WEBVTT 00:04.250 --> 00:09.960 [SPEAKER_00]: Hello, good morning and welcome to our welcome back to Morning Ray. 00:10.000 --> 00:11.022 [SPEAKER_00]: My name is Elena. 00:11.162 --> 00:15.730 [SPEAKER_00]: I'm your host and today's episode is our spring reset. 00:15.750 --> 00:16.792 [SPEAKER_00]: Maybe it's a little bit early. 00:16.812 --> 00:24.064 [SPEAKER_00]: I know it's not spring just yet, but we've had daylight savings and we've sprung forward with the time. 00:24.044 --> 00:27.192 [SPEAKER_00]: And it's definitely feeling a lot warmer here in Toronto. 00:27.232 --> 00:30.159 [SPEAKER_00]: Finally, I definitely feel like spring is on the horizon. 00:30.279 --> 00:37.918 [SPEAKER_00]: So I thought what better timing than or what better time rather to do our spring reset episode. 00:37.958 --> 00:40.966 [SPEAKER_00]: You guys know, I love doing these at the start of every new season. 00:41.066 --> 00:41.968 [SPEAKER_00]: We go over our house. 00:41.948 --> 00:49.487 [SPEAKER_00]: habits, mindsets, routines, kind of things that I'm focusing, shifting my attention to, maybe moving a little bit different as the seasons change. 00:49.687 --> 00:58.810 [SPEAKER_00]: I feel like more or less my bread and butter is very much the same, but maybe those little intricacies of the seasonal impacts or implications. 00:58.790 --> 01:00.914 [SPEAKER_00]: change things throughout the year. 01:00.974 --> 01:02.757 [SPEAKER_00]: So kind of going to go through all of that. 01:02.857 --> 01:07.385 [SPEAKER_00]: It's a little bit fun, a little bit more in depth, kind of like a mix of the two things. 01:07.645 --> 01:15.158 [SPEAKER_00]: And I'll also be talking about some of my current faves and things that I'm loving right now and things that I'm excited to have in the springtime this year. 01:15.338 --> 01:17.061 [SPEAKER_00]: But let's get right into it. 01:17.142 --> 01:18.604 [SPEAKER_00]: Let's talk about our habits. 01:18.584 --> 01:20.248 [SPEAKER_00]: I've been in such a good routine. 01:20.268 --> 01:22.514 [SPEAKER_00]: Mine is this past week of cooking. 01:22.694 --> 01:29.571 [SPEAKER_00]: I want to say like 90% of my meals at home and I have been feeling honestly so much better since doing this. 01:29.731 --> 01:34.062 [SPEAKER_00]: I know really, really just like totally normal. 01:34.042 --> 01:40.190 [SPEAKER_00]: And I guess expected, obviously you're going to feel better cooking meals at home versus making them to go. 01:40.210 --> 01:47.259 [SPEAKER_00]: Or sorry, getting meals like as take out for UberEed, storage, postmates, whatever it is or eating at restaurants. 01:47.439 --> 01:53.367 [SPEAKER_00]: Even if you're making a healthy choice out, food made at home by you is always going to just feel better. 01:53.347 --> 01:57.932 [SPEAKER_00]: and I have really just fallen back in love with cooking truly. 01:58.072 --> 02:00.055 [SPEAKER_00]: I'm always so excited to find new recipes. 02:00.275 --> 02:09.446 [SPEAKER_00]: I love one my boyfriend and I also do date nights at home and either I cook or he cooks some times and we gotta make a meal together and it feels just really nice. 02:09.726 --> 02:16.053 [SPEAKER_00]: I don't know I'm think by wallet like sit a little bit more just buying groceries and so the spending lots of money on Uber eats. 02:16.073 --> 02:22.881 [SPEAKER_00]: Cooking meals at home at least 90% of the time is something I want to keep 02:22.861 --> 02:37.439 [SPEAKER_00]: Having a consistent sleep schedule, I feel like my aura ring has really helped keep me on track, and any time I've kind of fallen off of it, all those negative scores, feeling how I feel really just pulls me back into wanting it to improve and better my sleep routine. 02:37.579 --> 02:46.050 [SPEAKER_00]: So I feel like I've gotten a lot better at going to bed earlier when I'm waking up early to teach or take a workout class or whatever it is, and it feels... 02:46.030 --> 02:47.051 [SPEAKER_00]: A lot better. 02:47.071 --> 02:47.832 [SPEAKER_00]: No doubt. 02:48.012 --> 02:48.593 [SPEAKER_00]: No shit. 02:48.793 --> 02:49.153 [SPEAKER_00]: Atlanta. 02:49.173 --> 02:56.480 [SPEAKER_00]: It feels a lot better getting those seven to eight hours more often than not and not having this lack of sleep building up. 02:56.560 --> 02:58.422 [SPEAKER_00]: I find when I'm really lacking sleep. 02:58.542 --> 03:00.684 [SPEAKER_00]: It really impacts my mood. 03:00.905 --> 03:04.788 [SPEAKER_00]: It impacts my energy levels when it comes especially now with high rocks training. 03:04.929 --> 03:10.594 [SPEAKER_00]: You know, you really need to focus on recovery and sleep is a big part of that with all the running and lifting and hit training. 03:10.794 --> 03:13.557 [SPEAKER_00]: So I really notice a difference in how I feel mentally. 03:13.537 --> 03:14.198 [SPEAKER_00]: and physically. 03:14.338 --> 03:28.378 [SPEAKER_00]: And with that said, I also feel like when I'm not getting enough sleep, the brain fog that I experience the one teaching is a huge impact on me and my ability to show up, like sometimes I literally am like, what is going on? 03:28.398 --> 03:29.940 [SPEAKER_00]: Do I have a mental condition? 03:30.000 --> 03:31.262 [SPEAKER_00]: Is something wrong with my brain? 03:31.402 --> 03:33.104 [SPEAKER_00]: I feel like I can't speak properly. 03:33.185 --> 03:37.390 [SPEAKER_00]: But when I'm getting enough sleep, I feel like I can function a lot better. 03:37.591 --> 03:42.818 [SPEAKER_00]: And I know this is so simple, so point blank, but I feel 03:42.798 --> 03:51.471 [SPEAKER_00]: to go alongside our workouts and eating while when it comes to our life getting busy or our schedule just being super demanding. 03:51.631 --> 04:01.786 [SPEAKER_00]: I know a lot of you guys that listen to me, our shift workers and you work night shifts as nurses and maybe your hours at the officer super demanding and you don't really have time for yourself. 04:01.906 --> 04:08.215 [SPEAKER_00]: But if you can prioritize sleep honestly at this point, I rather you prioritize sleep over your movement. 04:08.195 --> 04:19.102 [SPEAKER_00]: sleep is so important for longevity and health in the long run for our mental and physical well-being so if you can prioritize getting enough sleep, I really want that to be your goal this spring. 04:19.323 --> 04:25.478 [SPEAKER_00]: Drinking enough water, I've really been sucking on this one and I really want to get back into the habit of making sure I'm drinking enough. 04:25.458 --> 04:26.879 [SPEAKER_00]: I really notice this as well. 04:27.020 --> 04:31.043 [SPEAKER_00]: When I'm not drinking enough water, I'm feeling more tired, I'm feeling more lethargic. 04:31.164 --> 04:34.967 [SPEAKER_00]: I also find my cravings for sugary and greasy food. 04:35.047 --> 04:39.512 [SPEAKER_00]: Definitely go up and those things one and a half in abundance are an excess. 04:39.652 --> 04:41.413 [SPEAKER_00]: Don't really make me feel that great. 04:41.554 --> 04:47.559 [SPEAKER_00]: I don't feel that great when I have them too often, and so ensuring that I'm getting enough water to make sure I'm staying hydrated. 04:47.579 --> 04:52.444 [SPEAKER_00]: That my body is running and operating properly and efficiently is super important. 04:52.424 --> 04:55.289 [SPEAKER_00]: I really like to prioritize water over electrolytes. 04:55.449 --> 04:57.953 [SPEAKER_00]: You guys know I do love my electrolytes. 04:58.053 --> 04:58.554 [SPEAKER_00]: They're great. 04:58.614 --> 05:06.607 [SPEAKER_00]: They're there to supplement to support your body when you're super sweaty from a workout or in a humid or hot environment or maybe you're going to the sauna. 05:06.627 --> 05:12.998 [SPEAKER_00]: Whatever it is, especially after those heated mat classes, at baseline it is really important to make sure you're drinking enough water. 05:12.978 --> 05:16.743 [SPEAKER_00]: My goal is personally two leaders a day at minimum. 05:16.843 --> 05:20.267 [SPEAKER_00]: If I pass that a little bit, that's great But aiming for that two leaders. 05:20.307 --> 05:22.851 [SPEAKER_00]: So two of my O'awla bottles. 05:22.871 --> 05:32.303 [SPEAKER_00]: I have like the really big ones, which I think one bottle is just over a leader But just like really ensuring that I'm drinking enough water and I'm being consistent with the day and in day out 05:32.283 --> 05:47.406 [SPEAKER_00]: With that said, being consistent with taking my vitamins and supplements, I have really been trying to be consistent with it over the past few months, because I do think it is super important, especially after doing blood work and knowing what my body is lacking and what I need in order for it to thrive. 05:47.547 --> 05:54.898 [SPEAKER_00]: So I found that for me, I have one of those weekly pill organizers, and I keep it on my counter near my sink in my kitchen. 05:54.878 --> 05:55.459 [SPEAKER_00]: It's a place. 05:55.559 --> 05:56.379 [SPEAKER_00]: I'm always going. 05:56.500 --> 05:58.642 [SPEAKER_00]: It's in my sightline so that I see it. 05:58.722 --> 06:01.705 [SPEAKER_00]: I remember to take it and I find in doing that. 06:01.985 --> 06:04.127 [SPEAKER_00]: I have been really consistent with taking my vitamins. 06:04.147 --> 06:07.410 [SPEAKER_00]: I don't have to think about measuring out all the vitamins every single time I do it. 06:07.611 --> 06:09.533 [SPEAKER_00]: One that empties out when I take the last day. 06:09.713 --> 06:14.017 [SPEAKER_00]: I refill it up with all the vitamins and I find that I've been a lot more consistent. 06:14.177 --> 06:16.740 [SPEAKER_00]: Do I take my vitamins perfectly every single day? 06:16.940 --> 06:19.122 [SPEAKER_00]: No, I'm pretty sure I didn't take them out all yesterday. 06:19.342 --> 06:23.046 [SPEAKER_00]: That is okay, but I take them more days now than I did before. 06:23.026 --> 06:26.371 [SPEAKER_00]: so that is improvement and I'm happy with that. 06:26.391 --> 06:28.735 [SPEAKER_00]: Following a workout routine or schedule. 06:28.915 --> 06:37.127 [SPEAKER_00]: I know this is like again, like something that's not that groundbreaking, but I feel like for the first time ever, the workout plan is workout planning. 06:37.268 --> 06:47.363 [SPEAKER_00]: Like I did my hierarchs workout class this morning, and I was pushing mensway for majority of it because as you guys know, I'm doing 06:47.343 --> 06:55.616 [SPEAKER_00]: And I've been consistently running twice a week for the past two months, and consistently weight training two times a week for the past two months. 06:56.016 --> 07:00.663 [SPEAKER_00]: And these plans are both geared towards supporting hierarchs and training for hierarchs. 07:00.703 --> 07:11.640 [SPEAKER_00]: So on my lifts, I geared towards supporting the exercises in the hierarchs race, and my running is really focused on building my endurance and my zone two, since running is a huge part of hierarchs. 07:12.000 --> 07:13.823 [SPEAKER_00]: And I feel like for the first 07:13.803 --> 07:15.705 [SPEAKER_00]: time probably ever. 07:15.745 --> 07:21.111 [SPEAKER_00]: I've noticed noticeable improvements in my fitness levels. 07:21.271 --> 07:23.534 [SPEAKER_00]: I actually feel like my endurance has improved. 07:23.654 --> 07:37.549 [SPEAKER_00]: I feel like my stamina has improved my ability to stay in heart exercises longer without fatiguing or totally like just like blowing it out. 07:37.529 --> 07:49.933 [SPEAKER_00]: The beauty of having a strategic workout plan and a workout plan that has purpose as opposed to just doing random moves here and there or just following a random workout plan with no set intention behind it. 07:50.113 --> 07:53.580 [SPEAKER_00]: If you are looking to get faster with your running, 07:53.560 --> 08:00.673 [SPEAKER_00]: or maybe to be more mobile or more flexible or have more strength, control, balance, whatever it is. 08:00.894 --> 08:08.768 [SPEAKER_00]: Create a work-o-plan, work with a coach, do your research, find out what exercises you should be doing to work towards those fitness goals. 08:08.748 --> 08:13.657 [SPEAKER_00]: Show up every single day when you have those workouts booked in and be consistent with it. 08:13.838 --> 08:18.527 [SPEAKER_00]: And I promise you, you will actually feel and see the results that you are looking for. 08:18.587 --> 08:26.622 [SPEAKER_00]: If you're kind of just like all over the place with your workouts, only doing workout classes and you have this goal to achieve something, but it's not really going to help you. 08:26.602 --> 08:28.064 [SPEAKER_00]: Yes, workout classes are great. 08:28.204 --> 08:29.246 [SPEAKER_00]: I love a workout class. 08:29.346 --> 08:36.838 [SPEAKER_00]: I teach group fitness, but if you have specific goals in mind, you're gonna have to train on your own terms outside of those group fitness classes. 08:36.878 --> 08:40.984 [SPEAKER_00]: You can weave them into your workout schedule, just like I have there in my workout split. 08:41.004 --> 08:45.211 [SPEAKER_00]: But when I'm in the gym, when I'm running, I'm very strategic about what I'm doing. 08:45.692 --> 08:52.963 [SPEAKER_00]: And I feel like I'm finally seeing and feeling the improvements and results of that hardware, the rewards of that hardware, if you will. 08:52.943 --> 08:57.227 [SPEAKER_00]: With that said, it really focusing on following the plan not our mood. 08:57.267 --> 09:03.273 [SPEAKER_00]: I guess this is kind of a mindset, but really just like learning to show up for yourself and keep yourself accountable. 09:03.393 --> 09:07.076 [SPEAKER_00]: Hold that self-discipline, not just letting your mood take over. 09:07.396 --> 09:12.201 [SPEAKER_00]: Obviously, listen to your body if it's actually tired, if you're feeling fatigued, if you need a rest day. 09:12.421 --> 09:14.923 [SPEAKER_00]: No one to give yourself that rest and take a proper rest. 09:15.043 --> 09:20.048 [SPEAKER_00]: I don't know what the fuck is going on on social media right now with people being insanely tiny, 09:20.028 --> 09:26.216 [SPEAKER_00]: and obsessed with over exercising and dieting again, but a rest day is not 15,000 steps. 09:26.477 --> 09:32.865 [SPEAKER_00]: A rest day is, yeah, sure, you can still hit that 10k step goal, whatever, actively walking around, like your active rest day. 09:33.045 --> 09:38.172 [SPEAKER_00]: But like, you should not be going on an easy run, you should not be going to lift weights, like, let your body rest. 09:38.473 --> 09:39.454 [SPEAKER_00]: That is not rest. 09:39.434 --> 09:40.917 [SPEAKER_00]: Okay, oral hygiene. 09:41.098 --> 09:45.106 [SPEAKER_00]: I feel like I've been really consistent for the first time ever, not that I never didn't brush my teeth. 09:45.126 --> 09:51.280 [SPEAKER_00]: I don't want you guys to get that kind of picture in your head, but I was definitely not the best of lossing my teeth, or using mouthwash consistently. 09:51.300 --> 09:52.743 [SPEAKER_00]: I would go in and out of these habits. 09:52.843 --> 09:55.890 [SPEAKER_00]: I'd floss before gentle appointments, but I wasn't consistent with it. 09:55.870 --> 10:01.276 [SPEAKER_00]: and I'm really proud of myself since my last and disappointment, which was some time in January. 10:01.436 --> 10:12.828 [SPEAKER_00]: I've been really adamant about flossing multiple times a week, using my tongue scraper, using mouthwash every single time I brush my teeth, mouth scraper, or tongue scraper every single time I brush my teeth, and flossing as much as possible. 10:13.108 --> 10:21.437 [SPEAKER_00]: I know that this is so important, but for me, getting in the habit of flossing was something that was so hard, and I know for a lot of us, it is really hard. 10:21.477 --> 10:21.557 [SPEAKER_00]: It's 10:21.537 --> 10:31.509 [SPEAKER_00]: Uncomfortable, especially at the beginning, if you're not in the habit of flossing, your gum is sensitive, they bleed, but it is so important for your dental, your neural oral hygiene and oral health. 10:31.609 --> 10:46.887 [SPEAKER_00]: Dental work is so expensive and you just don't want to have any negative repercussions from not being consistent with brushing properly, with flossing, with using mouthwash, really managing the hygiene of your mouth. 10:46.867 --> 10:54.019 [SPEAKER_00]: So taking care of your oral health is hot, it's cool, and I encourage you to take time to educate yourself on it. 10:54.159 --> 11:00.049 [SPEAKER_00]: I know going to the dentist is expensive and not all of us have benefits or can afford to pay for it at a pocket. 11:00.150 --> 11:03.675 [SPEAKER_00]: But I do encourage you to go for those annual appointments at least. 11:03.876 --> 11:05.118 [SPEAKER_00]: I go every six months. 11:05.919 --> 11:08.524 [SPEAKER_00]: If you're in Canada, look at the Canadian dental care plan. 11:08.624 --> 11:12.250 [SPEAKER_00]: You might 11:12.230 --> 11:15.294 [SPEAKER_00]: and not pretty much covers majority of your cleaning costs. 11:15.334 --> 11:17.838 [SPEAKER_00]: So definitely look into that if you live in Canada. 11:18.038 --> 11:18.538 [SPEAKER_00]: Haircare. 11:18.759 --> 11:26.289 [SPEAKER_00]: I have been on my haircare grind and I went and got my hair colored and cut yesterday and my hair dresser was really impressed with the improvement on my hair held. 11:26.369 --> 11:30.034 [SPEAKER_00]: My hair is not only growing but it's also feeling softer. 11:30.094 --> 11:31.195 [SPEAKER_00]: It's looking fuller. 11:31.215 --> 11:34.660 [SPEAKER_00]: I have more density and I feel like my hair line is filling back in. 11:34.640 --> 11:49.932 [SPEAKER_00]: I've been really consistent with scalp care and care of my lengths, so really focusing on using bonding and hydrating hair products in my hair care routine and then in terms of my scalp care using a detoxing shampoo at least once maybe twice a week. 11:49.912 --> 11:58.670 [SPEAKER_00]: Using my botanical oil using my hair scalp serum every single day was using big and more for the past three months or so, finish that bottle, currently trying the one skin. 11:58.991 --> 12:07.549 [SPEAKER_00]: When I and I have a three month supply of vats, I'll report back if I feel like it's as adequate and then with that been taking neutral for a month now, which is really exciting. 12:07.529 --> 12:09.451 [SPEAKER_00]: And I feel like my hair is finally growing. 12:09.571 --> 12:10.292 [SPEAKER_00]: It's holding length. 12:10.392 --> 12:11.574 [SPEAKER_00]: It looks so much healthier. 12:11.614 --> 12:14.037 [SPEAKER_00]: My friends have even said that it looks so much better. 12:14.317 --> 12:17.101 [SPEAKER_00]: And it's always been an insecurity of mine, my hair. 12:17.461 --> 12:21.906 [SPEAKER_00]: So I'm excited for there to be progress and to be feeling a lot more confident about it. 12:21.987 --> 12:34.802 [SPEAKER_00]: Because there's nothing worse than having something about yourself that you feel really insecure about and being able to improve on that and work on that has been really such a big blessing and I'm so happy to finally be, 12:34.782 --> 12:36.386 [SPEAKER_00]: able to see results. 12:36.407 --> 12:49.804 [SPEAKER_00]: So if you are feeling like you're experiencing a lot of hair shedding, a lot of hair loss, a lot of breakage, are really unhappy with your hair, just know that it is very possible to change that, regrow your hair and kind of change what's going on. 12:49.784 --> 12:55.593 [SPEAKER_00]: Two habits are checking in on friends how we want to be checked in on and keeping promises to ourselves. 12:55.694 --> 12:59.780 [SPEAKER_00]: I think it's really important to show up as the friend that you would want to have. 12:59.840 --> 13:07.352 [SPEAKER_00]: So if you want a friend that cares about what's going on in your life, checks in on you, thinks about you, kind of thing, puts you first, makes you a priority. 13:07.392 --> 13:09.416 [SPEAKER_00]: You have to do that for the your friends in your life. 13:09.436 --> 13:12.180 [SPEAKER_00]: You can't just expect it to be a one-sided street. 13:12.160 --> 13:19.721 [SPEAKER_00]: and keeping promises to ourselves, our relationships with ourselves are so important, and we build trust with ourselves by keeping those promises. 13:19.822 --> 13:27.503 [SPEAKER_00]: So taking the time to plan out our work at routine, keeping up the promises that we set, the pre-being of our goals that we set. 13:27.483 --> 13:33.312 [SPEAKER_00]: on to our mindset, saying yes, get ready to be spontaneous and social again or do frosting baby. 13:33.532 --> 13:37.778 [SPEAKER_00]: You guys know, I love the spontaneous mindset, especially in the warmer months. 13:37.798 --> 13:46.251 [SPEAKER_00]: I love being a yes man, saying yes to things that excite us, maybe intimidate us a little bit, being open-minded to plans that come up in the spur of the moment. 13:46.231 --> 13:49.496 [SPEAKER_00]: I feel like those are always my best and most favourite memories. 13:49.776 --> 13:56.186 [SPEAKER_00]: Literally how I met my boyfriend was saying yes to one of my girlfriends asking if two guys could join our plans. 13:56.206 --> 13:57.869 [SPEAKER_00]: I was like, yeah, sure, the more the merrier. 13:58.049 --> 14:03.217 [SPEAKER_00]: And I've always kind of had that mindset just whoever can join us, the more the merrier, the better. 14:03.277 --> 14:07.463 [SPEAKER_00]: Making decisions for the future, you, or life that you want. 14:07.443 --> 14:19.756 [SPEAKER_00]: Living and choosing to move about your day to make decisions, how you think about yourself, how you speak to yourself in the way that you envision your future self to be and what that life looks like. 14:19.816 --> 14:24.881 [SPEAKER_00]: That's almost like an in-life manifestation, like show up as your future self. 14:25.061 --> 14:25.822 [SPEAKER_00]: What are they doing? 14:25.902 --> 14:26.583 [SPEAKER_00]: What are they saying? 14:26.623 --> 14:27.724 [SPEAKER_00]: What are their days look like? 14:27.844 --> 14:29.305 [SPEAKER_00]: How are they interacting with others? 14:29.405 --> 14:30.667 [SPEAKER_00]: How do they make decisions? 14:30.827 --> 14:34.050 [SPEAKER_00]: How do they show up in their work and their friendships and their personal life? 14:34.070 --> 14:34.851 [SPEAKER_00]: Whatever it is. 14:34.831 --> 14:35.773 [SPEAKER_00]: be present. 14:35.894 --> 14:37.037 [SPEAKER_00]: Put the damn phone down. 14:37.317 --> 14:45.438 [SPEAKER_00]: Stop distracting yourself with music and podcast I know a little counter-intuitive, I guess, because you're listening to podcasts right now, but there's a time in place for that. 14:45.518 --> 14:47.744 [SPEAKER_00]: Learn to really slow down. 14:48.085 --> 14:51.574 [SPEAKER_00]: You don't need to be in a rush all the time, like if you're doing your makeup. 14:51.554 --> 14:56.722 [SPEAKER_00]: Don't be rushing to do it, it take the time to slow down like allow your nervous system to reset. 14:56.782 --> 15:02.090 [SPEAKER_00]: I think we're all kind of like our nervous systems are out of whack and we're always in a rush to do things. 15:02.151 --> 15:06.858 [SPEAKER_00]: You can take your time like slow down to speed up, going faster isn't going to make you get their faster. 15:06.918 --> 15:12.867 [SPEAKER_00]: You know, really just like take in everything that's going on around you like go on a silent walk. 15:12.887 --> 15:13.869 [SPEAKER_00]: I talk about this a lot. 15:13.969 --> 15:17.815 [SPEAKER_00]: I'd spend a while since I spoken about it, but like go on a walk without headphones. 15:17.795 --> 15:20.579 [SPEAKER_00]: Put your phone in your pocket and your purse and your fanny pack. 15:20.740 --> 15:29.894 [SPEAKER_00]: Leave it at home, maybe go on a walk, stroll around, like take it, all the sounds, the sights, the smells, the scenery, the energy around you. 15:30.014 --> 15:38.047 [SPEAKER_00]: I feel like we are in such a place in our society where we have to be distracted by something and preoccupied by something at 24-7. 15:38.448 --> 15:41.012 [SPEAKER_00]: And it is so, so, so, not good for us. 15:41.372 --> 15:42.975 [SPEAKER_00]: I can tell you that right now. 15:42.955 --> 15:46.900 [SPEAKER_00]: So take moments to really encourage yourself to just be present. 15:46.980 --> 15:51.285 [SPEAKER_00]: If you're in a workout class, really focus on reconnecting back to our body. 15:51.425 --> 15:53.348 [SPEAKER_00]: We are so disconnected from our bodies. 15:53.508 --> 15:55.871 [SPEAKER_00]: I see this all the time when I'm teaching group fitness. 15:56.051 --> 16:00.577 [SPEAKER_00]: I can see how disconnected we have become from our bodies as a society. 16:00.737 --> 16:03.841 [SPEAKER_00]: People don't know what muscles I'm explaining to. 16:04.061 --> 16:05.523 [SPEAKER_00]: People don't know how to move their bodies. 16:05.563 --> 16:08.226 [SPEAKER_00]: Like really focus on coming into your workout class. 16:08.286 --> 16:11.410 [SPEAKER_00]: For example, really focusing on how it feels to be sitting on your 16:11.390 --> 16:15.039 [SPEAKER_00]: former on your mat to be standing on a treadmill whatever it is. 16:15.219 --> 16:16.924 [SPEAKER_00]: Focus on that mind, muscle connection. 16:17.144 --> 16:18.487 [SPEAKER_00]: Focus on using your breath. 16:18.668 --> 16:23.680 [SPEAKER_00]: Really focus on what workout you are doing, what exercise are you doing, what muscle are you working. 16:23.821 --> 16:29.314 [SPEAKER_00]: Don't let your head start to wander off on your to-do list or things that happen before the class or going on. 16:29.294 --> 16:51.657 [SPEAKER_00]: afterwards like really just like be present in whatever it is you are doing whether it's a workout class or maybe you're answering emails or your app dinner with your friends like actually make eye contact have conversation phones down put them away in your bag or face down like notifications off really just encourage yourself to be present and I promise it is the most rewarding feeling ever. 16:51.637 --> 16:52.798 [SPEAKER_00]: Slow down to speed up. 16:52.939 --> 16:57.204 [SPEAKER_00]: Kind of touched on this a little bit, but we always used to say this when I worked at Lou Lemon. 16:57.504 --> 17:02.911 [SPEAKER_00]: It's like easy to want to like speed up and to kind of rush through things, but often when we do that, we make a lot of mistakes. 17:03.432 --> 17:15.808 [SPEAKER_00]: We miss things, there's things that go unseen, a lot of oversight is like a lot of things are overlooked, but if you take the moment to slow down, you actually will get through things a lot faster in the long run because you won't make those mistakes. 17:15.968 --> 17:19.332 [SPEAKER_00]: You'll really take the time and your nervous system will thank you. 17:19.312 --> 17:21.534 [SPEAKER_00]: let go of this all or nothing mentality. 17:21.674 --> 17:36.690 [SPEAKER_00]: I think especially with a lot of the diet culture talk that I'm seeing online and like skinny talk and all of that and I think there's kind of like this all or nothing mentality really creeping back into society in the health and wellness space and that's never going to serve you while at all. 17:36.750 --> 17:45.319 [SPEAKER_00]: Like I'm telling you right now as someone who really struggled with this and used to really hold the all or nothing mentality it is no good for 17:45.299 --> 17:51.173 [SPEAKER_00]: focus on finding your way to be consistent and to consistently show up in all areas of your life. 17:51.213 --> 17:54.501 [SPEAKER_00]: Just because one day you don't complete everything you want to complete. 17:54.581 --> 17:57.427 [SPEAKER_00]: Doesn't mean you can just like totally let it go and go all-nothing. 17:57.688 --> 18:03.662 [SPEAKER_00]: Learn that life-absent flows and find your form of consistency. 18:03.642 --> 18:08.828 [SPEAKER_00]: The all-or-nothing mentality is never going to benefit or serve you or help you get towards your goals. 18:08.948 --> 18:10.230 [SPEAKER_00]: Yeah, I'm all for tunnel vision. 18:10.430 --> 18:16.317 [SPEAKER_00]: I'm all for really narrowing, honing in on your goals and having a really specific game plan. 18:16.498 --> 18:18.300 [SPEAKER_00]: But we're human. 18:18.880 --> 18:25.549 [SPEAKER_00]: We're going to make mistakes, we're going to be tired some days, we're going to feel a little bit lazier, really let go of this all-or-nothing mentality. 18:25.589 --> 18:26.730 [SPEAKER_00]: It's just going to drain you. 18:26.710 --> 18:30.396 [SPEAKER_00]: And with that, finding your balance, like learn what your balance is for you. 18:30.517 --> 18:34.443 [SPEAKER_00]: You are going to burn yourself out so bad if you can't find balance. 18:34.463 --> 18:42.998 [SPEAKER_00]: This is balance in your social life, in your work life, in your relationships, in your workouts, all of it, like really find what balance is for you. 18:42.978 --> 18:45.682 [SPEAKER_00]: My balance is going to be so different to your balance. 18:45.702 --> 18:54.136 [SPEAKER_00]: We have different capacities, different limitations, different ceilings that we each have for different areas of our life. 18:54.176 --> 19:01.168 [SPEAKER_00]: We all have different abilities to be resistant to deal with hard things, to be resilient. 19:01.649 --> 19:03.712 [SPEAKER_00]: It's very different for each person individually. 19:03.792 --> 19:07.939 [SPEAKER_00]: So find your balance and also with that said, find your heart. 19:07.919 --> 19:11.526 [SPEAKER_00]: like know what your, know what your heart is and what you're willing to put up with. 19:11.826 --> 19:13.249 [SPEAKER_00]: Discipline over motivation. 19:13.309 --> 19:14.611 [SPEAKER_00]: I get asked this all the time. 19:14.712 --> 19:16.635 [SPEAKER_00]: Elena, how do you say motivated to work out? 19:16.976 --> 19:18.659 [SPEAKER_00]: How do you say motivated to post content? 19:18.739 --> 19:20.342 [SPEAKER_00]: How do you say motivated for XYZ? 19:20.622 --> 19:23.187 [SPEAKER_00]: Motivation is such a fleeting concept. 19:23.247 --> 19:24.730 [SPEAKER_00]: It's such a fleeting feeling. 19:24.710 --> 19:27.997 [SPEAKER_00]: It is like that toxic axe you cannot rely on it. 19:28.558 --> 19:37.516 [SPEAKER_00]: It's great when it comes, but it's a discipline that you need to build, that you need to set and maintain, that is going to allow you to reach whatever your goals are. 19:37.857 --> 19:43.208 [SPEAKER_00]: No matter how big, how small they are, discipline is what's going to get you there and not motivation. 19:43.188 --> 19:47.172 [SPEAKER_00]: I'm so sorry to break your heart and to tell you that, in fact, I'm not at all. 19:47.432 --> 19:49.694 [SPEAKER_00]: Discipline is your best friend, not motivation. 19:49.854 --> 19:52.236 [SPEAKER_00]: Motivation is your toxic ax, your worst enemy. 19:52.256 --> 19:53.497 [SPEAKER_00]: You don't want to rely on it. 19:53.958 --> 19:56.700 [SPEAKER_00]: It's great when it's there, but don't go searching for it. 19:56.820 --> 20:00.643 [SPEAKER_00]: And lastly, in terms of mind sets, lean into discomfort. 20:01.104 --> 20:02.925 [SPEAKER_00]: Discomfort is where that growth lies. 20:03.666 --> 20:11.473 [SPEAKER_00]: If you are constantly just comfortable, kind of gating, skimming, not skimming, skating, 20:11.453 --> 20:12.854 [SPEAKER_00]: sliding through life. 20:13.315 --> 20:16.818 [SPEAKER_00]: You are never going to grow into this person that you want to grow into. 20:17.258 --> 20:18.699 [SPEAKER_00]: Growth lies in the discomfort. 20:19.320 --> 20:20.581 [SPEAKER_00]: It's on the other side of that. 20:20.621 --> 20:27.607 [SPEAKER_00]: It's when you come through that discomfort, that challenge, it's how you build grit, resilience, and momentum in your life. 20:27.848 --> 20:31.311 [SPEAKER_00]: If you constantly run away from the discomfort, you run away from change. 20:32.452 --> 20:33.152 [SPEAKER_00]: I'm sorry, babe. 20:33.172 --> 20:36.035 [SPEAKER_00]: You're going to keep reliving the same story over and over again. 20:36.055 --> 20:39.418 [SPEAKER_00]: You're going to keep having that 20:39.398 --> 20:43.446 [SPEAKER_00]: Old habits don't open new doors right routines. 20:43.967 --> 20:50.601 [SPEAKER_00]: I think having a solid morning routine and night routine are so important I always talk about this you guys know. 20:50.742 --> 20:57.255 [SPEAKER_00]: I think a night routine is almost more important than your morning routine But when it comes to our morning routines 20:57.235 --> 21:02.301 [SPEAKER_00]: I know online it can get super complicated, you can start to feel like you need to do a million one things. 21:03.263 --> 21:04.364 [SPEAKER_00]: Don't overcomplicate it. 21:04.725 --> 21:06.126 [SPEAKER_00]: Don't stress yourself out. 21:06.467 --> 21:10.292 [SPEAKER_00]: Don't try to give yourself a 20 step to do list in the morning. 21:11.153 --> 21:18.482 [SPEAKER_00]: Figure out what your non-negotiables are in terms of the things that make you feel really good mentally, physically, emotionally. 21:18.843 --> 21:23.869 [SPEAKER_00]: What do you need to do in your morning in order to set you up for success? 21:24.049 --> 21:24.610 [SPEAKER_00]: Not me. 21:24.590 --> 21:30.641 [SPEAKER_00]: not your sister, not your brother, your friend, whoever, what do you need? 21:30.661 --> 21:32.945 [SPEAKER_00]: Do you need a moment to journal? 21:33.466 --> 21:34.768 [SPEAKER_00]: Do you need silent time? 21:35.369 --> 21:36.932 [SPEAKER_00]: Do you need a move your body in the morning? 21:37.132 --> 21:39.596 [SPEAKER_00]: Do you need to get some fresh air sunlight on your face? 21:39.857 --> 21:40.859 [SPEAKER_00]: Do you need a meditate? 21:40.959 --> 21:41.900 [SPEAKER_00]: Do some breath work? 21:42.301 --> 21:43.844 [SPEAKER_00]: Have breakfast, coffee? 21:44.385 --> 21:46.689 [SPEAKER_00]: What are the things that you need in your morning? 21:46.749 --> 21:47.931 [SPEAKER_00]: You're you time? 21:47.911 --> 21:49.372 [SPEAKER_00]: to set you up for success. 21:49.713 --> 21:51.514 [SPEAKER_00]: I know my therapist checked in with me. 21:51.534 --> 21:57.219 [SPEAKER_00]: She's like, I know you always film your morning routines, but do you ever just take a moment just for yourself, not on the camera? 21:57.400 --> 21:59.882 [SPEAKER_00]: Like, you have mornings where the camera is away. 22:00.462 --> 22:03.405 [SPEAKER_00]: You're just doing your morning routine for you to set you up for success. 22:03.485 --> 22:05.647 [SPEAKER_00]: I'm like, yes, I do do that. 22:06.208 --> 22:07.409 [SPEAKER_00]: I found it was really important. 22:07.609 --> 22:08.670 [SPEAKER_00]: I used to not do that. 22:09.050 --> 22:11.212 [SPEAKER_00]: I have found that it has helped me a lot. 22:11.653 --> 22:12.313 [SPEAKER_00]: Night routines. 22:13.074 --> 22:17.698 [SPEAKER_00]: Often, I don't film 22:17.678 --> 22:29.500 [SPEAKER_00]: and it really allows me to disconnect to bring all of that excited energy down into calmness to prep me to rest, to recover, to sleep. 22:29.800 --> 22:33.727 [SPEAKER_00]: I really like to take things slow and easy and to wind down. 22:33.767 --> 22:35.250 [SPEAKER_00]: Try to limit the screens. 22:35.490 --> 22:38.556 [SPEAKER_00]: I try to read haven't really been in the habit of reading lately. 22:38.536 --> 22:39.758 [SPEAKER_00]: but I do try to read. 22:39.778 --> 22:47.789 [SPEAKER_00]: I talked to my boyfriend before bed so I'm not on watching a TV show or scrolling on TikTok or Instagram. 22:47.969 --> 22:56.381 [SPEAKER_00]: I take time to do my oral hygiene, my skincare routine to get comfy and cozy and kind of set the vibe in my apartment. 22:56.441 --> 22:57.883 [SPEAKER_00]: I never really have big lights on. 22:58.364 --> 23:01.388 [SPEAKER_00]: I keep everything kind of soft and warm and dimlit. 23:01.368 --> 23:07.163 [SPEAKER_00]: I put my hatchle arm clock on on my sound machine and really just wind myself down for bad. 23:07.223 --> 23:16.407 [SPEAKER_00]: When you think about babies like now I see my sister with my two nephews, they're both very young, three and one and they have like this such a calming nighttime routine she puts 23:16.387 --> 23:45.988 [SPEAKER_00]: the noise machine on and she'll take them into their bedroom and read them a story like kind of treat yourself like a little baby yeah stop just scrolling nonsense on your phone stop working right into the last minute before bed stop working in your bed you know really allow your bedroom to be the sanctuary this place where you can look forward to coming to relax to have that downtime really encourage yourself to not work in your bed to separate work 23:45.968 --> 23:51.477 [SPEAKER_00]: and to allow your bedroom to become this sanctuary, this peaceful place for you. 23:51.737 --> 23:55.743 [SPEAKER_00]: And lastly, workout split, finding a workout split that works really good for you. 23:55.823 --> 23:59.028 [SPEAKER_00]: I find mine always kind of shift as the season's got warmer. 23:59.048 --> 24:02.053 [SPEAKER_00]: I walk outside a lot more as opposed to being on the treadmill. 24:02.033 --> 24:17.055 [SPEAKER_00]: I ran outside as opposed to being on the treadmill, um, I find them a lot more active in terms of getting my steps in in the warmer months, which is really nice, but it's a new season, a new opportunity for you to set goals for you to create a new game plan. 24:17.035 --> 24:26.344 [SPEAKER_00]: If you find you haven't been loving your workout routine workout split definitely look into that I know I'm gonna be looking into my new routine post-high rocks. 24:26.765 --> 24:31.229 [SPEAKER_00]: I'm cons and plating right now Maybe running the Toronto waterfront half in the fall. 24:31.450 --> 24:44.663 [SPEAKER_00]: My friend Jordan is trying to convince me to run it with her and my boyfriend's running the full So maybe I'll do it, but we'll see anyways last little section of our episode our current faves or my current faves rather 24:44.643 --> 24:47.126 [SPEAKER_00]: I've been loving wearing a good puffer vassigan. 24:47.186 --> 24:51.652 [SPEAKER_00]: I love my super puff one from Oricia, but I also really love my Canada goose one. 24:51.832 --> 24:52.893 [SPEAKER_00]: A good denim coat. 24:52.913 --> 24:56.217 [SPEAKER_00]: Mine is, I think, from Oakland for Levi's, also has really good ones. 24:56.358 --> 25:00.302 [SPEAKER_00]: I have an older one from Brandy, Melville, just like any good denim coat. 25:00.322 --> 25:01.584 [SPEAKER_00]: I love an oversized one. 25:01.784 --> 25:04.768 [SPEAKER_00]: A leather jacket, mine is thrifted from eBay. 25:04.868 --> 25:08.052 [SPEAKER_00]: It's the brand Dan Yeh, and it's a mens leather jacket. 25:08.032 --> 25:08.833 [SPEAKER_00]: it's so good. 25:08.893 --> 25:17.104 [SPEAKER_00]: What I love about with that leather jacket is it has a thermal liner inside, which is great for the colder months, but as it gets warmer, I take it out, because otherwise it's too warm. 25:17.244 --> 25:18.385 [SPEAKER_00]: I love a good fleece. 25:18.866 --> 25:23.452 [SPEAKER_00]: I love my Canada goose fleeces, ericcia also has sending ones, and Lilo. 25:23.632 --> 25:27.917 [SPEAKER_00]: Ben obsessed with the new road, lipis, the new lip, lip peptide. 25:28.097 --> 25:29.980 [SPEAKER_00]: I think it's like the boost one. 25:30.020 --> 25:34.866 [SPEAKER_00]: It's like the plumping one in the 25:34.846 --> 25:41.011 [SPEAKER_00]: That one's really good and then I just got the new sweet pea tinted lip peptide, which I really love. 25:41.051 --> 25:43.641 [SPEAKER_00]: I love all of her little sparkly tinted ones. 25:43.942 --> 25:44.603 [SPEAKER_00]: facials. 25:45.123 --> 25:46.084 [SPEAKER_00]: Love a good facial. 25:46.505 --> 25:50.329 [SPEAKER_00]: I think especially coming into spring, getting all that dry, dead skin off from. 25:50.489 --> 25:53.412 [SPEAKER_00]: The winter, Kotili is my go-to place in the city. 25:53.452 --> 25:55.535 [SPEAKER_00]: I'm about to try fix facial bar. 25:56.015 --> 26:00.720 [SPEAKER_00]: So I'll report back if I like that, but Kotili is definitely where I go. 26:00.760 --> 26:03.523 [SPEAKER_00]: Outdoor walks, so excited for the outdoor walks. 26:03.563 --> 26:08.869 [SPEAKER_00]: This morning walking to Hirox, it felt so nice to be in my vest and for it to be warm. 26:08.849 --> 26:10.311 [SPEAKER_00]: the sunshine with that. 26:10.431 --> 26:15.339 [SPEAKER_00]: It's been obsessed with newtrophil and my sculpt serum and loving my baby pink nails. 26:15.619 --> 26:17.462 [SPEAKER_00]: But I'm so excited for spring. 26:17.522 --> 26:27.978 [SPEAKER_00]: I'm so excited for the warmer weather for patio season and just to have some normal temperatures and not feel like I have to bundle up every single time. 26:27.998 --> 26:31.364 [SPEAKER_00]: I leave the door because it's been so freezing here this winter. 26:31.424 --> 26:33.567 [SPEAKER_00]: Apparently it's supposed to be a really hot summer. 26:33.627 --> 26:34.548 [SPEAKER_00]: Holy shit, you guys. 26:34.568 --> 26:36.051 [SPEAKER_00]: It's like 14 degrees outside right now. 26:36.071 --> 26:37.573 [SPEAKER_00]: I'm so excited to step outside. 26:37.553 --> 26:41.277 [SPEAKER_00]: But that is the end of our spring reset episode. 26:41.438 --> 26:49.407 [SPEAKER_00]: If you have any requests, comment, leave them on Spotify, send them into my DM's at Morning Ray Podcasts or at Alana Bloomberg on Instagram. 26:49.427 --> 26:50.408 [SPEAKER_00]: I love you guys so much. 26:50.469 --> 26:54.994 [SPEAKER_00]: Make sure to leave a rating or review on Apple Podcasts or Spotify that is how you can help support the podcast. 26:55.014 --> 26:59.800 [SPEAKER_00]: Five-star views are always preferred, but I will always take whichever. 26:59.820 --> 27:03.064 [SPEAKER_00]: I love you guys so much and we'll chat soon. 27:03.084 --> 27:05.046 [SPEAKER_00]: Bye guys, see you next week.