What's going on, everyone?

Welcome to another episode of the Fit, Healthy, and Most of All, Happy Podcast.

As always, it's your coach and host, Josh here with his co-host and co-coach, KG, and I'm in the house.

It's been a while since we've done one of these 10, you know, topic episodes in 10 minutes

because we find you're getting 10 killer you know things you can

take action on that you can get after in a short time frame so we're going to jump into it for

today's episode which is 10 new habits to add to enrich your life to become a fit or healthy and

happier person so we've covered some of these before we got some new bonus ones in here

but let's just jump right into it.

So number one is making a habit of waking up earlier.

And we're not saying you need to be up at 4 a.m.

to be successful.

We're just saying you need to be up so you can have your time.

Even myself, I like waking up at 705.

That's when I'm happy.

I don't need to be in that 6 a.m. crew. I know a lot of people have success there, but to me that's still a time where it's quiet. I can get everything I need to get done and I can get an adequate amount of sleep. And a big thing here too is you're going to get up net earlier if you're not hitting that snooze button and if you're being intentional. When you go to bed, you're making a promise to yourself when you've got to be up so you can get done what you need to get done so So look at your schedule and maybe some of you do need to be up before I am 5am because you need to go get your workout in, you know, before your family's up, before you got to go to work for you got to do these things. But, you know, make that time to get up earlier to do those things for self-care to get your workout in, to drink your water, to do all those other amazing things. And you're going to notice you do have a fit or healthier and happier life. Absolutely. And, you know, we're going to tie that one right into essentially beating the sun up. But, you know, obviously, Josh is talking about waking up early. And I'm going to talk more so about just getting sunlight as early as you possibly can. And there's been a lot of studies that have said there are so many different benefits of just like that early morning sunrise, you know, versus during the day, of course, it's great to do it as much as you can later on. But in the morning first thing, it sets you up for success. You feel absolutely phenomenal. You know, it's been proven to fight, you know, against seasonal effective disorder quite a bit as well. And just I do believe that when I get some sunlight, you know, and even if it's been proven to fight you know against seasonal effective disorder quite a bit as well

and just i do believe that when i get some sunlight you know and even if it's not just like sun

the sunrise and stuff like that is even if there's some cloud cover and stuff like that just

simply being outside you know and having that uh just outside effectiveness like set you up for

success so much and every time that i don't do it in the morning i definitely feel feel the effect. So just want to say, get out there. Even if it's for five minutes, even if it's sitting in your backyard for a few minutes, I do believe the best way to do it is go for a walk because you're getting two things in one. But definitely getting that sunlight exposure first thing will go such a long way for your overall happiness and overall fitness for sure. Yeah, even when I lived in a condo, I would just go to the, you know, actual big window where the sun was rising and just spend like a minute, just kind of looking into that, letting myself warm up. It's a really good way to kind of get your body in line with the time change that's going on. It really signals to your body, hey, we're up now. We're getting after it, right? Whereas if we're in a dark room, we're staying in that dark room, we're actually inhibiting our ability to wake up optimally. So next up, you know, another thing that can take another negative turn on you is screen time. So being on your phone too much, you know, getting a lot of exposure, especially before bed, it is going to mess you up, right? So we really want to challenge you a habit you can have is to minimize unnecessary time on your phone. So first and foremost, the worst thing you can do, especially what we're in the steam of waking up early, is hopping on your phone first thing. Seeing who messaged you, look at Instagram, all these different things, checking your email especially,

because right away you're waking up, your body's just starting to, you know, kind of come out of this big slumber and they're getting six emails of people saying you need to do things. Right away, you're going to be stressed and anxious. And it's not going to allow you to do what you need to do. And said, wake up, take some time for yourself. You know, for me, I wake up, go to the bathroom, have i like to go on that walk i like to do my journaling i like to do all those things for me because

that's my time that's my time to control and you know unless someone's dying no one should be needing

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