I'm going to the gym here in Mexico. I've showed this place before but it's absolutely awesome to be up the train in a place like this. Today, shoulders, chest, and fitness. It's been a good day. Kind of getting over a little bit of a shoulder injury. It's been nagging for a long, long time. But today's video are nightly routine. So we're done with the gym. It is 6 pm right now. It's actually like 5.58. This is about the time you should don't work out this late. But this is about the time we go home and start winding down our day from work. Because we can work from anywhere, we're still keeping up with the businesses we own and then also work with. So fitness culture, culture, subs, a Paul Doe and Sage. Obviously, gym shark, whoop, all of those companies. It's hard on the road doing that. But we're just waiting on Morgan's K1 visa, trying to get into a routine because that's so important. And in that routine, in order to be productive, you've got to get sleep. So tonight's nightly routine is with the goal of getting to bed by about 10 pm. That doesn't mean to sleep. But in bed by 10 pm, I'm set myself up for success because that means I'm going to get at least 7 and a half hours of sleep. I probably wake up about 6.30 if I'm lucky. I've been having trouble sleeping. I don't sleep well. I don't feel well. So I've got to do everything I can to set myself up for success. So you guys might be able to enjoy and use some of these nightly routine tips that I have. The first one is set to bed time and a wake up time that you stick to. So my bed time is 10 pm. That means I got about 4 hours. In that time, we got to take hops for a walk, eat dinner, have a little wind down, turn off the phones, do an activity together, and then get ready for bed and then get into bed and do our night time routine. So right now, hops waiting back at the house at the Kacita. We're going to go on a little walk. So lucky to have hops here. Oh my gosh. Here's a fresh shirt and a little baby white bath. We're now ready to get hops ready. Are you ready to go? Guys, these walks kind of start our nightly routine. It's so freaking hot here in Mexico. This is the only time of the day. Obviously, if you have a French bulldog, the heat isn't his friend. So we go early in the morning, at about 7 is part of our morning routine and then we go in the evening. It's kind of nice. We don't bring our phones. It's pretty. It's a pretty small wall because it's hot. It's very long, but it's long enough. Hubs, we're going to race to mom. We're going to see who's faster. See if the old man's still got him. Come on. Three, two, one. Go! Go! Go! Go! Go! Go! Go! That was the cutest thing I've ever seen. Can we get that in slow bar? Can we just pick it up back later, real? This is it. Good. It's not easy. Good. It's easy. Good. You can't even feel this necklace. I'd like to treat it. It's not easy. It's not easy. That's not easy. It's not easy. It's not easy. It's not easy. Six fifty five. We're going to need dinner at seven. That's the goal because really you want to give three hours for your food to digest because if ever had a big meal and tried to sleep, especially with a lot of carbohydrates. You'll notice your heart races. You can't get us to sleep. Obviously, carbohydrates break down to sugar. You're going to make you have energy. So I like to eat about three hours before bedtime. I'm not afraid of eating before bed. I also have carbohydrates at the meal. It won't be my biggest meal today. I think breakfast is probably my biggest post workout lunch in that area. And then tonight we worked out later. So I'm definitely still having carbohydrates. Usually I'm pretty active even late in the day. If we go golfing or down to the beach, so always have carbohydrates in them. If you're someone who's not very active later on in the day, and it's a cut back on your carbohydrates in the last meal, definitely want to be careful late at night for two reasons. Studies, so many studies have shown that staying up late, a lot of bad things happen. If you don't have that bedtime that's your heart, like, hey, I'm going to be in bed on this time. You stay up late. Your body releases, the hormone that actually makes you hungry. And what happens is self-control is just like a muscle. You use it all day, making decisions that the end of the day. We usually reach for food and it's usually junk food. So it's very easy to reach for that bad food. So late at night, oftentimes people start eating like crap. Gumps, a bunch of sugar into their blood, so you get glucose into the bloodstream. All of a sudden, you're pre-diabetic before you know it. Anyhow, high-degress. Back to our food. Yeah, we try to stick with stuff that's just not going to sit, super heavy, and take a long time to digest because nobody likes that. If you do need a snack later on too, we might munch on popcorn if it's a night we watch Netflix or dessert will be, well, you guys will see it. You know, with the ice cream, so delicious, vocabulary, ice cream sandwich, but... Cooked a lot of chicken breast in my life. Like just grilled, basically for some olive oil, sea salt. I didn't ever have to be made in my life until I'm not Morgan. Soy sauce. Soy sauce. And... Do you want to know what's popped up? 90 second right. This. I found diet doctor pepper today. It's not everywhere in Mexico. I mean, everywhere in our travels that had diet doctor pepper. Very few places. So I bought it, but I will not be drinking it because of the caffeine. If you're not sleeping well night, if you have a hard time going to sleep, you should really cut back on caffeine at about lunchtime. I know it at about two or three. I didn't even have pre-workout today because of that. So about 400 milligrams of caffeine is what a person my size really shouldn't love it to a day after caffeine sensitive. Definitely do not be drinking caffeine tea, unless it's caramel caffeine-preat. And chocolate cake. I don't want to eat it in a couple of reasons. Chocolate cake has caffeine in it. Does it? I mean, just like at night, eat it in a time. Did it top in here? Three. You want three? It is about an hour or a few hours. How does daddy's little picky eat? Alright, right now we're going to get into our activity. Usually, like hearts, like we are tonight, pickleball, go to the beach and watch sunset, finish up golf. This is about the time of night we turn off phones. I don't like to watch TV or anything an hour before bed, which would mean 9 o'clock. No TV. That's a hard one for us to stick to. You said it that evening. Yeah, so I'm saying, 7.30 right now, we could play some cards. There's a set. There's a set. There's a set. Just saying no. I'm gonna say you can't do that. We're going to sit down. We're going to cuddle with hogs. This is our time, our family bonding time. We're going to unload the dishwasher, clean up dinner, put all that, and then it's going to be time to shower. Wow, that show pretty intense. We just get down with it. 9.08 right now. Time to hop into the shower and then pre bed, floss, brush teeth. Use my skincare that I use almost every night and then go through my PJs on. Look over my to-do list for tomorrow. Just kind of write everything that I need to get up my mind into my journal and then jump in bed and we'll have to restart the dishwasher and lock all doors. That's the final thing I do. I'm going to turn off the camera now because it's kind of part of the bedtime rituals. Get rid of electronics, which sadly means saying goodbye to the YouTube folks, but that is our nightly routine. It's not even 10 o'clock yet. It's like 9.40. And one thing I want to do is really increase my productivity. Like I just feel like when I am not in a routine, I get bad at that. So I will be researching tomorrow and how to be more productive. But I think it starts with a better dayly routine. And part of that daily routine, the most important part I think is waking up and going to bed at the same time each day. I mean, study show. When you don't get enough sleep, memories impaired, make poor judgment. When you stay up at late at night, good things don't happen. You reach for bad food, you make bad decisions. You release tons of stress, hormones that in the long run lead to disease, cardiovascular disease, heart disease, diabetes, all those things I talked about. So really, I think it's all about creating that mindset that sleep isn't bad. We all need sleep. Anyhow, I think if you guys can prioritize my sleep, my water, and my diet. So anyhow, hope you guys enjoyed this video. We're off to bed. We're going to read a little bit and then it's going to be lights out. Just like this. This is what heaven looks like. I think the show is going to be pretty good. It's pretty brutal right off the bat. The guys are sunny with these blood. Yeah, the guys at POS, spinning his old mom's money on gambling. Not cool, bro. But we got popcorn. You