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Hello , friend , and welcome to Sturdy Girl , a

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podcast focused on strength , not size

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, where you'll hear conversations around

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healthy body image , cultivating confidence

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and being a resilient human in both

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body and mind . Sturdy Girl is

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a podcast where we shift the focus away

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from your appearance and on to living

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the big , rad life you deserve . And on to

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living the big , rad life you deserve

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. Hello , friends and welcome to episode

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27 of Sturdy Girl

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. We are in the last episode

0:32

of season two . Megan and I

0:34

are post-work recording for

0:36

the millionth time and I don't know that

0:38

, do they , our

0:45

listeners get our best selves recording after work ? There's less of a filter . Yeah , I told Megan before

0:47

we hit record that my goal for this episode is to see how

0:49

few times I can say the word kind

0:52

of , because I noticed myself today

0:54

with patients explaining things

0:57

and saying kind of this is kind of

0:59

blah , blah , blah and then realizing no

1:01

, it was just blah , blah , blah , there was no kind

1:03

of about it . So that's the goal and

1:05

don't edit them out ?

1:07

I won't . We'll count at the end . That'll be the task

1:09

for the listeners . Yes , count how

1:11

?

1:11

many times just to kind of . But don't count how

1:14

many times we say like , because that's

1:16

not fair , it's just out of control . Okay

1:18

, so

1:26

we are going to talk about getting out of a funk and I wanted to like insert music in here

1:28

of like funky town , because you couldn't pay me to sing . No , but it would be really funny

1:30

too , but we'd have to buy the rights .

1:32

No , I'm not going to come out there and surprise anyone with

1:34

a good singing voice . It's just not going to happen .

1:35

Nope , but let's talk about funks .

1:37

Let's talk about being funky , about being funky

1:39

.

1:39

Yes , I guess . Note before we get started

1:41

, as we dispense advice , we're

1:44

not therapists . Just your friendly reminder

1:46

this isn't therapy , we're not giving therapeutic

1:49

advice . These are things that have worked

1:51

for both Megan and I in these seasons

1:53

that we all go through . If you are feeling

1:56

like you have a lot

1:58

of these funks pretty consistently

2:00

for long periods of time negative mood

2:02

for long periods of time please talk to someone

2:04

. Please talk to a therapist . We care about you

2:06

. Therapy is great Agreed Every

2:08

week ? I would suggest yes . This

2:11

is why we are mostly whole and healthy

2:13

, fairly sane humans . I know .

2:14

Most of the time Should have seen Megan

2:16

. 10 years ago I did

2:19

.

2:20

But a funk . Everyone knows what a funk

2:22

is . It's when you're in a rut , when

2:24

you feel stuck and you're unable to get back

2:26

into things , into your routine

2:28

. Maybe certain things that used to bring you

2:30

joy aren't bringing you joy in this season

2:33

and you just you don't feel like

2:35

yourself . That's how I associate a funk is

2:37

just like I'm not feeling like myself . Yeah , Things

2:39

aren't flowing the way they normally do , like what's going

2:41

on ?

2:42

Yeah , I

2:49

feel like a lot of times for me .

2:49

I can really call it out , because I also feel highly agitated when I'm like in a funk . Yeah

2:51

, or you notice yourself like , oh wait , why did that actually upset me ? Why am I so bothered

2:53

? I'm not PMS , so , like , what is this ? Yeah

2:56

, that's a whole other story , exactly

2:59

, but , okay , we have a few

3:01

tips to help you with a funk

3:03

. Again , not therapy . These are

3:05

things that have helped us On

3:07

top of therapy , on top of therapy

3:09

. Yes , yeah , five tips

3:11

, the first one being write it out

3:13

. So we've talked about journaling . If

3:20

you look on any person's Instagram page and you see about how important journaling is and writing

3:23

out all your thoughts and brain dumping , and it can sound really frustrating because you're just

3:25

like what the hell Does it work ? I don't know

3:27

this is more of . For

3:29

me , personally , it's the first step in acknowledging

3:32

oh crap , I am 100%

3:35

in a funk right now . How am I feeling ? It's

3:37

a way for me to kind of check in with myself , kind

3:39

of number one . It

3:44

is a way for me to check in with myself to say

3:46

how am I doing , how am I feeling , what

3:48

do I need , and whether that's writing

3:50

it out in my blank online moleskin

3:53

notebook with my favorite pen , or it's

3:55

the notes app or it's a voice memo

3:57

. It's getting it out of my head and

3:59

into the world and sometimes then you realize

4:02

, oh , this is what caused it or

4:04

this is how I'm feeling . I wasn't sure

4:06

, because those feelings were actually coming out as agitation

4:08

or frustration or anger or whatever it is

4:10

. And it helps to also give

4:13

yourself a little bit of grace too

4:15

. I guess I should say give myself grace

4:17

to understand that it's okay to feel your feels

4:19

and it's also a piece of self-compassion

4:22

too .

4:23

I am one of those people that would love to be

4:25

able to get into journaling . I can relate

4:27

to it in a certain way where I don't necessarily brain

4:30

dump or like journal about my feelings

4:32

, but sometimes , when I'm feeling a certain way

4:34

or about how I've interacted with

4:36

a person , or if I want to say something

4:38

to them and I don't know how to formulate

4:40

that , a lot of times I'll actually just write it down in my notes

4:42

app and then sit on it , formulate that . A lot of times

4:44

I'll actually just write it down in my notes app and then sit on it and then come back to it and

4:46

be like do I sound like I'm really angry ? Is this mainly just being emotional

4:48

?

4:49

working through it and then like kind of filtering

4:51

it down until I figure out a response that I want

4:53

, and then be like okay , this is how I'm approaching the

4:55

situation but it's giving you perspective

4:57

and that's that's kind of the point of this

5:00

of writing it out is it allows you to get it out

5:02

of your head in whether it's written , typed

5:04

, spoken , whatever and see

5:06

it a little bit more objectively and

5:08

give yourself that position of

5:10

being a little more self-compassionate . And

5:12

that's the whole point of this is saying

5:14

for me , with athletes

5:17

that I work with , when I talk about journaling

5:19

prompts , those are usually the ones I say of

5:21

checking in with yourself how am I doing , how

5:23

am I feeling , what do I need , what's going on

5:25

in my world that might be contributing to things and

5:27

using those . And I usually say don't care about

5:30

spelling , don't care about grammar , yeah , set

5:32

a timer for 10 minutes and just let it all out

5:34

and there's no structure with it . That's that

5:36

taking a step back , getting it out of your head

5:38

and

5:46

sometimes thing I wanted to tell a story , I suppose , about self-compassion . We talk about being

5:48

kind to yourself in this podcast all the time . We talk about self-talk and how important it is

5:50

and that self-compassion piece of kindness

5:52

is one main pillar of self-compassion

5:55

. And I was running last weekend

5:57

and it's my first double-digit run

5:59

in a while and this training plan because I'm

6:01

running the Maui Half Marathon in less than

6:03

two weeks has been less than stellar , and

6:06

so there was a lot of trepidation

6:08

going into this run . And so

6:10

I'm running and start noticing how

6:12

I'm talking to myself to keep going , and

6:14

I'm all up in my head like

6:17

come on , jess , don't be a little bitch , keep

6:19

going . What are you doing ? And

6:21

noticing , calling myself a bitch

6:23

, noticing myself saying suck it up

6:25

, keep going . And recognizing the

6:28

both and I guess is my point in this . It

6:30

made me laugh later to realize

6:32

what I was saying to myself

6:34

and how that's what kept me going

6:36

, because I believed

6:39

that I was capable . And so that self-belief

6:41

came forward as like , don't be a pansy

6:44

, don't stop right now

6:46

, you can keep going . Throw that self-doubt

6:48

out , you've got this . And so that came

6:50

in the form of don't be a little bitch .

6:52

Which sometimes we just have to talk to ourselves that way

6:54

.

6:55

Yeah , absolutely so . Tip number one

6:57

, write it out or say mean things

6:59

to keep yourself going .

7:00

I don't know , I wouldn't say that . I say it's

7:02

a different type of encouragement

7:04

, tough love .

7:05

I mean , I remember when I was doing tennis lessons

7:08

over a decade ago . It was when we were at PCC

7:10

and that was how I responded

7:12

better , when people would be like , oh yeah , good job

7:14

, keep going , and I'm like , nope , that

7:16

doesn't motivate me . You gotta tell

7:18

me to suck it up . Tell me something mean . Can

7:21

you yell at me a little bit ? Yeah , be

7:23

angrier when you yell at me

7:25

.

7:25

I'm like the opposite . I'm like , please be gentle

7:28

.

7:28

Be gentle , be kind . Isn't that wild how

7:30

we respond to different things that help keep us

7:32

going though . Yeah , yeah .

7:34

I guess there would be times when I was like , definitely like

7:36

riding longer distances , where I was just like

7:38

you're fine , suck it up your legs , like

7:40

you can realistically just keep going , it's fine

7:43

.

7:43

Yeah , it comes back to believing in yourself

7:45

and knowing that you're capable of that self-efficacy

7:47

. Yep , that's my self-efficacy voice . That's

7:50

what we'll call it , Okay . So next tip

7:52

is to call a friend . I

7:54

feel like Carly Rae Jepsen's playing in the background like

7:56

call me maybe . And the whole point

7:58

of this is don't isolate yourself

8:00

. When I find myself getting

8:03

into funks , I tend to

8:05

. I wouldn't go so far as to say isolate myself

8:07

, but I don't reach out to my people as

8:09

much because I'm like I don't really know what's

8:12

wrong and I just feel kind of weird and like am I

8:14

just going to call them and complain ? I'm not really sure

8:16

about this , but the point is make sure

8:18

that you're spending your time around people , because

8:20

maybe that will help you to find

8:22

those little happy moments , Maybe

8:25

that helps you to come out of the funk

8:27

when you remember oh , I really like doing

8:29

this thing with this friend , I

8:31

feel like that way too .

8:32

If you're in kind of , like I say , depressive

8:35

state very loosely , but like I , one

8:37

person has kind of struggled with ups and downs and

8:40

you do , when you start to isolate yourself

8:42

it just creates like I work from home too , and

8:44

so when I isolate myself it is isolating

8:47

myself . It is myself

8:49

, my dogs , my husband and like nothing

8:51

else , which is not good Cause , then you're

8:53

also putting a lot of strain on your partner . You're

8:56

putting a lot of strain on yourself , and so I feel

8:58

like , especially in an era where so

9:00

many of us work remote , that really important

9:02

around people is that much more important .

9:04

I know that was one thing when the pandemic

9:06

restrictions lifted . Blake was

9:09

. He's such an ideas guy and I love that

9:11

about him , but he was pushing me for a while

9:13

to write a book about the secret

9:15

to small talk , because

9:17

so many people , after being so

9:19

isolated for years , at that

9:21

point didn't remember how to carry on a conversation

9:24

with people . And so

9:26

he's like you've been working full

9:28

time and half your job is talking to people . You

9:30

know how to do this . Teach people how to talk

9:33

and have a conversation again , and

9:35

it just shows you that interaction

9:37

is so important .

9:38

When I'm in a funk , I feel like it's also about

9:40

understanding people's feedback too

9:43

. From me , I know when I get in those

9:45

like mindsets I can be really negative

9:47

and I can be really just kind of shit on everything

9:49

for better and when you

9:52

feel shitty about yourself , it's easy to

9:54

take it out on other people or let that

9:56

like negativity come out as well . Oh

9:58

yeah , a hundred percent and like , like , I feel like there was a pretty

10:00

good phase where it just kind

10:03

of I think I was unhappy at my job , which

10:05

really triggered the beginning of it . This

10:07

was a few years ago and there's a lot of stress at

10:09

work and then I kind of had confrontations

10:11

happening in my social circle and I would bring

10:14

that home and just kind of be

10:16

a bitch , Like you know , if that's

10:18

the best way I can describe it and inadvertently because you had

10:20

all these internal things going on , all these other situations

10:23

. I didn't realize I was doing it , but I did

10:25

feel the negativity in myself

10:27

. But it was also being able to take someone's

10:29

feedback on me at the time as

10:31

Brandon and just being like hey , you're treating

10:33

me this way , you're treating other people this way , Where's

10:36

that coming from ? And

10:41

kind of taking like . I think that it also takes some self-reflection because you have to be able

10:43

to look at like , hear that and not immediately get defensive

10:46

so that goes back to the where we talked about

10:48

writing it out .

10:49

Yeah , that's more just that acknowledgement and

10:51

that's that awareness around , trying

10:53

to locate where

10:55

the funk is coming from .

10:57

Yeah , like what's causing the feelings ?

10:58

or understand . Yeah , be nice to your humans

11:01

, exactly , and understanding too

11:03

. Especially the person that you choose to

11:05

call or spend time with or reach

11:07

out to when you're in a funk are generally

11:09

the people that you can call when you're having

11:12

a bad day , someone that creates a

11:14

safe space for you . Yeah , exactly . And so

11:16

I think that part of that honoring of

11:18

the safe space that our friends and

11:20

our family create for us is enough

11:22

to have that self-awareness of oh , I'm

11:24

being a dick , yeah , that's not meant towards

11:26

you , I've been talking mean to myself and that's

11:29

coming out right now and being able to maybe you

11:31

realize it later . Yeah , like we often do with

11:33

our partners Sorry , guys , but

11:35

just having that as well , no , I think

11:37

that's a really good point .

11:38

Sometimes it would come from a place of like envy

11:40

. I would see other people doing these things

11:43

and I'd be like , well , I'm mad that I can't do that . And

11:45

then I'd be like , well , that's probably stupid

11:47

anyways , and you know what I mean Taking that time

11:49

to be like good for them . You're actually just jealous

11:51

. Yeah , I'm actually just being a turd , you

11:53

know . But again

11:55

, something else making me unhappy . It's not just

11:58

I look at something and I'm like meh . There's

12:00

something underneath it . There's always something

12:02

underneath of it . We're delving into therapy

12:04

things here .

12:05

This is good , oh man , okay

12:07

. So next tip move your body

12:09

. So

12:15

we're keeping each of these tips pretty broad and then letting you , as the listener , fill in the blank

12:17

for what makes the most sense to you . So my thought process in moving your body

12:19

. There is research to say that moving

12:21

your body helps your brain to start

12:24

processing things . Bonus points

12:26

if that moving your body puts you outside

12:28

. Being outside in nature also helps

12:30

our mental health . So in this

12:33

vein , let's think about the

12:35

lowest barrier to entry .

12:36

And I love that you pointed that out , because

12:39

that has been my motto for

12:41

, like the last for the season with

12:43

your hand . Yeah , even today

12:45

I posted on my Instagram I was like on

12:47

my little stupid mile walk that I make

12:50

myself do every day , even if it's raining

12:52

, because I just need to get out and

12:54

be off my phone . Allow myself that one

12:57

thing that I do every day . Again , it seems

12:59

like such a low barrier when you're used

13:01

to working out so hard . It's self-care

13:03

.

13:03

Yeah , it's movement . It's going to help your mental

13:05

health as well as your physical health .

13:07

And I get to hang out with Mabel and she's like the best

13:09

.

13:09

So but the lowest barrier to entry

13:11

means how do you get one

13:14

tiny action ? What is one bit of action

13:16

that you can take to move your body ? And

13:18

maybe it's a walk , maybe

13:20

it's putting on your favorite early 2000s

13:23

playlist and dancing in your kitchen

13:25

or your living room . Yeah , it doesn't have to be good

13:27

dance moves . Find something that , like , speaks

13:29

to your soul .

13:30

That's how I get myself to clean the kitchen . I

13:33

just put something on that I like and then , before I

13:35

know it , the entire thing's clean . And then I'm like

13:37

, wow , the music that you choose .

13:38

Is this like you'd be embarrassed to tell the people

13:40

on podcast what it is oh

13:47

, I listen to literally everything . Or is this ? Okay , I have mixed feelings . So I listen to early 2000s

13:50

rock , usually when I'm running or lifting , and

13:52

it's all the stuff that I listened to in high school . That's

13:54

what I always revert back to for whatever

13:56

reason . And I realized one of my playlists

13:58

the other day has Nickelback on it

14:01

.

14:01

I actually I don't know when we decided to hate them

14:03

, but I mean like a lot of it's controversial . Okay , it totally

14:05

is A lot of their stuff is like eh , but they

14:07

got some bangers A hundred percent .

14:09

Are we going to lose listeners or gain listeners

14:11

with this statement right now ?

14:13

Sometimes I put it on just to make Brandon

14:15

angry .

14:26

Because he probably doesn't approve . He just he's so picky with music . I guess my whole point in asking

14:28

music wise is because I'm , at this point in life , a firm believer that no musical taste should be closeted

14:30

on the music you love . And so I'm just here to say I love nickelback for all my runs and workouts

14:33

, and fallout boy . Okay , for the last

14:35

10 years . Spotify has told me I'm in the top

14:37

0.5 percent of listeners

14:39

of Fall Out Boy . So there

14:41

we are .

14:42

There is like a newfound glory album

14:44

that like , no matter where I'm at , what

14:46

I'm doing , if one song comes on from

14:48

it it's like it . You just start thinking about

14:50

like memories . You're like no , I just gotta listen to the whole

14:52

thing now .

14:53

Whole album In order , because that's how I listened to it when

14:55

I was on a CD Top to bottom , yeah

14:57

, but going back to moving your body

14:59

, find the movement that you enjoy , if

15:01

we're talking about getting serious with some

15:03

level of exercise , but this is just movement in general

15:05

. For Blake and I , even in this

15:08

season of not having as great of a half

15:10

marathon training plan , lifting has been not

15:12

as consistent as I'd like . Our non-negotiable

15:14

is we take a walk with the dogs every

15:17

evening and that's our time to move our bodies . It

15:19

helps my brain every time because there are

15:21

times when I get super anxious . And getting

15:23

out for that walk and we have on the weekends we walk the

15:25

dogs in later mornings and that

15:27

mile and a half walk is our time to reconnect

15:29

with each other and chat and have a conversation

15:32

. But it's also just such a good reset and

15:34

that's not to say that go for a walk , it's

15:36

going to fix your funk .

15:38

Oh , absolutely not .

15:38

This gets things moving .

15:40

Yeah , and it sounds silly . But when

15:43

I first started doing it again as

15:45

someone who's pretty active , I was like that's

15:47

a stupid small accomplishment

15:49

. But then the more that I did it , the more I felt

15:51

good once I just completed it . Yeah , and

15:54

then I even put them on my Strava so that at the end

15:56

of the week I can see that I walked all my

15:58

miles . For the most part I kind of view gold stars

16:00

yeah , gold stars . The other day I walked four

16:02

miles . I love it Okay .

16:04

Next tip Take good care of you . So

16:06

again , super broad , but picking

16:08

one piece of self-care and focusing

16:11

on that each week . Give yourself

16:13

a little bit of homework if you will . Can you

16:15

dial in your sleep hygiene and aim

16:17

to get at least seven hours a night ? Can you

16:19

look at that sleep hygiene routine of ? Is

16:22

my room dark ? Is my room a certain

16:24

temperature ? When am I turning off my

16:26

phone or my screen stick before you

16:28

get into bed ? Having that sleep hygiene routine

16:30

, can you look at adding in foods that

16:32

nourish your body , lessening the amount

16:35

of time that you doom scroll ? I'm speaking

16:37

to myself here . Really . I know , pick

16:39

one thing that makes you happy and

16:41

then do that . This goes back to that taking

16:43

tiny action . I know too that

16:45

when we get in these times of

16:47

funks and more negative

16:49

mindset , it's hard to think about

16:51

what things make you happy . Sometimes you're

16:54

like you know , nothing really makes

16:56

me happy right now . I'm not really sure what activities or

16:58

things . So maybe thinking

17:00

happy is too big If we think about

17:02

glimmers . Going back to our dog walks

17:04

last weekend , we're walking the dogs

17:07

and we had everything from sun

17:09

to wind to rain , to a little bit

17:11

of hail , to sun with pouring rain

17:13

. But when the sun came out after

17:15

it had poured rain , you're like , oh , it's like

17:17

a little glimmer of sunshine , a little glimmer of

17:19

happiness . And that's what we're talking about here

17:21

is I'm not saying , go find everything

17:23

that makes you happy , it's just more sometimes

17:25

for me , these funks come during

17:28

a busy season of , like work

17:30

stuff going on , personal stuff going on , family

17:32

stuff going on . Maybe I have a goal that I'm

17:34

pursuing and I'm being really relentless about the goal

17:36

and I put my blinders on and all of a sudden I'm like , oh

17:39

my god , there's more of a world out there

17:41

. Those are usually the times when I'm just kind of like veered

17:43

so far over and I'm like when's the last

17:45

time I did something that made me happy ? What do I enjoy ? When's

17:48

the last time I've done something for fun ? And

17:50

that's our point here of looking at

17:52

those different pieces of self-care . Another

17:55

thing to think about as a weekly homework

17:57

piece is how are you managing stress ? But

17:59

also to try to think of a good preface

18:02

here , because I want to throw this out there as

18:04

a self-care piece , and that's looking at mindfulness

18:06

and looking at breathing . So

18:09

mindfulness is super broad , but literally

18:11

the definition is bringing attention to

18:13

your thoughts , bringing yourself back to the

18:15

present , and that goes back to us talking about writing

18:17

it out , acknowledging our feels , those pieces

18:20

, that's all . Mindfulness is I'm not saying

18:22

necessarily meditation , which can be super

18:24

beneficial , but do we have pointed

18:26

times to check in with ourselves ? But

18:28

then also along the lines of breathing

18:31

, which is something I've been really nerding

18:33

out on recently between exercise performance

18:35

as well as like working in dentistry . But I'm

18:37

curious for you listeners if you've

18:39

ever noticed if you breathe through your mouth

18:41

or your nose more , because there

18:43

are actual health benefits that

18:46

come from more focused nasal

18:48

breathing versus mouth breathing from

18:50

a stress management standpoint . So

18:52

just a curiosity piece and if you've never

18:54

paid attention , it's something that's pretty cool

18:56

to pay attention to . Working in the dental

18:58

field , there , oftentimes with patients that I'm like you

19:01

breathe more through your mouth than your nose , I can

19:03

tell . So

19:11

just just those things . Yeah , that is my thoughts on self-care and just taking

19:13

good care of you . It's finding activities that maybe help you feel more

19:15

like yourself .

19:16

Every time I have a therapy session , that's

19:18

like the first question that I get asked and it's the last question

19:20

I get asked what did you do to take care of yourself ? What

19:22

thoughts are coming up , and then again it always

19:25

ends with what can we do in

19:27

the next two weeks ?

19:28

to take care of yourself .

19:30

Sometimes you overlook it and I think it's

19:32

easy to just kind of brush it off

19:34

as it's . It doesn't really mean anything , it's fine

19:36

, but I think it is an important piece

19:38

to actually focus on .

19:39

When it's such low hanging fruit

19:42

, really easy to do , easy to

19:44

accomplish , like you're talking about going for walks , those

19:46

things of self-care , we're like , oh yeah , whatever , they

19:48

make such a big difference . All those little things

19:50

add up . They really do , they're worth doing , even

19:52

down to just like nerding out on breathing stuff

19:54

. How we breathe is important too and

19:57

it's like , oh , that's too easy . One last thing about this whole

20:00

section on self-care and

20:02

picking one thing a week for your

20:04

homework here is we titled it Take

20:06

Good Care of you because I had

20:08

a guy I dated well over a

20:10

decade ago and he gave me this sunshine

20:12

yellow notebook and wrote a little

20:14

note with it and he said something , probably

20:16

sweet and kind , but I remember the last part was in

20:18

all caps and it said , above all else

20:21

, take good care of you . And

20:23

at the time I

20:25

was working full-time , going to school , full

20:27

time , training for a marathon , rock climbing

20:30

, probably dating , but well , obviously dating

20:32

and had so many things going on . I was such

20:34

a doer that the thought of self-reflection

20:36

. Now I've journaled in the most basic

20:39

sense since probably fifth grade . But

20:41

take good care of me . I'm like I

20:43

eat well , I exercise , I'm

20:45

growing my brain by going back to school

20:48

, I pay all my bills on time , I'm taking

20:50

care of me , and what he meant was

20:52

take care of your internal world . And at the time

20:54

, for me , I was like I don't know what that means , and only

20:56

my later years , and I don't remember I'd

20:59

misplaced that notebook and then it was not until

21:01

I moved in with Blake that I

21:03

came across it with the note still taped to it

21:05

and I was like , oh , I know what that means

21:08

now . It

21:10

took a few years , yeah , so

21:12

, anyways , okay . Last tip reflect on

21:14

your values . We've talked about values

21:16

on the podcast numerous times , and

21:19

the first time that we talked about values

21:21

on the podcast , megan was like oh my God , this reminds

21:23

me of corporate America . What's

21:26

our mission statement ? I think that

21:28

talking about values tends to get

21:30

dismissed again as another thing . That's like

21:32

oh , yeah , yeah , whatever . I have values , yeah , okay

21:34

, but have you thought about them ? Could you tell me right

21:36

now what they are ? How many do you have ?

21:38

Is that too many ? Even the first time that you

21:40

actually had talked about it , it was kind of a

21:42

hard question for me to answer . So I was like

21:44

well , what do you mean ?

21:46

You gave me this list of a hundred different

21:48

values and I have to pick two , so

21:50

shameless . Plug for episode

21:52

nine of the podcast is on core

21:54

values . There is a core values

21:57

worksheet download to help you brainstorm

21:59

. And the cool thing about values is

22:02

your core values can change . They should

22:04

change . Your seasons of life change and

22:06

so if we can have

22:08

those values in mind , oftentimes for me

22:10

, my funks come from

22:12

deviating too far away from what

22:15

those values are . Deviating too

22:17

far away from sounds super

22:20

broad , but like my purpose and

22:22

you don't have to have a purpose figured out but that

22:24

overarching theme of like when's the last time

22:26

I did something to take care of myself ? When's the last

22:28

time I did something to take care of others ? And

22:30

coming back to that , and it's cheesy

22:32

, I feel cheesy talking about these things because

22:35

they can be so easily dismissed . But , like for right

22:37

now in this season , my core values are

22:39

play and connection and I

22:41

mean a couple of weeks ago I was just feeling

22:43

like I was super funky , right

22:45

, Just kind of in that , and I was

22:48

reflecting back and I was journaling before bed

22:50

and I'm like once last time you played , that's

22:52

something you really wanted to hone in on . So

22:54

the next day it was like how can I make things fun

22:56

? How can I play and coming back to that

22:58

, reviling connection and seeing that connection

23:00

play out with how much Sturdy Girl has grown

23:03

and connecting with other people on these topics

23:05

and being able to start a conversation . Connecting

23:07

with friends , with family

23:09

we had so much family time last month and focusing

23:12

on those things . Yeah , those can often

23:14

help out a lot . Yeah adding

23:24

this in here because I did not do my due diligence of research , but I was thinking about Viktor Frankl

23:26

, who wrote a couple of different books , survived Concentration Camps , and he

23:28

coined a term called logotherapy

23:30

, and he talks about having a purpose

23:33

and our own internal purpose being our

23:35

internal compass . Essentially and

23:37

that's basically what this is about is , when

23:39

we have a sense of self and a sense of purpose

23:41

, it allows us to move through the world

23:43

a little bit easier , and so that's kind of the

23:45

whole point of this . I love it Was

23:47

that time number three of kind of I'm

23:49

counting . Wow , they're doing

23:52

good . Okay , won't even

23:54

need to edit them out , we're gonna keep them

23:56

. Audience is counting . So

24:00

those are your five tips for getting yourself

24:02

out of a funk . It's

24:06

not going to solve it . There's usually no way to solve it beyond the passage of time . Sometimes

24:08

they solve themselves . But these are ways to say check in with yourself

24:10

, take care of yourself , don't isolate

24:13

yourself and remember who the hell you are , because

24:15

maybe you're not a little bitch , like

24:18

my runner brain says , but maybe you're a bad bitch

24:20

and you got to remind yourself of that . So

24:22

five tips write it out journal

24:24

, voice , memo , notes , app acknowledging

24:27

those feels . Call a friend , get coffee

24:29

with a friend , go for a walk with a friend . Third

24:31

, move your body . Think about that lowest

24:33

barrier to entry . Is it a walk ? Is

24:36

it ? You know , for me , when a long run feels

24:38

or a run , I should say , any kind of run feels

24:40

overwhelming . I just get on the treadmill and

24:42

I tell myself you're

24:47

going to lace up your shoes , you're going to get on the treadmill and you're going to walk for five

24:49

minutes and usually by that point I'm like all right , let's go . Or if it's pushing myself a

24:51

little bit more , it's all right . You're going to run for

24:53

one mile and you get to that one mile mark and you

24:55

can keep going . But tiny actions , and

24:57

maybe your tiniest of

25:00

going to the gym and

25:02

working out and exercising , maybe

25:04

the smallest habit is to start putting

25:07

on your workout clothes . We talked about this in a previous

25:09

episode . Maybe your smallest

25:11

action , your lowest barrier to entry

25:13

, is stepping into the gym right , working

25:16

through those things . But moving your body

25:18

is so , so important for us to start processing

25:20

the feels . Dance it out . Tell us what your

25:23

favorite music to listen to is . We want to know .

25:25

Spotify playlist coming up . Sturdy

25:28

Girl Spotify playlist . Oh

25:30

, I feel like our tastes would be so much different

25:32

. It would intersect a lot

25:34

and like it would cross , but it

25:36

would be fantastic there would be spectrums .

25:38

And that we would get just a broad range of listeners

25:40

we could .

25:41

Yeah .

25:41

Fourth tip take good care of you . Pick

25:43

one piece of self-care , one piece

25:46

of something to take care of you

25:48

Sleep , hygiene , nourishing your body

25:50

, lessening the amount you do scroll , stress

25:53

management , tiny glimmers , focus

25:55

on those things . How are you breathing ? Are you breathing

25:57

through your mouth or your nose , right ?

25:59

I won't judge you if you breathe through your mouth .

26:01

There is no judgment on this podcast

26:03

. I'm just kidding .

26:04

I have to keep throwing that in because I can't

26:06

breathe out of my nose Again . I'm very envious

26:09

of all you wonderful nose breathers

26:11

.

26:11

Wasn't there something in like in Stranger Things about

26:13

being a mouth breather and that was like an insult

26:15

is to call someone a mouth breather

26:18

? Yeah , it's been an insult , it's been a hot second

26:20

I was trying to remember . Anyways , last

26:26

tip recap here is reflect on your values . Go back and listen to episode

26:28

nine if you haven't Use your core values . Download and pick

26:30

out your core values , remind yourself of those . Lastly

26:32

, we've talked motivation a few different

26:34

times throughout this episode . You

26:37

can't rely on motivation to keep yourself going

26:39

. Action comes before

26:41

motivation to start

26:43

giving yourself that momentum to keep

26:45

going . So there you go , get out of

26:47

your funky town .

26:48

Well , you make it sound so fun . Funky

26:50

town no , you want to get out of it .

26:53

Have a better kind of funky town that's like dancing

26:56

and glimmers and happy and gold

26:58

stars for self-care . Yeah , that's our goal . All

27:00

right , friends , season two has

27:02

been so much fun . The launch of our apparel

27:04

was amazing . We're working

27:07

on Mother's Day shirts right

27:09

now . I'm really excited . We just got

27:11

the first concept back today . So , working

27:13

on that , we're going to take a little

27:16

break for a few weeks and then we'll be

27:18

back . We'll miss you while we're gone . But in the meantime

27:20

, your continued reviews and ratings

27:23

on Apple Podcasts , on Spotify

27:25

all the things mean the world to us . I've

27:27

enjoyed reading them . I've gotten a few emails

27:29

of your screenshots of reviews . Love

27:32

reading them . You have a little something in the mail

27:34

coming to you . So there you are . If

27:36

you haven't left a review , we would love

27:38

it . We read them all . We love

27:40

them all . It

27:45

helps us grow this thing and helps us further the mission of Sturdy Girl to get you focused

27:47

on moving your attention away from your appearance

27:49

and on to living your big rad life

27:51

. That's all we're all about . Happy end of season

27:54

two , friends . We will talk to you in a

27:56

few weeks . Bye .