Join Amy and her niece Adelyn (ep. 3 of 4) as they bust out their journals and read off goals that they wrote for the year such as making the bed every morning, being more spontaneous, traveling, having more faces around the house, being a good friend, and camping! 

In an effort to reach some of their goals (being that we are halfway through the year) they share 4 practical steps we can all do to achieve our goals (per Harvard Business Review.) 

Adelyn also talks about doing Mel Robbins’ “Make 2024 Your Best Year” workbook with her mom earlier in the year, and she shares some of the questions you can ask yourself to make it a good year!

HOST: Amy Brown // RadioAmy.com // @RadioAmy

GUEST: Adelyn Dozier // @adelynedozier

Join Amy and her niece Adelyn (ep. 3 of 4) as they bust out their journals and read off goals that they wrote for the year such as making the bed every morning, being more spontaneous, traveling, having more faces around the house, being a good friend, and camping! 
In an effort to reach some of their goals (being that we are halfway through the year) they share 4 practical steps we can all do to achieve our goals (per Harvard Business Review.) 
Adelyn also talks about doing Mel Robbins’ “Make 2024 Your Best Year” workbook with her mom earlier in the year, and she shares some of the questions you can ask yourself to make it a good year!
HOST: Amy Brown // <a href="http://radioamy.com/">RadioAmy.com</a> // <a href="https://www.instagram.com/radioamy/">@RadioAmy</a>
GUEST: Adelyn Dozier // <a href="https://www.instagram.com/adelynedozier/">@adelynedozier</a>

Join Amy Brown, co-host of The Bobby Bones Show, as she chats about “4 Things” each episode that she practices to promote an overall healthy well-being and maintain an attitude of gratitude, which she is trying to instill in her newly adopted children from Haiti while juggling the crazy schedule of a working mom! Tune in to find ways to sprinkle joy, self-care, and giving back into your life too!!

4 Things with Amy Brown

It's Not Too Late: 4 Ways to Reach Your 2024 Goals

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/7c0bf5a2-66d9-4e22-bb53-b19500499956/transcript

Meditation

Amy shares her experience of how our bodies remember trauma, especially around significant anniversaries, as this past weekend marked 10-years since she lost her mom to cancer. Amy talks about the importance of journaling and meditation for processing, but she also has Leanne Ellington join her for a special exercise that will come in handy when your body is stressed and needs to reset! Leanne guides us through a soothing 9-minute relaxation exercise to help you unwind and access the parasympathetic nervous system. Come back to this relaxation exercise anytime you need to rest…use it as a tool to support your emotional well-being and rejuvenate your spirit.

HOST: Amy Brown // RadioAmy.com // @RadioAmy

GUEST: Leanne Ellington // StresslessEating.com // @leanneellington

Amy shares her experience of how our bodies remember trauma, especially around significant anniversaries, as this past weekend marked 10-years since she lost her mom to cancer. Amy talks about the importance of journaling and meditation for processing, but she also has Leanne Ellington join her for a special exercise that will come in handy when your body is stressed and needs to reset! Leanne guides us through a soothing 9-minute relaxation exercise to help you unwind and access the parasympathetic nervous system. Come back to this relaxation exercise anytime you need to rest…use it as a tool to support your emotional well-being and rejuvenate your spirit.
HOST: Amy Brown // <a href="http://radioamy.com/">RadioAmy.com</a> // <a href="https://www.instagram.com/radioamy/">@RadioAmy</a>
GUEST: Leanne Ellington // <a href="https://stresslesseating.com/homepage/">StresslessEating.com</a> // <a href="https://www.instagram.com/leanneellington/">@leanneellington</a>

Reset Your Day: A Quick Relaxation Exercise You Need In Your Life

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/d864d102-b845-41f4-b239-b21a00bebe20/transcript

Do you trust people too quickly? That is something not to rush for sure. Amy & Kat go over 5 things in life you do NOT need to rush. Amy also shares 5 ways to co-regulate with an animal (sounds odd…but it can actually be very helpful if you’re dysregulated!) They also go over what you feel like when you’re regulated vs. what you feel like when dysregulated.

Today’s Quote:

“Just had to quit my job so I would have enough time to make sure I was eating enough protein.” - Simon C. Holland 



Kat’s Protein Balls:

1 cup of old fashioned oats

1 cup of quick cooking oats

¾ cup of honey

1 cup of peanut butter

2-3 scoops of protein powder (chocolate or vanilla preferably) 

Chocolate semi-sweet chips to your liking (measure with love….maybe ½ cup) 

2 tbsp of ground flax seed 

Mix everything in a bowl. Mash up with your hands until it’s all sticking together and roll into balls. Amy thinks sprinkling a little sea salt on top of each ball would be a yummy touch. 

Call us: 877-207-2077

Email: 4ThingsWithAmyBrown@gmail.com

HOSTS:

Amy Brown // RadioAmy.com // @RadioAmy

Kat Vanburen // @KatVanburen // @YouNeedTherapyPodcast // YouNeedTherapyPodcast.com

Do you trust people too quickly? That is something not to rush for sure. Amy &amp; Kat go over 5 things in life you do NOT need to rush. Amy also shares 5 ways to co-regulate with an animal (sounds odd…but it can actually be very helpful if you’re dysregulated!) They also go over what you feel like when you’re regulated vs. what you feel like when dysregulated.
Today’s Quote:
“Just had to quit my job so I would have enough time to make sure I was eating enough protein.” - Simon C. Holland 
 
Kat’s Protein Balls:
1 cup of old fashioned oats
1 cup of quick cooking oats
¾ cup of honey
1 cup of peanut butter
2-3 scoops of protein powder (chocolate or vanilla preferably) 
Chocolate semi-sweet chips to your liking (measure with love….maybe ½ cup) 
2 tbsp of ground flax seed 
Mix everything in a bowl. Mash up with your hands until it’s all sticking together and roll into balls. Amy thinks sprinkling a little sea salt on top of each ball would be a yummy touch. 
Call us: 877-207-2077
Email: <a href="mailto:4ThingsWithAmyBrown@gmail.com">4ThingsWithAmyBrown@gmail.com</a>
HOSTS:
Amy Brown // <a href="http://radioamy.com/">RadioAmy.com</a> // <a href="https://www.instagram.com/radioamy/">@RadioAmy</a>
Kat Vanburen // <a href="https://www.instagram.com/katvanburen/">@KatVanburen</a> // <a href="https://www.instagram.com/youneedtherapypodcast/">@YouNeedTherapyPodcast</a> // YouNeedTherapyPodcast.com

5 Things You Should Never Rush + Kat’s Protein Ball Recipe (5th Thing)

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/9fb6f62d-1eec-4ed3-8909-b21701225c8d/transcript

Amy discusses 4 helpful brain strategies that will help you get things done in a more effective way with her friend and expert, Claire Carrico (a licensed speech language pathologist who specializes in neurological impairment & rehabilitation.) Claire teaches us about time buckets (and why checking things off a list is so important) + the basket strategy (and the one-touch rule) + anchor items (especially helpful for things you don't normally do) + task stacking technique (and using AI to help as well.)

HOST: Amy Brown // RadioAmy.com // @RadioAmy

Amy discusses 4 helpful brain strategies that will help you get things done in a more effective way with her friend and expert, Claire Carrico (a licensed speech language pathologist who specializes in neurological impairment &amp; rehabilitation.) Claire teaches us about time buckets (and why checking things off a list is so important) + the basket strategy (and the one-touch rule) + anchor items (especially helpful for things you don't normally do) + task stacking technique (and using AI to help as well.)
HOST: Amy Brown // <a href="http://radioamy.com/">RadioAmy.com</a> // <a href="https://www.instagram.com/radioamy/">@RadioAmy</a>

Brain Hacks for Productivity: 4 Expert Tips to Get Stuff Done

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/e8924335-b983-46b1-bf05-b21300ac54f3/transcript

It's Not Too Late: 4 Ways to Reach Your 2024 Goals

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