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hello hello welcome to the No Name podcast

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not yet we haven't picked up the first episode name yet so

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we're working on it yeah I think by the time we launched this we'll we'll actually have a name for it right this

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is a good little uh learning experience for newer coaches too is like just jump

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in you don't need to have everything ready just do it yes you know not even just coaches like client's suit right

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like being okay with taking imperfect action like that's really what it comes down to you know right so here we are

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taking imperfect action we're here the hardest part for us is the name we

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can't we can't figure one out hardest part is getting started we just did that already right right we'll think

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of a good one by the time this launches we'll actually have an actual name so right right so this is obviously our our

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intro um episode so we we're just going to tell you a little bit about who we are

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um you know what to expect from this podcast and we'll finish off with

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some tips on how to handle you know the summer season and help you stay on track

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a little bit better so if you don't know I'm Christina dally and this is Yo

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investors I actually zoom in Johann started

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talking we did a we did Sam Miller's mentorship together and I you know like

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we had no idea who each other were we just oh well he knew who I was just from Crossfit right like the CrossFit stuff

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um and we just started chatting and you know we've gotten really close as far as like our businesses together helping

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each other so we were like let's podcast yeah let's do it together yeah heck yeah

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a little bit about me for those who don't know a little bit of a background sometimes I don't know where to start

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I'm like I could I could write it I could write a book um when I was younger you know I was a

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competitive Cross or competitive gymnast got into soccer Taekwondo I was always very very active as a as a youngin and

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then I found CrossFit and that took over my life for like 12 years

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and I got very competitive and CrossFit Games level but never actually made it

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to the games there's just a bunch of stuff you know a lot of injury hormonal stuff I was about I was points away from

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the games but just didn't get there um but throughout my CrossFit career

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like I said I went through a lot of injury blew my achilles then on the

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regional floor blew both my shoulders and that kind of took me down a really long recovery Road of you know

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recovering from that as well as a lot of hormonal stuff um and that kind of triggered me into

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what I do now you know helping people I

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thought I was going to help athletes you know get through injury you know all that kind of just just performance

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nutrition um but I ended up kind of going down this road of like

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helping women and men you know with hormonal Health um getting their Cycles back you know

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just optimizing their hormones um as well as you know helping people

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improve the relationship with food I have a diverse group of nutrition

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coaches or nutrition clients um but I find myself in that area the

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most so I've been a nutrition coach for about five years I think like I did it

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for free for a while and then I actually started the business um and it's been fantastic like I just

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love it and how how much I can help people and uh create you know a

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sustainable life as far as nutrition and training awesome it's a little bit about me I um

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so I actually also come from CrossFit in a way um CrossFit did a lot for me in terms of fat loss so for you were like into

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performance for me 10 years ago I was not working out at all you know I was about 110 kilos so like was that 230

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pounds I think not a lot of muscle so you know it's a little chunky but anyway

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so 10 years ago I started working out you know ended up having this moment where I was like I gotta do something

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like I felt like [ __ ] I looked like [ __ ] I thought and I just had to do something so I

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really started to figure out my nutrition for myself which I mean

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was not easy in the beginning I tried a bunch of stuff that you know I usually call [ __ ] in these cases same you

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know anything from like the I did like this juice cleanse like the the supplements like the fat burners like

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all the stuff you know that we talk a lot about I tried all that to just you know figure out like how can I actually

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lose weight and keep it off too you know right did like my fitness pal I was like hey you know what maximum weight loss

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great 1200 calories cool oh my gosh didn't last for very long you know but

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um so I tried a lot of stuff and then eventually I figured it out and that was really when I started doing CrossFit in

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2014 I think my coach back then was great he really helped me actually get

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into nutrition really dialed in a little and started tracking and then over time it really figured out like how to do

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that so fast forward to 2018 I think it was I actually became across the coach

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which is how I got into actual coaching before that I did a whole bunch of other stuff I was a Northern Lights guide for

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a little while I've been in music so I use a tour a lot as well but eventually became a coach you got to

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check out his Instagram I just started doing that again too I just rejoined the band actually which

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we'll talk about in an episode I think but um yeah so that's what led to me becoming a coach I was really into

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training right I really liked CrossFit and the community aspect and getting healthier getting fitter

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and what was cool is that at least most people don't really care about the

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weight or the looks or maybe to a certain extent but it's really about like getting healthy getting fit getting

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strong performance focus and that's really what I think is super cool but I

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also saw a huge gap between still like compared to 10 years ago when I tried to figure it out there's nothing

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that has changed it means social media has changed but the shitty information that's out there is the exact same yep

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and as nuts because with so much information right now we should kind of know how to do this right now right so I

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saw people like myself trying all this stuff that doesn't really work in the long run and then you know what they

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should be doing and there's a huge gap between that and because I know that nutrition just that's so much for me

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personally I was like hey you know what I want to do this I want to help people get healthy so just like you I got into

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this because I'm passionate about that right I want to get people healthy fit Etc and this is really where I think

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it's kind of cool and we're pretty similar sure like you kind of work with more performance kind of focused clients

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sometimes right there in general even though it's mixed for me it's kind of more Jam Pop I guess in general you know

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I have some like Jiu Jitsu people as well and cross videos but in general it's mostly weight loss yeah

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so the the clients we work with are maybe a little different but our approaches are very similar I think very

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and that's really why we we click I think right because we really want to work on sustainable results like yes not

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just getting someone to a lower weight but actually teaching them how to keep this off in the long run right or to get

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strong Etc yeah which is also how we met you know with that mentorship so here we are yeah yeah like my journey with

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Crossfit I mean when I was in that I I guess you could say like I had some knowledge I mean I

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had the the tail end of my CrossFit career I had a nutrition coach who was fantastic I was with him for a long long

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time but prior to that it was a disaster

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um you know and like under eating significantly you know there was that

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paleo time you know all that which you just don't yeah I did the Zone yeah me

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too um I did paleo I did the Zone um and we know that paleo doesn't mix

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well with Crossfit type training uh but I also got wound up with just some

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different companies that um don't feed their athletes essentially

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um and so I was under eating significantly um over training like

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to a pretty big degree you know like I was in the gym um six hours you know a day doing two

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sessions like it was stupid but like I thought that's what I had to do and I got you know

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really lost in the hype and it Came Crashing Down on Me and and

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it it sucked like it was like really hard for me for a lot of years

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um but I certain certainly wouldn't be where I am today without going through all that you know like for real

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it's like the foundation of why I do what I do um

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so yeah I'm very passionate about helping yeah I do help athletes but the

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thing is is it's not just athletes like top athletes that are in that position

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actually it's usually not they're actually smarter these days it's like

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Jen pop who thinks that they have to be like eating 1200 calories and training today right so it ended up being I'm

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like oh my gosh like this this isn't just you know these top athletes like myself back then going through stuff

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like this it's just like the Gen pop who just have such a distorted um

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I guess view on what they think they need to be doing um and so that's

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again like a lot of people that I help even people not in CrossFit like I was

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thinking about this the other day it's almost like the people with uh you

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know unhack as you say unhealthy relationships with food are in the fitness industry which you would think

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it would be the opposite like yeah there are people outside the fitness industry that don't that you know need some help

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in that area but a lot of it is in the fitness industry because there's so many

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opinions out there um and then influencers you know all of that it's just an abundance of

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information um and it's just crazy to think like most of it to me I see with people in

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the fitness industry which is yeah yeah it's which is a good point because I do

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see the same thing as well and it's really worldwide right like you live in Canada I'm in Norway it's the

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same [ __ ] oh yeah it's everywhere it's everywhere and I just want to go back a little because you mentioned hey you

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know over training doing too much I feel like like every crossover kind of goes

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through that you know where you get really into it you get really passionate you really want like you think you know

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games and [ __ ] which you know you actually got close I never did but I still had that idea like hey maybe one

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day you know and what do you do you start to train more and more and you

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want to do like the second session and the third one and you're gonna do the pre-work and the after you know whatever

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you know but people don't look at the sleep and the food and the boring stuff

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that will actually let them recover yes and I see that everywhere and honestly

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when I was starting my coaching business and this is a couple of years ago now like two or two and a half once I started that I was very busy you know I

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was pretty stressed in general I was working hard I was doing a lot of training but I didn't necessarily take

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care of myself which is kind of funny because I'm like here I am like helping people get healthy you know you know lose weight Etc but my own health kind

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of suffers no I was doing a lot of work not sleeping enough generally you know more stressed and I would work all day

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go to CrossFit go as hard as I could coach CrossFit and then sleep do little

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and then again and at some point it just burned out it just ended up being too much and I really hit a wall and this

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one I remember that moment too we're doing like heavy cleaning jerks and I just everything hurt

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and my body was just messed up you know and I just had to stop I told the coach like yo I gotta I'm good for today and

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then I didn't train for two months straight I just really got in a weird spot but anyway my point here being like

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a lot of people go through that where it's like you get very excited you end up doing too much at one point honestly

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I was going over at the gym and saying hi to people and it wasn't like hey you know how are we doing like yeah I'm good

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it was always like hey how are you and I was like yeah I'm good but my shoulder's messed up hey I'm good but my back is a

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whole mess you know right and you start to see people are under recovering just time time again well what the thing is

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is is that people so you someone like yourself you have a job you know right

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these other people have children they have babies they have all of these other

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life stressors happening and they forget that these games athletes that's all

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they do their life is revolved around that

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that's all they're doing they're usually they're you know they're not working right they've got these sponsors that

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are paying them and all of that and people forget that they just forget that they have you know a handful of

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stressors um and it just compiles and compiles and compiles and that's when you get injured

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yeah so I feel like we should touch back on this as well and really talk about Stress Management and the other things

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really that play a role and are sometimes even more important than food and exercise right so let's

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actually go back a little and let's actually tell people what to expect from this podcast I'm just going to say this

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it's a good segue into Expressions what to expect yeah so yeah main topics

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right fat loss muscle gain uh Performance Health really anything

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health and fitness right so Stress Management um hormones sleep yeah a couple tips and

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tricks like we'll be bringing guests on in the future doing Q and A's anything else you want to add there well I was

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saying nothing is really off the table you know we're gonna have like a cute we're gonna have a question box where

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you guys can put topics in um that you want to hear us touch on

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I mean I'm always down to talk about whatever doesn't have to it doesn't yeah we're we're you know Fitness and

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Nutrition um focused but we can always add in some other stuff yeah whatever you know

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definitely I think it'd be cool to just talk about some personal stuff too anyway you know so people know who we

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are yeah I'd love to share some stuff about music because that's really changed my life like as much as

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nutrition you know so cool and uh yeah just in general like we'll kind of see you know we'll wing it in

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the beginning we'll see what resonates with us the most and uh until the sick and also what people think is important to learn about right so

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to cap things off we will talk a little bit we'll touch on some

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things that we think can help you stay on track a little bit better during

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this summer season kind of because it can be a little bit tough so I think one

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of the most important things is having some sort of plan some sort of plan

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even in the summer weeks or summer season

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people typically have structure you know during the week because they're working right so that's normally not like a huge

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issue but again it's like the weekends or like barbecues pop up or events or like Fourth of July have just happened

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you know things like that so my advice is to have some non-negotiables and

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create some sort of plan to have some sort of structure right I have a few

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written down here so one workout session on the weekend just do what like you

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don't have to do two do one um you know starting your day with a

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healthy breakfast right A lot of people tend to like want to skip meals or skip breakfast and then that ends up

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backfiring at the end of the day you know if they're if they have an event or something now they're like ravaging

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they're like so hungry they want to eat everything so start your you start your day with a good healthy breakfast

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um both of those things so like movement and that and not breakfast just you know can put you in a good mindset for the

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rest of the day right um or you know just focus on if you're not

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going to work out have a non-negotiable of you know eight to tenk steps a day that way you're

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getting in some movement uh that way like even if you have one or you have

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three you can walk away from the the weekend feeling like you know you you win you

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win right you stuck to your goal you stuck to your non-negotiables you feel good you can just get back into uh you

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know the week easily um so yeah having some sort of plan

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doesn't have to be anything crazy um but it's gonna help with that structure

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totally I think it's just good to remember too like stuff that we brought up in the beginning like taking imperfect action yeah

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summer and this you know like it's mentioned you know Fourth of July Christmas like you know over here on

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Easter is pretty big in Norway like there's always going to be those moments where people struggle and why is that

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well the lack of structure or all of a sudden it's different and that's the thing right what do people worry about

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meals that are not in control because someone else is cooking yeah um you don't know what's on the menu you go to

18:47

a different place you don't know what's going on this is something I went through last month right I'm still in a weight loss

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phase currently week 16. I came home lighter and I was on tour for three weeks

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so for three weeks no days off like just shows different cities different countries not a single meal was within my control

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right like I just had to see what was it available so what I did do uh was just rely on my

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habits and that's my first point a lot of the stuff that you are going to have to rely on is the stuff that you've

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been doing at home there's the the easy stuff you know that's when you're sticking to your usual schedule and

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whatever that's when you can really learn new habits then when you're away in the summer or

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whatever you're gonna have to rely on those habits that you've been creating so a couple habits there protein I made

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sure that I always had some protein sources whether that was protein powder bars Etc or at least protein with every meal

19:45

right yeah that's also something that you wrote down I think right that's okay because that's really that's that's both

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sageated micronutrients yeah it's just gonna say that before yeah the other one I had so I had I did have protein at

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every meal like he just said it's going to help keep you full right so if you're having just like a carb Source you're

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gonna be you're going to be hungry pretty soon after right and then this can lead to over consumption overall

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whereas like if you focus on protein at every meal you're just gonna be full longer it's going to help keep those

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calories in check for my people who do track their calories I have two

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so there's something called calorie cycling where you can essentially have a

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higher if you have an event you can have a higher day or two depends where like you would drop

20:38

your calories during the week um and then that would leave you more room for extra calories on the weekend

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there's some people I don't suggest doing this but it just you know something I did want to bring up because

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it can help just have a little bit more flexibility when you do have an event like that

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um another thing that I do personally uh when I do know I'm going to be going out for dinner or I like have an event there

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is an option in chronometer where you can quick at right so I will sit down in

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the morning and I will you you type in um quick ad in the search menu and it'll

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come up calories protein carbs fats um and I put in say 1000 calories 1200

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calories for that specific meal that I'm gonna have out because we know restaurant

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meals are a lot of calories usually so I'll put that in at the beginning of the

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day and then I will eat around that so I will you know so I'm keeping my

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calories way more in control that way versus eating you know throughout the day and then leave then all of a sudden

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I have like no calories left right so it can just be helpful for those who are tracking to essentially pre-log that

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um that way you're counting for it at the beginning of the day you can eat around it love it I think that's huge I think the

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pre-planning is so big because that's really when you don't run into that right where you have to make up for

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your calories or yeah eventually like at the end of the day like you're way over your fats but no protein yeah if you do

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it beforehand you know what's going to come up you know how to plan your day around it and it's even going to just give you

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that feeling of being in control knowing how to be flexible yes and I think that

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planning aspect is something that we should all just kind of like try to learn at least yeah because that's going

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to be huge for those moments definitely yeah which really comes down to those habits as well that's what I was doing

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you know I start my day with the breakfast like you said you know start with a good breakfast I get the protein

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in what I also wanted to add was those you know fruits and veggies I made sure that I had two of each every single day

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you know non-negotiable two pieces of fruit two servings of veggies like you know

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fish size portions it's pretty simple like I think we sometimes like over complicate things

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but it's pretty easy to interfer the veggies right yeah other than that this is a big one too is I stuck to no

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calorie or you know low calorie drinks and then preferably carbonated drinks yes there's a lot of [ __ ] on you know

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like artificial sweeteners and stuff but diet sodas are totally cool to drink

23:18

unless you drink like liters a day you know yeah but those really kept me on track you know like I said I lost weight

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even though it was difficult you know social settings to give you an idea like on tour

23:30

there's something called the after show pizza that's when the show is done backstage there's a stack of pizza

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that's hard I bet yeah but I did pretty good you know like sometimes I went for

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it but I was a conscious decision and that's my next Point as well attract my

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calories on most days and protein most days and then on the days that didn't I

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just aimed for more like an intuitive maintenance kind of day where I said hey you know what I'm gonna go a little over

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I'm gonna try to stick to maintenance and I'm pretty good with that because I've been tracking for so long and I'm just going to be okay with that

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right but it's a decision you make because it could slow down your progress and

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that's cool too because Summer is really not deep time to be very diligent but in my case like hey you know we do have to

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rely on a bit of willpower and say hey you know what this is my goal this is

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what I got to do to reach my goal and I'm going to just make the right decisions most of the time right

24:27

and then if it's slower that's okay that reminds me of one I wanted to touch on I'm kind of adding to this but that's

24:34

cool another one I see often and like this is for summer yeah I mean but these

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can really go for any time to be honest yeah yeah um a big one again I see is

24:44

like people trying to be so perfect during the week they like don't have anything they enjoy they don't have any

24:50

fun Foods then the weekend comes and there's the barbecues and it's like ah like I want everything now because I've

24:57

just restricted so badly during the week right so you need to stop restricting so

25:03

badly during the week incorporate the some of those fun foods during the week and that comes down to you know

25:10

willpower too right like you're you enable yourself to actually use the willpower when you need it and Comey was

25:17

talking about this just recently on his Instagram um so yeah it you you have you'll have way

25:25

less desire to go crazy when these foods are in front of you if you

25:30

um are a little bit more flexible you know during the week and I work on this a lot with clients I see it all the time

25:38

um so that's a big one too is is stop restricting so much during the week and

25:43

trying to be perfect because it's only backfiring you know on the weekend when

25:48

you consume 4 000 calories oh yeah right

25:54

so which by the way four thousand is still an achievement too yeah you really have to do your best for that yeah yeah

25:59

it's it's very easy to consume a lot of calories and people don't realize that

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they're like oh 3 000 calories that's a lot of food I'm like well you could get there really quickly oh yeah if you do

26:13

your best yeah yeah so I think uh we'll probably talk about that a lot too on this podcast because we're pretty big on

26:19

flexible dieting you me both [Music] um with that like 80 20 rule you know that we always follow it's really it's

26:26

much easier to kind of stick to it be flexible but still be consistent right yeah so not allow yourself to get too

26:33

flexible either but like that way we don't have to follow a strict diet or whatever you know and that's why I personally don't

26:39

do meal plans that's why I don't say hey these are the foods that you need to eat well guide people obviously and what guy

26:45

you know the listeners as well but we're not going to say hey you know what you need to eat these five fat loss Foods or

26:51

whatever no because it doesn't work that way no which is um also something I want to add maybe is that it's like why I

26:59

don't do like a day of eating you know maybe one day I will but like I kind of want to not do it just for the fact that

27:06

people might think hey this is like a special diet you know yeah or I have to eat these foods but like no you don't

27:12

have to right or you can include anything but the context always matters yeah

27:18

um those who enjoy you know some drinks I think this is a good one to touch on

27:23

this summer because usually drinks are flowing more um something I do with my clients is like

27:30

again we do like a non-negotiable of how many you're gonna have or like and and

27:36

what's realistic so like I have a client who you know he drinks quite a bit and

27:42

we're working on reducing that so if he has like 10 drinks he usually has 10 drinks and

27:50

he knocks that down in his non-negotiables too that's not going to be realistic for him right so knock it

27:58

down you know if you normally have 10 drinks make a non-negotiable of eight right if you're going to have two events

28:07

you know you have two um social gatherings in one weekend are you maybe non-negotiable okay I drink

28:13

one night I drink the other or you split the non-negotiable of drinks between the

28:18

two you know days so you're not it's not both days you know you're over consuming

28:24

um so these types of things can help as well again you're going in with some sort of plan

28:31

um it's also good to tell someone you know so that they can keep you accountable that you're going with you know your wife your partner whoever

28:38

um so that that one for Booze because those calories add up very very quickly

28:46

oh a lot and that's maybe something a lot of people don't know or I know that a lot of people don't write it know that

28:52

and that's a alcohol is seven calories per gram that's almost double compared to protein and carbs this is something I

28:59

hear a lot it's like oh I went for you know the whatever drink alcoholic drink but I went for a low carb option like

29:06

that's cool yeah it helps but the vast majority of those calories are gonna come from alcohol yeah right so it's

29:14

it's a very good point actually that you brought up alcohol because we do want to limit that hey it's cool to have a drink

29:20

100 yeah I have a lot of clients who drink every weekend or you know every other week or whatever

29:26

with its context right yeah like getting drunk every day probably not a good idea yeah every now and then hey it's fine

29:32

right yeah and and the the booze adds up but then you're like ooh I buzz and I

29:38

got the munchies oh yeah you're like food it's like a Cascade fact that sleep

29:44

this is we can oh yeah we should definitely but that's just something I think

29:50

that's important because people even myself like I like to enjoy you know a couple drinks here and there uh but you

29:56

gotta put a limit somewhere yeah fair enough cool what do you think love it I think that's the first one of

30:03

the books first one's in the books all right guys thanks thanks so much for uh

30:08

for listening um we plan on what one a week yeah let's do that so we're gonna be launching a new episode every Monday

30:14

morning probably Central European Time we'll figure it out yeah once every week

30:20

we're gonna think of a name if you have any suggestions let us know now this will already be off though yeah

30:27

oh true true so let's set that as our goal right this week we're gonna come up with a name new

30:33

episode every Monday see you guys next week all right all right see that peace