Lizzie Williamson - The active workday life change you need now!

Have you ever found yourself glued to your office chair, counting down the hours until you can move again?

In this episode we chat with the vibrant Lizzie Williamson what turns that idea on its head!  Lizzie, creator of the game-changing 'Two Minute Moves' and author of  "The Active Workday Advantage," is sharing how we can all stay fit, revitalise and feel better in just a few micro-movements a day.

Lizzie's story,  from postnatal depression to becoming a force of nature in fitness and mental health advocacy,  is not just one of personal triumph, but also a testament to how tiny shifts in our daily routines can spark monumental changes in our overall well-being.

For many of us, a sedentary workday is a way of life, but it doesn't need to be a life sentence. Today, Lizzie shares simple strategies to get you moving in the most unlikely places, from your desk during a conference call to the kitchen while your coffee brews. These aren't just feel-good anecdotes; they're backed by research from the likes of Stanford and Microsoft Labs, outlining the clear-cut advantages of micro-breaks and movement for your focus, mood, and creativity.

So, let's ride this wave together, cultivate a thriving culture of health for ourselves and our teams. Tune in, get inspired, and let's transform the way we work and live—one small step at a time.

Energize with Lizzie and grab her new book The Active Workday Advantage now.

Transcript

Speaker 1 0:01

You're listening to the Secrets of Successful Business podcast, your go-to source for business tips, tricks and proven strategies that will help you create a streamlined and profitable business. We chat to the best minds in business about their journey. It's my business and I'll do it my way, how they started, rather than going harder to get more focus on growing more with what you have. What they learned along the way. How long are you going to give this?

Speaker 2 0:29

What compromises are you going to make? Just because you can do, it doesn't mean that you should do it.

Speaker 1 0:33

It's really important to remember that it's a long game and, of course, we'll ask them for their secret source for creating a successful business. If you're not feeling you're not doing it right, you should be struggling at times. That is part of the journey. Join us as we take a sneak peek behind the curtain, talk solutions for those business pain points, working smarter, not harder, mindset and the challenges of bidding it all in with the demands of today's busy life style. If you're a business owner, side hustler or just starting your business journey, this podcast is for you. Now here's your host, business coach and content creator, justine McLean from Fawcay Creative.

Speaker 2 1:13

Hello and thanks for joining me on the podcast today. In case we haven't met, I'm Justine, a small business owner on a mission to uncover and share the secrets of creating and running a profitable, sustainable and successful business. I've been in business for over 20 years now and I get to use all that I've learned along the way to help other women in business reduce the overwhelm, gain visibility around their numbers, charge what they're worth and make more money. It's about designing a life you love that fits into your definition of success. So if I can help you create the profitable business you deserve, please reach out Now without further ado. Let's dive into today's episode.

Speaker 2 1:58

Dubbed by the US media as the excuse buster from Down Under, lizzie Williamson is on a mission to help people energize their day and transform the way they work and feel. When she became a mum of two, lizzie experienced postnatal depression, and it was at that time and in one of her lowest moments that she created two minute moves Workouts that make exercise possible even when it feels impossible. Since then, lizzie has energized tens of thousands of attendees worldwide at events, training days and conferences, some of which included some people you might have heard of, like President Barack Obama, michelle Obama, tony Robbins, ariana Huffington and the Dalai Lama. I met Lizzie when she spoke at Kate Toon's conference last year and she pretty quickly had us all on our feet laughing and enjoying a workout. A certified trainer and mental health advocate, lizzie is a regular on morning television and in global news publications. Her work has been featured on Good Morning America, studio 10, the Today Show, women's Health and Prevention Magazine.

Speaker 2 3:10

Lizzie is a new book. The Active Workday Advantage will definitely have you on your feet energized, engaged and happy, especially if you have a desk job and you'll be able to do it in just a few minutes a day. Hi, lizzie, welcome to the show. It is so nice to have you on here and it's so nice to sort of be looking in your office, because you are absolutely living what you put out into the world. It's all sunshine and yellow and happiness. Tell me how you started your day today.

Speaker 3 3:46

I started it by doing what I do every morning. It's my little habit. And I wake up and I stand up and I peer out of my curtains and I say three things that I'm grateful for. Some days that just comes so easily. I'm grateful for my family. I'm grateful for the trees, I'm grateful for all these things. Other days I think, oh gosh, what am I grateful for? I don't know. It's definitely my cue to go oh okay, something's going on here. We've got to work on this a bit. But today I started it and I looked out and I felt so grateful that today is the day my book is out into the world. I got so grateful that I get to talk to incredible people like you.

Speaker 2 4:30

That's so exciting. I'm so grateful. Look, as I said to you, it's been ages since I've actually spoken to a guest. I've been doing all these solo episodes on the podcast, so I'm absolutely thrilled that you are that person for me to kick things off in 2024. Your book is so good. I was lucky enough to get an advanced copy and to read through it and you've got this incredible story that I guess, set you on the path to the active workday advantage, and it really started with your two minute moves Exercise that may exercise, feel possible when it probably wasn't possible. So can you tell me a little bit about that story and what motivated you to incorporate micro moves into your daily routine and write this book?

Speaker 3 5:20

If you had told me 15 years ago that I would be here talking to you, having written these books and putting this message out into the world, there's no way I would have believed you, because I was in this really, really dark place mentally. I had a baby and I had a toddler and I had postnatal depression. And the thing that had always come so easily to me, I mean moving my body, exercising, being physically active. I had been a professional dancer. My whole life I danced. I spent every morning before school in my little garage and my ballet bar doing my plies, my leg bends, always loved to move. And now I find myself at this time, 15 years ago, and I just couldn't get myself to do it anymore. That felt really, really stuck, so incapable of taking this action that I needed to take to help myself feel better. And before this point, I guess I'd always thought to say to people who maybe weren't feeling that great or just needed a boost whatever, you've got to go out and exercise, you've got to move your body, you'll feel so much better, it's so easy. And I realized that, oh, hold on a minute. But some of us, for a lot of us, there are days when it is not easy, and that's where I found myself for months.

Speaker 3 6:43

I went and saw my doctor and she was the one who said what are your experiences? Post-natal depression? She gave me my treatment options, but she said to me that when I get on a plane, what do they say to you in an emergency? You've got to put your oxygen mask on first before assisting others. And she said that's what you have to start doing. I remember thinking what can this oxygen mask thing be for me? I don't have any time, I'm so exhausted, I just feel really hopeless. But I went okay, I've obviously got to do something because I'm at a real rock bottom, really dark place here. And so that was the day that I put my hands on my kitchen bench like it was my ballet bar, and even though it felt so, so hard, crazily hard, I got myself to do this first plie the leg bent, and then I did another, one and another, and I could only get myself to do this very, very short amount of time.

Speaker 3 7:47

And but something happened in that moment, when either tiny little faint thing happened, I felt, oh, this is something that's achievable for me, I could do this. I felt hopeful, tiny feeling of hope. And so then I did that again the next day and the next and the next. And there was no social media there.

Speaker 3 8:07

But I knew of friends that were struggling with their mental health. They were struggling to exercise. So I do a little video of me at my kitchen bench there doing some pushups and moves. Whatever I could, you know, whatever I was doing at the time, I'd send it to them as a little piece of the pie that they could use to help themselves feel better and get moving again, take that first step again. And then social media came to be. So I started sharing this message and wrote the book, and then have written this next book because I've realized that exercise is such a powerful thing yeah, and it can feel really hard to do for so many different reasons, which I'm sure we'll get into and I wanted to make it easier for people to do this powerful thing, to use this incredible tool both at home and at work. Sometimes from those darkest of times can come the greatest of growth, right.

Speaker 2 9:07

And that's what happened to me, and that's exactly the thing I think you know.

Speaker 2 9:11

Now there is social media you know, in 2024, we are confronted daily, not only on socials but on the news and all those other things that would have been around 15 years ago, with all the bad in the world. And you know, in addition to that, we're then sort of looking at other people all the time, comparing ourselves to them, comparing our lives to theirs, comparing our businesses to theirs, and it can often be hard to get motivated because you're either too busy or you're thinking well, you know, I'm never going to be as good as that person, so why bother? And I think that's the thing you know. Physical activity can really contribute to not only our physical health but our mental wellbeing and creativity as well. So you know how important is it to kind of get that physical activity during the day and how much do we need, especially for those people who are sitting at a desk, chained to a desk, whether it's at home, working from home, or whether it's in an office eight hours plus plus plus a day.

Speaker 3 10:19

Our bodies and our brains are designed to move, to function at their best. That's how we are wired to feel good, to perform better. We needed that for our survival. We needed to move. But what's happened is that we now have all these rules in a way set up about Exercise and what it has to look like.

Speaker 3 10:43

So it has to be in our minds a certain Location or class that we do the certain amount of time, certain intensity to give us certain results. We need to be in now, active, wear this equipment, have certain amount of energy. The list goes on. And if in our day, in our busy work days, that Exercise, it can't look like that for us, then what are so many of us do? We do nothing, all or nothing.

Speaker 3 11:15

We are such all mindset people I have discovered I thought it was just me and that when I started doing this 15 years ago and then as I start to speak to people, everyone nods their head go yes, I'm the all-or-nothing person too, and so it's really challenging then when we are in that Mindset of what exercise has to look like the all or nothing We've got the rules and then we are they're wondering why, gosh, I can't get myself Motivated to do that that hour today because I feel really tired, I haven't had a good night's sleep or my gosh, I've got this big project I want to get into. I'd really like to exercise, but I'm not going to be able to do my half an hour walk because I've got this deadline. So what do we do? We sit there and we do nothing.

Speaker 3 11:55

So I think the first step in all of this is to switch this all or nothing mindset into an all or something mindset that something is so much better than nothing, and if we think that it's no point Doing something, if it can't be that hour, that 30 minutes, because we're not going to get the results that we want, so we do nothing. What happens then is we lose out on the incredible Benefit of momentum. When we do a little something, when we move our bodies, even a little way, it starts to crave a little bit more because we're rewarded from Removing so much at a time, and then we're more likely to do it again and again and again. So I think we want to break these exercise rules and look at what is actually possible for us in our work day and Realizing that that little something is so much better than nothing.

Speaker 2 12:45

Yeah, it's that. I, you know. I love that. I heard you say this. So you spoke at Kate toons fabulous Kate at her conference at the end of last year, and I heard you say this and look for me, I am almost 58.

Speaker 2 12:57

You know, there's been a whole lot of changes in my body. Obviously, I now realize very belatedly that I need to get into strength training, but I was sort of trying to do all the things you know running and whatever and I kept injuring myself and and when. The more I did that, the more I seem to stack on the weight. And so I was so confused about what it was I needed to do, what the right thing was, and when you said at the conference, well, it's that all or something, that really resonated with me because I thought, yeah, you're right, sometimes you don't have half an hour to go for that walk. You don't have you know an hour to do. You know an f45 session or whatever. It is not that I do F45, I'd probably kill myself, but you know. So it's all.

Incorporating Movement Into the Workday

Speaker 2 13:41

I started saying, okay, I've got 10 minutes, what can I do? Oh, I can do some stretches or I can do some squats or I can do a quick 10-minute yoga that I've found on the internet that I can quickly do for free. And when you look back over the day just doing those little things, it's surprising how much that adds up. So thank you for that so important. And if we're, you know, someone who's sitting at the office and we think, okay, well, how can I incorporate those little bits? What do you recommend?

Speaker 3 14:14

The important thing is here, whether you are sitting down or standing up, is to get your body Moving in some way so it gets out of that stuck Position that it can be. And if you think about that position that your body is probably in a lot of the day and it's so tough stuck, it's often quite contracted down. So then no wonder when we get up at the end of the day like, oh, we hear the creeks and the crunches at the end of the week I know people who are just having to lie down on the floor because their body is in such a bad way. What we want to do is break up these long hours of sitting with some sort of movement. So here's some of my favorite ones that you can easily do. And in fact you can do this even if you were probably on a virtual meeting and no one would even know you were actually exercising or Getting active. So imagine you got some pens and they've they've fallen down, your pens drop to the ground and you want to lean down to one side and just pick up that pen and then come on up and then lean down the other side and pick up your pen. And if you're doing that now, as you're listening to me, you can feel how your spine is moving out of that same stuck position it be it in, and how that helps to stay flexible.

Speaker 3 15:24

Imagine someone's asked something from you behind you and just turn around and look behind. And then turn around and look the other way. You reach up one arm like you're answering a question. You nod your head yes or no, you stand up for a moment and sit back down. This is super, super Simple and if you're there and your bones rung and you're on the phone, stand on up and take a little walk on the spot.

Speaker 3 15:49

Yeah, compared to sitting, there's a study by Stanford University. Taking a walk doesn't have to be outside, can be in here on the spot. It increases your creative output by 60% 60 and those creative juices continue to flow after you sat back down. So, taking a little moment for a little quick walk on the spot, little walk outside, walk it up the stairs and down if you've got some to the kitchen back. It doesn't matter any little way that you can move your body. Don't think that, oh, I can't do this whole work out here at my desk or in my work day, so there's there's no point even just looking from side to side, your neck will go oh gosh, that felt good to look away from my screen for a moment and in fact research shows it from the Microsoft labs. Ariana Huffington's done all this incredible research on micro breaks. Even just taking a moment to close your eyes to look away from the screen, it Resets your stress and it helps you feel more productive.

Speaker 2 16:43

Yeah, no, I mean she has. You're right, if anyone is interested in Looking up Adriana Huffington, go ahead, because she's got some really good ideas around that. You know, I think one of the mind corporate which is to just stop and try and take, you know, half a dozen really big, deep breath to just sort of reset. But I think also and this is some somewhere that I think small businesses, any companies Because we have a lot of business owners listening to this podcast who hire people who are, you know, sort of have got staff, it's, you know, just helping to incorporate that as a normal thing to do as part of the day in business.

Speaker 2 17:22

You know, one of the things that I love doing is just sort of taking a Five-minute break at the end of every hour and kind of getting up and moving around. But you know, I know that there are people who I've been on a zoom call to go, you know, into a meeting that's like right before we get started. We're just gonna do a few of these things. Clearly, they were read, they've read two minute moves. I'm doing what you had just done, but you know how can? Well, first of all, is it important, do you think, for small businesses and companies to really promote that culture of Movement and to try and, I guess, bring that into the culture by, you know, encouraging their staff to do that sort of movement. Both you know whether they're in the office or whether they're working remotely.

Speaker 3 18:09

Well, if you want yourself and your staff and those people around you to get all the incredible benefits of movement so they can be more creative, they can feel more focused, they can perform better, they can be less distracted, they can be in a better mood, feel more connected, then, yes, you definitely want to work out some ways and got some great tips for you that you can incorporate some more movement in your interactions that you have with people. Because here's the thing when you get moving, all this incredible stuff happens in your body. There's one chemical called BDNF, brain derived neurotrophic factor, and that gets released as we are physically active and it's like fertilizer for your brain. It helps your brain cells communicate more effectively with each other. It improves your mood. There's endocannabinoids, which helps you feel calmer. There's what scientists have dubbed hope molecules your myocans. That gets released if we lift up some water bottles or do some strength work. That helps us feel more hopeful, more connected with each other. There's all of these like an inner pharmacy inside of us, way to come out.

Speaker 3 19:24

So if we can work out how to do this together in our work days, when so many of us are working remotely, maybe feeling a bit disconnected, isolated, maybe it's getting us a bit down and using movement as a tool to help boost all of those things and boost our energy. Who doesn't need more energy at the moment, then why wouldn't you? And a really, really great place to do it is on meetings, and I've got companies and small businesses that I work with and it's become a thing that they do and that's how they start their meetings, or if it's a long meeting, they'll do one halfway through. Now there's going to be some resistance because when you ask someone to get moving, they're going to go.

Speaker 3 20:07

I mean, I know it, I do this. I get up on stage and if people know, I'm going to get them moving, this is what I hear. Yeah, yeah, people don't want to do it. Yeah, and that's okay, because we do a lot of things that we don't want to do. You might not have wanted to brush your teeth this morning or get out of bed, but we do it because those groans will quickly turn to thank you, that was so fun. Oh, wow, okay, that wasn't as bad as I thought it was going to be. That little moment we took to roll our shoulders back, I actually feel better now.

Speaker 3 20:41

That's the gift that you give to someone if you decide to be a bit bold and say right, this is super important that we make our well-being a priority, and one really easy way to do this is taking a little moment to have a little micro move, and that's what we're going to start doing together on our meetings. You can play a video. One person can lead. It can just be super, super easy and simple. Start, if you do meetings. Start with meetings. I've seen so much success in that.

Speaker 2 21:09

Just so you know, I start my weekly workshop, my weekly sort of group coaching, with my business money magnet program people next week, and I have used the active workday advantage, which I was just going to pick up and show, but seriously, we're not on TV here so I don't know what I'm doing. But anyway, I'm going to use some tips out of that to kick us off before we get into the nitty gritty of those sessions, because we're talking about finance and I figure if people can have a bit of a laugh and get up and move, that is a good place to be. So if you're a small business owner, ceo, who's listening to the podcast, go get Lizzie's book, because there's so much good stuff in there.

Speaker 2 21:52

Now, one of the things that I have, I guess, has been drummed into me since I was really young, is that exercise can only be effective if it's hard, and I think the thing that I realise as I get older is it does get harder, like even if you are the sort of person who has been active all the time. It just seems to, I don't know, hurt a little bit, or maybe post exercise. So tell me, do we need to absolutely flog ourselves for exercise to be effective? Or is walking and things like yoga and Pilates and gentle strength training just as effective?

Speaker 3 22:38

The research tells us that we do not need to flog ourselves to get so many of the incredible benefits from exercise. So the thing with exercise is it can get a bit of a bad name and for many of us it can feel like a real chore that we have to flog ourselves. It can feel like a punishment for eating a certain way and it can, for some reason, just hate the idea of it getting sweaty, all that kind of stuff. So I like to take out two letters in the word exercise so it becomes the word energise. So you can compare I need to exercise today to I need to energise today. How can I exercise at work? How can I energise at work? Using physical activity as a way to energise you, both in your brain and your body such a more powerful motivator than using exercise to flog myself to get myself certain results in my body.

Speaker 3 23:39

Research tells us that even these small little moments of movement are effective. So you were talking about strength training and how important that is for all of us, particularly us women, as we're getting older. I am super passionate about this and a year ago I made a commitment to lift weights every day, but it doesn't matter for me how long I lift my weights. When I say weights, I've got a couple of dumbbells and they're not very heavy. Even if I lift them up and do one bicep curl, then that is fine. If I end up doing a whole song of some weights and bicep curls and lifts over my head, then I'll do that. It doesn't matter as long as I just do it in, just do it in any type of way. It's a great. Edith Cohen University has done such great research about these little moments of movement and one study they did not that long ago that actually went quite viral globally was even lifting weights for three seconds a day had a positive impact on your muscle strength.

Incorporating Movement Into Daily Life

Speaker 3 24:44

A study by Columbia University shows that even just walking for one minute every 30 minutes in your work day increases your mood and decreases your fatigue, and is a really powerful way to help regulate your blood sugar levels.

Speaker 3 25:00

I could list to you so many different studies of this idea of breaking up movement into these little, bite-sized moments and how they have shown to be super effective. What we want to do is get our body moving, and if, for you, it feels like you're flogging your body of punishment and that makes you not do it, then we just want to quickly change it up and find a way that you can move to that feels good for you right now in your life, rather than looking at what you used to be like 10 years ago. I mean, I used to be a personal trainer. I used to be able to do push-ups off my knees. I mean, now I do my push-ups at my kitchen bench. I do them slowly. It's so important to celebrate these little moments that we take that we are giving back to our physical and our mental wellbeing, even if they might not look as perfect as you want it to or what they used to be.

Speaker 2 25:59

Yeah, totally. I couldn't agree with you more. I think it's about letting go of that expectation and that comparison, because it doesn't matter where we are in our lives. We're kind of setting the bar probably way too high for ourselves and measuring ourselves by everybody else. I think when we stop doing that, it's a good day. Sometimes it's hard, but it's a good day, I guess it just these things can become habits. I talk a lot about incorporating good money habits, for example, for successful business. What's your advice, lizzie, to help listeners who want to have a more active life, who want to create these active habits and bring them into their day to day, to help them make those sustainable as well, like a lasting part of their daily lives. I'm not just doing them this week and then, yet we forget about it. Have you got any tips?

Speaker 3 26:56

What I started to see after I was doing these little two-minute moves at my kitchen bench 15 years ago. I started to see that there were these other opportunities in my busy, busy day that I could get in some more movement. It happened with things like when I flicked down the kettle to make a cup of tea. That's a moment where I could do 10 push-ups at my kitchen bench when I was brushing my teeth. That was a moment where I could take my legs out wider and do some squats hanging out the washing. All these little opportunities that I could actually move more. And that's what I started doing. Over the years I've realized what was so powerful about that was that each of these little habits I've gotten into had this cue, this reminder. I've made it part of what I'm already doing in my day. Now, look, sometimes I forget and I go off and do other things. But if I flicked that kettle down to make that cup of tea, my hands will go on that kitchen bench and I will do those push-ups. I pick up my toothbrush and I will do some squats. Now, if I sit down or get to my work area, I just open up my laptop and I will just take this nice little stretch up, move around a little bit. Opening the laptop has become my cue to do a little bit of movement. I think that's a really, really powerful thing to make it part of what you're doing. If you look at your day, each of our work days is so unique, but if you think about one regular thing that you do that you think, oh okay, this could be my little moment for a micro move, my little moment, my little well-being moment. Maybe that is pressing, send on an email, and when I do that I am just going to reach one arm up and then the other arm up or take a big breath in and big breath out as I stretch up. Every time I take a sip of water, that's my cue to stand up, have a little stretch, sit back down and maybe do that a few times. What is it in your day that you could add in a little moment?

Speaker 3 29:08

For a lot of people I know it's the whole getting on to the virtual meeting. There's usually a little lag. You press join, join the meeting, and that's a little moment to maybe just have a quick little run on the spot, look behind you. Whatever it is that you can move your body in some kind of way.

Speaker 3 29:25

The other great cue that I find when I'm sitting down or even standing at my desk is I put my phone away from me, if I can, with a little alarm on it for 30 minutes an hour, whatever, and I have to walk over to the phone to turn off that little alert and that works really well for me. And the last one I think is a real great habit I've got phone rings on the phone. Stand up and even just stand up, have a little walk around or a walk on the spot if you're able to, if you don't have to be typing, or something like that. And I know a lot of people who that has become such a habit for that they couldn't even imagine now sitting down when they're on the phone.

Speaker 2 30:08

It is so powerful and it's a good way to remember things as well. If you forget whether or not you've locked the house, lock the house, turn around three times and put your keys in your pocket. It's amazing how powerful those little cues are, so that's fantastic. Now the book is out today. Obviously, it's available in all fabulously good bookstores and online. But what does business look like for you in 2024?

Speaker 3 30:38

I wrote this book because I wanted to get this message out to more people. I wanted to have small businesses, organizations, realizing what an advantage you act when you have an active workday. So 2024 is really about for me, using what is now this fantastic tool that I have this book and getting it out there to as many people as possible to help them achieve what they want to achieve, but also to help me achieve what I'm wanting to do in my business, which is to be out there on stages speaking around the world, to be going into businesses and helping them be an active workplace through workshops, by getting my videos out to lots of different businesses so they can be on their meetings having a laugh and feeling more connected and moving more. So this year, 2024, is really about the year of the book.

Speaker 2 31:38

Yeah, the year of the book and the year of movement and incorporating some of those good habits so we can all feel better and be 60% more productive. I love that stat and when you think about your business and all the years that you have been running your business, what do you think has been the secret, or what is the secret of running a successful business?

Speaker 3 32:01

Other people, peers, having cheerleaders, the amount of times that I have felt like giving up on this business and I will call that friend, who I know is a cheerleader, and say I'm done, I just can't do it, it's not working, blah, blah, blah. And they'll say to me no, no, keep going. You're almost there, you're on the precipice or you've got this. What do we need to do? How can I help you? Having those people in your life as a small business owner is such a game changer. I have a group of speaker friends and we will sit down together every quarter and have dinner and talk about what we're struggling with, talking about what we're wanting to do and how can we help each other. How much are you charging? Now we might say to each other is there anyone you think I could talk to because I'm wanting to do this?

Speaker 3 32:53

It can feel for me anyway, and I know lots of people feel the same. It can feel quite lonely and isolating running your own small business and it's so much mental work to keep yourself on top of it, on track, getting up every day, hustling, making it happen, ignoring that voice. It tells you that it's all just such a bad idea and it's never going to happen. Have those people surround yourself with cheerleaders. It is such a game changer.

Speaker 2 33:20

Yeah, that's such. I love that. You're right. It is such a lonely journey being in business and there are very few people who understand it unless they're in a business of their own, and being able to talk to those people just makes such a big difference. Honestly, when I think about the people that you've encountered over your years in business I mean you've energised audiences around the world, including people like President Barack Obama and the Dalai Lama I want to know did they get up and embrace the two-minute moves? Because I've got no doubt you are on that stage, getting them all to their feet, making them do something.

Speaker 3 34:03

Look, I would like to think that they did. They were two virtual events, so I had tens of thousands of people around the world there in their little offices and homes, all moving with me. So in my mind they were totally President Barack Obama. He was up there boxing away, dancing, doing the lawn mower with me. Let's just say he was.

Speaker 2 34:27

Oh gosh, I love it. I love it. Lizzie, thank you so much for being on the podcast today. As I mentioned earlier, the Active Workday Advantage is available now at all good bookstores, but what is the best way for listeners to connect with you?

Speaker 3 34:45

Wherever you like to connect. I mean, I love Instagram and LinkedIn. I'm energised with a ZZ, energised with Lizzie on Instagram. If you head to lizziewilliamsoncom that's L-I-Z-Z-I-E williamsoncom you can connect with me lots of different ways there, and if you're also wanting to have a little read of the first chapter, you can get a little sneaky little gift there as well, and you can have a little read and find out why I wrote this book and why now. So I'd love to connect with you.

Speaker 2 35:16

And I am going to put all of those links in the show notes and, honestly, having read your book, I would highly recommend it because it really is a game changer in terms of the way I've thought about exercise and movement and what I can do for myself. So and I was definitely a bit of an all-or-nothing person when it came to exercise so if it's work for me, I know it's going to work for all of you listening out there. Now, Lizzie, before we go, I have to ask this final question If you could have a billboard with anything on it, what would it be?

Speaker 3 35:51

Nike has the billboard Just do it. And my billboard would say just do two minutes, Brackets or less.

Speaker 2 36:01

Yes, I love it. Now, that is going to resonate with a lot of people. Thanks, lizzie. Thank you so much.

Speaker 1 36:10

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