Self-care is how you take your power back. You're listening to episode 4 with special guests Andrea wise on the let's talk about a podcast. Hi friends. Welcome to my podcast. Let's talk about it. My name is Akashi. I can seye party planner event designer business coach author and founder of Kesh events, and IAnd your host each week. I'm going to bring you conversations about life business events lifestyle weddings and everything in between. Thank you for joining me for today's episode. Let's Dive In this episode is sponsored by anchor. If you haven't heard about anchor it's the easiest way to make a podcast. It is free and an amazing and easy creation tool that allows you to record and edit your podcast right from your phone or your computer and could would also help you distribute your podcast through Outlets like Spotify Apple podcast and many more. It is everything. You need to make a podcast all in one place download the free anchor app, or Oh to Anchor that afem to get started on today's episode. I'm chatting with Andrea wise of living wisely. Andrea is a certified nutrition coach and personal trainer based in Chicago with 16 years of experience or chatting about self-care health and wellness and how creative intrapreneurs can live a healthy lifestyle while managing it all. Let's Dive In Yeah. Hi everyone. So I have Andrea wise here and you're so nice to have you in our podcast today. Thank you. I'm so excited to be here. Yeah, so excited. So this this is especially exciting for me because this is a subject that people really struggle with health and wellness self-care and of course, it's a bit creative intrapreneur being a business owner. We met we wear many hats and I feel like the pressure The stress is enormous and sometimes we never really stopped to take care of ourselves. And I know there's so many layers and we've talked about this a little bit before the show. So I want to suggest have a fun chat about you know, how health and wellness are self-care self-love. I know you gave you coach me a little bit because I was getting tired of myself about 10 minutes ago and you're like, don't do that. So it's I'm so excited. To actually share this with everyone and really just dive deep. So we're going to go into a few questions and I know again self-care super important. So first and foremost, how did you get into the health and wellness industry? Yeah, absolutely. So I'm a small-town girl from a really really small town in Oregon grew up didn't even have a stoplight and grew up there. So, you know, pretty Rule and then me. My way to Chicago for college. I actually played softball and college here at Loyola and growing up was an athlete and did all different kinds of sports and activities from ballet swimming gymnastics, and then eventually ended up playing softball in college. So I've always been really passionate about moving and doing things and being active and playing in college was super fun and taught me a lot about lat. Lots of life lessons and then the opportunity to stay in health and wellness just kind of fell into my lap and I started training when I was still in college, which was great, and I'm so thankful for it to this day. And then instead of going to law school. I continued on in health and wellness and I've literally been doing it for a little over 60. Years. Wow, that's amazing. And I'm sure you've heard like people talk about self-care self-care self-care. I feel like we need to break it down. So what is self care to you? And why is it so important? So self-care is I feel like such a big umbrella of things. All right, I feel like right now a lot of people think of self-care like I need to get a massage. I need to get my nails done. I need to get my hair done. And yes that is a part of taking care of yourself and feeling good about yourself, but there's so many other things like what about your mind? you know self care of your mind taking care of your body, you know, you get one vessel and you need to take care of your body so that it can treat you well, and so you can have good quality of life taking time outside of all of the noise that happens in our daily life, especially as an entrepreneur, you know, we wear so many hats and we're responsible for so many different things and so we're always taking care of Of other people and managing other things but then who's taking care of us, you know, and are you taking care of you so that you can be the best you to show up every day for the people that you're serving, right? You know, so it's a in my opinion self-care is so many things. You know, what are you putting into your body in terms of like the food and the quality of it to nourish yourself to give you energy. Are you sleeping and recovering because that's really the only time Body truly repairs itself. It's during you know deep sleep. So it's I feel like such a big umbrella that people often times just like throw into the bucket of aesthetic type things or kind of like a spa day right spot getting your nails done, which is a version of it's absolutely a layer of self-care but that's not the core right. I'd like to go a little bit deeper when we're talking about self-care, you know terms of like our Mental Health with and r+ like self worth and self taught kind of like talking about before the show making sure that you know, we're showing gratitude and appreciation for the opportunities that we have. I really feel like all those things kind of lump into self-care. Yeah, it's pretty deep and because and just to kind of update you guys so we literally went just grab coffee across the street and I was like, oh guess what? I just got a bite. And you were asking what kind of bike was talking about it and I explained that this morning. I had a conversation a battle with myself about get up go ride get up get on your bike and I did not and I literally went like when I feel so useless can't believe I didn't actually do that one hour in your like don't do that. Yeah, because there you are, you know, you've set the goal to get up and to ride for an hour and for whatever reason it didn't happen. But it's only it's only 12:30. You still have so many other opportunities to move and take care of your body. It doesn't mean that because you didn't didn't ride this morning that your whole entire day is shot. And it doesn't mean that there are other things that you can still do in a positive manner for you and by kind of Shifting your mindset and saying, you know, I didn't ride because I don't know there wasn't a client a client emergency so that had to you know, Take priority or whatever happened. It doesn't mean that you're a bad person and you don't have to tell yourself that you failed because you know, you didn't you didn't do something that was on your checklist for the day, right? So just taking like a miss not missed opportunity. But if you maybe don't hit a goal in the morning, there's still plenty of time and looking for like a positive outcome. Okay, there are so many other hours in the day, right? So yeah you woke up you plan to ride for an hour. Well, because you didn't ride. It doesn't mean that your days over you still have I don't know ten ten more hours the could do something. So there's lots of other opportunities and it doesn't mean that because you didn't ride this morning. Maybe you meditate for 5 or 10 minutes, you know, maybe you just do some body weight things in your home when you get home later tonight. There's other opportunities that you can still kind of take care of you. So interested in it's easy when you say it. Makes sense, but I realized I was not in that mindset this morning. It was just more like oh bummer I didn't do it. I didn't do it fail. I gotta go to work. Now. I'm now I'm like terrible because we often do it. Yeah, let myself down. So I think you know, one of the things that I said to you to was you need to be a little kinder to yourself. I think that it's really important that we have goals and we hold ourselves to a certain standard, but we also have to understand that life. Happens and just because we have a perfect schedule planned out on our calendar and everything mapped out. It doesn't mean that it's always going to happen like that and that's okay, but it's about how do you how do you shift when something doesn't happen to making sure that you're kind of still staying on track and still staying on Pace to move forward, you know, it's about kind of like the consistent daily effort that you're making to do things for yourself. Matter how small or big man be so you're saying the keys to stay positive? Hmm, Mike step away from the negative and think about a positive way to turn that around. Yes daily daily exactly like, you know instead of you saying okay. I miss my ride morning this morning. That was just absolutely terrible. I'm a terrible human, you know, you could say I didn't ride this morning. But I got to I was able to do this instead, whatever it was that you did. Maybe you maybe you needed to read for a little while in the morning, you know, and then you have an opportunity later to do to do something else. Yeah instead of just like throwing in the towel. Yeah saying you wasted the whole entire day because you didn't get this one thing and it doesn't ruin the day. What does it mean that you're a bad person? Yeah, you know it does. In that you've failed and you can't achieve your goal, you know, the things that we do as business people and entrepreneurs and even when you're planning events and things, you know, it's not it's not a super linear trajectory directory in terms of like progress, you know, it's kind of bumpy, there's ups and downs and then there's gradual growth that happens. And so that's the same thing that happens with us as humans when we're trying to do. Something or achieve something and when we're trying to change our Behavior, you know, it would be different. If you were like Andrea for the last five years every single day at 6 a.m. I get up and I ride on my bike, you know, that's a behavior that you've that you've set and that's just kind of like you getting up and brushing your teeth. Right? But this is a newer behavior that you're trying to implement and It's not part of your daily routine like brushing your teeth, right? So it's not going to happen every day. And that's okay, but can you get it to happen, you know, maybe 30% of the time then 40 and 50, you know, and then maybe you get up to like five days a week. You're riding the bike most of the time, you know, like what can you do to kind of implement that gradual Behavior change? Wow. Yeah. It's like I said when you say it, it's everything. You're saying makes sense. It's just how do you get to how do you remember to to do like, where do you even get started? Right so you work with a lot of like creative entrepreneurs, especially planners and designers like myself and most of her listening. So, where do we get start? Like, how do we become I guess fix our minds. Where do we get started? Like so there's there's a couple different things that I can suggest so Recently, I'm actually on morning 15 of doing the 5-minute Journal. Okay, so if you don't know anything about it it is it's just a little journal and it's supposed to be the first thing that you do when you wake up in the morning. So you're not grabbing your phone. All right, you're waking up. There's a quote at the at the top and then you write three things. That would make your day. Great you write a daily affirmation for something, you know. Whatever it is, he right that in and then there's oftentimes I have another question or two to kind of get you in a positive mindset and getting you to start your day showing appreciation and gratitude and there's a lot of psychology behind that in terms of like mine set and shift and then it's also supposed to be the very last thing that you do. Oh and your day just to reiterate so you can read the things that you wrote in the morning. You can say three things that And in your day that major date great and a couple things that could have made your day better and then you just kind of like do this every morning and every evening and so it's a really great way to just start that one little act to start to shift your mindset. So living in that kind of like every day I'm waking up and there's these positive things and then you know, I'm going to bed at night and I'm saying what I'm grateful for and you know what I've achieved so you can kind of celebrate the is along the way because I feel like that's one of the things that we as entrepreneurs and you know, especially as women I feel like we're so focused on how do we get there that we miss all of the things that happen every day in terms of the little winds that we have and we don't celebrate our success. So that's one way another thing that I would suggest is having some accountability. So whether that is a coach that you're accountable to if It's a maybe you have an account an accountability buddy. Maybe that's your husband or your best friend or your partner. But you saying aloud I am going to do X goal and putting it out into the universe and then having someone check in on you or someone that you are checking in with to say whether or not you are achieving these things because we're all goal-oriented right we went we wanted to achieve things. We want to be successful. Peaceful. If you have a client that comes to you with this like grandiose idea of like a beautiful dinner and a beautiful wedding like you want to give that to them, right? So if we put those same standards and expectations on the goals that we set for ourselves like how much could we really accomplished? Because we don't want to let ourselves down like you wouldn't want to let your client down, right? So how do we do those things for our self and a lot of times it comes through Behavior change, which you can do with a coach or an accountability. Or just kind of like these little daily mind mindset positivity shifts. Yeah, I think one of the most part one of the things you said to me earlier there was I found really powerful was like I said, oh I struggle daily with balance and you're like, that's everyone. Mhm. I think you know everyone that's everyone and I was like, okay and it's all relative and I personally don't like the word balance because when's the last time you felt balanced and Everything's just like totally okay. I was there's really fires. Right? Exactly. And so I feel like if we're trying to achieve this this standard of imbalance quote unquote, then we're setting ourselves up for failure because most of us are never going to be in Balance, especially if we're an entrepreneur or you know, we're in the service industry. So we're working with clients and that have expectations and there's oftentimes all of these variables that are Outside of our control and we have to be okay not having control of those things but still feeling like we're making progress, you know, so there might be one day where you have more time for yourself and you can give yourself more and you can fill your cup so to speak and then there might be days where your client facing and you're dealing with a stressful situation. And so maybe that's emptying your cup, you know. You're kind of like out of balance so to speak but it's kind of like how can you manage that like give and take and the pole and the receive so that you feel for whatever, you know you're doing or how ever you are kind of like at peace. Yeah with where things are because it's always going to be you know seasonal in terms of time. I like busy times something stressful that randomly happens with family and emergency, you know, so just That like, you know feelings n and like being on a beach with you know, sunshine. I'm like a beverage in your hand is not like it's not reality. It's a quick fix, right and just accepting that, you know, you like you might have some stress in your day and that's okay and it doesn't mean that you're out of balance. Sure. So ski stress is okay stress is okay because think about think about what stress does it push. Has you to be a little bit better to it motivates you to achieve a little bit more? Yes, and there's that balance board again that I don't like but without the appropriate amount of stress, then we're not trying to achieve anything more. We're just kind of like oscillating and hanging out in space. But if we have a little bit of stress or a little bit of motivation, you know, you're trying to like go just a little bit further than Dead before in a manageable way then that's healthy because that is putting you on the growth trajectory. Right? So it's like you're push it's like a little push like a little a little tug as opposed to like, you know, I yank, you know, those love completely more someone like pulling the rug out from under you and yeah completely discombobulated and fall, you know, that kind of like gentle push and a little bit of stress. I really feel like his healthy because it's it's how we grow and it's how we get better, you know, and we you're talking about something earlier and times. I personally can say that I've grown the most is when I've had a struggle or had some adversity and have felt really bad or you know have kind of had to take a step back and figure things out that's where I felt character, you know, that's where it comes in and that's kind of how you Grow and get better if everything's easy all the time. Yeah, then it's just kind of easy almost it. Will you feel like you're stagnant or not. We need that push. I know I do and I kind of unrelatable two of you if you talk to someone like if you talk to another planner who's never had anything go wrong, right? Like well don't like we do our same job. Like, who are you working with? What is what is this about? You know, but if you can trade stories about oh my gosh, I had this one. This happened one time and this is how I fixed it or this happened. And you know, this is what I was able to do to kind of like send her myself or calm myself to get through this then you learn something about yourself you share something with someone else. So maybe they can be more prepared when they're experiencing some kind of like adversity or a challenging time. Yeah. So you're so I like the idea what you mentioned earlier about writing. So I do have two gratitude journals. I love That can't find them. Okay. Well, you know so my goal was to have it by my bed. So but you said write three things that you would not just that you're grateful for you saying write three things you would like to achieve for the day so so so both so you can you can write two or three things that you are grateful for or have appreciation for so it might be something as simple as I'm grateful for the warm bed and the great Night sleep that I got last night, you know or I'm grateful for my supportive husband, you know, and then you can say a couple things that would make your day great and that could be like getting a new client or maybe it could be having having lunch with a girlfriend or it could be getting that workout in. You know, it can be very very small things but it's but it's a mindset shift in terms of Of something that's positive so that you are focusing on that. Yeah, and then at night you're saying right three things that you're grateful to accomplish that day that happened that day. Yes, so it could be as simple as like I had two incredible meetings today or I had a delicious lunch and you know feel really good about how I feel old and nourished my D. Yeah, you know so it could be really small things. It doesn't have to be anything like crazy. You know, like I had a six-figure day like something absurd against a small things and they'll change over time obviously as your mindset shifts, but just really small things and the other the other thing that happens in the journal is saying something that would have made it better something that would have made your day even better. So Could have been you know, my day was great but it would have been better if I talked to my mom and shared it with her or would have been better. If I talked to my sister today, it would have been better. If I had five minutes to play with my dog, you know, like little little things. Yeah. Wow, that's really helpful. And again, I never you know, I see that I think they think it's cute. We have a gratitude Journal but actually understanding. What it does and how to wrap up your day. So it's like we start the day positive but like ending on that note. I think even that definitely helped me because we go to sleep with so much weight. Right right oftentimes we go to sleep thinking about all the things we didn't do we didn't accomplish or what didn't go well. Yeah, but if we shift it and say these are the things that made my day great. These are the things that went. Well this What I learned from the day or appreciate from the day. Yeah, then again, you're kind of like reinforcing that positive mindset and the psychology piece that you know happens in your brain when you do that is just so powerful. Well, yeah, that's the I'm going to try mine tonight, you know, if you think about it, it's just it's just a few minutes. Hmm. It's literally just a few minutes that you are. Essentially giving to yourself and allowing yourself, but the the impact that it can have at the beginning and the end of your day is just so so great. Wow. Yeah. No, I love it. I love it. So I came with so I'm going to write mine so that you're saying but the keys to leave the journal by your bed. Yes. Yeah and keep that handy. Yes. Yeah. I was telling you earlier that I'm testing out like I've been reading About habits or ways to live a better lifestyle and that's one of the reason why I even thought about you when I was thinking about outcasts and one of the things I read was getting like your old school alarm clock. Hmm and then putting your phone away. Yeah, which is probably the heart like try to yank. Someone's iPhone from their hands. Uh-huh, especially a business owner. Like the first thing we do is get on our phones and God is doing and check on emails. So like any tips on Mike house. How to kind of bring us back to better habits like or how can we not get in our phones in the morning the first thing in the morning like you write in your Journal right then what right so you write in your journal and then moving so if you think about it, we're sleeping or resting, you know, hopefully you're in bed and sleeping for anywhere from six to eight hours for Recovery. All right, because that's how our bodies regenerate and get stronger and Healthy and then I love having people get up and move and it doesn't mean that they have to write on their bike for an hour. They could just be any kind of gentle movement today in my little journal the little prompt so most times it's a quote but every now and then there's like a little challenge. So my little challenge this morning, no joke was get up and dance for a minute and I was like, oh my God, and there's something that's very powerful. Wuerffel about that and a lot of coaches have different clients. I've worked with a lot of Executives and they were coaches who are like you just need to dance like no one's looking. So what did I did I did I got up and I dance for a minute in my bedroom and felt like a complete idiot, but the energy shift that happens, you know, when you move your body and you just don't care about what you look like don't care about, you know, no one's watching. You're just kind of the freedom that comes from that and then after you've been lying down, you know, you're getting up and you're moving your body. So that was legitimately the first thing I did this morning. That wasn't what I was essentially talking about. So moving your body after you've been sleeping. Yeah is a really great way to kind of like help with blood flow, you know getting getting things moving in your body getting muscles warmed up. So just doing a small little Mobility. Routine, you know, maybe taking five or 10 minutes and just doing like I said some simple stretches even just some breathing exercises can be really kind of like grounding and calming and centering and you know, some people like to get up and exercise right away. I typically after I read in my journal I get up and I use my there again the kind of like helps with the Nervous system and you kind of like activates and a week like makes everything awake and helps with like blood flow and gets heat into into your muscles. So I like doing I like doing that and then I typically have my, you know, my morning coffee my little coffee routine and then I might read a little bit. So the power of doing that versus just picking up your phone right away. Think about think about waking up. And then all of a sudden being thrown into like a crazy night club party, right? So like there's all this like noise like you're really improve like you're not prepared. There's all this loud music. There's people bumping into you. There's you know, people asking you questions, that's kind of what it's like if you just wake up and open up your phone and you start checking emails and you start checking Instagram. You start doing all these things because You haven't even like had a moment to yourself and all of a sudden you're being inundated with all these things like that is crazy and right and it doesn't stop right and so you're you're not creating any boundaries, you know, you aren't protecting yourself for the day and you aren't setting yourself up to have the best day possible. So really like setting some boundaries and just being protective of yourself because it is such a Gateway, you know you open A up your phone and then you know 10 20 30 minutes later. You're like, oh my gosh. I'm still sitting here. I've just been looking at this or responding to people's emails or all these other things and you haven't done anything for yourself. No, it makes total sense to like start your day. Like he's into your day. But also like give yourself some love and kindness before you give other people love right, right, you know that that example that I gave of like waking up and being in a nightclub on sun or it's just if someone if you woke up and all of a sudden you had to start sprinting right away, right? Like you're not crazy. You're not prepared for that. Yeah, it's the same thing. Wow, that happens with our minds. If we don't, you know kind of like settle in Yap are take care of us before we start answering and tending to other people because it's not going anywhere right like your phone still going to be there. All those messages are still going to be there. Nothing is going to self-destruct. If you don't get to it, you know within like say that minutes. Yeah, but in 2 minutes of waking up granted there are emergencies that happened but you know, that's not going Going to be hopefully an everyday situation scenario. Yeah, that makes total sense. Wow. So how early do you wake up? It really depends anywhere from five to seven am kind of depending on what my previous day look like and what my upcoming day looks like I have clients that I sometimes have to see later and or now have to Entertainer have dinners just like everyone else does but that I have clients who sometimes need to start earlier or sometimes. I just want to get up and get my work out and get some of those things done so that I can get it done and out of the way and then start my day. So normally that five to seven window and I am okay. Yeah. I'm not a morning person so in I beat myself up for that for some reason Make just cannot accept that I'm not a morning person, but I'm really not I'm honestly not a morning person either. I'm such a night owl I'm super productive at night. Like it's super easy for me to stay up late. I've intermittently had insomnia sleep issues and problems. So it's so I'm not really a morning person. But I've just done it for so long and it ends up being what works out best for me and my dad. Day and kind of like being productive the way that I feel good about so, okay. Yeah, I want to ask you about working out. So I mean that could be anything but what how many days in a week do you recommend what would our visitors talk about just a general idea of working out and why it's important. But how many days minimum do you recommend working out? And what do you have any favorite? I know there's so much now from kickboxing to Peloton cycling and running. So if you want to get your take on working out, especially for business owners, so you're not gonna like my answer because I don't believe in a one-size-fits-all situation for anyone when it comes to nutrition or when it comes to working out some people some people don't have any aches or pains or any previous. It's injuries and they can you know be super active and do a diverse, you know variety of things, you know, maybe Pilates one day maybe cycling one day, you know, maybe they work with a trainer and you know lift a couple times. It really all depends on the individual and their goals and what works for them and their lifestyle. I actually just did a little kind of like quick Instagram TV video recently. About what happens in the other hours of your day outside of working out and so ideally, yes, we want to work out move do something daily so that we're taking care of our body. You know, we get one body. Yes. So we need to take care of it, but I feel like what is even more important outside of your exercise time as what's happening during the rest of the hours in your day. Like are you working out for one hour? And then literally just sitting the rest of the day or are you not working out at all? But you're really active and you're moving around and you're doing things, you know, because sitting is the new smoking, oh my gosh, so that came out a while ago, but we're so sedentary. We're on our computers all the time. We're on our phones all the time and we're just moving less and our bodies are meant to move and it's one of those situations where Help we have the ability to move and once you start moving less your body really starts having to move as much as it did so it doesn't move as well. So I like to kind of tell people that we want to meet you where you are and figure out what your goals are. And what is kind of like doable that little push that we were talking about because it's not about it's not about me. Me, you know, it's always going to be about you and what your goal is and how are you feeling? You know, do you do you feel better after you take that spin class and you sweat a time and you're just, you know in the moment with other people and that energy in the room or do you feel better when you lift some heavy weight so that you can like feel strong and build strong bones, which is important for women, especially as we age. Oh boy, so so No, there's not. I don't have an answer. Like it's not you need to work out five times a week or three times a week. No. Yes, you need to be active and do some kind of quote unquote work out. But you also want to try and be active outside of your work out. Our however many times that is per to her week. Wow, so you're saying that with the keys movement just get moving, but if you do work out, it's what you do outside. After your workout is it makes sense? That's a that's a that's a big piece because if you're if you're just working out for 1 hour 30 minutes a day, but you're sitting the rest of the day and you're only working out say three times a week. Then that's really only three times a week that you're getting any kind of movement. And then the rest of the time you're just super sedentary. So that's not going to be very healthy, you know for you and the long run. And again, we have seasonal things right if you're working on a ton of events during any given season then maybe you're going to have less time but it's like I like to you know focus on how can you get as much bang for your buck out of the time that you have? Yeah, you know relative to what you have going on. So maybe it's not a super high event season. So you have more time that you can kind of like spend on yourself and spend on self-care or the workouts or other things to keep your Mind in your body, you know strong and to keep you healthy and then during times of busy event season or whatever else then it's more focusing on maintaining and focusing on the foods that you're putting in your body so that you can maintain while you're in the season of less time for you. Don't you? Hmm. Wow. Well, we have a long list of things not to do it a lot of changes to make what you said like, we'll start slow start. Somewhere because it's not ever like we're just again just trying to get back from I guess mindset shift and behavioral shifts in like small changes doing something and not being negative and we don't hit that goal for the day because there are many more hours in a day to make it up somehow. Okay, what about going to bed? How you said six six to eight hours of sleep of recommended everyone? A little bit different. Yeah, I I use this fancy little thing called a loop band. Oh, wow. It's called a week band and I have been using it for quite a while. It's actually approved by some professional sports teams. It's been used by people in the Olympics and whatnot. And this is what I use to kind of like help manage my sleep and my recovery, okay. Um, so I say that because it's not the same for everyone some people do really well and perform at a high level and don't need a lot of sleep. I don't need a ton of sleep to perform. Well, depending on you know, kind of the activity level of my day my business one of my business partners in our kind of athletic training corporate Wellness stuff. He wears a boot band as well and he really only Only sleeps maybe an hour or two consistently every every night. It's crazy and the it's green yellow and red in terms of like Readiness to perform. So green is like go yellow as like, you know, okay and then read as like, oh God, you should like relax recover hydrate like dot move so much and he can sleep just a few hours kind of all the time and be in green and yellow All the time work out all these things. I'm like if they had that many hours in a day. I could be so productive. So again, it's kind of it's not a one-size-fits-all thing for four people and it's also you know, it's also seasonal and terms of like you might have a strenuous workout day in terms of the exercise that you're doing, but your body also takes on stress because of things that are going Going on with your business your you know, your family kind of like how you're doing and feeling about yourself. There is other ways that our body takes on stress outside of just physical activity. And so sometimes if we didn't do any physical activity, but we're in a high-stress situation, you know consecutively then we're going to need more rest and recovery. So the mental mental side of it too. Yeah, does it vary for you male to female in terms? Like sleep or it's just the bodies the body. It's just kind of the body is is the body, you know, there's other things that kind of contribute to how well you sleep. There's a thing called Sleep hygiene. So boy just like we talked about brushing our teeth and kind of what you touched upon earlier about not having that the phone in the bedroom. So our bedrooms should really be a place of rest and Recovery. Right, so think about think about like if you train a dog to go outside and you know, you get a puppy or training at to go outside to go to the bathroom, right? You want your dog, and I don't even have a dog but you want your dog to know that like, okay I'm taking you out. It's time for you to go to the bathroom. Let's kind of the same situation. Wow, when were talking about preparing our body for sleep at night? There's all these other things that affect our quality of sleep and our Readiness for sleep. So if you're someone who Is always on a device right before you go to bed, you know, the light that is emitted from the device is going to impact your ability to sleep. Well because of what the light is emitting and what happens with our brains so not being on a device, you know for a while before we go to bed will help with your Sleep Quality. All right, because sometimes right we you go to sleep and you wake up the next morning and you're like God a dive like I've been in bed for eight hours, but I feel like I've slept too and there might be other times where you go to bed and you've slept five hours and you wake up and you're like man, I could like run a marathon. Yeah, like I have all of this energy and so it's really about training our body to get quality sleep and everybody's a little bit different but making sure that you know, our phones aren't by our bed, you know, not having electrical devices and TVs and other things and are Bedroom so that our body knows when I go into this place. It's for a time, you know rest. Wow. That's so interesting. I find it fascinating so many changes like he said but like one of the things like a TV in the bedroom, typically you like I'm just going to relax and like watch a little TV in my bed or sometimes we bring our laptops to oh, that's terrible. It's so bad and I'm guilty of doing I just do it for the longest like the longest time but then your body then you're training yourself to say. Okay. I I'm I'm going to do this work in my bed on my laptop and you know, maybe you're dealing with like stress or other things and then when it's time to go to sleep, it's you know, you're sending confusing signals to yourself in terms of like what that space is used for and I've started, you know, reading about it and studying it more recently especially kind of like after this and it's really fascinating to me because You know, you can retrain your you know, your body to do different things. Yeah, it's about kind of doing it consistently and that's one of the things that I feel like is a huge piece, you know, so we've talked a lot about behaviors and mindset and working out and all these things and what I what I oftentimes see people struggle with especially entrepreneurs is, you know, we're over here on the left side. And we haven't been doing any of these things, right and then we wake up or you know a new day or Monday comes or January first comes Andre, like I'm going to do all these things and it's like, right. Okay. Are you really like? No, it's not realistic, you know, just kind of like what we talked about. We want to set small kind of attainable things that we can build upon so that we feel good about it so that we aren't Beating ourselves up and feeling like we've failed, you know, so setting one small goal and then accomplishing that feeling good about it. It's now part of our daily routine. Like we're brushing our teeth and then we added another one, you know, and then we add in another one so that cumulatively over time it's had a positive Snowball Effect until like bigger better things that are influencing our different choices and things that we're doing throughout our day, you know to kind of like shift from the EFT over at oh like more of the middle, you know so that we're more mindful of health and wellness and things that we can do because it's really, you know, one or two small things and small changes and our behaviors can have such a big impact and it happens over time. It has to happen with consistency. So with these little chain these major little changes here and there we can be interned better business owners better. Yes. Yes, better planners better designers who are clients better friends, but otherwise, yes, all of those things. Yeah, absolutely all those things because you know, think about think about a time when you were when you were super stressed and you may be felt really depleted how good of a wife are you then? You know, like, how how well are you doing at showing up for yourself? You know, how well are you able to to serve your Clients, you know and other people and friends that you care about probably not as well as you would like. Yeah, you know and so making sure that we're doing things and for for different people those are you know different things we get our cup filled and Phil fulfilled and kind of like more at peace in different in different ways. But doing those things consistently helps us be better business people because we are taking care of ourselves. Elves and then we can show up as our best person for for the person that we're trying to work with or serve you know, and that's that's really why we're business owners, right? And that's why we do what we do and we get gratification and feel appreciated when we make other people happy, right? Yeah, and so it's like how how can we put ourselves in a position to be in the best place to do that? Best that we can wow, that's amazing. I mean, there's so many like I'm learning so much from our conversation. I'm sure everybody else is but again, it's just little changes little shifts. So when we grab coffee earlier, you asked me a question. You asked me if I had water. Yes why so our bodies are primarily made up of water and I think that that's fascinating because there's all these other things that go along with water. Are you know we talk about the water on the earth and like the moon and the sun cycle and you know, all the crystal blue stuff that I also like but when we are dehydrated we oftentimes think that we're hungry. All right, which is a big thing when we're talking about nutrition. Mmm. So that's why I was like did you hydrate before you caffeinate? So drinking water throughout the day is really important. It's also Winter here right now. So it's also a way that we can help kind of boost our immune system by staying hydrated lots of chemical reactions in our bodies require water as the medium in order for that to happen and then we obviously, you know excrete things through urination and whatever else which our bodies don't want in us, so if we're not drinking enough water, And then just think about like all the garbage that just continues to circulate throughout, you know, throughout your body. And so we want to make sure that we're staying hydrated because sometimes if we're dehydrated we might feel sleepy. Like I said, we might feel hungry when it's really just like thirst and it's just such a huge piece because it's what our bodies are primarily made up of wow. I have to drink more water. Yeah, that's it. So water so you recommend as soon as you wake up, like the first thing you do is drink water. I keep Water by my bedside. I drink a pretty big glass of water in the morning before I pull my you know, before I make my little coffee concoction and then water water throughout the day, you know, people feel like it's cold outside. You know, I'm I don't want to drink water. I don't like cold water but room temperature water because throughout the day not only Are we losing water? Because you know, it's just evaporating off of our skin. It's also how our body cools itself. So say say you're dehydrated and you try and work out your body is going to have more challenging time cooling itself because you might not have as much water to sweat. All right, so water is very very important. So yeah water first thing in the morning water throughout the day chain. A lot of water and a lot of water. Wow, so I'm learning again so much just from our conversation in the conversation prior and I feel like there's just taking these tips and just starting one tip at a time. One thing one thing why not all of it one one at a time in celebrating like you said, so stopping to celebrate one thing that you did right right versus waiting to complete all of it before your and be kinder to yourself. So those are Probably my one of the biggest takeaways and like so many other things and I know you're sharing. So in the show notes were adding you're going to share a resource. Yes. So in the show notes, there will be some download it'll be a little thing that you can go to and download. So I'm going to be sharing some of these specific tips with you that you can kind of pick one and start to implement or you know start to think about to kind of like help you after this episode amazing. Thank you so much for being here. So before we wrap up, I have some just fun questions. I like to give our guests. Yeah, so if you could have lunch with anyone, who would it be let's see. I feel like I was asked this question a while ago and God, I like really struggle with these questions. I would have to say say I would have to say Michelle Obama. Oh, yeah, um because as a as a woman and an entrepreneur, you know what she has done and what she has been through and the fact that she is married and has a family and has a career like I love talking to two women about that because I'm not married. I have a career. I don't have a dog. You know, I'm just trying to take care of myself. I'm like, how do these people do it? Like so I would just have so many questions about kind of maybe sacrifices that she's had to make yeah or things that she's maybe had to put on the back burner for a little bit or how she managed that you know, because she's done so many great things. Yeah, and I think she's such an amazing woman. Yeah, and I'm just like hat like how So, please like spread the tips throw me doesn't look she's definitely a good one to have lunch with uh-huh. And those are really good questions. I have questions too. I mean I have so many questions. I could probably like list off. Yeah. Oh my gosh. This has been so good. I don't want to let you go. So how can our listeners find you I am on the gram at Andrea underscore wise underscore. That's probably where I'm at most but I'm also on LinkedIn and my website is and Why is lifestyle.com so all of those places? I'm on Facebook to so kind of everywhere with thank you so much. This has been so great. This has been amazing. We can't wait. I can't wait to have you back because I feel like with this there's layers and there's so many things we can talk about. So looking forward to having you back and talking more about nutrition and health and wellness and lifestyle and habits and like all these things that we just talked about. So yeah amazing. Thank you. Thank you so much. It was fantastic. This is awesome. Thank you. 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About Episode 4: In this episode, host Akeshi Akinseye features special guest Andrea Wise of Living wisely. Andrea Wise is a certified nutrition coach & personal trainer based in Chicago that loves to educate. With 16 years of experience - she specializes in customized solutions that you can integrate into your specific lifestyle for lasting success. We discuss how creative entrepreneurs can practice more self love, kindness to oneself, healthy lifestyle practices and more. We dive into the importance of self-care and how to put your health and wellbeing first as an entrepreneur. Andrea shares tips on being your best self to help you be a better business owner. A Special Gift To You: Download a free self care +  a quick video from Andrea! Download via link below  http://bit.ly/2QlOrUf  To learn more about our guest, Andrea Wise, follow her on: Instagram @andrea_wise_ : https://www.instagram.com/andrea_wise_ Facebook: https://www.facebook.com/AndreaWiseLifestyle Website: https://www.andreawiselifestyle.com/living-wisely  If you loved today's episode, share with your friends and tag me on Instagram, facebook or twitter @keshevents  Follow Akeshi on instagram @keshevents If you would like to featured as a guest on the "Let's Talk About It Podcast" or have feedback or questions, send an email to info@keshevents.com 