Hey guys, my name is John Kim. I'm a licensed therapist and life coach putting

self betterment into a shot class because let's face it who's got that much time

these days. I come unpolished, unrehearsed, on purpose.

If you're looking for more of a wine glass, you've come to the wrong place.

Bad things are going to happen today, and I don't want to sound like Debbie the Downer but of course you know the degree of bad is going to vary hopefully it's not that bad but you're going to vary. Hopefully it's not that bad, but you're going to be surprised,

someone's going to be a dick, someone's not going to respond in the way that you expect,

someone's going to hurt you, let you down is just life right and I think that it's easy for us to get caught up in our daily bad whether it's bad news or someone triggering us

You know just a wrench being thrown into your day. And if you don't have a solid stance and the way that you can build a stance is through a routine which I'll go over.

Then you can get thrown up pretty quickly and suddenly you're drowning in distorted thoughts and you're just reacting and this you know suddenly then it pulls you into a

emotional quicksand and you get discouraged you're now feeling powerless

dipping into lower frequency so you definitely need a shield a foundation if you will

so you don't get shaken as you go through your day and you know you get in some bad

happen so here's some essentials I try to keep in my day and if I have

these things in my day then my day doesn't jump off the track so let's go through them. These are practices, you know, they're

not things that you just do once and you're done, but if you thread this into your

daily life it's hard to you know bad happens, but it's hard to really kind of knock you off where you can't get out of bed the next day.

Okay, so first thing would be to move your body and it doesn't matter what the activity is it could be hiking yoga

Weightlifting you know whatever and I think it's really good to switch it up but move your body we were meant to move it creates

dopamine it elevates mood I mean you guys know all this right many people spend their days in an office or in a

cubicle and we're just as human beings were not meant to just sit for you know

10 15 hours a day and think so move your body and I got to say

you're not just moving your body you're as you're doing this you're connecting

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