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The Rich In Life Formula To Morning Routines · Two Broke Chicks

• 0:00
  Speaker 1: This podcast is recorded on Gadigal land. Always was, always
• 0:03
  Speaker 1: will be Aboriginal land.
• 0:05
  Speaker 2: This episode of Two Broke Chicks is brought to you
• 0:07
  Speaker 2: by Gem and their new vanilla sugar body lotion. Build
• 0:11
  Speaker 2: your head-to-toe gourmand signature scent with the entire range at
• 0:14
  Speaker 2: Coles and smell luxe without the high price tag. Hey chicks,
• 0:24
  Speaker 2: I'm Sal.
• 0:25
  Speaker 1: And I'm Al.
• 0:26
  Speaker 2: And this is Two Broke Chicks, the show that shares
• 0:28
  Speaker 2: life lessons and tips to help make you rich in life.
• 0:31
  Speaker 2: And welcome to another bonus episode. Today we are chatting
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  Speaker 2: the rich in life formula to morning routines, backed by
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  Speaker 2: science and also our own experience to get that right
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  Speaker 2: side of the bed feeling every day.
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  Speaker 1: Because you... Would you say you are a morning person?
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  Speaker 2: I am not. So I need all the help I
• 0:51
  Speaker 2: can get.
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  Speaker 1: I think I can be a morning person on the
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  Speaker 1: right kind of day. Yeah, I can see that. Sometimes
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  Speaker 1: I've got some zest in the morning and I do
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  Speaker 1: truly think it comes down to like how you went
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  Speaker 1: to bed and how you wake up in the morning. Yeah, yeah.
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  Speaker 1: So for today's for today's episode, it'll be the morning routine. Yes, exactly.
• 1:15
  Speaker 1: But at least stay tuned for an evening one. I
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  Speaker 1: like that. I like that. Okay.
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  Speaker 2: So let's jump into our first tip for the Rich
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  Speaker 2: in Life formula to morning routines.
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  Speaker 1: Listen to your body clock, not your alarm clock.
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  Speaker 2: So rather than focusing on getting up earlier, your priority
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  Speaker 2: should be on waking up at the same time every day,
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  Speaker 2: which I think is interesting because I think a lot
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  Speaker 2: of people have the perception that Having a good morning
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  Speaker 2: routine means getting up early.
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  Speaker 1: I will never wake up at 4am. Yeah. Like that
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  Speaker 1: is just never going to be me. And I also
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  Speaker 1: hate the idea that we think we have to be
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  Speaker 1: super productive in the morning. Like if you like it,
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  Speaker 1: go for it. But like.
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  Speaker 2: The pressure. Yeah. Yeah. Which.
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  Speaker 1: We don't need to optimize our mornings. We don't need
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  Speaker 1: five hours of... Exactly.
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  Speaker 2: For a morning routine. Unless your body clock is telling
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  Speaker 2: you to do that because.
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  Speaker 1: Then have a conversation with it because that is crazy.
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  Speaker 2: Research shows that waking up at the same time every day,
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  Speaker 2: even on weekends, is good for us.
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  Speaker 1: Do you wake up at the same time on weekends?
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  Speaker 2: No, but I feel like... Well, actually, my body clock
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  Speaker 2: sometimes will wake me up, but then I, like, try
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  Speaker 2: and force it to go back to sleep.
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  Speaker 1: But I'm like, maybe I should just listen to the
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  Speaker 1: body clock. I, like, have realised I actually don't have...
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  Speaker 1: an alarm anymore. So like obviously I sleep in the
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  Speaker 1: same bed as my partner and his alarm will go
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  Speaker 1: off and that kind of wakes me up because he'll
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  Speaker 1: like get out of the bed. Yeah. And so I'll
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  Speaker 1: like get out of the bed when he gets out
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  Speaker 1: of the bed. But I wake up at 7am on
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  Speaker 1: the weekends as well.
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  Speaker 2: Yeah.
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  Speaker 1: You even have the cats as well. They're like your
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  Speaker 1: own little alarm clock.
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  Speaker 2: Oh, that's true.
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  Speaker 1: And then also like the sun comes up. Like I'm
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  Speaker 1: only thinking about this now that I'm like I actually
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  Speaker 1: don't think I have an alarm. If Rob wasn't there,
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  Speaker 1: I would probably set an alarm. But like, yeah, the cats,
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  Speaker 1: like you make one movement at like 6am and they're like, yeah, way!
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  Speaker 2: Yeah, exactly. I'm ready to feast.
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  Speaker 1: Yeah.
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  Speaker 2: But according to sleep scientist, Dr. Jason C. Ong, the
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  Speaker 2: key to sleeping well on a regular basis is having
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  Speaker 2: a consistent wake up time. This is because your circadian rhythm,
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  Speaker 2: aka your body clock, is guided by your.
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  Speaker 1: Wake-up time rather than your bedtime.
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  Speaker 2: Your circadian rhythm doesn't respond instantly. It adjusts gradually over
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  Speaker 2: several days, which is why we actually experience jet lag.
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  Speaker 2: So an irregular wake-up time, whether that's on the weekend
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  Speaker 2: or after a bad night's sleep, confuses our biological clock
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  Speaker 2: in the same way as jet lag. So some sleep
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  Speaker 2: doctors refer to this as social jet lag. So the
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  Speaker 2: best way to ensure you're sleepy at the same time
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  Speaker 2: every day is to get up and out of bed
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  Speaker 2: at the same time every day, even if it's a
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  Speaker 2: day off or a weekend. And ideally you should be
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  Speaker 2: trying to wake up within a consistent 15-minute window every day.
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  Speaker 1: There you go. Okay, number two is to use the
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  Speaker 1: ARC morning routine theory. This is a three-part framework created
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  Speaker 1: by Charles Duhigg I think that's how you say it.
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  Speaker 1: The author of The Power of Habit and it's designed
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  Speaker 1: to give your day energy and focus. So A is anticipation.
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  Speaker 1: Spend 30 seconds thinking about something exciting for the day ahead.
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  Speaker 1: You can think it, journal it, say it out loud,
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  Speaker 1: talk about it with your partner or housemate. And I
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  Speaker 1: love this one because it's not about thinking about a
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  Speaker 1: to-do list. It's not about like, oh, I've got to
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  Speaker 1: do that meeting and I've got to send off that
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  Speaker 1: thing and then I've got to gather groceries on the
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  Speaker 1: way home because the chicken went off and we've got
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  Speaker 1: no milk and do I need toilet paper? And fuck,
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  Speaker 1: I even just wanted to like crawl into a hole
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  Speaker 1: then and die. Like that's not exciting. That's not fun.
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  Speaker 1: Think about something you're genuinely looking forward to in the day.
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  Speaker 2: Yep.
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  Speaker 1: Then R is relaxation. Give your nervous system a chance
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  Speaker 1: to calm down. Have a cup of tea. Slow down
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  Speaker 1: while you're doing your skincare.
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  Speaker 2: Stretch.
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  Speaker 1: Meditate. Do a breathing exercise. I don't care. Listen to
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  Speaker 1: a calming playlist. But give yourself a second not to
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  Speaker 1: like completely jump into the hustle and bustle that is
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  Speaker 1: like the morning. Like a rushed morning routine is so
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  Speaker 1: like fight or flight triggering. It's the worst. Like every morning–
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  Speaker 1: I will sit and have my cup of coffee for
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  Speaker 1: at least like 10 to 15 minutes.
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  Speaker 2: Yeah.
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  Speaker 1: And have like a good chitty-chitty-bang-bang, you know. And then
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  Speaker 1: number C's connection is to interact with at least one
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  Speaker 1: living thing, whether that's a family member, a housemate, a partner,
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  Speaker 1: a pet, even like your barista, your bus driver being like, morning, Frank.
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  Speaker 2: I know. Yeah.
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  Speaker 1: So like it's just a good idea to don't, think
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  Speaker 1: of like your more don't like feel your morning routine
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  Speaker 1: with just like every single thing that you have to
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  Speaker 1: do have been like okay and get dressed and do
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  Speaker 1: this and do that well it's so stressful like and
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  Speaker 1: that really makes me feel like I'm living to work
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  Speaker 1: not working to live when I'm having setting my day
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  Speaker 1: up like that because my whole day is about like
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  Speaker 1: focusing on getting to work when really that's part of
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  Speaker 1: my day.
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  Speaker 2: Yeah all day it's just one part of it yeah
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  Speaker 2: yeah just one day It's just one day.
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  Speaker 1: It's just one day.
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  Speaker 2: As I always say.
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  Speaker 1: I hate it when Sally says that because it's always
• 6:29
  Speaker 1: when we're drunk and it's like 8 o'clock and I'm like, Sally,
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  Speaker 1: tomorrow's going to suck. We've got to do like four podcasts.
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  Speaker 1: We've got these three meetings. She's like, it's just one day.
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  Speaker 1: It's just one day. It's just one day. It's just
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  Speaker 1: one day. Here we go. And so then we keep
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  Speaker 1: drinking and then the next morning she's dying, I'm dying,
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  Speaker 1: and I'm like, just one day, hey.
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  Speaker 2: She's like, shut up. I'm like, this is the longest
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  Speaker 2: one day ever.
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  Speaker 1: Yeah, horrible.
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  Speaker 2: But anyway, moving on, moving on. The next step of
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  Speaker 2: our morning routine is brought to you by today's sponsor, Gem.
• 7:00
  Speaker 2: Because did you know that your signature scent can also
• 7:02
  Speaker 2: boost your mood?
• 7:03
  Speaker 1: I am not surprised by this. I am like, I
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  Speaker 1: am a fragrance slut.
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  Speaker 2: Yeah.
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  Speaker 1: I'm like, mm.
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  Speaker 2: I've always said that. Mm, mm, mm.
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  Speaker 1: Give it to me.
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  Speaker 2: Yeah.
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  Speaker 1: I think I've said this on the show before, but
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  Speaker 1: like a scent, I think I remember to put like
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  Speaker 1: a fragrance on sometimes more than I remember to put
• 7:20
  Speaker 1: deodorant on.
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  Speaker 2: Yeah. Well, it's more fun.
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  Speaker 1: I do wear deodorant, guys. I'm just saying. On the
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  Speaker 1: odd occasion. I'm like I'm more excited about the fragrance
• 7:28
  Speaker 1: than the deodorant part. Don't worry. I don't stink. One
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  Speaker 1: time I did forget to put deodorant on. I was
• 7:34
  Speaker 1: telling you I was going to an event and I
• 7:36
  Speaker 1: wasn't wearing a long sleeve. I was wearing like a singlet.
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  Speaker 1: And fuck, I stank. And I– Like had my signature
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  Speaker 1: scent on and everyone was telling me I smell nice.
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  Speaker 1: And like I went to Sal and I was like,
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  Speaker 1: fuck me, this scent's doing a great job.
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  Speaker 2: It is.
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  Speaker 1: Because I was like smell my armpit. And Sal smelled
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  Speaker 1: my armpit and yeah, it was stinky.
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  Speaker 2: There was just some other things going on down there
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  Speaker 2: that you wouldn't know.
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  Speaker 1: How low did you go?
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  Speaker 2: Below your head. Under your armpit.
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  Speaker 1: Down there sounds like a lot something else.
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  Speaker 2: Yeah, true. True, true, true.
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  Speaker 1: Okay.
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  Speaker 2: Okay. So the way that I'm framing this part of
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  Speaker 2: the formula is wear your favourite fragrance outfit.
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  Speaker 1: Ooh.
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  Speaker 2: Because we all know that You Smell Nice is one
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  Speaker 2: of the best compliments you can ever receive and it's
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  Speaker 2: an instant mood booster.
• 8:26
  Speaker 1: And I think perfume used.
• 8:28
  Speaker 2: To be like the last minute finishing touch to getting ready, right?
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  Speaker 2: But there was actually an article published by Forbes that
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  Speaker 2: found that fragrance is increasingly being used as a wellness tool. Oh.
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  Speaker 2: So in fact, almost half of consumers now classify fragrance
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  Speaker 2: as a self-treat purchase, second only to bath products.
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  Speaker 1: That makes sense. Yeah, which I really like.
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  Speaker 2: And fragrances are now being viewed as part of a
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  Speaker 2: daily ritual that supports confidence and emotional well-being, according to
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  Speaker 2: that article. And that's because of something called olfaction. So
• 8:58
  Speaker 2: our sense of smell connects directly to the limbic system,
• 9:01
  Speaker 2: the brain's emotional center that's responsible for memory, mood, and
• 9:05
  Speaker 2: instinctive responses. Which makes so much sense because you know
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  Speaker 2: how sometimes you'll walk out of the house and you
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  Speaker 2: smell something and you're all of a sudden transported to
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  Speaker 2: your kindergarten classroom. Oh, yeah. Yeah.
• 9:15
  Speaker 1: Or like the smell after rain. Or like the smell,
• 9:19
  Speaker 1: do you know what one of the best, best smells
• 9:21
  Speaker 1: is that transports me to my childhood is like freshly
• 9:24
  Speaker 1: mowed lawn.
• 9:25
  Speaker 2: Yeah. Yeah. However, your signature scent now refers to so
• 9:29
  Speaker 2: much more than just your favourite perfume.
• 9:31
  Speaker 1: Yeah.
• 9:31
  Speaker 2: The scent stacking trend is the art of layering multiple
• 9:34
  Speaker 2: fragrances to help build a custom scent profile from head
• 9:38
  Speaker 2: to toe, but also to make your scents last longer.
• 9:41
  Speaker 2: And according to the latest Pinterest Predicts report, searches from
• 9:44
  Speaker 2: scent layering increased by 75%, searches for perfume layering combinations
• 9:49
  Speaker 2: increased by 125%, and searches for signature scent also rose
• 9:54
  Speaker 2: by 45%. So the girlies are interested. Love it. We
• 9:59
  Speaker 2: want to build our signature. scents. For example, Gems Vanilla
• 10:03
  Speaker 2: Sugar Range is an entire routine that's designed to be
• 10:06
  Speaker 2: layered for the ultimate gourmand signature scent. So you can
• 10:10
  Speaker 2: start your morning with a shower with the vanilla sugar
• 10:13
  Speaker 2: shampoo and conditioner, then freshen up with the body wash
• 10:17
  Speaker 2: and scrub. then jump out and moisturize with the vanilla
• 10:20
  Speaker 2: sugar body lotion. And the cherry on top of your
• 10:24
  Speaker 2: creamy vanilla scent is the vanilla sugar body deodorant, which
• 10:28
  Speaker 2: is also formulated with hyaluronic acid, shea butter, and vitamin E.
• 10:32
  Speaker 2: So it's gentle on the skin, but will stop you
• 10:34
  Speaker 2: from getting stinky throughout the day. So it's a win-win.
• 10:38
  Speaker 2: But this is just one example of how you can
• 10:41
  Speaker 2: layer scents. But our favorite part is that you can
• 10:43
  Speaker 2: shop the whole range at Kohl's and every product is
• 10:47
  Speaker 2: under $ 20. So you can smell luxe without the price
• 10:50
  Speaker 2: tag to match. But I really love the idea of
• 10:53
  Speaker 2: incorporating your scent and your fragrance as part of your
• 10:58
  Speaker 2: morning routine and part of like your identity and your
• 11:01
  Speaker 2: outfit and something that isn't just.
• 11:02
  Speaker 1: Like a quick spritz.
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  Speaker 2: Yeah. It's more of an intentional routine.
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  Speaker 1: A morning shower. I feel like really just like locks
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  Speaker 1: me in for the day. and is like the kind
• 11:13
  Speaker 1: of like the mental readiness that it gives me of like,
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  Speaker 1: you know, doing the whole thing is just a vibe.
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  Speaker 1: And then the final step in your morning routine is
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  Speaker 1: to live the first 60 to 90 minutes with intention.
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  Speaker 1: So the first 60 to 90 minutes after waking up
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  Speaker 1: is actually considered the most impressionable and programmable window of
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  Speaker 1: the day. So what you do in your morning routine
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  Speaker 1: can literally dictate whether or not you're going to have
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  Speaker 1: a good day. So here is your morning intention itinerary,
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  Speaker 1: which literally costs you $ 0. Sunlight for the first five
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  Speaker 1: to ten minutes. Step outside or just stand by a
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  Speaker 1: window for five to ten minutes because morning light exposure
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  Speaker 1: anchors your circadian rhythm and triggers the natural cortisol spike
• 12:01
  Speaker 1: your body needs for alertness. And this is also one
• 12:05
  Speaker 1: of the most replicated findings in sleep science and it
• 12:08
  Speaker 1: costs you nothing.
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  Speaker 2: I feel like we hear that one all the time.
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  Speaker 1: All the time and it is so worth it. The
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  Speaker 1: next is to hydrate your brain. Drink a glass of water.
• 12:19
  Speaker 1: You go seven to eight hours without fluids overnight. So
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  Speaker 1: mild dehydration is part of why mornings can feel a
• 12:26
  Speaker 1: bit foggy. So rehydrating first thing supports blood volume and
• 12:30
  Speaker 1: cognitive function before you reach for coffee. That is one
• 12:33
  Speaker 1: I am currently working on. I'm always like coffee.
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  Speaker 2: Okay.
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  Speaker 1: Number three is to move your body for 10 minutes.
• 12:43
  Speaker 1: And this is one that again, like you might be like,
• 12:45
  Speaker 1: I just don't have time to do this. That maybe
• 12:47
  Speaker 1: that is why you sometimes need to wake up a
• 12:49
  Speaker 1: little bit early. Like it doesn't even need to be
• 12:51
  Speaker 1: for 10 minutes if you don't. Like starting small, even
• 12:54
  Speaker 1: doing like a simple stretch for 60 seconds, but like
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  Speaker 1: a short walk, a stretch if you want, a couple
• 13:01
  Speaker 1: body weight movements if you're feeling funky. It increases blood
• 13:05
  Speaker 1: flow and body temperature, both of which help signal daytime
• 13:09
  Speaker 1: to your brain and improve alertness more reliably than scrolling
• 13:13
  Speaker 1: in bed. During like COVID times, I would do a
• 13:16
  Speaker 1: stretch every morning. It was the fucking best. I literally
• 13:20
  Speaker 1: am like I need to get back into doing that.
• 13:22
  Speaker 1: It was so good and I got so flexible.
• 13:24
  Speaker 2: Yeah.
• 13:24
  Speaker 1: I was like, oh, my God. the girlies were right.
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  Speaker 2: Yeah, there's so many like tutorials on YouTube and stuff
• 13:30
  Speaker 2: as well.
• 13:30
  Speaker 1: Do you know what feels the best thing in the
• 13:32
  Speaker 1: entire fucking world? Cat cow. Yeah, it does feel good.
• 13:36
  Speaker 1: Cat cow because we're prawn back.
• 13:38
  Speaker 2: Yeah, we are prawn back.
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  Speaker 1: So like worst posture in the world that like elongating
• 13:43
  Speaker 1: your spine and then like folding it up. I'm like, yes,
• 13:46
  Speaker 1: the best feeling in the world. Even just cat cow
• 13:48
  Speaker 1: for like. 30 seconds.
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  Speaker 2: Yeah.
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  Speaker 1: You will feel a million bucks.
• 13:53
  Speaker 2: Yeah, exactly.
• 13:54
  Speaker 1: And then last but not least is to time your
• 13:57
  Speaker 1: coffee right. So drink coffee 90 to 120 minutes after
• 14:02
  Speaker 1: waking up. Not everyone's going to follow that. I'm probably
• 14:05
  Speaker 1: not going to follow that.
• 14:06
  Speaker 2: Yeah. I think it's like if you feel like in
• 14:08
  Speaker 2: the morning when you have your coffee and it is
• 14:10
  Speaker 2: making you feel anxious, you don't have to give up coffee. Yes.
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  Speaker 2: It could be just maybe timing it. at a spot
• 14:19
  Speaker 2: in your morning that actually like aligns with your body's
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  Speaker 2: natural cortisol spikes.
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  Speaker 1: And like that's the thing is it's checking in. Like
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  Speaker 1: I want my coffee like first thing in the morning.
• 14:29
  Speaker 1: And that's like part of my routine that brings me joy.
• 14:32
  Speaker 1: And it's part of like I have a coffee, I
• 14:34
  Speaker 1: sit outside in the sun, I do that part. But
• 14:37
  Speaker 1: it's about like finding what works well for you in
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  Speaker 1: your morning routine. But to wrap up, I wanted to
• 14:44
  Speaker 1: share a quote from Mel Robbins' podcast where she said,
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  Speaker 1: you don't rise to the level of your goals, you
• 14:49
  Speaker 1: fall to the level of your system. So if you're
• 14:52
  Speaker 1: like snoozing your alarm, scrolling on your phone first thing,
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  Speaker 1: skipping breakfast and starting the day with coffee on an
• 14:57
  Speaker 1: empty stomach, like that's a system and it's a system
• 15:00
  Speaker 1: that could be blocking you from achieving your goals, even
• 15:03
  Speaker 1: if that goal is to have a good day.
• 15:06
  Speaker 2: But that's a wrap for the episode. And as always,
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  Speaker 2: we love to hear from you chicks. Let us know
• 15:13
  Speaker 2: what's in your rich and life formula to morning routines.
• 15:16
  Speaker 2: And thanks to Gem for making this episode of Two
• 15:19
  Speaker 2: Broke Chicks possible. You can shop the entire vanilla sugar range,
• 15:23
  Speaker 2: including the spray deodorant, shampoo and conditioner, body wash and scrub,
• 15:27
  Speaker 2: and the new lotion at Kohl's now. Shop the whole
• 15:30
  Speaker 2: range at the link in the show notes. And thanks
• 15:33
  Speaker 2: to you chicks for having us in your ear holes.
• 15:35
  Speaker 2: We love to be here.
• 15:36
  Speaker 1: Bye.
• 15:37
  Speaker 2: Bye.
• 15:37
  Speaker 1: Bye.