Lessons in Intuition: Part 2

I wanted to follow up on the email about my backpack (and laptop) getting stolen a few weeks ago. As I have been telling the story to those closest to me, I've realized there is a key part of it that didn’t make it into my email to you. It might be the best part of the whole story. 

Opting Out of "Thin"

In this post, Coach Hannah shares her experience of redefining fitness goals based on her own desires, rather than blindly adhering to cultural norms. Enjoy!

For a long time I was running the race to be THIN.

(For most of my life, it didn't feel like there was any other choice.)

As a woman in America, it comes at you from all angles:

Thin is healthy.
Thin is attractive. 
Thin is achievable (if you aren't thin, you aren't trying hard enough, and you're probably lazy). 
Thin is the only worthy goal for your female body. 
Thin is
measurable (by the number on the scale, by calories in and out, by the size on your clothing tags.)

...And you'll never know if you are thin ENOUGH, so keep hustling.

And hustle I did.

To be honest, I started strength training as part of my pursuit of thin-ness.

But luckily there are are some key differences in the pursuit of strength, that helped me widen my perspective. 

Strong is healthy
Strong is attractive
Strong is achievable (this is actually true, any body can get stronger, whereas not every body is meant to look like our cultural standard of "thin")
Strong is also measurable. (By how much weight you lift. By how many reps and sets you do.)

But here's my favorite part:

Strong is relative. 

Strong is not one size.

Make Your Mornings Suck Less: Part 4

Today I want to talk to you about a concept that I call "Smoothing the Path."

I know that I am generally grumpy toddler when I wake up. It is often dark, and cold. There are lots of reasons to want to stay in bed, or to resent having to get moving. Especially when you are forced to wake up early. Toddler tantrums are a serious risk here.

At night, before bed, I am a grown-ass adult woman, and I have the bandwidth to make some mature and reasonable choices.

I have found it useful to leverage this fact to help my morning toddler deal with her shit. 

Hannah's Session with @HunterFitness

Hey, coach Hannah here, with a little confessional story for ya...

I just got back from a weekend in LA. Last November I signed up for an event I knew barely anything about (you’ve probably heard me talking about the Summit of Power if you follow us on Instragram) but when I signed up, it didn’t even have a name yet. This is a different story, for another email. 

Leading up to the event, I realized that I would be nearby to one of my mobility training mentors, Hunter Cook. I knew I would kick myself if I didn’t at least try to get in a training session with him while I was in the area. Amazingly, he had an opening in his crazy schedule, so I fought Friday LA traffic to get all the way down to Long Beach. 

Make Your Mornings Suck Less: Part 2

Hi team, Coach Hannah here.

If you’re not a morning person, and you are forced to get up earlier than feels natural to your body (looking at you, teacher friends) it can be rough. As I talked about in my last email, you can start to deeply resent the people you serve in your work. 


Which is not the jam. 


So many of you replied to my last email - I had no idea mornings were such a struggle for so many of you! But I’m glad you piped up, cuz I’ve got more “make-your-morning-not-suck” emails coming your way.

And we are working on a quick video you can do along with us to help you get moving and set you on the right foot for a freaking fantastic day. More on that later this week. 

Today, I’m going to reveal my #1 secret to pushing past the grouchy bit and finding a way to be bright and shiny by the time you actually have to interact with people. 

You know how sometimes when you are really sad, or really angry, the feeling will get so absurdly big that you’ll find yourself laughing hysterically? 

Just me?

Well.  Laughter, my friends is the key for me. 

When I’m still feeling grumpy about being awake, even after moving and meditating, I listen to stand-up comedy on Pandora. 

I have a few go-to stations, based on my favorite comedians. Pandora pulls together choice bits from various comedians they think you’ll like based on the person you love. It’s brilliant! As a side bonus, I’ve found comics I didn’t know about. 

Short bits are perfect for morning grumpsville. You don’t have to get too involved, you’re not listening to a whole hour. If you miss one, cuz you’re electric toothbrush drowns out the sound of your phone, no biggie. You can pick up with the next bit.

Also it’s generally all the BEST bits from each comic, so you don’t have to wade through the kinda boring set ups to get to the real payoff. 

Once I’m laughing, I can’t be mad anymore. 

Some of my favorite stations to get the day started are:

  • Robin Williams (listening to that dude is like 8 shots of double espresso - he thinks and talks so fast! And makes me laugh so hard I cry) 
  • Maria Bamford (absurd, sneak-attack funny)
  • Jackie Kashian (family friendly side-splitting smart silly stuff)


But you should listen to YOUR favorites.

This is the whole thing: Pair something unpleasant with something pleasant. Prefereably a pleasant thing that changes you, physically (laughing/smiling). See when you laugh, it forces you to BREATH. And breathing makes everything better. 


Giggle and get going,


Make Your Mornings Suck Less

Part 1

Hi team, Coach Hannah here.

I need to come clean with you about something: I am NOT a morning person.

A year ago, if you had told me that I would willingly get up at 5:30am Monday through Friday  I would have laughed you out of the room. 


And yet. 

I do. (I’m putting the finishing touches on this email at 6:18 am)

How the hell did I become a "morning person" ???


I did not start out this way, kiddos. For those who know me, you know I love to sleep. I do best with 8+ hours per night, every night. So I’m not making mornings happen by sacrificing sleep. Mama don’t play that sleep dep game. I’m hilarious when sleep deprived, but otherwise non-functional and I quickly get overwhelmed and think that the world is terrible and everything is wrong and it will never get better so let’s just eat M&Ms and potato chips until we die. 


I start teaching at 6:30am. That means I need to be a) Alert b) Articulate and C) Charming AF by 6:30 in the freaking morning. 


When this first became the truth of my professional existence, I resisted the early rise kicking and screaming. I would sleep until the LAST possible minute, roll outta bed already wearing workout clothes that I’d slept in, make coffee while barely conscious, and then bomb down the road to the gym riding my bike as fast as I could. 


And it worked. Kinda. 


The I’ll-be-late-if-I-don’t-pedal-as-fast-as-humanly-possible bike ride got my heart (and adrenaline) pumping. The coffee in my thermos gave me confidence that I would be able to string sentences together in front of my clients. And I told myself that sleeping as late as possible was the only sane thing to do, because getting up before 7am is just cruel so you should mitigate that shit as much as possible. 


But during this year a funny thing happened. I began to resent my clients. Even though they were people I loved working with, I noticed my patience getting thinner and thinner. To the point where I was thinking about switching careers. 


I wasn’t happy. 


Then I heard about this book on a podcast called “The Miracle Morning” - if that sounds hokey to you, you are right on point. 


I still can’t, in good conscience, recommend the book itself—the tone of the writing is the worst self-help-salesman-sunshine BS you can imagine. OMG it’s seriously the worst. 




I was so unhappy that I was willing to try anything, so I ordered the book on amazon, convinced my S.O. to do it with me, and we started our “Miracle Morning” adventure. 

Begrudgingly at first, we put the principles outlined in the book into practice. 

The principles (Which I CAN WHOLEHEARTEDLY recommend, as as follows):

  1. Get up an hour earlier than you need to
  2. Preset a sequence of actions that will kickstart you into being awake (drink a glass of water, brush your teeth)
  3. Do 10 minutes each of 6 practices that are known to improve your happiness, and in turn your life (movement, meditation, journaling, visualization, reading, and affirmation)*
  4. Go about your day. 


*I have since modified WHAT I do in that morning time, as I found that for me personally I feel rushed trying to cram in just 10 mins of each thing, but the habit of getting up early and doing something for myself first thing in the morning has stuck. 




My work revolves around caring for other people. Being what they need for the hour that we are together. I know many of you can relate to this, even if your line of work is different in name, most of us SERVE OTHERS in our work. Parents really know what I’m talking about—you take care of tiny humans before you even GO to work. Bless you. 


The old way I ran my life meant that I was taking care of other people from my first conscious moment until late afternoon. The first time I would do anything purely for myself was 5-6hrs into my day, when I already felt depleted. 


This new routine flipped the order: I was taking care of MYSELF first thing, before I even thought about another human being. 


Turns out putting yourself first is a powerful thing. 


Just a week into implementing this new morning ritual, I felt clear headed. At that point, by body wasn’t yet agreeing to the new sleep schedule, which meant I was staying up later than I’d like and getting only 6-7hrs of sleep per night. But even with less sleep, I felt more rested. More calm. My patience came back. Stuff that used to make me feel overwhelmed suddenly seemed manageable. I actually wondered why I had been so stressed out. 


Putting myself first changed the game. 


Instead of feeling like a martyr who was sacrificing herself for the good of her flock, I felt like a whole person who was living by my principles. I no longer felt like a fraud. 


Taking time out for yourself feels selfish (in theory, when you think about it) but it has turned out to be the most generous action I can take on a daily basis. 


I thought 5am was the problem. That the literal time was so early as to force an unpleasant start to the day. I was so wrong. It was the quality of my experience that made the morning suck. Rushing, feeling stressed, being down to the wire with no time for mistakes. 

What do we love about weekend mornings? It’s not the extra sleep. It’s not that 10am is magical. It’s that we allow ourselves the experience of waking up and responding to our own needs — or even whims — before we go on about our day. We do that naturally on days that we “don’t have to be anywhere at a specific time.” 

Now that I understand that, I’m pretty confident that I could adjust to any wake up time (4am, 9am — whatever) as long as I set myself up to have the experience I need to start my day well. 

If this resonates with you, but you’re like, how do I start? I get it. It's a process. It probably took me a year to get my morning routine (and appropriate bed time) dialed in. 

We are thinking about making a video to help you start your morning with a little self love and joint care via simple movements that anyone can do. It would be a "do-along-with-me" video, and we are thinking 10 minutes max, so you can start small. 

Would you use that if we made it?
Reply in the comments and say “ay.”

Top of the morning to ya,

P.S. This story went out to the awesome folks on our email list. If you want to hear more like it, sign up to get our emails. They're like a yoga class for your mind. 

P.P.S Update as of March 19th, 2018 - we made that video we mentioned, you can get yourself a copy here.