{"version":"1.0.0","segments":[{"speaker":"Johan Vesters","startTime":0.0,"endTime":1.38,"body":"What is up and"},{"speaker":"Johan Vesters","startTime":0.0,"endTime":1.38,"body":"welcome back to Talking"},{"speaker":"Johan Vesters","startTime":1.38,"endTime":6.84,"body":"Nutrition. Today's episode 46."},{"speaker":"Johan Vesters","startTime":1.38,"endTime":6.84,"body":"We have another guest on a good"},{"speaker":"Johan Vesters","startTime":6.84,"endTime":9.72,"body":"friend of previous coach Lisa."},{"speaker":"Johan Vesters","startTime":6.84,"endTime":9.72,"body":"What's up, Lisa?"},{"speaker":"Lisa Franz","startTime":10.379,"endTime":12.209,"body":"Hi to you on how are"},{"speaker":"Lisa Franz","startTime":10.379,"endTime":12.209,"body":"you doing?"},{"speaker":"Johan Vesters","startTime":13.41,"endTime":14.67,"body":"I'm pretty good."},{"speaker":"Johan Vesters","startTime":13.41,"endTime":14.67,"body":"What are you?"},{"speaker":"Lisa Franz","startTime":15.36,"endTime":17.85,"body":"Very good. Thank"},{"speaker":"Lisa Franz","startTime":15.36,"endTime":17.85,"body":"you. I'm over here in Toronto."},{"speaker":"Lisa Franz","startTime":17.85,"endTime":21.12,"body":"So I'm like seven hours behind"},{"speaker":"Lisa Franz","startTime":17.85,"endTime":21.12,"body":"you. For me the day has only"},{"speaker":"Lisa Franz","startTime":21.12,"endTime":22.02,"body":"just begun."},{"speaker":"Johan Vesters","startTime":23.85,"endTime":25.98,"body":"I saw you were"},{"speaker":"Johan Vesters","startTime":23.85,"endTime":25.98,"body":"there. It's like one of the very"},{"speaker":"Johan Vesters","startTime":25.98,"endTime":29.52,"body":"few times I see you in slightly"},{"speaker":"Johan Vesters","startTime":25.98,"endTime":29.52,"body":"less warm place. I feel like"},{"speaker":"Lisa Franz","startTime":29.73,"endTime":32.73,"body":"Yes. And to be"},{"speaker":"Lisa Franz","startTime":29.73,"endTime":32.73,"body":"honest, it's not going to happen"},{"speaker":"Lisa Franz","startTime":32.73,"endTime":38.19,"body":"very many times again. I'm sure"},{"speaker":"Lisa Franz","startTime":32.73,"endTime":38.19,"body":"this is a lovely city normally,"},{"speaker":"Lisa Franz","startTime":38.19,"endTime":41.49,"body":"but I'm not enjoying it as much"},{"speaker":"Lisa Franz","startTime":38.19,"endTime":41.49,"body":"like this is probably one of the"},{"speaker":"Lisa Franz","startTime":41.49,"endTime":44.91,"body":"least favorite places I have"},{"speaker":"Lisa Franz","startTime":41.49,"endTime":44.91,"body":"traveled to over the last few"},{"speaker":"Lisa Franz","startTime":44.91,"endTime":45.54,"body":"years."},{"speaker":"Johan Vesters","startTime":46.2,"endTime":46.92,"body":"Really."},{"speaker":"Lisa Franz","startTime":49.41,"endTime":52.68,"body":"Just because I'm"},{"speaker":"Lisa Franz","startTime":49.41,"endTime":52.68,"body":"like I said, I mean weather"},{"speaker":"Lisa Franz","startTime":52.68,"endTime":55.41,"body":"wise, it's a bit of an"},{"speaker":"Lisa Franz","startTime":52.68,"endTime":55.41,"body":"adjustment. So for those of you"},{"speaker":"Lisa Franz","startTime":55.41,"endTime":59.67,"body":"listening, I have just come here"},{"speaker":"Lisa Franz","startTime":55.41,"endTime":59.67,"body":"from Colombia, and I generally"},{"speaker":"Lisa Franz","startTime":59.67,"endTime":63.06,"body":"try to seek out the warm some"},{"speaker":"Lisa Franz","startTime":59.67,"endTime":63.06,"body":"kind of a summer thing, sir."},{"speaker":"Lisa Franz","startTime":63.84,"endTime":68.19,"body":"Over the last few years, I've"},{"speaker":"Lisa Franz","startTime":63.84,"endTime":68.19,"body":"been to places like Bali and"},{"speaker":"Lisa Franz","startTime":68.19,"endTime":72.75,"body":"Mexico and Dubai and so on. So"},{"speaker":"Lisa Franz","startTime":68.19,"endTime":72.75,"body":"this is indeed I mean, I thought"},{"speaker":"Lisa Franz","startTime":72.75,"endTime":75.84,"body":"end of April, beginning of May,"},{"speaker":"Lisa Franz","startTime":72.75,"endTime":75.84,"body":"I would be more or less on the"},{"speaker":"Lisa Franz","startTime":75.84,"endTime":79.77,"body":"safe side when it comes to"},{"speaker":"Lisa Franz","startTime":75.84,"endTime":79.77,"body":"weather. But I was very much at"},{"speaker":"Lisa Franz","startTime":79.77,"endTime":82.86,"body":"stake. And I woke up this"},{"speaker":"Lisa Franz","startTime":79.77,"endTime":82.86,"body":"morning to like two degrees"},{"speaker":"Lisa Franz","startTime":82.86,"endTime":88.65,"body":"Celsius. So not that much fun."},{"speaker":"Lisa Franz","startTime":82.86,"endTime":88.65,"body":"But I saw on your stories that"},{"speaker":"Lisa Franz","startTime":88.65,"endTime":91.77,"body":"you had a massive snow dumb, so"},{"speaker":"Lisa Franz","startTime":88.65,"endTime":91.77,"body":"that's interesting."},{"speaker":"Johan Vesters","startTime":91.979,"endTime":94.439,"body":"Oh, yeah, no,"},{"speaker":"Johan Vesters","startTime":91.979,"endTime":94.439,"body":"it's still winter over here."},{"speaker":"Johan Vesters","startTime":94.439,"endTime":97.049,"body":"Like we're still looking at like"},{"speaker":"Johan Vesters","startTime":94.439,"endTime":97.049,"body":"quite a bit of snow. It actually"},{"speaker":"Johan Vesters","startTime":97.049,"endTime":100.499,"body":"stopped snowing now. But I mean,"},{"speaker":"Johan Vesters","startTime":97.049,"endTime":100.499,"body":"it's May 2 that we had a whole"},{"speaker":"Johan Vesters","startTime":100.499,"endTime":102.809,"body":"bunch of snow again. So that's"},{"speaker":"Johan Vesters","startTime":100.499,"endTime":102.809,"body":"incredibly"},{"speaker":"Lisa Franz","startTime":102.87,"endTime":108.09,"body":"fun. So I guess I"},{"speaker":"Lisa Franz","startTime":102.87,"endTime":108.09,"body":"actually have a question for you"},{"speaker":"Lisa Franz","startTime":108.09,"endTime":112.38,"body":"straight away. What amount of"},{"speaker":"Lisa Franz","startTime":108.09,"endTime":112.38,"body":"vitamin D Do you take? And then"},{"speaker":"Lisa Franz","startTime":112.38,"endTime":115.47,"body":"because like, I mean, of course"},{"speaker":"Lisa Franz","startTime":112.38,"endTime":115.47,"body":"for me, it's just an adjustment"},{"speaker":"Lisa Franz","startTime":115.47,"endTime":119.43,"body":"period now also, but even after"},{"speaker":"Lisa Franz","startTime":115.47,"endTime":119.43,"body":"two weeks, I'm like, oh, where's"},{"speaker":"Lisa Franz","startTime":119.43,"endTime":121.26,"body":"the sun? I want the sun."},{"speaker":"Johan Vesters","startTime":124.8,"endTime":129.09,"body":"I usually take"},{"speaker":"Johan Vesters","startTime":124.8,"endTime":129.09,"body":"5000s Okay, yeah, yeah, yeah."},{"speaker":"Johan Vesters","startTime":129.57,"endTime":132.99,"body":"And that's what I usually have"},{"speaker":"Johan Vesters","startTime":129.57,"endTime":132.99,"body":"our clients do as well. So I"},{"speaker":"Johan Vesters","startTime":132.99,"endTime":135.33,"body":"kind of looked at, you know,"},{"speaker":"Johan Vesters","startTime":132.99,"endTime":135.33,"body":"what's kind of like, normally"},{"speaker":"Johan Vesters","startTime":135.33,"endTime":140.43,"body":"the okay amount for most people,"},{"speaker":"Johan Vesters","startTime":135.33,"endTime":140.43,"body":"you know, I think it's like 2000"},{"speaker":"Johan Vesters","startTime":140.46,"endTime":145.95,"body":"ish. Like, for age on the higher"},{"speaker":"Johan Vesters","startTime":140.46,"endTime":145.95,"body":"end, I always take five I have"},{"speaker":"Johan Vesters","startTime":145.95,"endTime":149.31,"body":"for a long time. I combine that"},{"speaker":"Johan Vesters","startTime":145.95,"endTime":149.31,"body":"with k three, you know, sort of"},{"speaker":"Johan Vesters","startTime":149.31,"endTime":156.72,"body":"k two D 3k. Two more is not"},{"speaker":"Johan Vesters","startTime":149.31,"endTime":156.72,"body":"necessary. I think I checked it."},{"speaker":"Johan Vesters","startTime":156.96,"endTime":160.41,"body":"The lesson was last year. I"},{"speaker":"Johan Vesters","startTime":156.96,"endTime":160.41,"body":"haven't had any bloodwork done"},{"speaker":"Johan Vesters","startTime":160.41,"endTime":163.98,"body":"yet this year, but it was fine."},{"speaker":"Johan Vesters","startTime":160.41,"endTime":163.98,"body":"So yeah, that's actually all"},{"speaker":"Johan Vesters","startTime":163.98,"endTime":166.56,"body":"good. Like we barely got any"},{"speaker":"Johan Vesters","startTime":163.98,"endTime":166.56,"body":"sunlight. That's the thing now."},{"speaker":"Johan Vesters","startTime":168.63,"endTime":172.23,"body":"At least for half year. So now"},{"speaker":"Johan Vesters","startTime":168.63,"endTime":172.23,"body":"we're actually getting to work"},{"speaker":"Johan Vesters","startTime":172.23,"endTime":176.52,"body":"towards the summer. So right now"},{"speaker":"Johan Vesters","startTime":172.23,"endTime":176.52,"body":"the sun rise is like 4am"},{"speaker":"Johan Vesters","startTime":176.52,"endTime":180.6,"body":"already. Well, I'm getting"},{"speaker":"Johan Vesters","startTime":176.52,"endTime":180.6,"body":"longer. So we're getting close"},{"speaker":"Johan Vesters","startTime":180.6,"endTime":183.75,"body":"to summer, which is where it's"},{"speaker":"Johan Vesters","startTime":180.6,"endTime":183.75,"body":"going to be live for 24 hours a"},{"speaker":"Johan Vesters","startTime":183.75,"endTime":184.02,"body":"day."},{"speaker":"Lisa Franz","startTime":184.89,"endTime":189.0,"body":"Yeah, so that's"},{"speaker":"Lisa Franz","startTime":184.89,"endTime":189.0,"body":"like, June and like 21st of June"},{"speaker":"Lisa Franz","startTime":189.0,"endTime":189.84,"body":"or something like that."},{"speaker":"Johan Vesters","startTime":191.01,"endTime":194.43,"body":"June July. Yeah."},{"speaker":"Johan Vesters","startTime":191.01,"endTime":194.43,"body":"I think it's end of June. I"},{"speaker":"Johan Vesters","startTime":194.43,"endTime":197.67,"body":"always forget the actual dates."},{"speaker":"Johan Vesters","startTime":194.43,"endTime":197.67,"body":"But cool. It's it's good to have"},{"speaker":"Johan Vesters","startTime":197.67,"endTime":202.17,"body":"you on we recorded a podcast"},{"speaker":"Johan Vesters","startTime":197.67,"endTime":202.17,"body":"episode for lease house podcasts"},{"speaker":"Johan Vesters","startTime":202.17,"endTime":206.16,"body":"together last week. So now we're"},{"speaker":"Johan Vesters","startTime":202.17,"endTime":206.16,"body":"here. Today we want to talk"},{"speaker":"Johan Vesters","startTime":206.16,"endTime":209.64,"body":"about Lean gaining, which I"},{"speaker":"Johan Vesters","startTime":206.16,"endTime":209.64,"body":"think is a really cool topic."},{"speaker":"Johan Vesters","startTime":209.67,"endTime":212.46,"body":"Because we I mean, you me both"},{"speaker":"Johan Vesters","startTime":209.67,"endTime":212.46,"body":"like we talked about weight"},{"speaker":"Johan Vesters","startTime":212.46,"endTime":215.31,"body":"loss, a whole lot fat loss and"},{"speaker":"Johan Vesters","startTime":212.46,"endTime":215.31,"body":"those kinds of things. And we"},{"speaker":"Johan Vesters","startTime":215.31,"endTime":220.56,"body":"try to educate, I really feel"},{"speaker":"Johan Vesters","startTime":215.31,"endTime":220.56,"body":"like I'm of the opinion that"},{"speaker":"Johan Vesters","startTime":221.01,"endTime":226.35,"body":"pretty much everyone can benefit"},{"speaker":"Johan Vesters","startTime":221.01,"endTime":226.35,"body":"of a dedicated Muscle Gaining"},{"speaker":"Johan Vesters","startTime":226.35,"endTime":231.96,"body":"phase. Even if it's just to kind"},{"speaker":"Johan Vesters","startTime":226.35,"endTime":231.96,"body":"of get over that thing of the"},{"speaker":"Johan Vesters","startTime":231.96,"endTime":235.11,"body":"skill of slightly moving up, you"},{"speaker":"Johan Vesters","startTime":231.96,"endTime":235.11,"body":"know, I think a lot of people"},{"speaker":"Johan Vesters","startTime":235.11,"endTime":238.86,"body":"are often thinking, hey, I want"},{"speaker":"Johan Vesters","startTime":235.11,"endTime":238.86,"body":"to look better, I'm gonna be"},{"speaker":"Johan Vesters","startTime":238.86,"endTime":241.35,"body":"lighter. You know, I'm gonna be"},{"speaker":"Johan Vesters","startTime":238.86,"endTime":241.35,"body":"even lighter and then lighter."},{"speaker":"Johan Vesters","startTime":241.74,"endTime":246.36,"body":"But there's very little focus on"},{"speaker":"Johan Vesters","startTime":241.74,"endTime":246.36,"body":"muscle gain. And I mean, for the"},{"speaker":"Johan Vesters","startTime":246.36,"endTime":251.19,"body":"listener, Lisa was my coach a"},{"speaker":"Johan Vesters","startTime":246.36,"endTime":251.19,"body":"little while ago. We both for a"},{"speaker":"Johan Vesters","startTime":251.19,"endTime":253.14,"body":"very long time. I think that was"},{"speaker":"Johan Vesters","startTime":251.19,"endTime":253.14,"body":"like a"},{"speaker":"Lisa Franz","startTime":254.22,"endTime":256.56,"body":"Yeah, I was just"},{"speaker":"Lisa Franz","startTime":254.22,"endTime":256.56,"body":"going to say at least nine"},{"speaker":"Lisa Franz","startTime":256.56,"endTime":258.66,"body":"months but probably more like a"},{"speaker":"Lisa Franz","startTime":256.56,"endTime":258.66,"body":"year."},{"speaker":"Johan Vesters","startTime":260.01,"endTime":262.62,"body":"I think you're"},{"speaker":"Johan Vesters","startTime":260.01,"endTime":262.62,"body":"right, it was 2021 and I think"},{"speaker":"Johan Vesters","startTime":262.62,"endTime":267.15,"body":"it was just about nine months"},{"speaker":"Johan Vesters","startTime":262.62,"endTime":267.15,"body":"because I had some maintenance"},{"speaker":"Johan Vesters","startTime":267.27,"endTime":270.0,"body":"like weeks or something like"},{"speaker":"Johan Vesters","startTime":267.27,"endTime":270.0,"body":"before and after. So that's"},{"speaker":"Johan Vesters","startTime":270.0,"endTime":275.16,"body":"right and during even I think"},{"speaker":"Johan Vesters","startTime":270.0,"endTime":275.16,"body":"but that's correct. So I mean,"},{"speaker":"Johan Vesters","startTime":275.16,"endTime":277.8,"body":"all I can say is like that whole"},{"speaker":"Johan Vesters","startTime":275.16,"endTime":277.8,"body":"process was a little"},{"speaker":"Johan Vesters","startTime":277.8,"endTime":280.29,"body":"uncomfortable sometimes because"},{"speaker":"Johan Vesters","startTime":277.8,"endTime":280.29,"body":"you are gaining some body fat"},{"speaker":"Johan Vesters","startTime":280.29,"endTime":284.16,"body":"over time etc. Which is also why"},{"speaker":"Johan Vesters","startTime":280.29,"endTime":284.16,"body":"I wanted to talk about Lean"},{"speaker":"Johan Vesters","startTime":284.16,"endTime":288.09,"body":"gaining like the name sometimes"},{"speaker":"Johan Vesters","startTime":284.16,"endTime":288.09,"body":"is a little at least for people"},{"speaker":"Johan Vesters","startTime":288.09,"endTime":291.03,"body":"who don't know like how it"},{"speaker":"Johan Vesters","startTime":288.09,"endTime":291.03,"body":"really works like it's maybe not"},{"speaker":"Johan Vesters","startTime":291.03,"endTime":294.72,"body":"always like misleading you know,"},{"speaker":"Johan Vesters","startTime":291.03,"endTime":294.72,"body":"but that's what it's called. So"},{"speaker":"Johan Vesters","startTime":294.72,"endTime":297.24,"body":"I want I want people have you"},{"speaker":"Johan Vesters","startTime":294.72,"endTime":297.24,"body":"know, having the right"},{"speaker":"Johan Vesters","startTime":297.24,"endTime":301.44,"body":"expectations, but like that"},{"speaker":"Johan Vesters","startTime":297.24,"endTime":301.44,"body":"process was definitely a weird"},{"speaker":"Johan Vesters","startTime":301.92,"endTime":305.88,"body":"getting happier again over time."},{"speaker":"Johan Vesters","startTime":301.92,"endTime":305.88,"body":"But then afterwards do a cut."},{"speaker":"Johan Vesters","startTime":305.88,"endTime":308.79,"body":"And I'm revealing that that was"},{"speaker":"Johan Vesters","startTime":305.88,"endTime":308.79,"body":"so cool. And like, that's when"},{"speaker":"Johan Vesters","startTime":308.79,"endTime":312.21,"body":"you get to see the results"},{"speaker":"Johan Vesters","startTime":308.79,"endTime":312.21,"body":"really, you know, so want to"},{"speaker":"Johan Vesters","startTime":312.21,"endTime":316.44,"body":"talk about that. Because you"},{"speaker":"Johan Vesters","startTime":312.21,"endTime":316.44,"body":"know, as a female, I think we're"},{"speaker":"Johan Vesters","startTime":316.44,"endTime":319.29,"body":"seeing even fewer people go"},{"speaker":"Johan Vesters","startTime":316.44,"endTime":319.29,"body":"through that. Right. So tell us"},{"speaker":"Johan Vesters","startTime":319.29,"endTime":324.36,"body":"a little bit about your current"},{"speaker":"Johan Vesters","startTime":319.29,"endTime":324.36,"body":"lean gaining phase like how's it"},{"speaker":"Johan Vesters","startTime":324.36,"endTime":327.6,"body":"going so far? How long have you"},{"speaker":"Johan Vesters","startTime":324.36,"endTime":327.6,"body":"been going? And yeah, let's"},{"speaker":"Johan Vesters","startTime":327.6,"endTime":328.08,"body":"start there."},{"speaker":"Lisa Franz","startTime":328.77,"endTime":331.14,"body":"Yeah, I'll give you"},{"speaker":"Lisa Franz","startTime":328.77,"endTime":331.14,"body":"a little bit of a background. So"},{"speaker":"Lisa Franz","startTime":331.17,"endTime":336.6,"body":"I guess, I am a Nutrition coach,"},{"speaker":"Lisa Franz","startTime":331.17,"endTime":336.6,"body":"as well. As Johan introduced me,"},{"speaker":"Lisa Franz","startTime":336.6,"endTime":339.99,"body":"I'm the owner and operator of a"},{"speaker":"Lisa Franz","startTime":336.6,"endTime":339.99,"body":"nutrition coaching in life, we"},{"speaker":"Lisa Franz","startTime":339.99,"endTime":344.79,"body":"have a small team, and all in"},{"speaker":"Lisa Franz","startTime":339.99,"endTime":344.79,"body":"all, and I would say, I'm"},{"speaker":"Lisa Franz","startTime":344.85,"endTime":348.33,"body":"probably 70% of the people that"},{"speaker":"Lisa Franz","startTime":344.85,"endTime":348.33,"body":"we work with as general"},{"speaker":"Lisa Franz","startTime":348.33,"endTime":351.54,"body":"population, we do have a couple"},{"speaker":"Lisa Franz","startTime":348.33,"endTime":351.54,"body":"of athletes, we have a few"},{"speaker":"Lisa Franz","startTime":351.54,"endTime":354.84,"body":"people that are performance"},{"speaker":"Lisa Franz","startTime":351.54,"endTime":354.84,"body":"focused, but as you say, the"},{"speaker":"Lisa Franz","startTime":354.87,"endTime":358.44,"body":"majority of people are kind of"},{"speaker":"Lisa Franz","startTime":354.87,"endTime":358.44,"body":"more weight loss focused"},{"speaker":"Lisa Franz","startTime":358.47,"endTime":364.47,"body":"nonetheless. Even here, we"},{"speaker":"Lisa Franz","startTime":358.47,"endTime":364.47,"body":"advocate with, with many women,"},{"speaker":"Lisa Franz","startTime":364.5,"endTime":369.24,"body":"especially those who are new to"},{"speaker":"Lisa Franz","startTime":364.5,"endTime":369.24,"body":"strength training, to go into,"},{"speaker":"Lisa Franz","startTime":369.72,"endTime":372.99,"body":"or to try to build more muscle"},{"speaker":"Lisa Franz","startTime":369.72,"endTime":372.99,"body":"even at maintenance, because as"},{"speaker":"Lisa Franz","startTime":372.99,"endTime":377.25,"body":"a beginner, as a novice to"},{"speaker":"Lisa Franz","startTime":372.99,"endTime":377.25,"body":"lifting, you can actually build"},{"speaker":"Lisa Franz","startTime":377.25,"endTime":380.88,"body":"muscle, even in a deficit. But"},{"speaker":"Lisa Franz","startTime":377.25,"endTime":380.88,"body":"um, you know, the more advanced"},{"speaker":"Lisa Franz","startTime":380.88,"endTime":386.76,"body":"you get kind, the more building"},{"speaker":"Lisa Franz","startTime":380.88,"endTime":386.76,"body":"blocks you just need to supply"},{"speaker":"Lisa Franz","startTime":386.79,"endTime":390.93,"body":"your body with. So building"},{"speaker":"Lisa Franz","startTime":386.79,"endTime":390.93,"body":"blocks as in like calories"},{"speaker":"Lisa Franz","startTime":390.93,"endTime":394.38,"body":"overall. And so if I look at"},{"speaker":"Lisa Franz","startTime":390.93,"endTime":394.38,"body":"myself, I have been strength"},{"speaker":"Lisa Franz","startTime":394.38,"endTime":399.03,"body":"training for about nine years"},{"speaker":"Lisa Franz","startTime":394.38,"endTime":399.03,"body":"now. So I'm definitely more of"},{"speaker":"Lisa Franz","startTime":399.03,"endTime":404.91,"body":"an advanced lifter. And I used"},{"speaker":"Lisa Franz","startTime":399.03,"endTime":404.91,"body":"to be and still am a big"},{"speaker":"Lisa Franz","startTime":404.91,"endTime":408.18,"body":"advocate, as I was saying, of"},{"speaker":"Lisa Franz","startTime":404.91,"endTime":408.18,"body":"maintenance phases, because I"},{"speaker":"Lisa Franz","startTime":408.18,"endTime":413.19,"body":"truly think it allows you to"},{"speaker":"Lisa Franz","startTime":408.18,"endTime":413.19,"body":"live and enjoy life the best and"},{"speaker":"Lisa Franz","startTime":413.19,"endTime":416.97,"body":"you can still, particularly in"},{"speaker":"Lisa Franz","startTime":413.19,"endTime":416.97,"body":"the beginning, see a lot of"},{"speaker":"Lisa Franz","startTime":417.45,"endTime":420.99,"body":"advance or progress. When it"},{"speaker":"Lisa Franz","startTime":417.45,"endTime":420.99,"body":"comes to you get stronger, you"},{"speaker":"Lisa Franz","startTime":420.99,"endTime":425.19,"body":"get more definition, you, you"},{"speaker":"Lisa Franz","startTime":420.99,"endTime":425.19,"body":"know you you're still taking"},{"speaker":"Lisa Franz","startTime":425.19,"endTime":429.21,"body":"care of hormones, you're"},{"speaker":"Lisa Franz","startTime":425.19,"endTime":429.21,"body":"sleeping well, etcetera. But for"},{"speaker":"Lisa Franz","startTime":429.21,"endTime":433.05,"body":"some reason I didn't. So So in"},{"speaker":"Lisa Franz","startTime":429.21,"endTime":433.05,"body":"the previous years, or in the"},{"speaker":"Lisa Franz","startTime":433.05,"endTime":436.23,"body":"last two, four years, I"},{"speaker":"Lisa Franz","startTime":433.05,"endTime":436.23,"body":"basically stayed in maintenance"},{"speaker":"Lisa Franz","startTime":436.23,"endTime":439.38,"body":"because I really felt very"},{"speaker":"Lisa Franz","startTime":436.23,"endTime":439.38,"body":"comfortable in my body before"},{"speaker":"Lisa Franz","startTime":439.38,"endTime":443.19,"body":"that I have come from a"},{"speaker":"Lisa Franz","startTime":439.38,"endTime":443.19,"body":"background of yo yo dieting"},{"speaker":"Lisa Franz","startTime":443.19,"endTime":447.24,"body":"through or not yo yo dieting,"},{"speaker":"Lisa Franz","startTime":443.19,"endTime":447.24,"body":"but basically restrictive"},{"speaker":"Lisa Franz","startTime":447.24,"endTime":452.64,"body":"dieting from going from paleo,"},{"speaker":"Lisa Franz","startTime":447.24,"endTime":452.64,"body":"low carb, you name it, whatever,"},{"speaker":"Lisa Franz","startTime":452.67,"endTime":458.37,"body":"until I found macros and have"},{"speaker":"Lisa Franz","startTime":452.67,"endTime":458.37,"body":"been loving life since then,"},{"speaker":"Lisa Franz","startTime":458.37,"endTime":462.24,"body":"because I'm sure Johan has"},{"speaker":"Lisa Franz","startTime":458.37,"endTime":462.24,"body":"spoken about macros in plenty of"},{"speaker":"Lisa Franz","startTime":462.24,"endTime":465.42,"body":"times before, but just the"},{"speaker":"Lisa Franz","startTime":462.24,"endTime":465.42,"body":"amount of freedom that you gain"},{"speaker":"Lisa Franz","startTime":465.42,"endTime":469.74,"body":"through macros in the sense of"},{"speaker":"Lisa Franz","startTime":465.42,"endTime":469.74,"body":"what you can eat. And I travel a"},{"speaker":"Lisa Franz","startTime":469.74,"endTime":473.49,"body":"lot as I just alluded to, also."},{"speaker":"Lisa Franz","startTime":469.74,"endTime":473.49,"body":"And I think macros are a"},{"speaker":"Lisa Franz","startTime":473.49,"endTime":480.78,"body":"beautiful way to still feel able"},{"speaker":"Lisa Franz","startTime":473.49,"endTime":480.78,"body":"to enjoy cold, different"},{"speaker":"Lisa Franz","startTime":480.78,"endTime":484.41,"body":"cultures and trying new things."},{"speaker":"Lisa Franz","startTime":480.78,"endTime":484.41,"body":"But while practicing moderation,"},{"speaker":"Lisa Franz","startTime":484.41,"endTime":488.49,"body":"so before that, I remember"},{"speaker":"Lisa Franz","startTime":484.41,"endTime":488.49,"body":"traveling once when I was doing"},{"speaker":"Lisa Franz","startTime":488.52,"endTime":493.44,"body":"like paleo, and I was in Asia, I"},{"speaker":"Lisa Franz","startTime":488.52,"endTime":493.44,"body":"was in Thailand at the time. And"},{"speaker":"Lisa Franz","startTime":493.44,"endTime":496.95,"body":"I vividly remember standing in"},{"speaker":"Lisa Franz","startTime":493.44,"endTime":496.95,"body":"the supermarkets just starting"},{"speaker":"Lisa Franz","startTime":496.95,"endTime":501.12,"body":"to cry because everything or was"},{"speaker":"Lisa Franz","startTime":496.95,"endTime":501.12,"body":"in the supermarket was a food"},{"speaker":"Lisa Franz","startTime":501.12,"endTime":505.32,"body":"court, everything came with"},{"speaker":"Lisa Franz","startTime":501.12,"endTime":505.32,"body":"rice, everything, you know, I"},{"speaker":"Lisa Franz","startTime":505.32,"endTime":508.8,"body":"had something in there that I"},{"speaker":"Lisa Franz","startTime":505.32,"endTime":508.8,"body":"quote unquote, couldn't eat. So"},{"speaker":"Lisa Franz","startTime":508.92,"endTime":513.27,"body":"I guess just a little bit of a"},{"speaker":"Lisa Franz","startTime":508.92,"endTime":513.27,"body":"side grant, I think macros are"},{"speaker":"Lisa Franz","startTime":513.51,"endTime":516.36,"body":"great for traveling, even if"},{"speaker":"Lisa Franz","startTime":513.51,"endTime":516.36,"body":"you're just estimating or"},{"speaker":"Lisa Franz","startTime":516.36,"endTime":521.25,"body":"guesstimating things. But"},{"speaker":"Lisa Franz","startTime":516.36,"endTime":521.25,"body":"anyway, so basically from 2020"},{"speaker":"Lisa Franz","startTime":521.25,"endTime":528.48,"body":"to 2022, roughly, and I was just"},{"speaker":"Lisa Franz","startTime":521.25,"endTime":528.48,"body":"in calorie maintenance. But"},{"speaker":"Lisa Franz","startTime":529.2,"endTime":532.5,"body":"because my lifestyle changed"},{"speaker":"Lisa Franz","startTime":529.2,"endTime":532.5,"body":"throughout, sometimes I went"},{"speaker":"Lisa Franz","startTime":532.5,"endTime":536.31,"body":"through like more walking"},{"speaker":"Lisa Franz","startTime":532.5,"endTime":536.31,"body":"periods just because where I was"},{"speaker":"Lisa Franz","startTime":536.31,"endTime":540.0,"body":"living, I was walking more or,"},{"speaker":"Lisa Franz","startTime":536.31,"endTime":540.0,"body":"and then I had a little bit of"},{"speaker":"Lisa Franz","startTime":540.06,"endTime":544.14,"body":"an injury with my hip. So my"},{"speaker":"Lisa Franz","startTime":540.06,"endTime":544.14,"body":"training adjusted and for some"},{"speaker":"Lisa Franz","startTime":544.14,"endTime":548.88,"body":"reason. I don't believe that at"},{"speaker":"Lisa Franz","startTime":544.14,"endTime":548.88,"body":"the end of this so like in 2022"},{"speaker":"Lisa Franz","startTime":549.12,"endTime":551.91,"body":"my quote unquote maintenance"},{"speaker":"Lisa Franz","startTime":549.12,"endTime":551.91,"body":"calories were still my"},{"speaker":"Lisa Franz","startTime":551.91,"endTime":555.99,"body":"maintenance, I noticed that I"},{"speaker":"Lisa Franz","startTime":551.91,"endTime":555.99,"body":"was I was leaning out I mean"},{"speaker":"Lisa Franz","startTime":555.99,"endTime":559.56,"body":"this luxury problem. I guess I"},{"speaker":"Lisa Franz","startTime":555.99,"endTime":559.56,"body":"became slimmer, I became"},{"speaker":"Lisa Franz","startTime":559.56,"endTime":563.91,"body":"hungrier though my period was"},{"speaker":"Lisa Franz","startTime":559.56,"endTime":563.91,"body":"more irregular and so on. And so"},{"speaker":"Lisa Franz","startTime":563.91,"endTime":567.06,"body":"I thought, okay, maybe I"},{"speaker":"Lisa Franz","startTime":563.91,"endTime":567.06,"body":"actually do need to bump up my"},{"speaker":"Lisa Franz","startTime":567.06,"endTime":571.05,"body":"calories and then someone else"},{"speaker":"Lisa Franz","startTime":567.06,"endTime":571.05,"body":"coincidentally at the same time"},{"speaker":"Lisa Franz","startTime":571.05,"endTime":577.11,"body":"said to me, Hey, Lisa, you know,"},{"speaker":"Lisa Franz","startTime":571.05,"endTime":577.11,"body":"I think was very lovingly but"},{"speaker":"Lisa Franz","startTime":577.11,"endTime":581.76,"body":"just kind of like, Hey, I think"},{"speaker":"Lisa Franz","startTime":577.11,"endTime":581.76,"body":"I don't see you do as much glute"},{"speaker":"Lisa Franz","startTime":581.76,"endTime":585.57,"body":"work anymore. I feel like your"},{"speaker":"Lisa Franz","startTime":581.76,"endTime":585.57,"body":"leg strength has kind of"},{"speaker":"Lisa Franz","startTime":585.57,"endTime":588.24,"body":"decreased your glutes have kind"},{"speaker":"Lisa Franz","startTime":585.57,"endTime":588.24,"body":"of decreased and stuff. I was"},{"speaker":"Lisa Franz","startTime":588.24,"endTime":592.08,"body":"like, Well, I mean, I didn't"},{"speaker":"Lisa Franz","startTime":588.24,"endTime":592.08,"body":"have a coach at the time. So"},{"speaker":"Lisa Franz","startTime":592.08,"endTime":596.94,"body":"again, there would be the value"},{"speaker":"Lisa Franz","startTime":592.08,"endTime":596.94,"body":"of a coach in those instances,"},{"speaker":"Lisa Franz","startTime":596.94,"endTime":599.97,"body":"but I was very, very grateful"},{"speaker":"Lisa Franz","startTime":596.94,"endTime":599.97,"body":"for that person to again love"},{"speaker":"Lisa Franz","startTime":600.0,"endTime":602.49,"body":"When we pointed out it was not"},{"speaker":"Lisa Franz","startTime":600.0,"endTime":602.49,"body":"like, Hey, your your ass is"},{"speaker":"Lisa Franz","startTime":602.49,"endTime":609.09,"body":"getting flat it was, it was like"},{"speaker":"Lisa Franz","startTime":602.49,"endTime":609.09,"body":"very, you know, nicely. And so I"},{"speaker":"Lisa Franz","startTime":609.21,"endTime":613.68,"body":"started thinking, you're right,"},{"speaker":"Lisa Franz","startTime":609.21,"endTime":613.68,"body":"I really I really should try"},{"speaker":"Lisa Franz","startTime":613.68,"endTime":617.76,"body":"this. And also, just from a"},{"speaker":"Lisa Franz","startTime":613.68,"endTime":617.76,"body":"coach's perspective, I mean, I"},{"speaker":"Lisa Franz","startTime":617.76,"endTime":621.84,"body":"had prior to that never gone"},{"speaker":"Lisa Franz","startTime":617.76,"endTime":621.84,"body":"through an intentional gaining"},{"speaker":"Lisa Franz","startTime":621.84,"endTime":627.54,"body":"phase. Again, when I was more in"},{"speaker":"Lisa Franz","startTime":621.84,"endTime":627.54,"body":"the Paleo realm when I was doing"},{"speaker":"Lisa Franz","startTime":627.54,"endTime":633.03,"body":"more CrossFit, I certainly was"},{"speaker":"Lisa Franz","startTime":627.54,"endTime":633.03,"body":"more at maintenance slash"},{"speaker":"Lisa Franz","startTime":633.03,"endTime":637.62,"body":"surplus, but it never had been"},{"speaker":"Lisa Franz","startTime":633.03,"endTime":637.62,"body":"an intentional calorie surplus."},{"speaker":"Lisa Franz","startTime":637.62,"endTime":640.98,"body":"And so I thought, Okay, I'm"},{"speaker":"Lisa Franz","startTime":637.62,"endTime":640.98,"body":"going to do this even just for"},{"speaker":"Lisa Franz","startTime":640.98,"endTime":646.32,"body":"the coaching experience. But"},{"speaker":"Lisa Franz","startTime":640.98,"endTime":646.32,"body":"mind you, I was actually kind of"},{"speaker":"Lisa Franz","startTime":647.1,"endTime":653.16,"body":"afraid of it or hesitant,"},{"speaker":"Lisa Franz","startTime":647.1,"endTime":653.16,"body":"because I guess we should, or I"},{"speaker":"Lisa Franz","startTime":653.16,"endTime":657.33,"body":"should define lean gaining at"},{"speaker":"Lisa Franz","startTime":653.16,"endTime":657.33,"body":"first also. So basically, as we"},{"speaker":"Lisa Franz","startTime":657.33,"endTime":660.3,"body":"said, you need to be in a"},{"speaker":"Lisa Franz","startTime":657.33,"endTime":660.3,"body":"calorie surplus, so eating more"},{"speaker":"Lisa Franz","startTime":660.3,"endTime":665.28,"body":"calories than what your body is"},{"speaker":"Lisa Franz","startTime":660.3,"endTime":665.28,"body":"burning. And with the intention"},{"speaker":"Lisa Franz","startTime":665.49,"endTime":669.78,"body":"that you're gaining weight, for"},{"speaker":"Lisa Franz","startTime":665.49,"endTime":669.78,"body":"most women, that is kind of the"},{"speaker":"Lisa Franz","startTime":669.78,"endTime":673.29,"body":"scary, of course, the thought"},{"speaker":"Lisa Franz","startTime":669.78,"endTime":673.29,"body":"behind this is that you're"},{"speaker":"Lisa Franz","startTime":673.29,"endTime":678.78,"body":"mostly gaining muscle and"},{"speaker":"Lisa Franz","startTime":673.29,"endTime":678.78,"body":"minimal fat. So that would be my"},{"speaker":"Lisa Franz","startTime":678.81,"endTime":683.88,"body":"differentiation between a lean,"},{"speaker":"Lisa Franz","startTime":678.81,"endTime":683.88,"body":"gaining phase and like a proper"},{"speaker":"Lisa Franz","startTime":684.57,"endTime":687.72,"body":"bulk, or even a dirty book. So"},{"speaker":"Lisa Franz","startTime":684.57,"endTime":687.72,"body":"when people say dirty bulk,"},{"speaker":"Lisa Franz","startTime":687.72,"endTime":690.45,"body":"that's kind of like just eat"},{"speaker":"Lisa Franz","startTime":687.72,"endTime":690.45,"body":"whatever, as much as you can."},{"speaker":"Lisa Franz","startTime":690.45,"endTime":693.93,"body":"And it doesn't matter how much"},{"speaker":"Lisa Franz","startTime":690.45,"endTime":693.93,"body":"fat you're putting on. But yeah,"},{"speaker":"Lisa Franz","startTime":693.99,"endTime":698.67,"body":"so certainly most people do not"},{"speaker":"Lisa Franz","startTime":693.99,"endTime":698.67,"body":"want that. But nonetheless, like"},{"speaker":"Lisa Franz","startTime":698.67,"endTime":703.98,"body":"I think even just the other"},{"speaker":"Lisa Franz","startTime":698.67,"endTime":703.98,"body":"phrase of like, bulking, it"},{"speaker":"Lisa Franz","startTime":703.98,"endTime":708.42,"body":"doesn't sound very feminine. So"},{"speaker":"Lisa Franz","startTime":703.98,"endTime":708.42,"body":"even in my coaching practice, I"},{"speaker":"Lisa Franz","startTime":708.42,"endTime":713.49,"body":"don't really use that word,"},{"speaker":"Lisa Franz","startTime":708.42,"endTime":713.49,"body":"because I think most people shy"},{"speaker":"Lisa Franz","startTime":713.49,"endTime":716.04,"body":"away from it, you probably even"},{"speaker":"Lisa Franz","startTime":713.49,"endTime":716.04,"body":"hear from clients, and I'm sure"},{"speaker":"Lisa Franz","startTime":716.04,"endTime":718.77,"body":"it's the same for you, Yo, man,"},{"speaker":"Lisa Franz","startTime":716.04,"endTime":718.77,"body":"we even hear I don't want to"},{"speaker":"Lisa Franz","startTime":718.77,"endTime":721.92,"body":"look too bulky, etcetera. So if"},{"speaker":"Lisa Franz","startTime":718.77,"endTime":721.92,"body":"you come to someone who says"},{"speaker":"Lisa Franz","startTime":721.92,"endTime":724.92,"body":"that, hey, you should do a"},{"speaker":"Lisa Franz","startTime":721.92,"endTime":724.92,"body":"bulking phase, they're gonna,"},{"speaker":"Lisa Franz","startTime":724.92,"endTime":728.97,"body":"like run the other direction"},{"speaker":"Lisa Franz","startTime":724.92,"endTime":728.97,"body":"pretty quickly. But if you say,"},{"speaker":"Lisa Franz","startTime":729.21,"endTime":732.36,"body":"Hey, you're saying you want to"},{"speaker":"Lisa Franz","startTime":729.21,"endTime":732.36,"body":"shape more, you want to tone up"},{"speaker":"Lisa Franz","startTime":732.36,"endTime":735.27,"body":"more you want you you know,"},{"speaker":"Lisa Franz","startTime":732.36,"endTime":735.27,"body":"that's, that's their wordage."},{"speaker":"Lisa Franz","startTime":735.45,"endTime":738.39,"body":"And you and I both know that"},{"speaker":"Lisa Franz","startTime":735.45,"endTime":738.39,"body":"that means gaining muscle. But"},{"speaker":"Lisa Franz","startTime":738.39,"endTime":741.06,"body":"in the sense, you could say"},{"speaker":"Lisa Franz","startTime":738.39,"endTime":741.06,"body":"like, Hey, you told me this is"},{"speaker":"Lisa Franz","startTime":741.06,"endTime":744.21,"body":"your goal. So what we need to do"},{"speaker":"Lisa Franz","startTime":741.06,"endTime":744.21,"body":"is actually you need to do an"},{"speaker":"Lisa Franz","startTime":744.21,"endTime":747.18,"body":"intentional strengthen Muscle"},{"speaker":"Lisa Franz","startTime":744.21,"endTime":747.18,"body":"Gaining phase or something like"},{"speaker":"Lisa Franz","startTime":747.18,"endTime":750.99,"body":"that. And right, so if you frame"},{"speaker":"Lisa Franz","startTime":747.18,"endTime":750.99,"body":"to them, yeah, let's let's lean"},{"speaker":"Lisa Franz","startTime":750.99,"endTime":754.26,"body":"gain, it always sounds a little"},{"speaker":"Lisa Franz","startTime":750.99,"endTime":754.26,"body":"bit better. And for me also,"},{"speaker":"Lisa Franz","startTime":754.68,"endTime":758.31,"body":"just with that thought I'm, I"},{"speaker":"Lisa Franz","startTime":754.68,"endTime":758.31,"body":"mean, I'm generally a person, I"},{"speaker":"Lisa Franz","startTime":758.31,"endTime":762.15,"body":"need to take baby steps, I need"},{"speaker":"Lisa Franz","startTime":758.31,"endTime":762.15,"body":"to do things slowly. And if"},{"speaker":"Lisa Franz","startTime":762.15,"endTime":765.09,"body":"someone would have said to me"},{"speaker":"Lisa Franz","startTime":762.15,"endTime":765.09,"body":"right away, hey, we're bumping"},{"speaker":"Lisa Franz","startTime":765.09,"endTime":768.69,"body":"up your calories by 30%. I would"},{"speaker":"Lisa Franz","startTime":765.09,"endTime":768.69,"body":"have said like, Fuck, no,"},{"speaker":"Johan Vesters","startTime":769.98,"endTime":773.1,"body":"I'm not allowed"},{"speaker":"Johan Vesters","startTime":769.98,"endTime":773.1,"body":"to, I think, yeah, absolutely,"},{"speaker":"Lisa Franz","startTime":773.1,"endTime":774.9,"body":"I would have, I"},{"speaker":"Lisa Franz","startTime":773.1,"endTime":774.9,"body":"would have never done that. So"},{"speaker":"Lisa Franz","startTime":774.93,"endTime":780.39,"body":"my initial increase was actually"},{"speaker":"Lisa Franz","startTime":774.93,"endTime":780.39,"body":"just by 10%. So I bumped it up"},{"speaker":"Lisa Franz","startTime":780.42,"endTime":786.21,"body":"very marginally and didn't"},{"speaker":"Lisa Franz","startTime":780.42,"endTime":786.21,"body":"notice or the way it didn't go"},{"speaker":"Lisa Franz","startTime":786.21,"endTime":790.56,"body":"up for the first three weeks. So"},{"speaker":"Lisa Franz","startTime":786.21,"endTime":790.56,"body":"I bumped it up another 5% or"},{"speaker":"Lisa Franz","startTime":790.56,"endTime":796.77,"body":"15%, for probably the first"},{"speaker":"Lisa Franz","startTime":790.56,"endTime":796.77,"body":"three months or so. So I'm now"},{"speaker":"Lisa Franz","startTime":797.61,"endTime":801.66,"body":"this is my eighth month,"},{"speaker":"Lisa Franz","startTime":797.61,"endTime":801.66,"body":"actually, I committed initially"},{"speaker":"Lisa Franz","startTime":801.66,"endTime":804.96,"body":"to a minimum of six months. And"},{"speaker":"Lisa Franz","startTime":801.66,"endTime":804.96,"body":"there was a reason behind this"},{"speaker":"Lisa Franz","startTime":804.96,"endTime":808.8,"body":"as well because I mean, some"},{"speaker":"Lisa Franz","startTime":804.96,"endTime":808.8,"body":"people think, Hey, can I just do"},{"speaker":"Lisa Franz","startTime":808.8,"endTime":812.79,"body":"like a month gaining phase or"},{"speaker":"Lisa Franz","startTime":808.8,"endTime":812.79,"body":"even two or three, but reality"},{"speaker":"Lisa Franz","startTime":812.79,"endTime":816.09,"body":"is a you're not gonna see a lot"},{"speaker":"Lisa Franz","startTime":812.79,"endTime":816.09,"body":"of progress during that time, it"},{"speaker":"Lisa Franz","startTime":816.09,"endTime":821.37,"body":"does take some time for your"},{"speaker":"Lisa Franz","startTime":816.09,"endTime":821.37,"body":"body to like, adjust and be if"},{"speaker":"Lisa Franz","startTime":821.64,"endTime":826.65,"body":"you were to do a cut afterwards,"},{"speaker":"Lisa Franz","startTime":821.64,"endTime":826.65,"body":"sometimes, you know, everything"},{"speaker":"Lisa Franz","startTime":826.65,"endTime":831.15,"body":"that you gained, you're"},{"speaker":"Lisa Franz","startTime":826.65,"endTime":831.15,"body":"basically cutting away in those"},{"speaker":"Lisa Franz","startTime":831.15,"endTime":834.78,"body":"next three months again, anyway,"},{"speaker":"Lisa Franz","startTime":831.15,"endTime":834.78,"body":"so if anyone out there has an"},{"speaker":"Lisa Franz","startTime":834.78,"endTime":838.41,"body":"intention of doing a gaining"},{"speaker":"Lisa Franz","startTime":834.78,"endTime":838.41,"body":"phase, and I would recommend"},{"speaker":"Lisa Franz","startTime":838.41,"endTime":843.12,"body":"something similar to like, at"},{"speaker":"Lisa Franz","startTime":838.41,"endTime":843.12,"body":"least six months closer to a"},{"speaker":"Lisa Franz","startTime":843.12,"endTime":846.99,"body":"year is usually a great amount"},{"speaker":"Lisa Franz","startTime":843.12,"endTime":846.99,"body":"of time and you're not going to"},{"speaker":"Lisa Franz","startTime":847.08,"endTime":852.33,"body":"regret it afterwards. And the"},{"speaker":"Lisa Franz","startTime":847.08,"endTime":852.33,"body":"thing that went well for me or"},{"speaker":"Lisa Franz","startTime":852.33,"endTime":856.08,"body":"work well for me during that"},{"speaker":"Lisa Franz","startTime":852.33,"endTime":856.08,"body":"time too was that I wanted to"},{"speaker":"Lisa Franz","startTime":856.08,"endTime":859.71,"body":"time it in a way where I'm not"},{"speaker":"Lisa Franz","startTime":856.08,"endTime":859.71,"body":"somewhere close to a beach or"},{"speaker":"Lisa Franz","startTime":859.71,"endTime":863.43,"body":"somewhere super hot anymore"},{"speaker":"Lisa Franz","startTime":859.71,"endTime":863.43,"body":"because again, like I said I was"},{"speaker":"Lisa Franz","startTime":863.43,"endTime":867.69,"body":"in Mexico before and go to"},{"speaker":"Lisa Franz","startTime":863.43,"endTime":867.69,"body":"Colombia and I was I was in a"},{"speaker":"Lisa Franz","startTime":867.69,"endTime":871.11,"body":"city in Colombia where it's a"},{"speaker":"Lisa Franz","startTime":867.69,"endTime":871.11,"body":"little bit cooler. So you know"},{"speaker":"Lisa Franz","startTime":871.11,"endTime":876.12,"body":"you do wear a t shirt or sweater"},{"speaker":"Lisa Franz","startTime":871.11,"endTime":876.12,"body":"every now and then and it's in"},{"speaker":"Lisa Franz","startTime":876.12,"endTime":879.66,"body":"Mexico I would have felt"},{"speaker":"Lisa Franz","startTime":876.12,"endTime":879.66,"body":"uncomfortable going to the beach"},{"speaker":"Lisa Franz","startTime":879.72,"endTime":884.01,"body":"most days in a bikini and you"},{"speaker":"Lisa Franz","startTime":879.72,"endTime":884.01,"body":"even though from the outside it"},{"speaker":"Lisa Franz","startTime":884.01,"endTime":889.56,"body":"doesn't look like by now I have"},{"speaker":"Lisa Franz","startTime":884.01,"endTime":889.56,"body":"gained any or a lot of body fat."},{"speaker":"Lisa Franz","startTime":889.83,"endTime":893.67,"body":"So I feel very different. As you"},{"speaker":"Lisa Franz","startTime":889.83,"endTime":893.67,"body":"said there are days where you're"},{"speaker":"Lisa Franz","startTime":893.67,"endTime":898.47,"body":"just not feeling that great. But"},{"speaker":"Lisa Franz","startTime":893.67,"endTime":898.47,"body":"I should I should go back to the"},{"speaker":"Lisa Franz","startTime":898.47,"endTime":903.69,"body":"beginning. So the end intention"},{"speaker":"Lisa Franz","startTime":898.47,"endTime":903.69,"body":"was to gain about half a kilo or"},{"speaker":"Lisa Franz","startTime":903.72,"endTime":908.94,"body":"maximum or about a pound per"},{"speaker":"Lisa Franz","startTime":903.72,"endTime":908.94,"body":"month. And that's a very, I"},{"speaker":"Lisa Franz","startTime":908.94,"endTime":912.12,"body":"mean, we always have to look at"},{"speaker":"Lisa Franz","startTime":908.94,"endTime":912.12,"body":"things from the perspective of"},{"speaker":"Lisa Franz","startTime":912.12,"endTime":917.34,"body":"how taller biggest this person"},{"speaker":"Lisa Franz","startTime":912.12,"endTime":917.34,"body":"right now, for someone your"},{"speaker":"Lisa Franz","startTime":917.37,"endTime":921.96,"body":"size, like I'm, I started the"},{"speaker":"Lisa Franz","startTime":917.37,"endTime":921.96,"body":"gaining phase at 53 and a half"},{"speaker":"Lisa Franz","startTime":921.96,"endTime":925.32,"body":"kilos. So you know, the"},{"speaker":"Lisa Franz","startTime":921.96,"endTime":925.32,"body":"percentage wise it's very"},{"speaker":"Lisa Franz","startTime":925.32,"endTime":930.18,"body":"different for me that's like"},{"speaker":"Lisa Franz","startTime":925.32,"endTime":930.18,"body":"about what is it? I'm terrible"},{"speaker":"Lisa Franz","startTime":930.18,"endTime":936.0,"body":"with percentage, but that's"},{"speaker":"Lisa Franz","startTime":930.18,"endTime":936.0,"body":"about, like, 1% or so per, no 10"},{"speaker":"Lisa Franz","startTime":936.0,"endTime":940.89,"body":"percents? Jesus, I can't do"},{"speaker":"Lisa Franz","startTime":936.0,"endTime":940.89,"body":"maths. But no. It's about one"},{"speaker":"Lisa Franz","startTime":940.89,"endTime":946.26,"body":"person per month, per month,"},{"speaker":"Lisa Franz","startTime":940.89,"endTime":946.26,"body":"right? Yeah, okay. Yeah, are you"},{"speaker":"Lisa Franz","startTime":947.16,"endTime":949.98,"body":"we obviously have to scale that"},{"speaker":"Lisa Franz","startTime":947.16,"endTime":949.98,"body":"up for someone who's a little"},{"speaker":"Lisa Franz","startTime":949.98,"endTime":953.46,"body":"bit of a larger size. With 100"},{"speaker":"Lisa Franz","startTime":949.98,"endTime":953.46,"body":"kilos, you're going to aim for"},{"speaker":"Lisa Franz","startTime":953.46,"endTime":957.06,"body":"like one kilo or so per month."},{"speaker":"Lisa Franz","startTime":953.46,"endTime":957.06,"body":"But anyway, that was the"},{"speaker":"Lisa Franz","startTime":957.06,"endTime":961.68,"body":"intention. And my body played"},{"speaker":"Lisa Franz","startTime":957.06,"endTime":961.68,"body":"along so nicely, I have to say"},{"speaker":"Lisa Franz","startTime":961.71,"endTime":968.82,"body":"it really like so far. I up"},{"speaker":"Lisa Franz","startTime":961.71,"endTime":968.82,"body":"until last month. So I'm now at"},{"speaker":"Lisa Franz","startTime":968.85,"endTime":974.07,"body":"57.1. So just a little bit below"},{"speaker":"Lisa Franz","startTime":968.85,"endTime":974.07,"body":"that target the last month, it's"},{"speaker":"Lisa Franz","startTime":974.07,"endTime":977.04,"body":"kind of stagnated, even though I"},{"speaker":"Lisa Franz","startTime":974.07,"endTime":977.04,"body":"actually bumped up my calories"},{"speaker":"Lisa Franz","startTime":977.04,"endTime":982.8,"body":"further. So I'm now at 20%,"},{"speaker":"Lisa Franz","startTime":977.04,"endTime":982.8,"body":"above where I started, and I"},{"speaker":"Lisa Franz","startTime":982.8,"endTime":986.91,"body":"mostly increased calories"},{"speaker":"Lisa Franz","startTime":982.8,"endTime":986.91,"body":"through carbs, so I kept my"},{"speaker":"Lisa Franz","startTime":986.91,"endTime":991.29,"body":"protein the same, I increase my"},{"speaker":"Lisa Franz","startTime":986.91,"endTime":991.29,"body":"carbs, especially around my"},{"speaker":"Lisa Franz","startTime":991.29,"endTime":997.83,"body":"training time. And I would say"},{"speaker":"Lisa Franz","startTime":991.29,"endTime":997.83,"body":"those things are. Or these could"},{"speaker":"Lisa Franz","startTime":997.83,"endTime":1002.09,"body":"be really regarded as some tips"},{"speaker":"Lisa Franz","startTime":997.83,"endTime":1002.09,"body":"for someone who wants to do a"},{"speaker":"Lisa Franz","startTime":1002.09,"endTime":1005.18,"body":"lean gaining phase. So bunching"},{"speaker":"Lisa Franz","startTime":1002.09,"endTime":1005.18,"body":"more carbs around your training"},{"speaker":"Lisa Franz","startTime":1005.18,"endTime":1007.58,"body":"time, that's when it's most"},{"speaker":"Lisa Franz","startTime":1005.18,"endTime":1007.58,"body":"likely that your body's going to"},{"speaker":"Lisa Franz","startTime":1007.58,"endTime":1011.9,"body":"use it for muscle gain, rather"},{"speaker":"Lisa Franz","startTime":1007.58,"endTime":1011.9,"body":"than storing it as fat. The"},{"speaker":"Lisa Franz","startTime":1011.9,"endTime":1016.43,"body":"other thing that I did still do"},{"speaker":"Lisa Franz","startTime":1011.9,"endTime":1016.43,"body":"was I still continued to track"},{"speaker":"Lisa Franz","startTime":1017.9,"endTime":1021.71,"body":"reasonably accurately. So you"},{"speaker":"Lisa Franz","startTime":1017.9,"endTime":1021.71,"body":"know, 80 90% of the time, I"},{"speaker":"Lisa Franz","startTime":1021.71,"endTime":1025.88,"body":"would weigh out my things I'm"},{"speaker":"Lisa Franz","startTime":1021.71,"endTime":1025.88,"body":"not. It's not like, oh, yeah,"},{"speaker":"Lisa Franz","startTime":1025.88,"endTime":1029.36,"body":"I'm in a bulking phase. Now"},{"speaker":"Lisa Franz","startTime":1025.88,"endTime":1029.36,"body":"every meal, I'm going to have a"},{"speaker":"Lisa Franz","startTime":1029.36,"endTime":1033.02,"body":"burger or eating out or"},{"speaker":"Lisa Franz","startTime":1029.36,"endTime":1033.02,"body":"whatever. And I mean, you're,"},{"speaker":"Lisa Franz","startTime":1033.02,"endTime":1035.81,"body":"you're smiling, but still, some"},{"speaker":"Lisa Franz","startTime":1033.02,"endTime":1035.81,"body":"people think, Hey, I have more"},{"speaker":"Lisa Franz","startTime":1035.81,"endTime":1039.98,"body":"food, more room to play. So now"},{"speaker":"Lisa Franz","startTime":1035.81,"endTime":1039.98,"body":"I can have more of the"},{"speaker":"Johan Vesters","startTime":1040.43,"endTime":1045.65,"body":"smiley. Yeah, you"},{"speaker":"Johan Vesters","startTime":1040.43,"endTime":1045.65,"body":"get that, you kind of get that"},{"speaker":"Johan Vesters","startTime":1045.68,"endTime":1049.07,"body":"idea. And I had that multiple"},{"speaker":"Johan Vesters","startTime":1045.68,"endTime":1049.07,"body":"times I remember, that's where I"},{"speaker":"Johan Vesters","startTime":1049.07,"endTime":1053.75,"body":"was laughing was, it's like, I'm"},{"speaker":"Johan Vesters","startTime":1049.07,"endTime":1053.75,"body":"eating more calories anyway, you"},{"speaker":"Johan Vesters","startTime":1053.75,"endTime":1056.36,"body":"know, I can exert a little"},{"speaker":"Johan Vesters","startTime":1053.75,"endTime":1056.36,"body":"looser, you know, I have a"},{"speaker":"Johan Vesters","startTime":1056.36,"endTime":1060.08,"body":"little bit more. And that's a"},{"speaker":"Johan Vesters","startTime":1056.36,"endTime":1060.08,"body":"that's a very kind of, like,"},{"speaker":"Johan Vesters","startTime":1060.08,"endTime":1064.22,"body":"slippery slope to go down. I"},{"speaker":"Johan Vesters","startTime":1060.08,"endTime":1064.22,"body":"think 100% For you know, it's,"},{"speaker":"Johan Vesters","startTime":1064.43,"endTime":1068.09,"body":"you're getting closer to kind of"},{"speaker":"Johan Vesters","startTime":1064.43,"endTime":1068.09,"body":"like a dirty bulk ish, you know,"},{"speaker":"Johan Vesters","startTime":1068.12,"endTime":1071.3,"body":"zone where it's a little too"},{"speaker":"Johan Vesters","startTime":1068.12,"endTime":1071.3,"body":"flexible. You know,"},{"speaker":"Lisa Franz","startTime":1071.66,"endTime":1074.06,"body":"yeah, let's not"},{"speaker":"Lisa Franz","startTime":1071.66,"endTime":1074.06,"body":"forget that both those things"},{"speaker":"Lisa Franz","startTime":1074.06,"endTime":1077.72,"body":"were a were were estimating. And"},{"speaker":"Lisa Franz","startTime":1074.06,"endTime":1077.72,"body":"there's just more room for"},{"speaker":"Lisa Franz","startTime":1077.72,"endTime":1081.74,"body":"error. And even with things"},{"speaker":"Lisa Franz","startTime":1077.72,"endTime":1081.74,"body":"where we're scanning a barcode,"},{"speaker":"Lisa Franz","startTime":1081.74,"endTime":1084.11,"body":"or where we're like, let's say,"},{"speaker":"Lisa Franz","startTime":1081.74,"endTime":1084.11,"body":"the ice cream that you purchase,"},{"speaker":"Lisa Franz","startTime":1084.11,"endTime":1087.35,"body":"and you take home and you scan"},{"speaker":"Lisa Franz","startTime":1084.11,"endTime":1087.35,"body":"the barcode, still, anything"},{"speaker":"Lisa Franz","startTime":1087.35,"endTime":1091.97,"body":"that's processed or packaged,"},{"speaker":"Lisa Franz","startTime":1087.35,"endTime":1091.97,"body":"and there is like a 27, or"},{"speaker":"Lisa Franz","startTime":1091.97,"endTime":1097.61,"body":"whatever, percent room for error"},{"speaker":"Lisa Franz","startTime":1091.97,"endTime":1097.61,"body":"where they can actually even"},{"speaker":"Lisa Franz","startTime":1097.61,"endTime":1101.93,"body":"though it might say 100 calories"},{"speaker":"Lisa Franz","startTime":1097.61,"endTime":1101.93,"body":"per whatever it might be 130. So"},{"speaker":"Lisa Franz","startTime":1101.93,"endTime":1106.4,"body":"you know, the more is still the"},{"speaker":"Lisa Franz","startTime":1101.93,"endTime":1106.4,"body":"stick with the 80 90% Whole Food"},{"speaker":"Lisa Franz","startTime":1106.52,"endTime":1111.38,"body":"Rule, of course, that the"},{"speaker":"Lisa Franz","startTime":1106.52,"endTime":1111.38,"body":"quantity and enough itself is"},{"speaker":"Lisa Franz","startTime":1111.38,"endTime":1114.14,"body":"going to increase, excuse me,"},{"speaker":"Lisa Franz","startTime":1111.38,"endTime":1114.14,"body":"it's going to increase a little"},{"speaker":"Lisa Franz","startTime":1114.14,"endTime":1119.03,"body":"bit if you have more calories to"},{"speaker":"Lisa Franz","startTime":1114.14,"endTime":1119.03,"body":"play with. But nonetheless, I"},{"speaker":"Lisa Franz","startTime":1119.03,"endTime":1122.72,"body":"did really try intentionally to"},{"speaker":"Lisa Franz","startTime":1119.03,"endTime":1122.72,"body":"keep it at two, three meals out"},{"speaker":"Lisa Franz","startTime":1122.72,"endTime":1126.62,"body":"per week. And I do think that"},{"speaker":"Lisa Franz","startTime":1122.72,"endTime":1126.62,"body":"that has been one of the biggest"},{"speaker":"Lisa Franz","startTime":1126.62,"endTime":1129.38,"body":"and blessings because also the"},{"speaker":"Lisa Franz","startTime":1126.62,"endTime":1129.38,"body":"other thing is when you have"},{"speaker":"Lisa Franz","startTime":1129.38,"endTime":1133.91,"body":"more of those process things or"},{"speaker":"Lisa Franz","startTime":1129.38,"endTime":1133.91,"body":"you eat out more, inevitably,"},{"speaker":"Lisa Franz","startTime":1133.91,"endTime":1138.17,"body":"you're going to feel fluffier"},{"speaker":"Lisa Franz","startTime":1133.91,"endTime":1138.17,"body":"the next days, most of the time,"},{"speaker":"Lisa Franz","startTime":1138.17,"endTime":1142.43,"body":"not always, but you know, at the"},{"speaker":"Lisa Franz","startTime":1138.17,"endTime":1142.43,"body":"extra sodium, just just"},{"speaker":"Lisa Franz","startTime":1142.46,"endTime":1144.86,"body":"different kinds of foods that"},{"speaker":"Lisa Franz","startTime":1142.46,"endTime":1144.86,"body":"your digestion is perhaps not"},{"speaker":"Lisa Franz","startTime":1144.86,"endTime":1149.78,"body":"used to. And so I really wanted"},{"speaker":"Lisa Franz","startTime":1144.86,"endTime":1149.78,"body":"to minimize that feeling of, oh,"},{"speaker":"Lisa Franz","startTime":1149.78,"endTime":1154.07,"body":"I don't want to be in this"},{"speaker":"Lisa Franz","startTime":1149.78,"endTime":1154.07,"body":"gaining phase anymore. It still"},{"speaker":"Lisa Franz","startTime":1154.13,"endTime":1157.16,"body":"again, there were some days"},{"speaker":"Lisa Franz","startTime":1154.13,"endTime":1157.16,"body":"where I felt like that for me."},{"speaker":"Lisa Franz","startTime":1157.19,"endTime":1161.78,"body":"Usually. It's around my"},{"speaker":"Lisa Franz","startTime":1157.19,"endTime":1161.78,"body":"ovulation. But I have that even"},{"speaker":"Lisa Franz","startTime":1161.78,"endTime":1166.07,"body":"when I'm not in a lean gaining"},{"speaker":"Lisa Franz","startTime":1161.78,"endTime":1166.07,"body":"phase that like five, six days"},{"speaker":"Lisa Franz","startTime":1166.07,"endTime":1169.37,"body":"of the month. I just feel fat"},{"speaker":"Lisa Franz","startTime":1166.07,"endTime":1169.37,"body":"even though I know I'm not"},{"speaker":"Lisa Franz","startTime":1169.64,"endTime":1173.39,"body":"objectively not and I know"},{"speaker":"Lisa Franz","startTime":1169.64,"endTime":1173.39,"body":"logically also, but that's how I"},{"speaker":"Lisa Franz","startTime":1173.39,"endTime":1177.41,"body":"feel. And so, of course, this is"},{"speaker":"Lisa Franz","startTime":1173.39,"endTime":1177.41,"body":"exacerbated or maybe that"},{"speaker":"Lisa Franz","startTime":1177.41,"endTime":1182.21,"body":"perception is blurred a little"},{"speaker":"Lisa Franz","startTime":1177.41,"endTime":1182.21,"body":"bit. If you are in a gaining"},{"speaker":"Lisa Franz","startTime":1182.21,"endTime":1184.7,"body":"phase and then your first"},{"speaker":"Lisa Franz","startTime":1182.21,"endTime":1184.7,"body":"thought is oh, this is because"},{"speaker":"Lisa Franz","startTime":1184.7,"endTime":1187.97,"body":"I'm eating more. And then like"},{"speaker":"Lisa Franz","startTime":1184.7,"endTime":1187.97,"body":"even for me, even for me as a"},{"speaker":"Lisa Franz","startTime":1187.97,"endTime":1192.74,"body":"coach, and I have been you know,"},{"speaker":"Lisa Franz","startTime":1187.97,"endTime":1192.74,"body":"nutrition coaching for five"},{"speaker":"Lisa Franz","startTime":1192.77,"endTime":1196.19,"body":"years now. So this is exactly"},{"speaker":"Lisa Franz","startTime":1192.77,"endTime":1196.19,"body":"what I tell my clients and my"},{"speaker":"Lisa Franz","startTime":1196.19,"endTime":1199.58,"body":"first thought is like of course"},{"speaker":"Lisa Franz","startTime":1196.19,"endTime":1199.58,"body":"that's not because you're eating"},{"speaker":"Lisa Franz","startTime":1199.61,"endTime":1203.18,"body":"a couple 100 calories more this"},{"speaker":"Lisa Franz","startTime":1199.61,"endTime":1203.18,"body":"is because yesterday, because"},{"speaker":"Lisa Franz","startTime":1203.18,"endTime":1207.5,"body":"you're around your ovulation or"},{"speaker":"Lisa Franz","startTime":1203.18,"endTime":1207.5,"body":"whatever. But our first thought"},{"speaker":"Lisa Franz","startTime":1207.5,"endTime":1210.95,"body":"just goes to odds because of the"},{"speaker":"Lisa Franz","startTime":1207.5,"endTime":1210.95,"body":"food that I ate. And the first,"},{"speaker":"Lisa Franz","startTime":1211.04,"endTime":1214.85,"body":"the next instinct is, I want to"},{"speaker":"Lisa Franz","startTime":1211.04,"endTime":1214.85,"body":"pull out of this, I want to go"},{"speaker":"Lisa Franz","startTime":1214.85,"endTime":1217.79,"body":"back into a cut, or I want to"},{"speaker":"Lisa Franz","startTime":1214.85,"endTime":1217.79,"body":"reduce my calories. And here,"},{"speaker":"Lisa Franz","startTime":1218.12,"endTime":1222.95,"body":"this is the other caution that"},{"speaker":"Lisa Franz","startTime":1218.12,"endTime":1222.95,"body":"I'm going to say, like be, stick"},{"speaker":"Lisa Franz","startTime":1222.98,"endTime":1226.46,"body":"with your plan, really stick"},{"speaker":"Lisa Franz","startTime":1222.98,"endTime":1226.46,"body":"with your plan, don't do any"},{"speaker":"Lisa Franz","startTime":1226.46,"endTime":1228.86,"body":"knee jerk reactions, even though"},{"speaker":"Lisa Franz","startTime":1226.46,"endTime":1228.86,"body":"you might have been, you know,"},{"speaker":"Lisa Franz","startTime":1228.86,"endTime":1233.18,"body":"gaming for three, four months or"},{"speaker":"Lisa Franz","startTime":1228.86,"endTime":1233.18,"body":"whatever. And this is where a"},{"speaker":"Lisa Franz","startTime":1233.18,"endTime":1235.85,"body":"coach does come in really,"},{"speaker":"Lisa Franz","startTime":1233.18,"endTime":1235.85,"body":"really handy. Who can talk you"},{"speaker":"Lisa Franz","startTime":1235.85,"endTime":1238.97,"body":"out of it, or you simply have"},{"speaker":"Lisa Franz","startTime":1235.85,"endTime":1238.97,"body":"someone else who holds you"},{"speaker":"Lisa Franz","startTime":1238.97,"endTime":1241.73,"body":"accountable. Or you you know,"},{"speaker":"Lisa Franz","startTime":1238.97,"endTime":1241.73,"body":"you mark something on your"},{"speaker":"Lisa Franz","startTime":1241.73,"endTime":1244.4,"body":"calendar where you're like,"},{"speaker":"Lisa Franz","startTime":1241.73,"endTime":1244.4,"body":"nope, up until that point, I'm"},{"speaker":"Lisa Franz","startTime":1244.4,"endTime":1247.73,"body":"going to keep going. What still"},{"speaker":"Lisa Franz","startTime":1244.4,"endTime":1247.73,"body":"in those instances, in my"},{"speaker":"Lisa Franz","startTime":1247.73,"endTime":1252.35,"body":"experience, this can help you"},{"speaker":"Lisa Franz","startTime":1247.73,"endTime":1252.35,"body":"feel less fluffy, less fat, I"},{"speaker":"Lisa Franz","startTime":1252.35,"endTime":1256.13,"body":"guess, is again, those Whole"},{"speaker":"Lisa Franz","startTime":1252.35,"endTime":1256.13,"body":"Foods, still making sure we're"},{"speaker":"Lisa Franz","startTime":1256.13,"endTime":1260.36,"body":"eating whole foods. But under"},{"speaker":"Lisa Franz","startTime":1256.13,"endTime":1260.36,"body":"that point to really making sure"},{"speaker":"Lisa Franz","startTime":1260.36,"endTime":1265.64,"body":"that digestion is smooth, this"},{"speaker":"Lisa Franz","startTime":1260.36,"endTime":1265.64,"body":"is actually a funny, quote"},{"speaker":"Lisa Franz","startTime":1265.64,"endTime":1270.38,"body":"unquote problem that probably a"},{"speaker":"Lisa Franz","startTime":1265.64,"endTime":1270.38,"body":"lot of people are not used to"},{"speaker":"Lisa Franz","startTime":1270.47,"endTime":1273.5,"body":"dealing with if they're if they"},{"speaker":"Lisa Franz","startTime":1270.47,"endTime":1273.5,"body":"come from more of a calorie"},{"speaker":"Lisa Franz","startTime":1273.5,"endTime":1278.72,"body":"restriction side, which most"},{"speaker":"Lisa Franz","startTime":1273.5,"endTime":1278.72,"body":"women do, let's be honest. So I"},{"speaker":"Lisa Franz","startTime":1278.72,"endTime":1282.62,"body":"had to learn that I needed to"},{"speaker":"Lisa Franz","startTime":1278.72,"endTime":1282.62,"body":"swap to eat less fiber, for"},{"speaker":"Lisa Franz","startTime":1282.62,"endTime":1285.59,"body":"instance, I needed to learn"},{"speaker":"Lisa Franz","startTime":1282.62,"endTime":1285.59,"body":"that, okay, my increase"},{"speaker":"Lisa Franz","startTime":1285.59,"endTime":1289.34,"body":"calories, I can't just write my"},{"speaker":"Lisa Franz","startTime":1285.59,"endTime":1289.34,"body":"increased carbs, I shouldn't"},{"speaker":"Lisa Franz","startTime":1289.55,"endTime":1293.15,"body":"just triple the amount of"},{"speaker":"Lisa Franz","startTime":1289.55,"endTime":1293.15,"body":"vegetables that I'm eating and"},{"speaker":"Lisa Franz","startTime":1293.42,"endTime":1297.02,"body":"because otherwise, I'm clogging"},{"speaker":"Lisa Franz","startTime":1293.42,"endTime":1297.02,"body":"up my digestive system, or even"},{"speaker":"Lisa Franz","startTime":1297.02,"endTime":1299.87,"body":"things like Oh, it's you know,"},{"speaker":"Lisa Franz","startTime":1297.02,"endTime":1299.87,"body":"you can't just eat three 400"},{"speaker":"Lisa Franz","startTime":1299.87,"endTime":1303.32,"body":"grams of carbs through oats, or"},{"speaker":"Lisa Franz","startTime":1299.87,"endTime":1303.32,"body":"at least I cannot my digestion"},{"speaker":"Lisa Franz","startTime":1303.32,"endTime":1306.56,"body":"doesn't let me otherwise I'm"},{"speaker":"Lisa Franz","startTime":1303.32,"endTime":1306.56,"body":"going to be super bloated and"},{"speaker":"Lisa Franz","startTime":1306.56,"endTime":1309.65,"body":"blocked up or, and so I had to"},{"speaker":"Lisa Franz","startTime":1306.56,"endTime":1309.65,"body":"learn, hey, actually, in my"},{"speaker":"Lisa Franz","startTime":1309.65,"endTime":1312.68,"body":"case, more rice is great,"},{"speaker":"Lisa Franz","startTime":1309.65,"endTime":1312.68,"body":"especially around training."},{"speaker":"Lisa Franz","startTime":1312.68,"endTime":1315.29,"body":"Again, this is where your body's"},{"speaker":"Lisa Franz","startTime":1312.68,"endTime":1315.29,"body":"going to absorb this really"},{"speaker":"Lisa Franz","startTime":1315.29,"endTime":1320.09,"body":"nicely. Or just other things"},{"speaker":"Lisa Franz","startTime":1315.29,"endTime":1320.09,"body":"where it really required a shift"},{"speaker":"Lisa Franz","startTime":1320.09,"endTime":1323.9,"body":"from that dieting mindset where"},{"speaker":"Lisa Franz","startTime":1320.09,"endTime":1323.9,"body":"you're like, oh, I need to get"},{"speaker":"Lisa Franz","startTime":1323.9,"endTime":1327.68,"body":"the leanest cut of chicken, I"},{"speaker":"Lisa Franz","startTime":1323.9,"endTime":1327.68,"body":"need to get the leanest bit of"},{"speaker":"Lisa Franz","startTime":1327.68,"endTime":1330.29,"body":"fish. And then suddenly, Hey,"},{"speaker":"Lisa Franz","startTime":1327.68,"endTime":1330.29,"body":"Lisa, you've got more room to"},{"speaker":"Lisa Franz","startTime":1330.29,"endTime":1333.8,"body":"play with. So maybe just swap"},{"speaker":"Lisa Franz","startTime":1330.29,"endTime":1333.8,"body":"all the Lean stuff for the fatty"},{"speaker":"Lisa Franz","startTime":1333.8,"endTime":1337.01,"body":"stuff now, and you're gonna have"},{"speaker":"Lisa Franz","startTime":1333.8,"endTime":1337.01,"body":"an easier time getting all the"},{"speaker":"Lisa Franz","startTime":1337.01,"endTime":1341.99,"body":"food in. So if you're if you're"},{"speaker":"Lisa Franz","startTime":1337.01,"endTime":1341.99,"body":"a female who's coming from more"},{"speaker":"Lisa Franz","startTime":1341.99,"endTime":1344.87,"body":"of that calorie restriction"},{"speaker":"Lisa Franz","startTime":1341.99,"endTime":1344.87,"body":"background, or maybe even just"},{"speaker":"Lisa Franz","startTime":1344.9,"endTime":1348.08,"body":"someone in general has just gone"},{"speaker":"Lisa Franz","startTime":1344.9,"endTime":1348.08,"body":"through a cut, wanting to go"},{"speaker":"Lisa Franz","startTime":1348.08,"endTime":1351.77,"body":"into the meeting phase. It's"},{"speaker":"Lisa Franz","startTime":1348.08,"endTime":1351.77,"body":"really, I don't want to say it's"},{"speaker":"Lisa Franz","startTime":1351.77,"endTime":1356.21,"body":"a 180. But all the strategies"},{"speaker":"Lisa Franz","startTime":1351.77,"endTime":1356.21,"body":"where we're usually like, Hey,"},{"speaker":"Lisa Franz","startTime":1356.21,"endTime":1361.97,"body":"don't drink your calories. Don't"},{"speaker":"Lisa Franz","startTime":1356.21,"endTime":1361.97,"body":"you know, take out the peanut"},{"speaker":"Lisa Franz","startTime":1361.97,"endTime":1365.45,"body":"butters and so on. We can flip"},{"speaker":"Lisa Franz","startTime":1361.97,"endTime":1365.45,"body":"flop that often in a lean"},{"speaker":"Lisa Franz","startTime":1365.45,"endTime":1368.33,"body":"gaining phase where we're like,"},{"speaker":"Lisa Franz","startTime":1365.45,"endTime":1368.33,"body":"I'm struggling to eat all this"},{"speaker":"Lisa Franz","startTime":1368.33,"endTime":1371.33,"body":"food, okay, maybe I'm making my"},{"speaker":"Lisa Franz","startTime":1368.33,"endTime":1371.33,"body":"first meal into a smoothie"},{"speaker":"Lisa Franz","startTime":1371.33,"endTime":1374.93,"body":"because I don't need to chew at"},{"speaker":"Lisa Franz","startTime":1371.33,"endTime":1374.93,"body":"all. And I can easily put more"},{"speaker":"Lisa Franz","startTime":1374.93,"endTime":1378.56,"body":"banana more peanut butter and"},{"speaker":"Lisa Franz","startTime":1374.93,"endTime":1378.56,"body":"whatever in there to get my"},{"speaker":"Lisa Franz","startTime":1378.56,"endTime":1381.62,"body":"calories. And I don't know if"},{"speaker":"Lisa Franz","startTime":1378.56,"endTime":1381.62,"body":"you ever had that issue when you"},{"speaker":"Lisa Franz","startTime":1381.62,"endTime":1383.75,"body":"were losing gaining or when you"},{"speaker":"Lisa Franz","startTime":1381.62,"endTime":1383.75,"body":"were gaining."},{"speaker":"Johan Vesters","startTime":1412.54,"endTime":1417.07,"body":"I did so I think"},{"speaker":"Johan Vesters","startTime":1412.54,"endTime":1417.07,"body":"so it's gonna depend on a"},{"speaker":"Johan Vesters","startTime":1417.07,"endTime":1421.06,"body":"person. For me though, like, I"},{"speaker":"Johan Vesters","startTime":1417.07,"endTime":1421.06,"body":"agree with you on the oats,"},{"speaker":"Johan Vesters","startTime":1421.27,"endTime":1423.6100000000001,"body":"because I always eat a lot of"},{"speaker":"Johan Vesters","startTime":1421.27,"endTime":1423.6100000000001,"body":"oats. And in the beginning, I"},{"speaker":"Johan Vesters","startTime":1423.6100000000001,"endTime":1426.49,"body":"think I was adding a lot but I"},{"speaker":"Johan Vesters","startTime":1423.6100000000001,"endTime":1426.49,"body":"did notice that digestion was."},{"speaker":"Johan Vesters","startTime":1426.97,"endTime":1431.05,"body":"So I would switch that for more"},{"speaker":"Johan Vesters","startTime":1426.97,"endTime":1431.05,"body":"rice, or basically a cream of"},{"speaker":"Johan Vesters","startTime":1431.05,"endTime":1434.41,"body":"rice. But you know, actually"},{"speaker":"Johan Vesters","startTime":1431.05,"endTime":1434.41,"body":"both, you know, just like white"},{"speaker":"Johan Vesters","startTime":1434.41,"endTime":1438.7,"body":"rice is just easy. So my post"},{"speaker":"Johan Vesters","startTime":1434.41,"endTime":1438.7,"body":"workout was cream of rice. My"},{"speaker":"Johan Vesters","startTime":1438.7,"endTime":1442.33,"body":"breakfast was still oats. But I"},{"speaker":"Johan Vesters","startTime":1438.7,"endTime":1442.33,"body":"was just trying to add stuff"},{"speaker":"Johan Vesters","startTime":1442.33,"endTime":1446.1100000000001,"body":"that was easier to digest. You"},{"speaker":"Johan Vesters","startTime":1442.33,"endTime":1446.1100000000001,"body":"know, it's like I said, you"},{"speaker":"Johan Vesters","startTime":1446.1100000000001,"endTime":1448.63,"body":"know, you can actually have a"},{"speaker":"Johan Vesters","startTime":1446.1100000000001,"endTime":1448.63,"body":"whole bunch of white rice and be"},{"speaker":"Johan Vesters","startTime":1448.63,"endTime":1452.5,"body":"okay with it digestion wise. But"},{"speaker":"Johan Vesters","startTime":1448.63,"endTime":1452.5,"body":"then if it's oats, and I'm not"},{"speaker":"Johan Vesters","startTime":1452.5,"endTime":1457.03,"body":"here like demonizing oats"},{"speaker":"Johan Vesters","startTime":1452.5,"endTime":1457.03,"body":"either. No, absolutely. Yes."},{"speaker":"Johan Vesters","startTime":1457.03,"endTime":1462.64,"body":"Same. So that could be one of"},{"speaker":"Johan Vesters","startTime":1457.03,"endTime":1462.64,"body":"them. I think it's it's weird to"},{"speaker":"Johan Vesters","startTime":1462.64,"endTime":1467.14,"body":"sometimes because also for"},{"speaker":"Johan Vesters","startTime":1462.64,"endTime":1467.14,"body":"clients, you tend to think like"},{"speaker":"Johan Vesters","startTime":1468.01,"endTime":1470.5900000000001,"body":"it has to be all clean. You know"},{"speaker":"Johan Vesters","startTime":1468.01,"endTime":1470.5900000000001,"body":"what I mean? I actually talked"},{"speaker":"Johan Vesters","startTime":1470.5900000000001,"endTime":1474.3400000000001,"body":"to someone recently. And he was"},{"speaker":"Johan Vesters","startTime":1470.5900000000001,"endTime":1474.3400000000001,"body":"like, Yeah, I was on this plan."},{"speaker":"Johan Vesters","startTime":1474.46,"endTime":1477.3400000000001,"body":"And I was trying to bulk but it"},{"speaker":"Johan Vesters","startTime":1474.46,"endTime":1477.3400000000001,"body":"was so much food and I couldn't"},{"speaker":"Johan Vesters","startTime":1477.3400000000001,"endTime":1481.8700000000001,"body":"get it in because we're so so"},{"speaker":"Johan Vesters","startTime":1477.3400000000001,"endTime":1481.8700000000001,"body":"much. He said like are so much"},{"speaker":"Johan Vesters","startTime":1481.8700000000001,"endTime":1485.83,"body":"chicken and broccoli. I was like"},{"speaker":"Johan Vesters","startTime":1481.8700000000001,"endTime":1485.83,"body":"okay, well sounds very typical"},{"speaker":"Johan Vesters","startTime":1485.83,"endTime":1488.38,"body":"to right. You always say like"},{"speaker":"Johan Vesters","startTime":1485.83,"endTime":1488.38,"body":"the chicken and broccoli and"},{"speaker":"Johan Vesters","startTime":1488.38,"endTime":1492.6100000000001,"body":"rice. But like there's"},{"speaker":"Johan Vesters","startTime":1488.38,"endTime":1492.6100000000001,"body":"definitely a time and place for"},{"speaker":"Johan Vesters","startTime":1492.64,"endTime":1497.47,"body":"for sort of flexible foods. And"},{"speaker":"Johan Vesters","startTime":1492.64,"endTime":1497.47,"body":"then the fattier foods, which I"},{"speaker":"Johan Vesters","startTime":1497.47,"endTime":1501.55,"body":"also think as much as I like"},{"speaker":"Johan Vesters","startTime":1497.47,"endTime":1501.55,"body":"lean protein sources doesn't"},{"speaker":"Johan Vesters","startTime":1501.55,"endTime":1503.95,"body":"mean that the fatty ones are bad"},{"speaker":"Johan Vesters","startTime":1501.55,"endTime":1503.95,"body":"either, you know,"},{"speaker":"Lisa Franz","startTime":1504.3700000000001,"endTime":1505.81,"body":"so absolutely not."},{"speaker":"Lisa Franz","startTime":1504.3700000000001,"endTime":1505.81,"body":"No,"},{"speaker":"Johan Vesters","startTime":1505.96,"endTime":1510.97,"body":"I think I think"},{"speaker":"Johan Vesters","startTime":1505.96,"endTime":1510.97,"body":"it's, it's a funny one. Because"},{"speaker":"Johan Vesters","startTime":1511.0,"endTime":1513.73,"body":"people do struggle with that,"},{"speaker":"Johan Vesters","startTime":1511.0,"endTime":1513.73,"body":"you know, like, whether it's a"},{"speaker":"Johan Vesters","startTime":1513.73,"endTime":1518.3500000000001,"body":"lean gaining phase, or a reverse"},{"speaker":"Johan Vesters","startTime":1513.73,"endTime":1518.3500000000001,"body":"diet even we think automatically"},{"speaker":"Johan Vesters","startTime":1518.38,"endTime":1523.18,"body":"as much as even up to even that"},{"speaker":"Johan Vesters","startTime":1518.38,"endTime":1523.18,"body":"goes for the skill but also food"},{"speaker":"Johan Vesters","startTime":1523.18,"endTime":1525.88,"body":"and stuff. We still kind of"},{"speaker":"Johan Vesters","startTime":1523.18,"endTime":1525.88,"body":"think sometimes like more okay,"},{"speaker":"Johan Vesters","startTime":1525.88,"endTime":1528.13,"body":"that's not a good thing. You"},{"speaker":"Johan Vesters","startTime":1525.88,"endTime":1528.13,"body":"know what I mean? It's"},{"speaker":"Johan Vesters","startTime":1528.16,"endTime":1530.32,"body":"definitely over and over again."},{"speaker":"Lisa Franz","startTime":1530.8600000000001,"endTime":1533.14,"body":"So for me, that was"},{"speaker":"Lisa Franz","startTime":1530.8600000000001,"endTime":1533.14,"body":"actually like a great"},{"speaker":"Lisa Franz","startTime":1533.14,"endTime":1536.2,"body":"experience, because I really"},{"speaker":"Lisa Franz","startTime":1533.14,"endTime":1536.2,"body":"just saw like, hey, everything's"},{"speaker":"Lisa Franz","startTime":1536.38,"endTime":1539.6200000000001,"body":"tools that we can use at"},{"speaker":"Lisa Franz","startTime":1536.38,"endTime":1539.6200000000001,"body":"different times of the, you"},{"speaker":"Lisa Franz","startTime":1539.6200000000001,"endTime":1544.3,"body":"know, even like, if you compare"},{"speaker":"Lisa Franz","startTime":1539.6200000000001,"endTime":1544.3,"body":"to your you're building"},{"speaker":"Lisa Franz","startTime":1544.3,"endTime":1546.04,"body":"something, are you creating"},{"speaker":"Lisa Franz","startTime":1544.3,"endTime":1546.04,"body":"something, and you have"},{"speaker":"Lisa Franz","startTime":1546.04,"endTime":1548.5900000000001,"body":"different tools for different"},{"speaker":"Lisa Franz","startTime":1546.04,"endTime":1548.5900000000001,"body":"phases, different seasons, and"},{"speaker":"Lisa Franz","startTime":1548.5900000000001,"endTime":1553.81,"body":"that's exactly it, that chicken,"},{"speaker":"Lisa Franz","startTime":1548.5900000000001,"endTime":1553.81,"body":"chicken, breast and rice and you"},{"speaker":"Lisa Franz","startTime":1553.81,"endTime":1557.38,"body":"know, trying to get keep the"},{"speaker":"Lisa Franz","startTime":1553.81,"endTime":1557.38,"body":"food volume high is amazing when"},{"speaker":"Lisa Franz","startTime":1557.38,"endTime":1561.88,"body":"you're on a really low calorie"},{"speaker":"Lisa Franz","startTime":1557.38,"endTime":1561.88,"body":"diet, and you just want to feel"},{"speaker":"Lisa Franz","startTime":1561.88,"endTime":1565.8700000000001,"body":"a little bit fuller, and you"},{"speaker":"Lisa Franz","startTime":1561.88,"endTime":1565.8700000000001,"body":"have like 40 grams of fats to"},{"speaker":"Lisa Franz","startTime":1565.8700000000001,"endTime":1569.74,"body":"play with. But then if you have"},{"speaker":"Lisa Franz","startTime":1565.8700000000001,"endTime":1569.74,"body":"double that, or even more, and"},{"speaker":"Lisa Franz","startTime":1570.76,"endTime":1575.44,"body":"we don't like most of us are not"},{"speaker":"Lisa Franz","startTime":1570.76,"endTime":1575.44,"body":"professional bodybuilders that"},{"speaker":"Lisa Franz","startTime":1575.44,"endTime":1581.6200000000001,"body":"have the time to just train and"},{"speaker":"Lisa Franz","startTime":1575.44,"endTime":1581.6200000000001,"body":"eat and sleep. So, you know, the"},{"speaker":"Lisa Franz","startTime":1581.6200000000001,"endTime":1584.83,"body":"majority of people are not going"},{"speaker":"Lisa Franz","startTime":1581.6200000000001,"endTime":1584.83,"body":"to want to eat six to eight"},{"speaker":"Lisa Franz","startTime":1584.95,"endTime":1589.51,"body":"meals a day and just spend half"},{"speaker":"Lisa Franz","startTime":1584.95,"endTime":1589.51,"body":"an hour each time shoving that"},{"speaker":"Lisa Franz","startTime":1589.51,"endTime":1593.17,"body":"down essentially. So practically"},{"speaker":"Lisa Franz","startTime":1589.51,"endTime":1593.17,"body":"do have to consider practicality"},{"speaker":"Lisa Franz","startTime":1593.17,"endTime":1599.44,"body":"to and for me, I have to say"},{"speaker":"Lisa Franz","startTime":1593.17,"endTime":1599.44,"body":"like, I don't like too big of a"},{"speaker":"Lisa Franz","startTime":1599.44,"endTime":1601.81,"body":"meal in the middle of the day,"},{"speaker":"Lisa Franz","startTime":1599.44,"endTime":1601.81,"body":"because it makes me feel"},{"speaker":"Lisa Franz","startTime":1601.81,"endTime":1605.41,"body":"sluggish in the afternoon at the"},{"speaker":"Lisa Franz","startTime":1601.81,"endTime":1605.41,"body":"same time. Like also, I don't"},{"speaker":"Lisa Franz","startTime":1605.41,"endTime":1609.22,"body":"want to be have a huge, huge,"},{"speaker":"Lisa Franz","startTime":1605.41,"endTime":1609.22,"body":"huge dinner or that dinner"},{"speaker":"Lisa Franz","startTime":1609.22,"endTime":1611.5900000000001,"body":"that's really, really hard to"},{"speaker":"Lisa Franz","startTime":1609.22,"endTime":1611.5900000000001,"body":"digest at night, and then"},{"speaker":"Lisa Franz","startTime":1611.5900000000001,"endTime":1614.23,"body":"prevents me from getting a good"},{"speaker":"Lisa Franz","startTime":1611.5900000000001,"endTime":1614.23,"body":"night's sleep. So there are a"},{"speaker":"Lisa Franz","startTime":1614.23,"endTime":1618.01,"body":"lot of things to consider for"},{"speaker":"Lisa Franz","startTime":1614.23,"endTime":1618.01,"body":"someone personally, right? It"},{"speaker":"Lisa Franz","startTime":1618.01,"endTime":1623.26,"body":"has to be right for you. And of"},{"speaker":"Lisa Franz","startTime":1618.01,"endTime":1623.26,"body":"course, so the navigating around"},{"speaker":"Lisa Franz","startTime":1623.26,"endTime":1627.91,"body":"that. I think fiber is a huge"},{"speaker":"Lisa Franz","startTime":1623.26,"endTime":1627.91,"body":"component or digestion is a huge"},{"speaker":"Lisa Franz","startTime":1627.91,"endTime":1631.42,"body":"component. Because if you're"},{"speaker":"Lisa Franz","startTime":1627.91,"endTime":1631.42,"body":"trying to lean gain, and you're"},{"speaker":"Lisa Franz","startTime":1631.42,"endTime":1635.68,"body":"constantly feeling bloated or"},{"speaker":"Lisa Franz","startTime":1631.42,"endTime":1635.68,"body":"cotton, your digestive system is"},{"speaker":"Lisa Franz","startTime":1635.68,"endTime":1639.6100000000001,"body":"just having a hard time to catch"},{"speaker":"Lisa Franz","startTime":1635.68,"endTime":1639.6100000000001,"body":"up. Then fast like looking"},{"speaker":"Lisa Franz","startTime":1639.6100000000001,"endTime":1642.3400000000001,"body":"through your food log and"},{"speaker":"Lisa Franz","startTime":1639.6100000000001,"endTime":1642.3400000000001,"body":"thinking maybe we need to switch"},{"speaker":"Lisa Franz","startTime":1642.3400000000001,"endTime":1646.27,"body":"some of those high fiber"},{"speaker":"Lisa Franz","startTime":1642.3400000000001,"endTime":1646.27,"body":"vegetables for more things like"},{"speaker":"Lisa Franz","startTime":1646.3,"endTime":1649.78,"body":"spinach or whatever, that's"},{"speaker":"Lisa Franz","startTime":1646.3,"endTime":1649.78,"body":"super easy to digest. Or maybe"},{"speaker":"Lisa Franz","startTime":1650.29,"endTime":1654.49,"body":"you don't need to eat three cups"},{"speaker":"Lisa Franz","startTime":1650.29,"endTime":1654.49,"body":"of berries. And instead we can"},{"speaker":"Lisa Franz","startTime":1654.52,"endTime":1657.4,"body":"have you eat a banana because"},{"speaker":"Lisa Franz","startTime":1654.52,"endTime":1657.4,"body":"it's a little bit easier to"},{"speaker":"Lisa Franz","startTime":1657.64,"endTime":1659.8600000000001,"body":"again, there's absolutely"},{"speaker":"Lisa Franz","startTime":1657.64,"endTime":1659.8600000000001,"body":"nothing wrong with berries, I"},{"speaker":"Lisa Franz","startTime":1659.8600000000001,"endTime":1663.07,"body":"love berries, but maybe it's"},{"speaker":"Lisa Franz","startTime":1659.8600000000001,"endTime":1663.07,"body":"like half a cup of berries and a"},{"speaker":"Lisa Franz","startTime":1663.07,"endTime":1667.27,"body":"banana and a half or so to sort"},{"speaker":"Lisa Franz","startTime":1663.07,"endTime":1667.27,"body":"of balance things out. So yeah,"},{"speaker":"Lisa Franz","startTime":1667.27,"endTime":1671.29,"body":"fiber when it comes to fiber, I"},{"speaker":"Lisa Franz","startTime":1667.27,"endTime":1671.29,"body":"use us to think back in the day."},{"speaker":"Lisa Franz","startTime":1672.19,"endTime":1677.6200000000001,"body":"The more is the better. But I am"},{"speaker":"Lisa Franz","startTime":1672.19,"endTime":1677.6200000000001,"body":"especially after working with,"},{"speaker":"Lisa Franz","startTime":1677.92,"endTime":1681.07,"body":"you know hundreds of people and"},{"speaker":"Lisa Franz","startTime":1677.92,"endTime":1681.07,"body":"seeing that everyone's digestion"},{"speaker":"Lisa Franz","startTime":1681.07,"endTime":1685.39,"body":"is so different. Yes, some"},{"speaker":"Lisa Franz","startTime":1681.07,"endTime":1685.39,"body":"people can tolerate 5060 grams"},{"speaker":"Lisa Franz","startTime":1685.39,"endTime":1689.53,"body":"of fiber. Other especially more"},{"speaker":"Lisa Franz","startTime":1685.39,"endTime":1689.53,"body":"petite females, we do tend to"},{"speaker":"Lisa Franz","startTime":1689.53,"endTime":1696.3400000000001,"body":"struggle with digestion more"},{"speaker":"Lisa Franz","startTime":1689.53,"endTime":1696.3400000000001,"body":"than than men on average. Maybe"},{"speaker":"Lisa Franz","startTime":1696.49,"endTime":1699.3700000000001,"body":"20 grams is really all that you"},{"speaker":"Lisa Franz","startTime":1696.49,"endTime":1699.3700000000001,"body":"can handle. And that's"},{"speaker":"Lisa Franz","startTime":1699.3700000000001,"endTime":1702.31,"body":"absolutely fine. But let's you"},{"speaker":"Lisa Franz","startTime":1699.3700000000001,"endTime":1702.31,"body":"know, let's find the sources"},{"speaker":"Lisa Franz","startTime":1702.31,"endTime":1705.22,"body":"that do make you feel good,"},{"speaker":"Lisa Franz","startTime":1702.31,"endTime":1705.22,"body":"where you can go to the bathroom"},{"speaker":"Lisa Franz","startTime":1705.46,"endTime":1708.97,"body":"somewhat regularly, because"},{"speaker":"Lisa Franz","startTime":1705.46,"endTime":1708.97,"body":"that's still that's going to"},{"speaker":"Lisa Franz","startTime":1708.97,"endTime":1712.6000000000001,"body":"prevent you from feeling"},{"speaker":"Lisa Franz","startTime":1708.97,"endTime":1712.6000000000001,"body":"miserable throughout your Ganey"},{"speaker":"Lisa Franz","startTime":1712.6000000000001,"endTime":1716.92,"body":"phase or in any kind of phase"},{"speaker":"Lisa Franz","startTime":1712.6000000000001,"endTime":1716.92,"body":"actually, as well. I don't know"},{"speaker":"Lisa Franz","startTime":1716.92,"endTime":1720.43,"body":"if that's something that you see"},{"speaker":"Lisa Franz","startTime":1716.92,"endTime":1720.43,"body":"among your clients also, where"},{"speaker":"Lisa Franz","startTime":1720.43,"endTime":1722.83,"body":"again, like you said, many"},{"speaker":"Lisa Franz","startTime":1720.43,"endTime":1722.83,"body":"people think the cleaner the"},{"speaker":"Lisa Franz","startTime":1722.83,"endTime":1727.15,"body":"better. Especially I don't know"},{"speaker":"Lisa Franz","startTime":1722.83,"endTime":1727.15,"body":"why I personally have such a"},{"speaker":"Lisa Franz","startTime":1727.45,"endTime":1731.1100000000001,"body":"weird connotation with rice"},{"speaker":"Lisa Franz","startTime":1727.45,"endTime":1731.1100000000001,"body":"maybe does stem from my paleo"},{"speaker":"Lisa Franz","startTime":1731.1100000000001,"endTime":1733.72,"body":"time, but it was like, Oh my"},{"speaker":"Lisa Franz","startTime":1731.1100000000001,"endTime":1733.72,"body":"gosh, rice, you're gonna eat"},{"speaker":"Lisa Franz","startTime":1733.72,"endTime":1738.16,"body":"that. Straight away. It's like"},{"speaker":"Lisa Franz","startTime":1733.72,"endTime":1738.16,"body":"in spice your blood sugar way"},{"speaker":"Lisa Franz","startTime":1738.16,"endTime":1741.55,"body":"too high. Well, but I guess it"},{"speaker":"Lisa Franz","startTime":1738.16,"endTime":1741.55,"body":"also comes from the fact that I"},{"speaker":"Lisa Franz","startTime":1741.55,"endTime":1744.8500000000001,"body":"know if I have rice in the"},{"speaker":"Lisa Franz","startTime":1741.55,"endTime":1744.8500000000001,"body":"middle of the day, I feel super"},{"speaker":"Lisa Franz","startTime":1744.8500000000001,"endTime":1748.1200000000001,"body":"sleepy. Like if I have a decent"},{"speaker":"Lisa Franz","startTime":1744.8500000000001,"endTime":1748.1200000000001,"body":"portion of rice in the middle of"},{"speaker":"Lisa Franz","startTime":1748.1200000000001,"endTime":1751.66,"body":"the day, I feel super sleepy"},{"speaker":"Lisa Franz","startTime":1748.1200000000001,"endTime":1751.66,"body":"like an hour later. And I just"},{"speaker":"Lisa Franz","startTime":1751.66,"endTime":1755.17,"body":"cannot like with my work, I want"},{"speaker":"Lisa Franz","startTime":1751.66,"endTime":1755.17,"body":"to stay alert and awake"},{"speaker":"Lisa Franz","startTime":1755.17,"endTime":1758.8600000000001,"body":"throughout the day. So I'm"},{"speaker":"Lisa Franz","startTime":1755.17,"endTime":1758.8600000000001,"body":"actually bunching. I usually"},{"speaker":"Lisa Franz","startTime":1758.8600000000001,"endTime":1762.58,"body":"train in the morning. So I have"},{"speaker":"Lisa Franz","startTime":1758.8600000000001,"endTime":1762.58,"body":"a ton of carbs around the"},{"speaker":"Lisa Franz","startTime":1762.58,"endTime":1765.8500000000001,"body":"training, essentially. And then"},{"speaker":"Lisa Franz","startTime":1762.58,"endTime":1765.8500000000001,"body":"my midday meal is a little bit"},{"speaker":"Lisa Franz","startTime":1765.8500000000001,"endTime":1769.33,"body":"lower in carbs higher and fats."},{"speaker":"Lisa Franz","startTime":1765.8500000000001,"endTime":1769.33,"body":"And then the evening meal is"},{"speaker":"Lisa Franz","startTime":1769.33,"endTime":1774.3400000000001,"body":"sort of more balanced again. Of"},{"speaker":"Lisa Franz","startTime":1769.33,"endTime":1774.3400000000001,"body":"course protein being steady"},{"speaker":"Lisa Franz","startTime":1774.3400000000001,"endTime":1778.3600000000001,"body":"throughout. But yeah, that's"},{"speaker":"Lisa Franz","startTime":1774.3400000000001,"endTime":1778.3600000000001,"body":"just my experience with it."},{"speaker":"Johan Vesters","startTime":1780.1000000000001,"endTime":1786.04,"body":"Yeah, I think"},{"speaker":"Johan Vesters","startTime":1780.1000000000001,"endTime":1786.04,"body":"it's, I get that sometimes where"},{"speaker":"Johan Vesters","startTime":1786.04,"endTime":1790.63,"body":"people especially in the"},{"speaker":"Johan Vesters","startTime":1786.04,"endTime":1790.63,"body":"beginning, people, they join a"},{"speaker":"Johan Vesters","startTime":1790.63,"endTime":1794.47,"body":"program, you know, your coach,"},{"speaker":"Johan Vesters","startTime":1790.63,"endTime":1794.47,"body":"program, mine, whatever. And"},{"speaker":"Johan Vesters","startTime":1796.24,"endTime":1799.75,"body":"they expect it has to be all"},{"speaker":"Johan Vesters","startTime":1796.24,"endTime":1799.75,"body":"cleaned. You know, and I think"},{"speaker":"Johan Vesters","startTime":1799.75,"endTime":1802.78,"body":"as much as I am for most eating"},{"speaker":"Johan Vesters","startTime":1799.75,"endTime":1802.78,"body":"whole foods, most of the"},{"speaker":"Johan Vesters","startTime":1802.78,"endTime":1806.14,"body":"minimally processed foods, I"},{"speaker":"Johan Vesters","startTime":1802.78,"endTime":1806.14,"body":"think, like clean eating as you"},{"speaker":"Johan Vesters","startTime":1806.14,"endTime":1810.64,"body":"know, it's almost like"},{"speaker":"Johan Vesters","startTime":1806.14,"endTime":1810.64,"body":"overrated. Like if you take too"},{"speaker":"Johan Vesters","startTime":1810.64,"endTime":1813.91,"body":"far, you know what I mean?"},{"speaker":"Johan Vesters","startTime":1810.64,"endTime":1813.91,"body":"Because, yes, 100% like, you"},{"speaker":"Johan Vesters","startTime":1813.91,"endTime":1818.23,"body":"want to have that stuff. Most of"},{"speaker":"Johan Vesters","startTime":1813.91,"endTime":1818.23,"body":"the time like 80 90% like 80%"},{"speaker":"Johan Vesters","startTime":1818.29,"endTime":1822.52,"body":"Most of the time, maybe 90% cut"},{"speaker":"Johan Vesters","startTime":1818.29,"endTime":1822.52,"body":"or something. But like, that's"},{"speaker":"Johan Vesters","startTime":1822.52,"endTime":1826.18,"body":"most definitely what we want to"},{"speaker":"Johan Vesters","startTime":1822.52,"endTime":1826.18,"body":"focus on. But that doesn't mean"},{"speaker":"Johan Vesters","startTime":1826.18,"endTime":1830.14,"body":"that you can't have To the Oreo,"},{"speaker":"Johan Vesters","startTime":1826.18,"endTime":1830.14,"body":"or to the Froot Loops, or the"},{"speaker":"Johan Vesters","startTime":1830.47,"endTime":1832.75,"body":"cookies, or whatever you want to"},{"speaker":"Johan Vesters","startTime":1830.47,"endTime":1832.75,"body":"have, you know, like there is a"},{"speaker":"Johan Vesters","startTime":1832.75,"endTime":1837.55,"body":"time and place for that. And I"},{"speaker":"Johan Vesters","startTime":1832.75,"endTime":1837.55,"body":"swear, just yesterday, had a"},{"speaker":"Johan Vesters","startTime":1837.55,"endTime":1840.01,"body":"talk with someone who's"},{"speaker":"Johan Vesters","startTime":1837.55,"endTime":1840.01,"body":"currently struggling getting his"},{"speaker":"Johan Vesters","startTime":1840.01,"endTime":1843.82,"body":"categories up. And he actually"},{"speaker":"Johan Vesters","startTime":1840.01,"endTime":1843.82,"body":"needs Allah. So it's maintenance"},{"speaker":"Johan Vesters","startTime":1843.82,"endTime":1847.57,"body":"calories turns out to be higher"},{"speaker":"Johan Vesters","startTime":1843.82,"endTime":1847.57,"body":"than what we expected. He's just"},{"speaker":"Johan Vesters","startTime":1847.57,"endTime":1850.8700000000001,"body":"very active, fast metabolism. So"},{"speaker":"Johan Vesters","startTime":1847.57,"endTime":1850.8700000000001,"body":"we're trying to crank up his,"},{"speaker":"Johan Vesters","startTime":1850.9,"endTime":1854.1100000000001,"body":"his, his calories, you know, and"},{"speaker":"Johan Vesters","startTime":1850.9,"endTime":1854.1100000000001,"body":"he's got a good amount of fats"},{"speaker":"Johan Vesters","startTime":1854.1100000000001,"endTime":1857.71,"body":"already. He's at an amount of"},{"speaker":"Johan Vesters","startTime":1854.1100000000001,"endTime":1857.71,"body":"carbs where it's kind of like,"},{"speaker":"Johan Vesters","startTime":1857.71,"endTime":1863.29,"body":"well, that's, that's already"},{"speaker":"Johan Vesters","startTime":1857.71,"endTime":1863.29,"body":"impressive to get in. So he's"},{"speaker":"Johan Vesters","startTime":1863.29,"endTime":1866.3500000000001,"body":"like so so what do I do now,"},{"speaker":"Johan Vesters","startTime":1863.29,"endTime":1866.3500000000001,"body":"because I'm eating good, I'm"},{"speaker":"Johan Vesters","startTime":1866.3500000000001,"endTime":1868.72,"body":"eating healthy, I'm having my"},{"speaker":"Johan Vesters","startTime":1866.3500000000001,"endTime":1868.72,"body":"apples and snacks and all this"},{"speaker":"Johan Vesters","startTime":1868.72,"endTime":1873.46,"body":"stuff. And I look at his food"},{"speaker":"Johan Vesters","startTime":1868.72,"endTime":1873.46,"body":"log. And as I probably like, 90,"},{"speaker":"Johan Vesters","startTime":1874.0900000000001,"endTime":1876.88,"body":"some days even like 95 ish"},{"speaker":"Johan Vesters","startTime":1874.0900000000001,"endTime":1876.88,"body":"percent, like minimally"},{"speaker":"Johan Vesters","startTime":1876.88,"endTime":1881.53,"body":"processed or Whole Foods, I tell"},{"speaker":"Johan Vesters","startTime":1876.88,"endTime":1881.53,"body":"him to like, hey, it's almost"},{"speaker":"Johan Vesters","startTime":1881.53,"endTime":1885.16,"body":"weird to say this as a nutrition"},{"speaker":"Johan Vesters","startTime":1881.53,"endTime":1885.16,"body":"coach. But I actually want you"},{"speaker":"Johan Vesters","startTime":1885.25,"endTime":1889.0,"body":"to add more flexible foods here."},{"speaker":"Johan Vesters","startTime":1885.25,"endTime":1889.0,"body":"Because now we're at a spot"},{"speaker":"Johan Vesters","startTime":1889.0,"endTime":1892.75,"body":"where you're eating your fruits,"},{"speaker":"Johan Vesters","startTime":1889.0,"endTime":1892.75,"body":"you're eating your vegetables, I"},{"speaker":"Johan Vesters","startTime":1892.75,"endTime":1895.72,"body":"know, you take your greens"},{"speaker":"Johan Vesters","startTime":1892.75,"endTime":1895.72,"body":"drink, and your supplements and"},{"speaker":"Johan Vesters","startTime":1895.72,"endTime":1899.14,"body":"stuff. So he's, he's covered,"},{"speaker":"Johan Vesters","startTime":1895.72,"endTime":1899.14,"body":"basically, there, you know what"},{"speaker":"Johan Vesters","startTime":1899.14,"endTime":1903.64,"body":"I mean? Doesn't mean that we can"},{"speaker":"Johan Vesters","startTime":1899.14,"endTime":1903.64,"body":"just have an unlimited stuff of"},{"speaker":"Johan Vesters","startTime":1903.64,"endTime":1907.81,"body":"like, are so limited amount of"},{"speaker":"Johan Vesters","startTime":1903.64,"endTime":1907.81,"body":"just like stuff on top of that."},{"speaker":"Johan Vesters","startTime":1908.8600000000001,"endTime":1911.29,"body":"But we can most definitely add"},{"speaker":"Johan Vesters","startTime":1908.8600000000001,"endTime":1911.29,"body":"some flexible foods there. And"},{"speaker":"Johan Vesters","startTime":1911.29,"endTime":1913.3600000000001,"body":"in this case, that's going to be"},{"speaker":"Johan Vesters","startTime":1911.29,"endTime":1913.3600000000001,"body":"very beneficial."},{"speaker":"Lisa Franz","startTime":1913.69,"endTime":1916.81,"body":"Definitely. And I"},{"speaker":"Lisa Franz","startTime":1913.69,"endTime":1916.81,"body":"think, I think even things like"},{"speaker":"Lisa Franz","startTime":1916.8700000000001,"endTime":1921.13,"body":"bread, or wraps and so on, that"},{"speaker":"Lisa Franz","startTime":1916.8700000000001,"endTime":1921.13,"body":"goes down, like pretty easy. And"},{"speaker":"Lisa Franz","startTime":1921.13,"endTime":1924.58,"body":"for most people, I mean, gluten"},{"speaker":"Lisa Franz","startTime":1921.13,"endTime":1924.58,"body":"free if you're if you're"},{"speaker":"Lisa Franz","startTime":1924.73,"endTime":1928.03,"body":"sensitive to gluten, but for"},{"speaker":"Lisa Franz","startTime":1924.73,"endTime":1928.03,"body":"most people, that's something"},{"speaker":"Lisa Franz","startTime":1928.03,"endTime":1932.56,"body":"that's pretty easy to digest as"},{"speaker":"Lisa Franz","startTime":1928.03,"endTime":1932.56,"body":"well. And you know, a bunch of"},{"speaker":"Lisa Franz","startTime":1932.56,"endTime":1937.06,"body":"bread is easily just snacked on,"},{"speaker":"Lisa Franz","startTime":1932.56,"endTime":1937.06,"body":"and you don't really notice too"},{"speaker":"Lisa Franz","startTime":1937.06,"endTime":1941.8,"body":"much. And the other thing that"},{"speaker":"Lisa Franz","startTime":1937.06,"endTime":1941.8,"body":"you mentioned was just like, I"},{"speaker":"Lisa Franz","startTime":1941.8,"endTime":1944.83,"body":"guess if you have to get to that"},{"speaker":"Lisa Franz","startTime":1941.8,"endTime":1944.83,"body":"amount of carbs, you even, you"},{"speaker":"Lisa Franz","startTime":1944.83,"endTime":1948.46,"body":"can even consider like an intro"},{"speaker":"Lisa Franz","startTime":1944.83,"endTime":1948.46,"body":"workout carb shake potentially,"},{"speaker":"Lisa Franz","startTime":1948.46,"endTime":1952.45,"body":"like dextrose or maltose, or"},{"speaker":"Lisa Franz","startTime":1948.46,"endTime":1952.45,"body":"highly branched, cyclic dextran."},{"speaker":"Lisa Franz","startTime":1952.78,"endTime":1957.73,"body":"And I think I mean, that's not"},{"speaker":"Lisa Franz","startTime":1952.78,"endTime":1957.73,"body":"going to apply for most women, I"},{"speaker":"Lisa Franz","startTime":1957.73,"endTime":1960.94,"body":"would say unless they're like"},{"speaker":"Lisa Franz","startTime":1957.73,"endTime":1960.94,"body":"super active, or they do a"},{"speaker":"Lisa Franz","startTime":1960.94,"endTime":1964.21,"body":"highly glycolytic sport. But"},{"speaker":"Lisa Franz","startTime":1960.94,"endTime":1964.21,"body":"still, if you're like really"},{"speaker":"Lisa Franz","startTime":1964.21,"endTime":1967.0900000000001,"body":"struggling, that's something"},{"speaker":"Lisa Franz","startTime":1964.21,"endTime":1967.0900000000001,"body":"something where you can easily"},{"speaker":"Lisa Franz","startTime":1967.0900000000001,"endTime":1972.49,"body":"add another 25 or 50 grams of"},{"speaker":"Lisa Franz","startTime":1967.0900000000001,"endTime":1972.49,"body":"carbs even. I guess, when it"},{"speaker":"Lisa Franz","startTime":1972.49,"endTime":1974.89,"body":"comes to training, that's"},{"speaker":"Lisa Franz","startTime":1972.49,"endTime":1974.89,"body":"probably something else that we"},{"speaker":"Lisa Franz","startTime":1974.89,"endTime":1979.06,"body":"should touch on in terms of Lean"},{"speaker":"Lisa Franz","startTime":1974.89,"endTime":1979.06,"body":"gaining, because I will say that"},{"speaker":"Lisa Franz","startTime":1979.45,"endTime":1982.96,"body":"I have changed up things with my"},{"speaker":"Lisa Franz","startTime":1979.45,"endTime":1982.96,"body":"training. And like, overall, I'm"},{"speaker":"Lisa Franz","startTime":1982.96,"endTime":1986.83,"body":"super, super happy that the"},{"speaker":"Lisa Franz","startTime":1982.96,"endTime":1986.83,"body":"majority of my gains really have"},{"speaker":"Lisa Franz","startTime":1986.83,"endTime":1992.14,"body":"gone to my glutes so far, no one"},{"speaker":"Lisa Franz","startTime":1986.83,"endTime":1992.14,"body":"I can tell. But I will also say"},{"speaker":"Lisa Franz","startTime":1992.14,"endTime":1995.2,"body":"that it does feel right now that"},{"speaker":"Lisa Franz","startTime":1992.14,"endTime":1995.2,"body":"I'm like, all I'm doing is"},{"speaker":"Lisa Franz","startTime":1995.2,"endTime":1998.23,"body":"training my glutes. So it's not"},{"speaker":"Lisa Franz","startTime":1995.2,"endTime":1998.23,"body":"like I'm neglecting the other"},{"speaker":"Lisa Franz","startTime":1998.23,"endTime":2003.18,"body":"parts completely. But that's"},{"speaker":"Lisa Franz","startTime":1998.23,"endTime":2003.18,"body":"what it feels like to me. So for"},{"speaker":"Lisa Franz","startTime":2003.18,"endTime":2007.71,"body":"instance, I often also hear with"},{"speaker":"Lisa Franz","startTime":2003.18,"endTime":2007.71,"body":"with clients are, you know what"},{"speaker":"Lisa Franz","startTime":2007.71,"endTime":2011.73,"body":"to want to shave my glutes more"},{"speaker":"Lisa Franz","startTime":2007.71,"endTime":2011.73,"body":"etc. And then I talked about we"},{"speaker":"Lisa Franz","startTime":2011.73,"endTime":2015.15,"body":"talked about their training and"},{"speaker":"Lisa Franz","startTime":2011.73,"endTime":2015.15,"body":"turns out, they're only really"},{"speaker":"Lisa Franz","startTime":2015.15,"endTime":2018.99,"body":"hitting their glutes like once a"},{"speaker":"Lisa Franz","startTime":2015.15,"endTime":2018.99,"body":"week, maybe a second time, like"},{"speaker":"Lisa Franz","startTime":2019.02,"endTime":2024.21,"body":"indirectly, when they're doing"},{"speaker":"Lisa Franz","startTime":2019.02,"endTime":2024.21,"body":"this, like leg press a little"},{"speaker":"Lisa Franz","startTime":2024.21,"endTime":2027.18,"body":"bit or you know, whatever. But"},{"speaker":"Lisa Franz","startTime":2024.21,"endTime":2027.18,"body":"I'm like, Well, how are you"},{"speaker":"Lisa Franz","startTime":2027.18,"endTime":2030.81,"body":"expecting to grow your glutes if"},{"speaker":"Lisa Franz","startTime":2027.18,"endTime":2030.81,"body":"you're really doing glute work"},{"speaker":"Lisa Franz","startTime":2030.8400000000001,"endTime":2035.6100000000001,"body":"once per week, that's just not"},{"speaker":"Lisa Franz","startTime":2030.8400000000001,"endTime":2035.6100000000001,"body":"going to happen. And so prior to"},{"speaker":"Lisa Franz","startTime":2035.6100000000001,"endTime":2039.0,"body":"starting missing any phase I was"},{"speaker":"Lisa Franz","startTime":2035.6100000000001,"endTime":2039.0,"body":"doing to lower body days where I"},{"speaker":"Lisa Franz","startTime":2039.0,"endTime":2043.23,"body":"was hitting my glutes, but not"},{"speaker":"Lisa Franz","startTime":2039.0,"endTime":2043.23,"body":"as intentionally as I am now."},{"speaker":"Lisa Franz","startTime":2043.26,"endTime":2047.91,"body":"I'm also because I have in the"},{"speaker":"Lisa Franz","startTime":2043.26,"endTime":2047.91,"body":"past trained a lot with just"},{"speaker":"Lisa Franz","startTime":2047.91,"endTime":2051.5699999999997,"body":"free weights like barbell,"},{"speaker":"Lisa Franz","startTime":2047.91,"endTime":2051.5699999999997,"body":"kettlebell dumbbell, etc. And"},{"speaker":"Lisa Franz","startTime":2051.5699999999997,"endTime":2054.21,"body":"for the last seven, eight"},{"speaker":"Lisa Franz","startTime":2051.5699999999997,"endTime":2054.21,"body":"months, I have been going to a"},{"speaker":"Lisa Franz","startTime":2054.21,"endTime":2058.11,"body":"gym which also has machines and"},{"speaker":"Lisa Franz","startTime":2054.21,"endTime":2058.11,"body":"I will say that if you have a"},{"speaker":"Lisa Franz","startTime":2058.11,"endTime":2063.45,"body":"specific target for particular"},{"speaker":"Lisa Franz","startTime":2058.11,"endTime":2063.45,"body":"body part, that is where"},{"speaker":"Lisa Franz","startTime":2063.48,"endTime":2066.99,"body":"actually gyms do shine. Like I'm"},{"speaker":"Lisa Franz","startTime":2063.48,"endTime":2066.99,"body":"a big proponent of free weights."},{"speaker":"Lisa Franz","startTime":2066.99,"endTime":2070.62,"body":"I love free weights. I truly"},{"speaker":"Lisa Franz","startTime":2066.99,"endTime":2070.62,"body":"think everyone can reach great"},{"speaker":"Lisa Franz","startTime":2070.62,"endTime":2075.0,"body":"physiques and athleticism with"},{"speaker":"Lisa Franz","startTime":2070.62,"endTime":2075.0,"body":"free weights alone. So if you"},{"speaker":"Lisa Franz","startTime":2075.0,"endTime":2076.98,"body":"have a home gym, and you're"},{"speaker":"Lisa Franz","startTime":2075.0,"endTime":2076.98,"body":"like, Oh no, I don't have that."},{"speaker":"Lisa Franz","startTime":2077.28,"endTime":2080.43,"body":"Don't worry, you can still you"},{"speaker":"Lisa Franz","startTime":2077.28,"endTime":2080.43,"body":"know, achieve your goals. But"},{"speaker":"Lisa Franz","startTime":2080.9700000000003,"endTime":2083.64,"body":"nonetheless, if you are really"},{"speaker":"Lisa Franz","startTime":2080.9700000000003,"endTime":2083.64,"body":"like really focused on a"},{"speaker":"Lisa Franz","startTime":2083.64,"endTime":2087.39,"body":"particular bar party or bringing"},{"speaker":"Lisa Franz","startTime":2083.64,"endTime":2087.39,"body":"up a particular part, or"},{"speaker":"Lisa Franz","startTime":2087.39,"endTime":2092.79,"body":"bringing up imbalances, well, I"},{"speaker":"Lisa Franz","startTime":2087.39,"endTime":2092.79,"body":"do think that the gym is going"},{"speaker":"Lisa Franz","startTime":2092.79,"endTime":2096.57,"body":"to come in very handy. So the"},{"speaker":"Lisa Franz","startTime":2092.79,"endTime":2096.57,"body":"reason I'm saying this is yes."},{"speaker":"Lisa Franz","startTime":2097.14,"endTime":2101.61,"body":"Great. We have great glute"},{"speaker":"Lisa Franz","startTime":2097.14,"endTime":2101.61,"body":"exercises with the hip thrusts"},{"speaker":"Lisa Franz","startTime":2101.61,"endTime":2106.86,"body":"with the deadlift or Romanian"},{"speaker":"Lisa Franz","startTime":2101.61,"endTime":2106.86,"body":"deadlift in particular, squats"},{"speaker":"Lisa Franz","startTime":2106.86,"endTime":2113.61,"body":"also of course, but things like"},{"speaker":"Lisa Franz","startTime":2106.86,"endTime":2113.61,"body":"kickbacks, honestly they have"},{"speaker":"Lisa Franz","startTime":2113.64,"endTime":2118.14,"body":"allowed me to to just learn to"},{"speaker":"Lisa Franz","startTime":2113.64,"endTime":2118.14,"body":"feel my glutes more I mean, I"},{"speaker":"Lisa Franz","startTime":2118.17,"endTime":2124.17,"body":"would like to say that even in"},{"speaker":"Lisa Franz","startTime":2118.17,"endTime":2124.17,"body":"the previous years I've had and"},{"speaker":"Lisa Franz","startTime":2124.17,"endTime":2129.06,"body":"have had reasonably decent Mind"},{"speaker":"Lisa Franz","startTime":2124.17,"endTime":2129.06,"body":"Muscle could action. But I"},{"speaker":"Lisa Franz","startTime":2129.06,"endTime":2132.15,"body":"really wanted to put a"},{"speaker":"Lisa Franz","startTime":2129.06,"endTime":2132.15,"body":"particular focus on it of like"},{"speaker":"Lisa Franz","startTime":2132.15,"endTime":2135.57,"body":"really being able to just to"},{"speaker":"Lisa Franz","startTime":2132.15,"endTime":2135.57,"body":"even just activate a muscle,"},{"speaker":"Lisa Franz","startTime":2135.57,"endTime":2139.14,"body":"just, you know, I'm thinking of"},{"speaker":"Lisa Franz","startTime":2135.57,"endTime":2139.14,"body":"a body part. And I can activate"},{"speaker":"Lisa Franz","startTime":2139.14,"endTime":2142.14,"body":"it right now like a left or"},{"speaker":"Lisa Franz","startTime":2139.14,"endTime":2142.14,"body":"like, just squeeze my left"},{"speaker":"Lisa Franz","startTime":2142.14,"endTime":2145.5,"body":"glute. As funny as it sounds,"},{"speaker":"Lisa Franz","startTime":2142.14,"endTime":2145.5,"body":"but like a lot of people can't"},{"speaker":"Lisa Franz","startTime":2145.5,"endTime":2148.98,"body":"do that, or I do often hear like"},{"speaker":"Lisa Franz","startTime":2145.5,"endTime":2148.98,"body":"ham doing hip thrusts, but I'm"},{"speaker":"Lisa Franz","startTime":2148.98,"endTime":2152.64,"body":"not feeling my glutes. So if"},{"speaker":"Lisa Franz","startTime":2148.98,"endTime":2152.64,"body":"this is you, then things like"},{"speaker":"Lisa Franz","startTime":2152.64,"endTime":2157.77,"body":"glute kickbacks, or those"},{"speaker":"Lisa Franz","startTime":2152.64,"endTime":2157.77,"body":"abduction machines, etc. They"},{"speaker":"Lisa Franz","startTime":2157.77,"endTime":2161.34,"body":"can be awesome. And the thing"},{"speaker":"Lisa Franz","startTime":2157.77,"endTime":2161.34,"body":"that I actually also noticed"},{"speaker":"Lisa Franz","startTime":2161.34,"endTime":2165.42,"body":"when doing because I slowed down"},{"speaker":"Lisa Franz","startTime":2161.34,"endTime":2165.42,"body":"my reps a lot, also for things"},{"speaker":"Lisa Franz","startTime":2165.42,"endTime":2169.86,"body":"like Romanian deadlift, just to"},{"speaker":"Lisa Franz","startTime":2165.42,"endTime":2169.86,"body":"increase the mind muscle"},{"speaker":"Lisa Franz","startTime":2169.86,"endTime":2175.05,"body":"connection, I actually noticed,"},{"speaker":"Lisa Franz","startTime":2169.86,"endTime":2175.05,"body":"hey, my left hamstring is way"},{"speaker":"Lisa Franz","startTime":2175.05,"endTime":2179.31,"body":"weaker than my right hamstring."},{"speaker":"Lisa Franz","startTime":2175.05,"endTime":2179.31,"body":"And I noticed that as well, when"},{"speaker":"Lisa Franz","startTime":2179.31,"endTime":2184.17,"body":"I was doing leg curls. At first,"},{"speaker":"Lisa Franz","startTime":2179.31,"endTime":2184.17,"body":"I had just done like bilateral"},{"speaker":"Lisa Franz","startTime":2184.17,"endTime":2188.46,"body":"so with both legs, so it never"},{"speaker":"Lisa Franz","startTime":2184.17,"endTime":2188.46,"body":"really stood out to me. But then"},{"speaker":"Lisa Franz","startTime":2188.46,"endTime":2192.6,"body":"when you do more single legged"},{"speaker":"Lisa Franz","startTime":2188.46,"endTime":2192.6,"body":"stuff suddenly was like, Oh, my"},{"speaker":"Lisa Franz","startTime":2192.6,"endTime":2195.48,"body":"right hamstring is always trying"},{"speaker":"Lisa Franz","startTime":2192.6,"endTime":2195.48,"body":"to take over. And of course,"},{"speaker":"Lisa Franz","startTime":2195.48,"endTime":2198.7200000000003,"body":"that has repercussions to the"},{"speaker":"Lisa Franz","startTime":2195.48,"endTime":2198.7200000000003,"body":"glutes as well, and how you"},{"speaker":"Lisa Franz","startTime":2199.02,"endTime":2202.92,"body":"activate those there. So that's"},{"speaker":"Lisa Franz","startTime":2199.02,"endTime":2202.92,"body":"actually something that I have"},{"speaker":"Lisa Franz","startTime":2202.92,"endTime":2206.82,"body":"really learned over these last"},{"speaker":"Lisa Franz","startTime":2202.92,"endTime":2206.82,"body":"few weeks, or I'm proud of"},{"speaker":"Lisa Franz","startTime":2207.18,"endTime":2211.8,"body":"discovering, especially so far"},{"speaker":"Lisa Franz","startTime":2207.18,"endTime":2211.8,"body":"into my journey, you know, and"},{"speaker":"Lisa Franz","startTime":2211.83,"endTime":2216.42,"body":"the thing is, of course, the"},{"speaker":"Lisa Franz","startTime":2211.83,"endTime":2216.42,"body":"longer you lift weights, yes,"},{"speaker":"Lisa Franz","startTime":2216.42,"endTime":2219.27,"body":"the more progress you make, but"},{"speaker":"Lisa Franz","startTime":2216.42,"endTime":2219.27,"body":"also the more opportunity you"},{"speaker":"Lisa Franz","startTime":2219.27,"endTime":2226.56,"body":"have to have small errors in"},{"speaker":"Lisa Franz","startTime":2219.27,"endTime":2226.56,"body":"your in the way that you move"},{"speaker":"Lisa Franz","startTime":2226.59,"endTime":2229.65,"body":"because it just feels so natural"},{"speaker":"Lisa Franz","startTime":2226.59,"endTime":2229.65,"body":"to you. And then your goes by"},{"speaker":"Lisa Franz","startTime":2229.65,"endTime":2232.68,"body":"and this error manifested and"},{"speaker":"Lisa Franz","startTime":2229.65,"endTime":2232.68,"body":"more on this error manifests"},{"speaker":"Lisa Franz","startTime":2232.68,"endTime":2235.56,"body":"even more and then throw in like"},{"speaker":"Lisa Franz","startTime":2232.68,"endTime":2235.56,"body":"a maybe an injury here or there,"},{"speaker":"Lisa Franz","startTime":2235.77,"endTime":2239.16,"body":"which again, brings things even"},{"speaker":"Lisa Franz","startTime":2235.77,"endTime":2239.16,"body":"more out of whack and then"},{"speaker":"Lisa Franz","startTime":2239.19,"endTime":2243.21,"body":"causes you to shift, maybe your"},{"speaker":"Lisa Franz","startTime":2239.19,"endTime":2243.21,"body":"weight more from here to there."},{"speaker":"Lisa Franz","startTime":2243.21,"endTime":2247.53,"body":"Or to pull more from this angle,"},{"speaker":"Lisa Franz","startTime":2243.21,"endTime":2247.53,"body":"whatever it is like I would I"},{"speaker":"Lisa Franz","startTime":2247.53,"endTime":2250.71,"body":"would like to argue that most"},{"speaker":"Lisa Franz","startTime":2247.53,"endTime":2250.71,"body":"people have something where"},{"speaker":"Lisa Franz","startTime":2250.71,"endTime":2254.79,"body":"they're probably not pushing"},{"speaker":"Lisa Franz","startTime":2250.71,"endTime":2254.79,"body":"through the right muscles or"},{"speaker":"Lisa Franz","startTime":2254.79,"endTime":2258.87,"body":"activating the right muscles in"},{"speaker":"Lisa Franz","startTime":2254.79,"endTime":2258.87,"body":"certain movements. And so coming"},{"speaker":"Lisa Franz","startTime":2258.87,"endTime":2262.05,"body":"again, coming more from like a"},{"speaker":"Lisa Franz","startTime":2258.87,"endTime":2262.05,"body":"CrossFit strength functional"},{"speaker":"Lisa Franz","startTime":2262.05,"endTime":2267.87,"body":"fitness type background, then"},{"speaker":"Lisa Franz","startTime":2262.05,"endTime":2267.87,"body":"digging into more of like a body"},{"speaker":"Lisa Franz","startTime":2267.9,"endTime":2271.5,"body":"builder type training program"},{"speaker":"Lisa Franz","startTime":2267.9,"endTime":2271.5,"body":"over these last seven months has"},{"speaker":"Lisa Franz","startTime":2271.5,"endTime":2274.8,"body":"been incredibly eye opening and"},{"speaker":"Lisa Franz","startTime":2271.5,"endTime":2274.8,"body":"beneficial for me. And I think"},{"speaker":"Lisa Franz","startTime":2274.8,"endTime":2278.58,"body":"for my long term health also"},{"speaker":"Lisa Franz","startTime":2274.8,"endTime":2278.58,"body":"because of course, the sooner"},{"speaker":"Lisa Franz","startTime":2278.88,"endTime":2283.26,"body":"you notice those discrepancies,"},{"speaker":"Lisa Franz","startTime":2278.88,"endTime":2283.26,"body":"those imbalances, the sooner you"},{"speaker":"Lisa Franz","startTime":2283.26,"endTime":2286.35,"body":"can address them. So like now"},{"speaker":"Lisa Franz","startTime":2283.26,"endTime":2286.35,"body":"that I know, hey, this hamstring"},{"speaker":"Lisa Franz","startTime":2286.35,"endTime":2292.59,"body":"is is more easily activated than"},{"speaker":"Lisa Franz","startTime":2286.35,"endTime":2292.59,"body":"the other. I'm only doing single"},{"speaker":"Lisa Franz","startTime":2292.62,"endTime":2298.11,"body":"legged leg curls because I know"},{"speaker":"Lisa Franz","startTime":2292.62,"endTime":2298.11,"body":"this is something that I want to"},{"speaker":"Lisa Franz","startTime":2298.11,"endTime":2301.56,"body":"work on or even during my RDLs"},{"speaker":"Lisa Franz","startTime":2298.11,"endTime":2301.56,"body":"I'm like really focused and"},{"speaker":"Lisa Franz","startTime":2301.56,"endTime":2305.01,"body":"thinking of that left hamstring"},{"speaker":"Lisa Franz","startTime":2301.56,"endTime":2305.01,"body":"like no, no. And I often can"},{"speaker":"Lisa Franz","startTime":2305.01,"endTime":2308.94,"body":"even feel it towards the later"},{"speaker":"Lisa Franz","startTime":2305.01,"endTime":2308.94,"body":"reps, I can sometimes even feel"},{"speaker":"Lisa Franz","startTime":2308.94,"endTime":2312.45,"body":"it. Okay, now the right side is"},{"speaker":"Lisa Franz","startTime":2308.94,"endTime":2312.45,"body":"taking over my left side is"},{"speaker":"Lisa Franz","startTime":2312.45,"endTime":2315.6,"body":"hardly working anymore. And so"},{"speaker":"Lisa Franz","startTime":2312.45,"endTime":2315.6,"body":"then I stopped even though I"},{"speaker":"Lisa Franz","startTime":2315.6,"endTime":2320.2200000000003,"body":"might not be close to failure."},{"speaker":"Lisa Franz","startTime":2315.6,"endTime":2320.2200000000003,"body":"So that's just, that's just"},{"speaker":"Lisa Franz","startTime":2320.2200000000003,"endTime":2323.52,"body":"something that I have learned."},{"speaker":"Lisa Franz","startTime":2320.2200000000003,"endTime":2323.52,"body":"But I guess for someone to take"},{"speaker":"Lisa Franz","startTime":2323.52,"endTime":2327.2400000000002,"body":"away from this would be if you"},{"speaker":"Lisa Franz","startTime":2323.52,"endTime":2327.2400000000002,"body":"have a particular body part that"},{"speaker":"Lisa Franz","startTime":2327.2400000000002,"endTime":2330.3,"body":"you want to train, like don't be"},{"speaker":"Lisa Franz","startTime":2327.2400000000002,"endTime":2330.3,"body":"afraid to train it three times"},{"speaker":"Lisa Franz","startTime":2330.3,"endTime":2333.18,"body":"per week, I would say I mean,"},{"speaker":"Lisa Franz","startTime":2330.3,"endTime":2333.18,"body":"start with two if you currently"},{"speaker":"Lisa Franz","startTime":2333.18,"endTime":2335.94,"body":"have only been doing once but"},{"speaker":"Lisa Franz","startTime":2333.18,"endTime":2335.94,"body":"like at least like three times."},{"speaker":"Lisa Franz","startTime":2336.3,"endTime":2339.48,"body":"And then I'm really overthink"},{"speaker":"Lisa Franz","startTime":2336.3,"endTime":2339.48,"body":"also, how are you lifting"},{"speaker":"Lisa Franz","startTime":2339.48,"endTime":2342.3,"body":"because, again, coming from more"},{"speaker":"Lisa Franz","startTime":2339.48,"endTime":2342.3,"body":"of a functional training"},{"speaker":"Lisa Franz","startTime":2342.33,"endTime":2347.04,"body":"perspective, I'm used to doing"},{"speaker":"Lisa Franz","startTime":2342.33,"endTime":2347.04,"body":"deadlifts, or squats in the way"},{"speaker":"Lisa Franz","startTime":2347.04,"endTime":2350.46,"body":"that just pick the weight off"},{"speaker":"Lisa Franz","startTime":2347.04,"endTime":2350.46,"body":"the ground. Like that's all that"},{"speaker":"Lisa Franz","startTime":2350.46,"endTime":2353.2200000000003,"body":"matters, like not all but of"},{"speaker":"Lisa Franz","startTime":2350.46,"endTime":2353.2200000000003,"body":"course the core matters, etc."},{"speaker":"Lisa Franz","startTime":2353.2200000000003,"endTime":2357.03,"body":"But when I approach lift, I go"},{"speaker":"Lisa Franz","startTime":2353.2200000000003,"endTime":2357.03,"body":"to the barbell, I'm like, my"},{"speaker":"Lisa Franz","startTime":2357.03,"endTime":2360.45,"body":"task here right now is to bring"},{"speaker":"Lisa Franz","startTime":2357.03,"endTime":2360.45,"body":"this barbell up from the ground"},{"speaker":"Lisa Franz","startTime":2360.66,"endTime":2365.64,"body":"to my hips and back down. But"},{"speaker":"Lisa Franz","startTime":2360.66,"endTime":2365.64,"body":"now, when I approach a barbell"},{"speaker":"Lisa Franz","startTime":2365.67,"endTime":2369.06,"body":"with the intention of I want to"},{"speaker":"Lisa Franz","startTime":2365.67,"endTime":2369.06,"body":"feel my hamstrings and my"},{"speaker":"Lisa Franz","startTime":2369.06,"endTime":2373.53,"body":"glutes, I'm going there and I'm"},{"speaker":"Lisa Franz","startTime":2369.06,"endTime":2373.53,"body":"like moving the barbell a little"},{"speaker":"Lisa Franz","startTime":2373.53,"endTime":2375.9900000000002,"body":"bit slower. That's not"},{"speaker":"Lisa Franz","startTime":2373.53,"endTime":2375.9900000000002,"body":"necessarily a requisite, but I'm"},{"speaker":"Lisa Franz","startTime":2375.9900000000002,"endTime":2379.29,"body":"approaching it more from the"},{"speaker":"Lisa Franz","startTime":2375.9900000000002,"endTime":2379.29,"body":"side of okay, I want to feel"},{"speaker":"Lisa Franz","startTime":2379.29,"endTime":2381.39,"body":"that muscle want to feel that"},{"speaker":"Lisa Franz","startTime":2379.29,"endTime":2381.39,"body":"muscle want to feel that muscle,"},{"speaker":"Lisa Franz","startTime":2381.39,"endTime":2384.78,"body":"I'm extending my hip and then"},{"speaker":"Lisa Franz","startTime":2381.39,"endTime":2384.78,"body":"I'm lowering it back down. So it"},{"speaker":"Lisa Franz","startTime":2384.78,"endTime":2390.3,"body":"comes it goes from like a task"},{"speaker":"Lisa Franz","startTime":2384.78,"endTime":2390.3,"body":"focused approach to more of like"},{"speaker":"Lisa Franz","startTime":2390.33,"endTime":2395.64,"body":"just a muscle focused approach"},{"speaker":"Lisa Franz","startTime":2390.33,"endTime":2395.64,"body":"and where the reps fall is. I"},{"speaker":"Lisa Franz","startTime":2395.64,"endTime":2399.0,"body":"wouldn't want to say it's"},{"speaker":"Lisa Franz","startTime":2395.64,"endTime":2399.0,"body":"secondary, but it's it's"},{"speaker":"Lisa Franz","startTime":2399.0,"endTime":2402.06,"body":"definitely not the important"},{"speaker":"Lisa Franz","startTime":2399.0,"endTime":2402.06,"body":"factor. And even if some days"},{"speaker":"Lisa Franz","startTime":2402.06,"endTime":2405.54,"body":"that means I'm lifting lighters"},{"speaker":"Lisa Franz","startTime":2402.06,"endTime":2405.54,"body":"just so that I can feel that"},{"speaker":"Lisa Franz","startTime":2405.54,"endTime":2410.61,"body":"muscle, I'm doing that now. But"},{"speaker":"Lisa Franz","startTime":2405.54,"endTime":2410.61,"body":"yeah, certainly very different"},{"speaker":"Lisa Franz","startTime":2410.64,"endTime":2414.18,"body":"to what my mindset was before"},{"speaker":"Lisa Franz","startTime":2410.64,"endTime":2414.18,"body":"and I think it's just a cool way"},{"speaker":"Lisa Franz","startTime":2414.18,"endTime":2416.28,"body":"to continue to grow as a coach"},{"speaker":"Lisa Franz","startTime":2414.18,"endTime":2416.28,"body":"as well."},{"speaker":"Johan Vesters","startTime":2417.84,"endTime":2420.87,"body":"I think it's cool"},{"speaker":"Johan Vesters","startTime":2417.84,"endTime":2420.87,"body":"to to change up your trading so,"},{"speaker":"Johan Vesters","startTime":2421.5,"endTime":2424.65,"body":"so we both have the CrossFit"},{"speaker":"Johan Vesters","startTime":2421.5,"endTime":2424.65,"body":"background, and I also made that"},{"speaker":"Johan Vesters","startTime":2424.65,"endTime":2428.16,"body":"change a little while ago. Right"},{"speaker":"Johan Vesters","startTime":2424.65,"endTime":2428.16,"body":"before we started to work"},{"speaker":"Johan Vesters","startTime":2428.16,"endTime":2432.9,"body":"together to where I was just in"},{"speaker":"Johan Vesters","startTime":2428.16,"endTime":2432.9,"body":"CrossFit, I kind of just burned"},{"speaker":"Johan Vesters","startTime":2432.9,"endTime":2438.63,"body":"out hit a wall, I switched to"},{"speaker":"Johan Vesters","startTime":2432.9,"endTime":2438.63,"body":"almost like a power building ish"},{"speaker":"Johan Vesters","startTime":2438.63,"endTime":2442.44,"body":"program with just free weights."},{"speaker":"Johan Vesters","startTime":2438.63,"endTime":2442.44,"body":"And then I just completely"},{"speaker":"Johan Vesters","startTime":2442.44,"endTime":2446.46,"body":"wanted to switch over different"},{"speaker":"Johan Vesters","startTime":2442.44,"endTime":2446.46,"body":"gym, just, you know, a Globo"},{"speaker":"Johan Vesters","startTime":2446.46,"endTime":2450.0,"body":"gym, I guess, with machines, and"},{"speaker":"Johan Vesters","startTime":2446.46,"endTime":2450.0,"body":"I really liked that change. And"},{"speaker":"Johan Vesters","startTime":2450.0,"endTime":2452.7,"body":"I still really enjoy it. It's"},{"speaker":"Johan Vesters","startTime":2450.0,"endTime":2452.7,"body":"stuck for the last couple of"},{"speaker":"Johan Vesters","startTime":2452.7,"endTime":2457.02,"body":"years for me. Right now, it's"},{"speaker":"Johan Vesters","startTime":2452.7,"endTime":2457.02,"body":"just a nice combination of like,"},{"speaker":"Johan Vesters","startTime":2457.44,"endTime":2461.43,"body":"barbell dumbbells and some"},{"speaker":"Johan Vesters","startTime":2457.44,"endTime":2461.43,"body":"machines. And I really liked"},{"speaker":"Johan Vesters","startTime":2461.43,"endTime":2465.18,"body":"that. And it's funny too,"},{"speaker":"Johan Vesters","startTime":2461.43,"endTime":2465.18,"body":"because like, coming from like,"},{"speaker":"Johan Vesters","startTime":2465.18,"endTime":2469.2,"body":"the CrossFit CrossFit space."},{"speaker":"Johan Vesters","startTime":2465.18,"endTime":2469.2,"body":"There was like this thing"},{"speaker":"Johan Vesters","startTime":2469.2,"endTime":2471.3,"body":"against machines for a little"},{"speaker":"Johan Vesters","startTime":2469.2,"endTime":2471.3,"body":"while, you know? Because like,"},{"speaker":"Johan Vesters","startTime":2471.3,"endTime":2476.58,"body":"No, we're the machine. But now"},{"speaker":"Johan Vesters","startTime":2471.3,"endTime":2476.58,"body":"it's cool to see that change"},{"speaker":"Johan Vesters","startTime":2476.58,"endTime":2479.19,"body":"again, as with everything"},{"speaker":"Johan Vesters","startTime":2476.58,"endTime":2479.19,"body":"fitness to where, okay, now"},{"speaker":"Johan Vesters","startTime":2479.19,"endTime":2483.27,"body":"people understand like, there's"},{"speaker":"Johan Vesters","startTime":2479.19,"endTime":2483.27,"body":"a time and place for both. Well,"},{"speaker":"Lisa Franz","startTime":2485.55,"endTime":2489.15,"body":"sorry, carry on."},{"speaker":"Lisa Franz","startTime":2485.55,"endTime":2489.15,"body":"Yeah, go ahead. I was just going"},{"speaker":"Lisa Franz","startTime":2489.15,"endTime":2492.15,"body":"to say, especially if you"},{"speaker":"Lisa Franz","startTime":2489.15,"endTime":2492.15,"body":"combine them nicely, I mean, a"},{"speaker":"Lisa Franz","startTime":2492.15,"endTime":2495.12,"body":"lot of great hybrid programs"},{"speaker":"Lisa Franz","startTime":2492.15,"endTime":2495.12,"body":"these days, you know, they'll"},{"speaker":"Lisa Franz","startTime":2495.12,"endTime":2499.14,"body":"have us jarred, maybe not start"},{"speaker":"Lisa Franz","startTime":2495.12,"endTime":2499.14,"body":"off, but the main focus still"},{"speaker":"Lisa Franz","startTime":2499.14,"endTime":2501.84,"body":"being on the compounds. And then"},{"speaker":"Lisa Franz","startTime":2499.14,"endTime":2501.84,"body":"you have your two three,"},{"speaker":"Lisa Franz","startTime":2501.84,"endTime":2506.25,"body":"accessory lifts or exercises,"},{"speaker":"Lisa Franz","startTime":2501.84,"endTime":2506.25,"body":"where you're like really"},{"speaker":"Lisa Franz","startTime":2506.25,"endTime":2509.43,"body":"focusing on your weaknesses and"},{"speaker":"Lisa Franz","startTime":2506.25,"endTime":2509.43,"body":"balancing things out. And just,"},{"speaker":"Lisa Franz","startTime":2510.0,"endTime":2513.42,"body":"yeah, I guess addressing those,"},{"speaker":"Lisa Franz","startTime":2510.0,"endTime":2513.42,"body":"those more isolated muscle"},{"speaker":"Lisa Franz","startTime":2513.42,"endTime":2514.02,"body":"groups."},{"speaker":"Johan Vesters","startTime":2515.04,"endTime":2519.87,"body":"Yeah, I like the"},{"speaker":"Johan Vesters","startTime":2515.04,"endTime":2519.87,"body":"combination. I think it helps me"},{"speaker":"Johan Vesters","startTime":2519.87,"endTime":2523.8,"body":"to because for example, when I"},{"speaker":"Johan Vesters","startTime":2519.87,"endTime":2523.8,"body":"do squats, I notice I have this"},{"speaker":"Johan Vesters","startTime":2523.8,"endTime":2527.28,"body":"weird, like hip shift to the"},{"speaker":"Johan Vesters","startTime":2523.8,"endTime":2527.28,"body":"left a little bit, you know, so"},{"speaker":"Johan Vesters","startTime":2528.27,"endTime":2531.21,"body":"I like to do some isolation work"},{"speaker":"Johan Vesters","startTime":2528.27,"endTime":2531.21,"body":"there, too, or maybe do a leg"},{"speaker":"Johan Vesters","startTime":2531.21,"endTime":2536.2200000000003,"body":"press and stuff. And I like to"},{"speaker":"Johan Vesters","startTime":2531.21,"endTime":2536.2200000000003,"body":"combo I think I'm more of a fan"},{"speaker":"Johan Vesters","startTime":2536.2200000000003,"endTime":2540.75,"body":"of machines at the moment than"},{"speaker":"Johan Vesters","startTime":2536.2200000000003,"endTime":2540.75,"body":"free weights. But like, it's,"},{"speaker":"Johan Vesters","startTime":2540.78,"endTime":2543.66,"body":"it's just nice to change it up"},{"speaker":"Johan Vesters","startTime":2540.78,"endTime":2543.66,"body":"to and as you said, it's nice"},{"speaker":"Johan Vesters","startTime":2543.66,"endTime":2546.9,"body":"to, to actually feel that"},{"speaker":"Johan Vesters","startTime":2543.66,"endTime":2546.9,"body":"isolated muscle and really get a"},{"speaker":"Johan Vesters","startTime":2546.9,"endTime":2550.89,"body":"lot of work on there. Like"},{"speaker":"Johan Vesters","startTime":2546.9,"endTime":2550.89,"body":"target like, Okay, you want to,"},{"speaker":"Johan Vesters","startTime":2551.37,"endTime":2553.98,"body":"you know, build your glutes,"},{"speaker":"Johan Vesters","startTime":2551.37,"endTime":2553.98,"body":"okay, cool. Like, let's focus on"},{"speaker":"Johan Vesters","startTime":2553.98,"endTime":2558.45,"body":"that, let's put additional sets"},{"speaker":"Johan Vesters","startTime":2553.98,"endTime":2558.45,"body":"there, maybe even different"},{"speaker":"Johan Vesters","startTime":2558.45,"endTime":2561.15,"body":"exercises, you know, so you can"},{"speaker":"Johan Vesters","startTime":2558.45,"endTime":2561.15,"body":"really almost like specialize in"},{"speaker":"Johan Vesters","startTime":2561.15,"endTime":2566.4900000000002,"body":"that form block, but wanted to"},{"speaker":"Johan Vesters","startTime":2561.15,"endTime":2566.4900000000002,"body":"bring something up. Because, you"},{"speaker":"Johan Vesters","startTime":2566.4900000000002,"endTime":2569.2200000000003,"body":"know, we've been talking about"},{"speaker":"Johan Vesters","startTime":2566.4900000000002,"endTime":2569.2200000000003,"body":"building muscle here, you know,"},{"speaker":"Johan Vesters","startTime":2569.67,"endTime":2573.42,"body":"your female, I mean, men go"},{"speaker":"Johan Vesters","startTime":2569.67,"endTime":2573.42,"body":"through this too, but like, I've"},{"speaker":"Johan Vesters","startTime":2573.42,"endTime":2577.4700000000003,"body":"seen as, especially with female"},{"speaker":"Johan Vesters","startTime":2573.42,"endTime":2577.4700000000003,"body":"clients, to where I want to look"},{"speaker":"Johan Vesters","startTime":2577.4700000000003,"endTime":2581.07,"body":"better naked, basically, like,"},{"speaker":"Johan Vesters","startTime":2577.4700000000003,"endTime":2581.07,"body":"that's the goal, you know, I"},{"speaker":"Johan Vesters","startTime":2581.07,"endTime":2587.67,"body":"come from the low carb Did you"},{"speaker":"Johan Vesters","startTime":2581.07,"endTime":2587.67,"body":"know the cardio, etc. They're"},{"speaker":"Johan Vesters","startTime":2587.67,"endTime":2592.4700000000003,"body":"still very much into the mindset"},{"speaker":"Johan Vesters","startTime":2587.67,"endTime":2592.4700000000003,"body":"of, I need to look better, or I"},{"speaker":"Johan Vesters","startTime":2592.4700000000003,"endTime":2595.95,"body":"want to look better, I need to"},{"speaker":"Johan Vesters","startTime":2592.4700000000003,"endTime":2595.95,"body":"be doing cardio, I need to cut"},{"speaker":"Johan Vesters","startTime":2595.95,"endTime":2599.52,"body":"the carbs. I need to maybe do"},{"speaker":"Johan Vesters","startTime":2595.95,"endTime":2599.52,"body":"something like a bootcamp or"},{"speaker":"Johan Vesters","startTime":2599.52,"endTime":2602.94,"body":"something. But you see now too,"},{"speaker":"Johan Vesters","startTime":2599.52,"endTime":2602.94,"body":"we're talking about building"},{"speaker":"Johan Vesters","startTime":2602.94,"endTime":2607.11,"body":"muscle and you're doing a"},{"speaker":"Johan Vesters","startTime":2602.94,"endTime":2607.11,"body":"weightlifting based program. We"},{"speaker":"Johan Vesters","startTime":2607.11,"endTime":2611.1,"body":"haven't talked about cardio, we"},{"speaker":"Johan Vesters","startTime":2607.11,"endTime":2611.1,"body":"haven't talked about the body"},{"speaker":"Johan Vesters","startTime":2611.1,"endTime":2616.23,"body":"pump classes, or the jumping"},{"speaker":"Johan Vesters","startTime":2611.1,"endTime":2616.23,"body":"jacks, those kinds of things,"},{"speaker":"Johan Vesters","startTime":2616.26,"endTime":2619.92,"body":"which are all fine. By the way,"},{"speaker":"Johan Vesters","startTime":2616.26,"endTime":2619.92,"body":"don't get me wrong. But I think"},{"speaker":"Johan Vesters","startTime":2621.18,"endTime":2628.17,"body":"it's it's not common sense yet."},{"speaker":"Johan Vesters","startTime":2621.18,"endTime":2628.17,"body":"For most women, that if you want"},{"speaker":"Johan Vesters","startTime":2628.17,"endTime":2631.32,"body":"to look better naked and you"},{"speaker":"Johan Vesters","startTime":2628.17,"endTime":2631.32,"body":"want to look leaner, we actually"},{"speaker":"Johan Vesters","startTime":2631.32,"endTime":2634.65,"body":"need to lift some weights there,"},{"speaker":"Johan Vesters","startTime":2631.32,"endTime":2634.65,"body":"you know, like, what's your take"},{"speaker":"Johan Vesters","startTime":2634.65,"endTime":2638.79,"body":"there? Like, let's say for"},{"speaker":"Johan Vesters","startTime":2634.65,"endTime":2638.79,"body":"example, to onboard a new a new"},{"speaker":"Johan Vesters","startTime":2638.79,"endTime":2644.61,"body":"person, female. She wants to"},{"speaker":"Johan Vesters","startTime":2638.79,"endTime":2644.61,"body":"look better for summer. She"},{"speaker":"Johan Vesters","startTime":2644.61,"endTime":2649.5,"body":"wants to look leaner, right?"},{"speaker":"Johan Vesters","startTime":2644.61,"endTime":2649.5,"body":"Tone Up. But they're only doing"},{"speaker":"Johan Vesters","startTime":2649.5,"endTime":2651.66,"body":"cardio and that's that's kind of"},{"speaker":"Johan Vesters","startTime":2649.5,"endTime":2651.66,"body":"like the only thing they've"},{"speaker":"Johan Vesters","startTime":2651.66,"endTime":2655.32,"body":"done. And they kind of don't"},{"speaker":"Johan Vesters","startTime":2651.66,"endTime":2655.32,"body":"want to lift weights, because"},{"speaker":"Johan Vesters","startTime":2655.38,"endTime":2659.19,"body":"they're afraid they're looking"},{"speaker":"Johan Vesters","startTime":2655.38,"endTime":2659.19,"body":"to go to look bulky then how"},{"speaker":"Johan Vesters","startTime":2659.19,"endTime":2662.55,"body":"would you go about the"},{"speaker":"Johan Vesters","startTime":2659.19,"endTime":2662.55,"body":"conversation? Interesting for"},{"speaker":"Johan Vesters","startTime":2662.55,"endTime":2666.78,"body":"the listener because coming from"},{"speaker":"Johan Vesters","startTime":2662.55,"endTime":2666.78,"body":"female, you know, it's probably"},{"speaker":"Johan Vesters","startTime":2666.78,"endTime":2668.9700000000003,"body":"kind of come over a little bit"},{"speaker":"Johan Vesters","startTime":2666.78,"endTime":2668.9700000000003,"body":"better that for me,"},{"speaker":"Lisa Franz","startTime":2669.42,"endTime":2672.9,"body":"I guess. Well, I"},{"speaker":"Lisa Franz","startTime":2669.42,"endTime":2672.9,"body":"think you're mentioning or you"},{"speaker":"Lisa Franz","startTime":2672.93,"endTime":2676.59,"body":"you're touching on a really good"},{"speaker":"Lisa Franz","startTime":2672.93,"endTime":2676.59,"body":"point overall with this topic,"},{"speaker":"Lisa Franz","startTime":2676.59,"endTime":2682.23,"body":"as you said still unfortunately"},{"speaker":"Lisa Franz","startTime":2676.59,"endTime":2682.23,"body":"wide spread and I absolutely I"},{"speaker":"Lisa Franz","startTime":2682.23,"endTime":2685.26,"body":"understand that I just want to I"},{"speaker":"Lisa Franz","startTime":2682.23,"endTime":2685.26,"body":"want to say that I understand"},{"speaker":"Lisa Franz","startTime":2685.26,"endTime":2690.45,"body":"that because number one those"},{"speaker":"Lisa Franz","startTime":2685.26,"endTime":2690.45,"body":"classes they make you feel like"},{"speaker":"Lisa Franz","startTime":2690.45,"endTime":2693.2400000000002,"body":"you did something right you"},{"speaker":"Lisa Franz","startTime":2690.45,"endTime":2693.2400000000002,"body":"finish it and you're full of"},{"speaker":"Lisa Franz","startTime":2693.27,"endTime":2696.3,"body":"yours. You're dripping in sweat"},{"speaker":"Lisa Franz","startTime":2693.27,"endTime":2696.3,"body":"or like even if you go for a run"},{"speaker":"Lisa Franz","startTime":2696.3,"endTime":2699.75,"body":"you get all these endorphins and"},{"speaker":"Lisa Franz","startTime":2696.3,"endTime":2699.75,"body":"adrenaline, adrenaline rushing"},{"speaker":"Lisa Franz","startTime":2699.75,"endTime":2709.08,"body":"and like it's fun. Number Number"},{"speaker":"Lisa Franz","startTime":2699.75,"endTime":2709.08,"body":"Two us women were actually more"},{"speaker":"Lisa Franz","startTime":2709.92,"endTime":2713.37,"body":"built or suited towards that"},{"speaker":"Lisa Franz","startTime":2709.92,"endTime":2713.37,"body":"moderate intensity but long"},{"speaker":"Lisa Franz","startTime":2713.37,"endTime":2717.6,"body":"duration sort of stuff. That's"},{"speaker":"Lisa Franz","startTime":2713.37,"endTime":2717.6,"body":"what like it feels easier to us."},{"speaker":"Lisa Franz","startTime":2717.9,"endTime":2721.38,"body":"That's probably why we're also"},{"speaker":"Lisa Franz","startTime":2717.9,"endTime":2721.38,"body":"drawn towards that. So again,"},{"speaker":"Lisa Franz","startTime":2721.38,"endTime":2724.71,"body":"like I'm I used to be drawn"},{"speaker":"Lisa Franz","startTime":2721.38,"endTime":2724.71,"body":"towards that more also, like I"},{"speaker":"Lisa Franz","startTime":2724.71,"endTime":2727.95,"body":"loved the workout. I mean"},{"speaker":"Lisa Franz","startTime":2724.71,"endTime":2727.95,"body":"CrossFit. Do is slightly"},{"speaker":"Lisa Franz","startTime":2727.95,"endTime":2730.7400000000002,"body":"different to like f 45, orange"},{"speaker":"Lisa Franz","startTime":2727.95,"endTime":2730.7400000000002,"body":"theory or whatever. But the"},{"speaker":"Lisa Franz","startTime":2731.07,"endTime":2736.89,"body":"thing was still like, for me,"},{"speaker":"Lisa Franz","startTime":2731.07,"endTime":2736.89,"body":"that variation is what I loved."},{"speaker":"Lisa Franz","startTime":2736.98,"endTime":2740.07,"body":"And I thought it was just so"},{"speaker":"Lisa Franz","startTime":2736.98,"endTime":2740.07,"body":"boring, you do all the same"},{"speaker":"Lisa Franz","startTime":2740.07,"endTime":2743.61,"body":"thing in the gym all the friggin"},{"speaker":"Lisa Franz","startTime":2740.07,"endTime":2743.61,"body":"time. And I loved having a"},{"speaker":"Lisa Franz","startTime":2743.61,"endTime":2747.96,"body":"variation. I love the community"},{"speaker":"Lisa Franz","startTime":2743.61,"endTime":2747.96,"body":"aspect, I loved having a teacher"},{"speaker":"Lisa Franz","startTime":2747.96,"endTime":2750.57,"body":"there who tells you what to do,"},{"speaker":"Lisa Franz","startTime":2747.96,"endTime":2750.57,"body":"you turn up after work. And you"},{"speaker":"Lisa Franz","startTime":2750.57,"endTime":2752.43,"body":"don't need to think about"},{"speaker":"Lisa Franz","startTime":2750.57,"endTime":2752.43,"body":"anything, you don't need to look"},{"speaker":"Lisa Franz","startTime":2752.43,"endTime":2754.4700000000003,"body":"at your training schedule or"},{"speaker":"Lisa Franz","startTime":2752.43,"endTime":2754.4700000000003,"body":"whatever, you just have an"},{"speaker":"Lisa Franz","startTime":2754.4700000000003,"endTime":2757.4700000000003,"body":"instructor there. And then you"},{"speaker":"Lisa Franz","startTime":2754.4700000000003,"endTime":2757.4700000000003,"body":"feel great afterwards, you might"},{"speaker":"Lisa Franz","startTime":2757.4700000000003,"endTime":2760.56,"body":"even feel like you've had a"},{"speaker":"Lisa Franz","startTime":2757.4700000000003,"endTime":2760.56,"body":"little bit of a burn or whatever"},{"speaker":"Lisa Franz","startTime":2760.56,"endTime":2766.23,"body":"in your legs or your glutes. So"},{"speaker":"Lisa Franz","startTime":2760.56,"endTime":2766.23,"body":"like, how, how is that, quote"},{"speaker":"Lisa Franz","startTime":2766.23,"endTime":2769.86,"body":"unquote bad for me? That's what"},{"speaker":"Lisa Franz","startTime":2766.23,"endTime":2769.86,"body":"my thought was, How can this be"},{"speaker":"Lisa Franz","startTime":2769.86,"endTime":2772.65,"body":"bad for me, if this is the one"},{"speaker":"Lisa Franz","startTime":2769.86,"endTime":2772.65,"body":"thing that makes me feel great"},{"speaker":"Lisa Franz","startTime":2772.65,"endTime":2777.12,"body":"in my day? Right, so that was"},{"speaker":"Lisa Franz","startTime":2772.65,"endTime":2777.12,"body":"the thought project, you know,"},{"speaker":"Lisa Franz","startTime":2777.12,"endTime":2781.29,"body":"work sucks, or everything else"},{"speaker":"Lisa Franz","startTime":2777.12,"endTime":2781.29,"body":"is stressful, you're, I have a"},{"speaker":"Lisa Franz","startTime":2781.32,"endTime":2783.78,"body":"ton of other problems. But"},{"speaker":"Lisa Franz","startTime":2781.32,"endTime":2783.78,"body":"there's like one hour where you"},{"speaker":"Lisa Franz","startTime":2783.78,"endTime":2787.41,"body":"can just like power it out, and"},{"speaker":"Lisa Franz","startTime":2783.78,"endTime":2787.41,"body":"you feel great afterwards. So"},{"speaker":"Lisa Franz","startTime":2787.41,"endTime":2791.79,"body":"then when someone said to me, or"},{"speaker":"Lisa Franz","startTime":2787.41,"endTime":2791.79,"body":"what I mean, it would try to"},{"speaker":"Lisa Franz","startTime":2791.79,"endTime":2795.75,"body":"explain that to me, in the sense"},{"speaker":"Lisa Franz","startTime":2791.79,"endTime":2795.75,"body":"of Hey, Lisa, look at your"},{"speaker":"Lisa Franz","startTime":2795.75,"endTime":2799.23,"body":"lifestyle, everything that you"},{"speaker":"Lisa Franz","startTime":2795.75,"endTime":2799.23,"body":"do is super high stressed,"},{"speaker":"Lisa Franz","startTime":2799.35,"endTime":2801.45,"body":"you're telling me you're not"},{"speaker":"Lisa Franz","startTime":2799.35,"endTime":2801.45,"body":"sleeping that well, you're"},{"speaker":"Lisa Franz","startTime":2801.45,"endTime":2804.36,"body":"telling me you have a little bit"},{"speaker":"Lisa Franz","startTime":2801.45,"endTime":2804.36,"body":"of lower belly fat that you"},{"speaker":"Lisa Franz","startTime":2804.36,"endTime":2807.69,"body":"really just can't get rid off,"},{"speaker":"Lisa Franz","startTime":2804.36,"endTime":2807.69,"body":"you're telling me your cycle is"},{"speaker":"Lisa Franz","startTime":2807.69,"endTime":2812.4900000000002,"body":"off. Like all these are"},{"speaker":"Lisa Franz","startTime":2807.69,"endTime":2812.4900000000002,"body":"indications that your body is"},{"speaker":"Lisa Franz","startTime":2812.4900000000002,"endTime":2816.3,"body":"overall in a really high stress"},{"speaker":"Lisa Franz","startTime":2812.4900000000002,"endTime":2816.3,"body":"state and understand that even"},{"speaker":"Lisa Franz","startTime":2816.3,"endTime":2819.75,"body":"though you feel like the"},{"speaker":"Lisa Franz","startTime":2816.3,"endTime":2819.75,"body":"exercise is fun, and not a"},{"speaker":"Lisa Franz","startTime":2819.75,"endTime":2823.86,"body":"stressor, it is a stressor,"},{"speaker":"Lisa Franz","startTime":2819.75,"endTime":2823.86,"body":"point, this is point number one,"},{"speaker":"Lisa Franz","startTime":2823.86,"endTime":2827.82,"body":"we need to acknowledge that a"},{"speaker":"Lisa Franz","startTime":2823.86,"endTime":2827.82,"body":"lot of this high intensity or"},{"speaker":"Lisa Franz","startTime":2827.82,"endTime":2830.55,"body":"interval stuff is a stressor."},{"speaker":"Lisa Franz","startTime":2827.82,"endTime":2830.55,"body":"Point number two is you're"},{"speaker":"Lisa Franz","startTime":2830.55,"endTime":2834.45,"body":"telling me, you know you have a"},{"speaker":"Lisa Franz","startTime":2830.55,"endTime":2834.45,"body":"little bit of arm flap, you're"},{"speaker":"Lisa Franz","startTime":2834.45,"endTime":2837.21,"body":"telling me that you want to grow"},{"speaker":"Lisa Franz","startTime":2834.45,"endTime":2837.21,"body":"your glutes more, and so on and"},{"speaker":"Lisa Franz","startTime":2837.21,"endTime":2839.85,"body":"like look at the exercises that"},{"speaker":"Lisa Franz","startTime":2837.21,"endTime":2839.85,"body":"you've just been doing. Are you"},{"speaker":"Lisa Franz","startTime":2839.85,"endTime":2843.33,"body":"telling me you love running two,"},{"speaker":"Lisa Franz","startTime":2839.85,"endTime":2843.33,"body":"three times per week? What"},{"speaker":"Lisa Franz","startTime":2843.33,"endTime":2846.39,"body":"muscles are you really using"},{"speaker":"Lisa Franz","startTime":2843.33,"endTime":2846.39,"body":"when you're running? Well, it's"},{"speaker":"Lisa Franz","startTime":2846.39,"endTime":2849.54,"body":"kind of full body. But are you?"},{"speaker":"Lisa Franz","startTime":2846.39,"endTime":2849.54,"body":"Can you feel your glutes when"},{"speaker":"Lisa Franz","startTime":2849.54,"endTime":2853.56,"body":"you're running? No. Well, there"},{"speaker":"Lisa Franz","startTime":2849.54,"endTime":2853.56,"body":"you go. You're probably not"},{"speaker":"Lisa Franz","startTime":2853.56,"endTime":2856.35,"body":"using your glutes a whole heck"},{"speaker":"Lisa Franz","startTime":2853.56,"endTime":2856.35,"body":"of a lot. If you look at the"},{"speaker":"Lisa Franz","startTime":2856.35,"endTime":2860.4,"body":"movement pattern. So what"},{"speaker":"Lisa Franz","startTime":2856.35,"endTime":2860.4,"body":"exercises do we have? And then"},{"speaker":"Lisa Franz","startTime":2860.43,"endTime":2864.0,"body":"yeah, okay, well, we're doing"},{"speaker":"Lisa Franz","startTime":2860.43,"endTime":2864.0,"body":"more glute work in things like"},{"speaker":"Lisa Franz","startTime":2864.0,"endTime":2868.17,"body":"CrossFit, or in many of these"},{"speaker":"Lisa Franz","startTime":2864.0,"endTime":2868.17,"body":"functional type classes. But"},{"speaker":"Lisa Franz","startTime":2868.17,"endTime":2871.77,"body":"again, the repetitions is so"},{"speaker":"Lisa Franz","startTime":2868.17,"endTime":2871.77,"body":"high is this more in like an"},{"speaker":"Lisa Franz","startTime":2871.77,"endTime":2876.39,"body":"endurance, strength endurance"},{"speaker":"Lisa Franz","startTime":2871.77,"endTime":2876.39,"body":"type setting? And the research"},{"speaker":"Lisa Franz","startTime":2876.39,"endTime":2881.61,"body":"shows really clearly that most"},{"speaker":"Lisa Franz","startTime":2876.39,"endTime":2881.61,"body":"hypertrophy, we really get"},{"speaker":"Lisa Franz","startTime":2881.64,"endTime":2885.2400000000002,"body":"between a rep range of let's"},{"speaker":"Lisa Franz","startTime":2881.64,"endTime":2885.2400000000002,"body":"say, like, five to 30, yes,"},{"speaker":"Lisa Franz","startTime":2885.2400000000002,"endTime":2890.07,"body":"okay. 30 is high. But you know,"},{"speaker":"Lisa Franz","startTime":2885.2400000000002,"endTime":2890.07,"body":"someone might argue that, yes,"},{"speaker":"Lisa Franz","startTime":2890.07,"endTime":2895.4700000000003,"body":"an orange tea or whatever you"},{"speaker":"Lisa Franz","startTime":2890.07,"endTime":2895.4700000000003,"body":"do, do top 30 reps, but he's not"},{"speaker":"Lisa Franz","startTime":2895.4700000000003,"endTime":2900.03,"body":"getting the rest to reset and to"},{"speaker":"Lisa Franz","startTime":2895.4700000000003,"endTime":2900.03,"body":"add more weight. And this is the"},{"speaker":"Lisa Franz","startTime":2900.03,"endTime":2903.75,"body":"other thing that we need to see"},{"speaker":"Lisa Franz","startTime":2900.03,"endTime":2903.75,"body":"hypertrophy is slash muscle"},{"speaker":"Lisa Franz","startTime":2903.75,"endTime":2910.11,"body":"growth slash shaping. We need to"},{"speaker":"Lisa Franz","startTime":2903.75,"endTime":2910.11,"body":"progressively overload and in"},{"speaker":"Lisa Franz","startTime":2910.11,"endTime":2913.02,"body":"many of those classes, it's kind"},{"speaker":"Lisa Franz","startTime":2910.11,"endTime":2913.02,"body":"of like, Hey, you have a time."},{"speaker":"Lisa Franz","startTime":2913.59,"endTime":2916.08,"body":"You know, do as many as you can"},{"speaker":"Lisa Franz","startTime":2913.59,"endTime":2916.08,"body":"go as hard as you can. But"},{"speaker":"Lisa Franz","startTime":2916.08,"endTime":2919.29,"body":"you're sort of using the same"},{"speaker":"Lisa Franz","startTime":2916.08,"endTime":2919.29,"body":"weights all the time. Like I'm"},{"speaker":"Lisa Franz","startTime":2919.29,"endTime":2922.71,"body":"saying this lovingly because I"},{"speaker":"Lisa Franz","startTime":2919.29,"endTime":2922.71,"body":"used to also do like body pump,"},{"speaker":"Lisa Franz","startTime":2922.71,"endTime":2926.01,"body":"clock classes, and so on. And"},{"speaker":"Lisa Franz","startTime":2922.71,"endTime":2926.01,"body":"you always know, for this and"},{"speaker":"Lisa Franz","startTime":2926.01,"endTime":2928.86,"body":"that exercise, I'm just using"},{"speaker":"Lisa Franz","startTime":2926.01,"endTime":2928.86,"body":"the little plates. And for this,"},{"speaker":"Lisa Franz","startTime":2928.86,"endTime":2932.31,"body":"I'm using the tiny plates and"},{"speaker":"Lisa Franz","startTime":2928.86,"endTime":2932.31,"body":"like, you already have that in"},{"speaker":"Lisa Franz","startTime":2932.31,"endTime":2935.94,"body":"your mind. It's not that okay,"},{"speaker":"Lisa Franz","startTime":2932.31,"endTime":2935.94,"body":"week one and two, we're using"},{"speaker":"Lisa Franz","startTime":2935.94,"endTime":2938.94,"body":"this week, three and four, we're"},{"speaker":"Lisa Franz","startTime":2935.94,"endTime":2938.94,"body":"adding just a tiny bit where you"},{"speaker":"Lisa Franz","startTime":2938.94,"endTime":2941.61,"body":"even don't have the possibility"},{"speaker":"Lisa Franz","startTime":2938.94,"endTime":2941.61,"body":"because such a rock rushed"},{"speaker":"Lisa Franz","startTime":2941.61,"endTime":2945.7200000000003,"body":"class, right? So again, like"},{"speaker":"Lisa Franz","startTime":2941.61,"endTime":2945.7200000000003,"body":"from an evidence based"},{"speaker":"Lisa Franz","startTime":2945.7200000000003,"endTime":2951.06,"body":"perspective, what do we need to"},{"speaker":"Lisa Franz","startTime":2945.7200000000003,"endTime":2951.06,"body":"shave a muscle, we need to have"},{"speaker":"Lisa Franz","startTime":2951.06,"endTime":2954.66,"body":"somewhere between five to 30"},{"speaker":"Lisa Franz","startTime":2951.06,"endTime":2954.66,"body":"repetitions, 30 really being on"},{"speaker":"Lisa Franz","startTime":2954.66,"endTime":2958.26,"body":"the higher end, we need to"},{"speaker":"Lisa Franz","startTime":2954.66,"endTime":2958.26,"body":"progressively overload and we"},{"speaker":"Lisa Franz","startTime":2958.26,"endTime":2962.4900000000002,"body":"need to go close to failure or"},{"speaker":"Lisa Franz","startTime":2958.26,"endTime":2962.4900000000002,"body":"what feels like failure are"},{"speaker":"Lisa Franz","startTime":2962.4900000000002,"endTime":2965.19,"body":"those sets. And even though you"},{"speaker":"Lisa Franz","startTime":2962.4900000000002,"endTime":2965.19,"body":"feel like you're exhausting"},{"speaker":"Lisa Franz","startTime":2965.19,"endTime":2969.45,"body":"yourself with those classes, I"},{"speaker":"Lisa Franz","startTime":2965.19,"endTime":2969.45,"body":"would argue that in many times,"},{"speaker":"Lisa Franz","startTime":2969.45,"endTime":2972.6,"body":"you're not actually going with a"},{"speaker":"Lisa Franz","startTime":2969.45,"endTime":2972.6,"body":"weight that's getting you close"},{"speaker":"Lisa Franz","startTime":2972.6,"endTime":2976.08,"body":"to failure. And so that's,"},{"speaker":"Lisa Franz","startTime":2972.6,"endTime":2976.08,"body":"that's the other part here. But"},{"speaker":"Lisa Franz","startTime":2976.08,"endTime":2979.05,"body":"the the cortisol part really"},{"speaker":"Lisa Franz","startTime":2976.08,"endTime":2979.05,"body":"can't be understated. And that's"},{"speaker":"Lisa Franz","startTime":2979.05,"endTime":2983.94,"body":"what kind of woke me up. I mean,"},{"speaker":"Lisa Franz","startTime":2979.05,"endTime":2983.94,"body":"I also was facing a little bit"},{"speaker":"Lisa Franz","startTime":2983.94,"endTime":2987.63,"body":"of like an injury at the time,"},{"speaker":"Lisa Franz","startTime":2983.94,"endTime":2987.63,"body":"so I was actually more or less"},{"speaker":"Lisa Franz","startTime":2987.63,"endTime":2991.98,"body":"forced to stop with CrossFit for"},{"speaker":"Lisa Franz","startTime":2987.63,"endTime":2991.98,"body":"some time. And then started with"},{"speaker":"Lisa Franz","startTime":2992.1,"endTime":2995.07,"body":"the structure of strength"},{"speaker":"Lisa Franz","startTime":2992.1,"endTime":2995.07,"body":"training as per instruction of"},{"speaker":"Lisa Franz","startTime":2995.34,"endTime":2999.45,"body":"this Kosha was talking to me,"},{"speaker":"Lisa Franz","startTime":2995.34,"endTime":2999.45,"body":"and I will not lie the first"},{"speaker":"Lisa Franz","startTime":2999.45,"endTime":3003.92,"body":"three, four months were boring"},{"speaker":"Lisa Franz","startTime":2999.45,"endTime":3003.92,"body":"as heck, I actually thought I"},{"speaker":"Lisa Franz","startTime":3003.92,"endTime":3008.57,"body":"was like, because you leave the"},{"speaker":"Lisa Franz","startTime":3003.92,"endTime":3008.57,"body":"gym most of the time. And you"},{"speaker":"Lisa Franz","startTime":3008.57,"endTime":3012.86,"body":"feel still okay, you still feel"},{"speaker":"Lisa Franz","startTime":3008.57,"endTime":3012.86,"body":"like you can walk you still feel"},{"speaker":"Lisa Franz","startTime":3012.86,"endTime":3016.1,"body":"like you have good energy in the"},{"speaker":"Lisa Franz","startTime":3012.86,"endTime":3016.1,"body":"tank and that was new or"},{"speaker":"Lisa Franz","startTime":3016.1,"endTime":3019.25,"body":"different to me right? And that"},{"speaker":"Lisa Franz","startTime":3016.1,"endTime":3019.25,"body":"was actually like I actually"},{"speaker":"Lisa Franz","startTime":3019.25,"endTime":3024.14,"body":"thought I didn't give enough"},{"speaker":"Lisa Franz","startTime":3019.25,"endTime":3024.14,"body":"today this this cannot Can you"},{"speaker":"Lisa Franz","startTime":3024.14,"endTime":3026.45,"body":"give me like double the amount"},{"speaker":"Lisa Franz","startTime":3024.14,"endTime":3026.45,"body":"of work in this training"},{"speaker":"Lisa Franz","startTime":3026.45,"endTime":3028.85,"body":"program? Because I want to feel"},{"speaker":"Lisa Franz","startTime":3026.45,"endTime":3028.85,"body":"exhausted when I get home. But"},{"speaker":"Lisa Franz","startTime":3028.85,"endTime":3032.0,"body":"that's, it's such a backward"},{"speaker":"Lisa Franz","startTime":3028.85,"endTime":3032.0,"body":"thinking. But that's just the"},{"speaker":"Lisa Franz","startTime":3032.0,"endTime":3035.06,"body":"place that we're often used to."},{"speaker":"Lisa Franz","startTime":3032.0,"endTime":3035.06,"body":"And we're used to that"},{"speaker":"Lisa Franz","startTime":3035.36,"endTime":3039.59,"body":"adrenaline high after the"},{"speaker":"Lisa Franz","startTime":3035.36,"endTime":3039.59,"body":"training, but nonetheless, stuck"},{"speaker":"Lisa Franz","startTime":3039.59,"endTime":3044.27,"body":"with the program. And then after"},{"speaker":"Lisa Franz","startTime":3039.59,"endTime":3044.27,"body":"a few months, I realized, okay,"},{"speaker":"Lisa Franz","startTime":3044.27,"endTime":3047.75,"body":"I'm actually starting to see a"},{"speaker":"Lisa Franz","startTime":3044.27,"endTime":3047.75,"body":"difference, oh, I'm actually"},{"speaker":"Lisa Franz","startTime":3047.75,"endTime":3052.55,"body":"starting to sleep better, I'm"},{"speaker":"Lisa Franz","startTime":3047.75,"endTime":3052.55,"body":"actually starting to feel like I"},{"speaker":"Lisa Franz","startTime":3052.55,"endTime":3055.76,"body":"have a little bit of energy left"},{"speaker":"Lisa Franz","startTime":3052.55,"endTime":3055.76,"body":"for the rest of my day, instead"},{"speaker":"Lisa Franz","startTime":3055.76,"endTime":3060.8,"body":"of finishing at the gym, and"},{"speaker":"Lisa Franz","startTime":3055.76,"endTime":3060.8,"body":"just like, being kind of trashed"},{"speaker":"Lisa Franz","startTime":3060.8,"endTime":3066.53,"body":"for the, for the afternoon. So"},{"speaker":"Lisa Franz","startTime":3060.8,"endTime":3066.53,"body":"it was, it was a combination of"},{"speaker":"Lisa Franz","startTime":3066.83,"endTime":3070.7,"body":"education, explanation, and"},{"speaker":"Lisa Franz","startTime":3066.83,"endTime":3070.7,"body":"like, Really, okay, this does"},{"speaker":"Lisa Franz","startTime":3070.7,"endTime":3073.88,"body":"have an evidence based"},{"speaker":"Lisa Franz","startTime":3070.7,"endTime":3073.88,"body":"background, like, I'm very much"},{"speaker":"Lisa Franz","startTime":3073.91,"endTime":3077.0,"body":"I am a person where it's like,"},{"speaker":"Lisa Franz","startTime":3073.91,"endTime":3077.0,"body":"show me the evidence, show me"},{"speaker":"Lisa Franz","startTime":3077.21,"endTime":3080.2400000000002,"body":"where this stems from what the"},{"speaker":"Lisa Franz","startTime":3077.21,"endTime":3080.2400000000002,"body":"research says. And then"},{"speaker":"Lisa Franz","startTime":3080.2400000000002,"endTime":3082.91,"body":"secondly, also, I mean,"},{"speaker":"Lisa Franz","startTime":3080.2400000000002,"endTime":3082.91,"body":"oftentimes, we can see all the"},{"speaker":"Lisa Franz","startTime":3082.91,"endTime":3085.2200000000003,"body":"research that we want, but we"},{"speaker":"Lisa Franz","startTime":3082.91,"endTime":3085.2200000000003,"body":"need to see and feel it"},{"speaker":"Lisa Franz","startTime":3085.2200000000003,"endTime":3090.59,"body":"ourselves. So I get that point."},{"speaker":"Lisa Franz","startTime":3085.2200000000003,"endTime":3090.59,"body":"Also, when someone's like, Yeah,"},{"speaker":"Lisa Franz","startTime":3090.59,"endTime":3093.89,"body":"it sounds convincing. But my"},{"speaker":"Lisa Franz","startTime":3090.59,"endTime":3093.89,"body":"feelings don't lie. Oh, you"},{"speaker":"Lisa Franz","startTime":3093.89,"endTime":3096.56,"body":"know, I feel great. After this"},{"speaker":"Lisa Franz","startTime":3093.89,"endTime":3096.56,"body":"training, I feel shitty after"},{"speaker":"Lisa Franz","startTime":3096.56,"endTime":3101.21,"body":"that training. But what I will"},{"speaker":"Lisa Franz","startTime":3096.56,"endTime":3101.21,"body":"say here is, again, you need to"},{"speaker":"Lisa Franz","startTime":3101.21,"endTime":3104.12,"body":"give a time, you can't just say"},{"speaker":"Lisa Franz","startTime":3101.21,"endTime":3104.12,"body":"like, Hey, I've tried your new"},{"speaker":"Lisa Franz","startTime":3104.12,"endTime":3107.42,"body":"training program for a week or"},{"speaker":"Lisa Franz","startTime":3104.12,"endTime":3107.42,"body":"two, I'm not seeing a different"},{"speaker":"Lisa Franz","startTime":3107.63,"endTime":3110.39,"body":"difference. And I feel shitty"},{"speaker":"Lisa Franz","startTime":3107.63,"endTime":3110.39,"body":"after my workouts, I'm gonna go"},{"speaker":"Lisa Franz","startTime":3110.39,"endTime":3113.81,"body":"back to the way that I was"},{"speaker":"Lisa Franz","startTime":3110.39,"endTime":3113.81,"body":"training before, because I"},{"speaker":"Lisa Franz","startTime":3113.81,"endTime":3117.53,"body":"actually felt exhausted. And"},{"speaker":"Lisa Franz","startTime":3113.81,"endTime":3117.53,"body":"that's not well, that's not"},{"speaker":"Lisa Franz","startTime":3117.71,"endTime":3120.98,"body":"fair. But it's also just not"},{"speaker":"Lisa Franz","startTime":3117.71,"endTime":3120.98,"body":"effective. Because you're,"},{"speaker":"Lisa Franz","startTime":3121.28,"endTime":3124.94,"body":"essentially two weeks is not"},{"speaker":"Lisa Franz","startTime":3121.28,"endTime":3124.94,"body":"enough time for your cortisol to"},{"speaker":"Lisa Franz","startTime":3124.94,"endTime":3129.02,"body":"go down from that. And two weeks"},{"speaker":"Lisa Franz","startTime":3124.94,"endTime":3129.02,"body":"is also not enough time for any"},{"speaker":"Lisa Franz","startTime":3129.02,"endTime":3131.66,"body":"hypertrophy stimulation"},{"speaker":"Lisa Franz","startTime":3129.02,"endTime":3131.66,"body":"whatsoever. So I would just say,"},{"speaker":"Lisa Franz","startTime":3131.66,"endTime":3135.92,"body":"like, give it well, at least a"},{"speaker":"Lisa Franz","startTime":3131.66,"endTime":3135.92,"body":"month, after a month, you should"},{"speaker":"Lisa Franz","startTime":3135.92,"endTime":3139.61,"body":"feel differences in terms of"},{"speaker":"Lisa Franz","startTime":3135.92,"endTime":3139.61,"body":"sleep, but given more like three"},{"speaker":"Lisa Franz","startTime":3139.61,"endTime":3143.57,"body":"months or so. And then let's"},{"speaker":"Lisa Franz","startTime":3139.61,"endTime":3143.57,"body":"talk about it again. That would"},{"speaker":"Lisa Franz","startTime":3143.57,"endTime":3146.87,"body":"be my big, big recommendation"},{"speaker":"Lisa Franz","startTime":3143.57,"endTime":3146.87,"body":"here. But yeah, again, like I"},{"speaker":"Lisa Franz","startTime":3146.87,"endTime":3149.36,"body":"said, I get it when you're if"},{"speaker":"Lisa Franz","startTime":3146.87,"endTime":3149.36,"body":"you're coming from that"},{"speaker":"Lisa Franz","startTime":3149.36,"endTime":3154.88,"body":"perspective, I totally, totally"},{"speaker":"Lisa Franz","startTime":3149.36,"endTime":3154.88,"body":"get it. But again, what's your"},{"speaker":"Lisa Franz","startTime":3154.88,"endTime":3157.91,"body":"goal? Think about? What's your"},{"speaker":"Lisa Franz","startTime":3154.88,"endTime":3157.91,"body":"goal? And even in those"},{"speaker":"Lisa Franz","startTime":3157.91,"endTime":3161.09,"body":"instances, when you're like,"},{"speaker":"Lisa Franz","startTime":3157.91,"endTime":3161.09,"body":"tempted to go for a run instead?"},{"speaker":"Lisa Franz","startTime":3161.09,"endTime":3165.05,"body":"Or just go to your class,"},{"speaker":"Lisa Franz","startTime":3161.09,"endTime":3165.05,"body":"instead? Remind yourself what is"},{"speaker":"Lisa Franz","startTime":3165.05,"endTime":3168.89,"body":"my goal? What's my, what's my"},{"speaker":"Lisa Franz","startTime":3165.05,"endTime":3168.89,"body":"actual why, and don't get into"},{"speaker":"Lisa Franz","startTime":3168.89,"endTime":3173.63,"body":"that short term gratification,"},{"speaker":"Lisa Franz","startTime":3168.89,"endTime":3173.63,"body":"which it is, to an extent, I"},{"speaker":"Lisa Franz","startTime":3173.63,"endTime":3176.93,"body":"guess most people don't think of"},{"speaker":"Lisa Franz","startTime":3173.63,"endTime":3176.93,"body":"like in exercise classes and"},{"speaker":"Lisa Franz","startTime":3176.93,"endTime":3179.45,"body":"short term gratification. But"},{"speaker":"Lisa Franz","startTime":3176.93,"endTime":3179.45,"body":"yes, but think of your long term"},{"speaker":"Lisa Franz","startTime":3179.45,"endTime":3182.3,"body":"goals instead, we hear that so"},{"speaker":"Lisa Franz","startTime":3179.45,"endTime":3182.3,"body":"often, but it applies here as"},{"speaker":"Lisa Franz","startTime":3182.3,"endTime":3182.69,"body":"well."},{"speaker":"Johan Vesters","startTime":3184.07,"endTime":3186.65,"body":"Yeah. So So we're"},{"speaker":"Johan Vesters","startTime":3184.07,"endTime":3186.65,"body":"coming up on the hour. So I"},{"speaker":"Johan Vesters","startTime":3186.65,"endTime":3191.93,"body":"wanted to ask you one final"},{"speaker":"Johan Vesters","startTime":3186.65,"endTime":3191.93,"body":"question, really. So related to"},{"speaker":"Johan Vesters","startTime":3191.93,"endTime":3196.1,"body":"this stuff. So let's say someone"},{"speaker":"Johan Vesters","startTime":3191.93,"endTime":3196.1,"body":"really wants to run. So they"},{"speaker":"Johan Vesters","startTime":3196.1,"endTime":3198.59,"body":"lead they like their cardio day,"},{"speaker":"Johan Vesters","startTime":3196.1,"endTime":3198.59,"body":"they want to keep their running."},{"speaker":"Johan Vesters","startTime":3200.51,"endTime":3202.58,"body":"Thinking from like a muscle"},{"speaker":"Johan Vesters","startTime":3200.51,"endTime":3202.58,"body":"building perspective, right?"},{"speaker":"Johan Vesters","startTime":3202.58,"endTime":3205.52,"body":"This person wants to build"},{"speaker":"Johan Vesters","startTime":3202.58,"endTime":3205.52,"body":"muscle. They do like their"},{"speaker":"Johan Vesters","startTime":3205.52,"endTime":3208.19,"body":"running. How much would you give"},{"speaker":"Johan Vesters","startTime":3205.52,"endTime":3208.19,"body":"them? Right? How much would you"},{"speaker":"Johan Vesters","startTime":3208.19,"endTime":3212.15,"body":"be like, Hey, okay, cool. Let's"},{"speaker":"Johan Vesters","startTime":3208.19,"endTime":3212.15,"body":"let's do this much."},{"speaker":"Lisa Franz","startTime":3214.76,"endTime":3218.45,"body":"It probably depends"},{"speaker":"Lisa Franz","startTime":3214.76,"endTime":3218.45,"body":"on what they how much they were"},{"speaker":"Lisa Franz","startTime":3218.45,"endTime":3224.06,"body":"doing previously, and how much"},{"speaker":"Lisa Franz","startTime":3218.45,"endTime":3224.06,"body":"of how important the, the quote"},{"speaker":"Lisa Franz","startTime":3224.06,"endTime":3227.0,"body":"unquote shaping is to them, I do"},{"speaker":"Lisa Franz","startTime":3224.06,"endTime":3227.0,"body":"think that something like a"},{"speaker":"Lisa Franz","startTime":3227.0,"endTime":3230.75,"body":"three day strength program"},{"speaker":"Lisa Franz","startTime":3227.0,"endTime":3230.75,"body":"paired with two or three times"},{"speaker":"Lisa Franz","startTime":3230.75,"endTime":3237.92,"body":"of running can work quite well"},{"speaker":"Lisa Franz","startTime":3230.75,"endTime":3237.92,"body":"still, if it's done it in a, in"},{"speaker":"Lisa Franz","startTime":3237.92,"endTime":3243.11,"body":"a strategic manner, meaning the"},{"speaker":"Lisa Franz","startTime":3237.92,"endTime":3243.11,"body":"person is programmed, programmed"},{"speaker":"Lisa Franz","startTime":3243.11,"endTime":3247.07,"body":"properly, the sense of giving"},{"speaker":"Lisa Franz","startTime":3243.11,"endTime":3247.07,"body":"your leg still enough rest, and"},{"speaker":"Lisa Franz","startTime":3247.07,"endTime":3252.32,"body":"so on. If you if it's someone"},{"speaker":"Lisa Franz","startTime":3247.07,"endTime":3252.32,"body":"who wants to do like a run on"},{"speaker":"Lisa Franz","startTime":3252.32,"endTime":3255.11,"body":"the same day as their strength"},{"speaker":"Lisa Franz","startTime":3252.32,"endTime":3255.11,"body":"training, I would always make"},{"speaker":"Lisa Franz","startTime":3255.11,"endTime":3257.93,"body":"sure that the strength training"},{"speaker":"Lisa Franz","startTime":3255.11,"endTime":3257.93,"body":"comes first, like we want to,"},{"speaker":"Lisa Franz","startTime":3258.05,"endTime":3263.27,"body":"since that's what we kind of"},{"speaker":"Lisa Franz","startTime":3258.05,"endTime":3263.27,"body":"want to focus on more. And in"},{"speaker":"Lisa Franz","startTime":3263.27,"endTime":3265.9700000000003,"body":"those instances, I would also"},{"speaker":"Lisa Franz","startTime":3263.27,"endTime":3265.9700000000003,"body":"say just really making sure that"},{"speaker":"Lisa Franz","startTime":3265.9700000000003,"endTime":3269.39,"body":"we're not in a calorie deficit,"},{"speaker":"Lisa Franz","startTime":3265.9700000000003,"endTime":3269.39,"body":"because it does often happen if"},{"speaker":"Lisa Franz","startTime":3269.39,"endTime":3272.48,"body":"we add that much more cardio,"},{"speaker":"Lisa Franz","startTime":3269.39,"endTime":3272.48,"body":"but people keep eating the same"},{"speaker":"Lisa Franz","startTime":3272.51,"endTime":3275.3,"body":"way. You know, you're again,"},{"speaker":"Lisa Franz","startTime":3272.51,"endTime":3275.3,"body":"you're not supplying your body"},{"speaker":"Lisa Franz","startTime":3275.3,"endTime":3278.9,"body":"with enough building blocks to"},{"speaker":"Lisa Franz","startTime":3275.3,"endTime":3278.9,"body":"build those muscles and to fuel"},{"speaker":"Lisa Franz","startTime":3278.9,"endTime":3282.86,"body":"your runs off of. But really,"},{"speaker":"Lisa Franz","startTime":3278.9,"endTime":3282.86,"body":"since we're talking more about"},{"speaker":"Lisa Franz","startTime":3284.03,"endTime":3287.9,"body":"about hypertrophy here, I would"},{"speaker":"Lisa Franz","startTime":3284.03,"endTime":3287.9,"body":"say, yeah, if you can keep it at"},{"speaker":"Lisa Franz","startTime":3287.9,"endTime":3291.14,"body":"two times, that would probably"},{"speaker":"Lisa Franz","startTime":3287.9,"endTime":3291.14,"body":"be good. And we could like"},{"speaker":"Lisa Franz","startTime":3291.14,"endTime":3295.04,"body":"ideally, maybe also, more things"},{"speaker":"Lisa Franz","startTime":3291.14,"endTime":3295.04,"body":"that are still a little bit"},{"speaker":"Lisa Franz","startTime":3295.16,"endTime":3300.17,"body":"power oriented, or you could do"},{"speaker":"Lisa Franz","startTime":3295.16,"endTime":3300.17,"body":"like like one minute sprint, two"},{"speaker":"Lisa Franz","startTime":3300.17,"endTime":3304.7,"body":"minutes lower run one minute"},{"speaker":"Lisa Franz","startTime":3300.17,"endTime":3304.7,"body":"sprint, that type of thing, or"},{"speaker":"Lisa Franz","startTime":3305.18,"endTime":3308.42,"body":"sled pushes or something like"},{"speaker":"Lisa Franz","startTime":3305.18,"endTime":3308.42,"body":"that. Like if you're saying hey,"},{"speaker":"Lisa Franz","startTime":3308.42,"endTime":3313.73,"body":"I still want to get work my"},{"speaker":"Lisa Franz","startTime":3308.42,"endTime":3313.73,"body":"cardiovascular system more for"},{"speaker":"Lisa Franz","startTime":3313.73,"endTime":3317.69,"body":"health wise, that would still be"},{"speaker":"Lisa Franz","startTime":3313.73,"endTime":3317.69,"body":"a good way to implement it."},{"speaker":"Johan Vesters","startTime":3319.46,"endTime":3322.43,"body":"Cool. So it's not"},{"speaker":"Johan Vesters","startTime":3319.46,"endTime":3322.43,"body":"a marathon everyday done?"},{"speaker":"Lisa Franz","startTime":3322.73,"endTime":3327.44,"body":"No. That's what I"},{"speaker":"Lisa Franz","startTime":3322.73,"endTime":3327.44,"body":"would absolutely not do I guess"},{"speaker":"Lisa Franz","startTime":3327.44,"endTime":3330.89,"body":"the last thing that I will say"},{"speaker":"Lisa Franz","startTime":3327.44,"endTime":3330.89,"body":"to close off the lean, lean"},{"speaker":"Lisa Franz","startTime":3330.89,"endTime":3334.79,"body":"gaining chat or to like"},{"speaker":"Lisa Franz","startTime":3330.89,"endTime":3334.79,"body":"summarize, it is also that I did"},{"speaker":"Lisa Franz","startTime":3334.79,"endTime":3339.59,"body":"also really focus on recovery"},{"speaker":"Lisa Franz","startTime":3334.79,"endTime":3339.59,"body":"over these last few months. So"},{"speaker":"Lisa Franz","startTime":3339.59,"endTime":3343.55,"body":"really being a little bit more"},{"speaker":"Lisa Franz","startTime":3339.59,"endTime":3343.55,"body":"mindful of sleep and really"},{"speaker":"Lisa Franz","startTime":3343.55,"endTime":3347.9,"body":"being diligent with taking"},{"speaker":"Lisa Franz","startTime":3343.55,"endTime":3347.9,"body":"supplements and consistently and"},{"speaker":"Lisa Franz","startTime":3347.93,"endTime":3351.86,"body":"what can I find tuna on that"},{"speaker":"Lisa Franz","startTime":3347.93,"endTime":3351.86,"body":"front. And so overall, my"},{"speaker":"Lisa Franz","startTime":3351.86,"endTime":3356.2400000000002,"body":"strategies were like keeping the"},{"speaker":"Lisa Franz","startTime":3351.86,"endTime":3356.2400000000002,"body":"calorie surplus, somewhat"},{"speaker":"Lisa Franz","startTime":3356.2400000000002,"endTime":3361.7,"body":"minimal, but still effective, so"},{"speaker":"Lisa Franz","startTime":3356.2400000000002,"endTime":3361.7,"body":"that I would gain about half a"},{"speaker":"Lisa Franz","startTime":3361.7,"endTime":3365.96,"body":"kg or a pound per month. And"},{"speaker":"Lisa Franz","startTime":3361.7,"endTime":3365.96,"body":"secondly, was basically the"},{"speaker":"Lisa Franz","startTime":3365.96,"endTime":3369.32,"body":"majority of the increase in"},{"speaker":"Lisa Franz","startTime":3365.96,"endTime":3369.32,"body":"calories came from carbs, and"},{"speaker":"Lisa Franz","startTime":3369.35,"endTime":3374.39,"body":"mostly bunch that around"},{"speaker":"Lisa Franz","startTime":3369.35,"endTime":3374.39,"body":"training times. And thirdly,"},{"speaker":"Lisa Franz","startTime":3374.42,"endTime":3378.11,"body":"optimizing like digestion to"},{"speaker":"Lisa Franz","startTime":3374.42,"endTime":3378.11,"body":"help with that. So really, maybe"},{"speaker":"Lisa Franz","startTime":3378.11,"endTime":3383.66,"body":"sometimes more, easier to digest"},{"speaker":"Lisa Franz","startTime":3378.11,"endTime":3383.66,"body":"things, implementing more simple"},{"speaker":"Lisa Franz","startTime":3383.66,"endTime":3388.25,"body":"carbs on that front. And then"},{"speaker":"Lisa Franz","startTime":3383.66,"endTime":3388.25,"body":"fourth one being the training"},{"speaker":"Lisa Franz","startTime":3388.25,"endTime":3392.2400000000002,"body":"aspect, really, that should"},{"speaker":"Lisa Franz","startTime":3388.25,"endTime":3392.2400000000002,"body":"probably come, you know, this is"},{"speaker":"Lisa Franz","startTime":3392.2400000000002,"endTime":3395.12,"body":"in no particular order. But you"},{"speaker":"Lisa Franz","startTime":3392.2400000000002,"endTime":3395.12,"body":"know, what I mean, I'm really"},{"speaker":"Lisa Franz","startTime":3395.12,"endTime":3400.73,"body":"going goal focused and with with"},{"speaker":"Lisa Franz","startTime":3395.12,"endTime":3400.73,"body":"a good amount of intensity on"},{"speaker":"Lisa Franz","startTime":3400.73,"endTime":3405.86,"body":"there, or training hard, and"},{"speaker":"Lisa Franz","startTime":3400.73,"endTime":3405.86,"body":"then the recovery optimization,"},{"speaker":"Lisa Franz","startTime":3405.86,"endTime":3409.01,"body":"so those will be my five points,"},{"speaker":"Lisa Franz","startTime":3405.86,"endTime":3409.01,"body":"if someone is really lean,"},{"speaker":"Lisa Franz","startTime":3409.01,"endTime":3413.12,"body":"gaining focus, and I guess we"},{"speaker":"Lisa Franz","startTime":3409.01,"endTime":3413.12,"body":"can include the minimal eating"},{"speaker":"Lisa Franz","startTime":3413.12,"endTime":3416.45,"body":"out in there as well. But um,"},{"speaker":"Lisa Franz","startTime":3413.12,"endTime":3416.45,"body":"yeah, hopefully, this encouraged"},{"speaker":"Lisa Franz","startTime":3416.45,"endTime":3418.9700000000003,"body":"someone to do a bit of a lean"},{"speaker":"Lisa Franz","startTime":3416.45,"endTime":3418.9700000000003,"body":"gaining phase."},{"speaker":"Johan Vesters","startTime":3421.7,"endTime":3424.91,"body":"I think I think"},{"speaker":"Johan Vesters","startTime":3421.7,"endTime":3424.91,"body":"it will, I think it's really"},{"speaker":"Johan Vesters","startTime":3424.91,"endTime":3427.61,"body":"cool. And that's why I wanted to"},{"speaker":"Johan Vesters","startTime":3424.91,"endTime":3427.61,"body":"have you on to talk about this"},{"speaker":"Johan Vesters","startTime":3427.61,"endTime":3431.12,"body":"stuff. Because I think it's cool"},{"speaker":"Johan Vesters","startTime":3427.61,"endTime":3431.12,"body":"to hear from like, a female"},{"speaker":"Johan Vesters","startTime":3431.12,"endTime":3435.44,"body":"who's going through Lean,"},{"speaker":"Johan Vesters","startTime":3431.12,"endTime":3435.44,"body":"gaining phase, the experience"},{"speaker":"Johan Vesters","startTime":3435.44,"endTime":3438.44,"body":"kind of like things to focus on,"},{"speaker":"Johan Vesters","startTime":3435.44,"endTime":3438.44,"body":"because, again, like coming from"},{"speaker":"Johan Vesters","startTime":3438.44,"endTime":3441.77,"body":"a dude, like, I could explain"},{"speaker":"Johan Vesters","startTime":3438.44,"endTime":3441.77,"body":"that, but I think it will be"},{"speaker":"Johan Vesters","startTime":3441.77,"endTime":3444.95,"body":"more convincing from a female,"},{"speaker":"Johan Vesters","startTime":3441.77,"endTime":3444.95,"body":"you know what I mean? So I think"},{"speaker":"Johan Vesters","startTime":3444.95,"endTime":3446.51,"body":"it's really cool that you're"},{"speaker":"Johan Vesters","startTime":3444.95,"endTime":3446.51,"body":"sharing that and that you're"},{"speaker":"Johan Vesters","startTime":3446.51,"endTime":3450.38,"body":"also you know, mentioning things"},{"speaker":"Johan Vesters","startTime":3446.51,"endTime":3450.38,"body":"you kind of run into. So yeah,"},{"speaker":"Johan Vesters","startTime":3450.38,"endTime":3453.98,"body":"thank you. I think this was"},{"speaker":"Johan Vesters","startTime":3450.38,"endTime":3453.98,"body":"great. Absolute pleasure. Do you"},{"speaker":"Johan Vesters","startTime":3453.98,"endTime":3456.26,"body":"want to share anything? Do you"},{"speaker":"Johan Vesters","startTime":3453.98,"endTime":3456.26,"body":"have any important updates?"},{"speaker":"Johan Vesters","startTime":3456.26,"endTime":3458.81,"body":"Anything coming up? Where can"},{"speaker":"Johan Vesters","startTime":3456.26,"endTime":3458.81,"body":"people find you?"},{"speaker":"Lisa Franz","startTime":3459.35,"endTime":3462.44,"body":"Um, yeah, I'm most"},{"speaker":"Lisa Franz","startTime":3459.35,"endTime":3462.44,"body":"active on Instagram. So it'll be"},{"speaker":"Lisa Franz","startTime":3462.44,"endTime":3467.39,"body":"nutrition coaching and life. And"},{"speaker":"Lisa Franz","startTime":3462.44,"endTime":3467.39,"body":"the Johan said, I also have a"},{"speaker":"Lisa Franz","startTime":3467.39,"endTime":3470.9900000000002,"body":"podcast, which is the nutrition"},{"speaker":"Lisa Franz","startTime":3467.39,"endTime":3470.9900000000002,"body":"and life podcast. And we also"},{"speaker":"Lisa Franz","startTime":3470.9900000000002,"endTime":3473.87,"body":"have a website nutrition"},{"speaker":"Lisa Franz","startTime":3470.9900000000002,"endTime":3473.87,"body":"coaching in life. So go check"},{"speaker":"Lisa Franz","startTime":3473.87,"endTime":3477.86,"body":"out some of our content and I"},{"speaker":"Lisa Franz","startTime":3473.87,"endTime":3477.86,"body":"try to provide some valuable"},{"speaker":"Lisa Franz","startTime":3477.86,"endTime":3480.38,"body":"information on there as well."},{"speaker":"Lisa Franz","startTime":3477.86,"endTime":3480.38,"body":"But otherwise, thank you so much"},{"speaker":"Lisa Franz","startTime":3480.38,"endTime":3481.19,"body":"for having me on."},{"speaker":"Johan Vesters","startTime":3482.69,"endTime":3485.15,"body":"Of course, thank"},{"speaker":"Johan Vesters","startTime":3482.69,"endTime":3485.15,"body":"you very much. Awesome, so we'll"},{"speaker":"Johan Vesters","startTime":3485.15,"endTime":3487.88,"body":"make sure to link that down"},{"speaker":"Johan Vesters","startTime":3485.15,"endTime":3487.88,"body":"below to listener. Thanks for"},{"speaker":"Johan Vesters","startTime":3487.88,"endTime":3489.98,"body":"listening. As always, if you"},{"speaker":"Johan Vesters","startTime":3487.88,"endTime":3489.98,"body":"enjoyed this episode, make sure"},{"speaker":"Johan Vesters","startTime":3489.98,"endTime":3494.03,"body":"to share a screenshot in your"},{"speaker":"Johan Vesters","startTime":3489.98,"endTime":3494.03,"body":"stories. Give us a quick rating"},{"speaker":"Johan Vesters","startTime":3494.03,"endTime":3496.52,"body":"Spotify or Apple and then we"},{"speaker":"Johan Vesters","startTime":3494.03,"endTime":3496.52,"body":"will talk to you again very"},{"speaker":"Johan Vesters","startTime":3496.52,"endTime":3496.7,"body":"soon."}]}