- I'm Michael B. Jordan.

- 我是邁克爾-B-喬丹

- I'm John Cena.

- 我是約翰-塞納

- We're the Tri Guys.

- 我們是 "三巨頭"。

- And this is Everything.

- 而這就是一切。

- Everything - Everything

- 一切 - 一切

- Everything - Everything

- 一切 - 一切

- Everything I do in a day.

- 我一天內做的一切。

[light music]

[輕音樂]

- I wake up in the morning at 4:45 AM.

- 我早上4點45分醒來。

I have a vibrating alarm that vibrates my pillow.

我有一個震動鬧鐘，震動我的枕頭。

There will be no snoozing in Terry Crews' house.

在Terry Crews的房子裡不會有打盹的現象。

- I don't ever hit snooze.

- 我從來沒有打過盹。

- My body is a natural alarm clock.

- 我的身體是一個天然的鬧鐘。

Whether I like it or not,

不管我喜不喜歡。

I get up around 5:00 in the morning

我早上5點左右就起床了。

but then I go back to sleep depending on what I have to do.

但隨後我又會根據自己要做的事情去睡覺。

It's like a second sleep,

這就像第二次睡眠。

it's like really really good sleep.

這就像真的很好的睡眠。

- My alarm clock is set up`in intervals.

- 我的鬧鐘是按時間間隔設置的`。

When I get that first one at you know 4:45,

當我在你知道的4點45分拿到第一件事的時候。

I know you know, I still got time.

我知道你知道，我還有時間。

You know, it's not even almost 5:45.

你知道嗎，現在還沒到5點45分呢。

Then I go back to sleep,

然後我就回去睡覺了。

then it comes back at 5:15.

然後在5: 15回來。

Whoa, I've got another trick,

哇，我又有了新的招數。

I get another few minutes of sleep, love it.

我又睡了幾分鐘，愛不釋手。

You know so I slowly tease myself so that by the time

你知道的，所以我慢慢地挑逗自己，所以，到時候

that I actually have to get up, I'm ready to go.

我真的要起床了，我已經準備好了。

- No matter what time I go to bed,

- 不管我什麼時候睡覺。

I'm usually up 4:30, five.

我一般四點半起床，五點。

The sound of the moon wakes me up.

月亮的聲音把我吵醒了。

First thing I do is I roll over

我做的第一件事就是翻身

and I kiss my lady on her cheek, I tell her I love her,

我親吻我的女人的臉頰，我告訴她我愛她。

I stumble out of bed because I have to warm my right foot up

我從床上跌跌撞撞地爬起來，因為我要把右腳焐熱了

it's kind of like you know,

這有點像你知道，

an old '76 with a carborator.

一輛76年的老車，帶著碳化器。

- Ideally, I get up at six in the morning,

- 理想情況下，我早上六點起床。

I use the alarm on my phone

我用的是手機上的鬧鐘

because I can make it quiet and gentle,

因為我可以讓它變得安靜而溫柔。

not to wake up my sleeping bride.

不要吵醒我熟睡的新娘。

- I wake up to Beyonce.

- 我被碧昂絲吵醒

- I do, I love Beyonce, she makes me strong,

- 我喜歡，我喜歡碧昂絲，她讓我堅強。

she's my spirit animal.

她是我的精神動物。

- I wake up between the hours of six and seven AM.

- 我在早上六點到七點之間醒來。

I wake up with an alarm,

我是被鬧鐘吵醒的。

if the wake up is past seven AM, it is by the sun.

如果起床是早上七點多，那是被太陽晒醒的。

I think personally snooze is the worst device ever invented.

我個人認為打瞌睡是有史以來最糟糕的設備發明。

- My usual schedule is waking up around 10 AM.

- 我平時的時間安排是早上10點左右起床。

It is an alarm that wakes me up.

它是一個叫醒我的警報。

I am not a morning person, I snooze.

我不是一個早上的人，我打盹。

So if I have to wake up at 10,

所以，如果我必須在10點起床。

I'll have one at 9:45, 9:55, and then 10.

9點45分，9點55分，然後是10點。

Yeah, it takes me a while

是啊，我花了點時間

- I wake up any time from around six AM to about six PM.

- 我從早上六點左右到下午六點左右隨時醒來。

If it's a six AM kind of day,

如果是早上六點的那種日子。

usually I'm awoken by my alarm which I set two alarms,

通常我是被我的鬧鐘吵醒的，我設置了兩個鬧鐘。

one at the time I need to be up

一個在時間我需要起來

and one three minutes after the time I need to be up.

和一個三分鐘後的時間，我需要起床。

- I wake up every day around nine AM, ish.

- 我每天早上九點左右醒來，就是這樣。

I say ish because I'm on my phone for

我說 "是 "是因為我在用手機。

like 45 minutes to an hour.

像45分鐘到一個小時。

I have my first alarm kind of turned on around six AM

我的第一個鬧鐘是在早上六點左右打開的。

and then in increments of 20 minutes, I have it ring,

然後以20分鐘為增量，我讓它響。

because the last couple hours of sleep,

因為最後幾個小時的睡眠。

I like to have it just be interrupted

我喜歡讓它被打斷

so it feels like I'm sleeping for longer,

所以感覺自己睡的時間比較長。

I don't know why but I've been doing that for a while.

我不知道為什麼，但我已經這樣做了一段時間。

- I wake up whenever I wake up.

- 我一醒來就醒了。

I set my alarm for the time that I should wake up at,

我把鬧鐘定在我應該起床的時間。

minus five minutes, which varies between seven AM to 10 AM

減5分鐘，從早上7點到10點不等。

and then I set a new alarm for five minutes later.

然後我設置了一個新的鬧鐘五分鐘後。

[alarm ringing] And then I get up.

[警報響起] 然後我就起床了。

But the five minutes are delicious.

但這5分鐘是美味的。

- The first thing I do when I open my eyes,

- 我睜開眼睛的第一件事。

I just wish I was still sleeping.

我只希望我還在睡覺。

I don't love sleep but I enjoy sleep.

我不愛睡覺，但我喜歡睡覺。

My alarm, it gives my girlfriend PTSD.

我的鬧鐘，讓我女朋友得了創傷後應激障礙。

It's the same alarm, it's constellation,

同樣是報警，是星座。

it's one of the apple defaults.

它是蘋果的默認值之一。

It is just so damn annoying but it gets me out of bed.

它只是這麼該死的煩人，但它讓我起床。

I have my alarm set for 6:30 every morning,

我每天早上都把鬧鐘定在6點半。

I can get out of bed as early as like 6:45.

我最早可以在6: 45起床

That's pretty much the earliest I'm out and up.

這差不多是我最早出來的時候，也是最早起來的時候。

'Cause I try to wake up while I'm still laying down

因為我想在我躺下的時候醒來

and keep my eyes open and stuff like that.

並保持我的眼睛和類似的東西。

I snooze all the time.

我一直在打瞌睡

I snooze all the time,

我一直在打瞌睡

I can waste 30 minutes just snoozin' away.

我可以浪費30分鐘，只是打盹兒了。

- The time I wake up really depends on

- 我醒來的時間真的取決於

what I'm doing in the day.

我白天在做什麼。

Could be anywhere from like five AM to like two PM.

可能是從早上五點到下午兩點的任何地方。

I always set my phone alarm to wake up.

我總是把手機鬧鐘設置為起床。

Sometimes I have the one that's just like da-da-da-da-dum.

有時候，我有一個就像噠噠噠噠噠噠噠噠噠。

Da-da-da-da-dum, and then sometimes I have the one

that's like rah rah rah,

這就像RAH RAH RAH。

but that's like when I have to get a flight.

但是，這就像當我必須得到一個班機。

I set the alarm from my phone and put it like

我用手機設置了鬧鐘，把它像

by my mirror which is to the left of my bed

我的鏡子在我床的左邊

so I have to get up to turn the alarm off.

所以我得起床把鬧鐘關掉。

So I'm up, so I just kind of like stare around

所以我起來了，所以我只是有點像盯著四周

and remember where I am [laughs] which sounds a bit dark

並記住我在哪裡[笑]，這聽起來有點黑暗。

but it's like in a good way.

但它像在一個好的方式。

- What time I wake up depends on if I'm touring in summer

- 我什麼時候起床，要看我是否在夏天旅遊了

or not 'cause if I'm touring in summer I'll like sleep in

或者不，因為如果我在夏天巡迴演出，我會喜歡睡在。

whatever like usually 11 or something

什麼的

but if I'm doing school that kind of sucks

但是，如果我做的學校 那種吮吸

and my mom wakes me up to do school.

和我的媽媽叫醒我做學校。

If I have school I wake up at like nine or 10.

如果我要上學，我九點或十點就醒了。

- Whatever time I'm supposed to be up, I have that set

- 無論我應該在什麼時候起床，我都有那個設置。

and then like five and 10 and 15 minutes after that.

然後像五和10和15分鐘後，。

When I'm snoozing, I start to negotiate with myself

當我打瞌睡的時候，我就開始和自己談判了

like what things I wanna do,

喜歡我想做的事情。

like okay I won't make myself eggs,

像好吧，我不會讓自己的雞蛋。

I'll just eat that banana,

我就吃那根香蕉吧。

or I'll just, okay well I'm not gonna look for a cute outfit

或者我只是，好吧，好吧，我不會找一個可愛的衣服。

I'll just put on what I had last night, it's fine.

我就把昨天晚上吃的東西放上去，沒事的。

Like I start to give myself like some more time

就像我開始給自己多一些時間一樣

by giving up things that like would

捨棄喜歡的東西

actually be good for me during the day.

其實是對我白天的好。

- Our bus drives, so we wake up in the next city

- 我們的大巴開著，所以我們在下一個城市醒來。

and typically it's very bumpy until around eight AM,

而且一般到早上八點左右就會非常顛簸。

eight AM is when the bus stops driving

早上八點是公車停駛的時間

and that is when we finally get like our real sound sleep.

這時我們終於得到像我們真正的酣睡。

And then from like eight to 10,

然後從8到10。

we try and get some real rest.

我們嘗試得到一些真正的休息。

So when we wake up, we crawl out of our little coffins

所以當我們醒來的時候，我們從我們的小棺材裡爬了出來

on the bus into a bleek dark black nightmare

在公車上進入一個暗淡的黑色噩夢

because there's no light in the middle of the bus

因為巴士中間沒有燈光

and then you slowly emerge like a little snail.

然後你就像一隻小蝸牛一樣慢慢地出現了。

- The first thing I do is like,

- 我做的第一件事就是喜歡。

I guess I stretch maybe?

我想我可能是拉長了吧？

But not like a yoga stretch, more just like ugh,

但不像瑜伽拉伸，更多的只是像唉。

you know what I mean?

你知道我的意思嗎？

After I stretch, I usually like half nap

拉完筋後，我通常喜歡半睡半醒

for like another 10 minutes, like it's not sleeping,

像另一個10分鐘， 像它不睡覺。

but it's not not sleeping.

但它不是不睡覺。

- I do check my phone when I wake up, I do,

- 我醒來的時候是會看手機的，我。

I wanna say that I don't, but I do.

我想說我沒有，但我有。

It's like who texted me over night?

就像誰晚上給我發簡訊一樣？

What emails have I received over night?

我一夜之間收到了哪些郵件？

And what's happening on Instagram?

Instagram上又發生了什麼？

And sometimes I check the news,

有時我也會看看新聞。

so I feel better about myself when I check the news.

所以我在看新聞的時候，感覺自己好了一些。

[laughs] But then I feel worse afterwards.

[笑]但之後我感覺更糟。

- Always get out on the right foot,

- 總是在正確的道路上走出。

right foot is the first thing that touches the ground,

右腳是第一個接觸地面的東西。

jump in the shower, showers like you know,

跳在淋浴，淋浴像你知道。

the kick starter for the day.

今天的啟動器。

I meditate a little bit, standing sometimes when

我打坐了一下，有時站著的時候。

I meditate in the shower or I have a you know, stool.

我在洗澡時冥想，或者我有一個你知道的，凳子。

You know, so I can sit down and I just let the water

你知道，這樣我就可以坐下來，我只是讓水。

kind of run over me, it's a really calm and peaceful feeling

那種碾壓我，這是一個真正的平靜和和平的感覺。

- I take about 12 and a half minutes in the shower.

- 我洗澡時大約需要12分半鐘。

Some days I'm running behind, it's more like two and a half.

有的時候我跑得很慢，更多的是兩個半。

I dry off the remaining parts of my body

我擦乾身體的剩餘部分

that are potentially still wet,

潛在的還是溼的。

I blow dry my hair, and then once that's done,

我把頭髮吹乾，然後一吹就好了。

take my ring off, 'cause I don't like the hair product

把我的戒指摘下來，因為我不喜歡的發製品。

in the ring, I pull the product out, first I get forward

在圈內，我把產品拉出來，首先我向前

with it and then up with it and then like that

與它，然後與它起來，然後像那樣

and then I exit the bathroom.

然後我退出了浴室。

I then grab some underwear, preferably clean underwear,

然後，我就會拿起一些內褲，最好是乾淨的內褲。

then put on some socks.

然後穿上一些襪子。

It's either no-show socks, like those, no-shows

要麼是不露面的襪子，像那些，不露面。

or it's long socks and if I put the long socks on,

或者是長襪子，如果我把長襪子穿上。

and I realize I should've been wearing short socks,

我意識到我應該一直穿著短襪。

I get really frustrated.

我真的很沮喪。

I then have to get back in bed, reset the alarm

然後，我必須回到床上，重新設置鬧鐘。

and just wait till the next day to get it right.

而只需等到第二天就可以了。

So basically, socks are the most important part of my day.

所以基本上，襪子是我一天中最重要的部分。

- When I actually get out of bed,

- 當我真正下床的時候

the first thing I do is search for caffeine.

我做的第一件事就是搜索咖啡因。

And I put on a sweater or a cardigan

我穿上毛衣或開衫。

and some sweatpants, I usually leave CNN on,

和一些運動褲，我通常離開CNN上。

I love him [laughs] Anderson Cooper,

我喜歡他[笑]安德森-庫珀。

and go straight to get coffee.

然後直接去買咖啡。

- First thing I do is I usually take a shower,

- 我做的第一件事通常是洗澡。

I take a shower every morning.

我每天早上都會洗澡。

I brush my teeth in the shower,

我在洗澡時刷牙。

which I know is kind of weird.

我知道這是一種奇怪的。

I shave, I do everything in the shower

我刮鬍子，我做的一切都在浴室裡。

'cause I hate coming out and then doing stuff in the sink.

因為我討厭出來後在水槽裡做事

I use Suave kid shampoo,

我用的是Suave兒童洗髮水。

either strawberry splash or watermelon blast.

無論是草莓水花還是西瓜爆炸。

I think it's watermelon blast.

我覺得是西瓜爆炸。

After every shower session I have,

每次洗澡後，我都會。

this is so stupid, it sounds so bizarre.

這真是太愚蠢了，聽起來太詭異了。

I open my mouth and I let the water pour into my mouth.

我張開嘴，讓水灌進嘴裡。

[laughs] And I turn the shower off

[笑]和我把淋浴關閉

and when I hear the final drops in the shower,

當我聽到洗澡時的最後一滴水，

I take the water and I spit it into my hand here

我接過水，吐到我的手心裡

and I let it drop on the ground

我讓它掉在地上

and I'm hoping that, this sounds nuts,

我希望，這聽起來很瘋狂。

and I'm hoping that the drop from my hand is louder

我希望我手中的水滴能更響亮些。

than the last pieces of water that fell out of the shower.

比起最後一塊掉下來的水，淋浴時。

Does that make sense?

這有意義嗎？

I know this sounds absolutely insane

我知道這聽起來很瘋狂

but I do this every time

但我每次都這樣做

and if I don't have the splash of water be loud,

如果我沒有水花，就會很吵。

I have to redo the whole cycle

我必須重做整個週期

and I have to turn the shower on.

我必須打開淋浴。

I know it sounds so so stupid, I feel like a psychopath.

我知道這聽起來好傻，我覺得自己像個神經病。

- I immediately get into the shower.

- 我立即進入淋浴房。

In the shower I wash myself,

在洗澡的時候，我自己洗。

shave in the shower, then brush teeth, moisturize,

洗澡時刮鬍子，然後刷牙，保溼。

leave bathroom, begin to get dressed.

離開衛生間，開始穿衣服。

- My shower routine is pretty simple,

- 我的洗澡程序非常簡單。

sometimes I wash my hair, sometimes I don't,

有時我洗頭，有時不洗。

it depends on how much gunk I have in it.

這要看我有多少垃圾在裡面。

Wash my face, brush my teeth in the shower,

洗臉，洗澡刷牙。

if I have hair that needs to be shaved, I shave.

如果我有頭髮需要剃，我就剃。

You know, body wash, soap.

你知道，沐浴露，肥皂。

- The first thing I do in the morning is 100 pushups.

- 我早上做的第一件事就是100個俯臥撐。

Second thing I do in the morning is brush my teeth.

我早上做的第二件事就是刷牙。

Don't ask me what the third thing is [laughs].

別問我第三件事是什麼[笑]。

[bleep] Like a gangster.

像個黑幫老大

My morning shits are stupendous.

我早上的屎是驚人的。

I told you don't ask me what the third thing was.

我告訴你不要問我第三件事是什麼。

I said that.

我說過了

- I go and kiss the dog and hug the dog.

- 我去親狗，抱狗。

And then I put my shirt on, I go get a cup of water

然後我把我的襯衫上，我去拿一杯水。

'cause water is very important as soon as you wake up.

因為水是非常重要的，只要你醒來。

It gets your vital organs working.

它能讓你的重要器官發揮作用。

Sometimes I [bleep] around and take a bath in the morning.

有時候我[嗶]的一聲，早上洗澡。

I like a cold invigorating shower.

我喜歡洗個冷冰冰的熱水澡。

It keeps all the bad pesticides away.

它能讓所有不好的農藥遠離。

- I do my best to quietly get out of the bedroom

- 我盡我所能，悄悄地離開臥室

and make my way downstairs towards the breakfasting area.

然後下樓走向早餐區。

I have two hard boiled eggs,

我有兩個煮熟的雞蛋。

good clean grass-fed, pasture raised eggs,

好乾淨的草飼、牧草飼養的雞蛋。

really make a difference

有所作為

in both my life and that of the chicken.

在我和雞的生活中。

- Right after I get up, I go downstairs to my kitchen

- 起床後，我就下樓去了廚房