January 3, 2019 • 40 mins
Our listener, Maggie, shared a tip from Former Navy Seal Admiral McRaven. Celeb Trainer Erin Oprea shares health & fitness tips to help you stick with your New Year’s Resolutions. Financial Adviser, Rachel Cruze talks about setting yourself up for success this year. Amy’s massage therapist talks about how you can take better care of your body.
(Episode 7)
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Episode Transcript
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Speaker 1 (00:06):
Joy cast up Little Food for Yourself life ain't. Oh,
it's pretty much. It was pretty beautiful thing that a
little moth kicking four with Amy Brown. Okay, here we
(00:33):
are episode seven. Hope everyone had an awesome Christmas and
a happy New Year. If you were looking for an
episode the week of Christmas definitely took that week off.
I was in Colorado with my family, That's what we
do every winter, and my husband and I took our
two little Haitian kiddos there for the first time, and
we didn't know really what to expect. Honestly, I thought
(00:55):
they were gonna be pretty miserable and hate it. And
I don't know why I was being so pessimistic about it,
but I just, I guess preparing myself for the worst.
Maybe I shouldn't have done that, because they were awesome
and they loved it. They loved being in the snow,
they loved sledding. I mean, we did bundle them up accordingly,
so I'm glad we really made them put on all
the layers so they would be warm, because I knew
(01:17):
the minute they experienced like extreme cold, they were going
to be over it. And then skiing, I just did
not know how that was going to go. And I
didn't really grow up skiing, but my husband did. So
we've been married for twelve years. On New Year's Eve,
we actually celebrated twelve years of marriage. So for the
past twelve years, I've been skiing with him, and then
my sister and her husband they ski so all my
(01:38):
nieces and nephew ski so like that's what we do
every Christmas. Everybody's skis at Wolf Creek in Colorado, and
I thought, if our kids don't end up skiing with everybody,
this is just gonna be pretty lame. I don't know
what's going to happen. So we took them and we
signed them up for a lesson and they killed it.
(01:58):
They ended up taking two lessons, but that's it. And
then they were out there going down the mountain with
us on like some pretty legit runs like it wasn't
you know, the Bunny Slope. So I was really really
proud of them. My sister's husband was a ski instructor
in college for like five years, and he even told
my husband, he said, I have never seen kids pick
(02:19):
up skiing this fast, Like this is awesome. And so
we were like just loving life because we were out
there living it up on the slopes as a family, like,
not just us as a family, but extended family like
tons of cousins and aunts and uncles and my husband's
parents were out there. My dad even got to come
to Colorado with us, which was awesome. He didn't come
(02:41):
to the Ski Mountain, but he did come. Now. He
did end up with pneumonia and a hundred three temperature
and spent like six days in the hospital while we
were there, But that's a whole another story for a
whole another time. We'll focus on the positive here, and
he is doing much better. But seriously, my sister and
I were like, wait, why did we make him come
to Colorado again? But we really did think he was
(03:02):
getting better. If you haven't been falling along some of
my story, my dad is recovering from cancer and cancer
surgery and chemo and radiation and he really was doing awesome.
So my sister and I thought it would be a
great idea to take him to Colorado with us to
be with his family. And he was even hesitant about it.
He's like, Oh, I don't really know if I want
(03:23):
to go, and we're like, Dad, you're fine, you should
come and then on like day four, my sisters calling
nine one one and the E M. S Is coming
to her house to take my dad in the hospital
and ambulance. So yeah, that was fun. Merry Christmas. It
was legit Christmas Eve when that happened. So my poor dad,
he was awesome though, Ugosa Springs shout out. The hospital
there was really great, and yeah it was. It was
(03:45):
good times, good times. Sister. If you're listening to this,
you're a rock star because you ended up flying him
home and you're amazing. Okay, So on today's episode, pretty
excited because I've got an awesome clip from Admiral Craven.
He's a former Navy seal and a listener sent me
this and I just had to share it with you.
(04:05):
It's definitely was like right when I saw it, was like,
this is one of my things. Everyone needs to hear this.
This is amazing. You listen to this one thing and
you do what he says, and y'all we could basically
be game changers. I also have Aaron Opria coming back
to talk about health and fitness, New Year's resolutions and
how to make that realistic. Rachel Cruz, Dave Rahamsey's daughter.
(04:27):
If you know anything about the finance world, well, obviously
I had her on a previous episode, but in case
you didn't hear that, she talked about budgeting for Christmas
and how to do that. And then now since the
new year, I've got her back on talking about how
to set yourself up for success this year, and then
self care is something I definitely want to focus on
in twenty nineteen, and so I've got Robin coming on
(04:49):
to talk about massaging and even cupping. So if you've
never heard of cupping, you're like, what is that. It's
this crazy way to help get inflammation and out of
your body and to release toxins, and olympians do it,
but I think it's becoming more mainstream. But anyway, if
you want to learn about it and how you can
take better care of yourself, well then that is coming
(05:10):
up as well. So with all that said, let's get started.
I normally saved my email shoutouts for the end, kind
of just throw one in there and the closing, but
today I'm putting an email in my actual four things.
It's one of my things because Maggie she emailed me
(05:32):
a clip that I definitely think you all need to hear,
and it has to do with making your bed, which,
if you remember, in the first episode, Pretty Sure was
the first one. I shared that I was a chronic
snoozer and how when I was challenged to stop snoozing
it changed my life and I started making my bed.
Sort of crazy. Well, then I got this email for
Maggie over Christmas break. She said, when you spoke about snoozing,
(05:54):
you also spoke about making your bed and how that helps.
My mom has always been adamant about me in my
bed and now I've made it every day for as
long as I can remember. Anyway, had to send this
video your way because it pushes even more how great
it is to make your bed. You have to start
your day with a win. So then she attached the
clip and she signed it Happy New Year, Maggie, and
(06:15):
y'all it's awesome. So I'm gonna play it. It's Admiral mcgraven.
He is an admiral in the Navy. My husband actually,
long story short, has worked for him in his career,
and so I was like, WHOA, that's so crazy. I've
been to this guy's house. But he gave the ut
commencement speech, and here's what he had to say. I mean,
the speech is really long, but I'm only going to
(06:36):
play this little clip for you about making your bed.
So I hope you guys enjoy this as much as
I did. Every morning and seal training. My instructors, who
at the time we're all Vietnam veterans, would show up
in my barrack room, and the first thing they do
is inspect my bed. If you did it right, the
corners would be square, the covers would be pulled tight,
the pillow center just under the headboard, and the extra
(06:59):
blanket folded neatly at the foot of the rack. It
was a simple task, mundane at best, but every morning
we were required to make our bed to perfection. It
seemed a little ridiculous at the time, particularly in light
of the fact that we were aspiring to be real warriors, tough,
battle hardened seals. But the wisdom of this simple act
(07:20):
has been proven to me many times over. If you
make your bed every morning, you will have accomplished the
first task of the day. It will give you a
small sense of pride, and it will encourage you to
do another task, and another and another, and by the
end of the day that one task completed will have
turned into many task completed. Making your bed will also
(07:44):
reinforce the fact that the little things in life matter.
If you can't do the little things right, you'll never
be able to do the big things right. And if,
by chance, you have a miserable day, you will come
home to a bed that is made. That you made,
and I made bed gives you encouragement that tomorrow will
(08:04):
be better. So if you want to change the world,
start off by making your bed. Okay, I love that,
So there we go now, I mean, I just love
that I went from not snoozing to now making my
bed every day too. Now I'm one step closer to
changing the world. Basically, I hope that you found that
(08:25):
as awesome as I did, because when I watched it,
I was like, Okay, this is powerful. I'm playing it
for everybody, so stop snoozing and make your dang bed. Second.
So it'd almost be wrong if I started the New
Year and how to show and with this is the
(08:46):
time of your were gyms are packed, everyone's setting their resolutions,
are trying to work out and be fit. So I
brought Aaron back in again. I knew you're just here
a couple of weeks ago. But again, Aaron, someone that's
going to be coming on quite a bit, Aaron Opria,
and she is a personal trainer, knows all the things
about just keeping your body tighten right. I don't know
(09:08):
that you would even say that, but I just made
it up. So there you go. That's your new thing,
keeping it tighten right. But what what would you say
when it comes to New Year's resolutions and maybe some
of your clients or if you give advice to people,
you know, because the gym seriously is packed the first week,
and then the second week there's less people, and then
the third there's even less, and then it just totally
(09:29):
dies off. Yeah, you come into January, you're like, wow,
this is great. So why why are we like that?
I don't know. One we set these huge New Year's resolutions,
like I have to be in the gym one hour
every day, and you're setting yourself up for failure because realistically,
most people's time doesn't allow that, so it's trying to
set I think the goal should be to set realistic
(09:51):
goals that are simple and things that you could actually
do for a long period, and not set yourself up
for failure. Okay, so I'm gonna do you know, and
if you can't get to a jam, if you don't,
say I have to get an hour in every day
because some people don't have an hour. So if you
have thirty minutes fitted in, where, when and where you
(10:12):
can the whole world's your jym. So you could do
thirty minutes at home, call it good. You could do
to bottom workouts. That's a great place to fill. I
want to bring you back to talk a whole We
gotta do a whole thing on to bottom. Since you
brought it up, let's talk about it right here. But
I feel like that's a whole you know itself, hands down,
So tell people about that and maybe that could be
something they could do at home. Yeah. My book, The
four by four Diet, the whole thing in the workout
(10:35):
area is all to bottom workouts for beginners, UH, intermediate
and advance. It's a four minute workout twenty second verse
of exercise followed by ten seconds of rest for eight rounds.
All you do is download a free free interval time
or whichever one he wants at the botto time er
hit start, put on some good music, have some fun
um in my book, I have what exercise do for
(10:55):
each round on what days. It's simple and can be
done anywhere, if you're in a hote tell if you're
at home, or if you need to break it up
and you do four mints in the morning and four
minuts later in the day, or if you can string
them all together. Whatever. It's just taking the excuses out
of working out. And if you're wondering what to type
into the app, thing to find like a tobata app,
it's t A B A T A. So that's how
(11:18):
you spelled to bought it if that word is new
to you. And I think, yeah, setting a realistic goal
will allow us to reach our goal or keep our
goal into February, March, April, and hopefully hopefully forever, hopefully
to establish new habits that go forever. Like Okay, once
you start doing you're like, I feel good. But I've
(11:39):
seen such changes in my clients using the debata. But
the best thing about tobata is it turns it into
a game. It makes it kind of fun. You put
some good music on that keeps you happy and energize.
Whatever that music is, it will keep you going okay,
like it's twenty seconds. You can do anything for twenty seconds, right,
So that's a good thing to use for the new year.
Um Tobata's also going to the gym, but be realistic
(12:00):
with your time. And then what about food? Yeah, so
food is a big part. So some people said they
go out, I'm gonna lose a hundred pounds this year,
and then they forget. You need to have little goals.
I feel like if you have little goals and set
little rewards along the year, and it doesn't don't set
them with food. Food doesn't need to be your reward.
You can set it with you know, once I hit
this goal, I get some shirt or whatever makes you happy.
(12:24):
Little goals, it doesn't. Little prizes. Doesn't have to be
like super expensive things, okay, but something to look forward to.
And people say someone starting out, so that's more of
a that's a weight thing, which I think is is
on a lot of people's mind at the new year.
Let's say, you know, people are hitting the gym or
they're like, I'm never going to eat this again because
it's twenty nineteen and self loved you know, the chips
(12:48):
and dips and donuts, but I'm not gonna eat it.
What would you say to someone that's going cold turkey
trying to leave a certain food behind and say they're
never going to eat it again. Well, that's not realistic.
I say, why don't you say, you know, for a month,
I'm going to cut it out. I'm gonna break all
the cravings for one month. That's awesome because if you
do I did that with sugar several years ago, what
(13:09):
a difference it made. It was hard. But if you
do that for one month, that doesn't mean you can't
have little bits afterwards. But the cravings aren't there for
so it'll break the cravings for something. So if yours
is sugar, if it's donuts, then cut donuts. That's mine.
Cut the donuts out. Yours is chips. But if you
did one month that chips, it would help break the
cravings for chips. So longer you go without something unless
(13:31):
you crave it. But I'm not saying don't need it forever.
Once you break the cravings, then just have a little bits.
So don't go into the new year with that mentality
of like forever having that again, No, because you're setting
yourself up for failure. Okay, okay, let's circle back around
to the weight since you brought that up and having
a realistic goal. Now when you start to lift weights
and work out, your weight changes. So should we really
(13:53):
focus on what the scale says or should we focus
on how our clothes feel? Clothes, I feel like that
is the best way one the scale. Sometimes when you
start doing weights, the scale sometimes goes up. Don't don't
focus on a number. You're more than a number on
a scale. Go strictly by how your clothes feel. But
the most importantly is how you feel inside. How do
you feel? Do you feel like you have more energy?
(14:14):
That's I mean, ultimately the reason we want to be healthy.
It's not just for looks, it's how we feel. Do
you want to feel your absolute best? And then with
that you start looking better, which is a win win.
Your brain functions at a higher capacity, your energy levels up,
you want to do You're just a happier person in general.
So your goal for two thousand nineteen should be my
(14:34):
goal is to feel the absolute best I can be.
Don't try to be somebody else, You're never going to
be them. Try to be the best version that you
can be of yourself. In two thousand nineteen, Okay, well,
that's encouraging. I feel like we should end on that
note being the best version of yourself this coming year.
Got it? Got it? Thanks Aaron. Okay, So before Christmas
(15:01):
we had Rachel cruise on and she came and talked
to us about kind of not how to blow all
of your money in the holiday season. So here we
are in January. You said something in December where it
was like, don't make January hate your January self, hate
your December self. That's right with your Christmas January you. Um,
right now, people listening, that's their January you. So hopefully
(15:24):
people aren't walking around hating themselves for overspending. But here
we are, regardless of whatever you did, whatever damage you
did this holiday season, it's January, New Year. Knew you? Right?
Who did? So? What what do you have for us
in the new year to kind of set some goals
and you know, get financially on track. Yes, when it
(15:47):
comes to your money, you know we can go to
the tactical side, which we go on a little bit
to like specifically what do you do with your money
to get ahead and to win? But there's an element
of money that a lot of people don't talk about
that's really important. It's the heart aspect of money. So
this new year, make it a goal, make it a resolution,
whatever you want to say. Um, quitting the comparisons, because
it is so easy in our lives to compare our
(16:07):
lives to everyone else's. And you see, you know, the
new kitchen that's been remodeled that you're friended, and you
see it on Facebook, or you see the new car
someone got for Christmas, and you start comparing your life
to everyone else's. And what that ends up doing is
it causes you to go into debts because you will
spend money that you don't have to keep up this
lifestyle that you think everyone else is living. And oh,
we're we're weird and we're missing out, so we need
(16:28):
to go and get all this stuff. And so the
piece of advice with quitting the comparisons comes from your heart.
You have to get to this place where you are
humble and you are grateful, because what that breeds is contentment,
and contentment is key. It's very hard to win financially
when you're not content. It's very hard to get out
of debt, it's hard to save money, it's hard to
(16:48):
do wise things with money when you're not content, thinking, oh,
but then this next thing will just make me happy.
You know, if I just buy this this jacket, oh gosh,
this jacket, you know that everything will be better. If
I could just get a new car, everything will be better.
Stuff is great, and I said this to earlier. But
because I'm for stuff, I want you to have a
great car, want you to have some cute clothes. I
want you to have a great vacation. So having stuff
is not bad. So it's okay to have some nice stuff.
(17:09):
Just don't let your nice stuff have you. And it
can have you so easily with your identity and who
you are and your you think your happiness is drawn
from the things that you have. Um and the truth doesn't.
Think it's sex the life out of us. Some of
the time where we think, oh if I could just
have that, we end up being a rat and a wheel,
just going, going, running, running, But we're making no progress
with our life because stuff will ultimately it will never
(17:31):
fulfill you. It's fun. I want you to enjoy it,
but you can't let other people's lifestyles and the stuff
they have fuel your motivation for how you live your life.
So but shop therapy is real though, Like I get
the whole let's not compare. But sometimes after I do
buy something, I know it's temporary. That's like, yeah, I
want you to touch on that just quickly because sometimes
(17:52):
for me, if I'm stressed and I buy something cute,
I'm like, okay, I feel better, or I eat like carbs,
yeah things, I'm like, yeah, yeah, you get that. But
then you come down from it and you're like, why
did I eat that? Or shirts? Like why I buy
that like and that shirts in your closet six months later?
You you it's pushed in the back and it didn't.
(18:13):
It never filled you right right and never was there.
So yeah, it is a real thing, right. There is
an excitement and that's the fun that's right. Yeah. Yeah,
And there is a fun part of money that I
want you to enjoy. But again, I don't want that
motivation to be because of what everyone else is doing.
Because the truth is the jones is keeping up with
the Jones is they're broke. Like I said earlier in December,
but it's true, seventy of Americans paycheck to paycheck, so
(18:34):
majority of people you're comparing your life too, they're broke.
That remodel kitchen was a second mortgage they took out
on their home. That car is they probably have car
payments on it like they don't. A lot of people
do not own their things, so you cannot compare your
life to what everyone else is doing. They look great
on the outside, but their bank account has a different
story usually, so remember that. So quitting the comparisons. Also
start getting out of debts. This is usually the number
(18:57):
two resolution for Americans as they want to be out
of debt, which is great. So getting out of debt
takes a lot of work. You can wander your way
into debt, you cannot wonder your way out, so it's
gonna be a lot of a hard work, a lot
of intensity, but it's so doable. So the most efficient
way to get out of debt is just to get
out of street of paper. List out all of your
debts everything but your house, smallest to largest, regardless of
(19:19):
the interest rate, pay minimum payments on all of them,
and then you attack the smallest debt first, and so
once that's paid off, you take all the payments you're
paying on that roll it over to the second smallst
s deet and this is gonna be you cutting lifestyle,
you know, not going out to eat, not going shopping.
I mean, you're cutting your lifestyle. Maybe you're getting a
second job, you're working over time, you're doing whatever you
can to bring in as much money to pay off
(19:40):
that debt as fast as possible. Because when you have
no payments, you don't owe anyone anything. It is amazing
the freedom that you have, not only financially but emotionally spiritually,
Like you have choices now in your life. Like you
go to if you have no payments and you go
to work and your boss is like Marra, Merra, you'd
be like, I'm gonna quit, Like I can leave because
(20:01):
I can't, you know, because I don't have that freedom.
And maybe you allow yourself to realize maybe you're not
happy at this job. You could find something else that
you're happier at, which in turn could lead to more
money because you're more fulfilled in your better That's exactly right,
exactly right. So the no debt lifestyle I'm all about.
So I really am. I'm all for people doing this
because it changes so much of your life. When you
(20:22):
don't owe someone something and you get those choices back,
you you have that freedom so that would be the
second thing I would say, And the third thing is
to make a plan to live on a budget, which
is kind of like womp womp. People like hate the
word budget, which I get because naturally, budgeting is hard
for me, even because I'm kind of a free spirit,
(20:42):
I am not great at details. So the idea of
a budget was always like, oh, and I felt like
every time people use the word budget, it was always
in the context of, oh, yeah, we can't go out
to eat, we're on a budget, or I can't go shopping,
we're on a budget, or you're going on vacation. That's nice,
but we're not. We're on a budget. Like people on
budget are not fun. People like if that's your life,
(21:02):
I'm like, no, thank you. But I've realized, over the
course of doing one for now like a decade consistently,
I'm like, I've realized, as a spender, as a free
spirit that I am, that a budget does not limit
my freedom. A budget gives me freedom, Like it gives
me permission to spend. Because I have a clothing line
item in my budget and I can't go get that
cute shirt that I see, I'm like, oh, that's great
(21:24):
because I have I have been intentional. This is what
I have a lot of the money for. And I'm
never at a store thinking oh should I buy this?
Should I not? Should this money be going to food?
Is our you know, our cable bill? We have my
money for the cable. Like all those questions are answered
because you have a plan. So if you download every dollar,
it's our free budgeting app and it is fantastic. It
walks you through exactly how to do a budget, and
(21:46):
it gives you the tools to say, Okay, I can
do this. I can live intentionally and on purpose because
a lot of people's problem is their money just happens
to them. But with a budget, you're happening to your
money and you finally have a say over your in um,
which is incredible. Yeah, okay, no, I think I probably shoot,
I'm sold down. I feel like I'm I'm similar to you,
(22:08):
more of a free spirit. So you're kind of like
I feel like you're speaking to me right now. And
my husband's probably super grateful when I go home and
tell them about this that because I do were we
both work. We both have great jobs. Um, you know,
we've we don't have to think about as much, maybe
as we didn't we first got married when when things
(22:29):
were tighter and we actually did have to think about it.
And now we're in a different place where I don't
really feel like we've been focused on that. But you're
so right, like I probably do need to focus it,
Like should we go out to eat as much as
we do? We probably need to have a budget on
that because then, I mean, we're messing up the freedoms
we have later because I don't know that we'll always
both be working totally, totally yeah, and again, the great
(22:52):
thing is the budget. You have an out teat line
items have it so you can have it, that's right,
But it just kind of gives you a boundary and
a uh you know this boundary filter, you know, kind
of way to live and be like, Okay, yeah, this
is good, this is our permission, this is great. And
if you go over that amount, and that's when you're like,
we might be you know, spending too much here. And
you can adjust other categories as the month goes on.
(23:12):
It kind of just like lives and breathe with your life.
But the goal is your income for the month minus
all of your expenses equal zero. So every dollar coming
in is assigned to a category, but every dollar or
that app, it'll walk you through all of that perfect awesome. Okay, Well,
thank you, Rachel, And if you ever want to come
back and give us more tips, or maybe if people
come in with questions, I can like track it as
(23:33):
a little thank you thanks for having me. So I've
got my friend Robin Frasier in with me right now
to talk about massaging and cuppying. A lot of people
don't know what cupping is, and I think we need
to let the people know because it's super cool. And
(23:53):
Robin owns Franklin Massage Center here in Nashville, and it's
actually out in Brentwood if you're not familiar with the area.
What she massages a lot of people and she has
about ten therapists that work with her and so they're
given all kinds of massages all over town all the time.
And I think a theme for nineteen for a lot
of people is self care. So I wanted to bring
(24:15):
you in to talk about ways that we can care
for our bodies. And some people don't get that massage
is beneficial. And some people have never even heard of cupping,
and they're like, what is that. And then there's also
a category of people that they really don't have the
extra income to splurge on a massage. But there are
things we can do at home, and I know that
you're an expert on that. So I wanted to bring
(24:37):
Robin in to talk about a few of these things.
The benefits of massage, cupping, what is it and the
benefits and then how can we do a little self
care at home if we can't, you know, splurge and
treat ourselves to an actual massage from someone who as
awesome as Robin, Which I will say I ad a
massage from Robin and it's it's one of those things
(24:57):
where it feels good, but I you're not at a spa, like,
oh yeah, no, you're not falling asleep. Sometimes I'm screaming
and crying uncle, But she's really getting into some issues
that I have going on and massaging them out. So
let's start with massage and then we'll move to cupping,
and let's talk about what the benefits of treating ourselves
(25:18):
to massage, Like is it worth my money when I
have you sort of torture me in a way, It's
worth it? And I feel like over the last probably
five to ten years, that people, especially athletes, busy people,
people with desk jobs. They're not looking at massage as
a luxury. You're not going to the spa to get
(25:39):
a food fu massage. You're looking at it as body maintenance.
And so yes, sometimes it does hurt. Ideally, you want
it to feel good, and we want you to be
on the borderline. So sometimes you scream out and I
back off. But I mean I start every massage saying,
let me know if I use too much pressure, Like
a few weeks ago, You're shoulder was really jacked up
(26:01):
and you're screaming out several times in the massage, Steven,
since that mommy was wrong. Mommy was wrong, let me
help you. Um, but you had an acute issue going on.
Your lower back is an issue a lot of the times.
So when we're stressed, though, it's true that our bodies
can hold onto stress in certain areas, whether our shoulders
(26:22):
are hips, whatever, And I think women hold on to
stress more than men. But let's say you you Aaron Opria.
You guys travel a lot. You're in different beds, you're
running through airports, lugging kids, lugging baggage, and all that
takes a toll on the body. So you, I don't
(26:44):
think are looking at a massage as that it's a luxury.
You need it to keep going right, And so I
want people to understand that it massage can be something
that that your bodies, our bodies actually need in some
weird way. So let's talk about why we need it. Well,
Like at frank La Massage, we work a lot, I
would say, of our clientele or runners. We work very
(27:05):
closely with Fleet Feet. They do huge running groups throughout
the year. Christy, Beth and Tammy have been huge supporters
of my business. Andy paid runs with them. But on
the athletes point, it improves athletic performance, speeds up recovery,
produces muscle tension, increases range of motion, and releases endorphins,
(27:26):
which is a natural pain killer. A lot of people now,
especially with like the CBD oil cream all that coming out,
you don't want to take a pain pill to get
rid of your lower back pain. And a lot of
the times you've realized that yeah, you're right hip or
your quelal it's hurting, but I'm on your left hip
(27:46):
or your left quad and that's where some of that's
coming from is coming from your glute, your hamstring, just
because you're right hip is hurting, that's not necessarily where
it's coming from. This that it can be triggered for
something else. I feel like a lot of my issues
are my hamstrings. But let's say you know someone listening
right now. They're not a runner, they're not an athlete, Like,
(28:08):
how is a massage going to enhance their But they
can have a desk job, computers or the downfall of
people's neck and shoulders. You're hunched over with technology. We're
hunched over on our iPhones, our iPads, you're driving, you're sitting.
All that takes a toll on your body. So you
don't want to be a hunchback when you're sixty years old.
(28:29):
So to get all that loosened up, pull your posture
back like stuff you can be doing at home, foam rolling,
trigger point yoga. You've got an awesome Christmas present for Ben,
the vibration technology that has come out. Yeah, so what
I got for Ben? Go ahead and explain to people
how I got my husband. It's called a hyper sphere.
(28:49):
I ordered it on Amazon and it's this vibrating ball.
A lot of times we use the La cross ball
or a softball to kind of dig into areas and
the hip or the hamstring like on the floor you
can kind of roll roll on it. I don't know
if you've ever done that, but it's amazing. And Robin
suggested this vibrating ball, which what are the benefits of that? Well,
in hyper rise, I think they've come out maybe two
(29:09):
years ago. They have a phone roller, they have that ball,
they have that drill thing that one of your friends
was talking about. It's lazy phone rolling, Like you don't
have to be on the floor rolling to use that.
You can lay on the couch with your light mask on,
putting the higher sphere just under your hamstringer hip. But
because of the vibration, and it has three levels, I'm
(29:31):
sure you couldn't even use it on media. Highest level
was too high. Lowest level was all I could do.
But it's crazy. But it's shaking your muscles loose instead
of you having it's really it's lazy phone rolling. People
really hate phone rolling. It hurts. Yes, you don't want
to be on the floor doing all that. So the
vibration I wish I had gotten in on the ground
(29:51):
floor vibration technology because it's taken over and it's just
it's amazing. Okay, So that's something that you can order
to keep at your house that you can do. Or
if you don't want to invest in the vibrating thing
because it is a little bit more, there's film rollers
at Walmart or Target or Amazon whatever, and you can
look up exercises on YouTube and what to do. Just
make sure you're stretching and foam rolling. And that's if
(30:13):
we get it. You can't get a massage every day.
I mean, that's just not realistic. You may not even
be able to do it every couple of months, but
um or ever. So you've got to find ways to
do this type of self care at home or phone rolling.
You can even get a tennis ball or a lacrosse wall,
throw it in a tube sock where you can lean
up against the wall where you can pull it up
(30:34):
and down and dig into your shoulders, take one into
your hips, hamstring your feet, or if you've got kids
or a husband or a wife or a girlfriend or
boyfriend or whatever, like make sure make that part of
y'all's relationship and make time for that. Like, hey, I'll
rub you for ten minutes if you rub me for
ten minutes, because I think that it could help make
(30:55):
a difference, just make that part of caring for your body,
because the way we we operate these days, we need
to be working out all those those kinks, which you know.
Cupping is something that is pretty fascinating. If you ever
noticed Michael Phelps when he was swimming, He's just the
example I think of, but because he didn't have any
clothes on and everyone knows Michael Phelps, but he would
(31:17):
have these like big circle hicky things all over his
back um when he would be diving in the pool. Well,
that's cupping, and that's it's becoming more mainstream and it's
something that I've tried. So Robin explained to us what
cupping is, because I don't even really know how to
explain it well, and I mean copying. It's been around
for three thousand years. It used to just be used
in conjunction with acupuncture Chinese medicine, but now, especially since
(31:41):
the Olympics Michael Phelps, it's become more mainstream. So we
use it now in conjunction with massage, or you can
just do cupping on its own. There aren't a lot
of massage places in town that do couping, and we do.
I feel like a more extreme type cupping. I would
say five years ago I was super skeptical of cupping,
(32:02):
had had it done twice, was like, this does not work.
And then two years ago I was lifting too heavy,
squatting too heavy, went to work and I was like,
I'm going to tear my freaking knee again. Aaron, one
of the girls at work, was like, well, just let
me cut your leg, and I was like whatever. So
she puts the cups on one. Didn't expect it to
hurt the way that it did. But after ten minutes
(32:24):
and she took them off. I had complete range of
motion of my leg. Again. The next week hurt my shoulder.
She did it again. I was like, there's something to this,
so okay. So but for people listening because they've never
had it done, so it's like these tubes and you
pump it your section. Yes, well, we use a crylic cup,
so you're creating. Normally in a massage, we're pushing down
(32:47):
instead of pulling up, so you're creating the negative pressure
in the cup. It pulls up stagnant blood toxins, inflammation
into the cup. It breaks the tiny capillaries which have
the stagnant in them, which causes the discoloration. I hate
saying that it looks like a hicky because a lot
of people think that it's a bruise and what what
(33:09):
happened to you? But it does. It looks like a hicky,
but it's like a perfectly circled bruise. So it looks
like you've been like, you know, beating up or anything
crazy by an octopus for some reason. Basically yeah, yeah,
And so breaking those capillaries to release the stagnant blood
is what causes that discoloration. So when we release the cup,
it gets new blood flow to the area, moves out
(33:31):
the stagnant blood and promote ceiling. But the darker the cups,
the more inflammation or stagnant blood that is in the area.
Like last week, you let me have free range. You
never have done that because you may have a photo
shoot or whatever depending on what I'm wearing. But now
that it's winter and I was going on vacation, I
was like, and your shoulder was so jacked up, but
some of yours turned so dark, and I was so happy,
(33:54):
Like I'm so happy when they turned dark. I've got
a lot of clients that every week when I see them,
they want cut mean and I like to try to
fit a whole set on somebody. So it's kind of crazy.
I think that we do extreme cupping and even at
the office we have different modalities. Just like I mean
we were talking under Ray his girlfriends got some stuff
going on cancer wise. Nicole at Frankla Massage does lymphatic
(34:16):
drainage where she can, you know, flush the toxins out
of your body. I've got three girls that walk on
you we have. That's a good point to bring up.
So yeah, cancer patients going in and and getting massage
to flush toxins. Now, whether you've got cancer or not,
we all need a flush toxins. So massage does that
as well. It does that as well, but with Nicole,
she's super passionate about the lymphatic drainage. The limp nodes
(34:40):
are kind of like the trash can of the body.
You know, when we go to the doctor and they
feel your neck and they know that your limp nodes
are inflamed, that you've got something going on. So it's
a very light and slow massage, which is something I
cannot do because I'm a very fast paced, go go
go person, but she's doing it in a certain way
to flush all of that extra fluid. If you're having
(35:02):
a demon swelling, it flushes all of that out. Yeah, okay.
You know, I've got girls that do the asot to
where there's bars hanging from the ceiling and they stand
on you the whole massage and it's freaking intense, but
it's so good. Yeah. I've got another girl that does
tie massage on the floor where you would you lay
on a thick mat, but you're in loose fitting clothing
(35:23):
and she uses her body for ninety minutes to stretch you.
Oh my gosh, it's insane. So then it's like you
don't even have to do yoga. You just go get stretched.
It's like they do the yoga. Okay, I want to
look into that. Okay. So you know, there's massaging, there's cupping,
and then there's the self care at home, like you
ever mentioned with the foam rolling, and you know, even
(35:44):
a tennis ball or a softball or something a tennis
ball on a sock. So there are ways that we
can flush the system, get some of these knots out
on our own, and then you need to drink a
lot of water. Drink a lot of water to flush
everything out, because you may be sore. If someone had
had a massage in a while and they get the
deep tissue, sometimes people come out and they feel dizzy
(36:05):
or they have to sit there for a minute. But
it's a lot of toxins being released, so it's important
to drink at least double the amount of water, which
most people don't drink enough water anyways to flush everything out.
Who's a bigger baby when it comes to massage, me
or Bobby? Bobby? Okay, yeah, that's right, that's what I thought. Honestly,
(36:26):
men are like no, I mean I can take this,
and I'm like, you're crying, And I just put the
lation on women. Women, where to the most we are
are way tougher than in a massage. Awesome, Okay, Well,
thanks Robin for coming by and helping contribute to the
theme of which is self care in little ways that
(36:48):
that we can. We can contribute to that well, and
people can follow us on Instagram or Facebook and we
post videos about stretching the benefits of massage, the benefits
of cupping foam, rolling lacrosse balls like that. What's the Instagram.
Instagram is Franklin Underscore Massage Boom, Franklin Underscore Massage, and
(37:10):
then Facebook is just Franklin Dinner boom. Okay, well, thank you, Robin. Okay,
that's a wrap on episode seven. Hope you liked all
four things. I would personally like to say big thank
you to Aaron Opria and Rachel Cruz and Robin coming
(37:33):
on and talking about massaging and cupping for us in
that self care y'all. I can't emphasize enough. Nine is
going to be the year of self care. So even
if you can't afford to get a massage, get a
foam roller like she was talking about, gettle across ball,
start releasing out those toxins. You're gonna feel so much better.
And then also thank you Maggie for emailing in and
sharing the YouTube clip of the commencement speech at you tee,
(37:56):
so we got to hear General mccraven, a former Navy seal,
hear his little tidbits on life and man, that whole
making a bad thing. I just love it so much.
I hope you all did too, So thank you Maggie
for emailing in. And then, speaking of emails, I guess
I'll do my email shout out here and this email
is from Haley. She said, thanks Amy, Happy New Year
to you and your family. I was on the road
(38:18):
for a little bit yesterday, so I had some time
to think about my four things resolutions for nineteen and
here they are. First thing, hustle hard starting out year
two of my job. I want to continue to learn
new skills, growing skills I have currently and put my
best foot forward. Second thing, exercise more. I've slacked miserably
in my workout routine this past year, setting aside minimum
(38:41):
once a week to exercise and move. Third thing, rest often.
Continue to be intentional with rest and my on the
go schedule. Fourth thing, keep laughing a lot. A reminder
to have fun and not take things too seriously. Cheers
to nineteen Haley. All right, Haley, thank you for sharing
your resolutions with us. And maybe if anybody's listening right
(39:04):
now and you're kind of working on your resolutions for
this year too, I mean, who says you have to
do it on the first Maybe you're a little bit late,
which is totally fine. Maybe some of Hayley's thoughts will
help you out with what you want to accomplish this
year in nineteen. So thank you for listening, and a
big shout out to Elizabeth and Mike d for putting
this podcast up, making it all possible for you guys
(39:24):
to hear. You'd always hear it on I Heart Radio
on iTunes. If you'll ever want to leave a review
or rating or whatever, tell your friends we're not going
to complain about that. I mean, even if you have
some constructive criticism, I'll take it. So definitely do that.
And shout out to Walker Hayes as always for the
awesome theme song, A little fool for your song language me.
(40:00):
So life ain't always pretty, but hey it's pretty, beautiful things, beautiful, laugh,
a little more. Family's taking up because of course said
he can't get You're kicking with four Things with Amy
Brown
Joy cast up Little Food for Yourself life ain't. Oh,
it's pretty much. It was pretty beautiful thing that a
little moth kicking four with Amy Brown. Okay, here we
(00:33):
are episode seven. Hope everyone had an awesome Christmas and
a happy New Year. If you were looking for an
episode the week of Christmas definitely took that week off.
I was in Colorado with my family, That's what we
do every winter, and my husband and I took our
two little Haitian kiddos there for the first time, and
we didn't know really what to expect. Honestly, I thought
(00:55):
they were gonna be pretty miserable and hate it. And
I don't know why I was being so pessimistic about it,
but I just, I guess preparing myself for the worst.
Maybe I shouldn't have done that, because they were awesome
and they loved it. They loved being in the snow,
they loved sledding. I mean, we did bundle them up accordingly,
so I'm glad we really made them put on all
the layers so they would be warm, because I knew
(01:17):
the minute they experienced like extreme cold, they were going
to be over it. And then skiing, I just did
not know how that was going to go. And I
didn't really grow up skiing, but my husband did. So
we've been married for twelve years. On New Year's Eve,
we actually celebrated twelve years of marriage. So for the
past twelve years, I've been skiing with him, and then
my sister and her husband they ski so all my
(01:38):
nieces and nephew ski so like that's what we do
every Christmas. Everybody's skis at Wolf Creek in Colorado, and
I thought, if our kids don't end up skiing with everybody,
this is just gonna be pretty lame. I don't know
what's going to happen. So we took them and we
signed them up for a lesson and they killed it.
(01:58):
They ended up taking two lessons, but that's it. And
then they were out there going down the mountain with
us on like some pretty legit runs like it wasn't
you know, the Bunny Slope. So I was really really
proud of them. My sister's husband was a ski instructor
in college for like five years, and he even told
my husband, he said, I have never seen kids pick
(02:19):
up skiing this fast, Like this is awesome. And so
we were like just loving life because we were out
there living it up on the slopes as a family, like,
not just us as a family, but extended family like
tons of cousins and aunts and uncles and my husband's
parents were out there. My dad even got to come
to Colorado with us, which was awesome. He didn't come
(02:41):
to the Ski Mountain, but he did come. Now. He
did end up with pneumonia and a hundred three temperature
and spent like six days in the hospital while we
were there, But that's a whole another story for a
whole another time. We'll focus on the positive here, and
he is doing much better. But seriously, my sister and
I were like, wait, why did we make him come
to Colorado again? But we really did think he was
(03:02):
getting better. If you haven't been falling along some of
my story, my dad is recovering from cancer and cancer
surgery and chemo and radiation and he really was doing awesome.
So my sister and I thought it would be a
great idea to take him to Colorado with us to
be with his family. And he was even hesitant about it.
He's like, Oh, I don't really know if I want
(03:23):
to go, and we're like, Dad, you're fine, you should
come and then on like day four, my sisters calling
nine one one and the E M. S Is coming
to her house to take my dad in the hospital
and ambulance. So yeah, that was fun. Merry Christmas. It
was legit Christmas Eve when that happened. So my poor dad,
he was awesome though, Ugosa Springs shout out. The hospital
there was really great, and yeah it was. It was
(03:45):
good times, good times. Sister. If you're listening to this,
you're a rock star because you ended up flying him
home and you're amazing. Okay, So on today's episode, pretty
excited because I've got an awesome clip from Admiral Craven.
He's a former Navy seal and a listener sent me
this and I just had to share it with you.
(04:05):
It's definitely was like right when I saw it, was like,
this is one of my things. Everyone needs to hear this.
This is amazing. You listen to this one thing and
you do what he says, and y'all we could basically
be game changers. I also have Aaron Opria coming back
to talk about health and fitness, New Year's resolutions and
how to make that realistic. Rachel Cruz, Dave Rahamsey's daughter.
(04:27):
If you know anything about the finance world, well, obviously
I had her on a previous episode, but in case
you didn't hear that, she talked about budgeting for Christmas
and how to do that. And then now since the
new year, I've got her back on talking about how
to set yourself up for success this year, and then
self care is something I definitely want to focus on
in twenty nineteen, and so I've got Robin coming on
(04:49):
to talk about massaging and even cupping. So if you've
never heard of cupping, you're like, what is that. It's
this crazy way to help get inflammation and out of
your body and to release toxins, and olympians do it,
but I think it's becoming more mainstream. But anyway, if
you want to learn about it and how you can
take better care of yourself, well then that is coming
(05:10):
up as well. So with all that said, let's get started.
I normally saved my email shoutouts for the end, kind
of just throw one in there and the closing, but
today I'm putting an email in my actual four things.
It's one of my things because Maggie she emailed me
(05:32):
a clip that I definitely think you all need to hear,
and it has to do with making your bed, which,
if you remember, in the first episode, Pretty Sure was
the first one. I shared that I was a chronic
snoozer and how when I was challenged to stop snoozing
it changed my life and I started making my bed.
Sort of crazy. Well, then I got this email for
Maggie over Christmas break. She said, when you spoke about snoozing,
(05:54):
you also spoke about making your bed and how that helps.
My mom has always been adamant about me in my
bed and now I've made it every day for as
long as I can remember. Anyway, had to send this
video your way because it pushes even more how great
it is to make your bed. You have to start
your day with a win. So then she attached the
clip and she signed it Happy New Year, Maggie, and
(06:15):
y'all it's awesome. So I'm gonna play it. It's Admiral mcgraven.
He is an admiral in the Navy. My husband actually,
long story short, has worked for him in his career,
and so I was like, WHOA, that's so crazy. I've
been to this guy's house. But he gave the ut
commencement speech, and here's what he had to say. I mean,
the speech is really long, but I'm only going to
(06:36):
play this little clip for you about making your bed.
So I hope you guys enjoy this as much as
I did. Every morning and seal training. My instructors, who
at the time we're all Vietnam veterans, would show up
in my barrack room, and the first thing they do
is inspect my bed. If you did it right, the
corners would be square, the covers would be pulled tight,
the pillow center just under the headboard, and the extra
(06:59):
blanket folded neatly at the foot of the rack. It
was a simple task, mundane at best, but every morning
we were required to make our bed to perfection. It
seemed a little ridiculous at the time, particularly in light
of the fact that we were aspiring to be real warriors, tough,
battle hardened seals. But the wisdom of this simple act
(07:20):
has been proven to me many times over. If you
make your bed every morning, you will have accomplished the
first task of the day. It will give you a
small sense of pride, and it will encourage you to
do another task, and another and another, and by the
end of the day that one task completed will have
turned into many task completed. Making your bed will also
(07:44):
reinforce the fact that the little things in life matter.
If you can't do the little things right, you'll never
be able to do the big things right. And if,
by chance, you have a miserable day, you will come
home to a bed that is made. That you made,
and I made bed gives you encouragement that tomorrow will
(08:04):
be better. So if you want to change the world,
start off by making your bed. Okay, I love that,
So there we go now, I mean, I just love
that I went from not snoozing to now making my
bed every day too. Now I'm one step closer to
changing the world. Basically, I hope that you found that
(08:25):
as awesome as I did, because when I watched it,
I was like, Okay, this is powerful. I'm playing it
for everybody, so stop snoozing and make your dang bed. Second.
So it'd almost be wrong if I started the New
Year and how to show and with this is the
(08:46):
time of your were gyms are packed, everyone's setting their resolutions,
are trying to work out and be fit. So I
brought Aaron back in again. I knew you're just here
a couple of weeks ago. But again, Aaron, someone that's
going to be coming on quite a bit, Aaron Opria,
and she is a personal trainer, knows all the things
about just keeping your body tighten right. I don't know
(09:08):
that you would even say that, but I just made
it up. So there you go. That's your new thing,
keeping it tighten right. But what what would you say
when it comes to New Year's resolutions and maybe some
of your clients or if you give advice to people,
you know, because the gym seriously is packed the first week,
and then the second week there's less people, and then
the third there's even less, and then it just totally
(09:29):
dies off. Yeah, you come into January, you're like, wow,
this is great. So why why are we like that?
I don't know. One we set these huge New Year's resolutions,
like I have to be in the gym one hour
every day, and you're setting yourself up for failure because realistically,
most people's time doesn't allow that, so it's trying to
set I think the goal should be to set realistic
(09:51):
goals that are simple and things that you could actually
do for a long period, and not set yourself up
for failure. Okay, so I'm gonna do you know, and
if you can't get to a jam, if you don't,
say I have to get an hour in every day
because some people don't have an hour. So if you
have thirty minutes fitted in, where, when and where you
(10:12):
can the whole world's your jym. So you could do
thirty minutes at home, call it good. You could do
to bottom workouts. That's a great place to fill. I
want to bring you back to talk a whole We
gotta do a whole thing on to bottom. Since you
brought it up, let's talk about it right here. But
I feel like that's a whole you know itself, hands down,
So tell people about that and maybe that could be
something they could do at home. Yeah. My book, The
four by four Diet, the whole thing in the workout
(10:35):
area is all to bottom workouts for beginners, UH, intermediate
and advance. It's a four minute workout twenty second verse
of exercise followed by ten seconds of rest for eight rounds.
All you do is download a free free interval time
or whichever one he wants at the botto time er
hit start, put on some good music, have some fun
um in my book, I have what exercise do for
(10:55):
each round on what days. It's simple and can be
done anywhere, if you're in a hote tell if you're
at home, or if you need to break it up
and you do four mints in the morning and four
minuts later in the day, or if you can string
them all together. Whatever. It's just taking the excuses out
of working out. And if you're wondering what to type
into the app, thing to find like a tobata app,
it's t A B A T A. So that's how
(11:18):
you spelled to bought it if that word is new
to you. And I think, yeah, setting a realistic goal
will allow us to reach our goal or keep our
goal into February, March, April, and hopefully hopefully forever, hopefully
to establish new habits that go forever. Like Okay, once
you start doing you're like, I feel good. But I've
(11:39):
seen such changes in my clients using the debata. But
the best thing about tobata is it turns it into
a game. It makes it kind of fun. You put
some good music on that keeps you happy and energize.
Whatever that music is, it will keep you going okay,
like it's twenty seconds. You can do anything for twenty seconds, right,
So that's a good thing to use for the new year.
Um Tobata's also going to the gym, but be realistic
(12:00):
with your time. And then what about food? Yeah, so
food is a big part. So some people said they
go out, I'm gonna lose a hundred pounds this year,
and then they forget. You need to have little goals.
I feel like if you have little goals and set
little rewards along the year, and it doesn't don't set
them with food. Food doesn't need to be your reward.
You can set it with you know, once I hit
this goal, I get some shirt or whatever makes you happy.
(12:24):
Little goals, it doesn't. Little prizes. Doesn't have to be
like super expensive things, okay, but something to look forward to.
And people say someone starting out, so that's more of
a that's a weight thing, which I think is is
on a lot of people's mind at the new year.
Let's say, you know, people are hitting the gym or
they're like, I'm never going to eat this again because
it's twenty nineteen and self loved you know, the chips
(12:48):
and dips and donuts, but I'm not gonna eat it.
What would you say to someone that's going cold turkey
trying to leave a certain food behind and say they're
never going to eat it again. Well, that's not realistic.
I say, why don't you say, you know, for a month,
I'm going to cut it out. I'm gonna break all
the cravings for one month. That's awesome because if you
do I did that with sugar several years ago, what
(13:09):
a difference it made. It was hard. But if you
do that for one month, that doesn't mean you can't
have little bits afterwards. But the cravings aren't there for
so it'll break the cravings for something. So if yours
is sugar, if it's donuts, then cut donuts. That's mine.
Cut the donuts out. Yours is chips. But if you
did one month that chips, it would help break the
cravings for chips. So longer you go without something unless
(13:31):
you crave it. But I'm not saying don't need it forever.
Once you break the cravings, then just have a little bits.
So don't go into the new year with that mentality
of like forever having that again, No, because you're setting
yourself up for failure. Okay, okay, let's circle back around
to the weight since you brought that up and having
a realistic goal. Now when you start to lift weights
and work out, your weight changes. So should we really
(13:53):
focus on what the scale says or should we focus
on how our clothes feel? Clothes, I feel like that
is the best way one the scale. Sometimes when you
start doing weights, the scale sometimes goes up. Don't don't
focus on a number. You're more than a number on
a scale. Go strictly by how your clothes feel. But
the most importantly is how you feel inside. How do
you feel? Do you feel like you have more energy?
(14:14):
That's I mean, ultimately the reason we want to be healthy.
It's not just for looks, it's how we feel. Do
you want to feel your absolute best? And then with
that you start looking better, which is a win win.
Your brain functions at a higher capacity, your energy levels up,
you want to do You're just a happier person in general.
So your goal for two thousand nineteen should be my
(14:34):
goal is to feel the absolute best I can be.
Don't try to be somebody else, You're never going to
be them. Try to be the best version that you
can be of yourself. In two thousand nineteen, Okay, well,
that's encouraging. I feel like we should end on that
note being the best version of yourself this coming year.
Got it? Got it? Thanks Aaron. Okay, So before Christmas
(15:01):
we had Rachel cruise on and she came and talked
to us about kind of not how to blow all
of your money in the holiday season. So here we
are in January. You said something in December where it
was like, don't make January hate your January self, hate
your December self. That's right with your Christmas January you. Um,
right now, people listening, that's their January you. So hopefully
(15:24):
people aren't walking around hating themselves for overspending. But here
we are, regardless of whatever you did, whatever damage you
did this holiday season, it's January, New Year. Knew you? Right?
Who did? So? What what do you have for us
in the new year to kind of set some goals
and you know, get financially on track. Yes, when it
(15:47):
comes to your money, you know we can go to
the tactical side, which we go on a little bit
to like specifically what do you do with your money
to get ahead and to win? But there's an element
of money that a lot of people don't talk about
that's really important. It's the heart aspect of money. So
this new year, make it a goal, make it a resolution,
whatever you want to say. Um, quitting the comparisons, because
it is so easy in our lives to compare our
(16:07):
lives to everyone else's. And you see, you know, the
new kitchen that's been remodeled that you're friended, and you
see it on Facebook, or you see the new car
someone got for Christmas, and you start comparing your life
to everyone else's. And what that ends up doing is
it causes you to go into debts because you will
spend money that you don't have to keep up this
lifestyle that you think everyone else is living. And oh,
we're we're weird and we're missing out, so we need
(16:28):
to go and get all this stuff. And so the
piece of advice with quitting the comparisons comes from your heart.
You have to get to this place where you are
humble and you are grateful, because what that breeds is contentment,
and contentment is key. It's very hard to win financially
when you're not content. It's very hard to get out
of debt, it's hard to save money, it's hard to
(16:48):
do wise things with money when you're not content, thinking, oh,
but then this next thing will just make me happy.
You know, if I just buy this this jacket, oh gosh,
this jacket, you know that everything will be better. If
I could just get a new car, everything will be better.
Stuff is great, and I said this to earlier. But
because I'm for stuff, I want you to have a
great car, want you to have some cute clothes. I
want you to have a great vacation. So having stuff
is not bad. So it's okay to have some nice stuff.
(17:09):
Just don't let your nice stuff have you. And it
can have you so easily with your identity and who
you are and your you think your happiness is drawn
from the things that you have. Um and the truth doesn't.
Think it's sex the life out of us. Some of
the time where we think, oh if I could just
have that, we end up being a rat and a wheel,
just going, going, running, running, But we're making no progress
with our life because stuff will ultimately it will never
(17:31):
fulfill you. It's fun. I want you to enjoy it,
but you can't let other people's lifestyles and the stuff
they have fuel your motivation for how you live your life.
So but shop therapy is real though, Like I get
the whole let's not compare. But sometimes after I do
buy something, I know it's temporary. That's like, yeah, I
want you to touch on that just quickly because sometimes
(17:52):
for me, if I'm stressed and I buy something cute,
I'm like, okay, I feel better, or I eat like carbs,
yeah things, I'm like, yeah, yeah, you get that. But
then you come down from it and you're like, why
did I eat that? Or shirts? Like why I buy
that like and that shirts in your closet six months later?
You you it's pushed in the back and it didn't.
(18:13):
It never filled you right right and never was there.
So yeah, it is a real thing, right. There is
an excitement and that's the fun that's right. Yeah. Yeah,
And there is a fun part of money that I
want you to enjoy. But again, I don't want that
motivation to be because of what everyone else is doing.
Because the truth is the jones is keeping up with
the Jones is they're broke. Like I said earlier in December,
but it's true, seventy of Americans paycheck to paycheck, so
(18:34):
majority of people you're comparing your life too, they're broke.
That remodel kitchen was a second mortgage they took out
on their home. That car is they probably have car
payments on it like they don't. A lot of people
do not own their things, so you cannot compare your
life to what everyone else is doing. They look great
on the outside, but their bank account has a different
story usually, so remember that. So quitting the comparisons. Also
start getting out of debts. This is usually the number
(18:57):
two resolution for Americans as they want to be out
of debt, which is great. So getting out of debt
takes a lot of work. You can wander your way
into debt, you cannot wonder your way out, so it's
gonna be a lot of a hard work, a lot
of intensity, but it's so doable. So the most efficient
way to get out of debt is just to get
out of street of paper. List out all of your
debts everything but your house, smallest to largest, regardless of
(19:19):
the interest rate, pay minimum payments on all of them,
and then you attack the smallest debt first, and so
once that's paid off, you take all the payments you're
paying on that roll it over to the second smallst
s deet and this is gonna be you cutting lifestyle,
you know, not going out to eat, not going shopping.
I mean, you're cutting your lifestyle. Maybe you're getting a
second job, you're working over time, you're doing whatever you
can to bring in as much money to pay off
(19:40):
that debt as fast as possible. Because when you have
no payments, you don't owe anyone anything. It is amazing
the freedom that you have, not only financially but emotionally spiritually,
Like you have choices now in your life. Like you
go to if you have no payments and you go
to work and your boss is like Marra, Merra, you'd
be like, I'm gonna quit, Like I can leave because
(20:01):
I can't, you know, because I don't have that freedom.
And maybe you allow yourself to realize maybe you're not
happy at this job. You could find something else that
you're happier at, which in turn could lead to more
money because you're more fulfilled in your better That's exactly right,
exactly right. So the no debt lifestyle I'm all about.
So I really am. I'm all for people doing this
because it changes so much of your life. When you
(20:22):
don't owe someone something and you get those choices back,
you you have that freedom so that would be the
second thing I would say, And the third thing is
to make a plan to live on a budget, which
is kind of like womp womp. People like hate the
word budget, which I get because naturally, budgeting is hard
for me, even because I'm kind of a free spirit,
(20:42):
I am not great at details. So the idea of
a budget was always like, oh, and I felt like
every time people use the word budget, it was always
in the context of, oh, yeah, we can't go out
to eat, we're on a budget, or I can't go shopping,
we're on a budget, or you're going on vacation. That's nice,
but we're not. We're on a budget. Like people on
budget are not fun. People like if that's your life,
(21:02):
I'm like, no, thank you. But I've realized, over the
course of doing one for now like a decade consistently,
I'm like, I've realized, as a spender, as a free
spirit that I am, that a budget does not limit
my freedom. A budget gives me freedom, Like it gives
me permission to spend. Because I have a clothing line
item in my budget and I can't go get that
cute shirt that I see, I'm like, oh, that's great
(21:24):
because I have I have been intentional. This is what
I have a lot of the money for. And I'm
never at a store thinking oh should I buy this?
Should I not? Should this money be going to food?
Is our you know, our cable bill? We have my
money for the cable. Like all those questions are answered
because you have a plan. So if you download every dollar,
it's our free budgeting app and it is fantastic. It
walks you through exactly how to do a budget, and
(21:46):
it gives you the tools to say, Okay, I can
do this. I can live intentionally and on purpose because
a lot of people's problem is their money just happens
to them. But with a budget, you're happening to your
money and you finally have a say over your in um,
which is incredible. Yeah, okay, no, I think I probably shoot,
I'm sold down. I feel like I'm I'm similar to you,
(22:08):
more of a free spirit. So you're kind of like
I feel like you're speaking to me right now. And
my husband's probably super grateful when I go home and
tell them about this that because I do were we
both work. We both have great jobs. Um, you know,
we've we don't have to think about as much, maybe
as we didn't we first got married when when things
(22:29):
were tighter and we actually did have to think about it.
And now we're in a different place where I don't
really feel like we've been focused on that. But you're
so right, like I probably do need to focus it,
Like should we go out to eat as much as
we do? We probably need to have a budget on
that because then, I mean, we're messing up the freedoms
we have later because I don't know that we'll always
both be working totally, totally yeah, and again, the great
(22:52):
thing is the budget. You have an out teat line
items have it so you can have it, that's right,
But it just kind of gives you a boundary and
a uh you know this boundary filter, you know, kind
of way to live and be like, Okay, yeah, this
is good, this is our permission, this is great. And
if you go over that amount, and that's when you're like,
we might be you know, spending too much here. And
you can adjust other categories as the month goes on.
(23:12):
It kind of just like lives and breathe with your life.
But the goal is your income for the month minus
all of your expenses equal zero. So every dollar coming
in is assigned to a category, but every dollar or
that app, it'll walk you through all of that perfect awesome. Okay, Well,
thank you, Rachel, And if you ever want to come
back and give us more tips, or maybe if people
come in with questions, I can like track it as
(23:33):
a little thank you thanks for having me. So I've
got my friend Robin Frasier in with me right now
to talk about massaging and cuppying. A lot of people
don't know what cupping is, and I think we need
to let the people know because it's super cool. And
(23:53):
Robin owns Franklin Massage Center here in Nashville, and it's
actually out in Brentwood if you're not familiar with the area.
What she massages a lot of people and she has
about ten therapists that work with her and so they're
given all kinds of massages all over town all the time.
And I think a theme for nineteen for a lot
of people is self care. So I wanted to bring
(24:15):
you in to talk about ways that we can care
for our bodies. And some people don't get that massage
is beneficial. And some people have never even heard of cupping,
and they're like, what is that. And then there's also
a category of people that they really don't have the
extra income to splurge on a massage. But there are
things we can do at home, and I know that
you're an expert on that. So I wanted to bring
(24:37):
Robin in to talk about a few of these things.
The benefits of massage, cupping, what is it and the
benefits and then how can we do a little self
care at home if we can't, you know, splurge and
treat ourselves to an actual massage from someone who as
awesome as Robin, Which I will say I ad a
massage from Robin and it's it's one of those things
(24:57):
where it feels good, but I you're not at a spa, like,
oh yeah, no, you're not falling asleep. Sometimes I'm screaming
and crying uncle, But she's really getting into some issues
that I have going on and massaging them out. So
let's start with massage and then we'll move to cupping,
and let's talk about what the benefits of treating ourselves
(25:18):
to massage, Like is it worth my money when I
have you sort of torture me in a way, It's
worth it? And I feel like over the last probably
five to ten years, that people, especially athletes, busy people,
people with desk jobs. They're not looking at massage as
a luxury. You're not going to the spa to get
(25:39):
a food fu massage. You're looking at it as body maintenance.
And so yes, sometimes it does hurt. Ideally, you want
it to feel good, and we want you to be
on the borderline. So sometimes you scream out and I
back off. But I mean I start every massage saying,
let me know if I use too much pressure, Like
a few weeks ago, You're shoulder was really jacked up
(26:01):
and you're screaming out several times in the massage, Steven,
since that mommy was wrong. Mommy was wrong, let me
help you. Um, but you had an acute issue going on.
Your lower back is an issue a lot of the times.
So when we're stressed, though, it's true that our bodies
can hold onto stress in certain areas, whether our shoulders
(26:22):
are hips, whatever, And I think women hold on to
stress more than men. But let's say you you Aaron Opria.
You guys travel a lot. You're in different beds, you're
running through airports, lugging kids, lugging baggage, and all that
takes a toll on the body. So you, I don't
(26:44):
think are looking at a massage as that it's a luxury.
You need it to keep going right, And so I
want people to understand that it massage can be something
that that your bodies, our bodies actually need in some
weird way. So let's talk about why we need it. Well,
Like at frank La Massage, we work a lot, I
would say, of our clientele or runners. We work very
(27:05):
closely with Fleet Feet. They do huge running groups throughout
the year. Christy, Beth and Tammy have been huge supporters
of my business. Andy paid runs with them. But on
the athletes point, it improves athletic performance, speeds up recovery,
produces muscle tension, increases range of motion, and releases endorphins,
(27:26):
which is a natural pain killer. A lot of people now,
especially with like the CBD oil cream all that coming out,
you don't want to take a pain pill to get
rid of your lower back pain. And a lot of
the times you've realized that yeah, you're right hip or
your quelal it's hurting, but I'm on your left hip
(27:46):
or your left quad and that's where some of that's
coming from is coming from your glute, your hamstring, just
because you're right hip is hurting, that's not necessarily where
it's coming from. This that it can be triggered for
something else. I feel like a lot of my issues
are my hamstrings. But let's say you know someone listening
right now. They're not a runner, they're not an athlete, Like,
(28:08):
how is a massage going to enhance their But they
can have a desk job, computers or the downfall of
people's neck and shoulders. You're hunched over with technology. We're
hunched over on our iPhones, our iPads, you're driving, you're sitting.
All that takes a toll on your body. So you
don't want to be a hunchback when you're sixty years old.
(28:29):
So to get all that loosened up, pull your posture
back like stuff you can be doing at home, foam rolling,
trigger point yoga. You've got an awesome Christmas present for Ben,
the vibration technology that has come out. Yeah, so what
I got for Ben? Go ahead and explain to people
how I got my husband. It's called a hyper sphere.
(28:49):
I ordered it on Amazon and it's this vibrating ball.
A lot of times we use the La cross ball
or a softball to kind of dig into areas and
the hip or the hamstring like on the floor you
can kind of roll roll on it. I don't know
if you've ever done that, but it's amazing. And Robin
suggested this vibrating ball, which what are the benefits of that? Well,
in hyper rise, I think they've come out maybe two
(29:09):
years ago. They have a phone roller, they have that ball,
they have that drill thing that one of your friends
was talking about. It's lazy phone rolling, Like you don't
have to be on the floor rolling to use that.
You can lay on the couch with your light mask on,
putting the higher sphere just under your hamstringer hip. But
because of the vibration, and it has three levels, I'm
(29:31):
sure you couldn't even use it on media. Highest level
was too high. Lowest level was all I could do.
But it's crazy. But it's shaking your muscles loose instead
of you having it's really it's lazy phone rolling. People
really hate phone rolling. It hurts. Yes, you don't want
to be on the floor doing all that. So the
vibration I wish I had gotten in on the ground
(29:51):
floor vibration technology because it's taken over and it's just
it's amazing. Okay, So that's something that you can order
to keep at your house that you can do. Or
if you don't want to invest in the vibrating thing
because it is a little bit more, there's film rollers
at Walmart or Target or Amazon whatever, and you can
look up exercises on YouTube and what to do. Just
make sure you're stretching and foam rolling. And that's if
(30:13):
we get it. You can't get a massage every day.
I mean, that's just not realistic. You may not even
be able to do it every couple of months, but
um or ever. So you've got to find ways to
do this type of self care at home or phone rolling.
You can even get a tennis ball or a lacrosse wall,
throw it in a tube sock where you can lean
up against the wall where you can pull it up
(30:34):
and down and dig into your shoulders, take one into
your hips, hamstring your feet, or if you've got kids
or a husband or a wife or a girlfriend or
boyfriend or whatever, like make sure make that part of
y'all's relationship and make time for that. Like, hey, I'll
rub you for ten minutes if you rub me for
ten minutes, because I think that it could help make
(30:55):
a difference, just make that part of caring for your body,
because the way we we operate these days, we need
to be working out all those those kinks, which you know.
Cupping is something that is pretty fascinating. If you ever
noticed Michael Phelps when he was swimming, He's just the
example I think of, but because he didn't have any
clothes on and everyone knows Michael Phelps, but he would
(31:17):
have these like big circle hicky things all over his
back um when he would be diving in the pool. Well,
that's cupping, and that's it's becoming more mainstream and it's
something that I've tried. So Robin explained to us what
cupping is, because I don't even really know how to
explain it well, and I mean copying. It's been around
for three thousand years. It used to just be used
in conjunction with acupuncture Chinese medicine, but now, especially since
(31:41):
the Olympics Michael Phelps, it's become more mainstream. So we
use it now in conjunction with massage, or you can
just do cupping on its own. There aren't a lot
of massage places in town that do couping, and we do.
I feel like a more extreme type cupping. I would
say five years ago I was super skeptical of cupping,
(32:02):
had had it done twice, was like, this does not work.
And then two years ago I was lifting too heavy,
squatting too heavy, went to work and I was like,
I'm going to tear my freaking knee again. Aaron, one
of the girls at work, was like, well, just let
me cut your leg, and I was like whatever. So
she puts the cups on one. Didn't expect it to
hurt the way that it did. But after ten minutes
(32:24):
and she took them off. I had complete range of
motion of my leg. Again. The next week hurt my shoulder.
She did it again. I was like, there's something to this,
so okay. So but for people listening because they've never
had it done, so it's like these tubes and you
pump it your section. Yes, well, we use a crylic cup,
so you're creating. Normally in a massage, we're pushing down
(32:47):
instead of pulling up, so you're creating the negative pressure
in the cup. It pulls up stagnant blood toxins, inflammation
into the cup. It breaks the tiny capillaries which have
the stagnant in them, which causes the discoloration. I hate
saying that it looks like a hicky because a lot
of people think that it's a bruise and what what
(33:09):
happened to you? But it does. It looks like a hicky,
but it's like a perfectly circled bruise. So it looks
like you've been like, you know, beating up or anything
crazy by an octopus for some reason. Basically yeah, yeah,
And so breaking those capillaries to release the stagnant blood
is what causes that discoloration. So when we release the cup,
it gets new blood flow to the area, moves out
(33:31):
the stagnant blood and promote ceiling. But the darker the cups,
the more inflammation or stagnant blood that is in the area.
Like last week, you let me have free range. You
never have done that because you may have a photo
shoot or whatever depending on what I'm wearing. But now
that it's winter and I was going on vacation, I
was like, and your shoulder was so jacked up, but
some of yours turned so dark, and I was so happy,
(33:54):
Like I'm so happy when they turned dark. I've got
a lot of clients that every week when I see them,
they want cut mean and I like to try to
fit a whole set on somebody. So it's kind of crazy.
I think that we do extreme cupping and even at
the office we have different modalities. Just like I mean
we were talking under Ray his girlfriends got some stuff
going on cancer wise. Nicole at Frankla Massage does lymphatic
(34:16):
drainage where she can, you know, flush the toxins out
of your body. I've got three girls that walk on
you we have. That's a good point to bring up.
So yeah, cancer patients going in and and getting massage
to flush toxins. Now, whether you've got cancer or not,
we all need a flush toxins. So massage does that
as well. It does that as well, but with Nicole,
she's super passionate about the lymphatic drainage. The limp nodes
(34:40):
are kind of like the trash can of the body.
You know, when we go to the doctor and they
feel your neck and they know that your limp nodes
are inflamed, that you've got something going on. So it's
a very light and slow massage, which is something I
cannot do because I'm a very fast paced, go go
go person, but she's doing it in a certain way
to flush all of that extra fluid. If you're having
(35:02):
a demon swelling, it flushes all of that out. Yeah, okay.
You know, I've got girls that do the asot to
where there's bars hanging from the ceiling and they stand
on you the whole massage and it's freaking intense, but
it's so good. Yeah. I've got another girl that does
tie massage on the floor where you would you lay
on a thick mat, but you're in loose fitting clothing
(35:23):
and she uses her body for ninety minutes to stretch you.
Oh my gosh, it's insane. So then it's like you
don't even have to do yoga. You just go get stretched.
It's like they do the yoga. Okay, I want to
look into that. Okay. So you know, there's massaging, there's cupping,
and then there's the self care at home, like you
ever mentioned with the foam rolling, and you know, even
(35:44):
a tennis ball or a softball or something a tennis
ball on a sock. So there are ways that we
can flush the system, get some of these knots out
on our own, and then you need to drink a
lot of water. Drink a lot of water to flush
everything out, because you may be sore. If someone had
had a massage in a while and they get the
deep tissue, sometimes people come out and they feel dizzy
(36:05):
or they have to sit there for a minute. But
it's a lot of toxins being released, so it's important
to drink at least double the amount of water, which
most people don't drink enough water anyways to flush everything out.
Who's a bigger baby when it comes to massage, me
or Bobby? Bobby? Okay, yeah, that's right, that's what I thought. Honestly,
(36:26):
men are like no, I mean I can take this,
and I'm like, you're crying, And I just put the
lation on women. Women, where to the most we are
are way tougher than in a massage. Awesome, Okay, Well,
thanks Robin for coming by and helping contribute to the
theme of which is self care in little ways that
(36:48):
that we can. We can contribute to that well, and
people can follow us on Instagram or Facebook and we
post videos about stretching the benefits of massage, the benefits
of cupping foam, rolling lacrosse balls like that. What's the Instagram.
Instagram is Franklin Underscore Massage Boom, Franklin Underscore Massage, and
(37:10):
then Facebook is just Franklin Dinner boom. Okay, well, thank you, Robin. Okay,
that's a wrap on episode seven. Hope you liked all
four things. I would personally like to say big thank
you to Aaron Opria and Rachel Cruz and Robin coming
(37:33):
on and talking about massaging and cupping for us in
that self care y'all. I can't emphasize enough. Nine is
going to be the year of self care. So even
if you can't afford to get a massage, get a
foam roller like she was talking about, gettle across ball,
start releasing out those toxins. You're gonna feel so much better.
And then also thank you Maggie for emailing in and
sharing the YouTube clip of the commencement speech at you tee,
(37:56):
so we got to hear General mccraven, a former Navy seal,
hear his little tidbits on life and man, that whole
making a bad thing. I just love it so much.
I hope you all did too, So thank you Maggie
for emailing in. And then, speaking of emails, I guess
I'll do my email shout out here and this email
is from Haley. She said, thanks Amy, Happy New Year
to you and your family. I was on the road
(38:18):
for a little bit yesterday, so I had some time
to think about my four things resolutions for nineteen and
here they are. First thing, hustle hard starting out year
two of my job. I want to continue to learn
new skills, growing skills I have currently and put my
best foot forward. Second thing, exercise more. I've slacked miserably
in my workout routine this past year, setting aside minimum
(38:41):
once a week to exercise and move. Third thing, rest often.
Continue to be intentional with rest and my on the
go schedule. Fourth thing, keep laughing a lot. A reminder
to have fun and not take things too seriously. Cheers
to nineteen Haley. All right, Haley, thank you for sharing
your resolutions with us. And maybe if anybody's listening right
(39:04):
now and you're kind of working on your resolutions for
this year too, I mean, who says you have to
do it on the first Maybe you're a little bit late,
which is totally fine. Maybe some of Hayley's thoughts will
help you out with what you want to accomplish this
year in nineteen. So thank you for listening, and a
big shout out to Elizabeth and Mike d for putting
this podcast up, making it all possible for you guys
(39:24):
to hear. You'd always hear it on I Heart Radio
on iTunes. If you'll ever want to leave a review
or rating or whatever, tell your friends we're not going
to complain about that. I mean, even if you have
some constructive criticism, I'll take it. So definitely do that.
And shout out to Walker Hayes as always for the
awesome theme song, A little fool for your song language me.
(40:00):
So life ain't always pretty, but hey it's pretty, beautiful things, beautiful, laugh,
a little more. Family's taking up because of course said
he can't get You're kicking with four Things with Amy
Brown
Feeling Things with Amy & Kat News
Host
Amy Brown
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