Fri-Date

Resources:

• Learn more: heathermonahan.com
• Facebook: facebook.com/heathermonahanofficial
• Twitter: twitter.com/_heathermonahan
• LinkedIn: linkedin.com/in/theheathermonahan
• Instagram: instagram.com/heathermonahan
• Free Coaching: workhardplayhardcoaching.com
• Mastermind: workhardplayhardpodcast.com/mastermind
• Connect with us on Instagram: @kimmurgatroyd | @robmurgatroyd

Heather Monahan was running the advertising department for one of the largest radio networks in the country... until she suddenly found herself out of a job. She decided to tweet about it, and what came next was no less than remarkable. If you’re someone who has thought about writing a book or becoming a sought-after speaker — but you have no idea how to do it — this interview is packed with super-actionable advice for how to reinvent yourself.

In This Conversation We Cover: 

• [03:56] The foundations of your childhood
• [07:22] Being forced to reinvent yourself
• [12:28] Advice on writing a book
• [15:36] Entering the world of speaking
• [24:55] The difference between confidence and cockiness
• [28:30] Coming up with Boss in Heels
• [31:49] The best and worst part of living in South Beach, Miami
• [36:04] Talking about fulfillment

Follow me on social media @robmurgatroyd on Instagram and check out workhardplayhardpodcast.com.

Work Hard Play Hard is a production of Crate Media

Today’s Topic: The First of “Eight Dates”

John Gottman is a researcher known for his ability to predict whether a couple will get divorced within two minutes of conversation. We’re going to be going through his new book, Eight Dates, and do some of the exercises right here on the show. We ask questions designed to get us looking back on our relationship and all of the ways in which we’ve bonded.

In This Conversation We Cover: 

• [02:46] Going through John Gottman’s new book
• [06:51] Working out our finances
• [12:10] Talking about an adventure
• [26:11] Healing each other after a loss
• [32:14] Being spontaneous

Resources:

• Read: Eight Dates: Essential Conversations for a Lifetime of Love
• Mastermind: workhardplayhardpodcast.com/mastermind
• Connect with us on Instagram: @kimmurgatroyd | @robmurgatroyd

Resources:

• Read Panic Free
• Learn more: www.fearofflying.com
• Mastermind: workhardplayhardpodcast.com/mastermind
• Connect with us on Instagram: @kimmurgatroyd | @robmurgatroyd

Today on the show is Captain Tom Bunn. A few weeks ago, I had a panic attack for the first time in my life. I found a book that I thought would help me through this process written by a former commercial airline pilot that ran a fear of flying school. During that process, Captain Tom stumbled upon some solutions to help people who are suffering from panic attacks. If you are finding yourself randomly having anxiety or panic attacks in the middle of this COVID-19 business, this episode is for you.

In This Conversation We Cover: 

• [04:09] Getting the word out on preventing panic attacks
• [10:35] Redirecting your thoughts
• [12:18] How oxytocin inhibits the release of stress hormones
• [15:44] Rob’s personal scenario with claustrophobia and panic attacks
• [20:03] Walking Rob through the calming techniques
• [43:27] An exercise you can use to regulate your stress
• [50:53] How long it takes for your subconscious to pick up these techniques
• [54:52] Why people are feeling panic attacks from the pandemic 
• [57:33] Vegal break vs oxytocin producing memory

Follow me on social media @robmurgatroyd on Instagram and check out workhardplayhardpodcast.com.

Work Hard Play Hard is a production of Crate Media

Today’s Topic: How to shift from living by default to living by design

We have a finite amount of time on this planet. I don’t want to say this time is an opportunity, but it can become the catalyst where you examine your life and see if you’re really putting your time into the things that matter. So many of us are living by default and doing things one way because that’s the way they’ve always been done. I want you to look at the life you live and make sure you’re heading in the direction of your own design.

In This Conversation We Cover: 

• [02:40] Trying to find ways to help people
• [08:28] Taking time for reevaluation
• [12:22] Where to start in identifying your priorities
• [16:46] How to pivot in the job you have
• [19:44] Finding your 100% dream life

Resources:

• Mastermind: workhardplayhardpodcast.com/mastermind
• Connect with us on Instagram: @kimmurgatroyd | @robmurgatroyd

Resources:

• Learn more: perezhilton.com
• Book: TMI: My Life in Scandal by Perez Hilton
• Podcast: The Perez Hilton Podcast with Chris Booker
• Newsletter: Perez Hilton Newsletter
• Mastermind: workhardplayhardpodcast.com/mastermind
• Connect with us on Instagram: @kimmurgatroyd | @robmurgatroyd

Today we’re talking to Perez Hilton. Yes, that Perez Hilton. We cover a lot in this episode, including what it felt like being on Ellen’s show and being grilled, his fears and anxieties around having children, and how his life would be so different if he didn’t feel like he had to work around the clock to pay for his expenses. This is a refreshingly real conversation about how to navigate challenges in real life, and he is not at all the person you think he is.

In This Conversation We Cover: 

• [05:40] What growing up in the 80’s was like for Perez
• [10:24] Have a lower-class immigrant work ethic
• [10:58] Showing up on Ellen and being vulnerable 
• [14:12] Making radical transformations in your life and in fitness
• [17:57] Perez’s healthcare routine
• [19:26] How having kids doesn’t really change you
• [22:04] How to maximize TikTok

Follow me on social media @robmurgatroyd on Instagram and check out workhardplayhardpodcast.com.

Work Hard Play Hard is a production of Crate Media

Today’s Topic: The Evolution of Our Schedule

A few weeks ago, Kimberly and I hashed out our schedule in public on the show. Our schedule ended up being much more level and fair, but now it’s time to take it to the next level. We don’t have the time we need to complete everything that’s on our plate, but we’re also being incredibly inefficient with the time we do have. Here’s how we shifted our schedule and readjusted our lives to work within the confines of this COVID-19 world and some tips and tools you can use to fine-tune your own schedules and routines.

In This Conversation We Cover: 

• [02:28] The shortcomings of our schedule
• [08:04] Tips for strategizing our days
• [12:18] Scheduling in some couple nights
• [17:48] Find out what your children want in your schedule

Resources:

• Mastermind: workhardplayhardpodcast.com/mastermind
• Connect with us on Instagram: @kimmurgatroyd | @robmurgatroyd

Resources:

• Learn more: nycdivorces.com
• How to Stay in Love
• If You’re In My Office, It’s Already Too Late
• Twitter: twitter.com/nycdivorcelaw
• Instagram: instagram.com/nycdivorcelawyer
• Mastermind: workhardplayhardpodcast.com/mastermind
• Connect with us on Instagram: @kimmurgatroyd | @robmurgatroyd

James Sexton is one of the most sought-after divorce attorneys in New York City and, unlike most attorneys, he wants to help couples mitigate the chances of ever winding up in his office. James’ books — If You’re In My Office, It’s Already Too Late and How to Stay in Love — take a completely different perspective on how to think about relationships, and he has the uncanny ability to communicate his point in a way that takes you along with him on the journey to understanding.

In This Conversation We Cover: 

• [03:49] How divorce brings out the worst in people
• [15:03] Wanting to study matrimonial law
• [16:53] The raw reality of divorce
• [17:51] What is going on with couples before the call the divorce lawyer
• [24:11] What it is about divorce that drives people crazy
• [34:55] A divorce attorney’s thoughts on Divorce Story
• [38:35] When divorce lawyers don’t feel great about what they have to say or do
• [44:47] Releasing the stress valve

Follow me on social media @robmurgatroyd on Instagram and check out workhardplayhardpodcast.com.

Work Hard Play Hard is a production of Crate Media

Today’s Topic: Dealing with anxiety and panic attacks

We’ve had a lot of feedback from my last episode where I talked about my panic attacks. One week later, are they getting any better? What am I doing to keep them under control? This one is for anybody dealing with anxiety, stress, or even panic attacks during this lockdown. I am not an expert on this, but this is what has been working for me.

In This Conversation We Cover: 

• [02:46] Update on Rob’s panic attacks
• [06:48] What Rob is doing to prevent panic attacks
• [17:41] How to override your fight or flight
• [20:55] Doing meditations at night
• [25:32] Acknowledging the progress you make

Resources:

• Mastermind: workhardplayhardpodcast.com/mastermind
• Connect with us on Instagram: @kimmurgatroyd | @robmurgatroyd
• 7 Spiritual Tools to Calm Coronavirus Anxiety Now

Many of you have some dream outside your 9 to 5 that you would love to be working on, whether it’s a business or a book or something else. We can sit through this time and come out the other side of it depressed and feeling behind, or we can come out of it with momentum into our dream. Most people would want the latter.

Resources:

• Mastermind: workhardplayhardpodcast.com/mastermind
• Connect with us on Instagram: @kimmurgatroyd | @robmurgatroyd

We’re going to talk about comparison. Everyone in this situation is trying to compare themselves to each other: “You only have one kid, try having three.” “You already worked from home, of course it’s easy for you.” Everybody is going through difficulty and changes during this time, and it isn’t doing you any good to make these comparisons. What we really need is compassion.

Resources:

• Mastermind: workhardplayhardpodcast.com/mastermind
• Connect with us on Instagram: @kimmurgatroyd | @robmurgatroyd