So, I sort of cover that all and it kind of ends where do I get the shoes and yes, they're so comfy. Sarah Blakely's new company, Sneaks, she did Spanx and now she's got Sneaks, is that they're going to start doing what their two-minute move is and referencing through the talk different situations that women in real estate would find themselves in and here's something they could do. Are you happy with that? I'll show you the slides afterwards. Great. Today, Lizzie will show us how small, practical changes can make a big difference to how we feel and perform even on the busiest days, which in real estate is basically everything. Please welcome Lizzie to the stage. So, yes, I did used to be a professional dancer and I danced around the world doing the can-can at casinos and chorus line, Moulin Rouge style on cruise ships.

I've actually got a photo to show you of me dancing on a cruise ship. Anyone here been on a cruise ship? Yeah. This is a photo of me dancing on a cruise ship and yes, I had us dancing with those cruise ships on our head. So what I thought we'd do today, by the end of this hour, to make this really fun and interactive, I thought each table, we're all going to learn this Moulin Rouge style can-can routine and then individually come up and perform it. Does that sound good to everyone? Oh, wow. I was just kidding, but now I get a sense of where we're at in the room. Some of you are about to run out and some of you are like, yes, that sounds great. We are not going to be doing that, I'm afraid. But what we are going to be doing can really have a big impact on your life. And I know that because it happened for me. So, you might not want to be getting up on stage and doing the Moulin Rouge routine. But there's probably something that you're wanting to do in your life. Maybe it's something you're procrastinating on, something that's on your New Year's resolution list. Maybe it's a way you're wanting to be feeling, but you're a bit stuck.

And you could know what you've got to be doing, but not doing it. Information isn't usually the problem. It's the doing. And this is this knowing and doing this gap. And this is the gap that we're going to close today, because I know this gap so well. 17 years ago, I had postnatal depression. I knew that there were things that I could be doing to help me feel better. I knew if I could get myself to dance. I knew that exercise was good for my mental health. I knew it. I just couldn't do it. So, here's what we're going to do today. We're going to do it in three parts. First up, we're going to look at a different mindset. Have a look at the way we're thinking, and there's some things that probably all of us are doing here that are holding you back. Second, we are going to get into motion.

This is where we take action, and we're going to build a toolkit of actions that you can take that are going to be really meaningful in the work that you all do. And third, this magic word, momentum. This is how we make it stick and make it easier. And if I had known all of this back then, things would have looked really different for me and my family. Now, speaking of different, we're not going to do the can-can routine, but we are going to run things a bit differently today from your usual sit-down session. I'm going to be asking you to be interacting, to be sharing with each other, and even to be moving a bit. And I know I know because I've done this all around the world for the last 10 years. It doesn't matter whether it's an audience of 10 people or 10,000 people. Anytime I say, hey, we're going to get up and move, this is what I always hear. Oh, no, they got the movement person I hate when they get all this interaction.

I can always see the groaners out there. I can see some of your eyes going, no, I don't want to do it. Well, if this is you, I'm going to give you some really good reasons today why those groans are going to turn to thank yous. And so before we get going on that, can I just get a sense of the energy in the room, where you're at, how you're feeling, scale of zero to 10. So if anyone could put their hands up like this, with the clothes, that's it, yeah. And then just put in the number of fingers, how you're feeling. Zero is the lowest, 10 is the highest. What have we got here? We've got some sevens, eights, great. Oh, wow, we've got some tens over there. Watch out out the back. Great, I reckon we've got an average of about seven. So just remember that number. And in a moment, we're going to hit the music, and I'm going to ask you to get on up and move. But on the count of three, what you're going to do first is turn to the person next to you. And if you get their back, that's totally fine. And you're going to let out your biggest groan. And if you're excited about the idea of getting moving, you're going to let out your biggest groan.

For all the groaners out there in the audience, you ready? One, two, three. Oh, wow, okay, all right, we're going to stand on up. Let's hit the music, please. And you're going to have a little walk on the spot. That's it. Push your chairs in, everybody. Chairs are in. All righty. You are going to start walking around the table in a clockwise direction, everyone. Clockwise. If you see somebody, I want you to give them a high five or a fist pump. That's a high five there. Push those chairs in. Clockwise around the table. Look at you all. Beautiful. Yes. Anticlockwise, everyone, anticlockwise, anticlockwise. Go, go, go, the other way, the other way. I want to see some high fives. High five the person you see there. That's it. High fives, high fives. There we go. Well done, everyone. Look at you all go.

Yes, not so bad after all, is it? High five around here. High five. Beautiful. Great. Okay, come on back to your chairs. Big round of applause back to your chairs. Can you give yourself a round of applause? And if we could have our hands up now. Hands on up again. And let me know where you are with your energy now. How are you feeling? What have we got? Whoa, okay, just hands for all the tens out there. Whoo! Did anyone feel a shift in their own energy? Anyone feel a shift in their own energy? Anyone feel a shift in the energy in the room? Anyone now completely exhausted? Okay, I'm going to look out for you all. So it's such a small moment we took then, right? What was that, a couple of minutes or less? And we know that those moments like that can help us feel good. But so often we don't do them because we've got this fixed mindset of what certain things have to look like.

So say, for example, taking a walk, exercising, meditating, writing a book, learning a language, whatever it is, we have all these rules in our head of what it has to look like. And if it doesn't look like that, what do we do? Nothing. And this is this all or nothing mindset. Does that sound familiar to anybody? If I don't have the certain amount of time, can't be that location, can't be that intensity, don't have that certain amount of energy or motivation, then I don't do anything. And that all or nothing mindset, I just remember that feeling and that mindset so well when 17 years ago I had postnatal depression. And all the things that I used to be able to do, I had a baby and a toddler. I used to be able to walk out the door whenever I wanted to and get to that certain gym class. And I had lots of time. I had heaps more energy. I wasn't sleep deprived. And I wasn't feeling at this dark, rock-bottom place.

And I didn't know what to do. I didn't know how to get myself out of this feeling. It was like I was waiting for this big magic something to come along and help me. And, of course, that never came. And so I finally went and saw my doctor. And she said to me what I was experiencing, postnatal depression. She said, here are your treatment options. She also said to me something that I'd heard before. I'm sure everyone here has heard before, but maybe you need to hear it again, which is, you know when you get on a plane and they tell you in an emergency to put your oxygen mask on first before assisting others? That's what you have to do, she said to me. This is an emergency. I remember getting home just thinking, yeah, that's all great, but, I mean, what can this oxygen mask thing be for me? I mean, I had no time. I had no energy. It all just felt completely hopeless.

And as I was standing there at my kitchen bench, I used to be a dancer. And as a dancer, as a ballerina, you spend a lot of time on a ballet bar. Has any dancers in the room had a ballet bar before? And every morning before school I'd be in this little ballet bar that my dad had set up in the back of the garage on this piece of lino. You spend hours and hours at this ballet bar, and there was something about this moment, just such a rock-bottom place, and I put my hands on that kitchen bench like I was back at my ballet bar, and I turned my feet out and said to myself, just move. And I cannot believe, telling you now how hard this was to get myself to do, but I did this plie. And I said, do another one. And I did another one. And another. And it was that moment that changed everything for me.

Now, I can see some of your faces, and you might be thinking, come on, really, a plie? What is that going to do? Just one couple of minutes of plies? Well, if you could all now please stand up for me. And together we're all going to do a plie. And I'm looking out for the most beautiful plie out there. I've got a book to give away for the most beautiful plie. So here's how we do a plie. You turn your feet out, your heels are together, you open up your body, and you simply bend your knees. Don't bend too far. Yeah, that's it. Beautiful. Oh, yes, lovely. Oh, gorgeous. Taking that plie, look around you. Wow, green skirt, white shirt. Did you used to be a dancer? Okay, you've got a book. Can we please come on back and get your book here? Round of applause for our most beautiful plie here. So you can sit on back down. It's not actually about doing the plie, but would you be comfortable showing everyone your plie?

Just right there. You don't have to get up on stage if we could see it, because it's so beautiful. Look at that. Thank you very much. So it's really about what this plie represents. Any perfectionists in the room? Oh, yeah. Okay, right, yes. Over there, we've got a perfectionist here. Right, you've been caught out. So have you ever had a visit? Oh, man, it's not very nice when they come to visit, but it's the perfect police. And if you were, say, wanting to write a book and if you didn't get to that writer's retreat and do the whole weekend or a whole day of writing, then the perfect police come along. If you said, I'm going to go to the gym, but instead you can only do a little bit at home, the perfect police come along and they're like, right, you're under arrest. Yeah? Who's a perfectionist on this table? You all are. Okay, here we are. You're now here.

The perfect police has come along and you're under arrest there. Yeah, have you had a visit from the perfect police? You have, really? Okay, in your mind, right? Because the perfect police, of course, do not exist. There is no such thing as the perfect police other than in our mind. And it says to us, oh, no, it has to be what all the rules in our head look like. It has to be this perfect situation. If it can't be that, then we do nothing. We want to let go of these rules and this mindset and turn this all or nothing into all or something. Something is so much better than nothing. Why do you think that something would be so much better than nothing? Why would this couple of minutes of plies that I started to do when I was so stuck, why would that be so much better than not doing them at all? Any ideas? Shift the energy, absolutely. Anyone else? Gets you started.

And the other thing is, once you get that first step, which can feel really hard, then that next one feels a bit easier and it starts to build momentum. The other thing that happens, why something is so much better than nothing, because when you take that little moment for you and you do something, your version of the plie, it gives you this sense of achievement. I remember that so well. The night after I did that first set of plies that I did, I lay in bed, always going through all the things I hadn't gotten to that day, all my work things, I hadn't fed my baby the organic pumpkin homemade puree I was supposed to to all my toddler ABCs, but I'd done that one thing for me. And that feeling of achievement and hope is so important. So we turn that all or nothing into all or something. But what's going to happen is we have this inner voice. And this inner voice says to us, oh, hold on a minute.

I don't have the time for that. I don't feel motivated enough to do that. I feel too guilty to do it. I'm too sleep-deprived. I don't have the energy. I'm not good enough. The weather's too bad. It just goes on and on, this voice in our head. And this voice I call the excuse voice. And it's really loud, it's really powerful, and it sounds exactly like you. So here's what we're going to do. The next time that you hear that voice in your head giving you all the reasons why you can't take action, all the reasons why you can't do something for your physical and mental well-being, all the reasons you can't do that thing that you know that you're wanting to do that's on your New Year's resolution list, we're going to start talking back to that voice. And we're also going to get one of these, an excuse whacker. And you're going to say back to that, I don't have the time. Just two minutes. Whack. I feel too guilty. Just two minutes. Give it a whack. If you look under your table. I didn't have enough of these, but you've got your own version of these.

Can someone please grab the stack of excuse whackers that you've got there? Hand them out. It's one per couple. So it's one per two people, right? Okay. Get out that whacker. Now, when I do this in America, I have to be very, very careful, but we're Aussies here, so we're going to be okay. Yeah, so before you start whacking yourself, everyone got one? Okay. Please turn to someone next to you, and before you whack them, they're now going to be your excuse buster buddy, right? So the person with the longest hair to get into groups of two or three. The person with the longest hair in that group of two, can you just pop your hand up? Okay. You are the excuse voice. So person with the longest hair in your group, in your two. You're the excuse voice, so you're going to say to your excuse buster buddy, I don't have the time.

And then the person with the shortest hair is going to go to you, just two minutes, and then give them a little whack if that's okay. Yeah, they're very, very light. You know, we can't do this in America. We do it here. Okay, you ready? So we say, I don't have the time. Give them a whack. Just two minutes. I feel too guilty. Just two minutes. Yes. Right. Give them a whack. So come on back now. Come on back. Who had a really good excuse buster? Anyone have a good excuse buster over here? Let's have a look. Oh, you two look good. Over here, on this table here, did you guys have a good excuse buster here?

All right, would you stand up for me? Okay. Yes, you can do it. Go on. Big round of applause, please. We've got excuse busters here. Oh, and your friend has to stand up as well. Okay. Come on out here. Here, use this one. Here we go. Okay, who was the best excuse buster? Okay, great. So you say the, I don't have the time. You can face your beautiful audience here, by the way. I don't have the time. And then you say, just two minutes, and give her a whack. Okay. Let's go. I don't have the time. Just two minutes. Oh! Wow, thank gosh we're not in America. That's hard. No, I'm sorry. No, that was beautiful. Are you okay? Okay, there we go. Well done. Okay, the next time, what was your name? Jacinta. Who was your name, sorry? That's your boss, Karen. Okay, Jacinta, the next time that voice in your head says, oh, I don't have the time to do that thing, just imagine Karen there with the whacker, giving you a good whack, okay?

So I've been dubbed by the U.S. media as the excuse buster from down under, and now I've bestowed that title onto you all. You're now your very own excuse busters with your just two minutes. I mean, how much more achievable does two minutes sound to 30 minutes or 60 minutes? So much more. So we can get really stuck in this mindset, but now we've shifted out of that all or nothing into all or something. We've busted our excuses. And the other way we can get quite stuck, does anyone have times in their workday where they're feeling a bit stuck at their desk, on their computers, emails, phone calls, everything? All right, I'm going to show you how to get physically unstuck in that moment. Liam, if we could hit the music for this next one, please. You can put those excuse whackers down. Anyone now a bit scared of the person next to them? I would be too. So simply I'm going to show you some moves that you can do in your chair to get your body unstuck. And you're going to turn your head to one side and then turn it to the other side.

Move your neck out of that same stuck position. It's probably been in a while when you're in front of your computer. And now give a big nod and imagine someone has said something really interesting to you. Oh, yes, very interesting. You're stretching out the back of your neck there. Give me one arm up like you know the answer. Stretch it up. And you can remember these moves today. Yes, up the back. I can see you there. Beautiful stretch. Now imagine someone's pulled out behind you and you're going to turn back and turn the other way, twisting your spine out of that same stuck position. It gets so stuck in. Great. Now speaking of your spine, imagine that you've dropped a pen to the left and you're going to pick up the pen left. Every one of us is going to go really badly and then come on up and down to the right. Now on my count, you ready? Left and right and left and right. You can remember these moves today. If your back starts to get a bit tight, a bit achy. Beautiful. And then just do a little kick out of your legs up at the front there.

Kick them out, loosening up through your hip flexors. There you go. Super easy, right? Okay. Thank you, ladies. So what happens there, it feels good to get our bodies in motion. So often we get physically stuck there at our desks, on the calls. We get our bodies in motion. There's a study that shows that those moments like that to stretch in your day decreases your risk of musculoskeletal body pain, injury, tightness and achiness by 72%. So rather than just sitting there in that same position all day thinking I've got to power through, I don't have the time to do anything, those little moments like that help keep your body in motion and help with all that tight and achiness that we feel. So the other place we tend to get stuck is when we want to get in motion, it's often we need to do something with our emotion. We can get stuck in that state of stress, stuck in that state of self-doubt, overwhelm, all of the things that can keep us stuck.

It can be really hard to move forward out of that feeling, out of that state. So what we're going to do now is build this toolkit. And in this toolkit, we're going to have all of these two-minute moves that you can implement into your workday in moments that really matter. So what these two-minute moves are going to look like are these moments where... Okay, imagine this. In your office where you're working, you've got this door, and you walk through the door, and in it, it's just shells and shells. It's like a pharmacy. It's all these pills and potions that you can go in and take if you're feeling stressed out or if you need a boost of confidence or you're losing your focus. It's all there. It's all free. There's no side effects. We'd all be heading on in there, right? Well, here's the thing. We have that pharmacy, but it's inside of us. And we can access this pharmacy by getting ourselves in motion. So let's have a look at some situations where we might want to create a shift in the way that we're feeling.

First one, self-doubt. A situation where you might be feeling a bit of self-doubt. Maybe missed out on a listing or a sale, a time like that, and it can kind of stay with you, that feeling. Here's how we're going to shift it. If you could, for a moment, just drop your shoulders down like you just had some bad news. Something's happening. You cross your arms. Maybe you could even do like a bit of a frown on your face and just look around your table. Try not to smile. And look around your table and what that looks like. Yeah. Okay. Liam, can we hit the music, please? Now, you're going to drop your arms and you're going to start by rolling back through your shoulders, getting this open stance. And you can always get one of these to wear around. This is going to be your new confidence cake in your imagination, right? So, you're going to open up your shoulders, put a smile on your face so that your brain goes, oh, send in the endorphins.

You can pop your hands on your hips if you like. Yep. Put a smile on your face and now look around the table. Go, oh, yeah, I've got this. No problem. You can wear one of these around an open home, right? Yeah. Okay. Rolling those shoulders back. Beautiful. And now, let's bring our arms on out here and let's have a look at your muscles. Yep. Bring them in. I pull them out there. Yes. Look around the table. Whoa, nice muscles there. Yes, at the back. I'm seeing your muscles. Woo! Beautiful. Great. And just hold this open for a second. Yes. Look at that muscle. Look at that muscle. If I was Taylor Swift now, I'd be kissing my muscle. Beautiful. Okay, thank you. Remember that feeling. How we hold our bodies really makes a big difference to the way that we feel. If you look at little kids often, unless they're having a tantrum, they're not sort of walking around like this. They're walking around like this. Shoulders back. They're so confident.

And so often we hold things in our body. It's a beautiful little trick that you can use to go from here to here. And study shows just holding this for two minutes increases your testosterone, which makes you feel more confident, by 20%, decreases your cortisol by 25%, just from a posture change. So get yourself one of these, or you can use one in your imagination. So the next thing we're going to do, so self-doubt, that's when you want to look at your posture and your body. So this next one here we want to look at in our inner pharmacy for our two-minute moves is this feeling of hopelessness where we're just feeling like everything's kind of gone a bit bad. Maybe it's that feeling there's no listings around. I just can't get something. Just when it starts to feel a bit hopeful and you need that boost. The beautiful antidote to hopelessness is something you can do to help you feel more hopeful.

And you can do this thing. Scientists have said when our muscles contract, it releases what they call hope molecules, but what are known as myokines. And these myokines make us feel more hopeful from simply having our muscles contract. And we do that by doing something, like some kind of strength training, some kind of resistance training. Could I please get a volunteer to come up here who's feeling like they could do with a bit of strength today? Who have we got here? Oh, the front table's getting picked on. Anyone at the back? Okay. It looks like it's... Oh, yes, at the back. Big round of applause. Fantastic. Okay. Brilliant. All right. Feeling nice and strong? Super, super, super strong. Okay, you're going to actually stay down there. Come down this side. All right. So, I want you to imagine that you have...

you're at the kitchen bench and you flick the switch on the kettle. And as the kettle's boiling, this is your moment that you want to get some of those hope molecules. And you're going to put both of your hands on the kitchen bench and do some push-ups. Okay. Okay. There's your kitchen bench. All right. Yeah, you up for it? Yep. You totally up for it? Okay, we're going to count to ten. What was your name? Gabby. Gabby, we're going to give Gabby our biggest cheer before we go too far. Get the heels off, everyone. Okay, Gabby. Oh, my gosh. This is brilliant. Are you ready? I'm ready. Okay, let's go. So, hands on your kitchen bench. Okay, let's go. One. Oh, wow. Whoa. Too fast. Two. Three. Four. Come on, everyone. Five. Six. Seven. Eight. Nine. And ten. Whoa. Big round of applause. Brilliant. Thank you so much, Gabby. Thank you so much, Gabby. So, a moment like that. Do you feel more hopeful? I do. I just hope they cut me falling from the chair. Oh, we're going to totally cut that. No, no.

You're going to look amazing. So, a moment like that to work on your strength. And all of us ladies in the room, so, so important that we are working on our strength. As we get older and our bone density decreases, push-ups are one of the best things that you could be doing. But do them at your kitchen bench or do them against a wall. Or you can do, my mum does this, have a couple of wine bottles sitting on your kitchen bench and just lift up the wine bottles. So, I should have got some wine, but I didn't seem to get any. So, you can lift up the wine bottles and do a bit of a wine bottle workout. Yes, at the back. I see you. So, that's a moment that you can take for your strength. And if you think of that moment there, you're like, oh, I feel so hopeless. I lost out on that or that didn't happen. Okay, right. Let's start doing some push-ups. I know it's a really small moment, but these small moments really do add on up. So, the next thing that we have in here is there is this voice in our head. And it goes over and over and over.

And in this voice, it might be, oh gosh, I've got all these people coming in. I've got a hundred people coming into this home and I'm feeling really overloaded. It's all these things that I need to do. And it just goes on and on and on. It starts to get that overwhelmed feeling. We can take great inspiration from the military. Firefighters, yogis use this technique. When we have this info overload, there's something called box breathing. Anybody heard of it? Yeah. So, box breathing, you can do it anywhere, anytime. And it starts to calm down your amygdala, which is the panic part of your brain that starts to overwhelm the prefrontal cortex, which is responsible for all that clear decision making. So, when you start doing that, you can have people around you. And here's what it looks like. You breathe in for the count of four. As in your mind's eye, you follow along the box that goes up. Then you hold that breath in for the count of four.

Hold that breath. Breathe out for the count of four as the line goes down. And then hold that breath out as the line goes across. You can use this in so many situations. If you've got kids and you want to be more present with them because your head's going on all the things that you need to be doing or before you're about to make a phone call, before you're about to get out of the car, when people are around you. So, let's do this together now. So, you can close your eyes if you like or keep them open. You can draw the box or just have the box in your imagination. So, we breathe in for the count of four. Just take this moment. Hold that breath in for the count of four. Breathe out for the count of four as the line of the box goes down. And hold that breath out for the count of four. Let's do that one more time. Breathe in. Hold that breath. Now, breathe out and feel your shoulders, your jaw, everything soften, maybe for the first time in a while, and then hold that breath out.

Beautiful moment that you can take anywhere, anytime, just to breathe. And on your list might be, I need to meditate, I need to go and sit 20 minutes in a lotus pose in a quiet room. You don't have to do that if you can't. Just two minutes of breathing can really, really help you bring you back to the present moment. Another thing you might be feeling sometime in your day is frustration. Anything ever happens that annoys you or gets you a bit angry, frustrated? Could anyone give me a specific example of what would happen? You don't have to come up here or anything. Just yell out an example for me. How many? Anyone got an example? Something that could just happen, you're, oh, so annoying, so frustrated, feel so stressed about that. Traffic. Okay, fantastic. So the traffic, okay, you might not be able to do this one in traffic, but let's say that you, let's say something's happened in your office or a phone call, but you do the box breathing in the traffic, and so you feel that stress and that frustration, and it all starts to rise in your body.

And what so often happens, I remember this so clearly when my kids were little, and I would feel this anger, and it would just start rising and rising, and I'd push it down, push it down, because I was supposed to be this beautiful earth mother making muffins and doing all the things, but I'd have this anger, and then just sometimes it would just explode and blow. And when I went and saw my psychologist, she said to me, what happens with these strong emotions and these strong feelings is that they have this rise, and then they have a natural peak, and then they start to subside often. But what happens is you're not letting them peak. You're pushing down, pushing down, or we have the wine, we have the chocolate, push down, push down, and then finally it has to explode. It's usually to someone that we really wish that we hadn't blown up at. And so I started to think about what she was saying. I went, okay, here's what I'm going to start doing, and we're all going to do this together now. Liam, let's hit the next song, and I'll ask you all to hop on up again, off your chairs, and when things get really annoying, let's pump up that music.

You can get out your boxing gloves. And what we're going to do, all that stress and tension and the traffic and the kids and the annoying work and everything, we're just going to start having a little shake out. Just shake out your arms, and then shake out your legs. I was talking to some nurses, and they do this after they leave the hospital on the way to their car. So this would be a really nice thing to do after an open home or something like this. Just work it out. And now can we have our hands up here like this? Now I really want you to watch the person in front of you. No matter who they are, just watch it as we're going to do one and then start the other one. So we're going to have a box. Punch it out there. Just let it go. Yes. Punch it out. I'm looking out for the most enthusiastic puncher out there. We've got some angry people in the room. Yes. Let's punch loud. Punch it out. Yes. Punch it high. Beautiful. How about we do some hooks? Don't punch yourself. Yes. Leopard Dress. You are the most enthusiastic puncher. Well done, everybody. Round of applause.

You get yourself one of these. Leopard Dress, do you want to come up and get your book now? Okay. Were you feeling angry today, or have you boxed before, or what's the story? He's enjoying the punching. That is for you. Thank you very much. Round of applause for our most enthusiastic boxer, and just maybe avoid, careful, careful, avoid it. So here is our toolkit, and the final one here, gosh, this is something that can really, really start to get us feeling like we are going into some kind of doom scrolling, some kind of overthinking. And here's what I've got in this box for this, because this is where we've got our thinking. You know when you start to see, it's like, everything seems to be going wrong. Everything starts to feel bad. That negative thing in our brain that always seems to go to the negative some days, we can rewire this to go to the positive.

And an amazing way to do this is something called, you've probably heard about it a lot, gratitude. Okay, but I know, how are you going to do gratitude in your jam-packed, full-on day? It's a really hard thing to remember to do. I wasn't sure either until a few months ago I went past my daughter's bedroom door, and there were all these post-it notes up there. Can you show me one of those post-it notes? And I was like, thank you. I was like, what are all these post-it notes doing up on her door? And I was looking at them, and one of them said, cats. One of them said, friends. And she said, oh, mum, that's my new gratitude wall. She's 17 now. I said, so any time I'm feeling I want to hit this dopamine, then I look at this. And you can do it too. Any time you want, mum, write something down that you're grateful for and stick it on that wall. And what happens is when we do this gratitude, our brain releases oxytocin.

It releases dopamine. All of these things, we release all these amazing chemicals, our inner pharmacy, that box you did before, that released endocannabinoids, which is exactly how it sounds like. It makes you feel calmer once you get into motion like that. So grab a post-it note. You just need one of them from the post-it notes in your table there. And if you could please for me write down one thing that you are grateful for. And once you've got that thing, just pop it up here so I know that we've done it there. All righty. So you write down that thing, have a bit of a look at it. And now we probably can't all put this on a wall or anything like this. Give you a moment. Just hold it up like this.

So we've all got it there. Hold it on up. And then because we don't have a wall or anything like that, could everyone just please stick it on their forehead. And then have a look around the table and see if you can see through your one what each other are grateful for. Beautiful. Nice moment, hey. I'm grateful for you all. Does anyone, anyone like to share what they're grateful for? You know, I was just at, anyone been to Onslow? I was just at Onslow recently doing a talk there.

And there was a lot of beer and wine that everyone had put. Is that what you had as well? Wine. There's always wine. Love it. Thank you so much. So it's just such a small little moment that you can take. But maybe you could give a gratitude note to someone else. Maybe you could start a little gratitude wall at your house, in your office. A little moment where you start to go, feeling all this stuff, something that you're grateful for. So that's looking at the outside world, what we're grateful for. So now what we can also do is look at ourselves, which is hard. So if we could just for a moment turn to your, back to your excuse buster buddy, and give them some kind of compliment. Give them like a, hey, you're doing great, or I love that jacket, or great hair, and give each other a compliment. I don't have a timer up there. No. Because we're not doing Q&A now. No. Yes. Oh, beautiful compliments.

Okay. Come on back now. Because it's quite easy to give someone a compliment next to you right now. So I'm going to give you a compliment. I'm going to give you a compliment. I'm going to give you a compliment. I'm going to give you a compliment. I'm going to give you a compliment. It's quite easy to give someone a compliment next to you, right? Feels pretty easy. Give them a compliment. Feels really nice. So lovely to talk to someone in that way, tell them something great about them. Oh, we've got, this is a beautiful long compliment here. Okay. Coming on back. So that's hard. That's easy. Sorry. Can be how we talk to ourselves. So some of us, myself included, can look in the mirror and say things to ourselves that we would never say to anybody else or something might have gone wrong and you hadn't, you know, got a sale or something or a sales call went bad and the way that we can talk to ourselves can be so, so nasty.

And I used to be a dancer, as I told you all, and I tell you what, that voice in my head as dancers and all of that body image stuff, it can be so mean and so nasty. And I, when I had my two girls, I just remember thinking, how am I going to teach them to really, truly love themselves if I'm not doing that too? And I knew this was going to take some serious, serious work because every time I would look in the mirror, you know, I would just pound myself. And so I made this commitment that every time I was going to look in that mirror, there was going to be no nasty talk and I was going to say something nice about myself. And that was really, really hard at the beginning and I would check myself all the time about to say something.

No, no, we don't speak like that. And I think that it took years to get into that habit and to rewire my brain, but it's one of the best things, I think, that I have done for my two daughters and no negative self-talk to them about myself either. And so for you, it might not be body image or anything like that, but it might be the way that you sometimes talking to yourself can be a bit harsh, a bit hard. And maybe we need to be our own cheerleaders. So if everyone please could grab their phone. And on your phone, you will have the option, if you could just do a text message to yourself and you should have an option there to do an audio message. Yeah, and we're all going to do this together. And I did one, I do these to myself and they're such a lovely thing to do.

So find out that, and if you can't work it out, just get the person, the youngest person on the table to be able to tell you how to do it. So here's what it's going to look like. You're going to say to yourself in this voice memo, two minutes and give yourself a pep talk. Dear Lizzie, hi Lizzie. I know that you're having a tough time at the moment because this is for your future self when you're having a bit of a tough time or you're speaking badly to yourself, whatever. Hi Lizzie, I know things are hard, but you know what? Have a think about how far you have come and all of the things that you have been doing and getting yourself out of the comfort zone. Look at those years after COVID where you had long COVID and you were so exhausted and you couldn't get out of bed, but you just did those little things and you kept going and on and on you're going to go. We're going to do this all together and then you're going to send it to yourself and listen back. So no one else is going to be able to hear what you're saying because we're all going to do it together unless everyone decides not to do it and one person does it, which would be really embarrassing.

So are you ready? So you've got your text on your phone and you press that and then you've done to yourself. Make sure you send it to yourself, not anybody else. You press your audio button and you go. Ready? Go. Two minutes. Dear Lizzie. Go. Louder voices, everybody. You are doing great. How hard is this, right? You are doing so great. Work it out. Press that. Or if you've got a voice memo app on your phone. Or just say it out loud. There we go. Yes, you've done it. You've got it. Okay, great. So once you've done that, send it to yourself. All right.

All righty. Press your send button. Now I know that can feel a bit weird, a bit confronting. If you couldn't quite work out the phone, then maybe do this a little bit later. And seriously, I will go back and find those. You can do them also on your voice memo app and they're just a really nice way to cheer yourself on and to start to get in that habit of your self-talk. And maybe it's a moment before you get on the phone. Maybe it's before you walk into a home or an apartment. Maybe it's just a tiny, not even two minutes, just a couple of seconds of telling yourself, you've got this. You're doing great. And use your own name as well when you do it. Lizzie, you're doing great. Let's go. So now we move on to the third and final part. We've built our Two Minute Moves Toolkit and now we're going to go to this magical word, which is momentum.

Because we want to get the most out of this action that we're going to take. So if you think about something that you could start doing, something, remember we're stuck on something, on our New Year's resolution list, or something we're wanting to do or feel a different way, whatever that thing is for you, it might be something from this toolkit, it might be something else. The way that we start to do this consistently and regularly is we want to make it a habit. And one of the best ways to make this a habit is to match it with something that you're already doing. So here's an example. We did one before. Flick the switch on the kettle, hands on the kitchen bench, you do the push-ups. When you're about to get on the phone call, maybe that's a moment where you do the box breathing. Before you are about to walk into your house, if you've got kids, maybe that's a moment where you want to roll your shoulders back a few times or do a moment of self-talk or bring yourself back to the present moment.

Or maybe it's something like a word you say and that's your cue to do something. I talked to all these uni students and they wanted to get more strength work and so they decided when one of them said the name of their ex, they all had to do 10 squats. And it happened one night in a nightclub and they all had to do the 10 squats. So whatever that looks like for you, think of that one thing, just one thing, all the type A in the room going, oh no, I've got to do this, this and this. Just the one thing that you could start doing in your day to help you get unstuck, to help you move in the direction of where you're wanting to go and how you're wanting to feel, just one thing, and then match it with something. And then what we want to do is to own it. And by own it, I mean celebrate it. All of the big things we feel, we're like, yes, okay, great, we've run that marathon, we've got to the finish line, but we want to celebrate all these small little things. And we celebrate them by getting out our pom-poms in our imagination and to ourselves when we do something.

For example, I've got a couple of weights at my front door and I never want to do them. Every time I get there, I think, oh no, I've got to do them after I come back from a walk. And I might say, oh, just do the dishwasher first, I've got to get this work done, I've got to do this email. And I say to myself, just two minutes. And then I lift the weights for two minutes or less, it doesn't matter. And then I look in the reflection and I give myself a high five. Or a woo-woo-woo, go you. We want to celebrate every moment that you take, every little push-up that you do, every moment of straight self-talk, of breathing or moving forward in the direction you're wanting to go. So, if you could please turn to your excuse-buster buddy. And I've got a few of these I can hand out here. Here you go. Do you guys want some there? There we are. Here we are. And you are going to turn to them on the count of three and we are going to do your best woo-woo, go you. You ready? Turn to each other. One, two, three, go.

Woo-woo, go you. Yes. These little moments that we take are worth celebrating. You can do this with your colleagues. You can do this with your teens. You can do this with your kids. When you see them or you do this small little thing, this is your woo-woo, go you moment. Remember that and celebrate yourself. And the reason we want to do this is because what happens then when you did your woo-woo, your brain went, whoa, what's she done? That must be fantastic. Let's do that again. Celebrate every small little moment that you take and you put your oxygen mask on first. The next part of this to make this so much easier is that we want to share it. Share it. Get yourself an accountability buddy. Tell your kids what you're going to start doing.

Tell your colleagues. And in fact, what we're going to do now is you're going to tell me. So if you could get out your phones again and either whether you're, that QR code is LinkedIn, so you can head to LinkedIn. If you're more of an Instagram person, find me on Instagram, Lizzie Williamson, official. And once you get on there, all you need to do is just click follow and I'll see that and I'm going to send you something. So just follow whether that's LinkedIn or Instagram and I'm going to send you something that's going to help you keep you accountable. Your very own excuse buster from down under. It's going to be in your DMs. So get ready for it. So we found that thing that we can do it together with. Anyone here thought of something as we were doing that, that you could start doing? Anything that is a small little moment that you could take for you that you think, oh yeah, you know what?

I'm going to start doing that. And if I told the room, they would feel really inspired by that. Who would like to share with the room the one thing? Oh, a big round of applause. Thank you. So you stand on up and share your one thing you're going to start doing. I'm going to do a two-minute dance in the morning before I leave the house. Two-minute dance in the morning before you leave the house. Thank you so much. That's brilliant. So you get those endorphins in that moment. You feel good, right? Two minutes. That's all you need to do before you leave the house. Great. Who else has got one? Over here at the back. Think of one here. Who's going to start? You got one here for me? Okay. What's yours? What are you going to start doing? Okay. She's going to go back to the office and start doing some boxing when things get really annoying. You get a pillow and just punch that pillow.

Great. Okay. Well, watch out. Thank you so much. Big round of applause there. So whether that's your push-ups at the kitchen bench, doing some boxing, even, I don't know if anyone here, I've just been handing out my books, if anyone here is keen to write a book, because books are really, really great for your business, and you think, oh, no, there's no way that I would have the time to write a book. Maybe that's your just-do-two-minutes moment. And what you can do is you can press the voice memo on your phone when you're out walking, when you've got two minutes, when you're in the car, and you can start voice memoing that book. The amount of days with these books, I mean, I've got nothing to say, I don't want to write it, and I would say to myself, just two minutes, turn on my voice memo, and just write it and say it for two minutes and get it transcribed. And then by the end of that year, you're going to have a book from just two minutes at a time, because so often what happens is you start with that two minutes, you do a bit longer, you do a little bit more, and a bit more.

And the final part of this and building this momentum is to trust it, to trust in these two-minute moments. I know that you might have thought at the beginning, okay, come on, really, a plié? What is that going to do? Two minutes, a plié at my kitchen bench? But then I thought, I'm going to do that again tomorrow. And that's what I did. I went back to my kitchen bench, two minutes, that's it. That's all you have to do. And then I went back again and again. It became this lifeline. And then sometimes that became more than two minutes at a time. And then I started to feel this very, very slow ripple effect where I started to talk to friends and tell them how I was actually feeling. I started to get more professional help. I started to nourish myself with things other than my kids' leftover soggy crust of their toast.

And I started to be in moments like this one I'll never forget. I was there, and I had my baby Ruby in my arms there. And my toddler, Stella, said to me, let's have a dance, Mommy. And up to this point, I'd be saying, oh, no, I just can't do it, or I have to go make dinner, or just making up some excuse. And this day, I said, yeah, let's dance. So I scooped her up on one hip, and I had my baby Ruby there, had Stella and Ruby, and we just started dancing together. And as we were dancing, I looked at Ruby, and I looked at Stella, and it was like the first time that I had really seen them for what felt like so long. I saw them in the eyes, and I was like back.

I felt like I was back. That two minutes, that small moments that you take, and then you take again and again, that led me to this precious moment, led me to do the work that I do, and it led me to being here in front of you. And if I can do that, you can do it too, because all we need is just two minutes. So to finish off, I'm going to ask you a question, and it's the same question that Stella asked me all those years ago. Will you dance with me? Yes, great. Liam, can we hit that last song, please? Can you please stand on up, off your chair? You can let out your big groan if you want. That's absolutely fine. And we're going to pump up that music as much as we can. All right, you've got two heavy shopping bags, ladies. We've been out shopping. Let's hear those, feel those shopping bags, and we're going to lift those shopping bags up and down there.

Lift them up. Shopping bags here. Woo-hoo! Yes. Great. Okay. And now, whoa, let's see that move over there. No, that's brilliant. Thank you. Anyone else got a great dance move they want to show me? Oh, yes, sprinkler. Thank you, down the front. Have I got another book? Whoa, that's for you. Brilliant. Sprinkler there. What about lawnmower? Woo! Lawnmower, we'll pull it up. All the things you bring to start the year. Woo-hoo! Whoa, do you want to come up on stage with me? Great. All right, what about stirring the pots? Thank you. In this pot is all the ingredients you need in your business. Let's stir it on up. The confidence, the focus, all the things you need for the success. And are you ready to give me your biggest pose? You ready? Let's do it.

Like a woman. Great. Okay, there's a roof. We're going to raise the roof. Let's raise it up, everybody. Raise it up. Can you please look around and see the people around you? And we're going to go around and start giving your table a high-five, because you guys do such amazing work. There's challenges. There's all of that. Go around. Let's get some high-fives. Let's go. Woo-hoo! Yes. You guys are amazing. High-fives. High-fives. High-fives. Do your high-fives now. Woo! High-fives there. Give each other a high-five. All the amazing work that you do. And thank you all so very, very much. Thank you all. You've been amazing. Thank you. Great. I thought you might come up and dance with me.

What happened? You're dancing there. That's brilliant. Thank you. I just want to say a huge thank you. Oh, great. This is going to be for my wine bottle workout later, everybody. Thank you. Thanks. Thank you. Thank you. Oh. Thank you so much. I did hear our minister say, I feel a bit stitched up coming up with this. Sorry. Sorry. Our next section is called Shining Older. This is a really important conversation. What you do if you want to go. Yep. Great. We'll put the questions up now. Yep. Which camera am I against?

Just two minutes. That's all you have to do to start. That's it? Okay, great. Shall I make it out to you? Yep. Okay. J-A-R-D-E. Thanks so much. Thanks, Jane. Wonderful to meet you. Hello, I'm here at REIA WA for Elevate. It's the Women in Real Estate event over here in Perth. Huge event. Hundreds of women in there and some men about to hit the stage in there.

So, what I'm here to help everyone with because there's moments in everyone's day in there where something happens and they don't get a listing or they lose a sale and it can be really hard to recover from those moments. So, we're going to build a tool kit of these two-minute moves, these really meaningful moments that they can use in their work day. We're also going to shift the mindset from that all or nothing to all or something and we're going to have a whole lot of fun. I reckon there's a few people in there that are going to want to get dancing so I can't wait to see it. Let's go. Cool. Okay, so it's on to...

Yeah, moving and then... Listening to Lizzie today was really inspiring. She got us up and moving. It was great to have that movement, feel the excitement and really get into her talks. She was so fascinating to watch. Just her energy was really captivating and I highly recommend her. Thank you so much. Great day. Thank you. Thank you so much. Thank you so much. Thank you.

That was beautiful. Thank you. You know what you said is what I feel and I'm going to implement what you said. How do I buy your book? Oh, you can find it online. Online? Yeah, yeah. If you head to my website or Amazon, you'll find it online there. Okay, okay. Thank you. That was fantastic. Oh, I'm so glad. Thank you so much. Thank you. Maybe over here looks a good spot. Oh, thank you. Thank you. Have you heard where they're from? I haven't. Have you heard where you can get them? They're called Sneaks. S-N-E-E-X. And it's Sarah Blakely's company. What? Wow. That's so cool.

Yeah. We were like, oh. Oh, yeah, exactly. Yeah. When I get Q&A, it is my most asked question. Really? Up there, yeah. I think I'm going to see a few people with them on. Yeah. Exactly. Exactly. Okay. Have we got some people now? Yeah. Yeah, I'll leave that to you. Oh, thank you so, so much. I'm going home doing these ones. Oh, are you? Okay. Cool. Thank you. Can you do a little thing to me what you like about it? Oh, yes. So, have you just say what you liked about Lizzie? Yes. Lizzie was the perfect start to the day, a total vibe, brought up the energy, and who doesn't need a dance in the morning? Thank you, Lizzie. Thank you very much. Thank you. Thank you. Lovely. Yeah, that might be better if you go around here. Yeah, yeah. Around here.

And do it, I reckon. Yeah. Oh, I'm so, so glad. Thank you. That's fantastic. You're such a great audience. Yeah. Absolutely loved it. Yeah. So, a lot of our team work from home, so it's actually trying to get them doing different things at home. So, that's one of our biggest challenges when they're in the office. Yes. We can do things. Yeah. But even for us giving them props and everything, we always have to give them a little card for work and home. Yeah. So, it's always our challenge finding ways to get them. That's their worst. When they're at home, they're sitting. Yes. They're not talking to each other. Can I ask you, could you maybe say what you like about Lizzie's speech? Sure. Is it this? Anywhere? Something. Yeah, yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. There you go. Exactly, yeah. Do you do teams meetings and things together?

Yeah. Yeah. Yeah. Because we have so many- We had a great session with Lizzie this morning. Yeah. Every time I go home and my husband asks me how my day was, I always sort of moan a little bit because I didn't get through my to-do list. And something that Lizzie sort of reminded me is how important it is, instead of doing everything is just to do something. We could do a Monday. We were like, right, everyone- Great session this morning. Thank you. We're going to start doing. Start with a quick start. Thank you. Thank you. We do primarily read out the comment and get. Okay. All right. Yeah. If you just say what you enjoyed about the session. Yeah. Yeah. Yeah. You know, I found Lizzie's session fantastic for our team. We work a lot from home. Just being able to get those tips just to do active things. We're going to start a gratitude wall at the office and incorporate in our Monday meetings some little two-minute moves and strategies. So I found it a really valuable session. Thank you so much. Thank you. All right. Brilliant. Enjoy the rest of your day. Would you like to- With that? Yeah. I will. Yeah. I'll be too busy chatting. Thank you. Do we have order? Yeah. You can hold it. Just hold it there. That's it. Okay. Thank you. Thank you.

Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. I thought Lizzie was amazing. Perfect timing. I felt a little stuck lately, and I just loved her two-minute remedies. I'm off to Red Dot on the way home to buy my cape and my little streamers, and it's all going to be good. Just two minutes. Go. I agree. This market, although people think we're all having a great time as agents- Love your food. Oh, my gosh. So, it was really well-needed, and I resonated. Oh, yeah. And, yeah, it was awesome. Really, really, really good. Thanks, Lizzie. Lizzie. Yeah. Nice to meet you, too. Yeah, this is Rebecca Ballantyne. Yeah. Oh, I understand. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Okay.

Okay. Yeah. Okay. Okay. Yeah. Yes. Yeah. I love Carla's empathy. She does yellow and stuff, I love it. She doesn't do shorts or anything like that. I've got the full food of her. Oh, I know. I'm engaging. Get the whole crowd up on their feet. Oh, I can't wait to check out that. Yeah. I'll see you again in Sydney at your next talk. Yes. Alright? Thank you. I found Lizzie Williamson amazing, motivated, and I feel really good. Thank you. Would you mind doing one? It'd be nice to get a male perspective. Thank you. I hope you're all staying nice things. I know. The boss is here. I was stressed. She was incredible. We've never seen her this big before. It was really amazing. I'll see you again. Yeah. Yeah. I'll see you again. Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye. Thank you.

Thank you so much. Thank you. Can you turn this way? Pretend I'm not here. Okay. No. You can be honest. Okay. We were so delighted to have Lizzie here today to open Elevate. It's our first event of the year, and it's a really special event, and we really needed to set the tone and bring the vibe, and she did that in spades, so thanks, Lizzie. Thank you so much. Thank you. Thank you. It means a lot. It's so good. Yeah. We saw Lizzie Williamson here today, and she was fabulous. Yeah. So, so good, and in spades. And just, like, do something. Yeah. It's so wonderful. Thank you so much. Yeah. Thanks. Thank you. Have a good time. Yes. Show him what a real man is. He's got a good role model in his head, so it's really fun. Yeah. Oh, that's wonderful. Thank you. Hey, would you mind doing me a favour and saying a little of what you thought to the camera? Oh, yeah. Would you mind? No. Oh, okay. Thank you. Thank you. Thank you. Just say whatever you thought of Lizzie. Yeah. And we just... Yeah, I really enjoyed Lizzie's presentation this morning. Yeah. Yeah.

Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. I really enjoyed Lizzie's presentation this morning. She really uplifted the crowd and, being a new mom myself. Oh, we were talking about dancing. Being up in this space, it was really enjoyable. Now, keep going. Just kind of... Please keep going. Have that feeling that everybody is in the same boat and just fine tuning and having those skills to be able to get out and just yeah, be you again. So, thank you, Lizzie. It was awesome. Thank you so much. Thank you. I love it.