Latest / She Rises with Ashy & Tijana / 181. 🌠 Resolutions Are Dead: The Ritual Glow-Up You Need to Success In 2026.

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181. 🌠 Resolutions Are Dead: The Ritual Glow-Up You Need to Success In 2026. · She Rises with Ashy & Tijana

• 0:05
  Speaker 1: Apologie production.
• 0:13
  Speaker 2: She Rises Twelve Days of Christmas.
• 0:16
  Speaker 1: I can't believe we're at date eleven. Welcome back to
• 0:19
  Speaker 1: She Rises, twelve Days of Christmas. I hope you have
• 0:22
  Speaker 1: thoroughly enjoyed it all. We've got two days left and
• 0:24
  Speaker 1: today's is a lot of fun. It's at top ten
• 0:27
  Speaker 1: glow up tips to finish off the year and just
• 0:29
  Speaker 1: kind of give you that headstart leading into twenty twenty six.
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  Speaker 2: Absolutely, let's get into it.
• 0:34
  Speaker 1: What's your number one?
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  Speaker 2: My number one is making time to go on a
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  Speaker 2: solo date with yourself. Oh love, I think there is
• 0:40
  Speaker 2: so much power beyond all the fear going on a
• 0:43
  Speaker 2: solo date, because not only do you allow space for
• 0:46
  Speaker 2: you to just enjoy your own company, you allow yourself
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  Speaker 2: to almost reflect on yourself, your life and all the things.
• 0:52
  Speaker 2: And even if you don't do that, you get to
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  Speaker 2: just do something that you've always wanted to do and
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  Speaker 2: not wait for somebody else to do it. And I
• 0:59
  Speaker 2: really think it's so important for you to get comfortable
• 1:02
  Speaker 2: sitting in your own energy and being able to do
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  Speaker 2: things buy yourself without a buffer of needing somebody else.
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  Speaker 1: Yeah, I love that. What kind of things would you
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  Speaker 1: suggest like give us two two different solo dates that
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  Speaker 1: you do.
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  Speaker 2: I think taking yourself to the beach is always a
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  Speaker 2: good one. Beautiful, you know, because you can sit in
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  Speaker 2: the sun, you can listen to music, you can take snacks,
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  Speaker 2: read a book. There's so many things you can do.
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  Speaker 2: And also swimming is really beautiful. And I feel like
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  Speaker 2: swimming is not something you necessarily need somebody else to
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  Speaker 2: go with you for, so I think that is really fun.
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  Speaker 2: And I actually would recommend taking yourself either on a
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  Speaker 2: breakfast or a lunch date.
• 1:32
  Speaker 1: Yeah, it's like it can be uncomfortable to sit by
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  Speaker 1: yourself in the cafe, definitely. Yeah you're like a loner
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  Speaker 1: or have you been ghosted? Yeah, these stories up. You
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  Speaker 1: just get to sit with it.
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  Speaker 2: But challenge yourself to not be on your phone because
• 1:43
  Speaker 2: what you'll find, and like this has been my experience
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  Speaker 2: at least, is that when you're not on your phone,
• 1:48
  Speaker 2: you don't have a buffer. You eat the food slower,
• 1:51
  Speaker 2: you take in your surroundings more, you enjoy the sunlight
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  Speaker 2: that's on your skin, and you might even make a
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  Speaker 2: friend or two, push yourself outside of your comfort zone
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  Speaker 2: because when you are on your own, you are so
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  Speaker 2: much more open and receptive to connecting with other people
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  Speaker 2: because you don't have a buffer person. And even if
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  Speaker 2: you don't go to meet somebody else or to connect
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  Speaker 2: with other people, you go to take yourself on a
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  Speaker 2: date because you deserve to be taken on a day
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  Speaker 2: that's beautiful.
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  Speaker 1: Yeah, and also why we're saying this out loud, please
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  Speaker 1: write them down or grab out the note section of
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  Speaker 1: your phone and you write them down. These are ten
• 2:21
  Speaker 1: that we will challenge you to do in the month
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  Speaker 1: of December. You got a whole four weeks to get
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  Speaker 1: them done. Mine is to have a full digital detox,
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  Speaker 1: just for one full day, beautiful. Challenge yourself. You are
• 2:32
  Speaker 1: not going to die without your phone. I understand if
• 2:34
  Speaker 1: you're a parent, it's hard if they're at school and
• 2:35
  Speaker 1: you need to be in contact with them. So maybe
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  Speaker 1: even you just delete all your apps for the day
• 2:39
  Speaker 1: so you know there's school, cause you can still pick up.
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  Speaker 1: But if you can switch it off and just put
• 2:43
  Speaker 1: it away and just go be present with people with yourself,
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  Speaker 1: go to the gym, whatever it is, and have no phone,
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  Speaker 1: no distractions, nothing to interrupt you. You just fully in the
• 2:51
  Speaker 1: moment and I feel your energy. You'll feel a million
• 2:55
  Speaker 1: times better. You won't be as wide, you won't be
• 2:57
  Speaker 1: as own, you'll be more present, you'll slow down. It'll
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  Speaker 1: do you the world of wonders. I love having those
• 3:01
  Speaker 1: days so good.
• 3:02
  Speaker 2: Would you suggest somebody doing that and like putting it
• 3:04
  Speaker 2: away in their room and time at home or do
• 3:05
  Speaker 2: you mean like actually go out of the house without
• 3:07
  Speaker 2: the whatever.
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  Speaker 1: You're craving and me for me, a day at home
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  Speaker 1: when no one's in the house as like a dream
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  Speaker 1: that never happens. I've always got my kids there and
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  Speaker 1: I never get a day at home. Yeah, love a
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  Speaker 1: day at home. But yeah, if you don't get out much,
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  Speaker 1: maybe you want to go out for an adventure day
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  Speaker 1: and you just fully go for a walk out in nature,
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  Speaker 1: you go to the beach, in nature, you just go
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  Speaker 1: on an adventure. I don't have it once again. You
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  Speaker 1: don't have that buffer phone there to distract you or
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  Speaker 1: take you out of being in the now. You're really
• 3:30
  Speaker 1: present with yourself with what's happening around you.
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  Speaker 2: I love to I love to hear that. One that
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  Speaker 2: I've been doing recently is at the same time every
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  Speaker 2: single day in the afternoon, I will go for a
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  Speaker 2: beach walk. So this can look like a little bit
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  Speaker 2: of a challenge that you set yourself to get yourself
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  Speaker 2: grounding into like either the grass or either into the sand.
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  Speaker 2: And obviously this looks different for everyone because obviously everyone
• 3:50
  Speaker 2: has different schedules. People. You know, if you're a parent,
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  Speaker 2: this might not be as successible.
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  Speaker 1: Why don't you live near the beach.
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  Speaker 2: You might not live near the bes that's right. But
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  Speaker 2: if you can just get yourself into fresh air, yeah,
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  Speaker 2: so fresh air, whether that be you're watching the sunrise,
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  Speaker 2: you're watching the sun come down, maybe you're sitting on
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  Speaker 2: your back, you're just getting out on the backyard, and
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  Speaker 2: you're just getting your skin in the fresh air and
• 4:08
  Speaker 2: your face in the sun, allowing yourself to connect with
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  Speaker 2: nature of some kind. I found that this has been
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  Speaker 2: really powerful for me. I've this last couple of months
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  Speaker 2: have been so busy, and I found the way that
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  Speaker 2: I've been able to really ground and connect back with
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  Speaker 2: myself has been getting my feet in the sand, even
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  Speaker 2: if I stand in the sand for five minutes, so nice.
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  Speaker 2: Even if I don't have the time, even if I whatever,
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  Speaker 2: I'm like, obviously I can because I don't have children,
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  Speaker 2: and like I have a little bit more freedom in
• 4:31
  Speaker 2: that sense. However, whatever you can allow for, challenge yourself
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  Speaker 2: to do it, even if it's just five minutes every
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  Speaker 2: day for seven days straight. After those seven days, you're
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  Speaker 2: gonna be like, oh my god, can this be a ritual?
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  Speaker 2: I continue on because whatever you can do to help
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  Speaker 2: you regulate ground yourself, feel more peaceful in your head
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  Speaker 2: and quiet your thoughts, you're gonna have a much better
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  Speaker 2: time in everyday life.
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  Speaker 1: That's beautiful, it's so powerful. Kind of leads on to
• 4:59
  Speaker 1: my next one, and it's challenging yourself to do something
• 5:01
  Speaker 1: different for your nervous system. So in Rise and Side,
• 5:04
  Speaker 1: which you've missed, it's our your online subscription, we do
• 5:07
  Speaker 1: a whole month on how to regulate your nervous system
• 5:09
  Speaker 1: and to really understand it, and we're all about building
• 5:13
  Speaker 1: your toolbox. So, because no matter what, novert know what
• 5:15
  Speaker 1: happens in life, you're going to have different challenges that arise,
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  Speaker 1: and you're not necessarily going to know how to deal
• 5:21
  Speaker 1: with those, but you're going to be able to move
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  Speaker 1: through them a lot more easier and smoother if you're
• 5:25
  Speaker 1: more regulated. Yes, you're going to need different tools for
• 5:28
  Speaker 1: different scenarios, so try something new. If you've never tried breathwork,
• 5:32
  Speaker 1: go and book a breathwork class. If you've never gone
• 5:33
  Speaker 1: to a sauna, go to a recovery center. If you
• 5:36
  Speaker 1: never try to ice bath, fill up your bath full
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  Speaker 1: of ice and give it a go. As try something new.
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  Speaker 1: You've got the whole month of December just to tick off.
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  Speaker 1: Put it in there, and I would love to hear
• 5:45
  Speaker 1: what you do as well. Send us a DM. We'll
• 5:46
  Speaker 1: pop it in the se rises for them or in
• 5:47
  Speaker 1: the rise in side community. Let us know what you're
• 5:50
  Speaker 1: going to do this month. Oh, I know what I
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  Speaker 1: want to do.
• 5:52
  Speaker 2: You know what I've always wanted to do. You want
• 5:54
  Speaker 2: to do those float tanks. I've never done this before,
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  Speaker 2: but they look cool. They cool? Like them?
• 5:59
  Speaker 1: Yes and no, I think you'll fucking hate what it
• 6:01
  Speaker 1: does to your hair. Why because it's just it's salt,
• 6:04
  Speaker 1: it's magnesium. Goes so dry and stray. Yeah, but I
• 6:07
  Speaker 1: would like to do another one we make try it together. Yeah,
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  Speaker 1: we should do that. Okay, let's do that. We're gona
• 6:11
  Speaker 1: lock that in done, go, let us know what you're
• 6:14
  Speaker 1: gonna do. Sound build that toolbox. We gotta try something new,
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  Speaker 1: not something you've always done something that's outside of your company,
• 6:19
  Speaker 1: and it could even be going for an ocean swim
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  Speaker 1: or like he's putting your feet in the sand. Just
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  Speaker 1: finding another tool that when you feel justsregulated or something
• 6:26
  Speaker 1: unexpected to get thrown your way and you feel like,
• 6:27
  Speaker 1: oh shit, like I'm panicking. Okay, what tool We're gonna
• 6:30
  Speaker 1: try and try something new here, see how I feel.
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  Speaker 1: And then you've got evidence like that's something I can
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  Speaker 1: turn to, you know what.
• 6:36
  Speaker 2: I've also wanted to try those ciro trains.
• 6:38
  Speaker 1: Oh yeah, I've tried that before. Yeah, I find them
• 6:41
  Speaker 1: normally if you struggle with ice bath, you'll find them easier. Okay,
• 6:44
  Speaker 1: you struggle with them, you're normally an ice bath person.
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  Speaker 1: I find those easier.
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  Speaker 2: Okay, but it's a bit caustrophobic, yeah, because it's is
• 6:50
  Speaker 2: it your head's out but your body's in.
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  Speaker 1: Is that? No, everything's in hole in Yeah, wore the
• 6:54
  Speaker 1: one I was in. It's a hole. You're in there
• 6:56
  Speaker 1: and you can't really see out because it's all lately. Misty, misty. Yeah,
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  Speaker 1: it does hurt a little bit, but I find it
• 7:02
  Speaker 1: easier than ice bath. Okay, Yeah, they're cool.
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  Speaker 2: Yeah, I've just always been curious about it.
• 7:06
  Speaker 1: Yeah, cool, so fun.
• 7:08
  Speaker 2: Something that I personally love doing is to create a
• 7:12
  Speaker 2: glow up playlist. Yeah, this is when I've done it
• 7:15
  Speaker 2: in the past, and I do this for different seasons
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  Speaker 2: of my life, like when I go through like a
• 7:18
  Speaker 2: big life change or I feel like I've just gone
• 7:20
  Speaker 2: through a huge transformation, I will create a new playlist
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  Speaker 2: based on how I currently feel. My most recent one
• 7:26
  Speaker 2: is actually called My New Life, and it's like all
• 7:29
  Speaker 2: about you know. It was when I was in Bali,
• 7:30
  Speaker 2: and so I was creating that playlist when I was
• 7:32
  Speaker 2: on the back of the bikes and just it was
• 7:33
  Speaker 2: a very feel good playlist. And so if I'm in
• 7:36
  Speaker 2: a saucy mood, or create a saucy one. If I'm
• 7:38
  Speaker 2: in a transformation period, I'll do transformation. And it's a
• 7:41
  Speaker 2: really cool way to almost like anchor in the new
• 7:44
  Speaker 2: feelings that you want to step more.
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  Speaker 1: Into because songs bring up the feeling.
• 7:48
  Speaker 2: Absolutely, you want to feel more empowered, more confident in yourself,
• 7:51
  Speaker 2: Listen to music that makes you feel that way, add
• 7:53
  Speaker 2: it into a playlist, and every morning when you wake up,
• 7:56
  Speaker 2: you're playing that music. I will do that because every
• 7:58
  Speaker 2: time I go to the gym in the morning. Maybe
• 8:00
  Speaker 2: not now because we both pick each other up in
• 8:02
  Speaker 2: the mornings, but previously, when I trained by myself, I
• 8:05
  Speaker 2: would start a playlist and then I would play that
• 8:07
  Speaker 2: song from the very beginning and listen to the songs
• 8:10
  Speaker 2: step by step, and it would completely change the energy
• 8:13
  Speaker 2: that I would have for that day.
• 8:14
  Speaker 1: That's really cool.
• 8:15
  Speaker 2: So I think you can influence the way that you feel,
• 8:17
  Speaker 2: and if you want to feel a certain way, encourage
• 8:20
  Speaker 2: it with things like this.
• 8:21
  Speaker 1: I love that. My next one is another thing about
• 8:24
  Speaker 1: slowing down. But I want you to catch at least
• 8:25
  Speaker 1: one sunrise and one sunset and really close the beach,
• 8:29
  Speaker 1: so quit quite lucky. Yes it is more easily accessible,
• 8:33
  Speaker 1: but wherever you are, I don't care. Doesn't have to
• 8:34
  Speaker 1: be a beach, it doesn't have to be a mountain.
• 8:35
  Speaker 1: But you're going to catch one sunrise and one sunset
• 8:38
  Speaker 1: and it could just remind you how beautiful nature is
• 8:40
  Speaker 1: and how beautiful this earth is that we live on.
• 8:42
  Speaker 1: And it starts your day off really nicely, or it
• 8:44
  Speaker 1: finishes your day off really nicely. Because you're in nature,
• 8:46
  Speaker 1: you're slowing down, you're just observing, you're listening to the
• 8:49
  Speaker 1: sounds around you. It's nothing to distract you. You're just
• 8:51
  Speaker 1: admiring and just you're being. You're present. So one sunrise
• 8:55
  Speaker 1: and one sunset, little challenge. I love it.
• 8:57
  Speaker 2: The next one I have for you is actually something
• 8:59
  Speaker 2: called the scripting method. Now, this is like technically like
• 9:02
  Speaker 2: a manifestation method. And basically what scripting means is like
• 9:05
  Speaker 2: you're writing a letter to yourself based on past tense,
• 9:09
  Speaker 2: so based on everything that you want to have already happened.
• 9:13
  Speaker 2: And I really like this excile. This is actually something
• 9:15
  Speaker 2: I get my clients to do, and I find it
• 9:17
  Speaker 2: a really fun exercise because it gets you to use
• 9:19
  Speaker 2: your imagination of all of your heart's deepest desires. It's like,
• 9:24
  Speaker 2: when you're writing this letter to yourself, the best way
• 9:27
  Speaker 2: that you can do it is to like write all
• 9:28
  Speaker 2: the really small, finer details of how you want a
• 9:31
  Speaker 2: day in your life to look. So from the moment
• 9:34
  Speaker 2: you wake up, what does that look like, who's with
• 9:36
  Speaker 2: you like, who's how are you being treated, how are
• 9:39
  Speaker 2: you thinking about yourself? What's happening in your life? What
• 9:42
  Speaker 2: does your bank account look like? And it almost allows
• 9:45
  Speaker 2: you to tap into that childlike creativity of your imagination
• 9:50
  Speaker 2: and allows you to go okay, cool, like this is
• 9:52
  Speaker 2: the vision I project for myself, and this is what
• 9:55
  Speaker 2: I actually want more of. And I think it really
• 9:58
  Speaker 2: allows you to get clear on what it is that
• 10:00
  Speaker 2: you do want. And when you are clear on what
• 10:02
  Speaker 2: you do want, you kind of work out the steps
• 10:05
  Speaker 2: actually be able to get that and create that. I
• 10:06
  Speaker 2: mean cool.
• 10:07
  Speaker 1: If if you found that uncomfortable to do, or you
• 10:09
  Speaker 1: couldn't imagine it, or you're struggling to write it down,
• 10:12
  Speaker 1: it's like, if you can't even do that, how are
• 10:14
  Speaker 1: you meant to hold it? You need to be able
• 10:16
  Speaker 1: to hold the energy that you're wanting all the things
• 10:19
  Speaker 1: that you want, and the first step is to actually
• 10:21
  Speaker 1: visualize it and pretend it's already yours getting that energy.
• 10:25
  Speaker 1: What does that feel like to be a warm does
• 10:27
  Speaker 1: that feel like to have that car or to have
• 10:29
  Speaker 1: that ritual to be speaking like that and get in
• 10:32
  Speaker 1: that energy and then from there you can start practicing it.
• 10:34
  Speaker 1: If you're uncomfortable with it, like sit with that and
• 10:36
  Speaker 1: see what discomfort or fears come up.
• 10:38
  Speaker 2: Absolutely, because that was going to be my next thing
• 10:39
  Speaker 2: is like when you're writing and you're scripting and you're
• 10:42
  Speaker 2: writing down all these things that you want. It is
• 10:44
  Speaker 2: one thing to write it, it's another thing to feel it. Yes,
• 10:46
  Speaker 2: you know, like how good might it feel that you
• 10:48
  Speaker 2: wake up in a brand new apartment that you've been
• 10:51
  Speaker 2: dreaming of that's on your vision board and you're just like,
• 10:53
  Speaker 2: oh my god, look at the views that I have.
• 10:54
  Speaker 2: Or you know, if you're desiring a partner to wake
• 10:57
  Speaker 2: up to the man that is the person that you've
• 10:59
  Speaker 2: dreamed about, like, you know, like really getting into the
• 11:02
  Speaker 2: energy of what it is that you want and expanding
• 11:04
  Speaker 2: your capacity actually hold those things most beautiful.
• 11:07
  Speaker 1: Yeah, I want you to choose one area of your house,
• 11:12
  Speaker 1: or if you're living with other people, just be your wardrobe.
• 11:15
  Speaker 1: But pick something that you're going to completely de clutter,
• 11:17
  Speaker 1: because over the year, we collect so much shit, whether
• 11:20
  Speaker 1: it's clothes or accessories or just bits and pieces, and
• 11:25
  Speaker 1: it gets so clutter. And I truly believe when you
• 11:27
  Speaker 1: have a clean space it helps to have a clear mind.
• 11:30
  Speaker 1: Maybe it's a month thing, but I get very overstimulated
• 11:32
  Speaker 1: when there's shit everywhere. I do a cleanup at night
• 11:34
  Speaker 1: and wake up to a clean house. I feel so
• 11:36
  Speaker 1: much better. And I've been doing it in my room lately,
• 11:38
  Speaker 1: like every single draw, slowly going through and doing a
• 11:41
  Speaker 1: big clean out. It feels so good. So much unnecessary
• 11:44
  Speaker 1: products and makeup and clothes that I'm not wearing it.
• 11:45
  Speaker 1: I'd rather that go to someone that actually is going
• 11:47
  Speaker 1: to use it and cherish it rather than just sitting
• 11:49
  Speaker 1: in my shelf collecting dust. Yeah, feel so good, and
• 11:52
  Speaker 1: it gets addicted once you start doing one area, you
• 11:54
  Speaker 1: want to go into the next. Yes, so good. Hey,
• 11:57
  Speaker 1: so challenge you to you to choose one area or
• 11:59
  Speaker 1: one part of your room or your house you're going
• 12:01
  Speaker 1: to completely declutter.
• 12:01
  Speaker 2: I feel like I need to do my wardrobe.
• 12:03
  Speaker 1: Yeah, it's such a good feel time.
• 12:05
  Speaker 2: I do it like once every six months, and I'm like,
• 12:07
  Speaker 2: let's go.
• 12:07
  Speaker 1: An been shoping a little bit more lately, shopped for.
• 12:10
  Speaker 2: Years, No, I was, yeah, you were really like really boundaries.
• 12:14
  Speaker 1: Yeah. I remember the one time, first time she went
• 12:16
  Speaker 1: to so Prayer Glass and she was like, forgot, I
• 12:19
  Speaker 1: got so much stuff. I got these three dresses and
• 12:21
  Speaker 1: only cost this much. And I was like, yeah, baby,
• 12:23
  Speaker 1: like I haven't shopped in so long and it just
• 12:25
  Speaker 1: got so much for my money and I'm so excited
• 12:27
  Speaker 1: to wear this.
• 12:28
  Speaker 2: I couldn't believe it. Lessons and souper at so cheap
• 12:31
  Speaker 2: and like so good for good I get, and it's
• 12:33
  Speaker 2: just for anyone context, for anyone who's listening. I just
• 12:35
  Speaker 2: like I used to be the worst spender. Like I
• 12:37
  Speaker 2: used to have no boundaries when it came to like
• 12:39
  Speaker 2: spending money, and I would buy like designer items when
• 12:41
  Speaker 2: I wouldn't have the finances, and I was like, Tiana,
• 12:43
  Speaker 2: I'm going to clean this up. Okay, We're not going
• 12:45
  Speaker 2: to do this anymore. So I said a boundary with
• 12:47
  Speaker 2: myself for being like I'm not going to shop for
• 12:48
  Speaker 2: six months and I'm just going to buy necessities and
• 12:52
  Speaker 2: essentials and all the things. I paved the things that
• 12:54
  Speaker 2: I actually need. And then I kind of just like
• 12:56
  Speaker 2: became a habit, like I just got used to not
• 12:58
  Speaker 2: spending so like I wouldn't shop for years. I barely
• 13:01
  Speaker 2: bought anything new, and then only like the last like
• 13:04
  Speaker 2: years have I actually started shopping again.
• 13:06
  Speaker 1: And I'm like, wow, Okay, this is fun. It's so fun,
• 13:09
  Speaker 1: and we're like even to celebrate, we will go on shopping.
• 13:12
  Speaker 2: Yeah, absolutly, it's so fun and it's nice. Also, we
• 13:16
  Speaker 2: are on camera all the time now, whereas like before
• 13:19
  Speaker 2: like I was still doing my coaching videos and things
• 13:21
  Speaker 2: like that, but I wasn't as on camera as much,
• 13:23
  Speaker 2: whereas I feel like now we're on camera all the time,
• 13:25
  Speaker 2: so it helps.
• 13:27
  Speaker 1: Yeah, And whatever we don't wear, we donate to charity
• 13:29
  Speaker 1: or to friends and they get reused stuff, which is
• 13:31
  Speaker 1: really cool share with each other. We do, we do
• 13:33
  Speaker 1: outfit repeat when we really love something. Absolutely.
• 13:36
  Speaker 2: Oh, there's definitely a repeat offenders in my wardrobe.
• 13:38
  Speaker 1: Yeah.
• 13:40
  Speaker 2: I would love for you to spend five to ten
• 13:43
  Speaker 2: minutes stretching, either in the morning or at night. Oh,
• 13:46
  Speaker 2: this one's a big one. And like, I noticed a
• 13:49
  Speaker 2: significant difference when I do this and implement this in
• 13:51
  Speaker 2: my life, whether it just be when I'm in bed
• 13:53
  Speaker 2: in the morning and I'm just doing like cat cow
• 13:55
  Speaker 2: or like I'm in child's child's pose, even if it's
• 13:58
  Speaker 2: just for five minutes, Yeah, I feel like it makes
• 14:00
  Speaker 2: all the difference because when I'm stretching, I'm breathing properly.
• 14:03
  Speaker 2: When I'm breathing properly, I feel regulated, you know. So Yeah,
• 14:08
  Speaker 2: So whether it's in the morning when you're in bed,
• 14:10
  Speaker 2: or if it's at night when you're in front of
• 14:11
  Speaker 2: the TV and you have a spare five minutes, So
• 14:13
  Speaker 2: just spreaduloss.
• 14:14
  Speaker 1: Spread legs, sound.
• 14:17
  Speaker 2: To stretch your legs. I should say, if you can
• 14:20
  Speaker 2: implement that, it will do a world of good because one,
• 14:22
  Speaker 2: it also stops you from becoming so stiff if you're
• 14:24
  Speaker 2: sitting at an office job or you know you're a
• 14:26
  Speaker 2: training lot, and if you're running around children after all
• 14:28
  Speaker 2: day and your body's starting to get tired. You got
• 14:30
  Speaker 2: tents on one side from carrying them on your right hand.
• 14:33
  Speaker 2: You know, whatever is it you can do, it's always
• 14:36
  Speaker 2: going to be helpful. One to stretch, connect with your body,
• 14:39
  Speaker 2: breathe properly, and just it almost gives you like this
• 14:43
  Speaker 2: five minutes every single day that is just yours, for
• 14:47
  Speaker 2: no one else, It's just for you. And I think
• 14:49
  Speaker 2: just little moments and small little rituals like this go
• 14:53
  Speaker 2: such a long way.
• 14:54
  Speaker 1: Oh make such a different.
• 14:55
  Speaker 2: You don't need to have a three hour morning routine
• 14:57
  Speaker 2: to be consistent in something or to be helpful in yourself.
• 15:01
  Speaker 2: You don't need it. It is a fucking lie.
• 15:03
  Speaker 1: Stop over complicating it.
• 15:04
  Speaker 2: Breathing, Yeah, you don't need to.
• 15:06
  Speaker 1: And you think about it. If you stretch for five
• 15:07
  Speaker 1: minutes every single morning over a span of a week
• 15:10
  Speaker 1: or a month. That's a lot. I'm not good at math,
• 15:12
  Speaker 1: but that's a lot up. It does add up, like
• 15:16
  Speaker 1: what is five times seven? I don't know.
• 15:20
  Speaker 2: It's so true when I used to start, Like, honestly,
• 15:23
  Speaker 2: this is actually something I'm going to be implementing more of.
• 15:25
  Speaker 2: When I stretch, when I train, I'm like, cool, I
• 15:27
  Speaker 2: can get my tummy to the floor and I can
• 15:29
  Speaker 2: touch my toes properly. If I don't, I'm like, oh
• 15:32
  Speaker 2: my god, I feel eighty five.
• 15:33
  Speaker 1: Yeah you do. It's not okay, intrue like ability to
• 15:36
  Speaker 1: be able to go deeper in a squad or do
• 15:38
  Speaker 1: an exercise. Probably if you don't have that flexibility, absolutely
• 15:41
  Speaker 1: it limits you.
• 15:42
  Speaker 2: This is the whole thing. If you don't use it,
• 15:43
  Speaker 2: you lose it.
• 15:44
  Speaker 1: Yeah, let's not do that.
• 15:45
  Speaker 2: Let's prevent it. Use the preventative.
• 15:47
  Speaker 1: Yes. My last one is to choose five people in
• 15:52
  Speaker 1: your life that you have not reached out to in
• 15:54
  Speaker 1: a very long time and give them a call. Connect
• 15:56
  Speaker 1: send a message and a voice message, send them a
• 15:59
  Speaker 1: cute meme to something to let them know that you're
• 16:01
  Speaker 1: thinking of them, that you care about them, that they're valuable.
• 16:05
  Speaker 1: The world will be said the same. Without them, you
• 16:07
  Speaker 1: never know what they're going through, and just your messages
• 16:09
  Speaker 1: might be enough to keep them going for another day
• 16:10
  Speaker 1: or just to remind them that they are loved. You know,
• 16:13
  Speaker 1: you never know what someone else is going through, and
• 16:14
  Speaker 1: it can be someone from high school or a close
• 16:16
  Speaker 1: friend or a relative, or someone you met at a
• 16:19
  Speaker 1: course and just hey, just check it in. Yeah, how
• 16:22
  Speaker 1: are you going and miss you. Really loved our time
• 16:23
  Speaker 1: to the last time. It doesn't have to be like
• 16:26
  Speaker 1: a fake. Oh, let's catch up soon. Just connecting and
• 16:29
  Speaker 1: sending them some love their way. Yeah. Five people in December,
• 16:32
  Speaker 1: very achievable.
• 16:33
  Speaker 2: I love them. Yeah, me getting all my friend after.
• 16:35
  Speaker 1: This, Yes, I love you. Thank you for joining us, guys.
• 16:39
  Speaker 1: But our last day of twelve days of Christmas tomorrow.
• 16:42
  Speaker 1: It's been such a cool ride. And then it's not
• 16:44
  Speaker 1: going to end there. We've still got our normal episodes going.
• 16:46
  Speaker 2: Out, twenty three episodes in December.
• 16:48
  Speaker 1: Your girls are not resting, giving you all the good their.
• 16:51
  Speaker 2: Gift of Christmas.
• 16:52
  Speaker 1: We love you, guys, We love your support. We thank
• 16:54
  Speaker 1: you so much for being here. Thank you for sharing
• 16:56
  Speaker 1: it around on socials tour. It has been so cool
• 16:57
  Speaker 1: to get your messages and see the tags online like
• 17:00
  Speaker 1: keep that shit up, we love that.
• 17:01
  Speaker 2: I God, it's the best.
• 17:01
  Speaker 1: Leave a review. Anything that helps support us means that
• 17:04
  Speaker 1: we can continue to do more of this.
• 17:06
  Speaker 2: Absolutely and we love it so much. Thank you so
• 17:08
  Speaker 2: much for being here. Bye bye