{"version":"1.0.0","segments":[{"speaker":"[aaron_straker]","startTime":33.4,"endTime":36.519999999999996,"body":"I, I forgot what I always say, so I need to like back up a second."},{"speaker":"[bryan_boorstein]","startTime":36.421,"endTime":37.861000000000004,"body":"Y, your co, take your"},{"speaker":"[aaron_straker]","startTime":37.7,"endTime":38.7,"body":"my works."},{"speaker":"[bryan_boorstein]","startTime":37.941,"endTime":39.781,"body":"time. Clap, clap again. if you want to"},{"speaker":"[aaron_straker]","startTime":39.64,"endTime":40.92,"body":"I need to clap again."},{"speaker":"[aaron_straker]","startTime":42.92,"endTime":46.760000000000005,"body":"What's of guys? Happy Tuesday. We come back to another episode of Eat Train"},{"speaker":"[aaron_straker]","startTime":47.0,"endTime":50.760000000000005,"body":"Brasper. Today, Brian and I are going to talk about a little bit. I don't"},{"speaker":"[aaron_straker]","startTime":50.92,"endTime":55.64,"body":"want to call a phenomenon, but a misnomer, potentially something that Uh,"},{"speaker":"[aaron_straker]","startTime":55.96,"endTime":60.2,"body":"Brian and I will experience on vacation, or whenever we take trips. That is"},{"speaker":"[aaron_straker]","startTime":60.28,"endTime":64.12,"body":"kind of the complete opposite of what most people experience. and that is"},{"speaker":"[aaron_straker]","startTime":64.36,"endTime":68.12,"body":"around, not gaining weight, or for Bri myself actually losing weight."},{"speaker":"[aaron_straker]","startTime":68.44,"endTime":72.36,"body":"Whenever we travel or take vacations, we' going to walk through some of, just"},{"speaker":"[aaron_straker]","startTime":72.44,"endTime":76.36,"body":"like the The lifestyle principles that helped facilitate that, and then"},{"speaker":"[aaron_straker]","startTime":76.52000000000001,"endTime":81.56,"body":"remove that fear around. Whatever you may potentially make that vacation"},{"speaker":"[aaron_straker]","startTime":81.8,"endTime":86.12,"body":"mean, in terms of nutrition, trainingals, et Ctera, before we jump into this,"},{"speaker":"[aaron_straker]","startTime":86.36,"endTime":88.03999999999999,"body":"Brian, tell me about your last week,"},{"speaker":"[bryan_boorstein]","startTime":89.061,"endTime":93.061,"body":"last week. Well, uh, we just dropped the episode about the Follow my"},{"speaker":"[bryan_boorstein]","startTime":93.221,"endTime":97.861,"body":"program program. So um, so the reception has been good. I'm I'm pretty"},{"speaker":"[bryan_boorstein]","startTime":98.021,"endTime":101.781,"body":"happy so far, I hope that some people will come journey with me and and and"},{"speaker":"[bryan_boorstein]","startTime":101.941,"endTime":105.381,"body":"join up. But um, but so far I got some good feedback on that, which is"},{"speaker":"[bryan_boorstein]","startTime":105.461,"endTime":110.421,"body":"cool. People are excited about it. Um, we are about to get hit by another"},{"speaker":"[bryan_boorstein]","startTime":110.661,"endTime":117.061,"body":"snowtorm here, and the timing is unfortunate because I have a flight out at"},{"speaker":"[bryan_boorstein]","startTime":117.381,"endTime":121.381,"body":"seven fifty eight am. M on Thursday morning to go to Mexico with the bros."},{"speaker":"[bryan_boorstein]","startTime":122.341,"endTime":127.221,"body":"and Uh, this snowstorm is supposed to start in like two hours, so basically"},{"speaker":"[bryan_boorstein]","startTime":127.621,"endTime":131.061,"body":"noon on Tuesday, and then it's supposed to go for like thirty six to forty"},{"speaker":"[bryan_boorstein]","startTime":131.14100000000002,"endTime":135.861,"body":"eight hours Like non stop snow. Um, which is crazycause. The the prediction"},{"speaker":"[bryan_boorstein]","startTime":136.02100000000002,"endTime":139.381,"body":"is like eight to ten inches, Um, which seems like if it's going to snow for"},{"speaker":"[bryan_boorstein]","startTime":139.62099999999998,"endTime":142.261,"body":"for two straight days, you would end up with a little bit more than that."},{"speaker":"[bryan_boorstein]","startTime":142.341,"endTime":144.981,"body":"But but that's what they're saying and we're already getting notification"},{"speaker":"[bryan_boorstein]","startTime":145.301,"endTime":148.02100000000002,"body":"like you know, check your flight, maybe change your flight like all this"},{"speaker":"[bryan_boorstein]","startTime":148.101,"endTime":153.541,"body":"stuff. So um, who knows if I'm going to Mexico, Um, but Cas actually just"},{"speaker":"[bryan_boorstein]","startTime":153.701,"endTime":157.701,"body":"hit me up and asked if I wanted to come in shadow for the practical this"},{"speaker":"[bryan_boorstein]","startTime":157.861,"endTime":162.341,"body":"weekend, So at least if I don't go to Mexico, I can potentially go hang it"},{"speaker":"[bryan_boorstein]","startTime":162.421,"endTime":166.821,"body":"in one, and uh, and that'll be awesome as well. So good stuff on that end."},{"speaker":"[bryan_boorstein]","startTime":168.041,"endTime":169.041,"body":"Um, what else"},{"speaker":"[bryan_boorstein]","startTime":170.261,"endTime":173.621,"body":"training? I was trying to cram four sessions in this week before I go to"},{"speaker":"[bryan_boorstein]","startTime":173.621,"endTime":176.661,"body":"Mexico. I was trying to train Sunday, Monday, Tuesday, Wednesday, and"},{"speaker":"[bryan_boorstein]","startTime":176.741,"endTime":180.901,"body":"basically get like two lower sessions and two upper body sessions in. But"},{"speaker":"[bryan_boorstein]","startTime":181.061,"endTime":184.821,"body":"uh, my life said no yesterday. so I did my hams strings in the morning and"},{"speaker":"[bryan_boorstein]","startTime":184.821,"endTime":188.421,"body":"I was going to come back and do upper body stuff in the evening. Didn't end"},{"speaker":"[bryan_boorstein]","startTime":188.581,"endTime":193.621,"body":"up doing the upper body, so just hit that before we podcast it today. And"},{"speaker":"[bryan_boorstein]","startTime":193.941,"endTime":198.901,"body":"uh, then tomorrow I'll do quads with abs and calves, and then basically not"},{"speaker":"[bryan_boorstein]","startTime":199.141,"endTime":203.461,"body":"have a plan going into vacation, Assuming I go, and uh, the next day up in"},{"speaker":"[bryan_boorstein]","startTime":203.541,"endTime":207.621,"body":"my program is full upper body, which I feel like is probably the easiest"},{"speaker":"[bryan_boorstein]","startTime":207.861,"endTime":211.461,"body":"one to do on vacation, whether it's like dumbbells up to fifty pounds or"},{"speaker":"[bryan_boorstein]","startTime":212.181,"endTime":215.541,"body":"you know, a ca, a a cable, like a functional trainer, up to a hundred"},{"speaker":"[bryan_boorstein]","startTime":215.701,"endTime":218.581,"body":"pounds per stack, or something like that, like I should be able to at least"},{"speaker":"[bryan_boorstein]","startTime":218.741,"endTime":222.261,"body":"do some upper body stuff. Uh, worse case scenario, push ups and pull ups"},{"speaker":"[bryan_boorstein]","startTime":222.341,"endTime":226.981,"body":"and boom upper body day. So Um, I felt like having an upper body day on"},{"speaker":"[bryan_boorstein]","startTime":227.141,"endTime":230.341,"body":"vacation Is is much better than being like Okay. I need to find like a"},{"speaker":"[bryan_boorstein]","startTime":230.341,"endTime":233.861,"body":"hack. squa, and like I'm in Mexico, and who the fuck knows what they have"},{"speaker":"[bryan_boorstein]","startTime":234.021,"endTime":237.621,"body":"type thing, So so I think all in all, it worked out super. Well, um, I"},{"speaker":"[bryan_boorstein]","startTime":237.781,"endTime":241.221,"body":"really love that my program is malleable in the sense that I can take that"},{"speaker":"[bryan_boorstein]","startTime":241.301,"endTime":243.621,"body":"hams, string and upper body day and just be like, Yeah, I'm doing"},{"speaker":"[bryan_boorstein]","startTime":243.781,"endTime":247.301,"body":"hamsstering today and I'm doing upper body tomorrow And um that is what it"},{"speaker":"[bryan_boorstein]","startTime":247.381,"endTime":253.941,"body":"is. so Um, feeling good about all of this stuff and um, I guess we'll just"},{"speaker":"[bryan_boorstein]","startTime":254.021,"endTime":256.581,"body":"see what happens with my my travel this weekend. How about you?"},{"speaker":"[aaron_straker]","startTime":258.03999999999996,"endTime":259.8,"body":"so we'll move tomorrow, which I'm"},{"speaker":"[aaron_straker]","startTime":259.88,"endTime":261.32,"body":"excited about because I know"},{"speaker":"[bryan_boorstein]","startTime":259.921,"endTime":260.921,"body":"Ooh? hell y"},{"speaker":"[aaron_straker]","startTime":261.86,"endTime":262.86,"body":"I know"},{"speaker":"[aaron_straker]","startTime":262.91999999999996,"endTime":267.24,"body":"I'm not even alive. I've bitched ho podcast around this air, b and b that"},{"speaker":"[aaron_straker]","startTime":267.24,"endTime":273.0,"body":"we're in here in in Scottsdale, in the complex, and you know, in apologies to"},{"speaker":"[aaron_straker]","startTime":273.0,"endTime":277.96000000000004,"body":"the listeners over the past, like six or eight episodes with like the dogs"},{"speaker":"[aaron_straker]","startTime":278.12,"endTime":281.8,"body":"barking in the background like I literally cannot control it. Believe me, I"},{"speaker":"[aaron_straker]","startTime":281.88,"endTime":286.12,"body":"have tried and it, if I'm being honest, it bothers me. I have like a quality"},{"speaker":"[aaron_straker]","startTime":286.28,"endTime":290.12,"body":"complex. I like things that like I do to be like, really really high quality"},{"speaker":"[aaron_straker]","startTime":290.36,"endTime":293.64,"body":"and I feel like when when that's happening, it's just like I don't know. It's"},{"speaker":"[aaron_straker]","startTime":293.72,"endTime":296.6,"body":"annoying like I know. If I'm listening to podcast, there's like dogs barking"},{"speaker":"[aaron_straker]","startTime":296.76,"endTime":300.52,"body":"shit like it annoys me. So it really annoys me when I'm the one doing it, but"},{"speaker":"[aaron_straker]","startTime":300.6,"endTime":305.32,"body":"I like I can't help it here that like I just can't, So I'm super excited for"},{"speaker":"[aaron_straker]","startTime":305.4,"endTime":310.04,"body":"the move just for some. quiet, hopefully like I'm im. Um. I was gonna say"},{"speaker":"[aaron_straker]","startTime":310.12,"endTime":313.16,"body":"I'm praing, but like I'm not, I'm just really hoping that there iss just a"},{"speaker":"[aaron_straker]","startTime":313.16,"endTime":316.28,"body":"little bit more quiet, So that's tomorrow. I'm really really excited about"},{"speaker":"[aaron_straker]","startTime":316.36,"endTime":319.88,"body":"it. I just like I do like the change, especially like here when I haven't"},{"speaker":"[aaron_straker]","startTime":320.04,"endTime":325.88,"body":"liked this Arab and B, so um that I'm pumped about. I have started training"},{"speaker":"[aaron_straker]","startTime":326.04,"endTime":327.32,"body":"in the mornings. Um,"},{"speaker":"[bryan_boorstein]","startTime":327.241,"endTime":328.241,"body":"nice."},{"speaker":"[aaron_straker]","startTime":327.72,"endTime":333.24,"body":"not C. Not crazy morning. Like I didn't bust my ass to to to build this"},{"speaker":"[aaron_straker]","startTime":333.4,"endTime":336.52,"body":"business and stuff to get up and go to the gym at five a M. Type of thing"},{"speaker":"[aaron_straker]","startTime":337.0,"endTime":341.0,"body":"like I'm not, um, not doing that, but like, like not like nine a M. Like my"},{"speaker":"[aaron_straker]","startTime":341.08,"endTime":344.36,"body":"goal is to be like, like hitting my first sets at like nine a M. And then I'm"},{"speaker":"[aaron_straker]","startTime":344.44,"endTime":348.52,"body":"like back home by, you know, like just after ten or something like that, So I"},{"speaker":"[aaron_straker]","startTime":348.6,"endTime":353.24,"body":"will go today after the podcast. Um, Kind of what I followlling up with, Like"},{"speaker":"[aaron_straker]","startTime":353.32,"endTime":356.68,"body":"what I talked about last week with just like peeling back the, the, the"},{"speaker":"[aaron_straker]","startTime":356.68,"endTime":360.36,"body":"layers of my life to the to the bare bones, Like realizing like I need to pay"},{"speaker":"[aaron_straker]","startTime":360.76,"endTime":365.32,"body":"myself first of sorts, and thatts with like the like after a training session"},{"speaker":"[aaron_straker]","startTime":365.48,"endTime":369.4,"body":"Like I just feel great. My energy levels are good. My mood is elevated all of"},{"speaker":"[aaron_straker]","startTime":369.48,"endTime":374.2,"body":"these things. And then I want to carry that into my day, as opposed to like,"},{"speaker":"[aaron_straker]","startTime":375.24,"endTime":378.2,"body":"You know what was happening before is like. I would plan to go to the gym at"},{"speaker":"[aaron_straker]","startTime":378.28,"endTime":381.8,"body":"like noon or one. and then that would get pushed to like four, five, six"},{"speaker":"[aaron_straker]","startTime":382.12,"endTime":385.16,"body":"seven. And now that it's the beginning of the year, the gym is fucking ha."},{"speaker":"[aaron_straker]","startTime":385.88,"endTime":389.72,"body":"and of course like I love our. Here's the thing. I do not love that the gym"},{"speaker":"[aaron_straker]","startTime":389.8,"endTime":394.12,"body":"is packed and that is from a purely uh, selfish reason, but I love that"},{"speaker":"[aaron_straker]","startTime":394.36,"endTime":397.56,"body":"people are in there trying to better themselves. So it's like I obviously"},{"speaker":"[aaron_straker]","startTime":397.72,"endTime":402.52,"body":"justify it, but I like an empty gym. So in that you know, fortunately where"},{"speaker":"[aaron_straker]","startTime":402.68,"endTime":406.44,"body":"we are here, the gym is a lot of college students. They're not there at ten a"},{"speaker":"[aaron_straker]","startTime":406.52,"endTime":410.2,"body":"M. You know what I mean, type of deal. So I just love that and then it really"},{"speaker":"[aaron_straker]","startTime":410.36,"endTime":413.88,"body":"helps my work day because my energy levels are better. My mood is elevated"},{"speaker":"[aaron_straker]","startTime":414.04,"endTime":418.12,"body":"and all of these things, so just by kind of swapping my day, it allows like I"},{"speaker":"[aaron_straker]","startTime":418.2,"endTime":422.44,"body":"know, by putting this first it will positively influence the rest of my day,"},{"speaker":"[aaron_straker]","startTime":422.76,"endTime":426.92,"body":"as opposed to like. If I put it at the end, parts of my day can negatively"},{"speaker":"[aaron_straker]","startTime":427.08,"endTime":432.76,"body":"influence my like proclivity to go to the gym type of thing and push it. Um,"},{"speaker":"[aaron_straker]","startTime":434.04,"endTime":437.56,"body":"So there's that and then on a from a Oa. Yeah, good."},{"speaker":"[bryan_boorstein]","startTime":436.581,"endTime":440.421,"body":"So, yeah, so I think you're going to really like it. I think like I've been"},{"speaker":"[bryan_boorstein]","startTime":440.501,"endTime":444.261,"body":"doing the A A M workout where I basically like I roll into the gym casually"},{"speaker":"[bryan_boorstein]","startTime":444.341,"endTime":447.701,"body":"At eight. I'm like updating, inst, Gram. and you know, drinking my protein"},{"speaker":"[bryan_boorstein]","startTime":447.861,"endTime":452.261,"body":"or, and then my first set is like between eight thirty and nine, and by"},{"speaker":"[bryan_boorstein]","startTime":452.421,"endTime":456.341,"body":"like ten, ten thirty, I'm out and I feel like it's very invigorating for"},{"speaker":"[bryan_boorstein]","startTime":456.341,"endTime":459.941,"body":"the day. Like you kind of alluded to it. It really sets your mind clears"},{"speaker":"[bryan_boorstein]","startTime":460.101,"endTime":463.141,"body":"you up, and you can even use the gym time. It's like time to think about"},{"speaker":"[bryan_boorstein]","startTime":463.301,"endTime":466.981,"body":"what you're going to execute that day and uh and really kind of get good."},{"speaker":"[bryan_boorstein]","startTime":467.141,"endTime":469.941,"body":"focus on it. so so I think you're going to really dig it and I like that"},{"speaker":"[bryan_boorstein]","startTime":469.761,"endTime":470.761,"body":"you made that"},{"speaker":"[bryan_boorstein]","startTime":470.581,"endTime":489.141,"body":"changeol,"},{"speaker":"[aaron_straker]","startTime":471.16,"endTime":474.44,"body":"Yeah, I'm really really excited about it and then it gives me like a big"},{"speaker":"[aaron_straker]","startTime":475.16,"endTime":479.32,"body":"like. I'll really hit my stride of work at like ten. you know ten thirty. but"},{"speaker":"[aaron_straker]","startTime":479.4,"endTime":483.0,"body":"then I have like ten thirty to like seven. eight p. M. Let, let's say a"},{"speaker":"[aaron_straker]","startTime":483.16,"endTime":486.76,"body":"realistically and then slowly I'll try and work that back to like work and I"},{"speaker":"[aaron_straker]","startTime":486.76,"endTime":487.96,"body":"am excited about that."},{"speaker":"[aaron_straker]","startTime":489.88,"endTime":495.48,"body":"Yeah, and then uh, the last update for me, I have uh, settled into a new"},{"speaker":"[aaron_straker]","startTime":495.64,"endTime":501.16,"body":"training split that I wanted to test and it is an uncommon split and it is a"},{"speaker":"[aaron_straker]","startTime":501.88,"endTime":507.96,"body":"eight session cycle that I will probably perform over eleven days. Um,"},{"speaker":"[aaron_straker]","startTime":509.08,"endTime":511.08,"body":"and I have things split up as"},{"speaker":"[aaron_straker]","startTime":511.74,"endTime":512.74,"body":"chest,"},{"speaker":"[aaron_straker]","startTime":513.4,"endTime":515.0,"body":"rear delts and Abbs,"},{"speaker":"[aaron_straker]","startTime":516.12,"endTime":521.88,"body":"back in lateral deuts the chess. They also has anterior delts, Um, and then a"},{"speaker":"[aaron_straker]","startTime":521.7,"endTime":522.7,"body":"quad"},{"speaker":"[aaron_straker]","startTime":523.72,"endTime":528.8399999999999,"body":"abs and tricepts, hamsterring, bicepts and calfs,"},{"speaker":"[aaron_straker]","startTime":529.96,"endTime":534.9200000000001,"body":"and it's I. It's different, but I enjoy it. Um. It's different in the fact"},{"speaker":"[aaron_straker]","startTime":534.94,"endTime":535.94,"body":"that like I'm not,"},{"speaker":"[aaron_straker]","startTime":537.08,"endTime":541.48,"body":"I can really just focus on like I have like these two cheests exercises. I'm"},{"speaker":"[aaron_straker]","startTime":541.64,"endTime":544.68,"body":"going to perform them like really really well and then I'm also"},{"speaker":"[aaron_straker]","startTime":546.12,"endTime":550.6,"body":"not half assing my tri upp, and biep work because I have them like separated"},{"speaker":"[aaron_straker]","startTime":550.84,"endTime":554.44,"body":"off. Um, so it has been cool. I've been through. I'm finished. I've like the"},{"speaker":"[aaron_straker]","startTime":554.52,"endTime":558.44,"body":"first. I've like two more sessions, so like session seven, eight that I need"},{"speaker":"[aaron_straker]","startTime":558.52,"endTime":561.88,"body":"to like tests and then I, I'm uh, going to get into the swing of things of"},{"speaker":"[aaron_straker]","startTime":561.88,"endTime":565.96,"body":"like having everything in place, but I really really like it so far. Um, and"},{"speaker":"[aaron_straker]","startTime":566.12,"endTime":570.28,"body":"I've been like. Like with anything I do. I, I, I jump in a little bit too"},{"speaker":"[aaron_straker]","startTime":570.36,"endTime":572.28,"body":"hard and I've been super fucking so"},{"speaker":"[bryan_boorstein]","startTime":573.461,"endTime":578.661,"body":"So I love that that you did this. Of course, I'm a huge fan of setting."},{"speaker":"[bryan_boorstein]","startTime":578.901,"endTime":582.261,"body":"setting. training splits up that way and it's very like individual to you,"},{"speaker":"[bryan_boorstein]","startTime":582.421,"endTime":585.781,"body":"right. It's exactly what you need with the frequency that you need so that"},{"speaker":"[bryan_boorstein]","startTime":585.861,"endTime":589.461,"body":"it works out. Um, so it's not like we're creating the split to try to be"},{"speaker":"[bryan_boorstein]","startTime":589.541,"endTime":592.981,"body":"like contrary, and just to do it be like we don't need that normal split."},{"speaker":"[bryan_boorstein]","startTime":592.801,"endTime":593.801,"body":"you know."},{"speaker":"[aaron_straker]","startTime":593.26,"endTime":594.26,"body":"Mhm"},{"speaker":"[bryan_boorstein]","startTime":594.901,"endTime":599.701,"body":"So so anyway, I love that. I think that's super cool. and Um, I had a"},{"speaker":"[bryan_boorstein]","startTime":599.861,"endTime":603.941,"body":"question about whether because you listed four workouts and said it was"},{"speaker":"[bryan_boorstein]","startTime":604.181,"endTime":608.261,"body":"eight Uh sessions. So what changes in the second rotation through?"},{"speaker":"[aaron_straker]","startTime":609.24,"endTime":614.04,"body":"exercise selection. Yeah, just to just to building a little bit more, Um."},{"speaker":"[aaron_straker]","startTime":614.58,"endTime":615.58,"body":"Variation, and"},{"speaker":"[bryan_boorstein]","startTime":615.161,"endTime":616.161,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":615.56,"endTime":619.72,"body":"then this is something that I will offer to my clientele who want a little"},{"speaker":"[aaron_straker]","startTime":619.72,"endTime":623.16,"body":"bit more variation. Like to be completely honest. If I had it my way, I would"},{"speaker":"[aaron_straker]","startTime":623.24,"endTime":627.56,"body":"repeat after the four sessions cause I'm just going to pick my my favorites,"},{"speaker":"[aaron_straker]","startTime":627.34,"endTime":628.34,"body":"you know,"},{"speaker":"[bryan_boorstein]","startTime":627.721,"endTime":628.721,"body":"right,"},{"speaker":"[aaron_straker]","startTime":628.12,"endTime":634.76,"body":"but I'm really exploring a little bit more of exercise. variation. Um, just"},{"speaker":"[aaron_straker]","startTime":635.08,"endTime":639.48,"body":"to get out of my own comfort. zone around it because I'm like Okay, we have"},{"speaker":"[aaron_straker]","startTime":639.18,"endTime":640.18,"body":"a"},{"speaker":"[aaron_straker]","startTime":641.0,"endTime":643.96,"body":"like. For example, let's let's talk quater, because that's that's what we"},{"speaker":"[aaron_straker]","startTime":644.04,"endTime":647.0,"body":"talk about the most I can have like a in this gym right, I can have a."},{"speaker":"[aaron_straker]","startTime":647.08,"endTime":650.44,"body":"There's a. there's a belt squat. there's a pit shark. we have like a, um, a"},{"speaker":"[aaron_straker]","startTime":650.52,"endTime":654.76,"body":"Smith machine barbe or sorry, like a Smith machine back squat. You can do uh,"},{"speaker":"[aaron_straker]","startTime":654.84,"endTime":657.88,"body":"with the heel elevated wedge. They have the prime wedges there. I did that."},{"speaker":"[aaron_straker]","startTime":658.04,"endTime":663.4,"body":"that's great. We have a pendulum. we have, Uh, like a a Cybex squat press,"},{"speaker":"[aaron_straker]","startTime":663.64,"endTime":664.76,"body":"right, that lever one that"},{"speaker":"[bryan_boorstein]","startTime":664.401,"endTime":665.401,"body":"yp,"},{"speaker":"[aaron_straker]","startTime":664.84,"endTime":668.76,"body":"I found I like really well after I actually tried to use it instead of just"},{"speaker":"[aaron_straker]","startTime":668.84,"endTime":672.44,"body":"bitching about it and hating it for no reason, and then a Arsenal hack squad."},{"speaker":"[aaron_straker]","startTime":672.68,"endTime":674.2,"body":"So those are like five really"},{"speaker":"[bryan_boorstein]","startTime":674.521,"endTime":675.521,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":674.94,"endTime":675.94,"body":"good options."},{"speaker":"[aaron_straker]","startTime":677.64,"endTime":680.76,"body":"Normal. I' be like I'm just to the fucking penilem twice a week. I'm goingnna"},{"speaker":"[aaron_straker]","startTime":680.84,"endTime":684.04,"body":"do it in like a six eight, and then like an A at ten to twelve. Repra"},{"speaker":"[bryan_boorstein]","startTime":684.201,"endTime":685.201,"body":"right, right,"},{"speaker":"[aaron_straker]","startTime":684.44,"endTime":690.76,"body":"trade be can just push that, but just exploring variation for my own kind of"},{"speaker":"[aaron_straker]","startTime":690.84,"endTime":695.24,"body":"like personal growth, really, and being able to program Um from up from"},{"speaker":"[aaron_straker]","startTime":695.56,"endTime":696.76,"body":"outside my comfort. zone,"},{"speaker":"[aaron_straker]","startTime":698.04,"endTime":700.12,"body":"and realizing that uh,"},{"speaker":"[aaron_straker]","startTime":701.48,"endTime":704.68,"body":"that's really my main. My main target there is to expand my own kind of"},{"speaker":"[aaron_straker]","startTime":704.76,"endTime":707.88,"body":"personal knowledge And not hey, this tool works. So I'm just going to like"},{"speaker":"[aaron_straker]","startTime":708.04,"endTime":712.28,"body":"only use this one tool. Uh, and it's been fun and I'm going to do about"},{"speaker":"[aaron_straker]","startTime":712.44,"endTime":717.32,"body":"seventy percent lengthened uh, overload volume to to thirty, Uh, and I'm"},{"speaker":"[aaron_straker]","startTime":717.56,"endTime":719.0,"body":"really really excited about it."},{"speaker":"[bryan_boorstein]","startTime":719.461,"endTime":724.101,"body":"very cool. I also love that you are splitting up quads and has, because"},{"speaker":"[bryan_boorstein]","startTime":724.261,"endTime":727.141,"body":"that's another thing that I have done, you know in the last six eight"},{"speaker":"[bryan_boorstein]","startTime":727.301,"endTime":731.781,"body":"months, and a huge fan of the way. It just allows you to put much more"},{"speaker":"[bryan_boorstein]","startTime":731.861,"endTime":736.741,"body":"intensity and focus into that area and it's much easier after a hard quad"},{"speaker":"[bryan_boorstein]","startTime":736.981,"endTime":740.981,"body":"or ha, to come back and do some upper body than it is to have to do the"},{"speaker":"[bryan_boorstein]","startTime":741.061,"endTime":744.501,"body":"other part of your legs, so I'm a big fan of that too"},{"speaker":"[aaron_straker]","startTime":745.0,"endTime":748.6,"body":"And that's what I'm going to test this week is the order. whether I want to"},{"speaker":"[aaron_straker]","startTime":748.68,"endTime":752.04,"body":"put the back day in between the quad and the hamda or not."},{"speaker":"[bryan_boorstein]","startTime":752.681,"endTime":753.681,"body":"cool."},{"speaker":"[aaron_straker]","startTime":753.24,"endTime":758.12,"body":"Um. This is my, admittedly, my first time like really giving it a true effort"},{"speaker":"[aaron_straker]","startTime":758.52,"endTime":763.0,"body":"splitting them, and like you said, the reasoning is because like they're both"},{"speaker":"[aaron_straker]","startTime":763.24,"endTime":766.44,"body":"such big muscle groups, and let's face it, anyt time you hit in the quads're,"},{"speaker":"[aaron_straker]","startTime":766.52,"endTime":769.32,"body":"going be hitting some glue and then any kind of hip piing on the hams. You're"},{"speaker":"[aaron_straker]","startTime":769.4,"endTime":772.68,"body":"going to be hitting some glue too, and when you do 'em all at once like it's"},{"speaker":"[aaron_straker]","startTime":772.84,"endTime":777.0,"body":"just like kind of c, n s overloading. and like I, I mean, I'll make myself"},{"speaker":"[aaron_straker]","startTime":777.32,"endTime":781.72,"body":"sick on on those leg days just because it's it's a lot. You know. It's a lot"},{"speaker":"[aaron_straker]","startTime":781.88,"endTime":785.8,"body":"on your on your system to really push yourself to that like one r i r, and"},{"speaker":"[aaron_straker]","startTime":785.88,"endTime":790.6,"body":"these sorts of things, and then just by splitting that it like I do like you"},{"speaker":"[aaron_straker]","startTime":790.68,"endTime":795.24,"body":"know, my, let's say like six to eight hard sets on my on my ham strings, and"},{"speaker":"[aaron_straker]","startTime":795.24,"endTime":798.44,"body":"I'm like Well, there's no quatz now, which is I'm I'm going to go do some"},{"speaker":"[bryan_boorstein]","startTime":795.441,"endTime":796.441,"body":"y. Mhm,"},{"speaker":"[aaron_straker]","startTime":798.6,"endTime":802.36,"body":"some tricepts now, which is super fucking chill, and then hit like three sets"},{"speaker":"[aaron_straker]","startTime":802.42,"endTime":803.42,"body":"of calbs and go home."},{"speaker":"[bryan_boorstein]","startTime":803.361,"endTime":804.361,"body":"Yep, yep,"},{"speaker":"[aaron_straker]","startTime":803.8,"endTime":807.16,"body":"You know, so it's like my hard work is done now. I can do some tricepts which"},{"speaker":"[aaron_straker]","startTime":807.24,"endTime":811.24,"body":"is super chill as opposed to like. Oh, I just took you know, r. d ls. to"},{"speaker":"[aaron_straker]","startTime":811.56,"endTime":815.56,"body":"like two r. i r. and they're all shaky and stuff like that. Now I need to go"},{"speaker":"[aaron_straker]","startTime":815.64,"endTime":817.0,"body":"on the fucking leg press."},{"speaker":"[aaron_straker]","startTime":818.68,"endTime":822.28,"body":"so yeah, I. I' I've really been thoroughly enjoying it so far."},{"speaker":"[bryan_boorstein]","startTime":823.301,"endTime":827.701,"body":"yeah, yeah, one thing I did notice in that Uh, that happened in my program"},{"speaker":"[bryan_boorstein]","startTime":828.181,"endTime":833.061,"body":"is I had a ref elevated split squad on my quad day, but it was making my"},{"speaker":"[bryan_boorstein]","startTime":833.221,"endTime":838.901,"body":"ass so sore that I couldn't do my ham string day, so I had to take out the"},{"speaker":"[bryan_boorstein]","startTime":838.981,"endTime":842.981,"body":"the single leg split squat and I ended up putting in a sissy squat to get"},{"speaker":"[bryan_boorstein]","startTime":843.061,"endTime":846.181,"body":"that like lengthened Reck Fam, which is what I was going for with that"},{"speaker":"[bryan_boorstein]","startTime":845.921,"endTime":846.921,"body":"movement,"},{"speaker":"[aaron_straker]","startTime":846.46,"endTime":847.46,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":847.061,"endTime":851.061,"body":"Um, to specifically take the glue out of it. So, though that's like one"},{"speaker":"[bryan_boorstein]","startTime":851.221,"endTime":854.501,"body":"little kind of nuance thing that if people are thinking about, you know"},{"speaker":"[bryan_boorstein]","startTime":854.661,"endTime":858.581,"body":"designing a program with that in mind, that something I made a mistake of"},{"speaker":"[bryan_boorstein]","startTime":858.441,"endTime":859.441,"body":"in the beginning."},{"speaker":"[aaron_straker]","startTime":859.72,"endTime":863.8,"body":"Yeah, for me, and this is something that I've had to. I've moved a. I mean,"},{"speaker":"[aaron_straker]","startTime":863.88,"endTime":867.88,"body":"don't so like the Re, elevated split squad, The Bulgarian split squad. It is"},{"speaker":"[aaron_straker]","startTime":867.96,"endTime":870.84,"body":"a fantastic movement that I've loved for a really long time."},{"speaker":"[aaron_straker]","startTime":871.96,"endTime":877.0,"body":"However, if I'm being really brutally honest with myself when I perform it,"},{"speaker":"[aaron_straker]","startTime":877.08,"endTime":880.6,"body":"it is overwhelmingly hip and glue dominant. Based on."},{"speaker":"[aaron_straker]","startTime":881.64,"endTime":885.48,"body":"I mean, my biggest thought is the moment are because I can't. I'm when when"},{"speaker":"[aaron_straker]","startTime":885.56,"endTime":888.84,"body":"I'm doing it like that that dumbbell is sign. it's basically right outside."},{"speaker":"[aaron_straker]","startTime":888.82,"endTime":889.82,"body":"My knee is where"},{"speaker":"[bryan_boorstein]","startTime":889.241,"endTime":890.241,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":889.64,"endTime":893.4,"body":"I'm holding it. So that moment, arm at the hip is so much greater, and I, I"},{"speaker":"[aaron_straker]","startTime":893.48,"endTime":897.56,"body":"mean, I'll do everything I can to like, try and stay upright or re. I mean,"},{"speaker":"[aaron_straker]","startTime":897.64,"endTime":901.0,"body":"when I do it, I really drive the knee over the toe, but every time after"},{"speaker":"[aaron_straker]","startTime":901.24,"endTime":907.72,"body":"that, uh, my ass is fucking smoked and my quads are like a little bit, you"},{"speaker":"[aaron_straker]","startTime":907.8,"endTime":911.8,"body":"know, fatigued. So it's just something that like. If you are, you know using"},{"speaker":"[aaron_straker]","startTime":911.88,"endTime":915.88,"body":"that for a quad movement It Y you like? Like you said. You have to pay"},{"speaker":"[aaron_straker]","startTime":916.04,"endTime":918.76,"body":"attention to your what it's doing for the gloop and stuff"},{"speaker":"[bryan_boorstein]","startTime":918.441,"endTime":919.441,"body":"mhm,"},{"speaker":"[aaron_straker]","startTime":918.84,"endTime":921.4,"body":"like that. Because it, you know, I've found the exact same."},{"speaker":"[bryan_boorstein]","startTime":921.781,"endTime":925.861,"body":"y, but overall super cool and really excited to follow along with this new"},{"speaker":"[bryan_boorstein]","startTime":926.181,"endTime":927.781,"body":"um adventure of your seproqual."},{"speaker":"[aaron_straker]","startTime":927.96,"endTime":931.4,"body":"Yeah, I'm excited about it. Ready. jump into today's topic."},{"speaker":"[aaron_straker]","startTime":933.4,"endTime":936.68,"body":"So this is something that I thought was really really interesting that I"},{"speaker":"[aaron_straker]","startTime":936.84,"endTime":939.88,"body":"wanted to talk about. Because you came from. Where did you just come from?"},{"speaker":"[aaron_straker]","startTime":939.62,"endTime":940.62,"body":"Cancun?"},{"speaker":"[bryan_boorstein]","startTime":940.661,"endTime":942.021,"body":"Yeah, Mexico. Yep,"},{"speaker":"[aaron_straker]","startTime":941.72,"endTime":944.92,"body":"Yeah, so you're a you're can'k. You in Mexico came back and your weight was"},{"speaker":"[aaron_straker]","startTime":945.0,"endTime":951.16,"body":"down right and then kind of very coincidentally. Um around that same time I"},{"speaker":"[aaron_straker]","startTime":951.24,"endTime":954.84,"body":"was super. I mean, I'm not going to say I was super sick. I was sick and I"},{"speaker":"[aaron_straker]","startTime":954.92,"endTime":959.0,"body":"lost a considerable amount of weight which I'm still trying to claw back, and"},{"speaker":"[aaron_straker]","startTime":959.8,"endTime":963.24,"body":"we kind of joked about like every time I take a trip or on vacation like I"},{"speaker":"[aaron_straker]","startTime":963.34,"endTime":964.34,"body":"lose weight as well,"},{"speaker":"[aaron_straker]","startTime":965.48,"endTime":966.6,"body":"And that is very"},{"speaker":"[aaron_straker]","startTime":968.12,"endTime":972.36,"body":"uncommon for a a majority of people. A lot of people will have fears around"},{"speaker":"[aaron_straker]","startTime":972.6,"endTime":977.24,"body":"taking a trip, Their macros, et cetera because they don't want to like"},{"speaker":"[aaron_straker]","startTime":978.2,"endTime":981.96,"body":"sabotage. I'm using sabotage, and like airquotes here. All the progress"},{"speaker":"[aaron_straker]","startTime":982.12,"endTime":983.16,"body":"they've made and"},{"speaker":"[aaron_straker]","startTime":984.28,"endTime":989.64,"body":"what I wanted to talk about on what I truly think it comes down to is what"},{"speaker":"[aaron_straker]","startTime":989.88,"endTime":991.56,"body":"you use vacation for."},{"speaker":"[aaron_straker]","startTime":992.6,"endTime":998.52,"body":"And if you go on vacation to just like binge, drink and eat a bunch of like"},{"speaker":"[aaron_straker]","startTime":999.32,"endTime":1004.28,"body":"you know, really high choric meals. there's no real way around that because"},{"speaker":"[aaron_straker]","startTime":1004.44,"endTime":1007.8,"body":"of the decisions you're making. But if you treat vacation as like a what I"},{"speaker":"[aaron_straker]","startTime":1007.96,"endTime":1012.76,"body":"like to use for is just like a rest and distress period or a life enjoyment"},{"speaker":"[aaron_straker]","startTime":1013.08,"endTime":1019.8,"body":"period, and so practice some of those things you enjoy, Um. And for us, a"},{"speaker":"[aaron_straker]","startTime":1020.04,"endTime":1025.0,"body":"part of like the my coaching system is to eat a higher frequency of meals, a"},{"speaker":"[aaron_straker]","startTime":1025.24,"endTime":1030.28,"body":"high volume of meals, a high maintenance calorie. When you go on vacation or"},{"speaker":"[aaron_straker]","startTime":1030.3600000000001,"endTime":1034.52,"body":"take a trip, your meal frequency will reduce just through pure um"},{"speaker":"[aaron_straker]","startTime":1034.92,"endTime":1039.3200000000002,"body":"convenience. And it's common that a lot of my clientele will come back"},{"speaker":"[aaron_straker]","startTime":1039.56,"endTime":1043.56,"body":"underweight as well, so I just wanted to kind of explore these a little bit."},{"speaker":"[aaron_straker]","startTime":1043.8,"endTime":1048.92,"body":"Explain them, break them down so that the listeners can you know potentially"},{"speaker":"[aaron_straker]","startTime":1049.4,"endTime":1052.52,"body":"attest and see if this is a a methodology they would like to use for their"},{"speaker":"[aaron_straker]","startTime":1052.68,"endTime":1057.64,"body":"vacation so that they can kind of remove that fear of you know, sabotageing"},{"speaker":"[aaron_straker]","startTime":1058.04,"endTime":1061.64,"body":"progress just because you're taking a vacation with your family or something."},{"speaker":"[bryan_boorstein]","startTime":1062.841,"endTime":1063.841,"body":"yeah, totally."},{"speaker":"[bryan_boorstein]","startTime":1065.141,"endTime":1067.141,"body":"I. uh. I think the point you brought up about"},{"speaker":"[bryan_boorstein]","startTime":1068.181,"endTime":1071.381,"body":"the type of vacation you go on is super relevant because"},{"speaker":"[bryan_boorstein]","startTime":1073.381,"endTime":1074.581,"body":"if you're going on a cruise,"},{"speaker":"[bryan_boorstein]","startTime":1076.021,"endTime":1078.581,"body":"it's almost impossible not to be"},{"speaker":"[bryan_boorstein]","startTime":1080.101,"endTime":1084.581,"body":"relatively sedentary. And so even when they dock and let you off the boat,"},{"speaker":"[bryan_boorstein]","startTime":1084.741,"endTime":1087.541,"body":"it's like sure, you have a few hours where you can go Like walk around and"},{"speaker":"[bryan_boorstein]","startTime":1087.541,"endTime":1090.501,"body":"explore That great, but you really are like stuck on this boat."},{"speaker":"[bryan_boorstein]","startTime":1092.101,"endTime":1097.061,"body":"Plus there's food available all the time. and uh, the point you made about"},{"speaker":"[bryan_boorstein]","startTime":1097.301,"endTime":1102.661,"body":"food frequency is also probably one of the biggest contributors to to"},{"speaker":"[bryan_boorstein]","startTime":1102.741,"endTime":1106.821,"body":"waitight loss, because when there's around, I tend to eat much more often."},{"speaker":"[bryan_boorstein]","startTime":1107.541,"endTime":1110.821,"body":"Uh, especially because I don't eat until later in the day. Usually,"},{"speaker":"[aaron_straker]","startTime":1111.18,"endTime":1112.18,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":1111.621,"endTime":1116.901,"body":"um, those afternoon hours are filled with a lot of grazing Generally, and"},{"speaker":"[bryan_boorstein]","startTime":1117.061,"endTime":1120.981,"body":"when I go on vacation, I really am like at the place we were saying in"},{"speaker":"[bryan_boorstein]","startTime":1121.061,"endTime":1126.981,"body":"Cancun, it was. Uh, you know lunch was what? eleven to one thirty, and then"},{"speaker":"[bryan_boorstein]","startTime":1127.061,"endTime":1130.901,"body":"the place is shut down until three thirty or four when they open for for"},{"speaker":"[bryan_boorstein]","startTime":1131.061,"endTime":1136.101,"body":"dinner. Um, so you really didn't have as many opportunities to eat, so even"},{"speaker":"[bryan_boorstein]","startTime":1136.261,"endTime":1139.461,"body":"at a moment where I would be likely to walk into the kitchen, open the"},{"speaker":"[bryan_boorstein]","startTime":1139.461,"endTime":1143.461,"body":"fridge and be like, Oh food like I could. I could have that fleeting moment"},{"speaker":"[bryan_boorstein]","startTime":1143.701,"endTime":1146.901,"body":"of like I would eat food if it was available right now, but then that"},{"speaker":"[bryan_boorstein]","startTime":1147.061,"endTime":1149.941,"body":"moment passes because it's not like right there in front of me. You know,"},{"speaker":"[bryan_boorstein]","startTime":1150.021,"endTime":1153.461,"body":"so maybe I have a protein bar. so I grab one out of my my bag and I eat a"},{"speaker":"[bryan_boorstein]","startTime":1153.541,"endTime":1156.501,"body":"protein barb. But that's way different than eating like a full meal or"},{"speaker":"[bryan_boorstein]","startTime":1156.581,"endTime":1159.141,"body":"something along those lines, So um, super good points"},{"speaker":"[aaron_straker]","startTime":1159.88,"endTime":1164.52,"body":"Yeah, and the the cruise was a really good, uh, b, uh point, because I, I"},{"speaker":"[aaron_straker]","startTime":1164.52,"endTime":1168.36,"body":"didn't consider that and yes, I could. I've never been on a real cruise."},{"speaker":"[aaron_straker]","startTime":1168.6,"endTime":1172.04,"body":"Actually, so I could never. Even. I just don't have experience with that, so"},{"speaker":"[aaron_straker]","startTime":1172.04,"endTime":1176.44,"body":"I would never even would have crossed my mind, but that is A is a really"},{"speaker":"[aaron_straker]","startTime":1176.6,"endTime":1180.44,"body":"really good point I would recommend like on vacation. still keeping like your"},{"speaker":"[aaron_straker]","startTime":1181.0,"endTime":1186.6,"body":"more or less set meal. Like knowing how many meals you're going to eat, and"},{"speaker":"[aaron_straker]","startTime":1186.76,"endTime":1190.04,"body":"not just like playing it by your type of deal, Because what you don't want is"},{"speaker":"[aaron_straker]","startTime":1190.12,"endTime":1194.2,"body":"like. Oh, well, I didn't eat breakfast today, and then you know we go to"},{"speaker":"[aaron_straker]","startTime":1194.28,"endTime":1198.52,"body":"brunch and brunches like coffee and fruit, and then at two p. M, your"},{"speaker":"[aaron_straker]","startTime":1198.76,"endTime":1202.44,"body":"ravenous and you eat like sixteen tacos or something like that. You know what"},{"speaker":"[aaron_straker]","startTime":1202.44,"endTime":1208.04,"body":"I mean. So like not allowing yourself to be put in a position where your um"},{"speaker":"[aaron_straker]","startTime":1208.44,"endTime":1213.8,"body":"choices are limited by purely circumstance. So that sort of thing, and then"},{"speaker":"[aaron_straker]","startTime":1214.12,"endTime":1218.28,"body":"the kind of shift that I wanted to to kick us off with until we jump into"},{"speaker":"[aaron_straker]","startTime":1218.36,"endTime":1224.36,"body":"some of the uh, like uh notes I have here is really thinking about it from a"},{"speaker":"[aaron_straker]","startTime":1224.44,"endTime":1228.36,"body":"lifestyle standpoint. So for myself for Brian,"},{"speaker":"[aaron_straker]","startTime":1229.88,"endTime":1235.24,"body":"this is like a lot of our habits is really rooted in our lifestyle right. So"},{"speaker":"[aaron_straker]","startTime":1235.64,"endTime":1239.8,"body":"when we go on vacation, like we talked about briefly like I still want to go"},{"speaker":"[aaron_straker]","startTime":1239.88,"endTime":1243.48,"body":"to the gym on vacation, Because it is something that I love to do. I love"},{"speaker":"[aaron_straker]","startTime":1243.72,"endTime":1246.36,"body":"that feeling of getting a little bit sweaty doing"},{"speaker":"[aaron_straker]","startTime":1247.56,"endTime":1252.84,"body":"hard physical work. You know is is an enjoyment to me. I think maybe not so"},{"speaker":"[aaron_straker]","startTime":1252.92,"endTime":1256.44,"body":"much in actual enjoyment. but it's like I've made it mean something in my"},{"speaker":"[aaron_straker]","startTime":1256.52,"endTime":1260.2,"body":"mind, so that I enjoy it now because I know I'm contributing to my health."},{"speaker":"[aaron_straker]","startTime":1260.68,"endTime":1265.24,"body":"longevity. you know, bone density eats something of that sort, where I now"},{"speaker":"[aaron_straker]","startTime":1265.32,"endTime":1266.92,"body":"reinforce that pattern as a"},{"speaker":"[bryan_boorstein]","startTime":1267.001,"endTime":1268.001,"body":"pluss your ghost."},{"speaker":"[aaron_straker]","startTime":1267.08,"endTime":1269.56,"body":"positive in my life. And yeah, and my goals,"},{"speaker":"[aaron_straker]","startTime":1270.6,"endTime":1273.4,"body":"Um, and I enjoy"},{"speaker":"[aaron_straker]","startTime":1274.44,"endTime":1279.16,"body":"eating food that I know is beneficial for my body. So when I go on vacation,"},{"speaker":"[aaron_straker]","startTime":1279.24,"endTime":1282.52,"body":"I'm not just like. Oh, I'm just going to eat lasagna for like four nights,"},{"speaker":"[aaron_straker]","startTime":1282.68,"endTime":1286.36,"body":"because I know it's going to make me feel terrible and I don't want to feel"},{"speaker":"[aaron_straker]","startTime":1286.52,"endTime":1290.12,"body":"terrible. I really chase that feeling of feeling good. So I think when you"},{"speaker":"[aaron_straker]","startTime":1290.28,"endTime":1295.24,"body":"put those at the forefront, it really helps shift what vacation might mean to"},{"speaker":"[aaron_straker]","startTime":1295.32,"endTime":1299.0,"body":"you Like if you go on vacation like, I can't wait to just get blackout drunk"},{"speaker":"[aaron_straker]","startTime":1300.04,"endTime":1304.28,"body":"on the beach drinking, you know, six hundred calorie margaritas every day."},{"speaker":"[aaron_straker]","startTime":1305.0,"endTime":1309.72,"body":"I'm not saying that is wrong, but it may be there. There's a dicootomy"},{"speaker":"[aaron_straker]","startTime":1310.04,"endTime":1314.84,"body":"between that decision and the type of lifestyle kind of decisions that I'm"},{"speaker":"[aaron_straker]","startTime":1315.08,"endTime":1319.72,"body":"referring to at large, and in that you may just have to choose which is most"},{"speaker":"[aaron_straker]","startTime":1319.96,"endTime":1323.56,"body":"important to you and realize, Hey, if you want to just binge drink six"},{"speaker":"[aaron_straker]","startTime":1323.8,"endTime":1328.12,"body":"hundred calorie margaritas' on the beach for two or three days in a row Like"},{"speaker":"[aaron_straker]","startTime":1328.2,"endTime":1333.08,"body":"you're wait. You will likely be higher when you come back, and majority of"},{"speaker":"[aaron_straker]","startTime":1333.16,"endTime":1337.0,"body":"that's going to be like inflammation and sort of things. But I just want to"},{"speaker":"[aaron_straker]","startTime":1338.12,"endTime":1342.04,"body":"really kind of separate the two from A from A from a standpoint of how are"},{"speaker":"[aaron_straker]","startTime":1342.12,"endTime":1345.4,"body":"you approaching And what are you? What is the reason of this? C."},{"speaker":"[bryan_boorstein]","startTime":1346.901,"endTime":1351.861,"body":"Yeah, I think that uh, for me steps are always higher on vacation. It's"},{"speaker":"[bryan_boorstein]","startTime":1352.021,"endTime":1355.781,"body":"almost like just something that happens without even trying. Uh, just"},{"speaker":"[bryan_boorstein]","startTime":1355.941,"endTime":1359.861,"body":"because you're walking from everywhere, like in my, I would. ha, I would"},{"speaker":"[bryan_boorstein]","startTime":1359.941,"endTime":1362.981,"body":"not sign up for a vacation where I couldn't walk everywhere. Like if I was"},{"speaker":"[bryan_boorstein]","startTime":1363.061,"endTime":1365.861,"body":"somewhere where I was like, Okay, you're here and now you're have to drive"},{"speaker":"[bryan_boorstein]","startTime":1366.021,"endTime":1370.261,"body":"or take trains, or it is to get all the places you want to go. That's not"},{"speaker":"[bryan_boorstein]","startTime":1370.421,"endTime":1375.141,"body":"my type of vaation. I want to be able to walk consistently, maybe average"},{"speaker":"[bryan_boorstein]","startTime":1375.381,"endTime":1381.301,"body":"fifteen to twenty, twenty five thousand steps, even um on on vacation, and"},{"speaker":"[bryan_boorstein]","startTime":1381.461,"endTime":1384.741,"body":"uh, and that's just I enjoy that like I want to explore it. but I want to"},{"speaker":"[bryan_boorstein]","startTime":1384.741,"endTime":1388.821,"body":"explore it in like a real way where I'm like part of it and there's nothing"},{"speaker":"[bryan_boorstein]","startTime":1389.221,"endTime":1392.661,"body":"more organic than like walking somewhere and being part of that experience."},{"speaker":"[aaron_straker]","startTime":1393.64,"endTime":1395.64,"body":"I agree one hundred percent, and"},{"speaker":"[aaron_straker]","startTime":1396.68,"endTime":1400.84,"body":"when you what you said about like just exploring and like walking, that is my"},{"speaker":"[aaron_straker]","startTime":1401.0,"endTime":1405.32,"body":"favorite part of going somewhere new. just walking around and looking to the"},{"speaker":"[aaron_straker]","startTime":1405.4,"endTime":1409.32,"body":"left and looking to the right, and everything is a new visual experience."},{"speaker":"[aaron_straker]","startTime":1409.72,"endTime":1414.36,"body":"I've never seen any of this before, so everything is brand new. I love that"},{"speaker":"[aaron_straker]","startTime":1414.92,"endTime":1418.6,"body":"and the walking on vacation. It's it's simple. It's the spending the time out"},{"speaker":"[aaron_straker]","startTime":1418.76,"endTime":1422.12,"body":"in the sun. I would imagine for a majority of people they will go vacation"},{"speaker":"[aaron_straker]","startTime":1422.28,"endTime":1426.76,"body":"where it's warm and sunny. not always, but that simple walking around like"},{"speaker":"[aaron_straker]","startTime":1427.0,"endTime":1433.08,"body":"people really really underestimate the impact of of of just a simple high"},{"speaker":"[aaron_straker]","startTime":1433.32,"endTime":1437.0,"body":"step count on your day. and when you're like, let's say you're staying in the"},{"speaker":"[aaron_straker]","startTime":1437.0,"endTime":1440.36,"body":"hotel right, Your walk just to get out to like. the lobby of the hotel is"},{"speaker":"[aaron_straker]","startTime":1440.52,"endTime":1444.44,"body":"usually a good amount, and you're doing that a few times, walking to and from"},{"speaker":"[aaron_straker]","startTime":1444.68,"endTime":1448.36,"body":"like restaurants and stuff walking. You get coffee like it really adds up in"},{"speaker":"[aaron_straker]","startTime":1448.36,"endTime":1452.76,"body":"that fifteen thousand steps per day becomes pretty simple to do when you're"},{"speaker":"[aaron_straker]","startTime":1453.72,"endTime":1457.24,"body":"very relatively active. Just going to look at some things."},{"speaker":"[bryan_boorstein]","startTime":1457.641,"endTime":1458.641,"body":"Yeah, totally"},{"speaker":"[aaron_straker]","startTime":1461.16,"endTime":1464.12,"body":"Another thing that we wanted to talk about. so we covered like the kind of"},{"speaker":"[aaron_straker]","startTime":1464.2,"endTime":1465.32,"body":"training a little bit, and"},{"speaker":"[aaron_straker]","startTime":1466.6,"endTime":1470.92,"body":"I would approach it from an enjoyment standpoint right. So something that I"},{"speaker":"[aaron_straker]","startTime":1471.08,"endTime":1475.48,"body":"would recommend in that I even do is back off my intensity of leg training."},{"speaker":"[aaron_straker]","startTime":1475.64,"endTime":1480.12,"body":"I've made this mistake before, like training legs too hard on vacation, and"},{"speaker":"[aaron_straker]","startTime":1480.2,"endTime":1484.84,"body":"then you're just buried because your your food is down. You may not get as"},{"speaker":"[aaron_straker]","startTime":1485.0,"endTime":1488.44,"body":"much you know, water and electrolys in. and then it kind of like makes you"},{"speaker":"[aaron_straker]","startTime":1488.52,"endTime":1491.56,"body":"feel crappy, little. so I would recommend pulling back on that and just"},{"speaker":"[aaron_straker]","startTime":1491.72,"endTime":1495.24,"body":"training for the enjoyment. if you want to. That is a big."},{"speaker":"[aaron_straker]","startTime":1496.28,"endTime":1500.28,"body":"I would say. I think if you're on vacation, and you, of your kids and and"},{"speaker":"[aaron_straker]","startTime":1500.44,"endTime":1505.24,"body":"family, with you sneaking away for sixty to ninety minutes to train may be"},{"speaker":"[aaron_straker]","startTime":1505.4,"endTime":1509.16,"body":"superfluous and only you can make that decision. But I would say that one is"},{"speaker":"[aaron_straker]","startTime":1509.24,"endTime":1510.6,"body":"less important than the rest."},{"speaker":"[aaron_straker]","startTime":1511.72,"endTime":1513.56,"body":"The next one I wanted to talk about"},{"speaker":"[bryan_boorstein]","startTime":1513.721,"endTime":1514.721,"body":"hold on."},{"speaker":"[aaron_straker]","startTime":1514.04,"endTime":1515.48,"body":"is just s. yeah, Go ahead"},{"speaker":"[bryan_boorstein]","startTime":1515.541,"endTime":1521.381,"body":"Yeah, so training? I, uh, I, I would say I often will use it as like one of"},{"speaker":"[bryan_boorstein]","startTime":1521.381,"endTime":1525.621,"body":"my frequency deloads. So, instead of trying to train my normal two out of"},{"speaker":"[bryan_boorstein]","startTime":1525.701,"endTime":1529.941,"body":"three days, it might be two out of six days or something like that. So I"},{"speaker":"[bryan_boorstein]","startTime":1529.941,"endTime":1532.901,"body":"think the last vacation I went on a trained twice and they were like full"},{"speaker":"[bryan_boorstein]","startTime":1533.141,"endTime":1536.501,"body":"hard sessions because the area had good equipment and stuff like that. So I"},{"speaker":"[bryan_boorstein]","startTime":1536.581,"endTime":1539.221,"body":"went in and I did my session and I worked hard and I feel like it, you"},{"speaker":"[bryan_boorstein]","startTime":1539.301,"endTime":1543.141,"body":"know, deposited pennies into the progression bank, Um, which is fine. Like"},{"speaker":"[bryan_boorstein]","startTime":1543.221,"endTime":1546.741,"body":"if you want to take that approach, that's cool. but I think the key was the"},{"speaker":"[bryan_boorstein]","startTime":1547.061,"endTime":1551.381,"body":"fact that I extended that out over six days. There was tons of recovery in"},{"speaker":"[bryan_boorstein]","startTime":1551.461,"endTime":1555.621,"body":"there and I also never really felt super pressured to go to the gym. So"},{"speaker":"[bryan_boorstein]","startTime":1555.701,"endTime":1558.981,"body":"like you kind of said about enjoyment like it was always something I wanted"},{"speaker":"[bryan_boorstein]","startTime":1559.141,"endTime":1562.581,"body":"to do to the experience that work right that you, that you said, which is"},{"speaker":"[bryan_boorstein]","startTime":1562.661,"endTime":1566.741,"body":"so well said. Um that you just want to like do some work and feel like"},{"speaker":"[bryan_boorstein]","startTime":1566.901,"endTime":1570.741,"body":"accomplished. And so those two two sessions that I did over the five days"},{"speaker":"[bryan_boorstein]","startTime":1570.821,"endTime":1575.061,"body":"or whatever were exactly the dose that I needed to enhance my vacation"},{"speaker":"[aaron_straker]","startTime":1575.96,"endTime":1579.24,"body":"en hance. That's the. That's a perfect word to use. that. That's a really"},{"speaker":"[aaron_straker]","startTime":1579.4,"endTime":1585.56,"body":"really good point. I would agree with that. However, I have had, in, um,"},{"speaker":"[aaron_straker]","startTime":1586.04,"endTime":1590.6,"body":"coincidentally enough in Mexico, two vacations we did where I like, walk into"},{"speaker":"[aaron_straker]","startTime":1590.68,"endTime":1594.12,"body":"this little hole in the wall gym and I'm like, Oh, well, there's a hack squad"},{"speaker":"[aaron_straker]","startTime":1594.28,"endTime":1597.08,"body":"in there. I gotta use it. And like the next thing I know, I'm like, you know,"},{"speaker":"[aaron_straker]","startTime":1597.24,"endTime":1600.68,"body":"fucking dying and taking things to like one r, I orange and he's like. What"},{"speaker":"[aaron_straker]","startTime":1600.68,"endTime":1602.76,"body":"the hell are you doing? I thought I was like. I don't know. I was just here."},{"speaker":"[aaron_straker]","startTime":1602.84,"endTime":1606.52,"body":"I wanted to use it. I couldn't help myself and then I feel terrible for the"},{"speaker":"[aaron_straker]","startTime":1606.52,"endTime":1609.72,"body":"next two hours 'cause I pushed myself way too hard. Um,"},{"speaker":"[bryan_boorstein]","startTime":1609.401,"endTime":1610.401,"body":"right, right,"},{"speaker":"[aaron_straker]","startTime":1610.2,"endTime":1612.76,"body":"but sometimes it's like fun when you're in like when you're in a gym and"},{"speaker":"[aaron_straker]","startTime":1612.76,"endTime":1613.88,"body":"there's a new machine that you've"},{"speaker":"[bryan_boorstein]","startTime":1613.561,"endTime":1614.561,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1613.96,"endTime":1617.08,"body":"like wanted to, and you're like Wella, I mean, what are the? It's like a sign"},{"speaker":"[aaron_straker]","startTime":1617.32,"endTime":1622.04,"body":"I'm here. I should probably use it type of thing, so I will sometimes falter"},{"speaker":"[aaron_straker]","startTime":1621.9,"endTime":1622.9,"body":"on that,"},{"speaker":"[bryan_boorstein]","startTime":1623.141,"endTime":1624.341,"body":"Yeah, at the root of it."},{"speaker":"[aaron_straker]","startTime":1623.16,"endTime":1624.68,"body":"but it's a the feeling good thing."},{"speaker":"[bryan_boorstein]","startTime":1625.381,"endTime":1630.021,"body":"Yeah, at the root of it. We' all like still that bro who like just got into"},{"speaker":"[bryan_boorstein]","startTime":1630.101,"endTime":1633.301,"body":"weight lifting because you want to like raging in some weight, And"},{"speaker":"[aaron_straker]","startTime":1632.94,"endTime":1633.94,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":1633.241,"endTime":1634.241,"body":"you know"},{"speaker":"[bryan_boorstein]","startTime":1634.901,"endTime":1636.021,"body":"teerionp. So"},{"speaker":"[bryan_boorstein]","startTime":1637.121,"endTime":1638.121,"body":"I feel that"},{"speaker":"[aaron_straker]","startTime":1638.76,"endTime":1644.52,"body":"cool. The next point I wanted to talk about is sleeping good in how that will"},{"speaker":"[aaron_straker]","startTime":1644.76,"endTime":1648.52,"body":"help you lower your stress, or a combination of other parts of the vacation"},{"speaker":"[aaron_straker]","startTime":1648.68,"endTime":1649.96,"body":"with lowering stress, so"},{"speaker":"[aaron_straker]","startTime":1651.24,"endTime":1655.8,"body":"I know with a lot of my clientele, especially like the the dads, the business"},{"speaker":"[aaron_straker]","startTime":1655.82,"endTime":1656.82,"body":"owners,"},{"speaker":"[aaron_straker]","startTime":1657.8,"endTime":1663.0,"body":"it is. it's a str, not a struggle. It is a constant work in progress to get"},{"speaker":"[aaron_straker]","startTime":1663.08,"endTime":1667.4,"body":"them to really buy into sleeping eight plus hours per night, sleeping nine"},{"speaker":"[aaron_straker]","startTime":1667.64,"endTime":1671.8,"body":"plus hours per night. But vacation is one of those times where especially if"},{"speaker":"[aaron_straker]","startTime":1671.8,"endTime":1674.6,"body":"you're doing which we were going to, which you know, Point three we werere"},{"speaker":"[aaron_straker]","startTime":1674.68,"endTime":1679.0,"body":"going to talk about is like being out in the sun more, uh, or spending time"},{"speaker":"[aaron_straker]","startTime":1679.16,"endTime":1683.16,"body":"in the ocean or water. You're just drained earlier, and you might be like"},{"speaker":"[aaron_straker]","startTime":1683.32,"endTime":1686.84,"body":"Fuck. It's eight thirty like we're ready for bed type of deal, and just"},{"speaker":"[aaron_straker]","startTime":1687.08,"endTime":1691.56,"body":"getting to bed earlier and then sleeping more like that will really really"},{"speaker":"[aaron_straker]","startTime":1692.2,"endTime":1697.08,"body":"benefit Um. That outcome. Do you find Brian on your trips? So like, maybe not"},{"speaker":"[aaron_straker]","startTime":1697.16,"endTime":1700.6,"body":"this boys trip that's coming up. But like a like a family vacation that your"},{"speaker":"[aaron_straker]","startTime":1700.76,"endTime":1704.04,"body":"sleep is has improved in in a longer, uh duration?"},{"speaker":"[bryan_boorstein]","startTime":1704.741,"endTime":1708.341,"body":"man. The context of kids is completely missing from your perspective."},{"speaker":"[aaron_straker]","startTime":1708.68,"endTime":1710.92,"body":"It is it is you are completely correct,"},{"speaker":"[bryan_boorstein]","startTime":1710.101,"endTime":1712.981,"body":"So um, so here's the deal. Here's what happened on my vacation real quick."},{"speaker":"[bryan_boorstein]","startTime":1714.021,"endTime":1717.301,"body":"we, um, we have a son. He slept pretty well. Actually, he's four and a"},{"speaker":"[bryan_boorstein]","startTime":1717.381,"endTime":1721.061,"body":"half. He slept through the night. Really, no big deal. Um, my daughter"},{"speaker":"[bryan_boorstein]","startTime":1722.181,"endTime":1727.621,"body":"scared shitless of the pack and play and not being in her crab, and just"},{"speaker":"[bryan_boorstein]","startTime":1727.781,"endTime":1732.421,"body":"you know, unfamiliar surroundings literally screams the entire night until"},{"speaker":"[bryan_boorstein]","startTime":1732.581,"endTime":1736.341,"body":"we put her in our bed with us, at which point she just ends up rolling"},{"speaker":"[bryan_boorstein]","startTime":1736.501,"endTime":1740.101,"body":"around and punching me in the face every hour throughout the night And that"},{"speaker":"[aaron_straker]","startTime":1739.64,"endTime":1741.56,"body":"and then you go sleep in the pack and play"},{"speaker":"[bryan_boorstein]","startTime":1740.121,"endTime":1741.121,"body":"is pretty much."},{"speaker":"[bryan_boorstein]","startTime":1742.021,"endTime":1745.701,"body":"it's pretty. No, But we tried and she screamed. We. I made him wait forty"},{"speaker":"[bryan_boorstein]","startTime":1745.861,"endTime":1749.141,"body":"five minutes of her screaming, and she didn't actually fall asleep, so we"},{"speaker":"[bryan_boorstein]","startTime":1749.301,"endTime":1753.061,"body":"brought her back to the bed, but it was awful and um, and my sleep was the"},{"speaker":"[bryan_boorstein]","startTime":1753.061,"endTime":1756.981,"body":"worst it's been during vacation, So it's very possible that my weight loss"},{"speaker":"[bryan_boorstein]","startTime":1757.141,"endTime":1760.101,"body":"was like muscle loss, you know, and I'm just like now getting that back"},{"speaker":"[bryan_boorstein]","startTime":1760.341,"endTime":1763.061,"body":"finally. but um, I'm just kind of I was tongue in cheek,"},{"speaker":"[aaron_straker]","startTime":1762.78,"endTime":1763.78,"body":"Mhm."},{"speaker":"[bryan_boorstein]","startTime":1763.301,"endTime":1766.901,"body":"but it really was an awful sleeping situation and I think my boy's trip"},{"speaker":"[bryan_boorstein]","startTime":1767.061,"endTime":1768.661,"body":"will actually be a better sleeping situation."},{"speaker":"[bryan_boorstein]","startTime":1769.861,"endTime":1773.461,"body":"Despite the fact that there'll be alcohol in my body, it will be better"},{"speaker":"[bryan_boorstein]","startTime":1773.861,"endTime":1777.141,"body":"sleep just because I won't be pun being punched in the face every hour."},{"speaker":"[aaron_straker]","startTime":1778.04,"endTime":1781.64,"body":"That is a great, uh standpoint to bring into it"},{"speaker":"[aaron_straker]","startTime":1783.24,"endTime":1786.6,"body":"the the children thing, It caning t Boone. You don't know what you're going"},{"speaker":"[aaron_straker]","startTime":1786.22,"endTime":1787.22,"body":"to get"},{"speaker":"[bryan_boorstein]","startTime":1786.521,"endTime":1787.521,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1787.0,"endTime":1791.0,"body":"right. So uh, that one's a really really funny point. But aside from like,"},{"speaker":"[aaron_straker]","startTime":1791.16,"endTime":1794.68,"body":"let's say in a perfect world where the children were not there, Maybe it's"},{"speaker":"[aaron_straker]","startTime":1794.76,"endTime":1796.76,"body":"just maybe it's a Brian and Kim vacation."},{"speaker":"[bryan_boorstein]","startTime":1796.821,"endTime":1798.181,"body":"yup. amazing."},{"speaker":"[aaron_straker]","startTime":1796.92,"endTime":1801.24,"body":"I would imagine sleep. the sleep quality goes up, the sleep duration goes up."},{"speaker":"[aaron_straker]","startTime":1801.48,"endTime":1805.64,"body":"And what I really want to kind of just bring home is the importance of what"},{"speaker":"[aaron_straker]","startTime":1805.88,"endTime":1810.04,"body":"that will do to your weight in an acute, you know, three, four days."},{"speaker":"[aaron_straker]","startTime":1812.2,"endTime":1815.96,"body":"The next point we talk, I wanted to bring up is just like spending time out"},{"speaker":"[aaron_straker]","startTime":1816.2,"endTime":1821.72,"body":"in the sun right, getting a an acute increase in vitamin D levels and the"},{"speaker":"[aaron_straker]","startTime":1821.8,"endTime":1825.8,"body":"ocean right. Some they call the vitamin C, But, S, kind of like a little bit"},{"speaker":"[aaron_straker]","startTime":1825.88,"endTime":1829.72,"body":"of a pun. There it, depending on who you talk to, right in in different"},{"speaker":"[aaron_straker]","startTime":1829.88,"endTime":1834.28,"body":"cultures like there is people truly truly believe like in the benefit of that"},{"speaker":"[aaron_straker]","startTime":1834.92,"endTime":1840.2,"body":"to, from my standpoint I wouldn't say yes or no. I don't. and from anything"},{"speaker":"[aaron_straker]","startTime":1840.44,"endTime":1843.56,"body":"I've seen, I'm not saying for this. I'm not saying against is, I haven't seen"},{"speaker":"[aaron_straker]","startTime":1843.64,"endTime":1846.84,"body":"any like kind of studies on it. I'm not saying they're not out there. If you,"},{"speaker":"[aaron_straker]","startTime":1846.92,"endTime":1849.64,"body":"you know, any, listen out if you do have. ' or you have seen them. Please"},{"speaker":"[aaron_straker]","startTime":1849.8,"endTime":1853.56,"body":"send them over. I would love to to look into that, but just spending time"},{"speaker":"[aaron_straker]","startTime":1854.12,"endTime":1857.64,"body":"kind of like the the spending time in nature thing right. There's a lot of"},{"speaker":"[aaron_straker]","startTime":1857.8,"endTime":1862.04,"body":"research on this that's beneficial for you know, acute, uh, quarter all"},{"speaker":"[aaron_straker]","startTime":1862.2,"endTime":1867.0,"body":"levels, and then in tandem with the sleep, Uh, these are just net positives,"},{"speaker":"[aaron_straker]","startTime":1867.4,"endTime":1871.48,"body":"especially in A in A in a shorter acute standpoint That will positively"},{"speaker":"[aaron_straker]","startTime":1871.72,"endTime":1875.64,"body":"benefit your physiology, and then reflecting weight number on that."},{"speaker":"[bryan_boorstein]","startTime":1876.581,"endTime":1878.021,"body":"Yeah, For sure, I mean there's something"},{"speaker":"[bryan_boorstein]","startTime":1879.301,"endTime":1884.421,"body":"so tranquil and rejuvenating about just looking out at the ocean and seeing"},{"speaker":"[bryan_boorstein]","startTime":1884.501,"endTime":1888.101,"body":"the water in. And the water out, and it's weird, like with the perspective"},{"speaker":"[bryan_boorstein]","startTime":1888.261,"endTime":1890.901,"body":"of being in Colorado, with the mountains which are very"},{"speaker":"[bryan_boorstein]","startTime":1892.181,"endTime":1896.661,"body":"still and you know you feel you feel confidence in the fact that they're"},{"speaker":"[bryan_boorstein]","startTime":1896.501,"endTime":1899.621,"body":"they're unmoving And then the ocean is like the complete opposite where it"},{"speaker":"[bryan_boorstein]","startTime":1899.701,"endTime":1903.541,"body":"constantly moves. And uh and I meet people that prefer one or the other,"},{"speaker":"[bryan_boorstein]","startTime":1903.861,"endTime":1907.621,"body":"and I really, I really enjoy both. But there is something about the fact"},{"speaker":"[bryan_boorstein]","startTime":1907.861,"endTime":1910.261,"body":"that that when you go to the ocean, if it's not something you see"},{"speaker":"[bryan_boorstein]","startTime":1910.421,"endTime":1915.061,"body":"regularly, it has this super calming effect and and I completely feel that"},{"speaker":"[bryan_boorstein]","startTime":1915.141,"endTime":1918.021,"body":"every time that I'm there, I just almost get like. stopped by it. I have to"},{"speaker":"[bryan_boorstein]","startTime":1918.021,"endTime":1919.861,"body":"just like stop. and of take a minute. you know."},{"speaker":"[aaron_straker]","startTime":1920.04,"endTime":1922.28,"body":"Yeah, I agree that I really like when we,"},{"speaker":"[aaron_straker]","startTime":1923.32,"endTime":1926.6,"body":"as much as I don't like the oce. I don'test say, I don't like the ocean. I"},{"speaker":"[aaron_straker]","startTime":1926.6,"endTime":1930.36,"body":"guess I should back. We go to the ocean frequently, Um with where we will"},{"speaker":"[aaron_straker]","startTime":1930.52,"endTime":1933.96,"body":"travel to and that sort of things, and I love like standing in like ankle"},{"speaker":"[aaron_straker]","startTime":1934.2,"endTime":1938.92,"body":"deep water and just watching you know, watching the ocean. I would say To"},{"speaker":"[aaron_straker]","startTime":1939.0,"endTime":1943.48,"body":"your point, I do prefer the mountains to the ocean, and here is why I love"},{"speaker":"[aaron_straker]","startTime":1943.72,"endTime":1948.36,"body":"looking at both of them. However, I love going in the mountains. I'm fucking"},{"speaker":"[aaron_straker]","startTime":1948.6,"endTime":1949.72,"body":"terrified of the ocean."},{"speaker":"[aaron_straker]","startTime":1952.04,"endTime":1955.64,"body":"Uh, I feel like it's a completely different skill set that I just do not"},{"speaker":"[aaron_straker]","startTime":1955.72,"endTime":1961.0,"body":"possess and the unknown is so much more vast, and I think that's why I prefer"},{"speaker":"[aaron_straker]","startTime":1961.02,"endTime":1962.02,"body":"the mountains."},{"speaker":"[bryan_boorstein]","startTime":1962.261,"endTime":1964.181,"body":"Yeah, now that that's fair, it's fair."},{"speaker":"[aaron_straker]","startTime":1965.0,"endTime":1968.6,"body":"And then we talked about walking a lot like that will,"},{"speaker":"[bryan_boorstein]","startTime":1968.281,"endTime":1969.281,"body":"Y."},{"speaker":"[aaron_straker]","startTime":1969.0,"endTime":1972.52,"body":"especially if you're someone especially coming from like a winter standpoint"},{"speaker":"[aaron_straker]","startTime":1972.6,"endTime":1976.04,"body":"right. We know it's harder to get steps in the winter. Uh, especially if you"},{"speaker":"[aaron_straker]","startTime":1976.2,"endTime":1977.32,"body":"live somewhere where"},{"speaker":"[aaron_straker]","startTime":1978.36,"endTime":1982.6,"body":"the weather's You have a true winter and it's cold And you know I have"},{"speaker":"[aaron_straker]","startTime":1982.68,"endTime":1986.68,"body":"clients who are in like Iowa, in places where it's literally like negative,"},{"speaker":"[aaron_straker]","startTime":1986.92,"endTime":1990.44,"body":"ten degrees outside and and I'm not going to be like. Well, hit your fuck and"},{"speaker":"[aaron_straker]","startTime":1990.52,"endTime":1993.8,"body":"steps pro. Like are you committed or not like? No, that's very unrealistic. I"},{"speaker":"[aaron_straker]","startTime":1994.04,"endTime":1999.4,"body":"like. do not go outside. Please do not go outside. So just taking that and"},{"speaker":"[aaron_straker]","startTime":1999.48,"endTime":2003.24,"body":"then going to fifteen, twenty thousand steps a day like that will really"},{"speaker":"[aaron_straker]","startTime":2003.02,"endTime":2004.02,"body":"really"},{"speaker":"[aaron_straker]","startTime":2004.76,"endTime":2007.96,"body":"add up anything else you want out on that one that we talked about."},{"speaker":"[bryan_boorstein]","startTime":2009.541,"endTime":2012.101,"body":"no, I think that's good. We killed the walking part. Y,"},{"speaker":"[aaron_straker]","startTime":2012.2,"endTime":2015.96,"body":"Yep, and then the last thing and the biggest thing to talk about is your"},{"speaker":"[aaron_straker]","startTime":2016.28,"endTime":2017.64,"body":"approach to food,"},{"speaker":"[aaron_straker]","startTime":2019.0,"endTime":2023.24,"body":"so we briefly talked about it a little bit earlier. But I wanted to like"},{"speaker":"[aaron_straker]","startTime":2023.32,"endTime":2027.72,"body":"rebreak it down, and I'll give you exactly what I recommend my clients do on"},{"speaker":"[aaron_straker]","startTime":2027.8,"endTime":2033.16,"body":"vacation, so I personally prefer to stay in air B and Bes when I travel, Um,"},{"speaker":"[aaron_straker]","startTime":2033.56,"endTime":2038.68,"body":"specifically for the kitchen aspect. Uh, I really really love making my own"},{"speaker":"[aaron_straker]","startTime":2038.84,"endTime":2043.72,"body":"breakfast and taking control over that, and I like the a little bit of added"},{"speaker":"[aaron_straker]","startTime":2043.96,"endTime":2047.24,"body":"frequency or sorry, Um, flexibility as well,"},{"speaker":"[aaron_straker]","startTime":2048.3599999999997,"endTime":2053.56,"body":"so I recommend trying to eat roughly your mostly consistent breakfast,"},{"speaker":"[aaron_straker]","startTime":2053.8,"endTime":2056.2,"body":"especially if you're especially if you're doing a longer trip. If you're"},{"speaker":"[aaron_straker]","startTime":2056.2799999999997,"endTime":2061.48,"body":"going somewhere for like a day or two, it's probably overkill, but if you are"},{"speaker":"[aaron_straker]","startTime":2061.7200000000003,"endTime":2064.92,"body":"staying a little bit longer, it just gives you that out of flexibility. And"},{"speaker":"[aaron_straker]","startTime":2065.0,"endTime":2070.92,"body":"and then I always recommend trying to opt for higher protein options for"},{"speaker":"[aaron_straker]","startTime":2070.74,"endTime":2071.74,"body":"lunch."},{"speaker":"[aaron_straker]","startTime":2072.44,"endTime":2076.52,"body":"And then I instruct my clients to be pretty flexible with dinner and do"},{"speaker":"[aaron_straker]","startTime":2076.92,"endTime":2081.88,"body":"pretty much whatever they want. However, I give them the context of Hey, the"},{"speaker":"[aaron_straker]","startTime":2081.96,"endTime":2084.04,"body":"goal isn't to eat until you hate yourself."},{"speaker":"[aaron_straker]","startTime":2086.36,"endTime":2090.28,"body":"You know will always be there. but I want you to enjoy yourself without"},{"speaker":"[aaron_straker]","startTime":2090.44,"endTime":2096.36,"body":"thinking that I'm on vacation. I need to have six whiskies and three desserts"},{"speaker":"[aaron_straker]","startTime":2096.6,"endTime":2098.76,"body":"Type of deal. So what is"},{"speaker":"[bryan_boorstein]","startTime":2098.361,"endTime":2099.361,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":2098.84,"endTime":2099.88,"body":"your approach there, Bri."},{"speaker":"[bryan_boorstein]","startTime":2100.101,"endTime":2103.381,"body":"no, totally, that's exactly how I handle it, too. I actually usually do the"},{"speaker":"[bryan_boorstein]","startTime":2103.461,"endTime":2107.061,"body":"intermt and fasting thing on vacation, so I will just straight up, skip"},{"speaker":"[bryan_boorstein]","startTime":2107.141,"endTime":2110.741,"body":"breakfast and have black coffee and then I'll eat uh lunch, primarily"},{"speaker":"[bryan_boorstein]","startTime":2110.981,"endTime":2116.421,"body":"protein and uh, and then eat uh, like a protein bar. You know, mid"},{"speaker":"[bryan_boorstein]","startTime":2116.581,"endTime":2119.861,"body":"afternoon and then at dinner. I kind of have just a big meal where I'll"},{"speaker":"[bryan_boorstein]","startTime":2119.941,"endTime":2123.781,"body":"allow myself to eat more stuff. but you know if I've had a thousand or"},{"speaker":"[bryan_boorstein]","startTime":2123.861,"endTime":2127.301,"body":"twelve hundred calories up to that point, then that's a lot of calories"},{"speaker":"[bryan_boorstein]","startTime":2127.461,"endTime":2131.461,"body":"that I can have at dinner and still be under. Um. One of the things that"},{"speaker":"[bryan_boorstein]","startTime":2131.621,"endTime":2135.621,"body":"that I've re wrote in the notes about my experience with food on this"},{"speaker":"[bryan_boorstein]","startTime":2135.701,"endTime":2139.221,"body":"vacation and what contributed to me losing weight is that, Uh, the food"},{"speaker":"[bryan_boorstein]","startTime":2139.461,"endTime":2143.701,"body":"really wasn't that great. It was a all inclusive resort and so it was like,"},{"speaker":"[bryan_boorstein]","startTime":2143.861,"endTime":2146.661,"body":"very mass produced. I mean, they did have these like specialized"},{"speaker":"[bryan_boorstein]","startTime":2146.741,"endTime":2149.381,"body":"restaurants where you could go to like the Mexican restaurant or the steak"},{"speaker":"[bryan_boorstein]","startTime":2149.541,"endTime":2153.781,"body":"house or like whatever, and get like what I guess was more freshly cooked"},{"speaker":"[bryan_boorstein]","startTime":2153.941,"endTime":2157.621,"body":"food. But these like food hos, that you would go to. They really reminded"},{"speaker":"[bryan_boorstein]","startTime":2157.861,"endTime":2162.981,"body":"me of. like you know, j, m u. The cafeteria where at college like it"},{"speaker":"[bryan_boorstein]","startTime":2163.061,"endTime":2166.341,"body":"really was just like you walk up, and there's so many options, but some of"},{"speaker":"[bryan_boorstein]","startTime":2166.421,"endTime":2168.741,"body":"them have been sitting there for like thirty minutes and they look"},{"speaker":"[bryan_boorstein]","startTime":2168.901,"endTime":2173.141,"body":"congealed and then other ones are like You know. there's just I don't know."},{"speaker":"[bryan_boorstein]","startTime":2173.221,"endTime":2176.821,"body":"It's just not not my scen. Like I would much rather like you, said, uh, be"},{"speaker":"[bryan_boorstein]","startTime":2176.981,"endTime":2179.701,"body":"somewhere where I have a little kitchen or kitchenette and I can kind of"},{"speaker":"[bryan_boorstein]","startTime":2179.781,"endTime":2183.381,"body":"cook my own food. for the most part, Um, and go out to eat somewhere that I"},{"speaker":"[bryan_boorstein]","startTime":2183.461,"endTime":2186.741,"body":"want to eat, instead of kind of being legated to eat at these places that"},{"speaker":"[bryan_boorstein]","startTime":2186.821,"endTime":2188.501,"body":"are part of this all inclusive community."},{"speaker":"[aaron_straker]","startTime":2189.86,"endTime":2190.86,"body":"I have never."},{"speaker":"[aaron_straker]","startTime":2192.12,"endTime":2198.44,"body":"One time was I at like an all inclusive and I definitely do not prefer it for"},{"speaker":"[aaron_straker]","startTime":2198.68,"endTime":2202.2,"body":"one. like that simple thing like I want to go out and eat like choose a local"},{"speaker":"[aaron_straker]","startTime":2202.44,"endTime":2203.56,"body":"restaurant be cause you know it's"},{"speaker":"[aaron_straker]","startTime":2205.0,"endTime":2208.84,"body":"would you think about things like an all inclusive from like a business model"},{"speaker":"[aaron_straker]","startTime":2209.08,"endTime":2211.4,"body":"standpoint right. They have to make decisions, obviously"},{"speaker":"[bryan_boorstein]","startTime":2211.201,"endTime":2212.201,"body":"Yep,"},{"speaker":"[aaron_straker]","startTime":2211.64,"endTime":2215.56,"body":"to be profitable and offer flexibility and stuff, as opposed to like, Hey,"},{"speaker":"[aaron_straker]","startTime":2215.72,"endTime":2219.96,"body":"we're going to find the local like you know, Savie place. Let's just continue"},{"speaker":"[aaron_straker]","startTime":2220.28,"endTime":2223.64,"body":"the context of Mexico, because it's you know, we're both familiar and it's"},{"speaker":"[aaron_straker]","startTime":2223.72,"endTime":2227.16,"body":"and it's it's a. I mean. Obviously, our demographic of the listenership is"},{"speaker":"[aaron_straker]","startTime":2227.24,"endTime":2231.16,"body":"overwhelmingly American. It's a popular Um. vacation destination."},{"speaker":"[aaron_straker]","startTime":2232.68,"endTime":2236.68,"body":"The the quality and flexibility you get and just the the enjoyment of the"},{"speaker":"[aaron_straker]","startTime":2236.84,"endTime":2241.32,"body":"experience of of of dining, I think is just astronomically higher with that"},{"speaker":"[aaron_straker]","startTime":2241.48,"endTime":2245.72,"body":"sort of approach. Um, but it's one of those things that you kind of. I think"},{"speaker":"[aaron_straker]","startTime":2245.88,"endTime":2249.4,"body":"one of the options or reasons you guys took that all inclusive was like that."},{"speaker":"[aaron_straker]","startTime":2249.48,"endTime":2252.04,"body":"There was like child care or something like that, or is an easy decision with"},{"speaker":"[aaron_straker]","startTime":2252.1,"endTime":2253.1,"body":"the children correct?"},{"speaker":"[bryan_boorstein]","startTime":2253.301,"endTime":2258.341,"body":"the there was supposed to be child care. It, just, um. it didn't quite work"},{"speaker":"[bryan_boorstein]","startTime":2258.201,"endTime":2259.201,"body":"out like"},{"speaker":"[aaron_straker]","startTime":2259.02,"endTime":2260.02,"body":"Of course,"},{"speaker":"[bryan_boorstein]","startTime":2259.541,"endTime":2264.981,"body":"vivid. Viviy wasn't having it and my son did it two days. And um, there's"},{"speaker":"[bryan_boorstein]","startTime":2265.141,"endTime":2268.261,"body":"also there was this O cell thing that you could do, called uh,"},{"speaker":"[bryan_boorstein]","startTime":2269.301,"endTime":2272.821,"body":"uh, the family area or something. And if you sign up for family area, it's"},{"speaker":"[bryan_boorstein]","startTime":2272.901,"endTime":2275.861,"body":"like you know an extra two thousand dollars. but you get twenty four seven"},{"speaker":"[bryan_boorstein]","startTime":2276.101,"endTime":2279.701,"body":"kid coverage and you have access to all these like special, kid friendly"},{"speaker":"[bryan_boorstein]","startTime":2279.861,"endTime":2283.621,"body":"activities and stuff like that. And uh, and we didn't know about this until"},{"speaker":"[bryan_boorstein]","startTime":2283.701,"endTime":2286.261,"body":"we arrived and they're like, Oh, why didn't you register for the family"},{"speaker":"[bryan_boorstein]","startTime":2286.501,"endTime":2289.861,"body":"area and we're like Oh, Can we do that now? and they're like, Oh, no, maybe"},{"speaker":"[bryan_boorstein]","startTime":2290.101,"endTime":2293.061,"body":"next time though you know. so it's like one of those things and we're like"},{"speaker":"[bryan_boorstein]","startTime":2293.381,"endTime":2294.901,"body":"God. of course you know."},{"speaker":"[aaron_straker]","startTime":2294.54,"endTime":2295.54,"body":"yeah,"},{"speaker":"[bryan_boorstein]","startTime":2295.381,"endTime":2299.701,"body":"Um, so so no, unfortunately, but yeah, I think you know, with the kids it"},{"speaker":"[bryan_boorstein]","startTime":2299.861,"endTime":2305.621,"body":"is a little bit easier. Um, it's Mexico's, certainly not unsafe. Like, by"},{"speaker":"[bryan_boorstein]","startTime":2305.701,"endTime":2310.581,"body":"any means, but it's just easier to contain them in in like a place that is"},{"speaker":"[bryan_boorstein]","startTime":2310.741,"endTime":2315.061,"body":"all inclusive. The food though was just really the worst like it would. The"},{"speaker":"[bryan_boorstein]","startTime":2315.141,"endTime":2319.141,"body":"food itself would be a reason for me not to go back to a place like that"},{"speaker":"[bryan_boorstein]","startTime":2319.381,"endTime":2323.381,"body":"and then you look at like when you talk about the business decisions of you"},{"speaker":"[bryan_boorstein]","startTime":2323.461,"endTime":2327.701,"body":"know the type of food you choose and stuff like that. They also have to"},{"speaker":"[bryan_boorstein]","startTime":2327.861,"endTime":2331.301,"body":"account for the fact that every time I walked by other people, there were"},{"speaker":"[bryan_boorstein]","startTime":2331.461,"endTime":2334.741,"body":"plates and plates and plates of food just being thrown out like you know,"},{"speaker":"[bryan_boorstein]","startTime":2334.821,"endTime":2337.701,"body":"people are getting up from their table to leave, and there's like plates of"},{"speaker":"[bryan_boorstein]","startTime":2337.861,"endTime":2342.101,"body":"food still full just sitting there that no one's ever going to eat now. And"},{"speaker":"[bryan_boorstein]","startTime":2342.261,"endTime":2345.701,"body":"that was just kind of like the moment where I was like. Ah, of course you"},{"speaker":"[bryan_boorstein]","startTime":2345.241,"endTime":2346.241,"body":"know,"},{"speaker":"[aaron_straker]","startTime":2347.24,"endTime":2348.76,"body":"yeah, I think it's it's. I mean."},{"speaker":"[aaron_straker]","startTime":2350.36,"endTime":2353.72,"body":"I, I'm speaking from like purely conjecture, but I could only imagine it's a"},{"speaker":"[aaron_straker]","startTime":2353.8,"endTime":2357.08,"body":"hard business model because you have to account for. Like, not not what I'm"},{"speaker":"[aaron_straker]","startTime":2357.16,"endTime":2359.4,"body":"going to call like turnover, but like waste in and"},{"speaker":"[bryan_boorstein]","startTime":2359.081,"endTime":2360.081,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":2359.48,"endTime":2363.32,"body":"that sort of thing. So when you approach that from like a a vacation, a"},{"speaker":"[aaron_straker]","startTime":2363.48,"endTime":2367.48,"body":"vacation or standpoint, it's it's just another consideration. And like with"},{"speaker":"[aaron_straker]","startTime":2367.72,"endTime":2371.16,"body":"like with so many things right you you make a decision. It might not be the"},{"speaker":"[aaron_straker]","startTime":2371.16,"endTime":2373.64,"body":"best. it might not be the worst, but you gain an experience that will then"},{"speaker":"[aaron_straker]","startTime":2373.72,"endTime":2375.64,"body":"influence your further decision. And"},{"speaker":"[bryan_boorstein]","startTime":2375.241,"endTime":2376.241,"body":"y."},{"speaker":"[aaron_straker]","startTime":2375.72,"endTime":2378.44,"body":"that comes with like, Like vacation as well. I"},{"speaker":"[aaron_straker]","startTime":2379.64,"endTime":2383.32,"body":"do a lot of traveling just for like my lifestyle, so I've been able to like,"},{"speaker":"[aaron_straker]","startTime":2383.4,"endTime":2386.84,"body":"kind of f. figure out. You know this kind of formula that we talked about on"},{"speaker":"[aaron_straker]","startTime":2387.24,"endTime":2391.08,"body":"on on today's Um podcast, and obviously a lot of trial and error with my"},{"speaker":"[aaron_straker]","startTime":2391.16,"endTime":2394.44,"body":"various clientele and their trips and stuff, And'm just kind of focusing on"},{"speaker":"[aaron_straker]","startTime":2394.6,"endTime":2399.96,"body":"like these sorts of um, um, like pillars. I guess I could say that will lead"},{"speaker":"[aaron_straker]","startTime":2400.2,"endTime":2405.8,"body":"to you one not being concerned or neurotic around. And is my weight going to"},{"speaker":"[aaron_straker]","startTime":2405.8,"endTime":2409.56,"body":"be up? Want to get back or these sorts of things, and to help you in, like"},{"speaker":"[aaron_straker]","startTime":2409.66,"endTime":2410.66,"body":"this, is my entire"},{"speaker":"[aaron_straker]","startTime":2411.64,"endTime":2416.68,"body":"goal and aim as a business and a nutrition coach to slowly and overtime move"},{"speaker":"[aaron_straker]","startTime":2416.92,"endTime":2421.88,"body":"you along this trajectory of a more health focused lifestyle. And that"},{"speaker":"[aaron_straker]","startTime":2422.44,"endTime":2428.04,"body":"includes vacation, and I want vacation to be some to one. Re, reduce stresses"},{"speaker":"[aaron_straker]","startTime":2428.28,"endTime":2434.04,"body":"on your life, but add value to your healthy life, not fuck. I'm miserable in"},{"speaker":"[aaron_straker]","startTime":2434.04,"endTime":2437.56,"body":"my day to day life, so I'm going to go on vacation and just treat my body"},{"speaker":"[aaron_straker]","startTime":2437.72,"endTime":2441.88,"body":"like a dumpster fire to mentally check out for four days before I have to"},{"speaker":"[aaron_straker]","startTime":2442.12,"endTime":2445.72,"body":"return. Type of deal. So that is like kind of the big picture and I guess the"},{"speaker":"[aaron_straker]","startTime":2445.8,"endTime":2450.04,"body":"last thing that I will speak around on it is if you approach vacation as part"},{"speaker":"[aaron_straker]","startTime":2450.2,"endTime":2455.4,"body":"of your healthy lifestyle and not a detour from it, you will not have to"},{"speaker":"[aaron_straker]","startTime":2455.4,"endTime":2457.32,"body":"worry about these sorts of things when you come back."},{"speaker":"[bryan_boorstein]","startTime":2458.341,"endTime":2462.821,"body":"Yeah, I think the best part about taking this approach on vacation is that"},{"speaker":"[bryan_boorstein]","startTime":2462.901,"endTime":2467.221,"body":"then you come back from vacation and you actually feel good. You're like."},{"speaker":"[bryan_boorstein]","startTime":2467.381,"endTime":2471.621,"body":"Oh, that was great. you know, Uh, that vacation was rejuvenating for me"},{"speaker":"[bryan_boorstein]","startTime":2472.181,"endTime":2476.101,"body":"unless you have kids. But then then you know, you just hear in the shit"},{"speaker":"[bryan_boorstein]","startTime":2476.261,"endTime":2479.621,"body":"storm anyway. But but if you, if you can at least control, you know what"},{"speaker":"[bryan_boorstein]","startTime":2479.701,"endTime":2484.101,"body":"you can control, then you can come back and uh and feel a lot better and"},{"speaker":"[bryan_boorstein]","startTime":2484.261,"endTime":2486.341,"body":"have more positive perspective moving forward as well."},{"speaker":"[aaron_straker]","startTime":2486.76,"endTime":2491.0,"body":"I love that. Yeah, so coming back feeling great, Ready to like reintegrate as"},{"speaker":"[aaron_straker]","startTime":2491.0,"endTime":2494.12,"body":"opposed to like coming back where you kind of dug yourself a little bit"},{"speaker":"[aaron_straker]","startTime":2494.28,"endTime":2495.72,"body":"deeper. And now you're like Fuck."},{"speaker":"[bryan_boorstein]","startTime":2495.881,"endTime":2496.881,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":2496.66,"endTime":2497.66,"body":"it's Monday. it's"},{"speaker":"[aaron_straker]","startTime":2497.8,"endTime":2502.52,"body":"Tuesday. I'm hu. I'm hung overver. is all hell. I feel like dog shit from"},{"speaker":"[bryan_boorstein]","startTime":2498.181,"endTime":2499.701,"body":"got to dig myself out. Yeah,"},{"speaker":"[aaron_straker]","startTime":2502.3,"endTime":2503.3,"body":"eating"},{"speaker":"[aaron_straker]","startTime":2504.12,"endTime":2508.68,"body":"whatever you know, incredibly flexible foods the entire time And now I'm got"},{"speaker":"[aaron_straker]","startTime":2508.76,"endTime":2511.96,"body":"to jump back into real life, so that was a really good point to close on"},{"speaker":"[aaron_straker]","startTime":2512.12,"endTime":2514.28,"body":"anything else you wantnna add to this episode Brim before"},{"speaker":"[bryan_boorstein]","startTime":2514.321,"endTime":2515.321,"body":"no good"},{"speaker":"[aaron_straker]","startTime":2514.36,"endTime":2517.8,"body":"we wrap it up, Gool. I really like this. It was a different type of"},{"speaker":"[aaron_straker]","startTime":2517.88,"endTime":2521.24,"body":"conversation, but something that E. all people will experience right."},{"speaker":"[aaron_straker]","startTime":2521.4,"endTime":2525.48,"body":"Everyone takes vacation. I'm sure the listenership that we have is obviously"},{"speaker":"[aaron_straker]","startTime":2525.64,"endTime":2530.12,"body":"overwhelmingly dominant on the lifestyle and concerned with. I don't want to"},{"speaker":"[aaron_straker]","startTime":2530.12,"endTime":2533.96,"body":"say, concern with their weight, but with well beinge you know, and I'm sure,"},{"speaker":"[aaron_straker]","startTime":2534.2,"endTime":2537.0,"body":"just for some people wait, and I think just by following some of these"},{"speaker":"[aaron_straker]","startTime":2537.16,"endTime":2541.72,"body":"approaches and shifting your mindset on, it can really help just empower you"},{"speaker":"[aaron_straker]","startTime":2541.5,"endTime":2542.5,"body":"to"},{"speaker":"[aaron_straker]","startTime":2543.96,"endTime":2548.04,"body":"shift how you view in and participate in your vacations. Hopefully,"},{"speaker":"[bryan_boorstein]","startTime":2548.681,"endTime":2549.681,"body":"love that."},{"speaker":"[aaron_straker]","startTime":2549.72,"endTime":2553.08,"body":"cool as always, everyone. thank you for listening. Brian and I will talk to"},{"speaker":"[aaron_straker]","startTime":2552.9,"endTime":2553.9,"body":"you next week."}]}