Amy has a challenge for you! If you haven’t taken a little time to sit down and create some core principles for yourself—or for your family—this is your sign to start now. In this episode, Amy and her dear friend, Chase Locke, each share four guiding principles they’re working to live by for a more meaningful, fulfilling life. So whether you’re just starting to think about what really matters or revisiting your list to tweak things, this chat is here to help you along the way. Having core principles to live by can totally change your life and make a big impact on the people around you—especially your kids!



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

GUEST: Chase Locke // @ChaseLocke_

Amy has a challenge for you! If you haven’t taken a little time to sit down and create some core principles for yourself—or for your family—this is your sign to start now. In this episode, Amy and her dear friend, Chase Locke, each share four guiding principles they’re working to live by for a more meaningful, fulfilling life. So whether you’re just starting to think about what really matters or revisiting your list to tweak things, this chat is here to help you along the way. Having core principles to live by can totally change your life and make a big impact on the people around you—especially your kids!
 
HOST: Amy Brown // <a href="http://radioamy.com/">RadioAmy.com</a> // <a href="https://www.instagram.com/radioamy/">@RadioAmy</a>
GUEST: Chase Locke // <a href="https://www.instagram.com/chaselocke_/">@ChaseLocke_</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

Making Time for This Could Be Life-Changing

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/e6536e8c-752b-47e0-8342-b221014eb417/transcript

Are you a people-pleaser who says 'yes' even when you don’t mean it? Inspired by a listener's request for this topic, a quote from Kat, and a real-life example of Kat offering to record even when she’s sick…Amy dives into the reasons behind people-pleasing and why it’s so hard for some to say no, and she also shares tips for setting boundaries with kindness. 

QUOTE:

“If we don't say yes authentically, we say yes resentfully, and that leads to far more problems than if we'd said no in the first place.”

Call us: 877-207-2077

Email: 4ThingsWithAmyBrown@gmail.com

HOST:

Amy Brown // RadioAmy.com // @RadioAmy

Are you a people-pleaser who says 'yes' even when you don’t mean it? Inspired by a listener's request for this topic, a quote from Kat, and a real-life example of Kat offering to record even when she’s sick…Amy dives into the reasons behind people-pleasing and why it’s so hard for some to say no, and she also shares tips for setting boundaries with kindness. 
QUOTE:
“If we don't say yes authentically, we say yes resentfully, and that leads to far more problems than if we'd said no in the first place.”
Call us: 877-207-2077
Email: <a href="mailto:4ThingsWithAmyBrown@gmail.com">4ThingsWithAmyBrown@gmail.com</a>
HOST:
Amy Brown // <a href="http://radioamy.com/">RadioAmy.com</a> // <a href="https://www.instagram.com/radioamy/">@RadioAmy</a>

Stop Saying Yes When You Don’t Mean It (5th Thing) 

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/ce56a5be-eb6b-4d9d-af29-b21f003d54f3/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

Making Time for This Could Be Life-Changing

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