Fri-Date

Latest Episodes:

310: Debbie Millman on the Craft of Design and Life Dec 07, 2020

Show notes

Debbie Millman is a legend in the design world. From Burger King to Hillary Clinton, she’s had her hand in designing some of the most recognizable graphics for many of the world’s most powerful brands and personalities, and she’s learned many lessons along the way. Hear about how she helped brand one of the first hip hop radio stations, why New Coke is a cautionary tale in the dangers of market research, and how branding and design is a reflection of internal values. Her experience shines through in this fascinating conversation.

In This Conversation We Cover:

[06:47] The top things people are doing differently during COVID
[08:41] The story of how a drawing Debbie drew that foretold her future
[11:42] Designing for something you aren’t deeply connected to
[17:09] Understanding the why of your business
[21:37] Debbie’s biggest failures
[25:39] The dangers of relying on market research
[32:35] Working on Hillary Clinton’s campaign

Resources:

Learn more: debbiemillman.com
Instagram: @debbiemillman
Read: "Bad Feminist"
Text "Dream Life" to 310- 388-9724 to get our FREE dream life course
Mastermind: https://workhardplayhardpodcast.com/mastermind/
Connect with Rob on Instagram: https://www.instagram.com/robmurgatroyd/
Connect with Kim on Instagram: https://www.instagram.com/kimmurgatroyd/

To learn more, and for the complete show notes, visit: workhardplayhardpodcast.com

Work Hard Play Hard is a production of Crate Media

309: Fri-Date | How to Get Out of the 9-5 and Into a Business That You Love Dec 04, 2020

Show notes

Topic: Creating Your Dream Life

Most people are working towards the wrong goal. They pick the amount of money they think they need to live the life they want and they go after the money instead of the true end goal. To that end, we are building a Dream Life Course to help people build a business that supports the life they want to lead, not the other way around. In this Fri-Date conversation, we talk about why starting with the end in mind and carefully crafting a life that leads you to where you want to go is the only way to truly get what you want out of life.

In This Conversation We Cover:

[02:42] Having life-changing conversations
[03:37] Building a business to support your life
[11:22] Crafting what your day looks like
[17:17] Getting creative with your problem-solving

Resources:

Text "Dream Life" to 310- 388-9724 to get our FREE dream life course
Mastermind: https://workhardplayhardpodcast.com/mastermind/
Connect with Rob on Instagram: https://www.instagram.com/robmurgatroyd/
Connect with Kim on Instagram: https://www.instagram.com/kimmurgatroyd/

To learn more, and for the complete show notes, visit: workhardplayhardpodcast.com

Work Hard Play Hard is a production of Crate Media

308: Sierra Dallas Gives the Playbook to Social Media Success Nov 30, 2020

Show notes

There must be some kind of special sauce that allows a regular person to attract millions of followers, right?

That’s not entirely fair, because Sierra Dallas is not a regular person. She’s an enormous YouTube sensation and has the attention of millions of people across all of her social media. As the world of brick-and-mortar business continues to vanish before our eyes, the idea of an “online business” is quickly becoming just “business.” That means it’s more critical than ever before to cultivate your online presence in a big way, whether you’re an aspiring influencer or a local mom-and-pop shop or a national brand.

But when you start getting that big, it can also be very easy to screw up your personal brand. So what’s Sierra’s secret to creating a brand that’s envied by millions while being her authentic self, monetizing her audience, and living a life she loves? Let’s hear it directly from her.

In This Conversation We Cover:

[04:53] Growing up in Chino, California
[07:32] Learning work ethic and working hard for what you want
[12:32] Why Sierra went all-in on social media
[14:02] The playbook for being a successful influencer
[27:01] How to monetize social media

Resources:

Instagram: @sierradallas
YouTube: youtube.com/c/TheeSierraDallas
Twitter: @SierraDallas
Text "Dream Life" to 310-388-9724 to get our FREE dream life course
Mastermind: https://workhardplayhardpodcast.com/mastermind/
Connect with Rob on Instagram: https://www.instagram.com/robmurgatroyd/
Connect with Kim on Instagram: https://www.instagram.com/kimmurgatroyd/

To learn more, and for the complete show notes, visit: workhardplayhardpodcast.com

Work Hard Play Hard is a production of Crate Media

307: Fri-Date | Reverse Engineering Your Dream Life Nov 27, 2020

Show notes

Today’s Topic: Finding Your Dream Life

I get a lot of messages from people saying that they don’t love whatever situation they’re in, and the statistics back this up: 80% of people asked about their workplace satisfaction say they do not like what they are doing.

Six years ago, Kim and I decided to take a leap and try something different. We no longer wanted to be part of that 80%. So, we sat down and figured out what we wanted our life to look like—what would put us in the 20% of people who love what they did? We played a little game called “stupid idea time” and put out any idea we could possibly imagine, nothing was off-limits, and we made it happen. Now we’ve put together a system for this entire process, and we want to share it with you.

In This Conversation We Cover:

[02:02] An email I received from a listener
[03:25] Making the decision to take a leap
[05:20] Playing stupid idea time
[06:19] What to do if you’re not living the life you want
[13:24] Getting clear on what you want
[17:58] How to live a fulfilling life

Resources:

Text "Dream Life" to 310-388-9724 to get our FREE dream life course
Mastermind: https://workhardplayhardpodcast.com/mastermind/
Connect with Rob on Instagram: https://www.instagram.com/robmurgatroyd/
Connect with Kim on Instagram: https://www.instagram.com/kimmurgatroyd/

To learn more, and for the complete show notes, visit: workhardplayhardpodcast.com

Work Hard Play Hard is a production of Crate Media

306: Marta Zaraska | Growing Young: A Completely Different Approach to Hacking Longevity Nov 23, 2020

Show notes

In last week’s Fridate, we talked a lot about our endeavor to live a Blue Zones lifestyle, one that maximizes our longevity so that we can live a longer and better life with our family. We’re going to dig deeper into the topic of hacking your longevity in this episode with a guest that I first learned about from Dan Buettner, author of the “Blue Zones” book that kickstarted the movement.

But Marta Zaraska, author of “Growing Young: How Friendship, Optimism and Kindness Can Help You Live to 100,” takes a slightly different approach to longevity: she decided to look at the “soft targets” of health, as opposed to the “hard targets” of health.

Hard targets are the lifestyle habits that most of us are already familiar with, like diet and exercise. They’re really easy to attach metrics to and track. Soft targets, on the other hand, are a little more difficult to quantify and systematize. Things like how people who are pessimistic or mistrustful are more likely to develop coronary heart disease, while people who are optimistic have an 11-15% longer lifespan than their counterparts.

So, soft targets are these intangible things that have a huge impact on our health and longevity, although Marta has done a great job of making them a little more tangible in her book. It’s easy to just focus on the hard targets because they’re easy to break down and solve like a problem, but Marta has convinced me to spend more time focusing on these soft targets — because this is where things can get truly transformative.

In This Conversation We Cover:

[04:30] Growing up in Communist Poland
[07:50] Becoming a journalist and working as a foreign affairs journalist
[12:00] Choosing to live in a small village in France
[14:00] Why these soft targets matter more than diet and exercise
[17:30] How is Marta approaching her life differently after writing this book? Could she do that if she moved to the USA or Canada?
[22:18] Reevaluating what this community aspect means and can look like in a post-COVID world
[29:10] What role does balance play in longevity?
[36:00] Play hard speed round
[39:15] How will Rob change his life to live in a “Growing Young” way?

Resources:

Twitter: @mzaraska
“Growing Young: How Friendship, Optimism and Kindness Can Help You Live to 100” by Marta Zaraska
"Meathooked: The History and Science of Our 2.5-Million Year Obsession with Meat" by Marta Zaraska
Text "Dream Life" to 310- 388-9724 to get our FREE dream life course
Connect with Rob on Instagram: @robmurgatroyd
Connect with Kim on Instagram: @kimmurgatroyd
Mastermind: workhardplayhardpodcast.com/mastermind
Virtual mastermind: workhardplayhard90.com
The Push Journal

To learn more, and for the complete show notes, visit: workhardplayhardpodcast.com

Work Hard Play Hard is a production of Crate Media

305: Fri-Date | Living the Blue Zone Lifestyle: HRV Tracking & Reverse Engineering Longevity Nov 20, 2020

Show notes

We have an admission that’s difficult to make: Rob has an addiction to gadgets.

Specifically, he has an addiction to gadgets that help him track and optimize his HRV, or Heart Rate Variability. This has become the go-to metric for many people who want to track or hack their health, and for good reason — it’s one of the greatest indicators of future health that we have.

But we’re trying to live a Blue Zone life, we’re trying to live past the age of 100 so that we can watch our families grow up, and there’s more to that than just being physically healthy. If you go visit the Blue Zones around the world — Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Icaria (Greece) — you don’t see a bunch of people with tight butts and rock-hard abs constantly looking at their smart watch to see how the numbers have changed.

The lifestyle and pace of things is just so different in these cultures, so today, Kim is going to try to bring a little bit of that Blue Zone Vibe into the Work Hard Play Hard podcast (and Murgatroyd household) — without entirely squashing this healthy habit.

In This Conversation We Cover:

[05:10] What is HRV?
[06:50] What HRV can tell us about our nervous systems
[08:20] The “fake health” lifestyle
[12:05] One of the things that Rob is doing to measure and improve his HRV
[12:55] “Soft targets” of the Blue Zone lifestyle improve your health, but HRV lets you quantify the improvement
[14:30] The Blue Zone “Power 9”
[31:35] The best ways to track your HRV

The Blue Zones Power 9

We talk about these in the episode, and we challenge you to rate yourself in each of these areas. Where can you be doing better? Whatever that is, it has the greatest potential to transform your health and longevity.

Move Naturally
Know Your Purpose
Down Shift
80% Rule
Plant Slant
Wine @ 5
Belong
Loved Ones First
Right Tribe

Resources:

Watch the show on YouTube
WHOOP HRV tracking
Elite HRV tracking
HeartMath
"Heart Breath Mind: Train Your Heart to Conquer Stress and Achieve Success" by Dr. Leah Lagos
Blue Zones
Dry Farm Wines
Mastermind: workhardplayhardpodcast.com/mastermind
Connect with us on Instagram: @kimmurgatroyd | @robmurgatroyd
Virtual mastermind: workhardplayhard90.com
The Push Journal

To learn more, and for the complete show notes, visit: workhardplayhardpodcast.com

Work Hard Play Hard is a production of Crate Media

304: Chris Harder | How Tragic Moments Can Reframe Your Priorities Nov 16, 2020

Show notes

I got a text one morning from my good friend Chris Harder saying his dad had tragically and unexpectedly died. None of us can be ready for getting news like that, and afterwards, there were massive shifts that took place in his life. You’re going to hear Chris talk about how tomorrow isn’t promised, how the life we’re living now isn’t a dress rehearsal, and why he’s made the decision to stop doing things he doesn’t want to do. He’s redesigned his super busy life in a way that creates space and meaning, and there’s a lot you can learn from him and his experiences.

In This Conversation We Cover:

[06:22] What was going through Chris’ head when he learned of his father’s passing
[15:24] How Chris is currently navigating through the world now
[29:47] Avoiding regret
[32:14] The misconceptions people have around Chris
[34:28] Guilty pleasures

Resources:

Learn more: fortheloveofmoney.com
Instagram: @chriswharder
Listen: For The Love Of Money Podcast
Chris Harder | How Thinking BIG Brought Him From Broke To Multiple 7 Figures
Mastermind: workhardplayhardpodcast.com/mastermind
Connect with us on Instagram: @kimmurgatroyd | @robmurgatroyd
Virtual mastermind: workhardplayhard90.com
The Push Journal

To learn more, and for the complete show notes, visit: workhardplayhardpodcast.com

Work Hard Play Hard is a production of Crate Media

303: Fri-Date | Top Strategies to Improve Your Child’s Behavior with Behavior Expert Megg Thompson Nov 13, 2020

Show notes

Topic: Improving Children’s Behavior

Today we have our first ever Fri-Date guest, Megg. She played soccer with Kim in high school, and she’s grown into a badass behavior counselor with a love-over-fear approach. When Sophia first started going to a new school, she had a lot of behavioral issues, and Megg was the one who helped us work through them. She’s going to offer some tools you can use to help manage unwanted behaviors in your kids without the nasty side effects.

In This Conversation We Cover:

[05:28] Dealing with behavior issues in kids
[09:31] How to know what needs are not being met
[13:18] Processing kids’ emotions
[20:35] Handling jealousy
[24:12] The line between over- and under-parenting and thoughts on spanking
[31:06] The four needs we all have
[36:16] How to do the things you don’t want to do as a parent
[46:38] Handling meltdowns when kids don’t get what they want

Resources:

meggthompson.com
Instagram: @meggthompsonbehavior | @scootnnewtonbooks
Read: "LAAATTEEERR"
YouTube: Megg Thompson
Masterclass: meggthompson.com/master-class
Mastermind: workhardplayhardpodcast.com/mastermind
Connect with us on Instagram: @kimmurgatroyd | @robmurgatroyd
Virtual mastermind: workhardplayhard90.com
The Push Journal

To learn more, and for the complete show notes, visit: workhardplayhardpodcast.com

Work Hard Play Hard is a production of Crate Media

302: Life Extension Pop-Up: The Role of Vitamin D & Sunlight on Your Health & Sleep Nov 09, 2020

Show notes

Continuing our series on anti-aging, we’re having a chat with Dr. Joel Gould. A dentist by trade, Dr. Gould is quickly becoming one of the world’s authorities on vitamin D, probiotics, and sleep. We go super deep on vitamin D and why you’re probably not getting enough, and all of the assumptions and myths surrounding it. We take a deep, vertical dive into challenging everything you’ve ever heard about the vitamin.

In This Conversation We Cover:

[03:31] When Dr. Gould was diagnosed with Crohn's Disease
[08:41] How to increase your sunlight exposure regardless of your geographic location
[12:51] The line between sun phobia and skin damage
[23:33] Taking the right amount of vitamin D
[43:11] Managing sleep apnea

Resources:

drjoelgould.com
modernhuntergatherers.com
Preorder “The Modern Epidemic”
Mastermind: workhardplayhardpodcast.com/mastermind
Connect with us on Instagram: @kimmurgatroyd | @robmurgatroyd
Virtual mastermind: workhardplayhard90.com
The Push Journal

To learn more, and for the complete show notes, visit: workhardplayhardpodcast.com

Work Hard Play Hard is a production of Crate Media

301: Fri-Date | How a Setback May Be Just What You Needed to Move Forward Nov 06, 2020

Show notes

Topic: Finding the Silver Lining

We just watched the series finale of Schitt’s Creek, and without going into spoilers, let’s just say that what seemed like a terrible setback for the cast ended up being the exact lesson they needed to push their lives in the right direction. If you’re experiencing a setback in your life, make sure you’re taking the time to sit back and examine it. Maybe life is trying to nudge you somewhere else. And if you don’t listen, eventually that gentle nudge may turn into a frying pan to the face.

In This Conversation We Cover:

[03:15] The series finale of Schitt’s Creek
[06:33] Going through incredible loss and how that can lead to course correction
[16:41] Listening to the nudges you’re getting in life
[20:55] Life is not about absolutes

Resources:

Text us at 310-388-9724 to chat
Mastermind: workhardplayhardpodcast.com/mastermind
Connect with us on Instagram: @kimmurgatroyd | @robmurgatroyd
Virtual mastermind: workhardplayhard90.com
The Push Journal

To learn more, and for the complete show notes, visit: workhardplayhardpodcast.com

Work Hard Play Hard is a production of Crate Media

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