Latest / Mocktail Minutes / Healthy Hacks for Your Desk Job

Transcript

Healthy Hacks for Your Desk Job · Mocktail Minutes

• 0:21
  Track 1: Hello everyone.
• 0:22
  Track 1: Welcome back to this week's episode of Mocktail Minutes.
• 0:25
  Track 1: This is Bailey.
• 0:26
  brianna_1_09-18-2023_171806: And this is Brianna.
• 0:28
  Track 1: This week I am drinking Revive.
• 0:31
  Track 1: I don't know if I've done one of these yet or not, but I got the Tangerine peach flavor.
• 0:35
  Track 1: It's a probiotic seltzer.
• 0:37
  brianna_1_09-18-2023_171806: I don't think you've done that one before, but mine today is just, I feel like I've had so many different drinks today.
• 0:43
  brianna_1_09-18-2023_171806: 'cause we're recording like much later than usual.
• 0:45
  brianna_1_09-18-2023_171806: So I just have water with some trace mineral drops, like some fresh lemon.
• 0:50
  brianna_1_09-18-2023_171806: And then I had leftover mint, so I added that and I'm feeling real fancy.
• 0:54
  Track 1: Oh wow.
• 0:55
  brianna_1_09-18-2023_171806: Yeah.
• 0:56
  brianna_1_09-18-2023_171806: But it's good.
• 0:57
  brianna_1_09-18-2023_171806: I'm like, why don't I do this more like, Fresh mint or something.
• 1:01
  brianna_1_09-18-2023_171806: I don't know.
• 1:01
  brianna_1_09-18-2023_171806: But I like it.
• 1:02
  Track 1: I love adding mint to different drinks, and I've done that at bars before where instead of ordering a mojito, I will basically order mojito without the alcohol or simple syrup.
• 1:13
  Track 1: So I'm basically drinking carbonated water with mint and lime, and it's actually really good.
• 1:17
  Track 1: And I was like, why don't, why have I ever thought about this before?
• 1:20
  brianna_1_09-18-2023_171806: Yeah.
• 1:21
  brianna_1_09-18-2023_171806: That's a good idea.
• 1:21
  brianna_1_09-18-2023_171806: You just made me think like, I have regular carbonated water.
• 1:24
  brianna_1_09-18-2023_171806: I'm probably gonna go add some mint to it after this.
• 1:27
  Track 1: Yeah, there you go.
• 1:28
  Track 1: Like cucumbers.
• 1:29
  Track 1: Really good.
• 1:30
  brianna_1_09-18-2023_171806: Actually, my favorite cocktail that I get, like at a local restaurant,'cause I don't usually have cocktails.
• 1:35
  brianna_1_09-18-2023_171806: I only get it because it has cucumber, mint, and lime.
• 1:39
  brianna_1_09-18-2023_171806: But I will get that cocktail just'cause it has that.
• 1:42
  Track 1: I do the same thing.
• 1:43
  Track 1: Anything with Mint or if you have an espresso martini, that'll really get me, like, that's a hard yes.
• 1:48
  Track 1: If I see an espresso martini on the menu, I'm definitely going to get it.
• 1:52
  Track 1: And every time I see it, Josh is like, oh, here we go.
• 1:54
  Track 1: I'm like,
• 1:55
  brianna_1_09-18-2023_171806: There we go.
• 1:56
  brianna_1_09-18-2023_171806: Bailey with a martini.
• 1:58
  Track 1: Otherwise, I do love a good mojito.
• 2:00
  brianna_1_09-18-2023_171806: Yeah.
• 2:01
  Track 1: Have you ordered the volley seltzers yet?
• 2:04
  brianna_1_09-18-2023_171806: I haven't, and I've been meaning to because we have what is it, a select Wine or what?
• 2:09
  Track 1: Oh yeah.
• 2:09
  Track 1: Is it total wine or
• 2:10
  brianna_1_09-18-2023_171806: Total wine.
• 2:11
  brianna_1_09-18-2023_171806: Thank you.
• 2:12
  brianna_1_09-18-2023_171806: We have one near us and it's actually right by our Costco that I've been going to like every weekend.
• 2:16
  brianna_1_09-18-2023_171806: So I'm gonna do it
• 2:18
  Track 1: Mm-hmm.
• 2:18
  Track 1: Well, you can order them online you get that, you get a discount with my code too.
• 2:23
  brianna_1_09-18-2023_171806: Oh yeah.
• 2:23
  brianna_1_09-18-2023_171806: Well then I'll just do that'cause I like anything you can order to be honest.
• 2:27
  Track 1: Yes, I know.
• 2:28
  Track 1: There's so many products that I use and people ask me, I'm like, well, I ordered it online.
• 2:33
  Track 1: I mean, it is super hard to find like quality protein powders all the time in the stores, or like protein bars, which is super frustrating.
• 2:42
  Track 1: Yeah.
• 2:43
  Track 1: Oh.
• 2:44
  Track 1: We thought about doing some little life updates short and sweet because that's why we're here for mocktail minutes.
• 2:50
  Track 1: So short and sweet will, I don't know, a win, I guess we can call it.
• 2:55
  Track 1: Great thing that happened.
• 2:57
  Track 1: I am building a house now.
• 3:00
  brianna_1_09-18-2023_171806: Applause.
• 3:01
  Track 1: Yes, it's like a good feeling, but it's also like we just have to pick out so many things and it won't be ready till next summer.
• 3:09
  Track 1: So.
• 3:09
  brianna_1_09-18-2023_171806: It's okay.
• 3:10
  Track 1: that's fine.
• 3:11
  Track 1: We have time to settle in, time to sell some stuff that we don't wanna move, so we have less things to move.
• 3:17
  Track 1: And then, yeah, we start picking everything out probably next week.
• 3:21
  Track 1: I did not realize, like, I mean, I realized that all these pieces go into a house, but it's not something you think about when you're building a house.
• 3:28
  Track 1: Like you think about floors, walls, not doorknobs.
• 3:33
  Track 1: Like I have to decide what doorknob I want.
• 3:35
  brianna_1_09-18-2023_171806: Oh, you're going like, it's like a all in, It's like
• 3:37
  Track 1: literally.
• 3:39
  Track 1: Yes.
• 3:39
  Track 1: Like right now we have dirt and that is it.
• 3:42
  brianna_1_09-18-2023_171806: That's your little plot of dirt.
• 3:44
  brianna_1_09-18-2023_171806: That's exciting.
• 3:45
  brianna_1_09-18-2023_171806: It's gonna be fun.
• 3:46
  brianna_1_09-18-2023_171806: It's gonna be fun.
• 3:47
  Track 1: Yes.
• 3:48
  Track 1: And then you'll have to come to Missouri for my house warming party and enjoy my Missouri weather in the summer.
• 3:53
  brianna_1_09-18-2023_171806: that's okay.
• 3:54
  brianna_1_09-18-2023_171806: I'm sure it's not that much different than Texas, so I'm sure I'll.
• 3:58
  Track 1: mean, it could be 60 degrees or it could be 110 and very humid, so.
• 4:05
  brianna_1_09-18-2023_171806: it could be
• 4:05
  Track 1: Mm-hmm.
• 4:06
  brianna_1_09-18-2023_171806: know, that's always a fun thing that we deal with in the summer too.
• 4:09
  Track 1: How's your week been?
• 4:10
  brianna_1_09-18-2023_171806: exciting.
• 4:10
  brianna_1_09-18-2023_171806: My week has been good.
• 4:11
  brianna_1_09-18-2023_171806: I do not have anything definitely nearly as exciting as that, but it's been going good.
• 4:17
  brianna_1_09-18-2023_171806: I feel like we've caught our back to school groove.
• 4:19
  Track 1: Yes.
• 4:20
  brianna_1_09-18-2023_171806: We're in it.
• 4:21
  brianna_1_09-18-2023_171806: We're starting all the sports.
• 4:23
  brianna_1_09-18-2023_171806: So that's been interesting.
• 4:24
  brianna_1_09-18-2023_171806: But overall it's been going smooth.
• 4:26
  Track 1: Are all three boys in sports
• 4:29
  brianna_1_09-18-2023_171806: Yes.
• 4:29
  brianna_1_09-18-2023_171806: But I got, yeah.
• 4:32
  brianna_1_09-18-2023_171806: You know, and I always try to be that parent that's like, I'm gonna let them all do different things that they love.
• 4:36
  brianna_1_09-18-2023_171806: I put a cap on it, you know, luckily my older boys like to do the same thing.
• 4:40
  brianna_1_09-18-2023_171806: So like right now they're doing B M X and that's It's a little different than regular sports'cause they don't have like a ton of practices or stuff they have to go to.
• 4:49
  brianna_1_09-18-2023_171806: So it's like you choose when you go, and then my youngest is in T-ball, which is just a wreck
• 4:53
  Track 1: Mm-hmm.
• 4:55
  brianna_1_09-18-2023_171806: they're, it's a wreck.
• 4:56
  brianna_1_09-18-2023_171806: Like, God bless the coaches.
• 4:57
  brianna_1_09-18-2023_171806: 'cause I don't know how they do it, but that's fun.
• 4:59
  brianna_1_09-18-2023_171806: So it's like short and sweet, like you show up to the game, both teams bat and then you're done.
• 5:04
  brianna_1_09-18-2023_171806: So,
• 5:05
  Track 1: Oh, well that's nice.
• 5:06
  Track 1: 'cause I know some of my younger cousins that I've watched.
• 5:09
  Track 1: T-ball games can get very long
• 5:11
  brianna_1_09-18-2023_171806: Probably like next year it's gonna be a full on like hour and a half game and it's like, why?
• 5:16
  Track 1: mm-hmm.
• 5:17
  brianna_1_09-18-2023_171806: they're 5, 6, 7, whatever,
• 5:20
  Track 1: I feel like that's like a pain point of moms with kids.
• 5:24
  brianna_1_09-18-2023_171806: yeah.
• 5:26
  brianna_1_09-18-2023_171806: And I totally underestimated how much I would be driving around and sitting at practices and committing weekends to games.
• 5:33
  brianna_1_09-18-2023_171806: Like it's upsetting.
• 5:35
  Track 1: it's gonna be great.
• 5:35
  Track 1: It's gonna be
• 5:37
  brianna_1_09-18-2023_171806: They love it.
• 5:38
  brianna_1_09-18-2023_171806: I'll do it.
• 5:39
  brianna_1_09-18-2023_171806: But I will say some of the games are at eight in the morning and they have to be there beforehand.
• 5:44
  brianna_1_09-18-2023_171806: And I'm like, why eight?
• 5:46
  brianna_1_09-18-2023_171806: That's so rude.
• 5:47
  brianna_1_09-18-2023_171806: On a Saturday.
• 5:48
  brianna_1_09-18-2023_171806: But yeah, it'll be good.
• 5:49
  brianna_1_09-18-2023_171806: I'll survive
• 5:50
  Track 1: Good.
• 5:51
  Track 1: Yes.
• 5:52
  Track 1: So, yeah.
• 5:53
  Track 1: are a little life updates.
• 5:54
  Track 1: us know if you.
• 5:56
  Track 1: Like hearing life updates or if you're just like respectfully no thanks.
• 6:01
  Track 1: I just want to get to the point.
• 6:03
  Track 1: We're not gonna spend like the first 20 minutes talking about life and doing all these ads and everything.
• 6:10
  Track 1: That's not what we're doing.
• 6:11
  Track 1: We just wanna connect with you guys a little bit more, and I think that's been a really fun part of the podcast.
• 6:16
  Track 1: Just getting to know some of you who have cin US dms and you kind of get to know us and our families because They can be pretty entertaining sometimes.
• 6:26
  brianna_1_09-18-2023_171806: Yeah.
• 6:26
  brianna_1_09-18-2023_171806: I always like hearing other podcasters like, Ooh, what's going on in their life?
• 6:30
  brianna_1_09-18-2023_171806: But yeah, if you're like, you know what, I'm just clicking the 32nd forward button every time.
• 6:35
  brianna_1_09-18-2023_171806: Just let us know.
• 6:36
  brianna_1_09-18-2023_171806: We won't.
• 6:36
  brianna_1_09-18-2023_171806: We'll save time.
• 6:37
  brianna_1_09-18-2023_171806: We won't do it.
• 6:38
  Track 1: it won't hurt our feelings, I promise.
• 6:39
  Track 1: We're pretty, we got decently tough skin and we're genuinely asking your opinion here.
• 6:46
  brianna_1_09-18-2023_171806: Yes, exactly.
• 6:47
  Track 1: So let's jump into today's topic.
• 6:50
  Track 1: We're talking about desk jobs, which we both have those and we were kind of talking before we started recording that we're like, oh, we're kind of giving ourself a little bit of motivation.
• 7:01
  Track 1: Personally, I feel like I've been in a little bit of a rutt.
• 7:04
  Track 1: I used to be a lot better about Moving more throughout the day and getting all my morning walks in and after work walks.
• 7:14
  Track 1: But I mean, this past week and I guess like I guess past two weeks have been a little bit crazy and they're happening just not as much as I was doing.
• 7:22
  Track 1: We're
• 7:22
  brianna_1_09-18-2023_171806: Yeah.
• 7:22
  brianna_1_09-18-2023_171806: I will say like when we were prepping for this, I was like, wow, these are all amazing tips.
• 7:27
  brianna_1_09-18-2023_171806: I need to do more of them more consistently.
• 7:30
  brianna_1_09-18-2023_171806: 'cause there's a couple of these that I'm like, Ooh, I do this and I know I shouldn't be.
• 7:34
  brianna_1_09-18-2023_171806: But that isn't that like what we do as humans.
• 7:36
  brianna_1_09-18-2023_171806: Like we know what we should be doing.
• 7:38
  brianna_1_09-18-2023_171806: We don't always do it.
• 7:39
  brianna_1_09-18-2023_171806: So hopefully this will kind of give us the motivation and you to like just do things.
• 7:44
  Track 1: Yeah.
• 7:45
  Track 1: It's common to hear like.
• 7:47
  Track 1: We know what to do, we're just not doing it.
• 7:49
  Track 1: And I think it's more common for this with the simple pieces, like just moving more throughout the day because we're like, it's too simple.
• 7:58
  Track 1: So let's jump into some of the tips.
• 8:00
  Track 1: We have a lot that we kind of thought about, but I mean, something is really interesting is that I found nearly 80% Americans now have a sedentary job.
• 8:11
  Track 1: So I mean that just It's probably a big contributor, I would say, to a lot of chronic diseases that are now prevalent.
• 8:19
  Track 1: I mean, there's several factors that add to that, but I mean, we don't have as many people working on a farm.
• 8:25
  Track 1: We don't have as many jobs where we're up doing all the things.
• 8:30
  Track 1: We have a lot of sitting at a desk all day long.
• 8:33
  brianna_1_09-18-2023_171806: Yeah, and I think like even more so after the pandemic, because then that kind of like showed the world like, oh hey, I don't have to go into work.
• 8:41
  brianna_1_09-18-2023_171806: Like I can do my job from home.
• 8:42
  brianna_1_09-18-2023_171806: So many more people are now just working from home or.
• 8:45
  brianna_1_09-18-2023_171806: Working a desk job, and this is where you gotta kind of be mindful of that sedentary time because like you said, our daily lives aren't what they used to be.
• 8:54
  brianna_1_09-18-2023_171806: We're not, we're not moving.
• 8:55
  brianna_1_09-18-2023_171806: So because of that, we need to make up for that really.
• 8:58
  brianna_1_09-18-2023_171806: Because much sedentary time is not good for you.
• 9:02
  brianna_1_09-18-2023_171806: Like whether your goal is weight loss or not, it's just not good for your health period.
• 9:06
  brianna_1_09-18-2023_171806: Your body likes to move.
• 9:08
  Track 1: and we talked about this in the episode on Neat versus Eat Movement, so go back and listen to that, to talk more about that neat piece of things.
• 9:17
  Track 1: But like we had mentioned, for my steps, I have to be really aware of how to get those in.
• 9:22
  Track 1: Otherwise, it's very easy for me to get to like 2000 steps, but that's just not sufficient it's not sufficient to make me feel good.
• 9:28
  Track 1: It's not sufficient for like decreasing disease risk, anything like that.
• 9:32
  Track 1: So we'll just kind of go through some tips we have thought about.
• 9:37
  Track 1: Number one, I would say staying hydrated is important.
• 9:41
  Track 1: That's another thing that's like, I know I should drink water, but I don't
• 9:46
  brianna_1_09-18-2023_171806: Yeah.
• 9:46
  Track 1: So staying hydrated with actual water.
• 9:50
  Track 1: I mean, a lot of times I hear, I've had some clients that are drinking three, four cups of coffee a day.
• 9:55
  Track 1: I mean, that can be dehydrating you due to the caffeine in it.
• 9:59
  Track 1: So start by swapping out that third, fourth cup of coffee with water.
• 10:06
  brianna_1_09-18-2023_171806: Yeah.
• 10:06
  Track 1: I know caffeine is something that we feel like we kind of need throughout the day, but if you are in need of a steady, if a stimulant all day long to kind of keep you from falling asleep at your desk, it's not because you need more caffeine or, it's because something else is going not great that is causing a snack to, to have a lot of energy.
• 10:25
  brianna_1_09-18-2023_171806: Yeah, and like most of the time it's food, we're just not eating enough.
• 10:29
  brianna_1_09-18-2023_171806: But when you're like I mean, it's an age old dieting trick, right?
• 10:34
  brianna_1_09-18-2023_171806: Like, ooh, if you're hungry, you drink coffee.
• 10:35
  brianna_1_09-18-2023_171806: It really does suppress your appetite.
• 10:37
  brianna_1_09-18-2023_171806: So if you're someone who, like you're habitually rushed in the morning, you skip breakfast, you come to work, you're drinking coffee, finally, you know, like your hormones do their job.
• 10:46
  brianna_1_09-18-2023_171806: Maybe you're running off cortisol, maybe like, you know, glucagon did its thing and you just don't feel hungry.
• 10:51
  brianna_1_09-18-2023_171806: And then.
• 10:52
  brianna_1_09-18-2023_171806: But you're still tired and so you're like, oh, I'm running to the break room.
• 10:55
  brianna_1_09-18-2023_171806: I'm gonna get another cup of coffee.
• 10:57
  brianna_1_09-18-2023_171806: Sooner or later you realize maybe it's 11 30, 12 o'clock and you still haven't eaten today and you're feeling like crap and you're tired.
• 11:04
  brianna_1_09-18-2023_171806: It's because you're just living off coffee.
• 11:05
  brianna_1_09-18-2023_171806: you're not gonna be productive.
• 11:07
  brianna_1_09-18-2023_171806: You're not gonna really like have that brain power or that mental stability that you need to be working.
• 11:12
  brianna_1_09-18-2023_171806: You're just not.
• 11:13
  Track 1: you will feel so much better once you're adequately hydrating and with hydration comes minerals, which I think we're gonna talk about in another episode.
• 11:22
  Track 1: But right now, I mean, if you're not getting enough water, that's where we have to start anyway.
• 11:27
  Track 1: So getting your water in, check in with your coffee intake or your energy drink intake, because.
• 11:34
  Track 1: you should not have to live off that steady need for caffeine all the time.
• 11:39
  Track 1: But also thinking about coffee, like how do you like your coffee?
• 11:42
  Track 1: If you like it with more creamer than coffee, I mean, that could be adding a lot of sugars into it, those added sugars, so that's why you might not feel great either.
• 11:53
  Track 1: That could be why you're more tired because you're having a blood sugar crash.
• 11:56
  Track 1: And then even like the coffee creamers, getting more quality ones, especially if it's something we're using daily,
• 12:03
  brianna_1_09-18-2023_171806: yeah, if it's something you're gonna use every day and maybe even multiple times a day, like invest in a good quality one really, because you don't wanna be on that blood sugar rollercoaster all day, especially if you're just sitting.
• 12:16
  brianna_1_09-18-2023_171806: So, you know, there's a time and place for sugar.
• 12:18
  brianna_1_09-18-2023_171806: Like sugar isn't bad, we need sugar.
• 12:20
  brianna_1_09-18-2023_171806: But if you're doing a lot of like just sitting and you're not moving, you don't really need to have a ton of added sugar It's just gonna set you up for those blood sugar spikes and then falls and you're just gonna kind of be all over the place.
• 12:34
  Track 1: Yeah.
• 12:35
  Track 1: With that being said, I would kind of take a look at our breakfast.
• 12:41
  Track 1: What does your breakfast look like?
• 12:42
  Track 1: Does it exist, number one or big coffee This is a good place to start.
• 12:47
  Track 1: Make sure it exists.
• 12:48
  Track 1: But also the second piece, I would say, does it have at least some protein in it?
• 12:54
  Track 1: I mean, if you're running out the door with a granola bar or a pop-tart or
• 12:58
  brianna_1_09-18-2023_171806: A banana.
• 12:59
  Track 1: banana scarfing down a bowl of cereal, anything that's just mainly carbohydrates.
• 13:04
  Track 1: Again, carbohydrates aren't bad, but that's going to affect your blood sugar, which is gonna affect your mood, which is gonna, also gonna affect your, yeah, your energy, your cravings, your hunger and fullness all throughout the day.
• 13:17
  Track 1: So what does that breakfast look like?
• 13:19
  brianna_1_09-18-2023_171806: Mm-hmm.
• 13:19
  brianna_1_09-18-2023_171806: Yeah.
• 13:20
  brianna_1_09-18-2023_171806: Are you hitting, like really getting a high protein breakfast just sets you up?
• 13:24
  brianna_1_09-18-2023_171806: It sets you up for the day.
• 13:26
  brianna_1_09-18-2023_171806: So, you know, not saying like, oh, cereal is the worst thing, or a granola bar or banana, but pair something with it.
• 13:31
  brianna_1_09-18-2023_171806: Grab like a nut butter packet and maybe some hard boiled eggs and some collagen for that coffee that I know you're gonna have.
• 13:37
  brianna_1_09-18-2023_171806: Like, well, just a couple seconds more.
• 13:40
  brianna_1_09-18-2023_171806: A couple seconds.
• 13:41
  brianna_1_09-18-2023_171806: It doesn't need to be like an elaborate breakfast.
• 13:44
  Track 1: exactly what I was just about to say.
• 13:46
  Track 1: Yeah, it doesn't need to be this whole production of breakfast.
• 13:50
  Track 1: I mainly adjust my breakfast based on how much time I have in the morning if I have to be at work.
• 13:56
  Track 1: Earlier than usual.
• 13:58
  Track 1: I'm not gonna sit there and make eggs.
• 13:59
  Track 1: Like, no.
• 14:00
  Track 1: It takes more time to cook.
• 14:01
  Track 1: It takes more time to sit and actually eat it.
• 14:04
  Track 1: If I need something quick, it's gonna be a smoothie.
• 14:06
  Track 1: It's gonna be something that even, I'll drink it on my way to work in the car.
• 14:11
  Track 1: I mean, it's not ideal to kind of do that.
• 14:12
  Track 1: Ideally, yes, we wanna sit, cure our food, well digest it, but life happens and sometimes we just have to do a smoothie on the run.
• 14:21
  Track 1: And I mean, I guess we're.
• 14:23
  Track 1: I'm sitting while we're driving.
• 14:25
  Track 1: So
• 14:26
  brianna_1_09-18-2023_171806: Right?
• 14:27
  brianna_1_09-18-2023_171806: That's sedentary time.
• 14:28
  brianna_1_09-18-2023_171806: You know
• 14:29
  Track 1: Yeah.
• 14:30
  Track 1: Yeah, exactly.
• 14:30
  Track 1: So it has to be at least a little helpful.
• 14:32
  Track 1: It's gonna be better than not getting in a breakfast at all, or just saying, screw it, because I don't have 30 minutes to do it.
• 14:38
  Track 1: Like Brianna said, doing a banana peanut butter, hard boiled egg, literally so easy.
• 14:44
  Track 1: Sometimes it looks like a protein bar for me.
• 14:46
  Track 1: Sometimes it's a beef stick and eggs, you know, it doesn't have to be.
• 14:50
  Track 1: foods either use your leftovers.
• 14:52
  brianna_1_09-18-2023_171806: That's true.
• 14:54
  brianna_1_09-18-2023_171806: I, I can't tell, I can't tell you how much like that really does make a difference for some people.
• 14:58
  brianna_1_09-18-2023_171806: Like you have permission to have non breakfast foods for
• 15:01
  Track 1: Mm-hmm.
• 15:02
  brianna_1_09-18-2023_171806: you need to have last night's leftovers.
• 15:04
  brianna_1_09-18-2023_171806: do it.
• 15:04
  brianna_1_09-18-2023_171806: If you're one of those people that like, don't care about eating non breakfast foods in the morning, that could be your ticket to setting yourself up for success.
• 15:12
  Track 1: And sometimes you just have an overabundance of leftovers, so it's perfectly fine if you wanna do it at breakfast and lunch, by all means.
• 15:20
  brianna_1_09-18-2023_171806: Yeah, exactly.
• 15:21
  brianna_1_09-18-2023_171806: Make it do with what you have.
• 15:24
  brianna_1_09-18-2023_171806: I guess like we have a couple more on, we have, we have quite a bit on here, but you know, we could like kind of split it into like, I guess I should do a disclaimer.
• 15:32
  brianna_1_09-18-2023_171806: Like, we know not everybody works from home because some of these, some of these tips, People are gonna hear them and think, well, that only works if you work from home.
• 15:41
  brianna_1_09-18-2023_171806: I would challenge that because I feel like all of these, you can kind of like work into, even if you work in an office.
• 15:47
  brianna_1_09-18-2023_171806: But just like we know, like not everyone works at home.
• 15:49
  brianna_1_09-18-2023_171806: Sometimes you're going into the office, but all of these that we're gonna talk about, you can do in some sort of capacity.
• 15:56
  brianna_1_09-18-2023_171806: It may not be perfect, but it could be something.
• 15:59
  brianna_1_09-18-2023_171806: So I think the next one, like should we just talk about standing
• 16:02
  Track 1: Yeah, I think that works.
• 16:04
  Track 1: But yeah, just kind of going off what you said about working from home versus working from the office, looking and thinking about it.
• 16:11
  Track 1: I think I've done all these in the office before.
• 16:13
  Track 1: It's just a matter of planning, getting the resources, but then anytime on any of our episodes, taking what works for you and using things that are gonna be beneficial.
• 16:26
  Track 1: You don't have to apply every single one of these things.
• 16:28
  brianna_1_09-18-2023_171806: So yeah, something you can do is just stand, so basically any.
• 16:33
  brianna_1_09-18-2023_171806: Any less time that you can spend sitting, the better.
• 16:37
  brianna_1_09-18-2023_171806: Use a lot more muscles, you use a lot more energy.
• 16:39
  brianna_1_09-18-2023_171806: Your blood flow is much better.
• 16:41
  brianna_1_09-18-2023_171806: So stand.
• 16:42
  brianna_1_09-18-2023_171806: Can you stand while you check your emails?
• 16:44
  brianna_1_09-18-2023_171806: Can you stand for a couple minutes?
• 16:45
  brianna_1_09-18-2023_171806: Every hour?
• 16:47
  brianna_1_09-18-2023_171806: Can you stand while you're on hold?
• 16:50
  brianna_1_09-18-2023_171806: Can you have a standing desk?
• 16:51
  brianna_1_09-18-2023_171806: I mean, I know not all of us can have a standing desk, but can you just stand more?
• 16:56
  brianna_1_09-18-2023_171806: It sounds so simple.
• 16:58
  Track 1: I am gonna stand right now, now that we're talking about it.
• 17:01
  brianna_1_09-18-2023_171806: I'm just standing right out.
• 17:02
  brianna_1_09-18-2023_171806: I was doing it earlier.
• 17:03
  brianna_1_09-18-2023_171806: I was like standing and hunched over like, do, do, do like I need to do it.
• 17:06
  brianna_1_09-18-2023_171806: You know, just standing or even not sitting on a traditional chair.
• 17:12
  brianna_1_09-18-2023_171806: So like a stability ball because again, you need a lot more muscles.
• 17:15
  brianna_1_09-18-2023_171806: You need a lot more of like those accessory muscles that help you with balance.
• 17:21
  brianna_1_09-18-2023_171806: Can you use a stability ball?
• 17:23
  brianna_1_09-18-2023_171806: Now, this might be one where you're like, I don't wanna use a stability ball in the office.
• 17:26
  brianna_1_09-18-2023_171806: Maybe you have cubicles by other people.
• 17:28
  brianna_1_09-18-2023_171806: Okay, then don't do it.
• 17:29
  brianna_1_09-18-2023_171806: Stand,
• 17:30
  Track 1: Yeah.
• 17:31
  Track 1: Standing is very easy and it doesn't, like I have a standing desk, the whole thing can go up and down.
• 17:37
  Track 1: It's like one of those electric
• 17:39
  brianna_1_09-18-2023_171806: Mm-hmm.
• 17:40
  Track 1: I can actually, we'll put the link to it.
• 17:42
  Track 1: And the show notes but you can also just get one that goes right on top of your desk.
• 17:47
  Track 1: If you use a laptop, you can literally get a laptop holder that rises it up a little bit or get one that holds your whole desktop computer.
• 17:54
  Track 1: just finding what would be realistic for you in your office.
• 17:57
  Track 1: If you have like your own office area, yoga pillows, they will look cute.
• 18:02
  Track 1: Make your office look homey, but also if you're working from a laptop.
• 18:07
  Track 1: I pop on a yoga pillow and sit a little differently there.
• 18:11
  Track 1: I recently have actually changed my desk chair, so now it's like, you know, I'll show it on the video for the YouTube watchers.
• 18:19
  Track 1: Can you see it's literally just like a circle
• 18:21
  brianna_1_09-18-2023_171806: Oh yeah, like a little rollie chair, like a doctor's chair.
• 18:24
  Track 1: Yes.
• 18:25
  Track 1: That's what I use now.
• 18:26
  Track 1: So I had one that was very comfortable, like I could veg out on it.
• 18:32
  Track 1: But I realized because I had that, like I was standing so much less and I wasn't even like sitting up on my own.
• 18:39
  Track 1: I was just kind of vegging out on my chair all day long.
• 18:42
  Track 1: So I switched my chair and I used my standing desk warm, and then it gave me more, more room because I also have a walking pad.
• 18:50
  Track 1: We'll put that in the show links, show link show notes, as well.
• 18:55
  Track 1: So walking pad, it's a lot easier to get to now.
• 18:58
  Track 1: So whenever forming a new habit, make it something that's a no-brainer.
• 19:03
  Track 1: It's easier to do.
• 19:04
  Track 1: It's right in front of your face.
• 19:05
  Track 1: There's less barriers to get it done.
• 19:07
  Track 1: I mainly use it like in the mornings if I'm checking emails kind of just on the downtime that type of thing.
• 19:15
  brianna_1_09-18-2023_171806: I love walking pads, and if you're someone who like maybe you work at home or maybe you take work home with you and you're like, I don't have a walking pad, but I have a treadmill, I have a great desk thing that we can also link that you put on your treadmill to use your laptop on, that you don't have to walk super fast.
• 19:32
  brianna_1_09-18-2023_171806: And if you're someone who's like, there's no way I could do that, believe me, I'm one of those people.
• 19:38
  brianna_1_09-18-2023_171806: I will fall face first on a treadmill.
• 19:40
  brianna_1_09-18-2023_171806: Okay?
• 19:40
  brianna_1_09-18-2023_171806: A hundred percent and I can do this.
• 19:41
  brianna_1_09-18-2023_171806: Okay?
• 19:42
  brianna_1_09-18-2023_171806: So you put it on low and something is better than nothing.
• 19:44
  brianna_1_09-18-2023_171806: You may not be in zone two, you may not be breaking any records, but you're moving your body and honestly, you're so much more productive.
• 19:51
  brianna_1_09-18-2023_171806: So if you can get away with a walking pad, do it.
• 19:55
  brianna_1_09-18-2023_171806: if you're someone that like maybe you do a lot of work meetings.
• 19:58
  brianna_1_09-18-2023_171806: take it outside if you can like walk around.
• 20:00
  brianna_1_09-18-2023_171806: Obviously, maybe if you're not talking, if you just gotta be there, it's like all hands.
• 20:04
  brianna_1_09-18-2023_171806: I don't know, whatever fancy terms we're calling meetings these days.
• 20:08
  brianna_1_09-18-2023_171806: Maybe do it while walking, like or just standing.
• 20:11
  brianna_1_09-18-2023_171806: Again, simple standing, but honestly getting some extra steps in at work.
• 20:14
  brianna_1_09-18-2023_171806: Really useful.
• 20:15
  brianna_1_09-18-2023_171806: Especially if you're there eight hours a day, like that's a huge chunk of your day.
• 20:19
  Track 1: Other ideas with meetings, if you kind of have control of how meetings go, if you're one of the higher ups and you have that ability, take like a 15 minute standing meeting.
• 20:31
  Track 1: So that can be a great way because I mean, sitting down people get comfortable.
• 20:35
  Track 1: We just kind of keep chalking.
• 20:38
  Track 1: Standing.
• 20:38
  Track 1: I mean, maybe you get to the point where like, I'm tired of standing.
• 20:41
  Track 1: Let's keep going.
• 20:42
  Track 1: So you can do a standing meeting or also like a walk and talk meeting.
• 20:45
  Track 1: If you're kind of doing just one-on-one, trying to brainstorm ideas.
• 20:49
  brianna_1_09-18-2023_171806: Yeah.
• 20:50
  Track 1: Go walk around the building, go outside and walk.
• 20:53
  Track 1: And it also helps conversation flow a little bit better when you're walking and talking.
• 20:58
  Track 1: So it can release that creative side of your brain.
• 21:01
  brianna_1_09-18-2023_171806: Yeah, you're, yeah, you're just more productive and creative along with walking.
• 21:07
  brianna_1_09-18-2023_171806: Let's talk about like walking on breaks.
• 21:10
  brianna_1_09-18-2023_171806: So usually when you work on an office job, you have a lunch break and you have like two 15 minute breaks.
• 21:15
  brianna_1_09-18-2023_171806: Okay.
• 21:16
  brianna_1_09-18-2023_171806: This is a time where a lot of people will work through their break.
• 21:20
  brianna_1_09-18-2023_171806: And you know, that's a conversation about like work-life balance because you should absolutely be taking some breaks.
• 21:25
  brianna_1_09-18-2023_171806: I know that it feels like you can't, you have so much work to do, work's not gonna get done.
• 21:29
  brianna_1_09-18-2023_171806: But the burning, the, the building will not burn down.
• 21:33
  brianna_1_09-18-2023_171806: If you take a five minute break and you go outside and you take a lap around the building, it will not, same with your lunch.
• 21:38
  brianna_1_09-18-2023_171806: Like, you should not be working through your lunch and not eating or not, you know, getting up and moving.
• 21:44
  brianna_1_09-18-2023_171806: You will be so much more productive if you take that walk and you probably maybe even might get done with work more quickly than if you were to, you know, keep trudging through that So use, even if you have like maybe a big building, like can you take a lap around your building?
• 21:58
  brianna_1_09-18-2023_171806: You know, like take walks at work, get up, stretch those legs, move.
• 22:04
  Track 1: And some of these things that we're talking about, we talked about in the Neat Versus Eat episode, but I think it helps to reiterate these simple pieces that we just, we overlook.
• 22:14
  Track 1: So yeah, using that break, get your luncheon.
• 22:16
  Track 1: Like don't skip a lunch to go on a walk, but like, get your luncheon, then go on a walk or take breaks every hour.
• 22:22
  Track 1: Kind of how we talked about in the previous episode.
• 22:24
  Track 1: So you kind of brought up kind of like the work life boundaries, the relationship that we have with work.
• 22:30
  Track 1: Number one, I think around that your relationship with your peers can affect how your work.
• 22:38
  Track 1: Type of mindset is, so we'll get to mindset in a second at work, but having good relationships with your people is going to be helpful just for your mental health, number one.
• 22:50
  Track 1: But also setting those boundaries with, all right, I'm at work, this is my work time.
• 22:55
  Track 1: I'm at home.
• 22:56
  Track 1: This is my home time.
• 22:57
  Track 1: Especially that work from home atmosphere.
• 23:00
  Track 1: If you're someone working from home, it is so hard to be able to set those boundaries because, I mean, I.
• 23:07
  Track 1: Your home is where your work is.
• 23:09
  brianna_1_09-18-2023_171806: Yep.
• 23:09
  brianna_1_09-18-2023_171806: I mean we have like some good tips for this and this is something like I had to get kind of ruthless with, because it's so easy to keep checking your emails or checking your laptop or checking your slack or whatever it is that everything kind of like melds together.
• 23:22
  brianna_1_09-18-2023_171806: So use the do not disturb if you have an iPhone, which most people do, and I think even Android has a similar feature, but use the Do Not Disturb feature and set different settings so you can do certain settings where you're not gonna get certain notifications after a certain time for certain apps.
• 23:39
  brianna_1_09-18-2023_171806: This is like crucial do it.
• 23:41
  brianna_1_09-18-2023_171806: And sometimes even on the split side, if you're trying to be more productive at work, like set notifications to not come from like social media and that sort of thing while you're working because we don't do well.
• 23:51
  brianna_1_09-18-2023_171806: Moving from task to task to task.
• 23:53
  brianna_1_09-18-2023_171806: Like just, you know, rapid fire,
• 23:55
  Track 1: Mm-hmm.
• 23:56
  brianna_1_09-18-2023_171806: if you think you do.
• 23:57
  Track 1: And then I don't know about you guys, but sometimes where like my mind feels mushy, then I'm like, okay, let me just grab my phone and hop on TikTok.
• 24:05
  Track 1: And then I look out the clock and it's been like 25 minutes.
• 24:07
  Track 1: I'm like,
• 24:08
  brianna_1_09-18-2023_171806: Yeah, a little like
• 24:09
  Track 1: Well, yeah, I'm like, it probably would've been better just to get a walk around the building and then I could have finished all my stuff and then I would've been done.
• 24:16
  Track 1: But instead I just spent 20 minutes on
• 24:18
  brianna_1_09-18-2023_171806: Yeah, I dragged it out It's so true.
• 24:22
  brianna_1_09-18-2023_171806: So just like really focusing like, okay, I'm here to work.
• 24:25
  brianna_1_09-18-2023_171806: I'm gonna work, okay.
• 24:26
  brianna_1_09-18-2023_171806: I'm here to be home and be present with my family.
• 24:28
  brianna_1_09-18-2023_171806: Okay.
• 24:29
  brianna_1_09-18-2023_171806: I'm here to, I'm at home, but I'm technically working from home.
• 24:32
  brianna_1_09-18-2023_171806: So let's, you know,
• 24:33
  Track 1: what's your work time?
• 24:34
  brianna_1_09-18-2023_171806: yeah, let's have these boundaries, these our brains just work so much better that way.
• 24:38
  brianna_1_09-18-2023_171806: Even though we wanna think we can do all the multitasking, we're not very good
• 24:42
  Track 1: Mm-hmm.
• 24:43
  Track 1: .I used to think that was a, like strong suit quality.
• 24:47
  Track 1: Like, you know, you list your qualities for jobs and whatever, or like use you're proud of for yourself.
• 24:53
  Track 1: Like multitasker, I can do all the things at one time.
• 24:56
  Track 1: Like that is such a stupid answer.
• 24:58
  Track 1: Like
• 24:59
  brianna_1_09-18-2023_171806: Yeah, I, every job that I've ever applied for, that's been my strengths.
• 25:03
  brianna_1_09-18-2023_171806: Multitasking.
• 25:04
  Track 1: like I think prioritizer over multitasking.
• 25:08
  brianna_1_09-18-2023_171806: Yeah.
• 25:09
  Track 1: like task oriented.
• 25:11
  Track 1: I don't know.
• 25:12
  Track 1: But that's besides the point right now.
• 25:14
  Track 1: So the mindset at work.
• 25:16
  Track 1: If you are someone who you're like, I hate my job.
• 25:20
  Track 1: It's very toxic.
• 25:22
  Track 1: It's something I dread going to every day.
• 25:26
  Track 1: I would really encourage you to kind of sit with that feeling and decide like, is there a true reason why it's toxic?
• 25:34
  Track 1: Is there, like, why do we have these type of feelings?
• 25:37
  Track 1: Is it something that can be fixed?
• 25:38
  Track 1: Is this something about like stories we're telling our stuff in the head, and then when we actually sit and think about it, then we're like, oh, okay.
• 25:46
  Track 1: Logically, it's really not that bad and I actually really enjoy my job.
• 25:49
  Track 1: It's just this one little thing happen that I can't let go of.
• 25:53
  Track 1: So I think the mindset at work is a very huge thing because you, if you are constantly going into a situation, knowing my day is going to suck.
• 26:03
  Track 1: Yeah, your day's gonna suck.
• 26:04
  Track 1: Like, I'm not gonna lie to you.
• 26:06
  brianna_1_09-18-2023_171806: It is.
• 26:07
  Track 1: It's kind of funny because Megan.
• 26:10
  Track 1: With Metabolism Makeover like she has talked about before, how she's had people quit jobs due to going through Metabolism Makeover.
• 26:18
  Track 1: And I always thought it was interesting.
• 26:21
  Track 1: But now, I mean, I'm a year into being a dietician and I'm actually starting to see that Trent too.
• 26:26
  Track 1: I had someone just the other day, she's like, I'm looking for a new job.
• 26:29
  Track 1: I mean, I realized the job that I have, the job I even went to school for.
• 26:33
  Track 1: I don't like it.
• 26:35
  Track 1: I actually Hate it.
• 26:36
  Track 1: And she found something that she really loves because with the changes we've made, she now feels so much better.
• 26:41
  Track 1: She has more brain focus, she has more energy, and she's like, I wanna feel this in all areas of my life.
• 26:47
  Track 1: You know, it's not just enough to feel it in my body.
• 26:50
  Track 1: I like, I wanna feel it when I go to work.
• 26:53
  brianna_1_09-18-2023_171806: Yeah, and I think that's a good point.
• 26:55
  brianna_1_09-18-2023_171806: Like you should love what you do.
• 26:58
  brianna_1_09-18-2023_171806: You do it a lot.
• 26:59
  brianna_1_09-18-2023_171806: You do it for a large portion of your day, a large portion of your year, a large Portion of your life.
• 27:04
  brianna_1_09-18-2023_171806: And you know, not everybody has the luxury to be like, I'm gonna find my dream job and I get it.
• 27:09
  brianna_1_09-18-2023_171806: But if that's you, let's work with what we have and let's figure out like, how can I make my job more enjoyable?
• 27:15
  brianna_1_09-18-2023_171806: Is it that you need to have boundaries?
• 27:17
  brianna_1_09-18-2023_171806: Is it that you need to tell a coworker that you don't really enjoy hearing all her garbage Is it that you need to force yourself to step away and take those walks and brain breaks because no one's telling you you can't, it's just you like, What is it?
• 27:31
  brianna_1_09-18-2023_171806: You know, because we are, we, we spend way too much time at work to hate it.
• 27:35
  Track 1: Mm-hmm.
• 27:36
  brianna_1_09-18-2023_171806: It's gonna bleed over into everything.
• 27:38
  Track 1: form those work besties.
• 27:40
  Track 1: I think as well, that kind of goes back to, to the relationship part of things.
• 27:43
  Track 1: But this is something I was thinking about last night was we spend at least eight hours a day.
• 27:50
  Track 1: If we're working full-time, eight hours a day, five days a week with these people,
• 27:54
  brianna_1_09-18-2023_171806: Yeah.
• 27:55
  Track 1: I mean, we go home and maybe we only see like kids or, or significant others for, I don't know, like four or five hours.
• 28:05
  brianna_1_09-18-2023_171806: Yeah.
• 28:06
  Track 1: And then you're, you're trying to just like take care of the house.
• 28:08
  Track 1: You're trying to keep kids alive.
• 28:09
  Track 1: You're trying to cook dinner, you're trying to go to bed on time, you're trying to take a shower, you're workouts, you know, like all these other things.
• 28:16
  brianna_1_09-18-2023_171806: Yeah.
• 28:17
  Track 1: Yeah.
• 28:17
  Track 1: So I mean during the week we spend more of our time with our work people than our home people, which it was kind of sad to think about it, but at the same time I'm like, that's a kind of an empowering, empowering feeling to be like, you know what?
• 28:31
  Track 1: I really do need to get that mindset right around work.
• 28:35
  Track 1: cause I spend so much time there.
• 28:37
  brianna_1_09-18-2023_171806: Yeah, I agree.
• 28:38
  brianna_1_09-18-2023_171806: I'm gonna do a little like circle back to the movement thing before we go to our other tips.
• 28:43
  brianna_1_09-18-2023_171806: Something.
• 28:44
  brianna_1_09-18-2023_171806: My husband does this.
• 28:45
  brianna_1_09-18-2023_171806: He's like the, the fitness mobility, whatever guy, guru guy.
• 28:50
  brianna_1_09-18-2023_171806: I need to say what he is because he listens to the podcast every week and he's like, why don't you say what I do?
• 28:55
  brianna_1_09-18-2023_171806: Okay.
• 28:55
  brianna_1_09-18-2023_171806: So he is a strength and conditioning coach.
• 28:58
  brianna_1_09-18-2023_171806: He just started going to grad school to become a pt.
• 29:02
  brianna_1_09-18-2023_171806: Like
• 29:02
  Track 1: Oh wow.
• 29:03
  brianna_1_09-18-2023_171806: his jam.
• 29:03
  brianna_1_09-18-2023_171806: Okay, this is his jam.
• 29:04
  brianna_1_09-18-2023_171806: So there you go, Vic.
• 29:06
  brianna_1_09-18-2023_171806: There's your shout out.
• 29:08
  Track 1: We just got done with school and now he's like, no, let me go to school
• 29:11
  brianna_1_09-18-2023_171806: I know.
• 29:12
  brianna_1_09-18-2023_171806: I'm like, why are we doing this?
• 29:13
  brianna_1_09-18-2023_171806: This is not good.
• 29:14
  brianna_1_09-18-2023_171806: Like I just, bad idea.
• 29:16
  brianna_1_09-18-2023_171806: we're taking it day by day.
• 29:17
  Track 1: Well, good luck.
• 29:19
  Track 1: You get a shout out to me too.
• 29:21
  brianna_1_09-18-2023_171806: right?
• 29:22
  brianna_1_09-18-2023_171806: So something he likes to do, it's not something he coined, but it's something he's like done a lot of looking into is these things called like movement snacks and basically just like, you know, I think there's like an actual term by other people that coined it.
• 29:34
  brianna_1_09-18-2023_171806: But anyways, movement snacks is what he calls them.
• 29:37
  brianna_1_09-18-2023_171806: Get up like set a timer, use your Alexa, use your phone, whatever it is.
• 29:41
  brianna_1_09-18-2023_171806: Every hour you get up and you just do like some quick movement, like he works from home so he can get up and do like a couple of air squat.
• 29:48
  brianna_1_09-18-2023_171806: He does some pushups and then he does like banded pullbacks.
• 29:51
  brianna_1_09-18-2023_171806: So I get it.
• 29:52
  brianna_1_09-18-2023_171806: If you're in an office, like you might not wanna be doing pushups, but if you can do squats, great.
• 29:58
  brianna_1_09-18-2023_171806: 'cause it's your leg muscles, you're getting that blood flow, like you're doing movement, you're doing more movement than you would if you were sitting.
• 30:03
  brianna_1_09-18-2023_171806: And then the banded pullbacks are great, especially if you work at a computer and you're just like hunched over like, I mean sometimes he'll like throw it at me and be like, do some banded pools.
• 30:13
  brianna_1_09-18-2023_171806: 'cause you're like looking like a car gole over there.
• 30:15
  brianna_1_09-18-2023_171806: But you know, just like doing a couple of those, getting your muscles like used to being in the upright position'cause we are so hunched every day.
• 30:22
  brianna_1_09-18-2023_171806: But that's something that he likes to do when he is like Trying to incorporate more movement that you could, it takes, I think it takes him like 60 seconds
• 30:31
  Track 1: Yeah.
• 30:32
  Track 1: Even calf raises.
• 30:33
  Track 1: Those are some that you can do without looking like a complete weirdo.
• 30:38
  Track 1: I mean, some people walk by my office and they're like, what's going on?
• 30:40
  Track 1: And they're, don't mind me.
• 30:42
  brianna_1_09-18-2023_171806: Dietician.
• 30:45
  brianna_1_09-18-2023_171806: Just don't mind her.
• 30:46
  Track 1: Yes.
• 30:47
  brianna_1_09-18-2023_171806: Yeah.
• 30:48
  brianna_1_09-18-2023_171806: And you know what?
• 30:48
  brianna_1_09-18-2023_171806: Sometimes like we get in our own way, like you would be surprised how many of your coworkers kind of wanna do these things too, but they don't because they're like, I'm gonna be the only one.
• 30:57
  brianna_1_09-18-2023_171806: So like, just do it.
• 30:58
  Track 1: Just do it and then maybe everyone in the office will have like a squat time and it could be team building.
• 31:06
  Track 1: Yes.
• 31:06
  Track 1: Because yeah, like I'm the only one who has a walking pad in my office, but like, so I'm in a chiropractor's office.
• 31:14
  Track 1: And they will walk by their patients by me and be like, see, go look at her walking pad So I'm influencing people here to get a walking pad.
• 31:22
  brianna_1_09-18-2023_171806: Oh, here's the link.
• 31:24
  Track 1: yes.
• 31:24
  Track 1: I'm like on display
• 31:26
  brianna_1_09-18-2023_171806: Yeah,
• 31:27
  Track 1: sorry, stink a little bit.
• 31:28
  Track 1: I wasn't planning on seeing anyone.
• 31:31
  brianna_1_09-18-2023_171806: Oh, sorry.
• 31:31
  brianna_1_09-18-2023_171806: Don't mind me.
• 31:32
  brianna_1_09-18-2023_171806: Just I, yeah, but seriously, like you'd be surprised.
• 31:35
  Track 1: Mm-hmm.
• 31:36
  brianna_1_09-18-2023_171806: it.
• 31:36
  brianna_1_09-18-2023_171806: But yeah, like now kind of moving on from the movement, let's talk about like being mindful in the break room.
• 31:44
  Track 1: Yes, that is a huge one.
• 31:46
  Track 1: I actually notice this more with nurses.
• 31:50
  Track 1: There's a lot of treats in the nurses' break room, and I mean, a lot of times it's cookies, it's cupcakes.
• 31:56
  Track 1: It's more the sweeter items.
• 31:58
  Track 1: Most people aren't celebrating with a rotisserie chicken, so let's be.
• 32:03
  brianna_1_09-18-2023_171806: a veggie tray.
• 32:04
  Track 1: Yeah, I mean, that's what we would bring as dieticians because we wanna make sure everyone is pooping right?
• 32:09
  Track 1: But.
• 32:10
  brianna_1_09-18-2023_171806: Yeah, there's some fiber in there.
• 32:12
  Track 1: Or maybe it's like donuts in the morning.
• 32:14
  Track 1: So I think instead of just mindlessly going back and forth eating all day long in the break room, this is where having those set meal times is going to be important and just planning for it.
• 32:27
  Track 1: So like breakfast, if you're coming in, there's donuts in there, or you just never know when donuts are gonna be there.
• 32:33
  Track 1: If you're having your breakfast every morning, you're gonna start off with more blood sugar balancing meal.
• 32:38
  Track 1: And then when you get there, you can decide, do I want a donut?
• 32:42
  Track 1: Do I actually want it?
• 32:43
  Track 1: Instead of just leading by, I'm so hungry because I haven't ate yet.
• 32:47
  Track 1: I had my coffee, I'm on a sugar rush from the creamer, and now I'm gonna add a donut because I'm starving.
• 32:52
  Track 1: And then you have like maybe two or three donuts.
• 32:56
  brianna_1_09-18-2023_171806: Yeah, because you're hungry.
• 32:57
  Track 1: Yeah, I mean, or you just continue to have cravings all day long.
• 33:01
  Track 1: Whereas if you had that breakfast before, you got the protein and you got some fat and you got some fiber in, you can come in, you're like, no, I really just want a donut.
• 33:09
  Track 1: Maybe you eat the whole thing.
• 33:10
  Track 1: Maybe you just want half it and then you just stop.
• 33:13
  brianna_1_09-18-2023_171806: Yeah.
• 33:14
  brianna_1_09-18-2023_171806: Or maybe you save it for later to have, like with your snack, or maybe you just don't want it.
• 33:19
  brianna_1_09-18-2023_171806: Like that's, that's something that clients are like, that could never happen to me.
• 33:22
  brianna_1_09-18-2023_171806: It could, and I'm not saying like
• 33:24
  Track 1: I've seen it happen.
• 33:25
  brianna_1_09-18-2023_171806: yeah.
• 33:26
  brianna_1_09-18-2023_171806: Maybe you don't want it and that's totally fine.
• 33:29
  brianna_1_09-18-2023_171806: I like that you said eat consistent meals.
• 33:32
  brianna_1_09-18-2023_171806: This is so important at work, like we talked about breakfast, but when it comes to lunch, having a plan for lunch, maybe knowing like a good place to go around you that has like something that you can order that you feel good about, that you're not just rushing trying to get and stuff your face with like, You know, bring in some meal prep order from somewhere that you know, is gonna give you something that you need.
• 33:53
  brianna_1_09-18-2023_171806: But having like an actual mealtime and not eating at your desk.
• 33:59
  Track 1: Yes, that one is huge and something that I've kind of started to get back in the habit to.
• 34:04
  brianna_1_09-18-2023_171806: Me too.
• 34:05
  brianna_1_09-18-2023_171806: Yeah.
• 34:05
  Track 1: So this is one of those tips then like, okay, I need to work better on it.
• 34:08
  Track 1: But yeah, taking your actual lunch break, go somewhere else to do it if you have that ability because it's going to help break up that.
• 34:18
  Track 1: Meal time versus work time.
• 34:20
  Track 1: If it's not like a full 30 minutes that you have, okay, at least go step away for 15.
• 34:26
  Track 1: Do something to kind of break up that time period.
• 34:29
  Track 1: Get yourself in a relaxed state.
• 34:31
  Track 1: Chew your food well, and you're gonna feel so much better after that lunch period.
• 34:37
  Track 1: Even keeping like your lunchbox in a break room instead of right at your desk can make it a little easier so you're not just Seeing lunch in front of you all day.
• 34:46
  Track 1: If it's something where you're like getting to work and you're eating all of your lunch by 10:00 AM and then you have no lunch,
• 34:51
  brianna_1_09-18-2023_171806: Yeah.
• 34:52
  Track 1: but then also you have to think, okay, but is it I don't have lunch because I didn't eat breakfast?
• 34:57
  Track 1: So there's a lot of factors that go into that as well.
• 35:01
  brianna_1_09-18-2023_171806: and you brought up a good point about like leaving it at your desk because sometimes when we get bored or we need a dopamine hit because let's be honest, not all of us work at jobs that we enjoy and we're gonna be looking for like what's something that can make me happy?
• 35:14
  brianna_1_09-18-2023_171806: Food is one of those things, and so you might just be mindlessly snacking and eating.
• 35:20
  brianna_1_09-18-2023_171806: So yeah, keeping your lunchbox away from you, but also like check in to see what's in your snack drawer.
• 35:25
  brianna_1_09-18-2023_171806: Like snack drawers are so popular.
• 35:27
  brianna_1_09-18-2023_171806: I'm not against'em.
• 35:28
  brianna_1_09-18-2023_171806: I love snacks.
• 35:28
  brianna_1_09-18-2023_171806: I think you should always have snacks, but is your snacks serving a purpose?
• 35:33
  brianna_1_09-18-2023_171806: Do you have your snack snack?
• 35:35
  brianna_1_09-18-2023_171806: Like drawer full of like junk food that like you like to like nibble on and it brings you like happiness and it's not actually bringing you any nutrients.
• 35:41
  brianna_1_09-18-2023_171806: So it's not making you full or doing what a snacks supposed to do like, or is it like good wholesome snacks really.
• 35:47
  brianna_1_09-18-2023_171806: And not to say that you can't have candy, whatever, but if you're candy, if you're a snack drawer is just full of candy and all this other stuff that you're just snacking on all day and actually not getting full from, that's not really doing its job.
• 35:59
  Track 1: Mm-hmm.
• 36:00
  Track 1: and I think that's where snacking kind of gets that bad reputation because it's thought of as the candy.
• 36:06
  Track 1: The chips, the cookies.
• 36:07
  Track 1: Yeah.
• 36:08
  Track 1: I mean, like in my snack drawer, in my office, I have dry fruit and protein bars, and I have electrolyte drinks.
• 36:18
  Track 1: That's all that I kind of need.
• 36:19
  Track 1: Oh, and handful, some nuts.
• 36:21
  Track 1: Those are main snacks I have because they're gonna actually keep me full.
• 36:24
  Track 1: They're gonna actually do their job.
• 36:25
  Track 1: They're gonna add nutrients to it.
• 36:27
  Track 1: It's not just mindlessly eating m and MSM all day.
• 36:31
  Track 1: Personally, my thought about like candy jars or candy bowls on the desk.
• 36:36
  Track 1: Honestly, if you're in the process of implementing these new habits and getting started, I would get rid of it.
• 36:43
  Track 1: It is gonna be a lot easier to break that habit when it's not sitting right in front of you all day.
• 36:48
  Track 1: But I mean, I have full confidence that you would get to the point where, okay, if you wanna have it available for, to share with other people, it's like a connection piece of things.
• 36:59
  Track 1: When you feel comfortable, then start to add it back in, and you're gonna start to notice where you can have candy sitting on your desk all day and you're like, yeah, but I don't really want it.
• 37:08
  brianna_1_09-18-2023_171806: Mm-hmm.
• 37:08
  Track 1: It's not all day.
• 37:10
  brianna_1_09-18-2023_171806: Yeah, because sometimes it's just a habit.
• 37:12
  brianna_1_09-18-2023_171806: And they will say like, we do habits.
• 37:13
  brianna_1_09-18-2023_171806: Like, I mean, if you've ever tried to detox from your phone, you will know that you go to just randomly grab your phone and you're like, what the hell am I doing?
• 37:20
  brianna_1_09-18-2023_171806: Like, I don't need to grab from my phone.
• 37:21
  brianna_1_09-18-2023_171806: You will do that to the candy jar.
• 37:23
  brianna_1_09-18-2023_171806: You just will.
• 37:24
  brianna_1_09-18-2023_171806: And I never really, like my husband is notorious for this.
• 37:27
  brianna_1_09-18-2023_171806: 'cause I used to think like, no, there's no way.
• 37:29
  brianna_1_09-18-2023_171806: Like some people just.
• 37:31
  brianna_1_09-18-2023_171806: Mindlessly do it.
• 37:32
  brianna_1_09-18-2023_171806: They don't even know that you're doing it.
• 37:33
  brianna_1_09-18-2023_171806: My husband's one of those people, like if you put a bag of candy on top of the refrigerator, you ca And if I had a camera, like I could just set it up and see how many times he passes it and grabs candy.
• 37:41
  brianna_1_09-18-2023_171806: And I swear to God, he doesn't even notice.
• 37:43
  brianna_1_09-18-2023_171806: He's just like something he's doing.
• 37:44
  brianna_1_09-18-2023_171806: He's like, I passed a fridge.
• 37:45
  brianna_1_09-18-2023_171806: I grabbed the candy.
• 37:46
  brianna_1_09-18-2023_171806: Like I go about my day and it's like, it just grabbing the candy.
• 37:49
  brianna_1_09-18-2023_171806: And he's one of those people where he's like, I don't, I'm not even noticing I'm eating it.
• 37:53
  brianna_1_09-18-2023_171806: Like it's not even enjoyable for me'cause I don't remember that I'm doing it.
• 37:57
  Track 1: Yeah.
• 37:57
  brianna_1_09-18-2023_171806: maybe it's a habit.
• 37:59
  Track 1: And it's, yeah, like it's one of those things we don't realize even how much we are doing it.
• 38:03
  Track 1: We're like, yeah, we have a candy, and I eat it sometimes, but then we really think about it and we're like, no, I've had four many Hershey bars today, and then I'm doing that five days a week.
• 38:13
  Track 1: That could be something.
• 38:14
  Track 1: I mean, it adds up.
• 38:15
  Track 1: It adds up in the added sugars.
• 38:17
  Track 1: It affects your cravings, it affects your sleep, it affects your energy crashes.
• 38:25
  brianna_1_09-18-2023_171806: Especially if you're sitting.
• 38:26
  Track 1: Mm-hmm.
• 38:28
  brianna_1_09-18-2023_171806: You know, like you're not going out and running after that.
• 38:30
  brianna_1_09-18-2023_171806: You know, not saying that you need to go out and run, but you're not doing anything to use up that energy.
• 38:34
  brianna_1_09-18-2023_171806: You're just sitting there at your computer chugging away and so you have all these like bursts of like, yes, this, you know, food in there that wants to be used right away and it's doesn't have anywhere to go.
• 38:45
  Track 1: exactly.
• 38:46
  brianna_1_09-18-2023_171806: It does.
• 38:46
  brianna_1_09-18-2023_171806: 'cause your body knows what to do with it, but it's not serving you the way you want it to.
• 38:51
  brianna_1_09-18-2023_171806: So,
• 38:51
  Track 1: It's not actually gonna be.
• 38:54
  Track 1: A filling thing.
• 38:55
  brianna_1_09-18-2023_171806: right.
• 38:56
  Track 1: Main point there.
• 38:57
  Track 1: A few other things with food.
• 39:00
  Track 1: Thinking about your lunch, making a plan for it.
• 39:03
  Track 1: We talked about lunch in a previous episode, so go back to hear more tips around that, but just having a plan for it.
• 39:08
  Track 1: Meal prep if you need to, if it makes it a little easier.
• 39:11
  Track 1: Usually I just meal prep protein because that's the hardest to kind of have.
• 39:14
  Track 1: Ready to go hard boiled eggs, crockpot chicken.
• 39:17
  Track 1: Easy peasy.
• 39:19
  Track 1: Like I said, we offer more tips in the lunch episode, so check that out.
• 39:24
  Track 1: But planning for lunch also, if you're working from home, because if you're constantly like, oh, I'll just figure it out when it's time for me to eat,
• 39:30
  brianna_1_09-18-2023_171806: You won't,
• 39:31
  Track 1: it's not gonna work.
• 39:32
  Track 1: I mean, it might work some days, but,
• 39:35
  brianna_1_09-18-2023_171806: your week will go so much smoother if you have some sort of plan.
• 39:38
  brianna_1_09-18-2023_171806: Like, let me just tell you, because it doesn't, you don't
• 39:42
  Track 1: and then it takes like, Time to actually prepare the food.
• 39:45
  Track 1: So then you're having to take a longer lunch break.
• 39:47
  Track 1: You're already trying to do all these things, so just make it easy on yourself.
• 39:51
  Track 1: Plan what you're gonna do.
• 39:52
  brianna_1_09-18-2023_171806: Yeah, plan it out.
• 39:55
  brianna_1_09-18-2023_171806: You'll be happy that you did.
• 39:56
  brianna_1_09-18-2023_171806: Most of the moms listening.
• 39:58
  brianna_1_09-18-2023_171806: I know you're packing like lunches for kids.
• 40:01
  brianna_1_09-18-2023_171806: You put a little lunch pail right by theirs.
• 40:03
  Track 1: Mm-hmm.
• 40:04
  brianna_1_09-18-2023_171806: eat one of their old ones and throw in like some stuff to make like a snack plate.
• 40:08
  brianna_1_09-18-2023_171806: Okay?
• 40:09
  brianna_1_09-18-2023_171806: You don't even need to make it like cook it, like just as you're throwing their stuff in.
• 40:14
  brianna_1_09-18-2023_171806: Toss yourself some food.
• 40:16
  Track 1: Yeah, give yourself your own lunch break at your house,
• 40:19
  brianna_1_09-18-2023_171806: Just do it.
• 40:20
  brianna_1_09-18-2023_171806: Yeah.
• 40:20
  brianna_1_09-18-2023_171806: Be and you'll be so happy.
• 40:21
  brianna_1_09-18-2023_171806: I'm telling you, the weeks that I have lunch figured out and like planned out ahead of time, so much smoother, I'm so much happier.
• 40:28
  brianna_1_09-18-2023_171806: I'm so much less overwhelmed because that's another thing, it's overwhelming.
• 40:32
  brianna_1_09-18-2023_171806: They're constantly being like, what am I gonna feed myself?
• 40:34
  brianna_1_09-18-2023_171806: And it's not a good option to not,'cause then dinner rolls around and you're hangry and it's just the little things, you guys, the little things.
• 40:42
  Track 1: Yeah.
• 40:44
  Track 1: Last tip I think would be around strength training.
• 40:49
  Track 1: So if you're someone who's working to implement strength training right now, decide when a good time is for you to work in your schedule.
• 40:58
  Track 1: Is it before work?
• 40:59
  Track 1: Is it realistic?
• 41:00
  Track 1: If you have kids, are you going to realistically be able to get up before they do if you have to do that for your workout?
• 41:08
  Track 1: Or is it easier for you to do it right after work or can you fit it in on your lunch break?
• 41:13
  Track 1: There's no rule here.
• 41:16
  Track 1: I mean, there's some people, I'd say working out in the morning is better.
• 41:19
  Track 1: It's honestly not a huge difference.
• 41:22
  Track 1: Whenever you can work out consistently, get that in during the week, do that.
• 41:26
  brianna_1_09-18-2023_171806: I would say working out at night is better than not working out at all.
• 41:29
  Track 1: Yeah,
• 41:30
  brianna_1_09-18-2023_171806: and there is I've even had some clients that are like, I am gonna bring a little set of dumbbells to my office or bands or something like that.
• 41:37
  brianna_1_09-18-2023_171806: And you know, this is where that all or nothing like mindset, you need to throw it out the window.
• 41:42
  brianna_1_09-18-2023_171806: 'cause maybe you only have 10 or 15 minutes to do something, but that 10 or 15 minutes adds up.
• 41:47
  Track 1: Yes,
• 41:47
  brianna_1_09-18-2023_171806: That's fine.
• 41:48
  brianna_1_09-18-2023_171806: Doesn't
• 41:49
  Track 1: a little, do a little something.
• 41:51
  Track 1: And I mean, for me, it works better to work out right after work.
• 41:55
  Track 1: If I'm gonna do it, I'm gonna come home, I'm gonna change my clothes and I'm gonna go to the gym.
• 42:00
  Track 1: So, That's just when I'm most motivated because as soon as I like take my shoes off, I kind of relax a little bit.
• 42:06
  Track 1: The last thing I wanna do is get back up and go down to the gym.
• 42:10
  Track 1: Like just Yeah.
• 42:13
  Track 1: I just, I have to do it right after work.
• 42:15
  Track 1: That's when it's gonna happen.
• 42:17
  Track 1: So even if that's what you're trying to do and it's not working out, maybe take it a step further.
• 42:22
  Track 1: Change your clothes before you even leave the office so that you literally go straight to the gym right after work.
• 42:31
  brianna_1_09-18-2023_171806: or if you're someone who has like a gym at your office, there's, I have a lot of clients that have this, like their work will pay for, like, I know their work will pay for like a gym membership or it's across the street or it's in their actual office.
• 42:43
  brianna_1_09-18-2023_171806: Like, take advantage of that.
• 42:44
  brianna_1_09-18-2023_171806: And you don't need to be going like super hard and just come back like sweaty or need to add in a shower or anything.
• 42:50
  brianna_1_09-18-2023_171806: Like, just just, you know, bend, bend a little bit,
• 42:55
  Track 1: bend
• 42:55
  brianna_1_09-18-2023_171806: bit, bend a little bit, like it'll work
• 42:58
  Track 1: over.
• 42:59
  Track 1: Some rls,
• 43:00
  brianna_1_09-18-2023_171806: Yeah, like you guys got it, but hopefully these tips were helpful for you.
• 43:07
  brianna_1_09-18-2023_171806: Again, I don't think you should be taking notes and writing down every single one and like overwhelm yourself with trying to do'em all, but some of them are really small.
• 43:14
  brianna_1_09-18-2023_171806: Hopefully they could be helpful.
• 43:16
  brianna_1_09-18-2023_171806: Try implementing them and see how you feel.
• 43:18
  Track 1: Mm-hmm.
• 43:19
  Track 1: Pick one thing to just do tomorrow.
• 43:21
  brianna_1_09-18-2023_171806: Mm-hmm.
• 43:22
  Track 1: how it goes.
• 43:22
  Track 1: Try it out a few more times before you're like, no, that's stupid, but work on that one habit.
• 43:28
  Track 1: But I would say really the main idea with desk job and kind of things to address when thinking about those goals is, are you mindlessly snacking all day?
• 43:36
  Track 1: Are you sitting all day?
• 43:38
  Track 1: What can we do to fix those two things?
• 43:41
  brianna_1_09-18-2023_171806: Yeah,
• 43:41
  Track 1: you, you'll be golden.
• 43:43
  brianna_1_09-18-2023_171806: yeah, yeah.
• 43:44
  brianna_1_09-18-2023_171806: The objective is to be less sedentary and set yourself up for success.
• 43:51
  Track 1: Yeah, definitely go back to the Neat Movement episode.
• 43:54
  Track 1: You'll get a lot more tips there and some little bit of reiteration of things'cause that's always helpful for the brain.
• 44:00
  Track 1: Check out the lunch.
• 44:02
  Track 1: I think we called it Lunch and learn.
• 44:03
  Track 1: Lunch and Learn episode.
• 44:04
  Track 1: Give you some lunch tips there.
• 44:06
  Track 1: If you have anything that's worked really well for you and your work environment, desk life, lifestyle, send us a message.
• 44:13
  Track 1: Tell us what worked for you, share it on your story.
• 44:15
  Track 1: Tag us because I think everyone is just looking for a little bit of help.
• 44:19
  brianna_1_09-18-2023_171806: Yeah, and everyone likes to know that they're not alone.
• 44:22
  brianna_1_09-18-2023_171806: Like you're not the only one dealing with this feeling, stressed out, feeling like I'm doomed because I have a desk job.
• 44:27
  brianna_1_09-18-2023_171806: Like everybody feels that way and it's not true.
• 44:30
  Track 1: Yeah.
• 44:31
  brianna_1_09-18-2023_171806: Yeah.
• 44:32
  Track 1: All right, everyone, have a great rest of your week.
• 44:35
  Track 1: Next week we are talking about I don't know, what are we talking about next week,
• 44:42
  brianna_1_09-18-2023_171806: Next week.
• 44:43
  Track 1: Oh, we have a guest.
• 44:46
  brianna_1_09-18-2023_171806: Yes.
• 44:47
  brianna_1_09-18-2023_171806: I almost said the name.
• 44:48
  brianna_1_09-18-2023_171806: I'm not gonna do that.
• 44:49
  brianna_1_09-18-2023_171806: But we have a guest
• 44:50
  Track 1: We have a guest and
• 44:52
  brianna_1_09-18-2023_171806: we're talking about Well, we Okay.
• 44:56
  brianna_1_09-18-2023_171806: Yeah, we can, we can talk, we can say what we're talking about.
• 44:58
  brianna_1_09-18-2023_171806: Right.
• 44:59
  Track 1: Yeah.
• 45:00
  Track 1: Yeah.
• 45:01
  Track 1: We'll, we'll say that.
• 45:02
  Track 1: So if you are someone who's listening to this and was like, okay, this kind of applies to me, but not really, and you're more of a shift worker, so I'm assuming it's gonna be a lot of nurses, but other professions as well.
• 45:13
  Track 1: Karen, next week?
• 45:15
  brianna_1_09-18-2023_171806: Tune in.
• 45:15
  brianna_1_09-18-2023_171806: 'cause I know that's a pain point.
• 45:17
  brianna_1_09-18-2023_171806: Like being a shift worker and having a schedule that's different than everybody else.
• 45:21
  brianna_1_09-18-2023_171806: You won't wanna miss this one.
• 45:22
  Track 1: Yeah, and if you're like, I don't need this what you can do, go listen to older episodes, kind of get that reiteration in your brain or some other good podcasts.
• 45:32
  Track 1: I like the Insource podcast with Ashley Moted Olson.
• 45:37
  brianna_1_09-18-2023_171806: Oh
• 45:37
  Track 1: Um, so her.
• 45:39
  brianna_1_09-18-2023_171806: that's it.
• 45:40
  Track 1: yes, her podcast is good, or The Lazy Genius is one that I've recently found, and I like that one.
• 45:48
  Track 1: If you're a Vanderpump Rules person, any of their podcasts, Lala's is my favorite.
• 45:54
  brianna_1_09-18-2023_171806: What have I been listening to lately?
• 45:56
  brianna_1_09-18-2023_171806: I really like the food code.
• 45:58
  brianna_1_09-18-2023_171806: That's a good one.
• 45:59
  brianna_1_09-18-2023_171806: You may not love it if you don't like, huh?
• 46:02
  brianna_1_09-18-2023_171806: Yes.
• 46:03
  brianna_1_09-18-2023_171806: The humor man.
• 46:04
  brianna_1_09-18-2023_171806: I love that one.
• 46:06
  brianna_1_09-18-2023_171806: His are just so long, like sometimes it takes me a week.
• 46:09
  Track 1: Oh yeah, it
• 46:09
  brianna_1_09-18-2023_171806: Think because they're like three hours, but there's some really good ones on there, and he just does such a good way of being like, sometimes I forget what he does.
• 46:17
  brianna_1_09-18-2023_171806: I'm like, wow.
• 46:17
  brianna_1_09-18-2023_171806: You're like crazy smart.
• 46:19
  brianna_1_09-18-2023_171806: Thank you for this down
• 46:22
  Track 1: yes.
• 46:22
  Track 1: Dr.
• 46:22
  Track 1: Mark Hyman, he has one.
• 46:25
  Track 1: Sometimes I also will just search for the Glucose goddess and listen to some that she has been a guest on.
• 46:31
  Track 1: So,
• 46:32
  brianna_1_09-18-2023_171806: good idea.
• 46:33
  Track 1: Just some podcast episodes if next week doesn't apply to you.
• 46:37
  Track 1: But yeah, we still have the giveaway coming up once we get to 3000 downloads.
• 46:41
  Track 1: We are very close, so please share with your friends and family if you like to hear us talk.
• 46:47
  brianna_1_09-18-2023_171806: Yes, please.
• 46:48
  brianna_1_09-18-2023_171806: Because we have super fun stuff coming up.
• 46:50
  Track 1: Yep.
• 46:51
  Track 1: And I just added more to the giveaway basket so you're not
• 46:55
  brianna_1_09-18-2023_171806: I want it.
• 46:56
  Track 1: Yes,
• 46:57
  brianna_1_09-18-2023_171806: I'm gonna do it.
• 46:58
  brianna_1_09-18-2023_171806: I'm gonna apply.
• 46:58
  brianna_1_09-18-2023_171806: I'm just
• 46:59
  Track 1: Yeah.
• 47:00
  Track 1: All right, everyone.
• 47:01
  Track 1: Have a great week once again and we'll talk to you next week.
• 47:04
  brianna_1_09-18-2023_171806: All right.
• 47:05
  brianna_1_09-18-2023_171806: Bye.
• 47:06
  Track 1: Bye.