What's Your Daily Non-Negotiable?

One small habit can make all of the difference.

Jun 20, 2025

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Presented by InsideTracker:

On the show earlier this week, Lauren and I were chatting about creating routines that make us feel supported. I’m someone who is super big on routine, regardless of where I am. Most all of my days begin with some sort of movement, coffee, and supplements (creatine, collagen, and AG1). My best days include all of that, plus journaling and breath work. I find it grounding, an opportunity for me to give back to myself before getting into the nitty gritty of my day. And on the big days? The ones with the important meetings or the big deadlines? It’s extra essential. Non-negotiable.

For example: I went to Seattle earlier this week for some meetings at Brooks HQ (see me in my Brooks outfit above). FWIW: It’s peak time to be in the Pacific Northwest, so not a bad moment to drop by! I made it a priority to seek out a gym there (shout out to the free three-day pass at 24-Hour Fitness). I had to leave for my first obligation at 7:30 Tuesday morning, which meant a 5:30 wake-up, 6 a.m. arrival time at the gym an 8-minute walk away, and back with enough time to grab an iced coffee and get myself together.

Is it always convenient? Of course not. But, whenever you invest in yourself, it pays off. I promise you. So while morning movement may not be your thing, something will be. If you don’t have something already, choose one thing to do every day that’s you giving back to you. Don’t just take my word for it, either. There are science-backed benefits of having a morning routine. Past research has shown that a regular morning routine can reduce stress, improve your productivity, and boost your energy levels.

… Not sure where to begin? When Lauren mentioned that she doesn’t have much of a routine aside, I recommended getting one of these one-line-a-day journals for starters. In 30 seconds a day, it’s a great placed to start.

So I ask you (and beg, don’t think too hard about this): What’s one thing you can do every morning? Comment with that thing, below.

HIGHLIGHTS OF THE WEEK

What I’m Watching: Ginny & Georgia on Netflix
Season three, I am invested.

What I’m Wearing: I’m back in my rental bag, as I’m REALLY trying not to bring much new anything into my apartment. In other words: Leaning into NUULY and Vivrelle this summer for events. Since lots of you message me hunting links, I want to reshare my LTK here, and discount codes for both. On Vivrelle, get 30% off using “LFYINRNSOP” at checkout. On NUULY, this link gets you $30 off your first month.

“Start small. Treat goal setting like you would approach the monkey bars. You’re not flinging yourself from the first to the last rung; that’s how you fall flat on your face.”

- Robin Arzón on Hurdle

Other thoughts and links: We’re six days out from Faith Kipyegon’s Breaking4 attempt, and I’m loving the support from Eliud Kipchoge and the NN Running Team. I’ll be there live and in-person in Paris, and I’m geeked. With that said: Although I have my favorite spots, always open to more Paris recs if you have them.

MY SOMETHING NEW

One of my goals for 2025 is to do something new every single week. I wrote about this earlier this year. Love these recaps? Let me know in the comments ⬇️ Also! Always looking for recommendations of what to do for my weekly something new!

Tuesday, June 3: Emsculpt Neo
I got a pitch on this a couple weeks back, and thought — it can’t hurt. Allegedly, the non-invasive, 30-minute treatment is equivalent to doing 20,000 crunches. When I arrived at the pop-up location in Nolita, they put the machine on my abdomen. Once it was turned on, it used radio frequency heating to stimulate collagen and elastin production as well as High Intensive Electromagnetic Stimulation (HIFES) to contract, tone, and strengthen the muscles being treated.

It felt like a much more aggressive e-stimm session than I’d get at physical therapy or using my PowerDot at home. Did I walk out of there with a six pack? Definitely not. But like I said, no harm, no foul. The research says that it’s safe, but also cites that most evidence-based physicians wouldn’t recommend this for the price tag. It’s a fan favorite of a lot of A-listers (understandably so, because of the cost). In the pitch I got, they highlighted that Bethenny Frankel used it in preparation for Sports Illustrated's Swimsuit Show for Miami Swim Week. Another new week, another new thing — down.

Thanks to InsideTracker — the only healthspan analytics program that integrates data from your blood work, DNA, fitness trackers, and nutrition to give you a comprehensive picture of your health — for sponsoring Hurdle.

I want to talk to you about something that has genuinely changed how I approach my health data. And! More importantly, how I think about optimizing my health, performance, and vitality for the long run.

Your body is constantly sending you signals through your biomarkers, your DNA, and your fitness data. The problem is, most of us don't know how to listen to our body or interpret these signals. That's where InsideTracker comes in. I've been on my own ongoing personal transformation now for over 15 years. After my recent birthday, I wanted to dive into some data to see where I’m at, especially after making some changes, like adding four days of strength training to my routine. I did it with the help of InsideTracker — guiding me on a personal path to my very best self.

Shortly after a quick blood draw, my results appeared in my InsideTracker dashboard within a few days. It was easy for me to understand the ranges and readings; Their biomarker scores show the optimal zone for my body, not generic ranges that treat everyone the same.

New to me this time around using InsideTracker: Terra, their AI health coach. Terra has access to over 10 billion curated data points and more than 7,000 peer-reviewed studies. So when you have a question like "Why do I feel tired every afternoon?" Terra doesn't just give you generic advice — it analyzes your specific biomarkers and creates personalized recommendations you can actually follow.

InsideTracker is giving away their Ultimate InsideTracker bundle to one lucky Hurdle listener, which includes a free one-year membership, the Ultimate Test, and a Healthspan Category Test. That's a package worth over $580, completely free. Enter to win here! Plus, you can get 20% off everything at InsideTracker when you use the code “ITHURDLE” at checkout.

🎧 360. A Lesson In Confidence: How To Own Your Worth, Embrace Being A Beginner & Tell A Good Story With Lauren Nemeroff

When I met Lauren three years ago, she was on an entirely different career path. Fast forward to today: She owns her own creative agency, Flow State Creative, and is the brains behind some of the most eye-catching, thoughtful campaigns behind your favorite athletic brands.

This week, I'm stoked to be sitting down with one of my now-dearest friends to talk about what it's like to not only be a female photographer and entrepreneur within sport, but the hurdles that she's faced in building her dream career. Plus: How to manage anxiety, develop a healthy routine on-the-road, and her best-practice advice for anyone who's struggling with owning their greatness and building their confidence.

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