{"version":"1.0.0","segments":[{"startTime":0.359,"endTime":2.729,"body":"What is up guys? Welcome back to"},{"startTime":0.359,"endTime":2.729,"body":"Talking Nutrition today's a"},{"startTime":2.909,"endTime":6.839,"body":"milestone episode, Episode 50. I"},{"startTime":2.909,"endTime":6.839,"body":"can't actually believe that"},{"startTime":6.839,"endTime":11.369,"body":"we're already 50 episodes in yet"},{"startTime":6.839,"endTime":11.369,"body":"here we are right showing up"},{"startTime":11.429,"endTime":14.669,"body":"every single week. And this"},{"startTime":11.429,"endTime":14.669,"body":"week, we're actually launching"},{"startTime":14.669,"endTime":18.179,"body":"this episode on Tuesday because"},{"startTime":14.669,"endTime":18.179,"body":"I'm recording on Monday has been"},{"startTime":18.179,"endTime":20.999,"body":"very busy, right, but we're"},{"startTime":18.179,"endTime":20.999,"body":"still doing. And it really pays"},{"startTime":20.999,"endTime":26.819,"body":"into or plays into today's"},{"startTime":20.999,"endTime":26.819,"body":"topic, how to create new habits,"},{"startTime":26.819,"endTime":29.639,"body":"how long it's going to take and"},{"startTime":26.819,"endTime":29.639,"body":"what to do kind of like when"},{"startTime":29.669,"endTime":33.419,"body":"when a bump in a road comes up,"},{"startTime":29.669,"endTime":33.419,"body":"you know what I mean? And how to"},{"startTime":33.419,"endTime":36.239,"body":"get consistent, right? What does"},{"startTime":33.419,"endTime":36.239,"body":"that mean? Like? How do you get"},{"startTime":36.239,"endTime":39.509,"body":"there? Like how what does it"},{"startTime":36.239,"endTime":39.509,"body":"take to really get to a place"},{"startTime":39.509,"endTime":41.999,"body":"where you're not consistent,"},{"startTime":39.509,"endTime":41.999,"body":"you're working towards your"},{"startTime":41.999,"endTime":46.499,"body":"goals, you know, this plays"},{"startTime":41.999,"endTime":46.499,"body":"into, you know, this topic"},{"startTime":46.499,"endTime":49.169,"body":"perfectly. Because we started"},{"startTime":46.499,"endTime":49.169,"body":"right, we've been doing weekly"},{"startTime":49.169,"endTime":53.009,"body":"episodes, I think it was one"},{"startTime":49.169,"endTime":53.009,"body":"week where we didn't have an"},{"startTime":53.009,"endTime":55.019,"body":"episode out towards the end of"},{"startTime":53.009,"endTime":55.019,"body":"the year. I think it was"},{"startTime":55.139,"endTime":58.739,"body":"Christmas week. Last year. I"},{"startTime":55.139,"endTime":58.739,"body":"think. Other than that it's been"},{"startTime":58.739,"endTime":61.889,"body":"at least one episode a week."},{"startTime":58.739,"endTime":61.889,"body":"It's been twice a week,"},{"startTime":61.889,"endTime":65.939,"body":"recently, right this month. And"},{"startTime":61.889,"endTime":65.939,"body":"this week, and we'll also be"},{"startTime":66.149,"endTime":69.059,"body":"once again a bonus episode on"},{"startTime":66.149,"endTime":69.059,"body":"Thursday. So stay tuned for that"},{"startTime":69.059,"endTime":71.579,"body":"as well, it's going to be a q\u0026a"},{"startTime":69.059,"endTime":71.579,"body":"recording over momentum may"},{"startTime":71.579,"endTime":75.299,"body":"challenge, which that being"},{"startTime":71.579,"endTime":75.299,"body":"said, we're always there, it's"},{"startTime":75.479,"endTime":79.049,"body":"three days left at the terminus"},{"startTime":75.479,"endTime":79.049,"body":"recording. So we'll be"},{"startTime":79.049,"endTime":81.989,"body":"announcing the Winterthur soon"},{"startTime":79.049,"endTime":81.989,"body":"in our Facebook group, which by"},{"startTime":81.989,"endTime":83.759,"body":"the way, if you're not a member"},{"startTime":81.989,"endTime":83.759,"body":"yet, I'll drop the link down"},{"startTime":83.759,"endTime":86.129,"body":"below, make sure to join us free"},{"startTime":83.759,"endTime":86.129,"body":"trainings, free downloads,"},{"startTime":86.189,"endTime":90.629,"body":"tools, etc. No Strings Attached"},{"startTime":86.189,"endTime":90.629,"body":"is fully free, just so we have"},{"startTime":90.629,"endTime":93.779,"body":"an option for our friends who"},{"startTime":90.629,"endTime":93.779,"body":"maybe just want to learn more,"},{"startTime":93.839,"endTime":96.449,"body":"or maybe are not really really"},{"startTime":93.839,"endTime":96.449,"body":"like ready for coaching yet."},{"startTime":96.479,"endTime":98.999,"body":"Like there's a place of"},{"startTime":96.479,"endTime":98.999,"body":"community for you there. Right."},{"startTime":98.999,"endTime":103.349,"body":"So I'll drop it down below. Just"},{"startTime":98.999,"endTime":103.349,"body":"been busy. It's just been a busy"},{"startTime":103.349,"endTime":106.049,"body":"fucking month with momentum,"},{"startTime":103.349,"endTime":106.049,"body":"May, we have the group coaching"},{"startTime":106.049,"endTime":109.469,"body":"program, which is also by the"},{"startTime":106.049,"endTime":109.469,"body":"way, we've also done a contest"},{"startTime":109.469,"endTime":112.769,"body":"in there, but it was members"},{"startTime":109.469,"endTime":112.769,"body":"only. So it's just been a lot of"},{"startTime":112.769,"endTime":115.199,"body":"stuff. You know, I have a"},{"startTime":112.769,"endTime":115.199,"body":"seminar coming up in a couple"},{"startTime":115.199,"endTime":119.339,"body":"days. So just all together, it's"},{"startTime":115.199,"endTime":119.339,"body":"very exciting times. It's also"},{"startTime":119.339,"endTime":123.689,"body":"our Midnight Sun season already"},{"startTime":119.339,"endTime":123.689,"body":"now. Which means that we have no"},{"startTime":123.689,"endTime":127.229,"body":"night for two months. Right now."},{"startTime":123.689,"endTime":127.229,"body":"It's like daytime, you know, and"},{"startTime":127.229,"endTime":130.919,"body":"it's like that every single"},{"startTime":127.229,"endTime":130.919,"body":"hour, basically. And if the"},{"startTime":130.919,"endTime":134.039,"body":"weather is good, which is"},{"startTime":130.919,"endTime":134.039,"body":"actually decent, we can actually"},{"startTime":134.039,"endTime":136.109,"body":"see the sun that minute, which"},{"startTime":134.039,"endTime":136.109,"body":"is kind of crazy if you think"},{"startTime":136.109,"endTime":139.169,"body":"about it. Now, of course, it's a"},{"startTime":136.109,"endTime":139.169,"body":"little better than where we get"},{"startTime":139.169,"endTime":141.899,"body":"it in the wintertime where for"},{"startTime":139.169,"endTime":141.899,"body":"two months, we don't get any"},{"startTime":141.899,"endTime":145.619,"body":"sunlight up here in Tromso. But"},{"startTime":141.899,"endTime":145.619,"body":"hey, you know, it's weird in its"},{"startTime":145.619,"endTime":149.879,"body":"own way. I do prefer it though."},{"startTime":145.619,"endTime":149.879,"body":"I will say that. So let's, let's"},{"startTime":149.879,"endTime":153.299,"body":"get into the episode, shall we?"},{"startTime":149.879,"endTime":153.299,"body":"So, of course, this episode is"},{"startTime":153.299,"endTime":155.549,"body":"brought to you by Odyssey"},{"startTime":153.299,"endTime":155.549,"body":"Coaching Systems I am currently"},{"startTime":155.549,"endTime":159.329,"body":"taking on new clients, if you"},{"startTime":155.549,"endTime":159.329,"body":"are interested, I'll drop the"},{"startTime":159.329,"endTime":162.839,"body":"link down below. Schedule a free"},{"startTime":159.329,"endTime":162.839,"body":"call, I never really like just"},{"startTime":162.839,"endTime":164.849,"body":"want to sign someone up like"},{"startTime":162.839,"endTime":164.849,"body":"right off the bat, like let's"},{"startTime":164.879,"endTime":167.429,"body":"first have a chat, you know,"},{"startTime":164.879,"endTime":167.429,"body":"let's see if it's a good fit. If"},{"startTime":167.729,"endTime":170.459,"body":"our program is a good fit to"},{"startTime":167.729,"endTime":170.459,"body":"you, you know the other way"},{"startTime":170.459,"endTime":173.939,"body":"around, if you're good for us,"},{"startTime":170.459,"endTime":173.939,"body":"because I think you know, what"},{"startTime":173.939,"endTime":177.089,"body":"needs to be said is that it's"},{"startTime":173.939,"endTime":177.089,"body":"going to require time and"},{"startTime":177.089,"endTime":179.159,"body":"effort. And you're going to have"},{"startTime":177.089,"endTime":179.159,"body":"to like get a little"},{"startTime":179.159,"endTime":182.699,"body":"uncomfortable and do the work"},{"startTime":179.159,"endTime":182.699,"body":"you know. So I'm not trying to"},{"startTime":182.699,"endTime":185.339,"body":"scare you either. But like be be"},{"startTime":182.699,"endTime":185.339,"body":"aware that hey, like this should"},{"startTime":185.339,"endTime":188.699,"body":"does take time. And you want to"},{"startTime":185.339,"endTime":188.699,"body":"be ready to take action. And I"},{"startTime":188.699,"endTime":191.549,"body":"think today's podcast really"},{"startTime":188.699,"endTime":191.549,"body":"kind of plays nicely into that"},{"startTime":191.549,"endTime":195.869,"body":"as well to what it possibly"},{"startTime":191.549,"endTime":195.869,"body":"takes you know how long it can"},{"startTime":195.869,"endTime":199.619,"body":"take to really get you to a good"},{"startTime":195.869,"endTime":199.619,"body":"get you to a good spot. Now that"},{"startTime":199.619,"endTime":203.399,"body":"being said, right? You're going"},{"startTime":199.619,"endTime":203.399,"body":"to also want to check out next"},{"startTime":203.399,"endTime":206.219,"body":"week's episode because I am"},{"startTime":203.399,"endTime":206.219,"body":"celebrating three years of my"},{"startTime":206.219,"endTime":210.719,"body":"company this month, or upcoming"},{"startTime":206.219,"endTime":210.719,"body":"June I should say. So I started"},{"startTime":210.719,"endTime":216.179,"body":"the nutrition coaching 2020 June"},{"startTime":210.719,"endTime":216.179,"body":"2020 was when I started my coat"},{"startTime":216.209,"endTime":219.899,"body":"my company Vesters nutrition,"},{"startTime":216.209,"endTime":219.899,"body":"which at the time was just my"},{"startTime":219.899,"endTime":222.269,"body":"last name and then nutrition,"},{"startTime":219.899,"endTime":222.269,"body":"right, we change that to Odyssey"},{"startTime":222.269,"endTime":225.989,"body":"Coaching Systems in January. So"},{"startTime":222.269,"endTime":225.989,"body":"I've been nutrition coach for"},{"startTime":225.989,"endTime":228.539,"body":"three years, and it's been a"},{"startTime":225.989,"endTime":228.539,"body":"it's been a wild ride. I think"},{"startTime":228.539,"endTime":232.949,"body":"it's been super fucking cool."},{"startTime":228.539,"endTime":232.949,"body":"And I'll touch back on this in"},{"startTime":233.309,"endTime":236.849,"body":"in a little bit towards the end,"},{"startTime":233.309,"endTime":236.849,"body":"I think today. But when I"},{"startTime":236.849,"endTime":240.119,"body":"started, I was met with a little"},{"startTime":236.849,"endTime":240.119,"body":"bit of I don't know, you know,"},{"startTime":240.329,"endTime":244.679,"body":"it really gets a supportive from"},{"startTime":240.329,"endTime":244.679,"body":"the people that I expected. But"},{"startTime":245.039,"endTime":247.859,"body":"never let that kind of get the"},{"startTime":245.039,"endTime":247.859,"body":"best of me. And I always just"},{"startTime":247.859,"endTime":251.219,"body":"kind of did the thing you know."},{"startTime":247.859,"endTime":251.219,"body":"And here we are. I've been doing"},{"startTime":251.219,"endTime":253.859,"body":"this for full time for three"},{"startTime":251.219,"endTime":253.859,"body":"years now, which is really cool."},{"startTime":253.859,"endTime":258.329,"body":"And it's crazy to think about to"},{"startTime":253.859,"endTime":258.329,"body":"my brain tying this back to you,"},{"startTime":258.359,"endTime":261.449,"body":"right? I want you to keep that"},{"startTime":258.359,"endTime":261.449,"body":"same mindset and I use that"},{"startTime":261.479,"endTime":265.229,"body":"because this stuff like reaching"},{"startTime":261.479,"endTime":265.229,"body":"your goals and getting like"},{"startTime":265.229,"endTime":268.049,"body":"doing what you want to achieve"},{"startTime":265.229,"endTime":268.049,"body":"right and getting you to a good"},{"startTime":268.049,"endTime":271.109,"body":"spot. It does take time. And you"},{"startTime":268.049,"endTime":271.109,"body":"need to be a little like you"},{"startTime":271.109,"endTime":273.629,"body":"need to be determined and"},{"startTime":271.109,"endTime":273.629,"body":"confident and a little stubborn"},{"startTime":273.629,"endTime":275.579,"body":"about reaching your goals. You"},{"startTime":273.629,"endTime":275.579,"body":"just need to do the thing and"},{"startTime":275.579,"endTime":278.909,"body":"you're, you're gonna get there."},{"startTime":275.579,"endTime":278.909,"body":"As long as you keep going. You"},{"startTime":278.909,"endTime":281.939,"body":"just need to tell yourself, hey,"},{"startTime":278.909,"endTime":281.939,"body":"I'm gonna keep showing up, keep"},{"startTime":281.939,"endTime":284.429,"body":"showing up, no matter what,"},{"startTime":281.939,"endTime":284.429,"body":"there's gonna be bumps in the"},{"startTime":284.429,"endTime":288.239,"body":"road. It's going to be a lot of"},{"startTime":284.429,"endTime":288.239,"body":"doubt. You know? We'll get there"},{"startTime":288.239,"endTime":292.469,"body":"though. So I want you to take"},{"startTime":288.239,"endTime":292.469,"body":"that same mindset Hey, right."},{"startTime":293.009,"endTime":295.439,"body":"I'm just gonna do it anyway. I'm"},{"startTime":293.009,"endTime":295.439,"body":"gonna figure this shit out no"},{"startTime":295.439,"endTime":301.319,"body":"matter what. Whatever it takes."},{"startTime":295.439,"endTime":301.319,"body":"So how longer take to create a"},{"startTime":301.319,"endTime":306.359,"body":"new habit. I don't know, if you"},{"startTime":301.319,"endTime":306.359,"body":"need to believe social media as"},{"startTime":306.359,"endTime":311.009,"body":"either, you know, 21 days, or 30"},{"startTime":306.359,"endTime":311.009,"body":"days or 60, whatever. And we"},{"startTime":311.009,"endTime":316.259,"body":"talked about this in, in our"},{"startTime":311.009,"endTime":316.259,"body":"episode with Casey Jo, I think"},{"startTime":316.349,"endTime":321.599,"body":"she mentioned it is 60 disorders"},{"startTime":316.349,"endTime":321.599,"body":"one study where they had the"},{"startTime":321.599,"endTime":325.139,"body":"average of 66 days, however,"},{"startTime":321.599,"endTime":325.139,"body":"there was a range and the"},{"startTime":325.139,"endTime":328.289,"body":"average, that's the average,"},{"startTime":325.139,"endTime":328.289,"body":"right? The range was 18 days,"},{"startTime":328.319,"endTime":331.259,"body":"all the way up to more than 200,"},{"startTime":328.319,"endTime":331.259,"body":"which is kind of crazy to think"},{"startTime":331.259,"endTime":336.569,"body":"about that. So I think it's not"},{"startTime":331.259,"endTime":336.569,"body":"really helpful to focus on, it's"},{"startTime":336.569,"endTime":339.809,"body":"gonna take 30 days, or it's"},{"startTime":336.569,"endTime":339.809,"body":"gonna take 60 Or like, however"},{"startTime":339.809,"endTime":345.089,"body":"many days, so fog fog, the the"},{"startTime":339.809,"endTime":345.089,"body":"timeline, right? Let's just"},{"startTime":345.089,"endTime":348.359,"body":"focus on showing up on a daily"},{"startTime":345.089,"endTime":348.359,"body":"basis. That's what we got to do."},{"startTime":349.739,"endTime":353.849,"body":"And then we'll see how long it"},{"startTime":349.739,"endTime":353.849,"body":"takes however long you need to"},{"startTime":353.849,"endTime":356.939,"body":"put in the work, so that it"},{"startTime":353.849,"endTime":356.939,"body":"becomes a habit, because we"},{"startTime":356.939,"endTime":359.579,"body":"don't just decide that you know"},{"startTime":356.939,"endTime":359.579,"body":"what I mean? It's not like, Hey,"},{"startTime":359.579,"endTime":362.369,"body":"I'm gonna do this thing. And for"},{"startTime":359.579,"endTime":362.369,"body":"21 days, I'm gonna drink more"},{"startTime":362.369,"endTime":365.429,"body":"water. Okay, cool. Like you, you"},{"startTime":362.369,"endTime":365.429,"body":"might actually establish that"},{"startTime":365.429,"endTime":370.019,"body":"habit then. Right? But are we"},{"startTime":365.429,"endTime":370.019,"body":"actually doing it on a daily"},{"startTime":370.019,"endTime":373.769,"body":"basis? And like, let's say, we"},{"startTime":370.019,"endTime":373.769,"body":"were trying to get active, are"},{"startTime":373.769,"endTime":376.859,"body":"we actually doing our daily"},{"startTime":373.769,"endTime":376.859,"body":"walk? Or are we kind of doing it"},{"startTime":376.859,"endTime":379.319,"body":"like, once a week, because we"},{"startTime":376.859,"endTime":379.319,"body":"usually fucking forget"},{"startTime":379.319,"endTime":382.559,"body":"everything, you know what I"},{"startTime":379.319,"endTime":382.559,"body":"mean? I'm going to help you here"},{"startTime":382.559,"endTime":387.029,"body":"too. So let's focus on how long"},{"startTime":382.559,"endTime":387.029,"body":"it's going to take a more on the"},{"startTime":387.029,"endTime":390.689,"body":"daily action. So I don't want"},{"startTime":387.029,"endTime":390.689,"body":"you to start with a timeframe"},{"startTime":390.749,"endTime":394.349,"body":"and only allowing yourself that"},{"startTime":390.749,"endTime":394.349,"body":"timeframe of, hey, it has to be"},{"startTime":394.349,"endTime":397.469,"body":"done in 60 days, because you're"},{"startTime":394.349,"endTime":397.469,"body":"probably going to, you know, let"},{"startTime":397.469,"endTime":401.999,"body":"yourself down then. So let's"},{"startTime":397.469,"endTime":401.999,"body":"focus on the plan. But let's"},{"startTime":401.999,"endTime":404.189,"body":"also not trying to like change"},{"startTime":401.999,"endTime":404.189,"body":"everything all at once you know"},{"startTime":404.189,"endTime":407.219,"body":"what I mean. And that's that New"},{"startTime":404.189,"endTime":407.219,"body":"Year's resolution thing. And I"},{"startTime":407.219,"endTime":409.829,"body":"liked that I liked setting goals"},{"startTime":407.219,"endTime":409.829,"body":"for the year, but I also see"},{"startTime":409.829,"endTime":412.139,"body":"people fuck up every time,"},{"startTime":409.829,"endTime":412.139,"body":"because they try to change"},{"startTime":412.139,"endTime":417.119,"body":"everything all at once. I'm"},{"startTime":412.139,"endTime":417.119,"body":"gonna start go to gym, walk"},{"startTime":417.119,"endTime":421.079,"body":"more, sleep more, drink more"},{"startTime":417.119,"endTime":421.079,"body":"water, eat more protein, fruits,"},{"startTime":421.079,"endTime":423.719,"body":"vegetables, whatever, so many"},{"startTime":421.079,"endTime":423.719,"body":"different things that we could"},{"startTime":423.719,"endTime":427.379,"body":"focus on stress management,"},{"startTime":423.719,"endTime":427.379,"body":"right. And you try to fix all"},{"startTime":427.379,"endTime":429.509,"body":"everything all at once all by"},{"startTime":427.379,"endTime":429.509,"body":"the way, you also want to build"},{"startTime":429.509,"endTime":432.299,"body":"muscle and you also want to run"},{"startTime":429.509,"endTime":432.299,"body":"a marathon. And you also want to"},{"startTime":432.299,"endTime":435.179,"body":"do CrossFit and you also want to"},{"startTime":432.299,"endTime":435.179,"body":"build you know, or the muscle I"},{"startTime":435.179,"endTime":438.419,"body":"said already, you also want to"},{"startTime":435.179,"endTime":438.419,"body":"lose body fat, right? When"},{"startTime":438.419,"endTime":440.339,"body":"everything all at once you want"},{"startTime":438.419,"endTime":440.339,"body":"to do it in a healthy way"},{"startTime":440.339,"endTime":443.249,"body":"possible. But you also want to"},{"startTime":440.339,"endTime":443.249,"body":"keep your alcohol in, okay? Slow"},{"startTime":443.249,"endTime":445.709,"body":"down a little bit, let's come up"},{"startTime":443.249,"endTime":445.709,"body":"with a plan because here's the"},{"startTime":445.709,"endTime":449.369,"body":"thing, right? So we can lose the"},{"startTime":445.709,"endTime":449.369,"body":"body fat, and build the muscle"},{"startTime":449.399,"endTime":452.819,"body":"and improve your performance and"},{"startTime":449.399,"endTime":452.819,"body":"improve your health, and work on"},{"startTime":452.849,"endTime":455.489,"body":"all those things where it is not"},{"startTime":452.849,"endTime":455.489,"body":"going to be everything all at"},{"startTime":455.489,"endTime":459.899,"body":"once. And this is where I think"},{"startTime":455.489,"endTime":459.899,"body":"we need to zoom out a little bit"},{"startTime":459.959,"endTime":464.159,"body":"and just kind of look at things"},{"startTime":459.959,"endTime":464.159,"body":"one step at a time. First of"},{"startTime":464.159,"endTime":468.179,"body":"all, we need to plan because if"},{"startTime":464.159,"endTime":468.179,"body":"we're just gonna jump in, and"},{"startTime":468.179,"endTime":470.189,"body":"we're just going to do whatever"},{"startTime":468.179,"endTime":470.189,"body":"the hell and we're gonna chase"},{"startTime":470.189,"endTime":472.079,"body":"every single goal, it's not"},{"startTime":470.189,"endTime":472.079,"body":"gonna work, right? And we got to"},{"startTime":472.079,"endTime":475.589,"body":"chase change all habits all at"},{"startTime":472.079,"endTime":475.589,"body":"once, like, no, there needs to"},{"startTime":475.589,"endTime":479.129,"body":"be a strategy in place. And we"},{"startTime":475.589,"endTime":479.129,"body":"talked about this a little while"},{"startTime":479.129,"endTime":483.599,"body":"I think like maybe two months"},{"startTime":479.129,"endTime":483.599,"body":"ago, about a three S framework,"},{"startTime":483.599,"endTime":488.189,"body":"right sustainability strategy,"},{"startTime":483.599,"endTime":488.189,"body":"and systems. With strategy like"},{"startTime":488.189,"endTime":491.009,"body":"that long term plan, we want to"},{"startTime":488.189,"endTime":491.009,"body":"have those three distinct"},{"startTime":491.009,"endTime":496.349,"body":"phases. We want to first get you"},{"startTime":491.009,"endTime":496.349,"body":"get you in a good spot, right?"},{"startTime":496.379,"endTime":499.319,"body":"Whether that's really optimizing"},{"startTime":496.379,"endTime":499.319,"body":"the metabolism, which is what a"},{"startTime":499.319,"endTime":502.409,"body":"lot of people are doing these"},{"startTime":499.319,"endTime":502.409,"body":"days, right? So yes, we, we do"},{"startTime":502.409,"endTime":506.459,"body":"need to get you to a good spot."},{"startTime":502.409,"endTime":506.459,"body":"However, for a lot of people,"},{"startTime":506.489,"endTime":508.979,"body":"most people in my experience,"},{"startTime":506.489,"endTime":508.979,"body":"it's really more about just"},{"startTime":508.979,"endTime":511.679,"body":"getting momentum, getting you"},{"startTime":508.979,"endTime":511.679,"body":"consistent with your food"},{"startTime":511.679,"endTime":515.459,"body":"intake, work through difficult"},{"startTime":511.679,"endTime":515.459,"body":"shed like roadblocks mental"},{"startTime":515.459,"endTime":519.149,"body":"roadblocks for the most part,"},{"startTime":515.459,"endTime":519.149,"body":"but I just actually figuring out"},{"startTime":519.149,"endTime":521.549,"body":"your maintenance calories, and"},{"startTime":519.149,"endTime":521.549,"body":"then we'll take it from there."},{"startTime":521.909,"endTime":525.899,"body":"Right. That's, that's the most"},{"startTime":521.909,"endTime":525.899,"body":"important side of things. Like,"},{"startTime":526.229,"endTime":529.079,"body":"I will say there are people who"},{"startTime":526.229,"endTime":529.079,"body":"chronically diet and have been"},{"startTime":529.079,"endTime":532.019,"body":"under eating for a long time."},{"startTime":529.079,"endTime":532.019,"body":"And they do negatively impact"},{"startTime":532.019,"endTime":534.779,"body":"their metabolism. So then"},{"startTime":532.019,"endTime":534.779,"body":"sometimes we do want to restore"},{"startTime":534.779,"endTime":537.719,"body":"that. And that does take time,"},{"startTime":534.779,"endTime":537.719,"body":"it's just that for most people,"},{"startTime":538.139,"endTime":540.599,"body":"that's not the case is more of a"},{"startTime":538.139,"endTime":540.599,"body":"matter of like getting"},{"startTime":540.599,"endTime":543.029,"body":"consistent than actually trying"},{"startTime":540.599,"endTime":543.029,"body":"to like not overeat during the"},{"startTime":543.029,"endTime":546.059,"body":"weekend, right. But either way,"},{"startTime":543.029,"endTime":546.059,"body":"no matter what we got to get you"},{"startTime":546.059,"endTime":548.789,"body":"to good spots first, get"},{"startTime":546.059,"endTime":548.789,"body":"momentum, build the right"},{"startTime":548.789,"endTime":552.599,"body":"habits, right? create"},{"startTime":548.789,"endTime":552.599,"body":"consistency on a daily basis for"},{"startTime":552.599,"endTime":555.359,"body":"your food intake. We'll also"},{"startTime":552.599,"endTime":555.359,"body":"want to come up with a plan your"},{"startTime":555.359,"endTime":560.819,"body":"periodization plan, right? build"},{"startTime":555.359,"endTime":560.819,"body":"this out the rest of the two,"},{"startTime":560.879,"endTime":563.759,"body":"the other two phases, you know,"},{"startTime":560.879,"endTime":563.759,"body":"and we'll take it from there,"},{"startTime":563.909,"endTime":566.699,"body":"once you are actually ready,"},{"startTime":563.909,"endTime":566.699,"body":"when we can actually stick it"},{"startTime":566.699,"endTime":567.509,"body":"out stick to it."},{"startTime":568.95,"endTime":571.23,"body":"That being said, like second"},{"startTime":568.95,"endTime":571.23,"body":"phase, we actually transform the"},{"startTime":571.23,"endTime":574.26,"body":"body, right, we either focus on"},{"startTime":571.23,"endTime":574.26,"body":"transformation in terms of"},{"startTime":574.56,"endTime":578.61,"body":"muscle gain, fat loss, usually"},{"startTime":574.56,"endTime":578.61,"body":"combined if people want to"},{"startTime":578.61,"endTime":582.0,"body":"actually get you know, much"},{"startTime":578.61,"endTime":582.0,"body":"leaner, it's also about building"},{"startTime":582.0,"endTime":585.06,"body":"the muscle, right? If you"},{"startTime":582.0,"endTime":585.06,"body":"really, really want to change"},{"startTime":585.06,"endTime":588.36,"body":"your your performance or your"},{"startTime":585.06,"endTime":588.36,"body":"physique goal, you want to build"},{"startTime":588.36,"endTime":592.74,"body":"some muscle to performance,"},{"startTime":588.36,"endTime":592.74,"body":"right? We could also do that. So"},{"startTime":592.98,"endTime":596.73,"body":"instead of transform for some"},{"startTime":592.98,"endTime":596.73,"body":"people might be perform, might"},{"startTime":596.73,"endTime":599.58,"body":"actually, you know, get into the"},{"startTime":596.73,"endTime":599.58,"body":"CrossFit open or CrossFit"},{"startTime":599.58,"endTime":601.89,"body":"competition. Shouldn't you want"},{"startTime":599.58,"endTime":601.89,"body":"to run a marathon or whatever it"},{"startTime":601.89,"endTime":604.74,"body":"might be right, you focus on the"},{"startTime":601.89,"endTime":604.74,"body":"performance, that could be kind"},{"startTime":604.74,"endTime":608.52,"body":"of like your seasons, like"},{"startTime":604.74,"endTime":608.52,"body":"you're in season, you know. And"},{"startTime":608.52,"endTime":611.16,"body":"then afterwards, we want to"},{"startTime":608.52,"endTime":611.16,"body":"maintain our results, we don't"},{"startTime":611.19,"endTime":613.5,"body":"just want to lose the weight, we"},{"startTime":611.19,"endTime":613.5,"body":"want to keep it off, too, right?"},{"startTime":614.25,"endTime":616.71,"body":"We don't just want to get you to"},{"startTime":614.25,"endTime":616.71,"body":"a healthy spot. And it's kind of"},{"startTime":616.71,"endTime":619.29,"body":"like, let go like not, we have"},{"startTime":616.71,"endTime":619.29,"body":"got to keep it off, we got to"},{"startTime":619.29,"endTime":623.88,"body":"maintain our new healthy habits,"},{"startTime":619.29,"endTime":623.88,"body":"okay. You also need systems. And"},{"startTime":623.88,"endTime":625.8,"body":"that's really like the main"},{"startTime":623.88,"endTime":625.8,"body":"thing I wanted to talk about"},{"startTime":625.8,"endTime":629.91,"body":"today. So with your systems, we"},{"startTime":625.8,"endTime":629.91,"body":"have your meals and metrics that"},{"startTime":629.91,"endTime":633.27,"body":"need to be dialed in a little"},{"startTime":629.91,"endTime":633.27,"body":"bit of self reflection. And then"},{"startTime":633.27,"endTime":636.6,"body":"we have habit creation. And"},{"startTime":633.27,"endTime":636.6,"body":"that's the main one here. That's"},{"startTime":636.6,"endTime":642.03,"body":"today's kind of like, you know,"},{"startTime":636.6,"endTime":642.03,"body":"system. With a habit tracker, I"},{"startTime":642.03,"endTime":644.01,"body":"think, or a simple checklist or"},{"startTime":642.03,"endTime":644.01,"body":"whatever you want to do to"},{"startTime":644.01,"endTime":646.35,"body":"gamify it, we use a habit"},{"startTime":644.01,"endTime":646.35,"body":"tracker, which I can link down"},{"startTime":646.35,"endTime":651.27,"body":"below to free download. But with"},{"startTime":646.35,"endTime":651.27,"body":"that, you can start to focus on"},{"startTime":651.27,"endTime":654.3,"body":"that day action, I talked about"},{"startTime":651.27,"endTime":654.3,"body":"what we do with our clients a"},{"startTime":654.3,"endTime":658.53,"body":"lot, which by the way, is what"},{"startTime":654.3,"endTime":658.53,"body":"the consistency contest that we"},{"startTime":658.53,"endTime":661.71,"body":"did with our members inside of"},{"startTime":658.53,"endTime":661.71,"body":"our group coaching program this"},{"startTime":661.71,"endTime":666.9,"body":"month, that says, look, what we"},{"startTime":661.71,"endTime":666.9,"body":"use on a daily basis, you check"},{"startTime":666.9,"endTime":670.5,"body":"the box, right, so we have three"},{"startTime":666.9,"endTime":670.5,"body":"goals with that calories,"},{"startTime":670.89,"endTime":675.12,"body":"protein and steps, those three"},{"startTime":670.89,"endTime":675.12,"body":"targets, right? If you hit that"},{"startTime":675.12,"endTime":680.22,"body":"on a daily basis, boom, there"},{"startTime":675.12,"endTime":680.22,"body":"you go. You got a W per day,"},{"startTime":680.55,"endTime":683.31,"body":"that's your daily when we just"},{"startTime":680.55,"endTime":683.31,"body":"tried to collect those daily"},{"startTime":683.31,"endTime":686.97,"body":"wins, right, we can see, we will"},{"startTime":683.31,"endTime":686.97,"body":"see how many we can get for the"},{"startTime":686.97,"endTime":690.48,"body":"week. Sometimes it's, you know,"},{"startTime":686.97,"endTime":690.48,"body":"a full week, sometimes it's only"},{"startTime":690.48,"endTime":693.48,"body":"five days or six, whatever. And"},{"startTime":690.48,"endTime":693.48,"body":"let you just had a check in"},{"startTime":693.48,"endTime":697.26,"body":"today. client of mine, she just"},{"startTime":693.48,"endTime":697.26,"body":"got back from a trip to Italy,"},{"startTime":697.29,"endTime":701.37,"body":"right? did very well managed to"},{"startTime":697.29,"endTime":701.37,"body":"keep it flexible, right?"},{"startTime":702.0,"endTime":705.0,"body":"Vacation waves kind of coming"},{"startTime":702.0,"endTime":705.0,"body":"off. Now, usually, by the way,"},{"startTime":705.03,"endTime":709.08,"body":"right? 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So she"},{"startTime":739.32,"endTime":744.63,"body":"came back, right see to saw her"},{"startTime":744.63,"endTime":747.99,"body":"weight drop again, throughout"},{"startTime":744.63,"endTime":747.99,"body":"this week or the previous week."},{"startTime":748.41,"endTime":751.86,"body":"And she's like, Hey, you know"},{"startTime":748.41,"endTime":751.86,"body":"what, like, for this week, let's"},{"startTime":751.86,"endTime":756.66,"body":"just focus on the daily wins."},{"startTime":751.86,"endTime":756.66,"body":"And my goal now is to go for"},{"startTime":756.66,"endTime":759.78,"body":"five daily wins instead of"},{"startTime":756.66,"endTime":759.78,"body":"three. Because last week, it was"},{"startTime":759.78,"endTime":763.08,"body":"three, it's a little bit more"},{"startTime":759.78,"endTime":763.08,"body":"flexible, right. So now the goal"},{"startTime":763.08,"endTime":765.51,"body":"is simply to look at that"},{"startTime":763.08,"endTime":765.51,"body":"number. And that's how we gamify"},{"startTime":765.51,"endTime":769.17,"body":"this, and this is why this is"},{"startTime":765.51,"endTime":769.17,"body":"very important guys. This is"},{"startTime":769.17,"endTime":773.19,"body":"where we take the idea of hey,"},{"startTime":769.17,"endTime":773.19,"body":"we want to establish this habit,"},{"startTime":773.19,"endTime":775.77,"body":"we want to keep you consistent,"},{"startTime":773.19,"endTime":775.77,"body":"we really want to focus on that"},{"startTime":775.77,"endTime":780.57,"body":"daily action, right? We now take"},{"startTime":775.77,"endTime":780.57,"body":"that we put it into a sheet. And"},{"startTime":780.57,"endTime":783.3,"body":"again, I have this for you. It's"},{"startTime":780.57,"endTime":783.3,"body":"a free download with a link down"},{"startTime":783.3,"endTime":786.87,"body":"below. You plug it into your"},{"startTime":783.3,"endTime":786.87,"body":"sheet, your habit, one, two and"},{"startTime":786.93,"endTime":790.2,"body":"three, right really depends. I'd"},{"startTime":786.93,"endTime":790.2,"body":"much rather have someone work on"},{"startTime":790.2,"endTime":794.82,"body":"one thing at a time. Okay. We"},{"startTime":790.2,"endTime":794.82,"body":"start there. And you start"},{"startTime":794.82,"endTime":797.43,"body":"chipping away, right? So your"},{"startTime":794.82,"endTime":797.43,"body":"daily goals, and you win your"},{"startTime":797.43,"endTime":801.96,"body":"days. And we had hurricanes we"},{"startTime":797.43,"endTime":801.96,"body":"go from three to hopefully five"},{"startTime":801.96,"endTime":805.08,"body":"or six days this week. And we"},{"startTime":801.96,"endTime":805.08,"body":"need to be perfect all the time."},{"startTime":805.65,"endTime":808.68,"body":"No, I would much rather see"},{"startTime":805.65,"endTime":808.68,"body":"someone hit like sixes for the"},{"startTime":808.68,"endTime":813.69,"body":"most part, like five or six even"},{"startTime":808.68,"endTime":813.69,"body":"then seven times seven. But"},{"startTime":813.69,"endTime":815.64,"body":"having a really hard time being"},{"startTime":813.69,"endTime":815.64,"body":"a little stressed about it. You"},{"startTime":815.64,"endTime":818.61,"body":"know what I mean? We don't have"},{"startTime":815.64,"endTime":818.61,"body":"to be perfect. You just have to"},{"startTime":818.61,"endTime":821.34,"body":"be consistent. Even going back"},{"startTime":818.61,"endTime":821.34,"body":"to this podcast right? today."},{"startTime":821.34,"endTime":824.16,"body":"We're actually recording it on"},{"startTime":821.34,"endTime":824.16,"body":"Monday and launching it on"},{"startTime":824.16,"endTime":829.41,"body":"Tuesday. Right? We missed one"},{"startTime":824.16,"endTime":829.41,"body":"episode like one weekly episode,"},{"startTime":829.41,"endTime":833.82,"body":"I think late last year, but we"},{"startTime":829.41,"endTime":833.82,"body":"still keep showing up. Right? So"},{"startTime":833.82,"endTime":836.55,"body":"episodes are great. We feel"},{"startTime":833.82,"endTime":836.55,"body":"great about it. Sometimes we're"},{"startTime":836.55,"endTime":838.53,"body":"like, ah, you know, could have"},{"startTime":836.55,"endTime":838.53,"body":"been better. Either way. We're"},{"startTime":838.53,"endTime":842.1,"body":"still getting there, you know."},{"startTime":838.53,"endTime":842.1,"body":"But we're showing up. And that's"},{"startTime":842.1,"endTime":843.84,"body":"the thing. That's what I want"},{"startTime":842.1,"endTime":843.84,"body":"you to think of us every time"},{"startTime":843.84,"endTime":847.08,"body":"you listen to this podcast."},{"startTime":843.84,"endTime":847.08,"body":"Think about that, right? We're"},{"startTime":847.08,"endTime":852.12,"body":"also showing up weekly basis."},{"startTime":847.08,"endTime":852.12,"body":"We're doing this to help you. So"},{"startTime":852.12,"endTime":854.76,"body":"I want you to apply that same"},{"startTime":852.12,"endTime":854.76,"body":"mindset to your goals, the"},{"startTime":854.76,"endTime":859.08,"body":"things that you need to do to"},{"startTime":854.76,"endTime":859.08,"body":"reach your goals. But let's gain"},{"startTime":859.08,"endTime":862.08,"body":"a fight out because when you see"},{"startTime":859.08,"endTime":862.08,"body":"how consistent you are you have"},{"startTime":862.11,"endTime":864.36,"body":"because you get a score. By the"},{"startTime":862.11,"endTime":864.36,"body":"way, if you use my habit"},{"startTime":864.36,"endTime":867.78,"body":"tracker, you let you get a"},{"startTime":864.36,"endTime":867.78,"body":"consistency percentage score for"},{"startTime":867.78,"endTime":871.02,"body":"a week, it becomes a game Hey,"},{"startTime":867.78,"endTime":871.02,"body":"can I get a little bit more"},{"startTime":871.02,"endTime":874.35,"body":"consistent next week? Can I do a"},{"startTime":871.02,"endTime":874.35,"body":"little bit better, right? Let's"},{"startTime":874.35,"endTime":878.07,"body":"go. It's really fun to kind of,"},{"startTime":874.35,"endTime":878.07,"body":"you know, gamify that way and"},{"startTime":878.07,"endTime":881.34,"body":"it's it's a great way to really"},{"startTime":878.07,"endTime":881.34,"body":"see on paper where you're"},{"startTime":881.34,"endTime":884.91,"body":"actually at I really like it."},{"startTime":881.34,"endTime":884.91,"body":"It's really worth worth a try."},{"startTime":885.12,"endTime":888.27,"body":"Again, grab a free download."},{"startTime":885.12,"endTime":888.27,"body":"You'll be added to my newsletter"},{"startTime":888.27,"endTime":891.42,"body":"if you don't want that. Hey,"},{"startTime":888.27,"endTime":891.42,"body":"unsubscribe right away. If you"},{"startTime":891.42,"endTime":894.39,"body":"hate it, delete the habit"},{"startTime":891.42,"endTime":894.39,"body":"tracker, do whatever. But at"},{"startTime":894.39,"endTime":898.08,"body":"least try it out. I think you'll"},{"startTime":894.39,"endTime":898.08,"body":"like it. I think you're gonna"},{"startTime":898.08,"endTime":901.35,"body":"like that one. So check it out"},{"startTime":898.08,"endTime":901.35,"body":"right in the show. Either way,"},{"startTime":902.52,"endTime":905.4,"body":"what do you do when you when you"},{"startTime":902.52,"endTime":905.4,"body":"mess up? When you miss a day? Or"},{"startTime":905.4,"endTime":908.94,"body":"even a few days or even a full"},{"startTime":905.4,"endTime":908.94,"body":"week? What do you do? Right?"},{"startTime":908.94,"endTime":912.24,"body":"What do you do? Same kind of"},{"startTime":908.94,"endTime":912.24,"body":"thing, as I mentioned, right?"},{"startTime":912.27,"endTime":915.36,"body":"What do we do now? Like we"},{"startTime":912.27,"endTime":915.36,"body":"missed one Monday episode? Okay,"},{"startTime":915.36,"endTime":919.05,"body":"cool. I'm gonna record the"},{"startTime":915.36,"endTime":919.05,"body":"Monday, put it up on Tuesday."},{"startTime":920.1,"endTime":923.16,"body":"What do we do when we missed one"},{"startTime":920.1,"endTime":923.16,"body":"episode? Towards the end of the"},{"startTime":923.16,"endTime":926.52,"body":"year, right? Which, by the way,"},{"startTime":923.16,"endTime":926.52,"body":"are records of almost a year?"},{"startTime":926.52,"endTime":931.08,"body":"Now? It's not that bad, right?"},{"startTime":926.52,"endTime":931.08,"body":"Very consistent. What do you do,"},{"startTime":931.11,"endTime":933.39,"body":"you just pick it back up again."},{"startTime":931.11,"endTime":933.39,"body":"And that's what I want you to"},{"startTime":933.39,"endTime":937.32,"body":"think like, the more days and"},{"startTime":933.39,"endTime":937.32,"body":"this is directly taken from"},{"startTime":937.32,"endTime":941.91,"body":"atomic habits, but you want to"},{"startTime":937.32,"endTime":941.91,"body":"build that chain, you want to"},{"startTime":941.94,"endTime":946.38,"body":"see that streak, right, that"},{"startTime":941.94,"endTime":946.38,"body":"daily win streak. However, when"},{"startTime":946.38,"endTime":949.74,"body":"you break that, it's cool. But"},{"startTime":946.38,"endTime":949.74,"body":"you don't want to kind of see"},{"startTime":949.74,"endTime":956.52,"body":"that turn into a streak of empty"},{"startTime":949.74,"endTime":956.52,"body":"days, right? Because as much as"},{"startTime":956.73,"endTime":960.45,"body":"you need to focus on your daily"},{"startTime":956.73,"endTime":960.45,"body":"action, to establish new habit,"},{"startTime":960.51,"endTime":965.49,"body":"the opposite is true as well. So"},{"startTime":960.51,"endTime":965.49,"body":"the longer you kind of miss"},{"startTime":965.49,"endTime":968.55,"body":"those daily wins, the more"},{"startTime":965.49,"endTime":968.55,"body":"backwards you're gonna go, You"},{"startTime":968.55,"endTime":970.74,"body":"know what I mean? So it's not"},{"startTime":968.55,"endTime":970.74,"body":"like you're standing still,"},{"startTime":970.74,"endTime":974.37,"body":"you're actually going backwards."},{"startTime":970.74,"endTime":974.37,"body":"Because more difficult than to"},{"startTime":974.37,"endTime":978.03,"body":"change your habits again. So you"},{"startTime":974.37,"endTime":978.03,"body":"got to get yourself and pick it"},{"startTime":978.03,"endTime":980.52,"body":"up the very next day, which by"},{"startTime":978.03,"endTime":980.52,"body":"the way, once again, is why we"},{"startTime":980.52,"endTime":983.28,"body":"use a habit tracker, because we"},{"startTime":980.52,"endTime":983.28,"body":"have it on paper. It's objective"},{"startTime":983.28,"endTime":985.83,"body":"data that we can use to make"},{"startTime":983.28,"endTime":985.83,"body":"decisions to hold you"},{"startTime":985.83,"endTime":989.94,"body":"accountable. And we can show you"},{"startTime":985.83,"endTime":989.94,"body":"Hey, you just you know, you said"},{"startTime":989.94,"endTime":992.79,"body":"you want to do this, and you"},{"startTime":989.94,"endTime":992.79,"body":"only did it twice this week."},{"startTime":993.48,"endTime":996.66,"body":"Okay, cool. Why is that? Are we"},{"startTime":993.48,"endTime":996.66,"body":"struggling with something is a"},{"startTime":996.66,"endTime":999.87,"body":"difficult? Okay, cool, let's"},{"startTime":996.66,"endTime":999.87,"body":"make it easier. Let's teach you"},{"startTime":999.9,"endTime":1002.93,"body":"how to do it. Well, etc. Right?"},{"startTime":999.9,"endTime":1002.93,"body":"Okay, cool. Let's make it a"},{"startTime":1002.93,"endTime":1008.6,"body":"three, a four, it's a five,"},{"startTime":1002.93,"endTime":1008.6,"body":"whatever, you know. But let's,"},{"startTime":1008.6,"endTime":1013.28,"body":"let's hold that, you know, in"},{"startTime":1008.6,"endTime":1013.28,"body":"front of us to really see where"},{"startTime":1013.28,"endTime":1016.79,"body":"we're at. Because I think a lot"},{"startTime":1013.28,"endTime":1016.79,"body":"of times, it's kind of like,"},{"startTime":1016.79,"endTime":1019.67,"body":"hey, I want to be active, I'm"},{"startTime":1016.79,"endTime":1019.67,"body":"gonna get more steps in or, you"},{"startTime":1019.67,"endTime":1022.73,"body":"know, I'm gonna get more water"},{"startTime":1019.67,"endTime":1022.73,"body":"or my protein. But it doesn't go"},{"startTime":1022.73,"endTime":1026.78,"body":"beyond that. It doesn't get, you"},{"startTime":1022.73,"endTime":1026.78,"body":"know, it doesn't get like,"},{"startTime":1027.11,"endTime":1030.86,"body":"what's the right word"},{"startTime":1027.11,"endTime":1030.86,"body":"quantified? So we can track it,"},{"startTime":1030.86,"endTime":1034.16,"body":"and we have no idea. Cool. Are"},{"startTime":1030.86,"endTime":1034.16,"body":"we playing with the idea of"},{"startTime":1034.16,"endTime":1037.61,"body":"establishing new habit? Or are"},{"startTime":1034.16,"endTime":1037.61,"body":"we actually putting it into"},{"startTime":1037.61,"endTime":1041.09,"body":"action, and we're tracking it"},{"startTime":1037.61,"endTime":1041.09,"body":"because it gets measured, gets"},{"startTime":1041.09,"endTime":1045.53,"body":"managed. And that's effects."},{"startTime":1041.09,"endTime":1045.53,"body":"Goes for your food, your"},{"startTime":1045.53,"endTime":1050.09,"body":"finances, your habits, whatever,"},{"startTime":1045.53,"endTime":1050.09,"body":"you know, we can then step away"},{"startTime":1050.09,"endTime":1052.88,"body":"from it. Like once our habits"},{"startTime":1050.09,"endTime":1052.88,"body":"are dialed in, we can step away"},{"startTime":1052.88,"endTime":1055.61,"body":"from the data, but use the data"},{"startTime":1052.88,"endTime":1055.61,"body":"to your advantage, learn from"},{"startTime":1055.61,"endTime":1060.32,"body":"hold you accountable, you know."},{"startTime":1055.61,"endTime":1060.32,"body":"But again, you do need to keep"},{"startTime":1060.32,"endTime":1064.85,"body":"showing up. So once you miss a"},{"startTime":1060.32,"endTime":1064.85,"body":"day, or two or three, you just"},{"startTime":1064.85,"endTime":1067.07,"body":"look at it and you're like, hey,"},{"startTime":1064.85,"endTime":1067.07,"body":"you know, okay, cool. This is"},{"startTime":1067.07,"endTime":1070.37,"body":"where we're currently yet. Now,"},{"startTime":1067.07,"endTime":1070.37,"body":"I'm going to show up the very"},{"startTime":1070.37,"endTime":1074.54,"body":"next day and you keep collecting"},{"startTime":1070.37,"endTime":1074.54,"body":"your W's again, and try to beat"},{"startTime":1074.57,"endTime":1078.35,"body":"beat your previous streak, you"},{"startTime":1074.57,"endTime":1078.35,"body":"know, collect your daily wins."},{"startTime":1080.6,"endTime":1082.34,"body":"That's what you got to do."},{"startTime":1080.6,"endTime":1082.34,"body":"That's what this whole coaching"},{"startTime":1082.34,"endTime":1085.61,"body":"thing is to like you. You're not"},{"startTime":1082.34,"endTime":1085.61,"body":"gonna get a perfect like, some"},{"startTime":1085.61,"endTime":1087.86,"body":"people think that, hey, I'm"},{"startTime":1085.61,"endTime":1087.86,"body":"gonna sign up with a coach and"},{"startTime":1087.86,"endTime":1092.09,"body":"then good, you know, I'm gonna"},{"startTime":1087.86,"endTime":1092.09,"body":"just all my problems are gonna"},{"startTime":1092.09,"endTime":1094.01,"body":"be out of my hands like No,"},{"startTime":1092.09,"endTime":1094.01,"body":"actually, you know what, like,"},{"startTime":1094.01,"endTime":1096.23,"body":"the the really work has just"},{"startTime":1094.01,"endTime":1096.23,"body":"begun, like when you sign up"},{"startTime":1096.23,"endTime":1100.49,"body":"with me, or with Kristine,"},{"startTime":1096.23,"endTime":1100.49,"body":"right? Or anyone else who does"},{"startTime":1100.49,"endTime":1106.01,"body":"it similar to us, right? The"},{"startTime":1100.49,"endTime":1106.01,"body":"real work has just begun, like"},{"startTime":1106.01,"endTime":1108.44,"body":"no coach can do this for you"},{"startTime":1106.01,"endTime":1108.44,"body":"know, meal plan, program,"},{"startTime":1108.44,"endTime":1111.5,"body":"whatever, right? You got to do"},{"startTime":1108.44,"endTime":1111.5,"body":"the thing. We're here to hold"},{"startTime":1111.5,"endTime":1114.38,"body":"you accountable. That's what I"},{"startTime":1111.5,"endTime":1114.38,"body":"want you to think of, right?"},{"startTime":1115.28,"endTime":1117.95,"body":"Because don't expect it to be"},{"startTime":1115.28,"endTime":1117.95,"body":"easy, because it's not going to"},{"startTime":1117.95,"endTime":1121.28,"body":"be guesswork, that comfort zone"},{"startTime":1117.95,"endTime":1121.28,"body":"that people talk about right"},{"startTime":1121.28,"endTime":1124.82,"body":"stepping out of your comfort"},{"startTime":1121.28,"endTime":1124.82,"body":"zone, it's a real thing. Within"},{"startTime":1124.82,"endTime":1128.48,"body":"the comfort zone, you don't"},{"startTime":1124.82,"endTime":1128.48,"body":"grow. Either you don't grow on"},{"startTime":1128.48,"endTime":1133.1,"body":"and this might even be like a"},{"startTime":1128.48,"endTime":1133.1,"body":"cool other episode. Getting you"},{"startTime":1133.1,"endTime":1136.4,"body":"from that comfort zone to that"},{"startTime":1133.1,"endTime":1136.4,"body":"growth zone, which by the way is"},{"startTime":1136.4,"endTime":1140.39,"body":"a few steps is not just stepping"},{"startTime":1136.4,"endTime":1140.39,"body":"out of it. Like the step out of"},{"startTime":1140.39,"endTime":1144.83,"body":"it is the first kind of bit, you"},{"startTime":1140.39,"endTime":1144.83,"body":"know, but there's actually a few"},{"startTime":1144.92,"endTime":1148.61,"body":"zones there to eventually expand"},{"startTime":1144.92,"endTime":1148.61,"body":"your comfort zone and you can"},{"startTime":1148.61,"endTime":1151.52,"body":"keep growing but okay, that's"},{"startTime":1148.61,"endTime":1151.52,"body":"for another day. I'm gonna write"},{"startTime":1151.52,"endTime":1154.46,"body":"that down. Well, we'll get back"},{"startTime":1151.52,"endTime":1154.46,"body":"to that in a couple episodes."},{"startTime":1155.03,"endTime":1158.72,"body":"But okay. You know, it's not"},{"startTime":1155.03,"endTime":1158.72,"body":"easy to be honest with you"},{"startTime":1158.75,"endTime":1160.94,"body":"coaching and on reaching your"},{"startTime":1158.75,"endTime":1160.94,"body":"goals and those kinds of things,"},{"startTime":1160.94,"endTime":1164.06,"body":"changing your habits, guess why"},{"startTime":1160.94,"endTime":1164.06,"body":"it's a habit. It's a habit,"},{"startTime":1164.06,"endTime":1166.4,"body":"because it's something that you"},{"startTime":1164.06,"endTime":1166.4,"body":"just do without thinking it's"},{"startTime":1166.4,"endTime":1167.6,"body":"just autopilot."},{"startTime":1169.82,"endTime":1173.12,"body":"Imagine how difficult that is to"},{"startTime":1169.82,"endTime":1173.12,"body":"change that, you know, to rewire"},{"startTime":1173.12,"endTime":1175.91,"body":"your habits, it takes time. And"},{"startTime":1173.12,"endTime":1175.91,"body":"that's why I really think with"},{"startTime":1175.91,"endTime":1178.16,"body":"habit tracker with the"},{"startTime":1175.91,"endTime":1178.16,"body":"accountability you can actually"},{"startTime":1178.16,"endTime":1180.59,"body":"get there but you need to keep"},{"startTime":1178.16,"endTime":1180.59,"body":"showing up. You need to put in"},{"startTime":1180.59,"endTime":1185.33,"body":"the work, right? It's hard work."},{"startTime":1180.59,"endTime":1185.33,"body":"It's continuous effort. You need"},{"startTime":1185.33,"endTime":1188.57,"body":"to do a lot of reflecting which"},{"startTime":1185.33,"endTime":1188.57,"body":"is uncomfortable sometimes with"},{"startTime":1188.6,"endTime":1192.23,"body":"either with your coach or on"},{"startTime":1188.6,"endTime":1192.23,"body":"your own. You need to talk"},{"startTime":1192.23,"endTime":1196.1,"body":"through shit. Or at least work"},{"startTime":1192.23,"endTime":1196.1,"body":"through stuff yourself. I mean,"},{"startTime":1196.34,"endTime":1199.55,"body":"my drummer right here, you know,"},{"startTime":1196.34,"endTime":1199.55,"body":"I do a lot of meditating. Right?"},{"startTime":1201.05,"endTime":1202.97,"body":"I want you to think to write"},{"startTime":1201.05,"endTime":1202.97,"body":"with so with the"},{"startTime":1202.97,"endTime":1205.94,"body":"troubleshooting, like we can get"},{"startTime":1202.97,"endTime":1205.94,"body":"you there. But if you look at"},{"startTime":1205.94,"endTime":1212.15,"body":"some of the before and after"},{"startTime":1205.94,"endTime":1212.15,"body":"photos that we put up it's, it's"},{"startTime":1212.18,"endTime":1215.0,"body":"easy to look at the photos be"},{"startTime":1212.18,"endTime":1215.0,"body":"like, Oh, wow, that's amazing,"},{"startTime":1215.18,"endTime":1218.51,"body":"this many kilos or this"},{"startTime":1215.18,"endTime":1218.51,"body":"transformation, whatever. But"},{"startTime":1218.51,"endTime":1223.61,"body":"then again, right? It's it's"},{"startTime":1218.51,"endTime":1223.61,"body":"just two moments, you have no"},{"startTime":1223.61,"endTime":1226.37,"body":"idea what happens in between."},{"startTime":1223.61,"endTime":1226.37,"body":"And those people, right, our"},{"startTime":1226.37,"endTime":1231.74,"body":"most successful clients, they're"},{"startTime":1226.37,"endTime":1231.74,"body":"not perfect. They struggle with"},{"startTime":1231.74,"endTime":1235.64,"body":"a lot of shit, they fucked up a"},{"startTime":1231.74,"endTime":1235.64,"body":"lot of times, we just don't see"},{"startTime":1235.64,"endTime":1238.91,"body":"that way we see it as learning,"},{"startTime":1235.64,"endTime":1238.91,"body":"we learn or we grow, you know"},{"startTime":1238.91,"endTime":1243.26,"body":"what I mean? And they're"},{"startTime":1238.91,"endTime":1243.26,"body":"definitely not perfect, and they"},{"startTime":1243.26,"endTime":1245.99,"body":"don't have to be either. That's"},{"startTime":1243.26,"endTime":1245.99,"body":"not even a goal. I don't want my"},{"startTime":1245.99,"endTime":1249.14,"body":"clients to be perfect all the"},{"startTime":1245.99,"endTime":1249.14,"body":"time. Right? Because that's also"},{"startTime":1249.14,"endTime":1253.37,"body":"not sustainable. And we don't"},{"startTime":1249.14,"endTime":1253.37,"body":"get people on like bodybuilding"},{"startTime":1253.37,"endTime":1256.37,"body":"stages and stuff. Like, that's"},{"startTime":1253.37,"endTime":1256.37,"body":"not what I do, right? I get"},{"startTime":1256.37,"endTime":1259.37,"body":"people just healthy and good"},{"startTime":1256.37,"endTime":1259.37,"body":"spot, get you to a good place."},{"startTime":1260.81,"endTime":1264.23,"body":"But also in a flexible way. So I"},{"startTime":1260.81,"endTime":1264.23,"body":"don't need you to be perfect."},{"startTime":1264.23,"endTime":1268.94,"body":"That's cool, right? And we want"},{"startTime":1264.23,"endTime":1268.94,"body":"to work through this stuff. But"},{"startTime":1268.94,"endTime":1272.0,"body":"going back to our clients, the"},{"startTime":1268.94,"endTime":1272.0,"body":"ones who really like who really"},{"startTime":1272.0,"endTime":1276.05,"body":"kill it, you know, who lose the"},{"startTime":1272.0,"endTime":1276.05,"body":"2030 kilos, whatever, or"},{"startTime":1276.71,"endTime":1281.18,"body":"overcome their mental, you know,"},{"startTime":1276.71,"endTime":1281.18,"body":"mental struggles, you know, some"},{"startTime":1281.18,"endTime":1285.02,"body":"things even like, sleep related"},{"startTime":1281.18,"endTime":1285.02,"body":"stuff, because they keep working"},{"startTime":1285.02,"endTime":1288.71,"body":"through it, burnout, those kinds"},{"startTime":1285.02,"endTime":1288.71,"body":"of things, right? They kept"},{"startTime":1288.71,"endTime":1291.92,"body":"showing up. That's, that's the"},{"startTime":1288.71,"endTime":1291.92,"body":"main thing. That's the only"},{"startTime":1291.92,"endTime":1294.53,"body":"thing that makes them different"},{"startTime":1291.92,"endTime":1294.53,"body":"than people who fail is that"},{"startTime":1294.53,"endTime":1296.75,"body":"they actually just kept showing"},{"startTime":1294.53,"endTime":1296.75,"body":"up, they just kept trying."},{"startTime":1297.77,"endTime":1301.7,"body":"Right? That's the thing. People"},{"startTime":1297.77,"endTime":1301.7,"body":"are successful, they just are"},{"startTime":1301.7,"endTime":1303.89,"body":"okay with fucking up more, and"},{"startTime":1301.7,"endTime":1303.89,"body":"they just keep showing up"},{"startTime":1303.89,"endTime":1308.33,"body":"anyway. And also through"},{"startTime":1303.89,"endTime":1308.33,"body":"difficult times, they still made"},{"startTime":1308.33,"endTime":1313.16,"body":"it through. And sometimes,"},{"startTime":1308.33,"endTime":1313.16,"body":"right, I had one client, we let"},{"startTime":1313.16,"endTime":1315.38,"body":"you stop for a little while and"},{"startTime":1313.16,"endTime":1315.38,"body":"then got back. Okay, cool. Now a"},{"startTime":1315.41,"endTime":1318.74,"body":"little bit in a better place."},{"startTime":1315.41,"endTime":1318.74,"body":"But of burnout, you know, and"},{"startTime":1318.74,"endTime":1321.83,"body":"then we continued, okay, cool."},{"startTime":1318.74,"endTime":1321.83,"body":"Awesome, right? In fact, people"},{"startTime":1321.83,"endTime":1325.04,"body":"sometimes miss check ins for"},{"startTime":1321.83,"endTime":1325.04,"body":"multiple weeks in a row. And"},{"startTime":1325.04,"endTime":1328.37,"body":"then they show up again, hey,"},{"startTime":1325.04,"endTime":1328.37,"body":"our time. Okay, cool. Right?"},{"startTime":1328.7,"endTime":1331.7,"body":"usually doesn't happen anymore,"},{"startTime":1328.7,"endTime":1331.7,"body":"just very clearly communicated"},{"startTime":1331.7,"endTime":1334.22,"body":"with them. Because I'm always"},{"startTime":1331.7,"endTime":1334.22,"body":"like, hey, you know what, like,"},{"startTime":1334.31,"endTime":1338.15,"body":"as your coach, I'm not just here"},{"startTime":1334.31,"endTime":1338.15,"body":"to update your macros, like,"},{"startTime":1338.15,"endTime":1340.67,"body":"honestly, you guys. Everyone's"},{"startTime":1338.15,"endTime":1340.67,"body":"listened to this podcast, like,"},{"startTime":1340.67,"endTime":1343.46,"body":"you can go online, you can"},{"startTime":1340.67,"endTime":1343.46,"body":"figure out your macros, and how"},{"startTime":1343.46,"endTime":1348.8,"body":"to adjusted on Google is super"},{"startTime":1343.46,"endTime":1348.8,"body":"fucking simple. That's that that"},{"startTime":1348.8,"endTime":1353.48,"body":"is fact. You can go online, go"},{"startTime":1348.8,"endTime":1353.48,"body":"to chat, GPT get a meal plan."},{"startTime":1355.04,"endTime":1361.91,"body":"takes two seconds. Right? That's"},{"startTime":1355.04,"endTime":1361.91,"body":"our coaching us. It's very"},{"startTime":1361.91,"endTime":1365.45,"body":"simple to set your calorie"},{"startTime":1361.91,"endTime":1365.45,"body":"target to set your macros etc."},{"startTime":1366.71,"endTime":1369.92,"body":"And to be okay, here's your"},{"startTime":1366.71,"endTime":1369.92,"body":"weekly recipe, right? Or your"},{"startTime":1369.92,"endTime":1373.88,"body":"weekly PDF, or an app that even"},{"startTime":1369.92,"endTime":1373.88,"body":"though does automatically,"},{"startTime":1373.91,"endTime":1377.27,"body":"right. And those are great"},{"startTime":1373.91,"endTime":1377.27,"body":"tools. Don't get me wrong, that"},{"startTime":1377.27,"endTime":1379.82,"body":"I just personally, and this is"},{"startTime":1377.27,"endTime":1379.82,"body":"just my approach, right? I'm not"},{"startTime":1379.82,"endTime":1382.73,"body":"against whatever anyone else"},{"startTime":1379.82,"endTime":1382.73,"body":"does. But that's just not what I"},{"startTime":1382.73,"endTime":1387.53,"body":"do. I don't believe that that"},{"startTime":1382.73,"endTime":1387.53,"body":"helps you change your habits,"},{"startTime":1388.31,"endTime":1391.79,"body":"right? And guess what, a lot of"},{"startTime":1388.31,"endTime":1391.79,"body":"people do try the meal plans and"},{"startTime":1391.79,"endTime":1394.64,"body":"those kinds of things. And it"},{"startTime":1391.79,"endTime":1394.64,"body":"does work. Now, why is that?"},{"startTime":1394.97,"endTime":1399.05,"body":"Because we don't do this stuff."},{"startTime":1394.97,"endTime":1399.05,"body":"We don't work through the"},{"startTime":1399.05,"endTime":1401.96,"body":"obstacles and the habit"},{"startTime":1399.05,"endTime":1401.96,"body":"creation, that does take time"},{"startTime":1401.96,"endTime":1407.18,"body":"and we continuously make that"},{"startTime":1401.96,"endTime":1407.18,"body":"effort, right. And the reason I"},{"startTime":1407.18,"endTime":1409.73,"body":"brought this up until you just"},{"startTime":1407.18,"endTime":1409.73,"body":"blanking out on it for a second."},{"startTime":1410.99,"endTime":1418.22,"body":"But I mean, yeah, sorry. The"},{"startTime":1410.99,"endTime":1418.22,"body":"reason I'm bringing this up, is"},{"startTime":1418.22,"endTime":1425.72,"body":"that it does take time, and we"},{"startTime":1418.22,"endTime":1425.72,"body":"can just think, hey, it's gonna"},{"startTime":1425.72,"endTime":1429.2,"body":"be just a meal plan or, you"},{"startTime":1425.72,"endTime":1429.2,"body":"know, like, that's coaching."},{"startTime":1429.2,"endTime":1432.5,"body":"Like, it's just a macro that"},{"startTime":1429.2,"endTime":1432.5,"body":"whatever, like no, is that"},{"startTime":1432.5,"endTime":1436.67,"body":"behavior changes is showing up"},{"startTime":1432.5,"endTime":1436.67,"body":"every week at talking about this"},{"startTime":1436.67,"endTime":1438.56,"body":"stuff, too. You know what I"},{"startTime":1436.67,"endTime":1438.56,"body":"mean? I always tell my clients"},{"startTime":1438.56,"endTime":1441.98,"body":"to, hey, I'm not here for the"},{"startTime":1438.56,"endTime":1441.98,"body":"estrogen. I'm not here to just"},{"startTime":1442.67,"endTime":1444.86,"body":"tell you, hey, great job when"},{"startTime":1442.67,"endTime":1444.86,"body":"you hit your macros, like no,"},{"startTime":1444.86,"endTime":1447.17,"body":"I'm actually here for the heart"},{"startTime":1444.86,"endTime":1447.17,"body":"weeks, especially when you're"},{"startTime":1447.17,"endTime":1450.32,"body":"like, hey, you know, I'm having"},{"startTime":1447.17,"endTime":1450.32,"body":"a hard time. I can't figure this"},{"startTime":1450.32,"endTime":1453.71,"body":"out. I'm struggling with"},{"startTime":1450.32,"endTime":1453.71,"body":"whatever. Okay, now, that's the"},{"startTime":1453.71,"endTime":1456.2,"body":"shit. Like, that's what we need"},{"startTime":1453.71,"endTime":1456.2,"body":"to work through. And that's why"},{"startTime":1456.2,"endTime":1459.02,"body":"I'm doing this podcast with you."},{"startTime":1456.2,"endTime":1459.02,"body":"Because yes, we're talking about"},{"startTime":1459.02,"endTime":1462.05,"body":"heavy creation, etc. This almost"},{"startTime":1459.02,"endTime":1462.05,"body":"sounds like it's like a"},{"startTime":1462.05,"endTime":1466.16,"body":"different topic. But guess what"},{"startTime":1462.05,"endTime":1466.16,"body":"happens when you start to try to"},{"startTime":1466.16,"endTime":1470.0,"body":"change your habits? Guess what"},{"startTime":1466.16,"endTime":1470.0,"body":"happens after a couple of days"},{"startTime":1470.0,"endTime":1472.64,"body":"when your motivation kind of"},{"startTime":1470.0,"endTime":1472.64,"body":"goes a little bit away or"},{"startTime":1472.64,"endTime":1474.59,"body":"whatever it is. Something comes"},{"startTime":1472.64,"endTime":1474.59,"body":"up, you're busy, whatever,"},{"startTime":1474.71,"endTime":1481.64,"body":"that's what happens. You hit a"},{"startTime":1474.71,"endTime":1481.64,"body":"roadblock, you hit a roadblock,"},{"startTime":1482.51,"endTime":1485.9,"body":"little bump in the road,"},{"startTime":1482.51,"endTime":1485.9,"body":"whatever it might be. Sometimes"},{"startTime":1485.9,"endTime":1488.15,"body":"you completely fall off you're"},{"startTime":1485.9,"endTime":1488.15,"body":"like fuck Okay, I gotta just"},{"startTime":1488.15,"endTime":1492.02,"body":"gotta restart Okay, cool. But"},{"startTime":1488.15,"endTime":1492.02,"body":"sometimes just kind of not"},{"startTime":1492.02,"endTime":1495.38,"body":"perfect, but okay, I could keep"},{"startTime":1492.02,"endTime":1495.38,"body":"going. But those kinds of things"},{"startTime":1495.38,"endTime":1498.59,"body":"they show up and is not going to"},{"startTime":1495.38,"endTime":1498.59,"body":"be perfect. And I want you to"},{"startTime":1498.59,"endTime":1502.01,"body":"know that because it will now"},{"startTime":1498.59,"endTime":1502.01,"body":"Ruby, no one has a perfect"},{"startTime":1502.01,"endTime":1505.4,"body":"transformation, right. But"},{"startTime":1502.01,"endTime":1505.4,"body":"again, our most successful"},{"startTime":1505.4,"endTime":1510.35,"body":"people, they just kept showing"},{"startTime":1505.4,"endTime":1510.35,"body":"up. Not for like a couple of"},{"startTime":1510.35,"endTime":1514.94,"body":"weeks, right? Not like a full"},{"startTime":1510.35,"endTime":1514.94,"body":"week dive. months, at least,"},{"startTime":1515.18,"endTime":1519.2,"body":"sometimes a year plus, think"},{"startTime":1515.18,"endTime":1519.2,"body":"about this way too, if you've"},{"startTime":1519.2,"endTime":1522.32,"body":"been struggling with something"},{"startTime":1519.2,"endTime":1522.32,"body":"health wise, weight wise, maybe"},{"startTime":1522.74,"endTime":1526.22,"body":"four years. Don't expect it to"},{"startTime":1522.74,"endTime":1526.22,"body":"change in a couple of weeks"},{"startTime":1526.22,"endTime":1530.39,"body":"either, right? But you won't"},{"startTime":1526.22,"endTime":1530.39,"body":"nail them day one. And that's"},{"startTime":1530.39,"endTime":1533.27,"body":"okay. No one starts tracking,"},{"startTime":1530.39,"endTime":1533.27,"body":"I'll maybe a few people will"},{"startTime":1534.83,"endTime":1537.44,"body":"know and started like tracking"},{"startTime":1534.83,"endTime":1537.44,"body":"macros, and just get it right"},{"startTime":1537.44,"endTime":1543.26,"body":"away. Right. Now, it takes time,"},{"startTime":1537.44,"endTime":1543.26,"body":"it takes repetitions. And"},{"startTime":1543.26,"endTime":1547.58,"body":"literally I got this thing I"},{"startTime":1543.26,"endTime":1547.58,"body":"brought this up a long time ago."},{"startTime":1548.51,"endTime":1552.02,"body":"I have this Norwegian keyboard,"},{"startTime":1548.51,"endTime":1552.02,"body":"right. And in Norway, so there's"},{"startTime":1552.05,"endTime":1555.23,"body":"three different letters here."},{"startTime":1552.05,"endTime":1555.23,"body":"Show you to show you guys in a"},{"startTime":1555.23,"endTime":1563.75,"body":"camera, these three here. So we"},{"startTime":1555.23,"endTime":1563.75,"body":"have three additional letters"},{"startTime":1563.75,"endTime":1567.2,"body":"here. But I'm not from here,"},{"startTime":1563.75,"endTime":1567.2,"body":"right? My My laptop is like a"},{"startTime":1567.2,"endTime":1571.91,"body":"European one with a different"},{"startTime":1567.2,"endTime":1571.91,"body":"keyboard. So I was okay, I'm"},{"startTime":1571.91,"endTime":1575.45,"body":"gonna get a new keyboard. And"},{"startTime":1571.91,"endTime":1575.45,"body":"then I was like, Oh, shit, it's"},{"startTime":1575.45,"endTime":1577.82,"body":"in a weak mode, right? And I'm"},{"startTime":1575.45,"endTime":1577.82,"body":"not used to that one. Because"},{"startTime":1577.82,"endTime":1581.51,"body":"some of the symbols are in"},{"startTime":1577.82,"endTime":1581.51,"body":"completely different spots. And"},{"startTime":1581.54,"endTime":1586.64,"body":"I swear, the first week, I was"},{"startTime":1581.54,"endTime":1586.64,"body":"continuously I think every"},{"startTime":1586.64,"endTime":1589.52,"body":"sentence I was, you know,"},{"startTime":1586.64,"endTime":1589.52,"body":"hitting like question marks and"},{"startTime":1589.52,"endTime":1592.64,"body":"wrong letters and those kinds of"},{"startTime":1589.52,"endTime":1592.64,"body":"things. And I was I was messing"},{"startTime":1592.64,"endTime":1596.15,"body":"up, I was really frustrated. You"},{"startTime":1592.64,"endTime":1596.15,"body":"know what I mean? Equally"},{"startTime":1596.15,"endTime":1599.0,"body":"frustrated to someone who might"},{"startTime":1596.15,"endTime":1599.0,"body":"be trying to, you know, get into"},{"startTime":1599.0,"endTime":1602.18,"body":"tracking macros, or trying to"},{"startTime":1599.0,"endTime":1602.18,"body":"figure out something or weight"},{"startTime":1602.18,"endTime":1604.64,"body":"loss or whatever, maybe. So I"},{"startTime":1602.18,"endTime":1604.64,"body":"want you to make that connection"},{"startTime":1604.64,"endTime":1608.27,"body":"already. Okay. So I was really"},{"startTime":1604.64,"endTime":1608.27,"body":"frustrated. Yeah. So this first"},{"startTime":1608.27,"endTime":1611.54,"body":"week, I tried to type and I'm"},{"startTime":1608.27,"endTime":1611.54,"body":"fucking up all the time, all the"},{"startTime":1611.54,"endTime":1614.93,"body":"time. And I'm like, this"},{"startTime":1611.54,"endTime":1614.93,"body":"Norwegian keyboard sucks, you"},{"startTime":1614.93,"endTime":1618.26,"body":"know, there's no weeding"},{"startTime":1614.93,"endTime":1618.26,"body":"keyboard sucks. I can I can use"},{"startTime":1618.26,"endTime":1623.15,"body":"it. I just kept switching back"},{"startTime":1618.26,"endTime":1623.15,"body":"to my my laptop. But then I did."},{"startTime":1623.18,"endTime":1626.81,"body":"I kept using it though. And then"},{"startTime":1623.18,"endTime":1626.81,"body":"the next week, I got a little"},{"startTime":1626.81,"endTime":1631.82,"body":"better at it, you know? And then"},{"startTime":1626.81,"endTime":1631.82,"body":"I made a few fewer mistakes. And"},{"startTime":1631.82,"endTime":1634.07,"body":"then the next week is same"},{"startTime":1631.82,"endTime":1634.07,"body":"thing. And then I got better."},{"startTime":1634.07,"endTime":1636.74,"body":"And you know what, like, now"},{"startTime":1634.07,"endTime":1636.74,"body":"it's second nature. I can use"},{"startTime":1636.74,"endTime":1640.28,"body":"this one, or just my laptop one."},{"startTime":1636.74,"endTime":1640.28,"body":"And I just switch I go to my"},{"startTime":1640.28,"endTime":1643.4,"body":"Mac, you know, top right? You go"},{"startTime":1640.28,"endTime":1643.4,"body":"like the keyboard thingy. And I"},{"startTime":1643.4,"endTime":1646.01,"body":"switch between Norwegian and"},{"startTime":1643.4,"endTime":1646.01,"body":"whatever is the other one. I"},{"startTime":1646.01,"endTime":1649.61,"body":"don't even know anymore. You see"},{"startTime":1646.01,"endTime":1649.61,"body":"Norwegian? And yeah, so ABC or"},{"startTime":1649.61,"endTime":1654.26,"body":"Norwegian. Okay, right. So I can"},{"startTime":1649.61,"endTime":1654.26,"body":"switch between the two. And it's"},{"startTime":1654.26,"endTime":1656.51,"body":"fine with different symbols and"},{"startTime":1654.26,"endTime":1656.51,"body":"different spots and some"},{"startTime":1656.51,"endTime":1660.2,"body":"letters, right. Which is kind of"},{"startTime":1656.51,"endTime":1660.2,"body":"crazy. Because that first week,"},{"startTime":1660.23,"endTime":1662.81,"body":"I was really frustrated. And I"},{"startTime":1660.23,"endTime":1662.81,"body":"really thought to myself, I you"},{"startTime":1662.81,"endTime":1666.38,"body":"know, I can't use this. Right?"},{"startTime":1662.81,"endTime":1666.38,"body":"But just like that, that's how"},{"startTime":1666.41,"endTime":1668.27,"body":"that's how it happened works."},{"startTime":1666.41,"endTime":1668.27,"body":"And now it's literally like"},{"startTime":1668.27,"endTime":1671.03,"body":"second nature. I don't even"},{"startTime":1668.27,"endTime":1671.03,"body":"think about it. I make like no"},{"startTime":1671.03,"endTime":1674.9,"body":"mistakes, even if I switch from"},{"startTime":1671.03,"endTime":1674.9,"body":"one to the next keyboard with a"},{"startTime":1674.9,"endTime":1680.72,"body":"different settings. Right. I"},{"startTime":1674.9,"endTime":1680.72,"body":"just get it now. And I want you"},{"startTime":1707.68,"endTime":1710.38,"body":"to think about that. Because"},{"startTime":1707.68,"endTime":1710.38,"body":"that is literally how this works"},{"startTime":1710.38,"endTime":1714.3700000000001,"body":"that habit creation, right. You"},{"startTime":1710.38,"endTime":1714.3700000000001,"body":"just keep trying. Because in the"},{"startTime":1714.3700000000001,"endTime":1719.68,"body":"beginning, it is frustrating"},{"startTime":1714.3700000000001,"endTime":1719.68,"body":"sometimes. And tying this back"},{"startTime":1719.68,"endTime":1722.05,"body":"into some other things, you"},{"startTime":1719.68,"endTime":1722.05,"body":"know, like when I went to the"},{"startTime":1722.05,"endTime":1725.92,"body":"surgeon coaching, you know,"},{"startTime":1722.05,"endTime":1725.92,"body":"again, I was really excited. I"},{"startTime":1725.92,"endTime":1728.89,"body":"told someone full excitement"},{"startTime":1725.92,"endTime":1728.89,"body":"that I got certified, you know,"},{"startTime":1728.89,"endTime":1732.28,"body":"I got my precision nutrition"},{"startTime":1728.89,"endTime":1732.28,"body":"one. Awesome for cat. I'm so"},{"startTime":1732.28,"endTime":1736.45,"body":"stoked, you know. I'm really"},{"startTime":1732.28,"endTime":1736.45,"body":"ready. Like I'm ready to get"},{"startTime":1736.45,"endTime":1739.3,"body":"started. And my response was"},{"startTime":1736.45,"endTime":1739.3,"body":"kind of like, ah, yeah, and"},{"startTime":1739.8700000000001,"endTime":1742.93,"body":"things too personal shouldn't"},{"startTime":1739.8700000000001,"endTime":1742.93,"body":"help people with the food side"},{"startTime":1742.93,"endTime":1746.68,"body":"of things you ask. I was very"},{"startTime":1742.93,"endTime":1746.68,"body":"surprised either way, but like,"},{"startTime":1748.45,"endTime":1751.42,"body":"I also was determined, and I"},{"startTime":1748.45,"endTime":1751.42,"body":"kept fucking Nunez. Like I said,"},{"startTime":1751.42,"endTime":1754.8700000000001,"body":"it's been my full time thing for"},{"startTime":1751.42,"endTime":1754.8700000000001,"body":"three years now. When we started"},{"startTime":1755.08,"endTime":1760.0,"body":"this podcast, I had literally"},{"startTime":1755.08,"endTime":1760.0,"body":"the first thing I did. When we"},{"startTime":1760.0,"endTime":1762.16,"body":"started this podcast, the first"},{"startTime":1760.0,"endTime":1762.16,"body":"thing one of the first things I"},{"startTime":1762.16,"endTime":1765.6100000000001,"body":"said was that you just need to"},{"startTime":1762.16,"endTime":1765.6100000000001,"body":"focus on just getting started"},{"startTime":1765.6100000000001,"endTime":1770.23,"body":"and take imperfect action. You"},{"startTime":1765.6100000000001,"endTime":1770.23,"body":"can go back to this our first"},{"startTime":1770.23,"endTime":1775.27,"body":"episode, right? We talk about"},{"startTime":1770.23,"endTime":1775.27,"body":"taking imperfect action. And I"},{"startTime":1775.27,"endTime":1777.49,"body":"always kind of like cringe a"},{"startTime":1775.27,"endTime":1777.49,"body":"little bit when I hear old"},{"startTime":1777.49,"endTime":1782.1100000000001,"body":"episodes. But it's a process and"},{"startTime":1777.49,"endTime":1782.1100000000001,"body":"you don't want to go go to our"},{"startTime":1782.1100000000001,"endTime":1786.31,"body":"old episodes and maybe go from"},{"startTime":1782.1100000000001,"endTime":1786.31,"body":"like one to like 20 3040"},{"startTime":1786.31,"endTime":1790.93,"body":"Whatever. And I'm 50 Right. It's"},{"startTime":1786.31,"endTime":1790.93,"body":"a difference. So also for us,"},{"startTime":1790.93,"endTime":1793.6000000000001,"body":"you know, we're improving. We're"},{"startTime":1790.93,"endTime":1793.6000000000001,"body":"working on this and we just keep"},{"startTime":1793.6000000000001,"endTime":1794.14,"body":"showing up."},{"startTime":1795.88,"endTime":1801.1000000000001,"body":"Less less me example then I'll"},{"startTime":1795.88,"endTime":1801.1000000000001,"body":"throw out some some more. But in"},{"startTime":1801.1000000000001,"endTime":1806.38,"body":"2020 Right when I started this"},{"startTime":1801.1000000000001,"endTime":1806.38,"body":"thing, I worked with my mentor"},{"startTime":1806.38,"endTime":1811.9,"body":"at the time, Sam Miller and I"},{"startTime":1806.38,"endTime":1811.9,"body":"could not hit record on my phone"},{"startTime":1811.9,"endTime":1816.52,"body":"and start talking. I could not"},{"startTime":1811.9,"endTime":1816.52,"body":"get it done. I just uh you know,"},{"startTime":1817.06,"endTime":1820.39,"body":"it was just complete just"},{"startTime":1817.06,"endTime":1820.39,"body":"ramble. It was just bullshit."},{"startTime":1820.39,"endTime":1824.29,"body":"You know, like it was super"},{"startTime":1820.39,"endTime":1824.29,"body":"awkward. But he was like, you"},{"startTime":1824.29,"endTime":1826.93,"body":"know, you just got to hit"},{"startTime":1824.29,"endTime":1826.93,"body":"record, just start crying. Right"},{"startTime":1826.96,"endTime":1831.43,"body":"Because me being on on nutrition"},{"startTime":1826.96,"endTime":1831.43,"body":"coach, I need to start trying,"},{"startTime":1831.46,"endTime":1834.76,"body":"because some point you're gonna"},{"startTime":1831.46,"endTime":1834.76,"body":"have to, like, speak online, I"},{"startTime":1834.76,"endTime":1838.81,"body":"started to do like, you know,"},{"startTime":1834.76,"endTime":1838.81,"body":"spread the word, you know. And"},{"startTime":1838.81,"endTime":1841.6000000000001,"body":"it was just, it was so weird or"},{"startTime":1838.81,"endTime":1841.6000000000001,"body":"so awkward. But then you you"},{"startTime":1841.6000000000001,"endTime":1844.75,"body":"start and you in the beginning,"},{"startTime":1841.6000000000001,"endTime":1844.75,"body":"I swear my whole camera roll was"},{"startTime":1844.75,"endTime":1847.8700000000001,"body":"full of stuff, right? But then"},{"startTime":1844.75,"endTime":1847.8700000000001,"body":"you get a little better at it,"},{"startTime":1847.8700000000001,"endTime":1850.78,"body":"then you just do it. Now what I"},{"startTime":1847.8700000000001,"endTime":1850.78,"body":"mean? And now we're here we're"},{"startTime":1850.78,"endTime":1857.08,"body":"doing a podcast, I do webinars,"},{"startTime":1850.78,"endTime":1857.08,"body":"seminars, like, you know, public"},{"startTime":1857.08,"endTime":1861.64,"body":"speaking at like in person"},{"startTime":1857.08,"endTime":1861.64,"body":"stuff, which is super cool. But"},{"startTime":1862.54,"endTime":1867.13,"body":"that's, that's me who struggled"},{"startTime":1862.54,"endTime":1867.13,"body":"with that for 30 plus years, you"},{"startTime":1867.13,"endTime":1869.8,"body":"know what I mean? And I'm"},{"startTime":1867.13,"endTime":1869.8,"body":"sharing this not to like toot my"},{"startTime":1869.8,"endTime":1873.31,"body":"own horn, and to show you like,"},{"startTime":1869.8,"endTime":1873.31,"body":"oh, you know what, look at what"},{"startTime":1873.31,"endTime":1875.6200000000001,"body":"I overcame, like, No, fuck that,"},{"startTime":1873.31,"endTime":1875.6200000000001,"body":"you know, that's not what this"},{"startTime":1875.6200000000001,"endTime":1880.0,"body":"is for. It's to show you that I"},{"startTime":1875.6200000000001,"endTime":1880.0,"body":"literally, am doing something"},{"startTime":1880.0,"endTime":1883.24,"body":"that I struggled with for my"},{"startTime":1880.0,"endTime":1883.24,"body":"whole adult life, my whole life,"},{"startTime":1883.24,"endTime":1886.42,"body":"not even just adult life, my"},{"startTime":1883.24,"endTime":1886.42,"body":"actual whole life. I struggle"},{"startTime":1886.42,"endTime":1890.95,"body":"with public speaking. I"},{"startTime":1886.42,"endTime":1890.95,"body":"remember, first time I joined"},{"startTime":1891.31,"endTime":1896.17,"body":"the band a plane, we went to"},{"startTime":1891.31,"endTime":1896.17,"body":"Australia, I flew from Amsterdam"},{"startTime":1896.38,"endTime":1900.82,"body":"to Australia, went on tour"},{"startTime":1896.38,"endTime":1900.82,"body":"there. And we met up in"},{"startTime":1900.82,"endTime":1904.0,"body":"Amsterdam, we flew from there"},{"startTime":1900.82,"endTime":1904.0,"body":"long as flights, you know, it"},{"startTime":1904.0,"endTime":1907.24,"body":"was 24 hour plus, like travel,"},{"startTime":1904.0,"endTime":1907.24,"body":"it was crazy with the layoffs"},{"startTime":1907.24,"endTime":1911.26,"body":"and stuff. And I could barely"},{"startTime":1907.24,"endTime":1911.26,"body":"hold a conversation with that"},{"startTime":1911.26,"endTime":1913.99,"body":"one person I was traveling with,"},{"startTime":1911.26,"endTime":1913.99,"body":"you know, when we that's that's"},{"startTime":1913.99,"endTime":1915.8500000000001,"body":"really been like a thing for me."},{"startTime":1913.99,"endTime":1915.8500000000001,"body":"It's really like a big"},{"startTime":1915.8500000000001,"endTime":1918.64,"body":"insecurity. And I worked on that"},{"startTime":1915.8500000000001,"endTime":1918.64,"body":"three years, you know, but it"},{"startTime":1918.64,"endTime":1921.31,"body":"wasn't until, like 2020, that I"},{"startTime":1918.64,"endTime":1921.31,"body":"really started to make that"},{"startTime":1921.31,"endTime":1925.6000000000001,"body":"change, at least in terms of"},{"startTime":1921.31,"endTime":1925.6000000000001,"body":"like, online and public speaking"},{"startTime":1925.6000000000001,"endTime":1928.6000000000001,"body":"those kind of things. Right. So"},{"startTime":1925.6000000000001,"endTime":1928.6000000000001,"body":"again, I don't want this to be"},{"startTime":1928.78,"endTime":1931.24,"body":"done with this to come off as"},{"startTime":1928.78,"endTime":1931.24,"body":"like I'm like, you know, giving"},{"startTime":1931.24,"endTime":1935.5900000000001,"body":"myself too much credit here, but"},{"startTime":1931.24,"endTime":1935.5900000000001,"body":"because fuck them. But it's just"},{"startTime":1935.5900000000001,"endTime":1938.1100000000001,"body":"to give you an example. Like,"},{"startTime":1935.5900000000001,"endTime":1938.1100000000001,"body":"think about that, right? And I"},{"startTime":1938.1100000000001,"endTime":1941.3500000000001,"body":"want you to remember this too."},{"startTime":1938.1100000000001,"endTime":1941.3500000000001,"body":"Every time you hear our podcast,"},{"startTime":1941.38,"endTime":1944.74,"body":"I want you to think about that."},{"startTime":1941.38,"endTime":1944.74,"body":"Like I'm doing something that a"},{"startTime":1944.74,"endTime":1948.79,"body":"user is struggling with a lot. I"},{"startTime":1944.74,"endTime":1948.79,"body":"don't need any credit for that."},{"startTime":1948.79,"endTime":1951.46,"body":"I don't want you to be like, oh,"},{"startTime":1948.79,"endTime":1951.46,"body":"yeah, amazing. Lecture. I'm"},{"startTime":1951.46,"endTime":1955.54,"body":"proud of that, of course, of"},{"startTime":1951.46,"endTime":1955.54,"body":"course. But as to show you that"},{"startTime":1955.54,"endTime":1958.96,"body":"you can also work through these"},{"startTime":1955.54,"endTime":1958.96,"body":"kinds of things, right? Use that"},{"startTime":1958.96,"endTime":1965.74,"body":"as fuel for yourself or changing"},{"startTime":1958.96,"endTime":1965.74,"body":"your habits. And remember that"},{"startTime":1965.74,"endTime":1968.26,"body":"I'm currently doing something I"},{"startTime":1965.74,"endTime":1968.26,"body":"struggled for 30 Plus fucking"},{"startTime":1968.26,"endTime":1972.88,"body":"years. I use that again, like"},{"startTime":1968.26,"endTime":1972.88,"body":"use it as fuel from across the"},{"startTime":1972.88,"endTime":1976.9,"body":"trends. Like you don't walk into"},{"startTime":1972.88,"endTime":1976.9,"body":"the CrossFit gym and snatch 100"},{"startTime":1977.05,"endTime":1981.97,"body":"kilos in day one, like no one"},{"startTime":1977.05,"endTime":1981.97,"body":"Neil's like Olympic lifts. On"},{"startTime":1981.97,"endTime":1985.66,"body":"day one, you show up, and you"},{"startTime":1981.97,"endTime":1985.66,"body":"drop the bar, and you're super"},{"startTime":1985.66,"endTime":1989.08,"body":"awkward with the technique. And"},{"startTime":1985.66,"endTime":1989.08,"body":"you try again. And then you"},{"startTime":1989.08,"endTime":1991.69,"body":"probably mess up another like"},{"startTime":1989.08,"endTime":1991.69,"body":"billion times before you"},{"startTime":1991.69,"endTime":1994.3,"body":"actually get it. You know what I"},{"startTime":1991.69,"endTime":1994.3,"body":"mean? And my CrossFit friends"},{"startTime":1994.3,"endTime":1998.29,"body":"will know what I mean, exactly."},{"startTime":1994.3,"endTime":1998.29,"body":"But maybe if you're a runner,"},{"startTime":1998.32,"endTime":2003.0900000000001,"body":"right? No one starts with a"},{"startTime":1998.32,"endTime":2003.0900000000001,"body":"fucking marathon. But you"},{"startTime":2003.0900000000001,"endTime":2005.04,"body":"probably start with like five"},{"startTime":2003.0900000000001,"endTime":2005.04,"body":"minutes or something, or 10"},{"startTime":2005.04,"endTime":2007.83,"body":"minutes, or whatever it is. And"},{"startTime":2005.04,"endTime":2007.83,"body":"you build that up it take it"},{"startTime":2007.83,"endTime":2011.01,"body":"from there. If you want to get"},{"startTime":2007.83,"endTime":2011.01,"body":"into hiking, you probably don't"},{"startTime":2011.01,"endTime":2013.65,"body":"want to start with Mount"},{"startTime":2011.01,"endTime":2013.65,"body":"Everest, I don't mean, probably"},{"startTime":2013.65,"endTime":2018.15,"body":"start with easy mountain, or"},{"startTime":2013.65,"endTime":2018.15,"body":"skiing maybe or something. So I"},{"startTime":2018.15,"endTime":2020.01,"body":"hope that will make sense,"},{"startTime":2018.15,"endTime":2020.01,"body":"right? You got to start"},{"startTime":2020.01,"endTime":2024.0,"body":"somewhere. But it's a process."},{"startTime":2020.01,"endTime":2024.0,"body":"And I hope this this podcast"},{"startTime":2024.0,"endTime":2027.24,"body":"kind of motivated you to like"},{"startTime":2024.0,"endTime":2027.24,"body":"now do something with this,"},{"startTime":2027.24,"endTime":2031.68,"body":"right. And that's something that"},{"startTime":2027.24,"endTime":2031.68,"body":"I have to mention to feel free"},{"startTime":2031.68,"endTime":2034.29,"body":"to keep listening to our"},{"startTime":2031.68,"endTime":2034.29,"body":"podcasts. And please keep doing."},{"startTime":2034.29,"endTime":2037.3500000000001,"body":"So obviously, that's what I do."},{"startTime":2034.29,"endTime":2037.3500000000001,"body":"You know, that's why we do I"},{"startTime":2037.3500000000001,"endTime":2040.5,"body":"should say, So educate you on"},{"startTime":2037.3500000000001,"endTime":2040.5,"body":"stuff to help you with this"},{"startTime":2040.5,"endTime":2044.1000000000001,"body":"shit. But there is something to"},{"startTime":2040.5,"endTime":2044.1000000000001,"body":"be said about putting it into"},{"startTime":2044.1000000000001,"endTime":2047.4,"body":"action, because you can do two"},{"startTime":2044.1000000000001,"endTime":2047.4,"body":"things. When you're done with"},{"startTime":2047.4,"endTime":2052.68,"body":"this episode. You can listen to"},{"startTime":2047.4,"endTime":2052.68,"body":"it, finish it and be like, ah,"},{"startTime":2052.68,"endTime":2056.7599999999998,"body":"you know, that was cool. Get on"},{"startTime":2052.68,"endTime":2056.7599999999998,"body":"with a week and you kind of like"},{"startTime":2056.7599999999998,"endTime":2062.49,"body":"leave it right? Or you put it"},{"startTime":2056.7599999999998,"endTime":2062.49,"body":"into action. You go to the link"},{"startTime":2062.49,"endTime":2064.7999999999997,"body":"in the show notes, you go to the"},{"startTime":2062.49,"endTime":2064.7999999999997,"body":"habit tracker, it's a free"},{"startTime":2064.7999999999997,"endTime":2067.17,"body":"download, all you got to do is"},{"startTime":2064.7999999999997,"endTime":2067.17,"body":"drop your email your first name,"},{"startTime":2067.29,"endTime":2069.75,"body":"right? Because the price is"},{"startTime":2067.29,"endTime":2069.75,"body":"going to pay no strings"},{"startTime":2069.75,"endTime":2072.66,"body":"attached. That's literally it."},{"startTime":2069.75,"endTime":2072.66,"body":"Get the free download in your"},{"startTime":2072.66,"endTime":2078.3,"body":"email. And you put it in like"},{"startTime":2072.66,"endTime":2078.3,"body":"you start using it today,"},{"startTime":2078.33,"endTime":2082.65,"body":"tomorrow, right? Start using it."},{"startTime":2078.33,"endTime":2082.65,"body":"You put in your habit, right?"},{"startTime":2082.65,"endTime":2085.5,"body":"Hey, this is the number one"},{"startTime":2082.65,"endTime":2085.5,"body":"thing I want to aim for the rest"},{"startTime":2085.5,"endTime":2087.9,"body":"of this week, maybe the next"},{"startTime":2085.5,"endTime":2087.9,"body":"couple months, and you just"},{"startTime":2087.9,"endTime":2090.2400000000002,"body":"start ticking the boxes super"},{"startTime":2087.9,"endTime":2090.2400000000002,"body":"simple, you start winning the"},{"startTime":2090.2400000000002,"endTime":2093.93,"body":"day, you know, that's all you"},{"startTime":2090.2400000000002,"endTime":2093.93,"body":"got to do. Again, I hope there"},{"startTime":2093.93,"endTime":2098.67,"body":"was there was a bit of a call to"},{"startTime":2093.93,"endTime":2098.67,"body":"action almost right? To where I"},{"startTime":2098.67,"endTime":2102.09,"body":"want you to really do something"},{"startTime":2098.67,"endTime":2102.09,"body":"with this. And I know that you"},{"startTime":2102.09,"endTime":2106.83,"body":"probably know what's the number"},{"startTime":2102.09,"endTime":2106.83,"body":"one two or three habits are that"},{"startTime":2106.83,"endTime":2110.64,"body":"you struggle the most with. So"},{"startTime":2106.83,"endTime":2110.64,"body":"let's do something about it. Now"},{"startTime":2110.64,"endTime":2113.76,"body":"if you do need more help, if you"},{"startTime":2110.64,"endTime":2113.76,"body":"don't know for sure what where"},{"startTime":2113.76,"endTime":2117.0,"body":"to start, you know, hit me up on"},{"startTime":2113.76,"endTime":2117.0,"body":"Instagram, shoot me a quick"},{"startTime":2117.0,"endTime":2121.02,"body":"message or email, right? Because"},{"startTime":2117.0,"endTime":2121.02,"body":"I can help you I have a habit"},{"startTime":2121.05,"endTime":2123.27,"body":"cheat sheet. That's where I have"},{"startTime":2121.05,"endTime":2123.27,"body":"a whole bunch of stuff inside of"},{"startTime":2123.27,"endTime":2126.66,"body":"our fitness community too on"},{"startTime":2123.27,"endTime":2126.66,"body":"Facebook, so I'm happy to invite"},{"startTime":2126.66,"endTime":2128.67,"body":"you there as well, I'll be"},{"startTime":2126.66,"endTime":2128.67,"body":"dropping the link down below"},{"startTime":2128.7,"endTime":2131.01,"body":"anyway, because I think I"},{"startTime":2128.7,"endTime":2131.01,"body":"mentioned it earlier in the in"},{"startTime":2131.01,"endTime":2134.85,"body":"the, in the episode already"},{"startTime":2131.01,"endTime":2134.85,"body":"forgot. But either way, right?"},{"startTime":2135.0,"endTime":2138.7200000000003,"body":"Do something with this stuff,"},{"startTime":2135.0,"endTime":2138.7200000000003,"body":"put it into action. Don't just"},{"startTime":2138.7200000000003,"endTime":2142.17,"body":"listen to it and be like, okay,"},{"startTime":2138.7200000000003,"endTime":2142.17,"body":"cool. I will be back on"},{"startTime":2142.17,"endTime":2147.78,"body":"Thursday, with a bonus recording"},{"startTime":2142.17,"endTime":2147.78,"body":"of the q\u0026a that we did inside of"},{"startTime":2147.78,"endTime":2151.59,"body":"a group for the momentum may"},{"startTime":2147.78,"endTime":2151.59,"body":"challenge let's rapid fire q\u0026a."},{"startTime":2151.7400000000002,"endTime":2154.32,"body":"I might because I actually have"},{"startTime":2151.7400000000002,"endTime":2154.32,"body":"another one. I might even be"},{"startTime":2154.32,"endTime":2157.56,"body":"combining the two but we'll see,"},{"startTime":2154.32,"endTime":2157.56,"body":"depending on the questions and"},{"startTime":2157.56,"endTime":2161.58,"body":"how many good ones I had in"},{"startTime":2157.56,"endTime":2161.58,"body":"there. I think the second one"},{"startTime":2161.58,"endTime":2164.55,"body":"was a little bit better last"},{"startTime":2161.58,"endTime":2164.55,"body":"Friday, but either way, I'll"},{"startTime":2164.55,"endTime":2167.13,"body":"make sure to put that up. It's"},{"startTime":2164.55,"endTime":2167.13,"body":"going to be up on Thursday. And"},{"startTime":2167.13,"endTime":2169.44,"body":"again, stay tuned for Monday"},{"startTime":2167.13,"endTime":2169.44,"body":"because I'm going to be"},{"startTime":2169.44,"endTime":2172.77,"body":"celebrating three years of my"},{"startTime":2169.44,"endTime":2172.77,"body":"company, which I'm super fucking"},{"startTime":2172.77,"endTime":2175.86,"body":"proud of right? Three is a"},{"startTime":2172.77,"endTime":2175.86,"body":"nutrition coaching. We're gonna"},{"startTime":2175.86,"endTime":2178.71,"body":"do a little bit of recap that a"},{"startTime":2175.86,"endTime":2178.71,"body":"bit of, you know, talking about"},{"startTime":2178.71,"endTime":2183.15,"body":"some transformations. I got some"},{"startTime":2178.71,"endTime":2183.15,"body":"news to want to share with you."},{"startTime":2183.18,"endTime":2186.57,"body":"So I'll talk to you then the"},{"startTime":2183.18,"endTime":2186.57,"body":"amazing week. Good luck and"},{"startTime":2186.57,"endTime":2189.63,"body":"again, put it into action."},{"startTime":2186.57,"endTime":2189.63,"body":"Right. We'll see you soon."}]}