important to be around people who don't 100% agree on everything with.
[SPEAKER_00]: It is not healthy to be around people who only see things the way that you see them.
[SPEAKER_00]: You may not like me saying that, but I feel like too much of our society loves to just like put themselves into social circle where they're only with people who agree and see life the same way that they do.
[SPEAKER_00]: And yes, there are going to be people in your social circle that see things similarly to you.
[SPEAKER_00]: But maybe not all things.
[SPEAKER_00]: The only person who is going to magically show up and save you is you.
[SPEAKER_00]: Your habits are the silent architects of your life.
[SPEAKER_00]: It's like compound interest.
[SPEAKER_00]: The little things you do every single day, compound, compound, and impact who you are, who you become, what your life looks like.
[SPEAKER_00]: Discipline is choosing what you want most over what you want now.
[SPEAKER_00]: Let's kind of run around the same vibe as follow the plan, not your mood.
[SPEAKER_00]: The people who matter won't leave you for having boundaries.
[SPEAKER_00]: Your worth isn't tied to your productivity.
[SPEAKER_00]: I'm going to say that one again, because I feel like I need to hear that.
[SPEAKER_00]: Your worth is not tied to your productivity.
[SPEAKER_00]: Your productivity is not tied to your worth.
[SPEAKER_00]: Reach out to people just because you crossed your mind.
[SPEAKER_00]: This is something I've really been trying to do.
[SPEAKER_00]: If I think of someone, I check in on them, I call them, I text them.
[SPEAKER_00]: Think about how nice it feels when someone just reaches out to you.
[SPEAKER_00]: Be like, hey, what's thinking about you?
[SPEAKER_00]: Wanted to see how you are.
[SPEAKER_00]: Sometimes it just makes us feel a little bit more seen, a little cared for, love, depreciated, could really make someone's day.
[SPEAKER_00]: Not everything requires your reaction.
[SPEAKER_00]: Silence is a response, too.
[SPEAKER_00]: Action creates motivation, not the other way around, for all of you who always ask me how do I stay motivated, Elena, how do you stay motivated with working out?
[SPEAKER_00]: Action creates motivation.
[SPEAKER_00]: You got motivated the more you do.
[SPEAKER_00]: You can literally change your life any day.
[SPEAKER_00]: You can wake up tomorrow and decide that you want something different.
[SPEAKER_00]: Speaking from advice, speaking from experience,
[SPEAKER_00]: This is true.
[SPEAKER_00]: You can do that.
[SPEAKER_00]: You can wake up tomorrow and decide you want something different.
[SPEAKER_00]: When I was in my second year of university, my sophomore year, summer after, I decided I didn't want to go back to that school.
[SPEAKER_00]: And so I didn't.
[SPEAKER_00]: I made up a game plan.
[SPEAKER_00]: I applied to different schools and I went to different university.
[SPEAKER_00]: You were allowed to change your mind.
[SPEAKER_00]: You don't have to seek the approval of someone else in order to do so.
[SPEAKER_00]: Moving on to our habits.
[SPEAKER_00]: I got to have one bar battery left on my Zoom quarter.
[SPEAKER_00]: Let's hope it doesn't die.
[SPEAKER_00]: Habits, eight hours of sleep consistently, no sleep depth.
[SPEAKER_00]: If you have an oring, you know sleep depth.
[SPEAKER_00]: It's when you don't sleep enough and you build up debt of not having enough sleep and it's not good for you, it's not healthy.
[SPEAKER_00]: Sleep is king, okay, you guys.
[SPEAKER_00]: Create a night routine that you truly so wholeheartedly look forward to.
[SPEAKER_00]: So you want to do it.
[SPEAKER_00]: More on this later, I'll get into my night routine.
[SPEAKER_00]: I love a cool dark room.
[SPEAKER_00]: I love investing in my bad setup.
[SPEAKER_00]: I love my mattress.
[SPEAKER_00]: I have an ND mattress.
[SPEAKER_00]: I think they have a bunch of different ones now.
[SPEAKER_00]: I have no idea which one it minus.
[SPEAKER_00]: I've had it since 2021.
[SPEAKER_00]: I love her.
[SPEAKER_00]: I love sheets.
[SPEAKER_00]: I love a good cotton sheet.
[SPEAKER_00]: I love good linen sheets.
[SPEAKER_00]: I love my temperpedic pillows.
[SPEAKER_00]: I love my silk pillow cases.
[SPEAKER_00]: I have this really nice, heavy, down, comforter from hash.
[SPEAKER_00]: And it feels almost like a weighted blanket, but not that heavy.
[SPEAKER_00]: But it kind of feels like I'm in a hotel bed.
[SPEAKER_00]: So comfy.
[SPEAKER_00]: Love my Hatchelarm Clock slash sound machine, comfy PJs.
[SPEAKER_00]: I have been on a PJ vendor.
[SPEAKER_00]: I think I'm addicted to PJs and buying new ones.
[SPEAKER_00]: I just got really cute ones from the gap.
[SPEAKER_00]: love them.
[SPEAKER_00]: No blue light before bed allows you to really calm down.
[SPEAKER_00]: And I love using my aura ring to kind of like track my sleep scores, learn what impacts my sleep quality positively negatively so I can either start doing it, continue doing it, or stop doing it.
[SPEAKER_00]: And now that I've had my aura ring for over three months, it told me my chronotype, which essentially lets me know what
[SPEAKER_00]: When I best function as a human, so when it's best for me to go to bed and wake up, and when I can be the most productive and all of that, so I love using my ordering to kind of track if I'm falling asleep during my specified chronotype time and all of that.
[SPEAKER_00]: Next habit is working out consistently.
[SPEAKER_00]: I feel like there's a lot of talk right now online about how weightlifting is the best workout and that plot is isn't going to build you the body that you want and all these different things.
[SPEAKER_00]: I truly believe that the type of workout you enjoy the most and can be consistent with is the best workout for you.
[SPEAKER_00]: And if that's plotties, if that's yoga, if that's weightlifting, if that's high rocks workouts, whatever it is, whatever you can be consistent with, because you truly love and enjoy it and will look forward to it and don't dread it, is the best workout for you.
[SPEAKER_00]: Working out consistently three, four times a week, over an extended time period, is far better than working out once, really hard, once a week, once every so months.
[SPEAKER_00]: I would weigh rather you do something every day or every few days that feels good to you than to force yourself to do something you hate and then not want to do it again.
[SPEAKER_00]: When I stop trying to force myself to do things I don't want to do, that's when I actually finally started being consistent with my workouts again and finally saw results and progress from the gym.
[SPEAKER_00]: from working out.
[SPEAKER_00]: Exhappet is making home made meals 80 to 90% of the time, focusing on whole foods, nutrient dense, a lot of biodiversity in my diet and protein and fiber as the main focal points.
[SPEAKER_00]: as well as like color on my plate with that eating until satisfaction, not being staff.
[SPEAKER_00]: So also with that said, not restricting food either.
[SPEAKER_00]: So trying to be in tune with my body by limiting distractions during eating time, trying to sit at a proper table.
[SPEAKER_00]: I think being able to sit down with someone and have a meal with them is definitely like really helpful.
[SPEAKER_00]: I noticed that when I sit down with my boyfriend or when I'm sitting with my parents or my family or friends, whoever.
[SPEAKER_00]: One and more in tune with my hunger cues because I'm having a conversation.
[SPEAKER_00]: I'm able to eat a bit slower so I can actually like notice when I'm starting to feel a bit more full.
[SPEAKER_00]: I'm not just like scarfing down my food really fast, not realizing and then being like a holy shit when I stand up, I'm so full.
[SPEAKER_00]: Which to me is like the worst feeling ever.
[SPEAKER_00]: I hate feeling stuff like I despise it But like sitting down on a proper table putting down your cutlery between by it's or at least like finishing chewing before cutting your next piece Bring the next piece to your mouth can really allow you to be more in tune with your body and knowing you're actually getting to that satisfaction point You'll know but like you won't know if you're so distracted or eating so fast
[SPEAKER_00]: drinking enough water.
[SPEAKER_00]: So satisfying your thirst with water firstly and then coffee, gyco, whatever else, is secondly.
[SPEAKER_00]: Aiming for that 2-3 liters of water a day and not overdoing it with the electrolytes ladies.
[SPEAKER_00]: Only using your electrolytes, I like the syrup brand.
[SPEAKER_00]: I also like element if I've done like an extra sweaty workout or it's super hot outside.
[SPEAKER_00]: I also love liquid IV, they've been a sponsor of the pod, but using electrolytes only when needed.
[SPEAKER_00]: So if you do a super sweaty workout or you're in a hot mat class or it's super hot outside, supplementing those electrolytes when you need it, but honestly, salting your food and just drinking water.
[SPEAKER_00]: is enough to hydrate you, breaking up with self-tan.
[SPEAKER_00]: I broke up with self-tan.
[SPEAKER_00]: I have been self-taned in over a year, maybe two years now.
[SPEAKER_00]: And honestly, embracing your natural skin tone and embracing your paleness, if you will, is life changing.
[SPEAKER_00]: Your natural coloring, skin, and hair will always compliment your future's best.
[SPEAKER_00]: I'm telling you right now.
[SPEAKER_00]: It will be drying up first,
[SPEAKER_00]: But I swear to God, the more you just learn to embrace your natural skin tone and this is coming from an olive skin girly who literally looks sickly in the winter when she hasn't seen sun.
[SPEAKER_00]: Learning to embrace your natural features like me going back to Brunei and just like embracing my natural features, I feel like I have personally never looked better.
[SPEAKER_00]: I looked like 10 times worse and like just like so not like me when my hair was blonde, when I had blonde in my hair, when I was lightning my hair, when I was self tanning and all of that, like learn to embrace your natural skin tone, coloring, etc.
[SPEAKER_00]: You won't regret it.
[SPEAKER_00]: Routines.
[SPEAKER_00]: Create a morning and night routine that truly sets the foundation for your day.
[SPEAKER_00]: This is a routine that shouldn't stress you out.
[SPEAKER_00]: It's something for you, disconnecting from your phone during these times and really encouraging yourself to be present as talking about this with my therapist because she follows me on social media so she knows.
[SPEAKER_00]: I love posting my morning routines, I post my night routines, all that and she, she was genuinely checking in just to be like, do you ever just like do your morning routine without filming like I know what's your work?
[SPEAKER_00]: Like I do think it's super important for you to have time that's just like for you disconnected from your phone and that is the reason why I don't film my routine everyday and that's kind of why
[SPEAKER_00]: I stopped posting one of our teens every single day, but just like finding out a routine that really works for you.
[SPEAKER_00]: That allows you to feel calm, grounded, clear-headed, energized for your day, excited about your day, and then for your night routine, really just winds you down, comms you before bed.
[SPEAKER_00]: I really do think I've said this before that our morning routine actually starts with our night routine.
[SPEAKER_00]: And our night routine and our sleep is the foundation for the day that follows.
[SPEAKER_00]: And it's kind of just like this endless loop, this endless cycle that you have to pay attention to.
[SPEAKER_00]: So really focus on finding a routine, something that works for you, and maybe it changes throughout different seasons of life.
[SPEAKER_00]: Like I know for me when it's warmer out, I definitely spend more time outside.
[SPEAKER_00]: I go on a morning walk outside, I like to sit and have my coffee outside.
[SPEAKER_00]: Definitely spending more time out of my apartment, whereas in the winter in the colder months, I'm focusing more on being cozy and kind of just hibernating if you will.
[SPEAKER_00]: I'm not as social in the evenings in the winter and the fall, but in the summer and the spring all I want to do is be out of the house.
[SPEAKER_00]: So just figuring out something that works for you, that you look forward to.
[SPEAKER_00]: I love my hatch alarm because then I don't have to be on my phone for my alarm clock.
[SPEAKER_00]: I've actually been using a feature.
[SPEAKER_00]: They were the hatch app that tells me went to put my phone to bad at night, which is really nice.
[SPEAKER_00]: And it gives you a goal that you can hit.
[SPEAKER_00]: Like, I think I said, I want to not be on my phone after 10 p.m. three nights a week or something.
[SPEAKER_00]: But just like really creating routines that you look forward to and set you up for success.
[SPEAKER_00]: Like I was discussing about our workouts, creating a workout routine that is simple to follow and something you can be consistent with, because we know consistency and continuous effort into something is how we see progress, that's how we get results that we're looking for.
[SPEAKER_00]: So if you are wanting to look us in a way, build a certain thing, like say you want to build more strength, more endurance, maybe you want to lean out, maybe you want to put on more muscle mass, more weight, whatever it is.
[SPEAKER_00]: creating a routine that supports that and a diet if you will that supports that as well.
[SPEAKER_00]: So meals that support your workout plan as well is super super important.
[SPEAKER_00]: So say you really want to cross-trained, figuring out what does that workout split look like for you.
[SPEAKER_00]: I love using chat.
[SPEAKER_00]: or there's so many different resources online to help you create that.
[SPEAKER_00]: Meals that are simple for you to make every day and allow you to reach whatever your goal is that you are seeking.
[SPEAKER_00]: So for me, I have a lot of Meals that I just make on repeat Monday through Friday.
[SPEAKER_00]: I'm pretty,
[SPEAKER_00]: cut pace boring.
[SPEAKER_00]: My meals aren't that exciting.
[SPEAKER_00]: On the weekend I have a little bit more fun.
[SPEAKER_00]: Maybe I go out for dinner.
[SPEAKER_00]: I grab a bagel somewhere, whatever it is.
[SPEAKER_00]: But Monday through Friday, pretty simple meals.
[SPEAKER_00]: I have my meals on rotation that I really like and support what I'm trying to build within myself and how I want to feel.
[SPEAKER_00]: Keeping up with housekeeping.
[SPEAKER_00]: I've always said, a clear space is a clear mind.
[SPEAKER_00]: Our space often reflects how we are feeling mentally.
[SPEAKER_00]: And it's kind of like this never ending cycle or loop if our space is messy.
[SPEAKER_00]: We feel overwhelmed.
[SPEAKER_00]: We're feeling overwhelmed, our space is messy.
[SPEAKER_00]: But a clear space really equals a clear mind.
[SPEAKER_00]: So keeping up with your housekeeping whether it's just your bedroom.
[SPEAKER_00]: your apartment, your home, whatever it is.
[SPEAKER_00]: So having a routine of when you wash your clothes, your linens, your sheets, when do you deep clean your space?
[SPEAKER_00]: Do you have someone common deep clean your space?
[SPEAKER_00]: What does that deep clean look like?
[SPEAKER_00]: Decluttering every morning and night, taking those five to 15 minutes, just to wipe down your surfaces, put the clutter away, put everything in their home, unpacking your bag, unpacking your lunchbox,
[SPEAKER_00]: unpacking the dishwasher whatever it is, wiping down all the surfaces after cooking, vacuuming, sleeping multiple times a week just to keep the floor as tidy, taking up the trash, just like keeping your space upcapped and clean and thinking about your future self, you know.
[SPEAKER_00]: Like, say, you're going on a trip.
[SPEAKER_00]: Would it be nice to come home to a clean room, a clean space, a hundred percent when you're leaving for the night?
[SPEAKER_00]: Would it be so much nicer to come back to a clean apartment, not one that has your clothes?
[SPEAKER_00]: They're in all over the place or your cups, or everything all over?
[SPEAKER_00]: self-care things.
[SPEAKER_00]: I love being consistent with my skincare, my hair care, my body care and beauty, everything.
[SPEAKER_00]: I love my skincare routine, I have things that I do every morning, every night, some things that I do on a weekly basis, that are a bit more intense.
[SPEAKER_00]: But I really love being consistent with these things and I think that's how you can really allow yourself to always feel good and show up as your best self.
[SPEAKER_00]: So,
[SPEAKER_00]: My skin care routine, I really learned that less is more.
[SPEAKER_00]: I predominantly use road skincare products.
[SPEAKER_00]: I have a quarterly serum that I really like, which is the Vino Perfect.
[SPEAKER_00]: I have my Tacha longevity serum, which is like an anti-aging serum, which is crazy, I'm only 26, but we're doing these things, okay?
[SPEAKER_00]: that I love using and I try to go for facials every 4 to 6 weeks.
[SPEAKER_00]: I used to not be super consistent with facials but I learned in going every 4 to 6 weeks or at least once a month.
[SPEAKER_00]: My skin looks vastly better and
[SPEAKER_00]: I've really seen a difference in my complexion and turn that makes me feel a lot more confident about myself, so it really to me is worth the investment into the facial and it really is like a high maintenance thing I do to say low maintenance.
[SPEAKER_00]: hair care.
[SPEAKER_00]: I've been on Abbey Young method side of the internet.
[SPEAKER_00]: If you follow me on TikTok, I've been posting about this, but I completely like revamped my whole hair care routine.
[SPEAKER_00]: And for the past little bit, I was really focusing on scalp health.
[SPEAKER_00]: I was dealing with a lot of hair thinning, hair loss, hair shutting, hair fall, if you will.
[SPEAKER_00]: And I feel like I finally got that undertapped, and my hair is growing.
[SPEAKER_00]: You guys, I can tell because my gray's growing so freaking fast.
[SPEAKER_00]: Like, if anyone has any ways to stop the gray's, I know like stress obviously makes it worse.
[SPEAKER_00]: But anyway, so like, stop the gray's or to cover the gray's between hair appointments.
[SPEAKER_00]: Because I used to go for my glosses and colors like every three months.
[SPEAKER_00]: And now I think I have to go every six weeks.
[SPEAKER_00]: And that's even pushing it because my Grace started showing two weeks, two weeks after I'd get my color done, which I hate, I hate it so much, it makes me feel old and I'm not old, I'm only 26, you guys, but I digress, I've really been prioritizing the health of my hair because I feel like my hair is finally growing and the reason why I'm not seeing that much change in length is because it's breaking off, so I wanted to get to the root cause of that
[SPEAKER_00]: If you want to search up the Abbey Young Method, you can find that on TikTok, but being consistent with doing hair masks on the week, doing my hair oiling still, I picked up a tan-out oil which I've been using.
[SPEAKER_00]: I'm excited to see, I started taking new-triple every single day, I do my vagumores scalp serum every single day, I'm alternating between a bonding treatment, I got the red kin, acidic bonding, concentrate.
[SPEAKER_00]: Line shampoo conditioner and I have the treatment that I'm going to do like every I think it's two weeks that you do the full treatment And then I also have a hydrating shampoo and conditioner so that my skin my skin my hair is getting that strength thing and the hydrating because I do you have naturally
[SPEAKER_00]: fine curly hair.
[SPEAKER_00]: Um, but just like staying up to date with those things, getting my regular trims, colors, all the things body care.
[SPEAKER_00]: I feel like we all talk about our skincare a lot.
[SPEAKER_00]: I'm starting to see more conversation about body care skincare on your body and I'm like, finally, finally, I always get complimented on my skin, like all overall, not just my face, also just
[SPEAKER_00]: And I'm so adamant now, if you talk to me, I want to say, like, 10 years ago, I don't know when I started being consistent with this, but I used to never put lotion on my body after the shower.
[SPEAKER_00]: Like, I never did it, and I would only do it after his on vacation, because I wanted to preserve my tan.
[SPEAKER_00]: And honestly, that got me into the habit of doing this.
[SPEAKER_00]: I now hate the feeling that if I don't put something like lotion or body oil on after the shower, I hate how it feels.
[SPEAKER_00]: I'm so consistent with it and something that I search and incorporate to take a one set further is every few days in the shower.
[SPEAKER_00]: I like to use a body scrub.
[SPEAKER_00]: I like sugar scrub.
[SPEAKER_00]: Just exfoliate this again.
[SPEAKER_00]: My legs feel so soft especially if I'm going to shave my legs.
[SPEAKER_00]: Doing an exfoliator before helps so much and especially with the feet in the winter.
[SPEAKER_00]: Exfoliating your feet then putting a nice thick lotion on your feet and then socks on
[SPEAKER_00]: I really also like to stay up today and on routine with my hair appointments, my brow appointments, all of it.
[SPEAKER_00]: I got my brows done today, so, so, so good.
[SPEAKER_00]: Change the whole facial structure of your face, like you look so much better.
[SPEAKER_00]: When your brows are done, I'm telling you right now, if you haven't done it, go get your brows threaded.
[SPEAKER_00]: I got a G Beauty and Toronto.
[SPEAKER_00]: They also have one of Miami, if you're a Miami girl, and I see Christina and Valeria, I kind of switch between the two lovely ladies.
[SPEAKER_00]: I stay up today with my hair appointments, I get my facial's done, I'm consistent with getting my nails done.
[SPEAKER_00]: I go pretty much every two to three weeks for my hands and I got pedicures done once a month and I'm telling you, you guys, these little things, when you are consistent with them, they compound.
[SPEAKER_00]: And you just feel so much more put together.
[SPEAKER_00]: I feel like other people view me as being like really put together
[SPEAKER_00]: I feel so much more confident about myself.
[SPEAKER_00]: I feel so much cleaner, more well-capped, and with that, like, I feel like when I walk into a room, I feel like I'm not trying to make myself smaller anymore.
[SPEAKER_00]: I walk in nice and proud, and I feel confident about my appearance and how I feel.
[SPEAKER_00]: So I think it's a win-win situation and vesting in these things.
[SPEAKER_00]: And then to wrap things up, talking about things for your Hawk Girl starter kit,
[SPEAKER_00]: These are the things that I really am grabbing all the time, and I'll keep it short and sweet, because we are teetering on the longer time frame of this episode, but I know some of you do like long grapisodes, I digress it takes a long time.
[SPEAKER_00]: edit if it's longer for me.
[SPEAKER_00]: So I love having a journal that I love writing and I have just a moleskin one and then my boyfriend actually got me one of the one line of day five year memory books that we both have which is really really sweet.
[SPEAKER_00]: But I've been loving it writing in that once a day and then I also have, I just started using this kind of uses more sporadically, but by Brianna Weist, I
[SPEAKER_00]: I have one of her guided journals, and I think it's really cool and fun.
[SPEAKER_00]: My sister got that for me for my birthday.
[SPEAKER_00]: So if you can tell, I love journaling, but a journal that you really love, that you can mind dump, that you can do journaling practices to pause, to reflect.
[SPEAKER_00]: to kind of just like stop and write down things that are going on in your life and work through things.
[SPEAKER_00]: And it is a really nice practice.
[SPEAKER_00]: I love my Kindle for reading.
[SPEAKER_00]: I think reading is hot.
[SPEAKER_00]: We should read over scrolling.
[SPEAKER_00]: And I always love reading one nonfiction book and one fiction book.
[SPEAKER_00]: I'm always about continuous learning, self-improvement, self-growth.
[SPEAKER_00]: So my nonfiction book is usually something about that.
[SPEAKER_00]: And then my fiction book I've been loving.
[SPEAKER_00]: Um, thrillers.
[SPEAKER_00]: I've been loving historical fiction and obviously I still love my rom-com.
[SPEAKER_00]: It's all the books that I'm reading are always linked in my fable.
[SPEAKER_00]: All, they're always in my fable.
[SPEAKER_00]: So I'll link my fable in the show notes for you to check that out.
[SPEAKER_00]: I love my hatch alarm clock.
[SPEAKER_00]: I think it's really hot to have an alarm clock.
[SPEAKER_00]: And I think it allows you to separate yourself from your phone.
[SPEAKER_00]: We are all addicted to your phone.
[SPEAKER_00]: So, I
[SPEAKER_00]: Whatever I can do to kind of separate myself from screens and technology, I will.
[SPEAKER_00]: I know it's technically technology, but I digress.
[SPEAKER_00]: Love my ordering.
[SPEAKER_00]: Absolutely, absolutely love it.
[SPEAKER_00]: I only ever put on my fitness watches when I'm doing a run or lifting.
[SPEAKER_00]: Love a good pair of studs.
[SPEAKER_00]: I forgot the brand name of the ones that I'm wearing.
[SPEAKER_00]: They're just boys and I studs, diamond studs.
[SPEAKER_00]: One day they'll be a pair of diamond studs.
[SPEAKER_00]: But I love a good pair of studs.
[SPEAKER_00]: Something like just so classy about it.
[SPEAKER_00]: I love good timeless, dainty, elegant, jewelry.
[SPEAKER_00]: Good basics.
[SPEAKER_00]: That fit and flatter your body over trendy.
[SPEAKER_00]: fast passion pieces, a good pair boots, one for every day, one for date nights, special events, a hobby that boosts your brain health.
[SPEAKER_00]: You guys now, I've been doing math, I love it, I haven't really done math this week, that reminds me, but something that is good for your brain health, like do something that challenges you to think and process and do things, like find a hobby that really challenges you, okay?
[SPEAKER_00]: It's really good for your mental health, your cognition,
[SPEAKER_00]: your longevity, all of that, and silent time.
[SPEAKER_00]: I encourage you to turn off the podcasts, turn off the music, to do the everyday tasks that you do, and be present with the sounds of those tasks.
[SPEAKER_00]: So if you go on a walk outside every day, you walk five K, whatever it is.
[SPEAKER_00]: Try to do that without headphones in.
[SPEAKER_00]: Try to be in your home without something playing on your speaker or headphones plugged in like really encourage yourself to be present.
[SPEAKER_00]: I think it's super, super important.
[SPEAKER_00]: And we're kind of in this day and age where we're continuously just distracting ourselves.
[SPEAKER_00]: And I think it has more consequences than benefits and positive.
[SPEAKER_00]: So, encourage you to practice silent time to pick up a book instead of scrolling to find a hobby that puts pen to paper that challenges your mind.
[SPEAKER_00]: And I think this is the year where you can really
[SPEAKER_00]: Create this new life for you.
[SPEAKER_00]: It's the year of the horse.
[SPEAKER_00]: We shed it a lot of things in 2025.
[SPEAKER_00]: We're coming up on the end of the year of the snake.
[SPEAKER_00]: And I think it's going to be a really amazing year.
[SPEAKER_00]: This is your Hawke girl starter kit.
[SPEAKER_00]: We're all going to be so hot, so fabulous.
[SPEAKER_00]: And I hope that by this time next year, I can sit here reading through these mindsets and feel like I've grown again as a person.
[SPEAKER_00]: And I hope you can feel the same way, too.
[SPEAKER_00]: We're in this together.
[SPEAKER_00]: I love you guys so much.
[SPEAKER_00]: If you like this episode, please make sure to leave a rating or review on Apple Podcasts or Spotify I love seeing you guys tag that you're listening to the show on social media I love reading your comments on Spotify.
[SPEAKER_00]: I love you guys so much and we'll show some bye guys