The Active Workday Advantage with Lizzie Williamson

Ep #45 - Lizzie Williamson (EDITED)

Wed, Feb 21, 2024 1: 26PM • 43:14

Wed, Feb 21, 2024 1: SUMMARY KEYWORDS

Wed, Feb 21, 2024 1: lizzie, love, move, day, people, book, podcast, feel, walk, incredible, toddler, writing, lovely, dance, started, wait, work, voice memo, lovell, desk

Wed, Feb 21, 2024 1: SPEAKERS

Wed, Feb 21, 2024 1: Emma Lovell

Emma Lovell 00: 01

Emma Lovell 00: Do you want to live a life of freedom and adventure? Are you wanting more than the daily grind? Me too. Welcome to the Emma Lovell show, a place where we talk about living a life you love now, I'm your host, Emma Lovell, and my number one value is freedom. I've spent the last 14 years running a business and traveling the world. And now I take my husband and toddler along for the adventure to it's possible and I know you can create a life doing what you truly love as well. This podcast will inspire, motivate and encourage you to go after your dreams to create a life you love until you get now don't wait for a time and or someday in the future. I'll be sharing episodes weekly about how I harmonize business travel and self care. I'll also bring on incredible guests to share their journeys, wins the challenges and how they're creating a life they love. Let's jump in and get dreaming. This is a space for you to manifest a life you love. I would like to acknowledge and recognize Aboriginal and Torres Strait Islander peoples as the first peoples of this place now known as Australia. I am grateful for the continuing care of the land waterways and skies where I work live, listen, learn and play. From here on you can bear country and from wherever you are listening, I pay my respects to the elders past and present. I can't wait for you to meet today's guests, Lizzie Williamson because she is like a ray of sunshine. I know this is a podcast and you may not be able to see it. But the energy and the life radiating out of Lizzie is undescribable. We both wore yellow today yellow is her brand color. And I know that because I got to work on personal branding photoshoots that Lizzie took part in and it's how we connected and I have been her cheerleader and she's been my cheerleader ever since she is just a joy. But Lizzie is the excuse Buster from Down Under she is the founder and author of two minute moves and a TEDx speaker, keynote speaker, fitness presenter and certified personal trainer. She has had 1000s of people around the world stretching, moving and dancing at conferences, featuring President Barack Obama, Michelle Obama, Arianna Huffington, and even the Dalai Lama. And she is now also a second time author with her book, the active workday advantage. I've got that book in my hot little hands, and I can't wait to get stuck in. I know this packed full of tips. And already from what I've experienced with Lizzie, I know that it's going to make huge changes in my life. There's so many great pieces of value in this episode. And so let's dive in. And you can hear the beautiful wisdom from Lizzie Williamson. Welcome to the podcast, Lizzie Williams.

02: 56

02: Thank you so much ever, I've been happy dancing all morning, knowing I'm gonna get to speak to you.

Emma Lovell 03: 00

Emma Lovell 03: You are literally a ray of sunshine. And we do have a video here. But for the people listening, we are both dressed in yellow because we are so on brand. And I must say it's actually it has lifted by mood this morning already wearing these beautiful bright colors.

03: 15

03: That's the amazing thing about branding and colors. I discovered that when I started wearing yellow, and people would stop me go Oh, that's so good to see that color. So Wow, isn't that magical? Even just a color that you choose to associate yourself with can actually make a difference to how someone feels crazy.

Emma Lovell 03: 33

Emma Lovell 03: And loses offices all brand and up. So it's perfect. She's sort of the yellow and you've got like the plants and the nature and I'm in my little hole in my you know, because when you do podcasting and to be quiet, I can't wait. I love talking about I can't wait to open the blinds after and see some trees. So I'm enjoying your nature there. But tell us Lizzie in your words. Tell us a bit about you.

03: 56

03: I think at my core, I am a dancer and a performer. It's what I've always done and always loved from when I was so little. There's something about when I moved that I feel this connection to myself and I feel this joy. And I feel like I've got something and I know we all have our little special gift and superpower. But I've got something that through that joy that I feel when I move I'm able to literally lift others up and get them feeling that that joy and that energy as well. So I feel like that's really at my core, who I am and and what I can do to help people.

Emma Lovell 04: 41

Emma Lovell 04: And you do I've seen you in action and I had the pleasure of meeting you through Jade Warren at a photo shoot and you came in in your burst of yellow and this lady she is ready. But also I loved you because you were so prepared and you had your list, which like really set the stage for us. For future people as well, you had all these sort of like, we have to get this sort of checklist with like the jump shot, but it wasn't like, Okay, we'll do the jump shot 17 times, it's like jump shot, jump, jump done, okay, 10 things are at 10 fingers 10 things and it was so good. It was lovely bouncing with you. And it helped for future people, because it's like, don't get stuck in your head. Just here's a list. We're going to tick them off. We're just going to move through, we're going to make it quick. Because when we got your list, you're like, oh, my gosh, Lizzie, we've only got an hour. You smashed it, we had time, like, what else do you want to do?

05: 35

05: There you go. And that's another big thing that I really believe is break it down small, small, little steps. But there's a small step, there's another small step. It doesn't have to be huge and complicated. And that's certainly a motto that I live by.

Emma Lovell 05: 51

Emma Lovell 05: Well, we have your beautiful book here, which arrived, I went I was just got back from India. And it was on my desk beautifully wrapped with tissue paper and a yellow ribbon and your gorgeous face there. And it's called the active workday advantage. And I can't wait to start reading it. But yeah, I love that about because I think I've had a bit of a block in the last few years since I've got a three year old. And since I've had him. And it's a block that's come up over the years. But in terms of Exercise and Movement, I have this thing where it's like, I can't go for a walk because I don't have an hour like or I can't go to the gym because I don't have 45 minutes or an hour, when I don't want to be in the gym for 45 minutes or an hour really most the time you faffing about anyway. And we're learning so much more. And you can talk to this obviously about maybe our bodies shouldn't like women's bodies, especially at this time shouldn't be pushing ourselves for that long. But I still get this block sometimes where it's like if I can't do 50 laps in the pool, I'll do nothing.

06: 55

06: Yes, I think we need to workshop this. Let's let's delve into what is happening here with you. Because I've been dubbed by the US media as excuse Buster from down under. And I think we need to dawn our excuse busting verse here and look at this. How much time do you actually need to exercise? Tell me, what is it for you

Emma Lovell 07: 19

Emma Lovell 07: see now now that I have a trainer, which has been lovely, who's a woman? It's great. It's like 20 minutes, 25 minutes, 25 minutes seems to be the window as well for focus. So I've been trying to do that with writing newsletters and things like 25 minutes seems to be like the time. Okay,

07: 38

07: so what happens then on a day and someone gets sick, or there's a deadline or something and you don't have 25 minutes? What do you do? Nothing, nothing. So you are stuck in a mindset. But I was stuck in for so long. And so many people are it is so common. It's the mindset that says if I can't have that 25 minutes today, if I can't get to that certain gym class, or that personal trainer, if I'm not in my active where if it's not going to get me the certain results, if I don't have the type of energy I need, then I can't do it. So it's just nothing, it's all or nothing. And this comes from the fact that we have so many rules about what this exercise thing has to look like. First of all, it's a separate part of our day, it's like another thing on our to do list that we have to get done. The rules are that it's a certain amount of time, certain intensity, certain location. And when we can't fit into those rules that we've made up and the fitness industry has said what exercise has to look like, then we don't do anything. So we need to start breaking some of these rules, because our bodies and our brains don't care about the rules that we have. They just want us to move because as you know, that's how we feel better. That's actually how we are designed and wired to function at our best. So it's a bit of a process. But together you and I am and the listener here we are going to bust these exercise rules so we don't miss out on all these incredible benefits.

Emma Lovell 09: 14

Emma Lovell 09: I love it. And you know, I've had the pleasure of you gifted me some beautiful little cards and your first book. And I have watched you on socials and it was actually I sent you a message the other day because I watched something I think it was so you come up and I'm like no, Lucy's they're gonna move. But I have this new thing with today I have my coffee that my husband got me but generally I'm like, I can't have a coffee unless I go out. So I've made it attached to something. And I think it was even raining and I was like, You know what, but I'm going to I'm going to walk to the coffee shop and I sent Lizzy I put up a selfie and I tagged was because I was like I moved and it did feel better once I was going and it didn't matter that it was raining and all the other things that would go Hang on, I walked and I got my coffee. And you know, and there was a thing I learned during pregnancy because it was difficult, who did find it more more difficult moving and feeling so uncomfortable. And just not having something to look forward to. And so a psychologist gave me this, which was ace, and it was achievement connection. And I can't think of the third one. But the

10: 25

10: engagement, energy.

Emma Lovell 10: 29

Emma Lovell 10: Yes, I know. Yeah. And I've

10: 31

10: got it come to you, when it's late in the show, you're gonna, you're gonna shout out an e word to me even have

Emma Lovell 10: 37

Emma Lovell 10: a certain note, I have an ace. But that's not for that I have a tattoo on my wrist. But it was so nice to have something. And so I ended up having a thing where I sit, I could walk to the ice cream shop, which was like, I think it was something about movement. And then I had achievement, because I'd done it. And then connection, I would call someone on the way. And so I found a way to bring that in. But it was it was something so simple and small at a time where things felt really, really hard and really big. To have some little reminder of how I could get that in my day. But yes, now I had Lizzy in my head and on my feed, and, and her book is gonna sit there and like, Okay, let's do a bit of move. But how did it all start for you?

11: 23

11: It started actually, such by accident. I mean, if you were have said to me 15 years ago that I would be here now on this podcast speaking to you about all this. I mean, there is no way I would have believed you. I was at this point in my life where I felt so dark, so stuck. So incapable of taking action, I had a baby and a toddler. And it turns out that I had postnatal depression, which is what it was called then. And that was what the doctor told me that I hadn't In fact, this was 15 years ago, I hadn't actually heard of it. I just thought that there was something wrong with me that I should just be able to talk myself out of it and get over it. And I think I was also I remember this feeling of waiting, waiting for something to come along, that would just fix everything, this magic pill or something. And what I decided to do at that point, in time, after going to see my doctor was that I was going to start moving again. Because I stopped doing it, I couldn't just leave the house whenever I wanted to all the things that were getting in my way I was exhausted every time I'd walk to the toilet, my toddler would follow me, you know, it was just there was a lot going on as sleep deprived and everything. And so I thought, okay, I don't know how I'm going to do this, but I am going to do this home workout. And I think it was spurred on by seeing my doctor take some kind of action. But of course, you know, the minute you start doing something for yourself, the someone's gonna call out to you or child's gonna need you or something. And I started doing this, you know, my kitchen bench there, right? I'm going to pretend this is my ballet bar. And I put my hands on it. Like it was my ballet bar. And I I somehow got myself just to do one single play, which felt so incredibly hard. I can't even begin to describe how hard this felt it gave me such a realization of when people here have depression or something's going on with the mental and just think, why don't they just exercise. I had no idea till I hit this moment just how hard it can feel to do it and to take action. But I got myself to do it. And I couldn't do very long I had the kids screaming as all this stuff is getting in the way my head everything. But that little couple of minutes. I did that again the next day and the next and the next because I felt like okay, he was something I could do for myself. I remember lying in bed that night after doing it and normally I just go through all the negative role of everything that I had not done right that day and I hadn't you know, taught my toddler the ABCs and made them beautiful organic puree pumpkin food for her all this stuff. And then in that role is like you did that thing that your kitchen bench. Oh, wow. That actually was something for you. And that's what brought me to do it the next day and the next and then it just I just kept doing it. I heard of people that were struggling with how they were feeling friends of friends. There's no social media. So I just took a little video and sent it off to them and as a little piece of the pie of what they could do to help them social media came to be started sharing them wrote the book started doing TV and just wanted to get this message out and help make people find exercise possible when it actually feels impossible for all the reasons whether they're small or big. The challenges and the obstacles and the excuses to get in our way. And that's been my mission ever since that time, even though 15 years ago, I didn't know, after that first play that that was my mission. But slowly, slowly as I started to recover, and get more help, and all the things, that's what ended up happening,

Emma Lovell 15: 18

Emma Lovell 15: I saw you speak in October at Kate tunes conference and got up on stage with you and danced, which was fabulous. But I actually had some tears during your because it was. Yeah, I just think so many people will relate to that. And I actually had depression when I was 17. And I remember people just Yeah, go for a walk. It's like, I can't get out of bed. Like, and it is a horrible feeling. Because, you know, unlike logically, what's going to make you better, but it's like, literally getting up taking those steps, like at that time, and you can't think now, when you're fine, what that felt like, like to take yourself back to that place that you're talking about that dark, dark place, like it's it's unimaginable, and then when you can't, when you do go over, that's why like, stop being so hard on past person. And it was those micro small little steps forward that you know, in any other time would feel insignificant, but at that time seem so great. And I think there's an irony when I'm listening to you about when you have a little one because and I think this will be so helpful for a lot of women who are in that, you know, with young children sort of stage because it's weird, like you're in one way, you're so active, because you have to be because you have to do all the things for the kids. So you're you are moving, but it's not for you is it like that's the difference, like you sort of exhausted. And you know, there's a great thing to them my little three year old, like, he dances he sings, so he makes me move, which is lovely. And it's lovely when I'm intentional about it, and I want to join in. But there's been times where I remember one day I went on the playground with him. And I was like, I actually have energy and I actually want to play and I'm actually playing with him, as opposed to feeling like I'm being dragged and dragging my body and lethargic and heavy. And it's just this weird thing of the consciousness around it. So one has been just doing it because and forced as opposed to choosing to, and wanting to, and enjoying it.

17: 26

17: Yeah, it's this idea of putting your own oxygen mask on, first in an emergency on a plane before assisting others. So it's it is the, it's the movement, and then the incredible things that in a pharmacy we have inside of us that gets released when we move, but it's bigger than that you are so right. It's this taking this moment for you. And then you get that the added benefits of what movement does. It's saying, You know what this is actually for me. And it's really intentional, whether that is like you say there with your kids and doing something together. So for active, but there is something about going you know what, I'm going to put my hands on this kitchen bench and do 10 Push ups while I'm waiting for the kettle to boil. This is a moment that I'm taking to give back to me to help me feel stronger to in some little way. Empower Me and take this little moment, it's so much bigger than just the moves themselves.

Emma Lovell 18: 31

Emma Lovell 18: Yeah, and yes, and the choice and being so like, the consciousness around it, I think the intention, intention is everything, and having that, you know, being present, and knowing that you're doing something. And as I'm listening to you as well, I'm remembering just you know, all these, you just go through my trauma. But I know, I broke my back. And I talked to a friend the other day who has just had a knee reconstruction. And it's like, interesting against like when we break our minds if you're having a mental, emotional challenges, how hard the physical is, whereas, and you can go into that place when you have a physical injury. But how important the recovery is in terms of moving, even though you have this brokenness of a knee or a back or whatever, they make you move. And it was actually through my broken back, that I started doing Pilates, and I'm about to get back into it because it is the one thing that like you're dancing. It's the one thing since that happened that I'm fully present, like, it's my time. It's for me, no matter what's going on once I'm on that reformer table. And it's like the healing and the recovery. And I know that it's good for me and it's like when that goes away for a while I might step away for a while and find other ways but obviously like a craving for it because yeah, even though it was I was very sore and it was very hard and you started with really micro movements. Same with the recovery from the pregnant See like, the Pilates was there and so finding maybe your thing as well that can help but I definitely found the moving after the broken body was easier than the moving after the broken mind. Hey lovely. I want to open the doors to incredible opportunities for you on an all inclusive luxury retreat exclusively for people who are ready to live a life they love. I invite you to join me for five inspiring nights in sensational SriLanka for the rest and receive retreat, hosted from second to seventh of November 2024. by yours truly, Emma Lovell, I asked you to disconnect your senses and immerse in this exotic culture while you reconnect with yourself. You get to share this luxurious experience with 12 incredible people while forming connections that last a lifetime. I really cannot undersell overestimate this incredible retreat and the magic of going to a place to give yourself space and time. I want to share it with you. And if you are interested, then please head to my website, Emma lovell.au/srilanka Retreat. I'd love to see you there. And I'm happy to chat. If you have any questions whatsoever, please take this opportunity to come along and join me in stunning Sri Lanka.

21: 27

21: So you look back now at that time, and all those little things that you did, and sometimes you might have been thinking to yourself, really, that's this little thing that they've told me to do, that's not going to do anything I used to be able to do all this I used to be so fit. And I used to do this really? What's that gonna do, but yet you did it. And then you did it again. And again. And you must look back and think I am so happy that I just took those little moments. And it's led me to here. I know for me, those little moments at my kitchen bench there when I started doing this, I remember when it led me to this time this day, when I was there. My toddler Stella said let's have a dance. And And normally, like you were saying before, you know so easy, she's gone, I can't be bothered to make her some excuse to kind of do it but not really do it. And when you were talking before about connection, and being present, that's what happened to me when I was dancing with my little baby and toddler that day, I was looking at them, I could see them in the eye, I was back with them. And the thing that had led me there was not this big magic pill that I've been waiting for is someone to come along go It's okay. It was the little consistent things day after day that someone might look at and go really, what's that going to do two minutes really what that's going to do. But it actually led me to this incredibly precious time and moments and so many more to come. I didn't know whether I wanted to still be here, I was so dark and and that slowly slowly led me out of that. And so grateful for the small steps and that mindset now of how much we need to trust in these little small steps and realize how much that they count.

Emma Lovell 23: 25

Emma Lovell 23: I shared a quote the other day from Tony Robbins that with you and we overestimate how much we can achieve in a year. And we underestimate how much we can achieve in 10 years. And so we're just so short term focused. And it's yeah, it's having those reminders of when you've come that way. So for you that's I mean, is that kind of what happened with the book as well? Did you were able to do it in small steps. And is it like from the start of the book journey to I mean, how long was that journey for you? This

23: 54

23: book was about a year. And what I like to do is try and work out a way how I can do something consistently. And for me that is making this commitment to do a little something every day. So I do that with say, you know, doing some strength training, I make sure I can do a little bit every day even that is picking up, you know my dumbbells that are at the front door and doing one bicep curl, that's fine, just that because I feel like there's something about the momentum. And when you miss one day, it happens then you miss the next day and then and then it's just become so easy just to miss it and just it's almost like you've missed the train that's left the station. So what I did with this book and my first book as well is make sure that each day I at least voicemail mode something so whether that was when I hopped in my car and before I drove off press record, anytime I'd go out for a walk, if I was there, making lunch, whatever, just press record and speak and say something which is kind of Writing and then I just would get it transcribed. And just try and do that every day. So you start to build that momentum. And then when you miss a day, you really notice and go, Whoa, hold on a minute, I got to get back on for the next day, or do it because life happens, things happen. But if you can break it down to make it super small and super achievable, and you know what happens, then you do this little thing, ah, I did a little bit of writing each day, some days a lot more, at the end, it's a lot more, but then you get to the end of the year, or whenever and go, Oh, my gosh, I've got a book. And it might be need a lot of work. And it might be you know, just the bones of the book. And I need someone to come along and do a beautiful magic wand over it like my beautiful editor's did. But there it is, oh my gosh, I'm so so happy that every day, I press record on that phone and the voice memo and wrote something, because this is what's all added up to. And it's just such a great, great feeling when that happens. I love

Emma Lovell 25: 58

Emma Lovell 25: it. And it's the you know, it's that shitty first draft, it'll stormy first draft, if we want to be sincere that you know that we can always have that perfectionism again of that, like it has I have to write the book now or like to do all now or it has to be perfect the first time it comes out, when, of course we understand that there's, especially with books, there's an editing process, we all can have an editing process or an improvement process. But you're like, yeah, the first time I come out the gate, or go for a run, I've got to run a marathon the first time it's like, no, how could you you wouldn't they would advise not to that's very silly. But you know, it's such a, I don't know, like, you just fall back into it so easily. But I love that I love Voice Memos myself. So that's such a wonderful tip.

26: 43

26: Don't you find that you're not so perfectionist when you do the voice memo. And then if you can add it into a walk, there's a study by Stanford University that shows that compared to sitting, walking increases creative output by 60% 60, zero, and those creative juices continue to flow after you're sat back down. So not only are you got the whole getting away from your typewriter, because you're getting in perfectionism mode, but you've also got all the incredible chemicals that BDNF brain derived neurotrophic factor was just like fertilizer for your brain that happens when you move. So if you ever they're going, Oh, I can't come up with that email, I don't need to write this thing. It's not really happening for me. See if you can either get out for a walk or just stand up on the spot like I did before I was on this podcast interview and had a little quick walk on the spot doesn't matter whether you're out or in. It's something so much better than nothing.

Emma Lovell 27: 34

Emma Lovell 27: Yeah, absolutely. And I love taking phone calls on walks. The only problem with me is the wind, it's windy. So I started though doing a walk around the buildings, because then it's not as windy and beautiful on the front. But it's not so good for the transcribing, when the audio is not very good, but absolutely love that. And that, you know, as well as it doesn't have to look a certain way, like I'm writing a book. So I have to sit at my writing desk. And I have to do it this way. And I have to work in that document. And that's the only way when I know so many books have been written in phone notes and on scraps of paper and the best business plan plans are on the back of a napkin or, you know, whatever you have at hand just grabbing that idea when it's there. And if you can sparked by something, you know, go with it. You know, if you feel like you want to move, move, if you feel want to write write, I do love how I just use this podcast as my own personal coaching sessions yesterday, and how would one day it's? And then how's it been different though, for you? And I was so devastated to miss your fabulous book launch. But how has the process been different this time you're having this beautiful energy around it. I'm seeing all the fanfare of seeing you get PR which was beautiful and having this launch? How's that different? Because this isn't your first book? So has it been different to the first book?

28: 53

28: I think so often what we do in our and our businesses and our work, you know, we put out a lot of stuff, don't we? We put out our videos and our emails and and everything. And sometimes you just think it's actually going to what does this even doing? You know, I put out a video on YouTube two minute moves, one a week for seven years. And yeah, okay, just doing it, don't really see anything out of it. And then sometimes you reach this moment. And that's been for me with this book compared to my first book seven years ago, that I've reached that moment, and I can see how all of that work, and all of that content and all of that contributions I wanted to make each day I can see how they have laid this foundation that has brought me to this moment. And so often you don't see it. You don't know when it's coming but that's what it feels like. And the other big difference is that through that time of doing lots of sharing, I have connected with wonderful people. I've just gathered, that having cheerleaders in your work life is such a game changer. So I was there at this book launch, not only surrounded by these cheerleaders, but also the messages, the amateurs, the people I knew who wanted to come that weren't there. And they were cheering me on. And I could see that I had been cheering them on too, for, for all of these years. So having this support network, which takes a while to build, but I think it's something that's so worth having a little bit of a focus on. And when you are on Instagram, this is something that a rule I have, if I open up Instagram, that I've got to make sure that I cheer someone on if someone comes on rather than just doing the scroll. And I feel so many amazing relationships on Instagram just from doing that. Yeah,

Emma Lovell 30: 54

Emma Lovell 30: yeah. Well, it's meant to be interactive. And we talked about before we came on, you know, that even the podcast, it's so lovely, we're having a conversation, but the listeners will be feeling like they're part of the conversation and nodding along, maybe even talking out loud. And that's what social social media was meant to be. It's not your own personal news channel. It's not just for broadcasting. It's meant to be starting a conversation. And it does make you I was doing a gratitude journal last night, and it one of the things was, you know, you know, saying something nice to someone else, or cheering someone else, someone or saying thank you to someone else will make you feel good. Telling someone else how well they've done will make you feel good. And I think there's such a room for competitiveness, and comparison itis and all that sort of stuff. But I love with you, Lizzie It is just such joy. And inclusivity. And I said to you, I have vicarious joy for you. Seeing you achieve this, and seeing you get to celebrate it and seeing you get to bask in this moment. And as someone who wants to write a book, I just feel like I don't feel like oh, Lizzie wrote a book and I haven't or whatever. I'm just, it's so aspirational. And it's like, Lizzie is getting her moment. And one day, I'll get that feeling. And Lizzie will be there too. So we'll

32: 17

32: wait till I pom poms. tearing away. It's

Emma Lovell 32: 21

Emma Lovell 32: it's so lovely to see. And I just I feel you know, and when you you know, having known people as long but you're like, I'm proud of you. I'm so proud of you.

32: 32

32: Thank you. It's just

Emma Lovell 32: 33

Emma Lovell 32: it's incredible to see. And so what's like, what's next, their next or what's the what's coming up for you out of the The

32: 43

32: great thing about writing a book is that it forces you in a way to get super, super clear on what it is that you want to say, the problem that you are wanting to solve and how best you think you might be able to help people do that. So it's like having this whole gear this focus going right, what is it and you only kind of finally find it in the doing of it. And the book starts out one way and then it goes another way. So here I am at this moment, and the book is out. And I've got this message. So now is not the time for that little voice in my head to listen to that little voice in my head going, Oh, actually, maybe that's not a very good idea. Maybe you need to do this instead, maybe go over there do that. No, no, no, you have dedicated this time to clarifying your message now is this time to kind of get this message out there and try and help people have a more active workday. Because so many of us are not using this incredible tool that is movement in our day to help us because we think we we don't have the time or we're too embarrassed and all that kind of stuff. So I wanted to make sure in this book, I made that really achievable to do it to reimagine this whole exercise thing and create this roadmap and go, Okay, I'm here at work, I'm not able to, you know, get this idea. Here's a little micro move I can do from the book or I'm feeling really stressed out, here's what I can do. I'm about to go into this presentation, or make this phone call to a new client, how can I get myself feeling a whole lot more confident. So make it really practical. And I also really, really want to create some change. I want to make some changes in the way that so many of us work in this sedentary way because we're hearing it World Health Organization government guidelines, we know we need to break up these long hours of sitting with some movement so really want to create that change both in the workforce and then hopefully that ripples down to to schools as well and, and anyone who thinks that an effective way to work or to study is just to sit and sit and not move for hours. I hope after you reading this book, you've had a bit of an aha moment gone. Oh, okay, is actually a bit of a different way of working. It's actually super achievable and The benefits of it are going to ripple through my life. And I can't wait to see that happening more and more with individuals and with workplaces everywhere.

Emma Lovell 35: 10

Emma Lovell 35: I love that. And I'm looking at you here and I can see behind you your standing desk. And it's something that only a few weeks ago, I decided that's something that I'm going to invest in and change up my office because it no longer suits the way that I'm working. And for me, funnily enough, the probably one of the problems is the podcast is that I do a podcast interview, and I want to stay still for the audio. So then I see it, and then I probably sitting in awkward position as well, because I'm trying to be here. And then we just, it's not necessary, you're standing right now. And as you were saying, I was like I could just put a box on my desk, and you know, yeah, I still want to get the standing desk, I think it'll be great. But I can make this change right now and can stand up. When I do the video, other times where I just do the voice memo because it's then I can be free and I can move around. And I just have to have the phone in my my face. But you know, again, excuses as to all I can only do the standing when I have the standing desk that I feel best, as opposed to wanting a box on the leg. It could be so simple to change that. And it is the biggest my physio said it to me a while ago that, you know kind of said, yeah, do I need to change my chair, do I need to change this do I need to change that and he's just like, just got to move. You got to move, it's the it's the being in the one position lying down standing sitting up anything that's in the one position for too long. That's going to cause you know, the seizing up and the injury and

36: 44

36: not feeling good. That's right. So even if you can't stand up in your day, if you have to stay in your chair, you're so right, it is about the movement, it's about getting your body out of that same stuck position, because then our body goes into sleep mode, we're not getting all those great chemicals in our brain, you can kick your legs out underneath the desk, and no one is even going to know you're doing it. If you're even on a virtual meeting, you can pretend that you've dropped a couple of pens by your side and lean over and that your spine just go into this beautiful stretch position. And pretend that you're picking up some pens looking behind you either side, have things on your desk that are a bit more out of reach your pens, pieces of paper, your water bottle, any little thing just to get your body moving a bit more, if you want to get up in your day, but you never remember set an alarm on your phone or somewhere but don't have it sitting on your desk, have it somewhere else. So you have to stand up, walk over to it, have a post it note over there that says shake it out, box it out, move your body put on a song, whatever it is that you like to get moving. How like you like to get moving all these little things, you get to the end of the week, you're oh gosh, my back's feeling a bit better. My shoulders, my neck, so tight. There's just this little things that we can do. And there's so many ways that we can make it a habit. I share a lot of those in my book as well because it can be hard to remember with. We're super committed so many of us to have work we power through. So how do we remember to take breaks to move and that's what we want to make sure that we're doing and making easier for ourselves. I love

Emma Lovell 38: 20

Emma Lovell 38: it. And you know, I mean, like start a movement myself of when you're doing these things. Let's all message Lizzie. And just like, I love the accountability, like you and my gorgeous trainer, and you both have a lot of yellow around you. I think you know Nikki Ellis since training. You know, it's lovely having this accountability of someone that I can go, Hey, I didn't move. So you're about to be flooded in your inbox, Lizzie of me doing random moves and time lapses around me.

38: 46

38: I love it. I love it. And when that little voice in your head says to you, I don't have the time to do it today. What are you going to say to it.

Emma Lovell 38: 55

Emma Lovell 38: In fact, I'm going to move I'm going to move. I'm just

38: 59

38: gonna say just two minutes, just do 10 seconds doesn't matter, say something back to it. And at the time, just just do this to stretch out one arm to the ceiling, stretch up the other arm, I don't have the energy, just roll down towards your toes and roll back up. I don't have sneakers on, you know, stand up and sit back down 10 times whatever it is that you can do talk back to that voice. Know that that voice is trying to get in your way of doing the thing that's going to help you feel better talk back to it become your own excuse Buster, and break these exercise rules. Because as we said, your body your brain they do not care about these rules. They just want you to move however, whenever and that's what I want for you don't

Emma Lovell 39: 44

Emma Lovell 39: love it. I'm going to put on it music theory sooner rather on the half. I always must ask one question on this podcast. And I feel like there's so much joy coming from you already in this moment. But what does living a life you love look like right now?

40: 01

40: It really looks like having these moments with my teenage girls being present with them turning on a really great Taylor Swift song, and having a dance with them. Having these moments of joy and, and connection. And you know what makes me do that what makes me want to do that is the little moments that I take in my day to give back to myself, that I Okay, that's, that's just let's do it. Let's do a few moves here. Let's close my eyes and have a few deep breaths. It's the oxygen mask that I put on. And that makes me able to go right, you know, way back 15 years ago, when I had that dance that I'll never forget, with my girls, all those little moments revert back to be able to go Come on everyone, let's have a dance here in our kitchen. Oh, Mom don't want to do it. Come on. Nope, we're gonna do it. And and that's just that just means the world to me.

Emma Lovell 41: 00

Emma Lovell 41: A little bit. It's always the most simple things with simple things that makes such a big impact. Now, your book is the active workday advantage. And we'll put the link in the show notes. But how can we connect with you, Lizzie? How can we spammy with DMS? Oh,

41: 14

41: head over to Insta. If you're an Instagram, energize with Lizzy, and that's energized with a Zed because of all the Americans who are in my network. And then Google the active workday advantage. And when you find me and connect with me somewhere, I would love to hear from you that you have listened to this podcast and tell me something that you find challenging, what is your excuse voice saying to you, because what I love is to create videos or do my walk and talk with some mindset or some motivation and actually hear what it is that you need. And create a little something that might help you in some way. Use me use all these incredible people that you hear on the podcast. With Emma here. We all want to hear from you. So do reach out and I can't wait to hear what's going on for you.

Emma Lovell 42: 05

Emma Lovell 42: Oh, thank you so much, Lizzie, you are just a ray of sunshine and you have become one of the lovely voices in my head. So I'm very grateful. And as I said extremely excited and proud. With this book and this moment that you're getting to have.

42: 22

42: We're all very lucky to have you Emma, thank you so much.

Emma Lovell 42: 27

Emma Lovell 42: Thank you for listening lovely one. I hope this has inspired you to dream big and start creating a life you love today. If you love what you're hearing, don't forget to follow and rate on Spotify and rate review and subscribe on iTunes. It helps other awesome people to find this podcast and get motivated and inspired as well. Want to stay connected. Come and join the live a life you love group on Facebook or connect with me on Instagram. Emma lovell.au, the same as my website. But all the details are in the show notes lovely. I'll see you next episode for more inspiration, motivation and freedom seeking Now go out there and live a life you love