{"version":"1.0.0","segments":[{"speaker":"Johan Vesters","startTime":0.0,"endTime":1.35,"body":"What's up and"},{"speaker":"Johan Vesters","startTime":0.0,"endTime":1.35,"body":"welcome back to Talking"},{"speaker":"Johan Vesters","startTime":1.35,"endTime":5.37,"body":"Nutrition. Today's episode 52. I"},{"speaker":"Johan Vesters","startTime":1.35,"endTime":5.37,"body":"want to do a little bit of a"},{"speaker":"Johan Vesters","startTime":5.37,"endTime":8.37,"body":"recap of the seasons of"},{"speaker":"Johan Vesters","startTime":5.37,"endTime":8.37,"body":"nutrition. I think we did an"},{"speaker":"Johan Vesters","startTime":8.4,"endTime":12.03,"body":"episode in December where we"},{"speaker":"Johan Vesters","startTime":8.4,"endTime":12.03,"body":"kind of talked about, like"},{"speaker":"Johan Vesters","startTime":12.03,"endTime":14.94,"body":"planning for your year, you"},{"speaker":"Johan Vesters","startTime":12.03,"endTime":14.94,"body":"know, we're now just about"},{"speaker":"Johan Vesters","startTime":14.94,"endTime":19.41,"body":"halfway into 2023. Don't get me"},{"speaker":"Johan Vesters","startTime":14.94,"endTime":19.41,"body":"started about that, but okay."},{"speaker":"Johan Vesters","startTime":21.03,"endTime":24.63,"body":"But I thought it'd be good to"},{"speaker":"Johan Vesters","startTime":21.03,"endTime":24.63,"body":"kind of have a checkpoint on was"},{"speaker":"Johan Vesters","startTime":24.63,"endTime":26.88,"body":"where, hey, let's, let's see"},{"speaker":"Johan Vesters","startTime":24.63,"endTime":26.88,"body":"where we're currently at since"},{"speaker":"Johan Vesters","startTime":26.88,"endTime":30.0,"body":"June 1. Now, at the time of this"},{"speaker":"Johan Vesters","startTime":26.88,"endTime":30.0,"body":"recording, where are we at? What"},{"speaker":"Johan Vesters","startTime":30.0,"endTime":32.73,"body":"are the summer goals? You know,"},{"speaker":"Johan Vesters","startTime":30.0,"endTime":32.73,"body":"and what are some common"},{"speaker":"Johan Vesters","startTime":32.73,"endTime":36.21,"body":"mistakes I think people do still"},{"speaker":"Johan Vesters","startTime":32.73,"endTime":36.21,"body":"make, because we're still kind"},{"speaker":"Johan Vesters","startTime":36.21,"endTime":38.31,"body":"of thinking, hey, I'm going to"},{"speaker":"Johan Vesters","startTime":36.21,"endTime":38.31,"body":"do this summer thread, like two"},{"speaker":"Johan Vesters","startTime":38.31,"endTime":40.92,"body":"weeks before your vacation and"},{"speaker":"Johan Vesters","startTime":38.31,"endTime":40.92,"body":"just lose a whole bunch of"},{"speaker":"Johan Vesters","startTime":40.92,"endTime":44.31,"body":"weight very quick. That is"},{"speaker":"Johan Vesters","startTime":40.92,"endTime":44.31,"body":"usually a recipe for disaster."},{"speaker":"Johan Vesters","startTime":45.36,"endTime":51.63,"body":"But first of all, Christine is"},{"speaker":"Johan Vesters","startTime":45.36,"endTime":51.63,"body":"back today. How are you? Doing"},{"speaker":"Johan Vesters","startTime":51.63,"endTime":54.03,"body":"pretty good. Pretty good."},{"speaker":"Johan Vesters","startTime":51.63,"endTime":54.03,"body":"complain?"},{"speaker":"Kristine Andali","startTime":54.03,"endTime":58.62,"body":"I was, uh, I"},{"speaker":"Kristine Andali","startTime":54.03,"endTime":58.62,"body":"went to Texas, for some business"},{"speaker":"Kristine Andali","startTime":58.62,"endTime":64.95,"body":"stuff met up with my mentor,"},{"speaker":"Kristine Andali","startTime":58.62,"endTime":64.95,"body":"which is really good. Spend some"},{"speaker":"Kristine Andali","startTime":64.95,"endTime":71.25,"body":"time with like, friends and"},{"speaker":"Kristine Andali","startTime":64.95,"endTime":71.25,"body":"clients out there. Yeah, I mean,"},{"speaker":"Kristine Andali","startTime":71.28,"endTime":75.24,"body":"that's pretty much it. Just kind"},{"speaker":"Kristine Andali","startTime":71.28,"endTime":75.24,"body":"of chugging along, finishing up"},{"speaker":"Kristine Andali","startTime":75.24,"endTime":81.87,"body":"some mentorships. Getting"},{"speaker":"Kristine Andali","startTime":75.24,"endTime":81.87,"body":"married in a week."},{"speaker":"Johan Vesters","startTime":83.01,"endTime":88.14,"body":"In a week. Cool."},{"speaker":"Johan Vesters","startTime":83.01,"endTime":88.14,"body":"All right, ready? Yeah. You"},{"speaker":"Johan Vesters","startTime":88.14,"endTime":91.17,"body":"gotta have like, a big, big"},{"speaker":"Johan Vesters","startTime":88.14,"endTime":91.17,"body":"happening or kind of like,"},{"speaker":"Kristine Andali","startTime":91.59,"endTime":93.87,"body":"there's like,"},{"speaker":"Kristine Andali","startTime":91.59,"endTime":93.87,"body":"there's like 50"},{"speaker":"Kristine Andali","startTime":93.87,"endTime":98.55,"body":"people. Cool. Yeah, that's"},{"speaker":"Kristine Andali","startTime":93.87,"endTime":98.55,"body":"usually like a big group. Yeah."},{"speaker":"Kristine Andali","startTime":98.55,"endTime":98.88,"body":"Like,"},{"speaker":"Kristine Andali","startTime":99.45,"endTime":104.94,"body":"I mean, well, like weddings, big"},{"speaker":"Kristine Andali","startTime":99.45,"endTime":104.94,"body":"weddings, they're usually like,"},{"speaker":"Kristine Andali","startTime":105.6,"endTime":114.09,"body":"150 200 like, my sisters have,"},{"speaker":"Kristine Andali","startTime":105.6,"endTime":114.09,"body":"like, 200 actors, so we're not"},{"speaker":"Kristine Andali","startTime":114.09,"endTime":118.56,"body":"doing that. Like, yeah."},{"speaker":"Johan Vesters","startTime":119.28,"endTime":121.08,"body":"That's cool."},{"speaker":"Johan Vesters","startTime":119.28,"endTime":121.08,"body":"That's awesome. It's good for"},{"speaker":"Johan Vesters","startTime":121.08,"endTime":125.7,"body":"you. I'm excited for you. That's"},{"speaker":"Johan Vesters","startTime":121.08,"endTime":125.7,"body":"cool. Thanks. To you. So that'd"},{"speaker":"Johan Vesters","startTime":125.7,"endTime":131.94,"body":"be rob me. Yeah, for just just"},{"speaker":"Johan Vesters","startTime":125.7,"endTime":131.94,"body":"working, you know, no, it's been"},{"speaker":"Johan Vesters","startTime":131.94,"endTime":135.45,"body":"good. Like, I feel like it's, I"},{"speaker":"Johan Vesters","startTime":131.94,"endTime":135.45,"body":"mean, it's busy as hell. But"},{"speaker":"Johan Vesters","startTime":135.45,"endTime":138.12,"body":"it's exciting. And it's very"},{"speaker":"Johan Vesters","startTime":135.45,"endTime":138.12,"body":"doable. Right now. I got like,"},{"speaker":"Johan Vesters","startTime":138.12,"endTime":141.69,"body":"all the backend stuff just in"},{"speaker":"Johan Vesters","startTime":138.12,"endTime":141.69,"body":"place, you know. So no more like"},{"speaker":"Johan Vesters","startTime":141.69,"endTime":143.79,"body":"website building and shit. So"},{"speaker":"Johan Vesters","startTime":141.69,"endTime":143.79,"body":"that's actually really good."},{"speaker":"Johan Vesters","startTime":144.45,"endTime":147.9,"body":"Training has been really good. I"},{"speaker":"Johan Vesters","startTime":144.45,"endTime":147.9,"body":"definitely spend like the first"},{"speaker":"Johan Vesters","startTime":147.9,"endTime":151.05,"body":"kind of like four or five months"},{"speaker":"Johan Vesters","startTime":147.9,"endTime":151.05,"body":"in a year, really being in a"},{"speaker":"Johan Vesters","startTime":151.05,"endTime":154.77,"body":"weird spot, like not really"},{"speaker":"Johan Vesters","startTime":151.05,"endTime":154.77,"body":"wanting to go kind of skipping"},{"speaker":"Johan Vesters","startTime":154.77,"endTime":159.66,"body":"leg day, a little bit every now"},{"speaker":"Johan Vesters","startTime":154.77,"endTime":159.66,"body":"and then. And, but now it's been"},{"speaker":"Johan Vesters","startTime":159.69,"endTime":162.27,"body":"it's been good since like, the"},{"speaker":"Johan Vesters","startTime":159.69,"endTime":162.27,"body":"last two weeks or so it's been"},{"speaker":"Johan Vesters","startTime":162.27,"endTime":166.23,"body":"really picked up, which partly,"},{"speaker":"Johan Vesters","startTime":162.27,"endTime":166.23,"body":"I will say. And it's been"},{"speaker":"Johan Vesters","startTime":166.23,"endTime":169.41,"body":"because of the momentum a"},{"speaker":"Johan Vesters","startTime":166.23,"endTime":169.41,"body":"challenge that we were doing in"},{"speaker":"Johan Vesters","startTime":169.41,"endTime":172.65,"body":"our Facebook group. That's"},{"speaker":"Johan Vesters","startTime":169.41,"endTime":172.65,"body":"really helps me kind of get my"},{"speaker":"Johan Vesters","startTime":172.65,"endTime":176.1,"body":"shit back together too. You"},{"speaker":"Johan Vesters","startTime":172.65,"endTime":176.1,"body":"know? So it's, it's cool. It's"},{"speaker":"Johan Vesters","startTime":176.1,"endTime":178.74,"body":"cool. I'm feeling good. It's"},{"speaker":"Johan Vesters","startTime":176.1,"endTime":178.74,"body":"snowing."},{"speaker":"Kristine Andali","startTime":179.79,"endTime":183.87,"body":"I did Murph on"},{"speaker":"Kristine Andali","startTime":179.79,"endTime":183.87,"body":"Monday. And like, I haven't done"},{"speaker":"Kristine Andali","startTime":184.71,"endTime":191.46,"body":"that in so long. Like, just"},{"speaker":"Kristine Andali","startTime":184.71,"endTime":191.46,"body":"volume wise, aren't right so"},{"speaker":"Kristine Andali","startTime":191.46,"endTime":197.67,"body":"much. So I did it. I didn't do"},{"speaker":"Kristine Andali","startTime":191.46,"endTime":197.67,"body":"it for time or anything. But I"},{"speaker":"Kristine Andali","startTime":197.67,"endTime":202.62,"body":"woke up Tuesday, I was sore. And"},{"speaker":"Kristine Andali","startTime":197.67,"endTime":202.62,"body":"then yesterday, I was so sore. I"},{"speaker":"Kristine Andali","startTime":202.62,"endTime":206.88,"body":"could like barely move. Like I"},{"speaker":"Kristine Andali","startTime":202.62,"endTime":206.88,"body":"had major dogs. It's like, I"},{"speaker":"Kristine Andali","startTime":206.88,"endTime":211.98,"body":"couldn't even like lift my arm."},{"speaker":"Kristine Andali","startTime":206.88,"endTime":211.98,"body":"I was like, all like, my eye"},{"speaker":"Kristine Andali","startTime":211.98,"endTime":218.55,"body":"doctors are just so sore. Today,"},{"speaker":"Kristine Andali","startTime":211.98,"endTime":218.55,"body":"I'm still sore. But I can"},{"speaker":"Kristine Andali","startTime":218.55,"endTime":220.98,"body":"actually be like, somewhat"},{"speaker":"Kristine Andali","startTime":218.55,"endTime":220.98,"body":"functional. Like, I could not"},{"speaker":"Kristine Andali","startTime":220.98,"endTime":223.08,"body":"work out yesterday. I was like,"},{"speaker":"Kristine Andali","startTime":220.98,"endTime":223.08,"body":"no, not happening."},{"speaker":"Johan Vesters","startTime":225.69,"endTime":228.81,"body":"Yeah, I'm"},{"speaker":"Johan Vesters","startTime":225.69,"endTime":228.81,"body":"actually. So I'm going to change"},{"speaker":"Johan Vesters","startTime":228.81,"endTime":232.23,"body":"up my training a little bit now."},{"speaker":"Johan Vesters","startTime":228.81,"endTime":232.23,"body":"And I'm actually going to part"},{"speaker":"Johan Vesters","startTime":232.26,"endTime":236.88,"body":"partly be working at a CrossFit"},{"speaker":"Johan Vesters","startTime":232.26,"endTime":236.88,"body":"gym. Which I'm actually doing"},{"speaker":"Johan Vesters","startTime":236.88,"endTime":238.98,"body":"kind of like a collaboration"},{"speaker":"Johan Vesters","startTime":236.88,"endTime":238.98,"body":"with now, which is really cool,"},{"speaker":"Johan Vesters","startTime":238.98,"endTime":242.04,"body":"which actually should be okay,"},{"speaker":"Johan Vesters","startTime":238.98,"endTime":242.04,"body":"now it's getting announced"},{"speaker":"Johan Vesters","startTime":242.04,"endTime":246.21,"body":"tomorrow. So by the time this"},{"speaker":"Johan Vesters","startTime":242.04,"endTime":246.21,"body":"airs, we're good. But either"},{"speaker":"Johan Vesters","startTime":246.21,"endTime":248.82,"body":"way, we're gonna incorporate a"},{"speaker":"Johan Vesters","startTime":246.21,"endTime":248.82,"body":"little bit more functional"},{"speaker":"Johan Vesters","startTime":248.82,"endTime":250.23,"body":"stuff, you know, functional"},{"speaker":"Unknown","startTime":251.88,"endTime":253.35,"body":"good training, you"},{"speaker":"Johan Vesters","startTime":253.35,"endTime":256.5,"body":"know, yeah, it"},{"speaker":"Johan Vesters","startTime":253.35,"endTime":256.5,"body":"is. It's It's like your your"},{"speaker":"Johan Vesters","startTime":256.5,"endTime":259.59,"body":"training program, you know?"},{"speaker":"Johan Vesters","startTime":256.5,"endTime":259.59,"body":"Yeah, no, I like that. It's good"},{"speaker":"Johan Vesters","startTime":259.59,"endTime":263.91,"body":"to change it up. I just kind of"},{"speaker":"Johan Vesters","startTime":259.59,"endTime":263.91,"body":"need that to you know, I'll"},{"speaker":"Johan Vesters","startTime":263.91,"endTime":266.73,"body":"still go to like the Globo gym"},{"speaker":"Johan Vesters","startTime":263.91,"endTime":266.73,"body":"but I liked that you know,"},{"speaker":"Johan Vesters","startTime":266.73,"endTime":269.82,"body":"variety and cardio back"},{"speaker":"Johan Vesters","startTime":266.73,"endTime":269.82,"body":"together."},{"speaker":"Kristine Andali","startTime":270.54,"endTime":274.11,"body":"Yeah, I was"},{"speaker":"Kristine Andali","startTime":270.54,"endTime":274.11,"body":"just before we got on hours,"},{"speaker":"Kristine Andali","startTime":274.32,"endTime":280.14,"body":"writing up a post about how like"},{"speaker":"Kristine Andali","startTime":274.32,"endTime":280.14,"body":"routines which and like, you"},{"speaker":"Kristine Andali","startTime":280.14,"endTime":284.16,"body":"know, scenery change and all"},{"speaker":"Kristine Andali","startTime":280.14,"endTime":284.16,"body":"that can help with motivation,"},{"speaker":"Kristine Andali","startTime":284.31,"endTime":287.88,"body":"because I think obviously"},{"speaker":"Kristine Andali","startTime":284.31,"endTime":287.88,"body":"routines very important. But we"},{"speaker":"Kristine Andali","startTime":287.88,"endTime":294.81,"body":"get so in routines so robotic,"},{"speaker":"Kristine Andali","startTime":287.88,"endTime":294.81,"body":"that we can see a dip in that"},{"speaker":"Kristine Andali","startTime":294.81,"endTime":298.77,"body":"motivation. We can see a dip in"},{"speaker":"Kristine Andali","startTime":294.81,"endTime":298.77,"body":"like creativity, energy, all of"},{"speaker":"Kristine Andali","startTime":298.77,"endTime":303.96,"body":"that. And I think that Something"},{"speaker":"Kristine Andali","startTime":298.77,"endTime":303.96,"body":"that people often overlook. You"},{"speaker":"Kristine Andali","startTime":303.96,"endTime":306.09,"body":"know, when they're feeling like"},{"speaker":"Kristine Andali","startTime":303.96,"endTime":306.09,"body":"that, and they're trying to like"},{"speaker":"Kristine Andali","startTime":306.09,"endTime":308.67,"body":"figure it out, I'm like, Well,"},{"speaker":"Kristine Andali","startTime":306.09,"endTime":308.67,"body":"have you switched things up?"},{"speaker":"Kristine Andali","startTime":308.67,"endTime":311.85,"body":"lately? I've had conversations"},{"speaker":"Kristine Andali","startTime":308.67,"endTime":311.85,"body":"with this with clients, like two"},{"speaker":"Kristine Andali","startTime":311.85,"endTime":314.58,"body":"clients recently, actually"},{"speaker":"Kristine Andali","startTime":311.85,"endTime":314.58,"body":"three, I've had this"},{"speaker":"Kristine Andali","startTime":314.58,"endTime":319.71,"body":"conversation with. And, like me"},{"speaker":"Kristine Andali","startTime":314.58,"endTime":319.71,"body":"myself, I did this recently"},{"speaker":"Kristine Andali","startTime":319.71,"endTime":322.35,"body":"where like, I was training at"},{"speaker":"Kristine Andali","startTime":319.71,"endTime":322.35,"body":"home and like, it was becoming"},{"speaker":"Kristine Andali","startTime":322.35,"endTime":327.0,"body":"so hard. And I feel lucky that I"},{"speaker":"Kristine Andali","startTime":322.35,"endTime":327.0,"body":"have, you know, the gym here"},{"speaker":"Kristine Andali","startTime":327.0,"endTime":329.91,"body":"that I have. But it was just"},{"speaker":"Kristine Andali","startTime":327.0,"endTime":329.91,"body":"getting like, so hard. I"},{"speaker":"Kristine Andali","startTime":329.91,"endTime":333.15,"body":"couldn't figure it out. And then"},{"speaker":"Kristine Andali","startTime":329.91,"endTime":333.15,"body":"Eric said, why don't we like go?"},{"speaker":"Kristine Andali","startTime":333.6,"endTime":337.14,"body":"Just like workout at crunch? So"},{"speaker":"Kristine Andali","startTime":333.6,"endTime":337.14,"body":"we got like, a membership for 25"},{"speaker":"Kristine Andali","startTime":337.14,"endTime":341.25,"body":"bucks. And that reignited that"},{"speaker":"Kristine Andali","startTime":337.14,"endTime":341.25,"body":"spark, right? I just love going"},{"speaker":"Kristine Andali","startTime":341.25,"endTime":344.76,"body":"like, it's this new, new scenery"},{"speaker":"Kristine Andali","startTime":341.25,"endTime":344.76,"body":"change. Like I'm doing some"},{"speaker":"Kristine Andali","startTime":344.76,"endTime":348.48,"body":"different things. And like, I do"},{"speaker":"Kristine Andali","startTime":344.76,"endTime":348.48,"body":"that with my training, like, I"},{"speaker":"Kristine Andali","startTime":348.48,"endTime":351.66,"body":"will have times where like, I'm"},{"speaker":"Kristine Andali","startTime":348.48,"endTime":351.66,"body":"doing bodybuilding, I'll have"},{"speaker":"Kristine Andali","startTime":351.66,"endTime":354.93,"body":"times where I'm doing more"},{"speaker":"Kristine Andali","startTime":351.66,"endTime":354.93,"body":"running. And like, we're just"},{"speaker":"Kristine Andali","startTime":354.93,"endTime":359.31,"body":"trying to be healthy, right. And"},{"speaker":"Kristine Andali","startTime":354.93,"endTime":359.31,"body":"so any movement is good. And if"},{"speaker":"Kristine Andali","startTime":359.31,"endTime":362.28,"body":"you're really lacking that"},{"speaker":"Kristine Andali","startTime":359.31,"endTime":362.28,"body":"motivation, I think switching it"},{"speaker":"Kristine Andali","startTime":362.28,"endTime":363.33,"body":"up can be helpful."},{"speaker":"Johan Vesters","startTime":363.87,"endTime":367.17,"body":"For sure. It's, I"},{"speaker":"Johan Vesters","startTime":363.87,"endTime":367.17,"body":"mean, that's what I've done over"},{"speaker":"Johan Vesters","startTime":367.17,"endTime":369.9,"body":"the years. I mean, I've gone in"},{"speaker":"Johan Vesters","startTime":367.17,"endTime":369.9,"body":"and out across it, like three"},{"speaker":"Johan Vesters","startTime":369.9,"endTime":375.3,"body":"times, I think, running to which"},{"speaker":"Johan Vesters","startTime":369.9,"endTime":375.3,"body":"I guess I'm just not built for"},{"speaker":"Johan Vesters","startTime":375.3,"endTime":377.31,"body":"that. I don't know, I just"},{"speaker":"Johan Vesters","startTime":375.3,"endTime":377.31,"body":"always get injured. I always"},{"speaker":"Johan Vesters","startTime":377.31,"endTime":378.06,"body":"mess up my knee."},{"speaker":"Kristine Andali","startTime":379.53,"endTime":382.47,"body":"Do you go to"},{"speaker":"Kristine Andali","startTime":379.53,"endTime":382.47,"body":"too much too quickly. Do you"},{"speaker":"Kristine Andali","startTime":382.47,"endTime":382.86,"body":"think?"},{"speaker":"Johan Vesters","startTime":382.89,"endTime":387.21,"body":"Yeah, also? Yeah."},{"speaker":"Johan Vesters","startTime":382.89,"endTime":387.21,"body":"Also. So I do, I do tend to"},{"speaker":"Johan Vesters","startTime":387.21,"endTime":392.37,"body":"really go go like all in on"},{"speaker":"Johan Vesters","startTime":387.21,"endTime":392.37,"body":"something, you know. Ah, but"},{"speaker":"Johan Vesters","startTime":392.37,"endTime":395.7,"body":"then with the last time I went"},{"speaker":"Johan Vesters","startTime":392.37,"endTime":395.7,"body":"out of CrossFit, I just burned"},{"speaker":"Johan Vesters","startTime":395.7,"endTime":399.06,"body":"out, you know, we talked about"},{"speaker":"Johan Vesters","startTime":395.7,"endTime":399.06,"body":"this, but yeah, burned out kind"},{"speaker":"Johan Vesters","startTime":399.06,"endTime":402.12,"body":"of went into more like a power"},{"speaker":"Johan Vesters","startTime":399.06,"endTime":402.12,"body":"building kind of program, which"},{"speaker":"Johan Vesters","startTime":402.12,"endTime":407.91,"body":"was nice. But it was with, you"},{"speaker":"Johan Vesters","startTime":402.12,"endTime":407.91,"body":"know, Juggernaut. Yeah. Yeah. So"},{"speaker":"Johan Vesters","startTime":407.91,"endTime":412.59,"body":"I use their app. And I don't"},{"speaker":"Johan Vesters","startTime":407.91,"endTime":412.59,"body":"know if it was me setting it, or"},{"speaker":"Johan Vesters","startTime":412.59,"endTime":416.97,"body":"it's just their volume. But it"},{"speaker":"Johan Vesters","startTime":412.59,"endTime":416.97,"body":"was ridiculous. It was it was a"},{"speaker":"Johan Vesters","startTime":416.97,"endTime":419.52,"body":"two hour leg day, I couldn't"},{"speaker":"Johan Vesters","startTime":416.97,"endTime":419.52,"body":"keep all of them anymore."},{"speaker":"Kristine Andali","startTime":420.87,"endTime":423.42,"body":"I just don't"},{"speaker":"Kristine Andali","startTime":420.87,"endTime":423.42,"body":"have mental capacity to be in"},{"speaker":"Kristine Andali","startTime":423.42,"endTime":426.33,"body":"the gym that long. I'm like, I"},{"speaker":"Kristine Andali","startTime":423.42,"endTime":426.33,"body":"don't want to be there that"},{"speaker":"Johan Vesters","startTime":427.17,"endTime":432.36,"body":"I got shit to do."},{"speaker":"Johan Vesters","startTime":427.17,"endTime":432.36,"body":"That got too much. And then I"},{"speaker":"Johan Vesters","startTime":432.36,"endTime":435.0,"body":"switched to just bodybuilding. I"},{"speaker":"Johan Vesters","startTime":432.36,"endTime":435.0,"body":"really liked that. And it's been"},{"speaker":"Johan Vesters","startTime":435.03,"endTime":439.11,"body":"nice now. But I feel now like I"},{"speaker":"Johan Vesters","startTime":435.03,"endTime":439.11,"body":"gotta I gotta change it up a"},{"speaker":"Johan Vesters","startTime":439.11,"endTime":443.58,"body":"little bit again. But yeah, also"},{"speaker":"Johan Vesters","startTime":439.11,"endTime":443.58,"body":"kind of getting ready for summer"},{"speaker":"Johan Vesters","startTime":443.91,"endTime":447.21,"body":"hiking stuff, which leads into"},{"speaker":"Johan Vesters","startTime":443.91,"endTime":447.21,"body":"today's topic. So we wanted to"},{"speaker":"Johan Vesters","startTime":447.21,"endTime":451.56,"body":"talk about summer goals, how we"},{"speaker":"Johan Vesters","startTime":447.21,"endTime":451.56,"body":"kind of go about planning for"},{"speaker":"Johan Vesters","startTime":451.56,"endTime":455.52,"body":"that, planning for breaks, diet"},{"speaker":"Johan Vesters","startTime":451.56,"endTime":455.52,"body":"breaks, even just mini like"},{"speaker":"Johan Vesters","startTime":455.52,"endTime":459.36,"body":"refeed days, you know, if we got"},{"speaker":"Johan Vesters","startTime":455.52,"endTime":459.36,"body":"a couple of days. But just going"},{"speaker":"Johan Vesters","startTime":459.36,"endTime":462.45,"body":"in with the right expectations,"},{"speaker":"Johan Vesters","startTime":459.36,"endTime":462.45,"body":"I think is important. Also,"},{"speaker":"Johan Vesters","startTime":462.45,"endTime":464.67,"body":"because you mentioned, you've"},{"speaker":"Johan Vesters","startTime":462.45,"endTime":464.67,"body":"got a couple of questions about"},{"speaker":"Johan Vesters","startTime":464.67,"endTime":468.9,"body":"that. Like, how do you do that"},{"speaker":"Johan Vesters","startTime":464.67,"endTime":468.9,"body":"when you travel and go out? You"},{"speaker":"Johan Vesters","startTime":468.9,"endTime":470.91,"body":"know, when you went to Texas,"},{"speaker":"Johan Vesters","startTime":468.9,"endTime":470.91,"body":"for example, like how do we"},{"speaker":"Johan Vesters","startTime":470.91,"endTime":474.6,"body":"manage our nutrition? What are"},{"speaker":"Johan Vesters","startTime":470.91,"endTime":474.6,"body":"some useful things for people to"},{"speaker":"Johan Vesters","startTime":474.6,"endTime":480.63,"body":"do? And I got a question in our"},{"speaker":"Johan Vesters","startTime":474.6,"endTime":480.63,"body":"group about this, from Caitlin,"},{"speaker":"Johan Vesters","startTime":480.63,"endTime":484.56,"body":"which really ties into this"},{"speaker":"Johan Vesters","startTime":480.63,"endTime":484.56,"body":"exact topic. So I wanted to talk"},{"speaker":"Johan Vesters","startTime":484.56,"endTime":489.48,"body":"about that in a little bit, too."},{"speaker":"Johan Vesters","startTime":484.56,"endTime":489.48,"body":"But first of all, right, so if"},{"speaker":"Johan Vesters","startTime":489.48,"endTime":494.31,"body":"we think summer goals do we feel"},{"speaker":"Johan Vesters","startTime":489.48,"endTime":494.31,"body":"like we should be doing like a"},{"speaker":"Johan Vesters","startTime":494.31,"endTime":497.16,"body":"quick diet? Or should we just"},{"speaker":"Johan Vesters","startTime":494.31,"endTime":497.16,"body":"kind of be ready and just kind"},{"speaker":"Johan Vesters","startTime":497.16,"endTime":499.53,"body":"of they're already like months"},{"speaker":"Johan Vesters","startTime":497.16,"endTime":499.53,"body":"ahead."},{"speaker":"Kristine Andali","startTime":502.44,"endTime":508.65,"body":"Ideally, months"},{"speaker":"Kristine Andali","startTime":502.44,"endTime":508.65,"body":"ahead. Just to be able to, like"},{"speaker":"Kristine Andali","startTime":508.65,"endTime":512.37,"body":"not stress as much and enjoy"},{"speaker":"Kristine Andali","startTime":508.65,"endTime":512.37,"body":"this season. There are people"},{"speaker":"Kristine Andali","startTime":512.37,"endTime":516.75,"body":"who diet, you know, but it's,"},{"speaker":"Kristine Andali","startTime":512.37,"endTime":516.75,"body":"it's more so like, I have people"},{"speaker":"Kristine Andali","startTime":516.75,"endTime":526.05,"body":"dieting right now. But it's not"},{"speaker":"Kristine Andali","startTime":516.75,"endTime":526.05,"body":"like super strict, I would say"},{"speaker":"Kristine Andali","startTime":526.05,"endTime":529.02,"body":"like we have like, you know,"},{"speaker":"Kristine Andali","startTime":526.05,"endTime":529.02,"body":"just because of the events and"},{"speaker":"Kristine Andali","startTime":529.02,"endTime":531.81,"body":"all that stuff popping up and"},{"speaker":"Kristine Andali","startTime":529.02,"endTime":531.81,"body":"you have to go into you have to"},{"speaker":"Kristine Andali","startTime":531.81,"endTime":535.89,"body":"go into it with that expectation"},{"speaker":"Kristine Andali","startTime":531.81,"endTime":535.89,"body":"of like, okay, this might take"},{"speaker":"Kristine Andali","startTime":535.89,"endTime":539.82,"body":"longer than if we were doing it"},{"speaker":"Kristine Andali","startTime":535.89,"endTime":539.82,"body":"in like a season before summer."},{"speaker":"Kristine Andali","startTime":541.17,"endTime":544.68,"body":"But you know, that's something"},{"speaker":"Kristine Andali","startTime":541.17,"endTime":544.68,"body":"to think about before you go"},{"speaker":"Kristine Andali","startTime":544.68,"endTime":549.21,"body":"into it. But ideally, I would"},{"speaker":"Kristine Andali","startTime":544.68,"endTime":549.21,"body":"say, you know, your your if you"},{"speaker":"Kristine Andali","startTime":549.21,"endTime":553.32,"body":"want to be leaner for the"},{"speaker":"Kristine Andali","startTime":549.21,"endTime":553.32,"body":"summer, you do that in the"},{"speaker":"Kristine Andali","startTime":553.32,"endTime":556.56,"body":"earlier months and then now you"},{"speaker":"Kristine Andali","startTime":553.32,"endTime":556.56,"body":"would be transitioning more into"},{"speaker":"Kristine Andali","startTime":556.56,"endTime":557.37,"body":"maintenance."},{"speaker":"Johan Vesters","startTime":557.43,"endTime":561.21,"body":"Yeah. Yeah, I"},{"speaker":"Johan Vesters","startTime":557.43,"endTime":561.21,"body":"think we never want to rush"},{"speaker":"Johan Vesters","startTime":561.24,"endTime":565.23,"body":"stuff anyway. And so cool died."},{"speaker":"Johan Vesters","startTime":561.24,"endTime":565.23,"body":"I have a bunch of people now"},{"speaker":"Johan Vesters","startTime":565.74,"endTime":570.27,"body":"getting towards kind of like the"},{"speaker":"Johan Vesters","startTime":565.74,"endTime":570.27,"body":"end. Like the last like the last"},{"speaker":"Johan Vesters","startTime":570.27,"endTime":573.84,"body":"fall we kind of blocked you"},{"speaker":"Johan Vesters","startTime":570.27,"endTime":573.84,"body":"know, already reversing right"},{"speaker":"Johan Vesters","startTime":573.84,"endTime":577.62,"body":"now. But again, it just depends."},{"speaker":"Johan Vesters","startTime":573.84,"endTime":577.62,"body":"I mean, Caitlin, for example,"},{"speaker":"Johan Vesters","startTime":578.22,"endTime":581.16,"body":"submitted a question she's"},{"speaker":"Johan Vesters","startTime":578.22,"endTime":581.16,"body":"actually starting her cut like"},{"speaker":"Johan Vesters","startTime":581.16,"endTime":585.69,"body":"this week, but then has a bunch"},{"speaker":"Johan Vesters","startTime":581.16,"endTime":585.69,"body":"of stuff coming up already. So"},{"speaker":"Johan Vesters","startTime":585.69,"endTime":588.51,"body":"either way like it's going to be"},{"speaker":"Johan Vesters","startTime":585.69,"endTime":588.51,"body":"different. But I guess Long"},{"speaker":"Johan Vesters","startTime":588.51,"endTime":592.74,"body":"story short, like I think is"},{"speaker":"Johan Vesters","startTime":588.51,"endTime":592.74,"body":"good to at least be not like"},{"speaker":"Johan Vesters","startTime":592.74,"endTime":596.58,"body":"super far away from like where"},{"speaker":"Johan Vesters","startTime":592.74,"endTime":596.58,"body":"we want to be for the summer. So"},{"speaker":"Johan Vesters","startTime":596.58,"endTime":599.49,"body":"that we can also kind of like go"},{"speaker":"Johan Vesters","startTime":596.58,"endTime":599.49,"body":"into it, like you said being a"},{"speaker":"Johan Vesters","startTime":599.49,"endTime":602.28,"body":"little bit more flexible, like"},{"speaker":"Johan Vesters","startTime":599.49,"endTime":602.28,"body":"not maybe going too hard, you"},{"speaker":"Johan Vesters","startTime":602.28,"endTime":609.3,"body":"know? Because, I mean, the month"},{"speaker":"Johan Vesters","startTime":602.28,"endTime":609.3,"body":"of May was in Norway, at least,"},{"speaker":"Johan Vesters","startTime":609.57,"endTime":613.65,"body":"there's just, you know,"},{"speaker":"Johan Vesters","startTime":609.57,"endTime":613.65,"body":"holidays, or every fucking"},{"speaker":"Johan Vesters","startTime":613.65,"endTime":616.62,"body":"weekend is like Sunday, there's"},{"speaker":"Johan Vesters","startTime":613.65,"endTime":616.62,"body":"like, a day, you know, and I"},{"speaker":"Johan Vesters","startTime":616.62,"endTime":619.38,"body":"never follow those kinds of"},{"speaker":"Johan Vesters","startTime":616.62,"endTime":619.38,"body":"things. So I never know. And"},{"speaker":"Johan Vesters","startTime":619.38,"endTime":622.05,"body":"then I'll just towards the close"},{"speaker":"Johan Vesters","startTime":619.38,"endTime":622.05,"body":"again. And then my girlfriend's"},{"speaker":"Johan Vesters","startTime":622.05,"endTime":624.66,"body":"like, yeah, yes. Like, whatever"},{"speaker":"Johan Vesters","startTime":622.05,"endTime":624.66,"body":"they, you know, like, hell yeah."},{"speaker":"Johan Vesters","startTime":624.66,"endTime":630.54,"body":"Okay. But either way, so people"},{"speaker":"Johan Vesters","startTime":624.66,"endTime":630.54,"body":"have a lot of events, you know,"},{"speaker":"Johan Vesters","startTime":630.63,"endTime":635.4,"body":"a lot of stuff, social settings,"},{"speaker":"Johan Vesters","startTime":630.63,"endTime":635.4,"body":"you know, I mean, it does still"},{"speaker":"Johan Vesters","startTime":635.4,"endTime":639.12,"body":"snow to date on June 1, but"},{"speaker":"Johan Vesters","startTime":635.4,"endTime":639.12,"body":"people are going out a little"},{"speaker":"Johan Vesters","startTime":639.12,"endTime":643.65,"body":"bit more often, you know,"},{"speaker":"Johan Vesters","startTime":639.12,"endTime":643.65,"body":"outside. So it does become a"},{"speaker":"Johan Vesters","startTime":643.65,"endTime":646.62,"body":"little bit more difficult. And"},{"speaker":"Johan Vesters","startTime":643.65,"endTime":646.62,"body":"if there's one thing that I see"},{"speaker":"Johan Vesters","startTime":646.62,"endTime":649.32,"body":"in our group, as well, in a"},{"speaker":"Johan Vesters","startTime":646.62,"endTime":649.32,"body":"coaching, or group coaching"},{"speaker":"Johan Vesters","startTime":649.32,"endTime":653.07,"body":"program, is that it's always"},{"speaker":"Johan Vesters","startTime":649.32,"endTime":653.07,"body":"kind of like the social settings"},{"speaker":"Johan Vesters","startTime":653.07,"endTime":655.74,"body":"and these kind of weekends and"},{"speaker":"Johan Vesters","startTime":653.07,"endTime":655.74,"body":"those moments like that's where"},{"speaker":"Johan Vesters","startTime":655.74,"endTime":659.01,"body":"we kind of start to worry a"},{"speaker":"Johan Vesters","startTime":655.74,"endTime":659.01,"body":"little bit where we step away"},{"speaker":"Johan Vesters","startTime":659.01,"endTime":662.7,"body":"from, okay, I'm home weighing on"},{"speaker":"Johan Vesters","startTime":659.01,"endTime":662.7,"body":"my food. What do we do now? You"},{"speaker":"Johan Vesters","startTime":662.7,"endTime":668.19,"body":"know, so let me actually bring"},{"speaker":"Johan Vesters","startTime":662.7,"endTime":668.19,"body":"up this question. I said Rosario"},{"speaker":"Johan Vesters","startTime":668.79,"endTime":669.33,"body":"told me"},{"speaker":"Kristine Andali","startTime":673.56,"endTime":675.72,"body":"oh, maybe I'm"},{"speaker":"Kristine Andali","startTime":673.56,"endTime":675.72,"body":"just gonna go. Oh, there's,"},{"speaker":"Kristine Andali","startTime":675.75,"endTime":680.04,"body":"there's no, there's painters"},{"speaker":"Kristine Andali","startTime":675.75,"endTime":680.04,"body":"that are gonna be like painting"},{"speaker":"Kristine Andali","startTime":680.04,"endTime":684.81,"body":"a side story. Well, let me close"},{"speaker":"Kristine Andali","startTime":680.04,"endTime":684.81,"body":"the door. Yeah, you're good."},{"speaker":"Unknown","startTime":688.86,"endTime":691.2,"body":"Dogs in the background?"},{"speaker":"Unknown","startTime":688.86,"endTime":691.2,"body":"Yeah."},{"speaker":"Johan Vesters","startTime":693.48,"endTime":695.52,"body":"So I got this"},{"speaker":"Johan Vesters","startTime":693.48,"endTime":695.52,"body":"question from from Caitlin. She"},{"speaker":"Johan Vesters","startTime":695.52,"endTime":701.13,"body":"says, I'm sorry, my first week."},{"speaker":"Johan Vesters","startTime":695.52,"endTime":701.13,"body":"Cutting now. Today, basically, I"},{"speaker":"Johan Vesters","startTime":701.13,"endTime":705.24,"body":"have a four day vacation this"},{"speaker":"Johan Vesters","startTime":701.13,"endTime":705.24,"body":"weekend being thrown into the"},{"speaker":"Johan Vesters","startTime":705.24,"endTime":709.41,"body":"fire already gonna love it. I'll"},{"speaker":"Johan Vesters","startTime":705.24,"endTime":709.41,"body":"be with family and an Airbnb. So"},{"speaker":"Johan Vesters","startTime":709.41,"endTime":713.64,"body":"I'm able to take some of my"},{"speaker":"Johan Vesters","startTime":709.41,"endTime":713.64,"body":"preferred foods, and I will even"},{"speaker":"Johan Vesters","startTime":713.64,"endTime":717.21,"body":"be in charge of cooking some of"},{"speaker":"Johan Vesters","startTime":713.64,"endTime":717.21,"body":"our meals. If it's a shorter"},{"speaker":"Johan Vesters","startTime":717.21,"endTime":720.18,"body":"trip like this, what's the best"},{"speaker":"Johan Vesters","startTime":717.21,"endTime":720.18,"body":"approach to stay on track?"},{"speaker":"Johan Vesters","startTime":720.21,"endTime":723.99,"body":"Should I still accurately track"},{"speaker":"Johan Vesters","startTime":720.21,"endTime":723.99,"body":"only focus on protein or"},{"speaker":"Johan Vesters","startTime":723.99,"endTime":727.17,"body":"tracking at all, etc? In"},{"speaker":"Johan Vesters","startTime":723.99,"endTime":727.17,"body":"addition to that, what about"},{"speaker":"Johan Vesters","startTime":727.17,"endTime":731.37,"body":"longer seven to 10 day"},{"speaker":"Johan Vesters","startTime":727.17,"endTime":731.37,"body":"applications? What approach is"},{"speaker":"Johan Vesters","startTime":731.37,"endTime":736.83,"body":"better for those longer"},{"speaker":"Johan Vesters","startTime":731.37,"endTime":736.83,"body":"durations? So let's start with"},{"speaker":"Johan Vesters","startTime":736.83,"endTime":738.48,"body":"the shorter one. Like how would"},{"speaker":"Johan Vesters","startTime":736.83,"endTime":738.48,"body":"you go about that?"},{"speaker":"Kristine Andali","startTime":741.84,"endTime":744.42,"body":"Well, I bring"},{"speaker":"Kristine Andali","startTime":741.84,"endTime":744.42,"body":"the client in on the decision"},{"speaker":"Kristine Andali","startTime":744.42,"endTime":750.57,"body":"because they know best what"},{"speaker":"Kristine Andali","startTime":744.42,"endTime":750.57,"body":"things are going to look like so"},{"speaker":"Kristine Andali","startTime":750.57,"endTime":756.24,"body":"like, we could go in and say,"},{"speaker":"Kristine Andali","startTime":750.57,"endTime":756.24,"body":"Okay, maybe we're going to track"},{"speaker":"Kristine Andali","startTime":756.27,"endTime":761.88,"body":"but just track like calories and"},{"speaker":"Kristine Andali","startTime":756.27,"endTime":761.88,"body":"not be so strict with like"},{"speaker":"Kristine Andali","startTime":761.94,"endTime":765.66,"body":"composition of macros, but have"},{"speaker":"Kristine Andali","startTime":761.94,"endTime":765.66,"body":"like those pillars of protein at"},{"speaker":"Kristine Andali","startTime":765.66,"endTime":770.13,"body":"every meal, right? So you could"},{"speaker":"Kristine Andali","startTime":765.66,"endTime":770.13,"body":"go into something like that"},{"speaker":"Kristine Andali","startTime":770.16,"endTime":779.46,"body":"personally, like I would say not"},{"speaker":"Kristine Andali","startTime":770.16,"endTime":779.46,"body":"to track and again have those"},{"speaker":"Kristine Andali","startTime":779.46,"endTime":782.67,"body":"pillars of like okay, what are"},{"speaker":"Kristine Andali","startTime":779.46,"endTime":782.67,"body":"my days gonna look like I can"},{"speaker":"Kristine Andali","startTime":782.67,"endTime":786.96,"body":"have protein at every meal,"},{"speaker":"Kristine Andali","startTime":782.67,"endTime":786.96,"body":"stock up on water you know, when"},{"speaker":"Kristine Andali","startTime":786.96,"endTime":793.14,"body":"I get there. Like for example, I"},{"speaker":"Kristine Andali","startTime":786.96,"endTime":793.14,"body":"just went to Texas and I pretty"},{"speaker":"Kristine Andali","startTime":793.14,"endTime":796.02,"body":"much laid out everything that I"},{"speaker":"Kristine Andali","startTime":793.14,"endTime":796.02,"body":"did on my Instagram if you guys"},{"speaker":"Kristine Andali","startTime":796.02,"endTime":801.54,"body":"want to check it out under"},{"speaker":"Kristine Andali","startTime":796.02,"endTime":801.54,"body":"travel nutrition. So what I did"},{"speaker":"Kristine Andali","startTime":801.54,"endTime":805.32,"body":"was I went and got like, right"},{"speaker":"Kristine Andali","startTime":801.54,"endTime":805.32,"body":"when I got there, like right off"},{"speaker":"Kristine Andali","startTime":805.32,"endTime":809.67,"body":"the plane. I went to the grocery"},{"speaker":"Kristine Andali","startTime":805.32,"endTime":809.67,"body":"store and I got breakfast food."},{"speaker":"Kristine Andali","startTime":810.78,"endTime":814.38,"body":"So I was making my breakfast"},{"speaker":"Kristine Andali","startTime":810.78,"endTime":814.38,"body":"every day at the Airbnb so she"},{"speaker":"Kristine Andali","startTime":814.38,"endTime":817.95,"body":"sounds like like it sounds like"},{"speaker":"Kristine Andali","startTime":814.38,"endTime":817.95,"body":"her she could do that. Or she"},{"speaker":"Kristine Andali","startTime":817.95,"endTime":822.09,"body":"could have breakfast at the"},{"speaker":"Kristine Andali","startTime":817.95,"endTime":822.09,"body":"Airbnb, if it's even better like"},{"speaker":"Kristine Andali","startTime":822.09,"endTime":826.26,"body":"she's in charge of cooking some"},{"speaker":"Kristine Andali","startTime":822.09,"endTime":826.26,"body":"of the meals so like she could"},{"speaker":"Kristine Andali","startTime":826.5,"endTime":829.08,"body":"just ask them okay, like do you"},{"speaker":"Kristine Andali","startTime":826.5,"endTime":829.08,"body":"guys want me to cook you"},{"speaker":"Kristine Andali","startTime":829.08,"endTime":832.47,"body":"breakfast every morning and then"},{"speaker":"Kristine Andali","startTime":829.08,"endTime":832.47,"body":"maybe like some days we go out"},{"speaker":"Kristine Andali","startTime":832.47,"endTime":836.58,"body":"lunch and dinner and then on"},{"speaker":"Kristine Andali","startTime":832.47,"endTime":836.58,"body":"Sundays I cook lunch and"},{"speaker":"Kristine Andali","startTime":836.58,"endTime":840.54,"body":"breakfast and we go out for"},{"speaker":"Kristine Andali","startTime":836.58,"endTime":840.54,"body":"dinner you know just things like"},{"speaker":"Kristine Andali","startTime":840.54,"endTime":845.88,"body":"that. So like you're still your"},{"speaker":"Kristine Andali","startTime":840.54,"endTime":845.88,"body":"your choices and your actions"},{"speaker":"Kristine Andali","startTime":845.88,"endTime":849.75,"body":"are still aligning with you"},{"speaker":"Kristine Andali","startTime":845.88,"endTime":849.75,"body":"wanting to feel good, which is"},{"speaker":"Kristine Andali","startTime":849.75,"endTime":855.3,"body":"important to think about you"},{"speaker":"Kristine Andali","startTime":849.75,"endTime":855.3,"body":"want to feel good so what's that"},{"speaker":"Kristine Andali","startTime":855.3,"endTime":859.8,"body":"balance look like to you making"},{"speaker":"Kristine Andali","startTime":855.3,"endTime":859.8,"body":"some meals going out for some"},{"speaker":"Kristine Andali","startTime":861.33,"endTime":864.93,"body":"you know, stocking up on the"},{"speaker":"Kristine Andali","startTime":861.33,"endTime":864.93,"body":"water, you know still if you go"},{"speaker":"Kristine Andali","startTime":864.93,"endTime":867.57,"body":"for walks like getting out in"},{"speaker":"Kristine Andali","startTime":864.93,"endTime":867.57,"body":"the morning when everyone else"},{"speaker":"Kristine Andali","startTime":867.57,"endTime":872.52,"body":"is sleeping going for a walk,"},{"speaker":"Kristine Andali","startTime":867.57,"endTime":872.52,"body":"like just things like that. So I"},{"speaker":"Kristine Andali","startTime":872.52,"endTime":878.79,"body":"more or less would focus on that"},{"speaker":"Kristine Andali","startTime":872.52,"endTime":878.79,"body":"and how you want to feel vers"},{"speaker":"Kristine Andali","startTime":878.97,"endTime":881.55,"body":"actually tracking your macros"},{"speaker":"Kristine Andali","startTime":878.97,"endTime":881.55,"body":"and like worrying about that and"},{"speaker":"Kristine Andali","startTime":881.55,"endTime":884.49,"body":"stressing about that because it"},{"speaker":"Kristine Andali","startTime":881.55,"endTime":884.49,"body":"just can become so complicated"},{"speaker":"Kristine Andali","startTime":884.49,"endTime":888.9,"body":"truthfully, like when you're"},{"speaker":"Kristine Andali","startTime":884.49,"endTime":888.9,"body":"eating out and like there's just"},{"speaker":"Kristine Andali","startTime":890.04,"endTime":894.78,"body":"there's just such a huge could"},{"speaker":"Kristine Andali","startTime":890.04,"endTime":894.78,"body":"be a huge margin of error there"},{"speaker":"Kristine Andali","startTime":894.78,"endTime":898.53,"body":"that OSI even like worth the"},{"speaker":"Kristine Andali","startTime":894.78,"endTime":898.53,"body":"tracking. So and I think it's"},{"speaker":"Kristine Andali","startTime":898.53,"endTime":902.1,"body":"important to just do You know,"},{"speaker":"Kristine Andali","startTime":898.53,"endTime":902.1,"body":"practice that intuitive eating"},{"speaker":"Kristine Andali","startTime":902.13,"endTime":905.55,"body":"and be present with who you're"},{"speaker":"Kristine Andali","startTime":902.13,"endTime":905.55,"body":"with and not worry about"},{"speaker":"Kristine Andali","startTime":905.55,"endTime":907.2,"body":"tracking and worry about"},{"speaker":"Kristine Andali","startTime":905.55,"endTime":907.2,"body":"numbers?"},{"speaker":"Johan Vesters","startTime":908.7,"endTime":912.96,"body":"Definitely, I"},{"speaker":"Johan Vesters","startTime":908.7,"endTime":912.96,"body":"think every time like someone"},{"speaker":"Johan Vesters","startTime":912.96,"endTime":915.36,"body":"goes on a trip like that, and"},{"speaker":"Johan Vesters","startTime":912.96,"endTime":915.36,"body":"they get a little worried, I'm"},{"speaker":"Johan Vesters","startTime":915.36,"endTime":917.37,"body":"always kind of like, excited"},{"speaker":"Johan Vesters","startTime":915.36,"endTime":917.37,"body":"because I know they're about to"},{"speaker":"Johan Vesters","startTime":917.37,"endTime":920.88,"body":"learn something, you know? Yeah,"},{"speaker":"Johan Vesters","startTime":917.37,"endTime":920.88,"body":"no, okay, cool. This is one of"},{"speaker":"Johan Vesters","startTime":920.88,"endTime":924.39,"body":"those things that we absolutely"},{"speaker":"Johan Vesters","startTime":920.88,"endTime":924.39,"body":"should be diving into. Because I"},{"speaker":"Johan Vesters","startTime":924.39,"endTime":930.24,"body":"mean, as for tracking, I usually"},{"speaker":"Johan Vesters","startTime":924.39,"endTime":930.24,"body":"recommend not to. And if they"},{"speaker":"Johan Vesters","startTime":930.24,"endTime":932.49,"body":"really want to, then maybe"},{"speaker":"Johan Vesters","startTime":930.24,"endTime":932.49,"body":"categories, or maybe calories of"},{"speaker":"Johan Vesters","startTime":932.49,"endTime":939.09,"body":"protein I've seen. I would say"},{"speaker":"Johan Vesters","startTime":932.49,"endTime":939.09,"body":"half of the people who decide to"},{"speaker":"Johan Vesters","startTime":939.09,"endTime":941.4,"body":"trach change their minds on the"},{"speaker":"Johan Vesters","startTime":939.09,"endTime":941.4,"body":"treadmill."},{"speaker":"Kristine Andali","startTime":943.47,"endTime":945.57,"body":"is like,"},{"speaker":"Kristine Andali","startTime":943.47,"endTime":945.57,"body":"exactly what happened. Yeah."},{"speaker":"Johan Vesters","startTime":945.84,"endTime":947.7,"body":"Yeah, I try it."},{"speaker":"Johan Vesters","startTime":945.84,"endTime":947.7,"body":"And you know, fuck it, you know,"},{"speaker":"Johan Vesters","startTime":947.7,"endTime":950.01,"body":"like, it's kind of a guy or"},{"speaker":"Johan Vesters","startTime":947.7,"endTime":950.01,"body":"whatever, which I'm actually"},{"speaker":"Johan Vesters","startTime":950.01,"endTime":953.37,"body":"happy with. Yeah, always have"},{"speaker":"Johan Vesters","startTime":950.01,"endTime":953.37,"body":"people decide because I told her"},{"speaker":"Johan Vesters","startTime":953.37,"endTime":956.43,"body":"to. And I mean, we literally"},{"speaker":"Johan Vesters","startTime":953.37,"endTime":956.43,"body":"just did a call about this, but"},{"speaker":"Johan Vesters","startTime":957.6,"endTime":960.3,"body":"I kind of laid it out, right?"},{"speaker":"Johan Vesters","startTime":957.6,"endTime":960.3,"body":"It's kind of like, okay, what's,"},{"speaker":"Johan Vesters","startTime":960.6,"endTime":965.19,"body":"what's important right now? Yes,"},{"speaker":"Johan Vesters","startTime":960.6,"endTime":965.19,"body":"we're in college currently. But"},{"speaker":"Johan Vesters","startTime":965.52,"endTime":969.03,"body":"is it worth those four days"},{"speaker":"Johan Vesters","startTime":965.52,"endTime":969.03,"body":"trying to be in a calorie"},{"speaker":"Johan Vesters","startTime":969.03,"endTime":972.15,"body":"deficit? Or not? There's no"},{"speaker":"Johan Vesters","startTime":969.03,"endTime":972.15,"body":"right or wrong there. Right? If"},{"speaker":"Johan Vesters","startTime":972.15,"endTime":976.29,"body":"someone wants to, okay, cool."},{"speaker":"Johan Vesters","startTime":972.15,"endTime":976.29,"body":"All we can do is try, no, maybe"},{"speaker":"Johan Vesters","startTime":976.29,"endTime":980.07,"body":"we want to focus on habits, just"},{"speaker":"Johan Vesters","startTime":976.29,"endTime":980.07,"body":"same ones that you mentioned,"},{"speaker":"Johan Vesters","startTime":980.1,"endTime":983.4,"body":"your water, your, you know, your"},{"speaker":"Johan Vesters","startTime":980.1,"endTime":983.4,"body":"steps, those kind of things."},{"speaker":"Johan Vesters","startTime":983.94,"endTime":987.36,"body":"Those are all still things that"},{"speaker":"Johan Vesters","startTime":983.94,"endTime":987.36,"body":"we can do. But I think like, as"},{"speaker":"Johan Vesters","startTime":987.36,"endTime":991.11,"body":"long as we go into it, kind of"},{"speaker":"Johan Vesters","startTime":987.36,"endTime":991.11,"body":"with a plan, that plan could"},{"speaker":"Johan Vesters","startTime":991.11,"endTime":995.55,"body":"literally be like three basics,"},{"speaker":"Johan Vesters","startTime":991.11,"endTime":995.55,"body":"just note check for a day. But"},{"speaker":"Johan Vesters","startTime":995.55,"endTime":1000.74,"body":"if we do that, instead of"},{"speaker":"Johan Vesters","startTime":995.55,"endTime":1000.74,"body":"expecting kind of like, the"},{"speaker":"Johan Vesters","startTime":1001.61,"endTime":1004.37,"body":"being away with the family for"},{"speaker":"Johan Vesters","startTime":1001.61,"endTime":1004.37,"body":"four days to be the exact same"},{"speaker":"Johan Vesters","startTime":1004.37,"endTime":1008.3,"body":"scenario, as I'm at home,"},{"speaker":"Johan Vesters","startTime":1004.37,"endTime":1008.3,"body":"weighing on my food at etc. Now,"},{"speaker":"Johan Vesters","startTime":1008.51,"endTime":1011.75,"body":"I stress about it like not not"},{"speaker":"Johan Vesters","startTime":1008.51,"endTime":1011.75,"body":"being like that, like, you know,"},{"speaker":"Johan Vesters","startTime":1012.92,"endTime":1015.68,"body":"we want to go in with the right"},{"speaker":"Johan Vesters","startTime":1012.92,"endTime":1015.68,"body":"expectations. And it's got to be"},{"speaker":"Johan Vesters","startTime":1015.68,"endTime":1018.74,"body":"different, it's got to be more"},{"speaker":"Johan Vesters","startTime":1015.68,"endTime":1018.74,"body":"flexible. And personally, I"},{"speaker":"Johan Vesters","startTime":1018.74,"endTime":1021.05,"body":"think especially those moments"},{"speaker":"Johan Vesters","startTime":1018.74,"endTime":1021.05,"body":"is all about just trying"},{"speaker":"Johan Vesters","startTime":1021.05,"endTime":1023.42,"body":"something. And it's going to be"},{"speaker":"Johan Vesters","startTime":1021.05,"endTime":1023.42,"body":"different for a lot of people."},{"speaker":"Johan Vesters","startTime":1023.84,"endTime":1027.89,"body":"But as long as we go in with a"},{"speaker":"Johan Vesters","startTime":1023.84,"endTime":1027.89,"body":"plan, we say, Okay, this is what"},{"speaker":"Johan Vesters","startTime":1027.89,"endTime":1030.98,"body":"we're going to try. We're going"},{"speaker":"Johan Vesters","startTime":1027.89,"endTime":1030.98,"body":"to proactively try to hit that."},{"speaker":"Johan Vesters","startTime":1031.01,"endTime":1035.24,"body":"And it could be super simple,"},{"speaker":"Johan Vesters","startTime":1031.01,"endTime":1035.24,"body":"right? Then once we're back from"},{"speaker":"Johan Vesters","startTime":1035.24,"endTime":1039.83,"body":"the trip, let's reflect. Let's"},{"speaker":"Johan Vesters","startTime":1035.24,"endTime":1039.83,"body":"look at Hey, cool, how did it"},{"speaker":"Johan Vesters","startTime":1039.83,"endTime":1042.77,"body":"go? Same with as with the daily,"},{"speaker":"Johan Vesters","startTime":1039.83,"endTime":1042.77,"body":"or the weekly check ins, you"},{"speaker":"Johan Vesters","startTime":1042.77,"endTime":1047.39,"body":"know, what, what went well? What"},{"speaker":"Johan Vesters","startTime":1042.77,"endTime":1047.39,"body":"can we learn, right? Is there"},{"speaker":"Johan Vesters","startTime":1047.39,"endTime":1049.64,"body":"anything we want to change for"},{"speaker":"Johan Vesters","startTime":1047.39,"endTime":1049.64,"body":"next time? And how will we do"},{"speaker":"Johan Vesters","startTime":1049.64,"endTime":1053.33,"body":"that? Because that's the thing,"},{"speaker":"Johan Vesters","startTime":1049.64,"endTime":1053.33,"body":"that's all we got to do. Going"},{"speaker":"Johan Vesters","startTime":1053.33,"endTime":1057.11,"body":"on a vacation like that, whether"},{"speaker":"Johan Vesters","startTime":1053.33,"endTime":1057.11,"body":"it's a short one or long one, or"},{"speaker":"Johan Vesters","startTime":1057.11,"endTime":1064.97,"body":"we can even go in with the plan."},{"speaker":"Johan Vesters","startTime":1057.11,"endTime":1064.97,"body":"We reflect we learn. That's how"},{"speaker":"Johan Vesters","startTime":1064.97,"endTime":1068.39,"body":"you win, you know, it's, it's"},{"speaker":"Johan Vesters","startTime":1064.97,"endTime":1068.39,"body":"never like failing, I think"},{"speaker":"Johan Vesters","startTime":1068.39,"endTime":1071.51,"body":"it's, it's about just testing"},{"speaker":"Johan Vesters","startTime":1068.39,"endTime":1071.51,"body":"something, collecting the data,"},{"speaker":"Johan Vesters","startTime":1071.75,"endTime":1074.99,"body":"getting that feedback, and then"},{"speaker":"Johan Vesters","startTime":1071.75,"endTime":1074.99,"body":"either doing the same thing, or"},{"speaker":"Johan Vesters","startTime":1074.99,"endTime":1078.35,"body":"trying something new next time."},{"speaker":"Johan Vesters","startTime":1074.99,"endTime":1078.35,"body":"Yeah, eventually you figure it"},{"speaker":"Johan Vesters","startTime":1078.35,"endTime":1079.37,"body":"out. Yeah, I"},{"speaker":"Kristine Andali","startTime":1079.37,"endTime":1081.2,"body":"don't think"},{"speaker":"Kristine Andali","startTime":1079.37,"endTime":1081.2,"body":"that like there's really a"},{"speaker":"Kristine Andali","startTime":1081.2,"endTime":1085.01,"body":"difference between like, short"},{"speaker":"Kristine Andali","startTime":1081.2,"endTime":1085.01,"body":"and long. I mean, you can handle"},{"speaker":"Kristine Andali","startTime":1085.01,"endTime":1092.78,"body":"them very similarly. I think"},{"speaker":"Kristine Andali","startTime":1085.01,"endTime":1092.78,"body":"different travel and different"},{"speaker":"Kristine Andali","startTime":1092.78,"endTime":1095.51,"body":"travel is going to look"},{"speaker":"Kristine Andali","startTime":1092.78,"endTime":1095.51,"body":"different each time. Like if you"},{"speaker":"Kristine Andali","startTime":1095.51,"endTime":1098.69,"body":"have an Airbnb, or like you're"},{"speaker":"Kristine Andali","startTime":1095.51,"endTime":1098.69,"body":"just staying in a hotel, or"},{"speaker":"Kristine Andali","startTime":1098.69,"endTime":1102.44,"body":"like, you know what it's gonna"},{"speaker":"Kristine Andali","startTime":1098.69,"endTime":1102.44,"body":"look like but you can still go"},{"speaker":"Kristine Andali","startTime":1102.44,"endTime":1109.91,"body":"in with some sort of plan. Like,"},{"speaker":"Kristine Andali","startTime":1102.44,"endTime":1109.91,"body":"I I'm on a cut. I'm in like, the"},{"speaker":"Kristine Andali","startTime":1109.91,"endTime":1113.15,"body":"last few weeks, I was"},{"speaker":"Kristine Andali","startTime":1109.91,"endTime":1113.15,"body":"technically on a cut when I went"},{"speaker":"Kristine Andali","startTime":1113.15,"endTime":1119.69,"body":"to Texas, but I wasn't in a car"},{"speaker":"Kristine Andali","startTime":1113.15,"endTime":1119.69,"body":"when I was there. And I think"},{"speaker":"Kristine Andali","startTime":1119.69,"endTime":1127.4,"body":"it's important to remember that"},{"speaker":"Kristine Andali","startTime":1119.69,"endTime":1127.4,"body":"like, how do I word this? Like,"},{"speaker":"Kristine Andali","startTime":1127.4,"endTime":1132.47,"body":"my thought process is like, I'm"},{"speaker":"Kristine Andali","startTime":1127.4,"endTime":1132.47,"body":"not the person that's like going"},{"speaker":"Kristine Andali","startTime":1132.47,"endTime":1137.84,"body":"on stage or like, this is like a"},{"speaker":"Kristine Andali","startTime":1132.47,"endTime":1137.84,"body":"super serious thing, like, and I"},{"speaker":"Kristine Andali","startTime":1137.84,"endTime":1143.75,"body":"think we can take it a little"},{"speaker":"Kristine Andali","startTime":1137.84,"endTime":1143.75,"body":"too far sometimes and like miss"},{"speaker":"Kristine Andali","startTime":1143.75,"endTime":1148.52,"body":"out on experiences and being"},{"speaker":"Kristine Andali","startTime":1143.75,"endTime":1148.52,"body":"present with people and like,"},{"speaker":"Kristine Andali","startTime":1148.64,"endTime":1151.79,"body":"I'm at restaurants and there's"},{"speaker":"Kristine Andali","startTime":1148.64,"endTime":1151.79,"body":"these these gluten, like I can't"},{"speaker":"Kristine Andali","startTime":1151.79,"endTime":1155.12,"body":"have gluten. So like there's all"},{"speaker":"Kristine Andali","startTime":1151.79,"endTime":1155.12,"body":"this like, awesome gluten free"},{"speaker":"Kristine Andali","startTime":1155.12,"endTime":1159.26,"body":"food. And I'm like, I'm not"},{"speaker":"Kristine Andali","startTime":1155.12,"endTime":1159.26,"body":"missing out on this experience"},{"speaker":"Kristine Andali","startTime":1159.26,"endTime":1163.25,"body":"to like, try these foods because"},{"speaker":"Kristine Andali","startTime":1159.26,"endTime":1163.25,"body":"I'm supposed to be in a cut. But"},{"speaker":"Kristine Andali","startTime":1163.25,"endTime":1167.69,"body":"yet I'm still mindful and"},{"speaker":"Kristine Andali","startTime":1163.25,"endTime":1167.69,"body":"intentional. So I'm, I'm eating"},{"speaker":"Kristine Andali","startTime":1167.69,"endTime":1172.34,"body":"those foods, I'm still eating"},{"speaker":"Kristine Andali","startTime":1167.69,"endTime":1172.34,"body":"protein and vegetable in each"},{"speaker":"Kristine Andali","startTime":1172.34,"endTime":1176.42,"body":"meal. They're delicious meals."},{"speaker":"Kristine Andali","startTime":1172.34,"endTime":1176.42,"body":"And then like I shared dessert"},{"speaker":"Kristine Andali","startTime":1176.42,"endTime":1181.16,"body":"with whoever I'm with or like we"},{"speaker":"Kristine Andali","startTime":1176.42,"endTime":1181.16,"body":"share appetizers. So that right"},{"speaker":"Kristine Andali","startTime":1181.16,"endTime":1184.22,"body":"there, you're still being"},{"speaker":"Kristine Andali","startTime":1181.16,"endTime":1184.22,"body":"intentional and mindful. You're"},{"speaker":"Kristine Andali","startTime":1184.22,"endTime":1187.49,"body":"still allowing yourself"},{"speaker":"Kristine Andali","startTime":1184.22,"endTime":1187.49,"body":"flexibility. You're still"},{"speaker":"Kristine Andali","startTime":1187.49,"endTime":1192.44,"body":"enjoying these experiences and"},{"speaker":"Kristine Andali","startTime":1187.49,"endTime":1192.44,"body":"this food like I'm not gonna say"},{"speaker":"Kristine Andali","startTime":1192.44,"endTime":1199.52,"body":"no to something because I'm on a"},{"speaker":"Kristine Andali","startTime":1192.44,"endTime":1199.52,"body":"cut, you know, just to lose like"},{"speaker":"Kristine Andali","startTime":1199.52,"endTime":1203.24,"body":"a few How it's like, okay, I'll"},{"speaker":"Kristine Andali","startTime":1199.52,"endTime":1203.24,"body":"extend the cut if I need to"},{"speaker":"Kristine Andali","startTime":1203.24,"endTime":1209.45,"body":"later on. But I think it's so"},{"speaker":"Kristine Andali","startTime":1203.24,"endTime":1209.45,"body":"important to not pass on those"},{"speaker":"Kristine Andali","startTime":1209.45,"endTime":1213.62,"body":"experiences or look at it as if"},{"speaker":"Kristine Andali","startTime":1209.45,"endTime":1213.62,"body":"like, you're off track or like"},{"speaker":"Kristine Andali","startTime":1213.62,"endTime":1218.66,"body":"you're making a mistake or"},{"speaker":"Kristine Andali","startTime":1213.62,"endTime":1218.66,"body":"anything like that. Yeah, I just"},{"speaker":"Kristine Andali","startTime":1218.66,"endTime":1223.1,"body":"want to talk about that, because"},{"speaker":"Kristine Andali","startTime":1218.66,"endTime":1223.1,"body":"I feel like people can start to"},{"speaker":"Kristine Andali","startTime":1223.1,"endTime":1226.22,"body":"feel guilty when they are doing"},{"speaker":"Kristine Andali","startTime":1223.1,"endTime":1226.22,"body":"nothing wrong."},{"speaker":"Johan Vesters","startTime":1228.65,"endTime":1234.02,"body":"No. Yeah. It's,"},{"speaker":"Johan Vesters","startTime":1228.65,"endTime":1234.02,"body":"again, it's going in with the"},{"speaker":"Johan Vesters","startTime":1234.02,"endTime":1237.2,"body":"right expectations, and not not"},{"speaker":"Johan Vesters","startTime":1234.02,"endTime":1237.2,"body":"assuming it to be perfect,"},{"speaker":"Johan Vesters","startTime":1237.2,"endTime":1240.02,"body":"because it's not going to be"},{"speaker":"Johan Vesters","startTime":1237.2,"endTime":1240.02,"body":"perfect, you know. And the cool"},{"speaker":"Johan Vesters","startTime":1240.02,"endTime":1243.23,"body":"thing is that it doesn't have to"},{"speaker":"Johan Vesters","startTime":1240.02,"endTime":1243.23,"body":"be and, as you mentioned, like,"},{"speaker":"Johan Vesters","startTime":1243.23,"endTime":1246.29,"body":"we don't work with people who go"},{"speaker":"Johan Vesters","startTime":1243.23,"endTime":1246.29,"body":"on stage, we don't go on stage"},{"speaker":"Johan Vesters","startTime":1246.29,"endTime":1249.83,"body":"for like a bodybuilding show. We"},{"speaker":"Johan Vesters","startTime":1246.29,"endTime":1249.83,"body":"don't have these deadlines, you"},{"speaker":"Johan Vesters","startTime":1249.83,"endTime":1254.33,"body":"know, yeah. Which is great. And,"},{"speaker":"Johan Vesters","startTime":1249.83,"endTime":1254.33,"body":"of course, I will say, you know,"},{"speaker":"Johan Vesters","startTime":1254.36,"endTime":1258.62,"body":"if we plan for a cut, and maybe"},{"speaker":"Johan Vesters","startTime":1254.36,"endTime":1258.62,"body":"those, you know, like, more"},{"speaker":"Johan Vesters","startTime":1258.62,"endTime":1262.04,"body":"flexible, like special moments,"},{"speaker":"Johan Vesters","startTime":1258.62,"endTime":1262.04,"body":"like aside, when we are in those"},{"speaker":"Johan Vesters","startTime":1262.04,"endTime":1265.97,"body":"phases, we do want to make it"},{"speaker":"Johan Vesters","startTime":1262.04,"endTime":1265.97,"body":"count, you know, but it's okay,"},{"speaker":"Johan Vesters","startTime":1266.03,"endTime":1269.21,"body":"if something goes a little bit"},{"speaker":"Johan Vesters","startTime":1266.03,"endTime":1269.21,"body":"slower than you know, than"},{"speaker":"Johan Vesters","startTime":1269.21,"endTime":1272.0,"body":"planned, because we add"},{"speaker":"Johan Vesters","startTime":1269.21,"endTime":1272.0,"body":"something like a weekend where"},{"speaker":"Johan Vesters","startTime":1272.0,"endTime":1275.57,"body":"we go away for four days, or"},{"speaker":"Johan Vesters","startTime":1272.0,"endTime":1275.57,"body":"where we take a diet break and"},{"speaker":"Johan Vesters","startTime":1275.57,"endTime":1278.27,"body":"use cardio a little bit longer"},{"speaker":"Johan Vesters","startTime":1275.57,"endTime":1278.27,"body":"afterwards, you know, as long as"},{"speaker":"Johan Vesters","startTime":1278.27,"endTime":1278.9,"body":"it's fine from"},{"speaker":"Kristine Andali","startTime":1278.9,"endTime":1281.54,"body":"before, and"},{"speaker":"Kristine Andali","startTime":1278.9,"endTime":1281.54,"body":"it's so normal to come back."},{"speaker":"Kristine Andali","startTime":1281.57,"endTime":1284.96,"body":"This is interesting, though,"},{"speaker":"Kristine Andali","startTime":1281.57,"endTime":1284.96,"body":"because it's very, very normal"},{"speaker":"Kristine Andali","startTime":1284.96,"endTime":1288.44,"body":"to come back from a trip and"},{"speaker":"Kristine Andali","startTime":1284.96,"endTime":1288.44,"body":"like be up in weight, right? For"},{"speaker":"Kristine Andali","startTime":1288.44,"endTime":1299.33,"body":"travel from different foods. But"},{"speaker":"Kristine Andali","startTime":1288.44,"endTime":1299.33,"body":"I, during my stay there, even"},{"speaker":"Kristine Andali","startTime":1299.33,"endTime":1304.16,"body":"with eating more calories, I"},{"speaker":"Kristine Andali","startTime":1299.33,"endTime":1304.16,"body":"came to I still came back like a"},{"speaker":"Kristine Andali","startTime":1304.16,"endTime":1308.33,"body":"pound under from where I"},{"speaker":"Kristine Andali","startTime":1304.16,"endTime":1308.33,"body":"started. And honestly, I truly"},{"speaker":"Kristine Andali","startTime":1308.33,"endTime":1313.25,"body":"believe it's because like, it"},{"speaker":"Kristine Andali","startTime":1308.33,"endTime":1313.25,"body":"wasn't just this free for all."},{"speaker":"Kristine Andali","startTime":1313.49,"endTime":1317.48,"body":"Like, I was still enjoying"},{"speaker":"Kristine Andali","startTime":1313.49,"endTime":1317.48,"body":"desserts, I was still enjoying"},{"speaker":"Kristine Andali","startTime":1317.48,"endTime":1321.74,"body":"appetizers I, I didn't drink, I"},{"speaker":"Kristine Andali","startTime":1317.48,"endTime":1321.74,"body":"don't drink. So that you know,"},{"speaker":"Kristine Andali","startTime":1321.74,"endTime":1324.74,"body":"changes things. But regardless,"},{"speaker":"Kristine Andali","startTime":1321.74,"endTime":1324.74,"body":"I really stayed up on my"},{"speaker":"Kristine Andali","startTime":1324.74,"endTime":1328.37,"body":"hydration. So I was having like"},{"speaker":"Kristine Andali","startTime":1324.74,"endTime":1328.37,"body":"three litres of water a day, I"},{"speaker":"Kristine Andali","startTime":1328.37,"endTime":1333.8,"body":"was still staying off all my"},{"speaker":"Kristine Andali","startTime":1328.37,"endTime":1333.8,"body":"movement. So I still kept to my"},{"speaker":"Kristine Andali","startTime":1333.8,"endTime":1338.06,"body":"routine. And I really just"},{"speaker":"Kristine Andali","startTime":1333.8,"endTime":1338.06,"body":"wanted my digestion to be in a"},{"speaker":"Kristine Andali","startTime":1338.06,"endTime":1341.78,"body":"good place. I wanted to feel"},{"speaker":"Kristine Andali","startTime":1338.06,"endTime":1341.78,"body":"good. When I came home, those"},{"speaker":"Kristine Andali","startTime":1341.78,"endTime":1344.96,"body":"were like two things that were"},{"speaker":"Kristine Andali","startTime":1341.78,"endTime":1344.96,"body":"really important to me. And then"},{"speaker":"Kristine Andali","startTime":1344.96,"endTime":1349.28,"body":"I kept in my mind the entire"},{"speaker":"Kristine Andali","startTime":1344.96,"endTime":1349.28,"body":"time when I was making my"},{"speaker":"Kristine Andali","startTime":1349.28,"endTime":1354.89,"body":"decisions. And I came home and I"},{"speaker":"Kristine Andali","startTime":1349.28,"endTime":1354.89,"body":"weighed like a pound less. And"},{"speaker":"Kristine Andali","startTime":1354.89,"endTime":1358.43,"body":"I'm like, holy crap, see, like"},{"speaker":"Kristine Andali","startTime":1354.89,"endTime":1358.43,"body":"this, this, this stuff is"},{"speaker":"Kristine Andali","startTime":1358.43,"endTime":1362.57,"body":"doable, even with eating more"},{"speaker":"Kristine Andali","startTime":1358.43,"endTime":1362.57,"body":"even with, you know, eating"},{"speaker":"Kristine Andali","startTime":1362.57,"endTime":1365.75,"body":"stuff that I don't normally eat."},{"speaker":"Kristine Andali","startTime":1362.57,"endTime":1365.75,"body":"And it was because of those"},{"speaker":"Kristine Andali","startTime":1365.78,"endTime":1370.22,"body":"other you know, things that I"},{"speaker":"Kristine Andali","startTime":1365.78,"endTime":1370.22,"body":"had in place, you know, I was"},{"speaker":"Kristine Andali","startTime":1370.22,"endTime":1372.95,"body":"still prioritizing protein are"},{"speaker":"Kristine Andali","startTime":1370.22,"endTime":1372.95,"body":"still prioritizing veggies, I"},{"speaker":"Kristine Andali","startTime":1372.95,"endTime":1376.82,"body":"was still prioritizing water"},{"speaker":"Kristine Andali","startTime":1372.95,"endTime":1376.82,"body":"movement, etc, etc. So it is"},{"speaker":"Kristine Andali","startTime":1376.82,"endTime":1381.35,"body":"doable. To have that flexibility"},{"speaker":"Kristine Andali","startTime":1376.82,"endTime":1381.35,"body":"and come home feeling good."},{"speaker":"Johan Vesters","startTime":1382.1,"endTime":1385.01,"body":"Yeah. Takes a"},{"speaker":"Johan Vesters","startTime":1382.1,"endTime":1385.01,"body":"little bit of time to get to"},{"speaker":"Johan Vesters","startTime":1385.01,"endTime":1386.36,"body":"that point. And trust"},{"speaker":"Kristine Andali","startTime":1386.36,"endTime":1390.23,"body":"me, I always in"},{"speaker":"Kristine Andali","startTime":1386.36,"endTime":1390.23,"body":"the past have dealt with"},{"speaker":"Kristine Andali","startTime":1390.47,"endTime":1394.46,"body":"digestive issues coming home"},{"speaker":"Kristine Andali","startTime":1390.47,"endTime":1394.46,"body":"from vacation, like always. And"},{"speaker":"Kristine Andali","startTime":1394.46,"endTime":1398.45,"body":"I know like a lot of people do."},{"speaker":"Kristine Andali","startTime":1394.46,"endTime":1398.45,"body":"So if you're that person like"},{"speaker":"Kristine Andali","startTime":1398.45,"endTime":1401.93,"body":"you, you may have to be more"},{"speaker":"Kristine Andali","startTime":1398.45,"endTime":1401.93,"body":"intentional. Like if you truly"},{"speaker":"Kristine Andali","startTime":1401.93,"endTime":1404.15,"body":"want to come home feeling good,"},{"speaker":"Kristine Andali","startTime":1401.93,"endTime":1404.15,"body":"you definitely have to be more"},{"speaker":"Kristine Andali","startTime":1404.15,"endTime":1407.12,"body":"intentional. And yeah, it does"},{"speaker":"Kristine Andali","startTime":1404.15,"endTime":1407.12,"body":"take time to get to that place"},{"speaker":"Kristine Andali","startTime":1407.12,"endTime":1410.54,"body":"for sure. You're gonna learn"},{"speaker":"Kristine Andali","startTime":1407.12,"endTime":1410.54,"body":"every time you travel."},{"speaker":"Johan Vesters","startTime":1439.93,"endTime":1442.69,"body":"That's, that's"},{"speaker":"Johan Vesters","startTime":1439.93,"endTime":1442.69,"body":"another thing too, where we do"},{"speaker":"Johan Vesters","startTime":1442.69,"endTime":1446.17,"body":"need to mention is I think we're"},{"speaker":"Johan Vesters","startTime":1442.69,"endTime":1446.17,"body":"going to be a little bit more"},{"speaker":"Johan Vesters","startTime":1446.17,"endTime":1448.42,"body":"flexible, but we're not going to"},{"speaker":"Johan Vesters","startTime":1446.17,"endTime":1448.42,"body":"eat like an ask for four weeks"},{"speaker":"Johan Vesters","startTime":1448.42,"endTime":1453.49,"body":"straight, you know, because"},{"speaker":"Johan Vesters","startTime":1448.42,"endTime":1453.49,"body":"that's the thing too, we, and"},{"speaker":"Johan Vesters","startTime":1453.49,"endTime":1457.15,"body":"this is a mindset thing that we"},{"speaker":"Johan Vesters","startTime":1453.49,"endTime":1457.15,"body":"need to learn again, I know it's"},{"speaker":"Johan Vesters","startTime":1457.15,"endTime":1461.2,"body":"not as easy as Okay, I'm gonna"},{"speaker":"Johan Vesters","startTime":1457.15,"endTime":1461.2,"body":"decide now to be able to do it"},{"speaker":"Johan Vesters","startTime":1461.2,"endTime":1465.58,"body":"yourself perfectly. I think in"},{"speaker":"Johan Vesters","startTime":1461.2,"endTime":1465.58,"body":"the beginning, especially a lot"},{"speaker":"Johan Vesters","startTime":1465.58,"endTime":1469.24,"body":"of people are still going to"},{"speaker":"Johan Vesters","startTime":1465.58,"endTime":1469.24,"body":"have the idea of hey, I'm gonna"},{"speaker":"Johan Vesters","startTime":1469.24,"endTime":1472.15,"body":"go modification and enjoy a"},{"speaker":"Johan Vesters","startTime":1469.24,"endTime":1472.15,"body":"little bit extra, because now I"},{"speaker":"Johan Vesters","startTime":1472.15,"endTime":1477.88,"body":"have the opportunity, you know"},{"speaker":"Johan Vesters","startTime":1472.15,"endTime":1477.88,"body":"what I mean? And, yes, we want"},{"speaker":"Johan Vesters","startTime":1477.88,"endTime":1481.51,"body":"to be more flexible, but that"},{"speaker":"Johan Vesters","startTime":1477.88,"endTime":1481.51,"body":"also needs to be something where"},{"speaker":"Johan Vesters","startTime":1481.99,"endTime":1484.0900000000001,"body":"there's something in plays where"},{"speaker":"Johan Vesters","startTime":1481.99,"endTime":1484.0900000000001,"body":"we still have the basics to kind"},{"speaker":"Johan Vesters","startTime":1484.0900000000001,"endTime":1488.14,"body":"of focus on and we are at least"},{"speaker":"Johan Vesters","startTime":1484.0900000000001,"endTime":1488.14,"body":"aware of, hey, when we do kind"},{"speaker":"Johan Vesters","startTime":1488.14,"endTime":1493.42,"body":"of go all out there are"},{"speaker":"Johan Vesters","startTime":1488.14,"endTime":1493.42,"body":"consequences, you know, we can"},{"speaker":"Johan Vesters","startTime":1493.42,"endTime":1497.2,"body":"mitigate that by focusing on"},{"speaker":"Johan Vesters","startTime":1493.42,"endTime":1497.2,"body":"those basics. And that's what I"},{"speaker":"Johan Vesters","startTime":1497.2,"endTime":1501.55,"body":"did on tour as well. I think"},{"speaker":"Johan Vesters","startTime":1497.2,"endTime":1501.55,"body":"this was like last year. I did a"},{"speaker":"Johan Vesters","startTime":1501.55,"endTime":1507.46,"body":"few tours one I tracked and I"},{"speaker":"Johan Vesters","startTime":1501.55,"endTime":1507.46,"body":"cut and I went great. I came"},{"speaker":"Johan Vesters","startTime":1507.46,"endTime":1510.94,"body":"back home from tour lighter. So"},{"speaker":"Johan Vesters","startTime":1507.46,"endTime":1510.94,"body":"that worked. I didn't do like a"},{"speaker":"Johan Vesters","startTime":1510.94,"endTime":1513.67,"body":"single like weigh in or anything"},{"speaker":"Johan Vesters","startTime":1510.94,"endTime":1513.67,"body":"with my bodyweight. I didn't"},{"speaker":"Johan Vesters","startTime":1513.67,"endTime":1517.63,"body":"wait any food. I still manage it"},{"speaker":"Johan Vesters","startTime":1513.67,"endTime":1517.63,"body":"just eyeballed it. But it was a"},{"speaker":"Johan Vesters","startTime":1517.63,"endTime":1520.3600000000001,"body":"lot of extra work. You know, it"},{"speaker":"Johan Vesters","startTime":1517.63,"endTime":1520.3600000000001,"body":"was a little bit tedious and,"},{"speaker":"Johan Vesters","startTime":1521.17,"endTime":1526.0,"body":"you know, do you need to do it?"},{"speaker":"Johan Vesters","startTime":1521.17,"endTime":1526.0,"body":"Well, I tried and I then decided"},{"speaker":"Johan Vesters","startTime":1526.0,"endTime":1528.49,"body":"like hey, you know, actually I"},{"speaker":"Johan Vesters","startTime":1526.0,"endTime":1528.49,"body":"don't really want to do that"},{"speaker":"Johan Vesters","startTime":1528.52,"endTime":1531.82,"body":"next time. Next time I did, and"},{"speaker":"Johan Vesters","startTime":1528.52,"endTime":1531.82,"body":"it was fine. I just maintain."},{"speaker":"Johan Vesters","startTime":1532.51,"endTime":1536.98,"body":"And to my point of kind of like"},{"speaker":"Johan Vesters","startTime":1532.51,"endTime":1536.98,"body":"testing something. And then"},{"speaker":"Johan Vesters","startTime":1536.98,"endTime":1540.04,"body":"learning from that, I have a"},{"speaker":"Johan Vesters","startTime":1536.98,"endTime":1540.04,"body":"client who's in the band, and"},{"speaker":"Johan Vesters","startTime":1540.04,"endTime":1544.69,"body":"they talk a lot. So he went on"},{"speaker":"Johan Vesters","startTime":1540.04,"endTime":1544.69,"body":"tour. Three weeks ago for two"},{"speaker":"Johan Vesters","startTime":1544.69,"endTime":1548.08,"body":"weeks. You just started this"},{"speaker":"Johan Vesters","startTime":1544.69,"endTime":1548.08,"body":"cut, like, just before, like,"},{"speaker":"Johan Vesters","startTime":1548.08,"endTime":1553.21,"body":"last month, this thing and from"},{"speaker":"Johan Vesters","startTime":1548.08,"endTime":1553.21,"body":"top of my head, but he was like,"},{"speaker":"Johan Vesters","startTime":1553.21,"endTime":1555.49,"body":"okay, cool. Like, I'm going to"},{"speaker":"Johan Vesters","startTime":1553.21,"endTime":1555.49,"body":"try and cut, you know, got to"},{"speaker":"Johan Vesters","startTime":1555.49,"endTime":1558.91,"body":"try and track, try be in a"},{"speaker":"Johan Vesters","startTime":1555.49,"endTime":1558.91,"body":"deficit, see how it goes? I told"},{"speaker":"Johan Vesters","startTime":1558.91,"endTime":1562.63,"body":"him, Hey, Coach, you want to try"},{"speaker":"Johan Vesters","startTime":1558.91,"endTime":1562.63,"body":"that? Sure. There are other ways"},{"speaker":"Johan Vesters","startTime":1562.63,"endTime":1566.3500000000001,"body":"to go about this. But let's give"},{"speaker":"Johan Vesters","startTime":1562.63,"endTime":1566.3500000000001,"body":"it a shot. Let's see how we do."},{"speaker":"Johan Vesters","startTime":1568.0900000000001,"endTime":1572.2,"body":"Well, schedule is crazy. A lot"},{"speaker":"Johan Vesters","startTime":1568.0900000000001,"endTime":1572.2,"body":"of times getting in the van."},{"speaker":"Johan Vesters","startTime":1572.89,"endTime":1576.76,"body":"Food is very irregular, and you"},{"speaker":"Johan Vesters","startTime":1572.89,"endTime":1576.76,"body":"know, like, a lot of like"},{"speaker":"Johan Vesters","startTime":1576.76,"endTime":1579.19,"body":"outside of your control, like a"},{"speaker":"Johan Vesters","startTime":1576.76,"endTime":1579.19,"body":"lot of crazy like travel, you"},{"speaker":"Johan Vesters","startTime":1579.19,"endTime":1582.4,"body":"know, schedule. So I ended up"},{"speaker":"Johan Vesters","startTime":1579.19,"endTime":1582.4,"body":"being a little too overwhelming."},{"speaker":"Johan Vesters","startTime":1582.43,"endTime":1585.91,"body":"You know, he didn't get as many"},{"speaker":"Johan Vesters","startTime":1582.43,"endTime":1585.91,"body":"workouts in as he wanted. But"},{"speaker":"Johan Vesters","startTime":1585.91,"endTime":1589.48,"body":"it's like, well, sure, but"},{"speaker":"Johan Vesters","startTime":1585.91,"endTime":1589.48,"body":"you're also kind of like not"},{"speaker":"Johan Vesters","startTime":1589.48,"endTime":1591.76,"body":"getting enough sleep. And his"},{"speaker":"Johan Vesters","startTime":1589.48,"endTime":1591.76,"body":"schedule is too crazy. Like, it"},{"speaker":"Johan Vesters","startTime":1591.76,"endTime":1593.83,"body":"makes sense that it's more"},{"speaker":"Johan Vesters","startTime":1591.76,"endTime":1593.83,"body":"difficult to get those things"},{"speaker":"Johan Vesters","startTime":1593.83,"endTime":1597.6100000000001,"body":"in. So we got back from a trip"},{"speaker":"Johan Vesters","startTime":1593.83,"endTime":1597.6100000000001,"body":"or he did you know, two week"},{"speaker":"Johan Vesters","startTime":1597.6100000000001,"endTime":1601.8400000000001,"body":"tour Kitco. We're dialing things"},{"speaker":"Johan Vesters","startTime":1597.6100000000001,"endTime":1601.8400000000001,"body":"back. And now your next couple"},{"speaker":"Johan Vesters","startTime":1601.8400000000001,"endTime":1604.51,"body":"of weeks is going to be at home,"},{"speaker":"Johan Vesters","startTime":1601.8400000000001,"endTime":1604.51,"body":"weighing his food, going to the"},{"speaker":"Johan Vesters","startTime":1604.51,"endTime":1608.8,"body":"gym, etc. And then after that he"},{"speaker":"Johan Vesters","startTime":1604.51,"endTime":1608.8,"body":"has another two week tour. But"},{"speaker":"Johan Vesters","startTime":1608.8,"endTime":1611.02,"body":"now we're gonna go in with a"},{"speaker":"Johan Vesters","startTime":1608.8,"endTime":1611.02,"body":"different plan, because we did"},{"speaker":"Johan Vesters","startTime":1611.02,"endTime":1614.65,"body":"try to cut and he didn't notice"},{"speaker":"Johan Vesters","startTime":1611.02,"endTime":1614.65,"body":"it was a little overwhelming. It"},{"speaker":"Johan Vesters","startTime":1614.65,"endTime":1617.08,"body":"didn't go as planned. Okay,"},{"speaker":"Johan Vesters","startTime":1614.65,"endTime":1617.08,"body":"cool. Now we're just going to"},{"speaker":"Johan Vesters","startTime":1617.08,"endTime":1620.47,"body":"try something else. We're gonna"},{"speaker":"Johan Vesters","startTime":1617.08,"endTime":1620.47,"body":"go for more almost like a"},{"speaker":"Johan Vesters","startTime":1620.77,"endTime":1624.43,"body":"intuitive kind of like"},{"speaker":"Johan Vesters","startTime":1620.77,"endTime":1624.43,"body":"maintenance kind of trial, I"},{"speaker":"Johan Vesters","startTime":1624.43,"endTime":1627.3700000000001,"body":"guess, you know, where we're"},{"speaker":"Johan Vesters","startTime":1624.43,"endTime":1627.3700000000001,"body":"just gonna focus on a couple of"},{"speaker":"Johan Vesters","startTime":1627.3700000000001,"endTime":1628.96,"body":"basics, and we'll see how that"},{"speaker":"Johan Vesters","startTime":1627.3700000000001,"endTime":1628.96,"body":"goes."},{"speaker":"Kristine Andali","startTime":1630.46,"endTime":1634.21,"body":"Yeah, I had a I"},{"speaker":"Kristine Andali","startTime":1630.46,"endTime":1634.21,"body":"had a client. That was same type"},{"speaker":"Kristine Andali","startTime":1634.21,"endTime":1636.76,"body":"of thing. Like while she's like"},{"speaker":"Kristine Andali","startTime":1634.21,"endTime":1636.76,"body":"traveling, like she's traveling,"},{"speaker":"Kristine Andali","startTime":1636.76,"endTime":1639.04,"body":"then she's home for a bit. She's"},{"speaker":"Kristine Andali","startTime":1636.76,"endTime":1639.04,"body":"traveling, she's home for a bit."},{"speaker":"Kristine Andali","startTime":1639.19,"endTime":1643.3,"body":"So we're almost like doing"},{"speaker":"Kristine Andali","startTime":1639.19,"endTime":1643.3,"body":"Matador we're like so Matador is"},{"speaker":"Kristine Andali","startTime":1643.3,"endTime":1647.1100000000001,"body":"like, you cut two weeks, you"},{"speaker":"Kristine Andali","startTime":1643.3,"endTime":1647.1100000000001,"body":"take two weeks off, you cut two"},{"speaker":"Kristine Andali","startTime":1647.1100000000001,"endTime":1650.5900000000001,"body":"weeks, you take two weeks off,"},{"speaker":"Kristine Andali","startTime":1647.1100000000001,"endTime":1650.5900000000001,"body":"but we're doing it just like"},{"speaker":"Kristine Andali","startTime":1650.5900000000001,"endTime":1653.41,"body":"different timelines. So like,"},{"speaker":"Kristine Andali","startTime":1650.5900000000001,"endTime":1653.41,"body":"she's gonna cut when she's at"},{"speaker":"Kristine Andali","startTime":1653.41,"endTime":1655.33,"body":"home, she's gonna go"},{"speaker":"Kristine Andali","startTime":1653.41,"endTime":1655.33,"body":"maintenance, when she's on"},{"speaker":"Kristine Andali","startTime":1655.33,"endTime":1658.27,"body":"vacation. She's caught when"},{"speaker":"Kristine Andali","startTime":1655.33,"endTime":1658.27,"body":"she's back. She's gonna, so it's"},{"speaker":"Kristine Andali","startTime":1658.27,"endTime":1662.41,"body":"gonna take a longer period of"},{"speaker":"Kristine Andali","startTime":1658.27,"endTime":1662.41,"body":"time. But she's, you can get"},{"speaker":"Kristine Andali","startTime":1662.41,"endTime":1666.49,"body":"best of both worlds there. So,"},{"speaker":"Kristine Andali","startTime":1662.41,"endTime":1666.49,"body":"yeah, there's so many. And one"},{"speaker":"Kristine Andali","startTime":1666.49,"endTime":1670.69,"body":"thing I wanted to add to that"},{"speaker":"Kristine Andali","startTime":1666.49,"endTime":1670.69,"body":"was like, if there is one thing"},{"speaker":"Kristine Andali","startTime":1670.9,"endTime":1681.16,"body":"that I recommend everyone do is"},{"speaker":"Kristine Andali","startTime":1670.9,"endTime":1681.16,"body":"go in to your travel. And I"},{"speaker":"Kristine Andali","startTime":1681.16,"endTime":1684.79,"body":"mean, go in with how do I want"},{"speaker":"Kristine Andali","startTime":1681.16,"endTime":1684.79,"body":"to feel while I'm there? How do"},{"speaker":"Kristine Andali","startTime":1684.79,"endTime":1688.78,"body":"I want to feel when I come home?"},{"speaker":"Kristine Andali","startTime":1684.79,"endTime":1688.78,"body":"Then when you're? When you're"},{"speaker":"Kristine Andali","startTime":1688.78,"endTime":1691.21,"body":"there? And you're doing your"},{"speaker":"Kristine Andali","startTime":1688.78,"endTime":1691.21,"body":"thing? And you're out for"},{"speaker":"Kristine Andali","startTime":1691.21,"endTime":1695.47,"body":"dinner? How's this? How's this"},{"speaker":"Kristine Andali","startTime":1691.21,"endTime":1695.47,"body":"meal gonna make me feel? Right?"},{"speaker":"Kristine Andali","startTime":1695.47,"endTime":1699.07,"body":"Can't just just check in with"},{"speaker":"Kristine Andali","startTime":1695.47,"endTime":1699.07,"body":"yourself? That's like, if, if"},{"speaker":"Kristine Andali","startTime":1699.07,"endTime":1701.8,"body":"you don't do anything else,"},{"speaker":"Kristine Andali","startTime":1699.07,"endTime":1701.8,"body":"that's what I want you to do."},{"speaker":"Kristine Andali","startTime":1701.95,"endTime":1705.76,"body":"Just constantly check in with"},{"speaker":"Kristine Andali","startTime":1701.95,"endTime":1705.76,"body":"yourself. How is this meal that"},{"speaker":"Kristine Andali","startTime":1705.76,"endTime":1709.75,"body":"I'm about to order? Gonna make"},{"speaker":"Kristine Andali","startTime":1705.76,"endTime":1709.75,"body":"me feel? How is this next drink?"},{"speaker":"Kristine Andali","startTime":1709.75,"endTime":1714.46,"body":"Gonna make me feel? Right? And"},{"speaker":"Kristine Andali","startTime":1709.75,"endTime":1714.46,"body":"you can save everything? How is"},{"speaker":"Kristine Andali","startTime":1714.46,"endTime":1719.02,"body":"this? I don't know, if I miss"},{"speaker":"Kristine Andali","startTime":1714.46,"endTime":1719.02,"body":"this workout, like, how am I"},{"speaker":"Kristine Andali","startTime":1719.02,"endTime":1722.77,"body":"going to feel? Right? Like just"},{"speaker":"Kristine Andali","startTime":1719.02,"endTime":1722.77,"body":"different things like that. It"},{"speaker":"Kristine Andali","startTime":1722.77,"endTime":1727.3,"body":"can, it can, it can help a lot"},{"speaker":"Kristine Andali","startTime":1722.77,"endTime":1727.3,"body":"with your decisions in the"},{"speaker":"Kristine Andali","startTime":1727.3,"endTime":1727.8400000000001,"body":"moment."},{"speaker":"Johan Vesters","startTime":1729.22,"endTime":1731.38,"body":"It's so good to"},{"speaker":"Johan Vesters","startTime":1729.22,"endTime":1731.38,"body":"have that awareness. And again,"},{"speaker":"Johan Vesters","startTime":1731.38,"endTime":1734.2,"body":"you do need to remind yourself,"},{"speaker":"Johan Vesters","startTime":1731.38,"endTime":1734.2,"body":"but that's such a good point"},{"speaker":"Johan Vesters","startTime":1734.2,"endTime":1738.3400000000001,"body":"that you brought up. Because I"},{"speaker":"Johan Vesters","startTime":1734.2,"endTime":1738.3400000000001,"body":"think when we do that, and we"},{"speaker":"Johan Vesters","startTime":1738.3400000000001,"endTime":1741.73,"body":"kind of sit down, we kind of"},{"speaker":"Johan Vesters","startTime":1738.3400000000001,"endTime":1741.73,"body":"know already how it's gonna feel"},{"speaker":"Johan Vesters","startTime":1741.73,"endTime":1744.58,"body":"afterwards, you know. And we all"},{"speaker":"Johan Vesters","startTime":1741.73,"endTime":1744.58,"body":"know those days where we did"},{"speaker":"Johan Vesters","startTime":1744.58,"endTime":1748.0900000000001,"body":"kind of go all out where we had"},{"speaker":"Johan Vesters","startTime":1744.58,"endTime":1748.0900000000001,"body":"too many drinks, or too much of"},{"speaker":"Johan Vesters","startTime":1748.0900000000001,"endTime":1751.54,"body":"whatever food or we kind of had"},{"speaker":"Johan Vesters","startTime":1748.0900000000001,"endTime":1751.54,"body":"the food that we knew our"},{"speaker":"Johan Vesters","startTime":1751.54,"endTime":1754.15,"body":"digestive system doesn't really"},{"speaker":"Johan Vesters","startTime":1751.54,"endTime":1754.15,"body":"well with or whatever it is, you"},{"speaker":"Johan Vesters","startTime":1754.15,"endTime":1758.74,"body":"know, we have to live with the"},{"speaker":"Johan Vesters","startTime":1754.15,"endTime":1758.74,"body":"consequences there. But like, we"},{"speaker":"Johan Vesters","startTime":1758.74,"endTime":1762.67,"body":"kind of know ahead of time"},{"speaker":"Johan Vesters","startTime":1758.74,"endTime":1762.67,"body":"already, I think. And it's cool"},{"speaker":"Johan Vesters","startTime":1762.67,"endTime":1765.91,"body":"to make more flexible decisions."},{"speaker":"Johan Vesters","startTime":1762.67,"endTime":1765.91,"body":"That's totally fine. But it's"},{"speaker":"Johan Vesters","startTime":1765.91,"endTime":1768.28,"body":"about kind of like okay, how"},{"speaker":"Johan Vesters","startTime":1765.91,"endTime":1768.28,"body":"many are we making two hours a"},{"speaker":"Johan Vesters","startTime":1768.28,"endTime":1772.21,"body":"day? How many, like better"},{"speaker":"Johan Vesters","startTime":1768.28,"endTime":1772.21,"body":"choices are we making that do"},{"speaker":"Johan Vesters","startTime":1772.21,"endTime":1775.93,"body":"benefit, you know, feeling good"},{"speaker":"Johan Vesters","startTime":1772.21,"endTime":1775.93,"body":"in that moment, but also"},{"speaker":"Johan Vesters","startTime":1775.93,"endTime":1779.08,"body":"afterwards, so that you don't go"},{"speaker":"Johan Vesters","startTime":1775.93,"endTime":1779.08,"body":"home from your trip feeling like"},{"speaker":"Johan Vesters","startTime":1779.08,"endTime":1783.22,"body":"shit. And now you have to cut"},{"speaker":"Johan Vesters","startTime":1779.08,"endTime":1783.22,"body":"for an extra couple of weeks"},{"speaker":"Johan Vesters","startTime":1783.22,"endTime":1784.66,"body":"just to make up for that. You"},{"speaker":"Johan Vesters","startTime":1783.22,"endTime":1784.66,"body":"know, I mean?"},{"speaker":"Kristine Andali","startTime":1785.1390000000001,"endTime":1788.6190000000001,"body":"Yeah, there's,"},{"speaker":"Kristine Andali","startTime":1785.1390000000001,"endTime":1788.6190000000001,"body":"yeah, there's like moments on my"},{"speaker":"Kristine Andali","startTime":1788.6190000000001,"endTime":1791.679,"body":"trip where I'm like, okay, like"},{"speaker":"Kristine Andali","startTime":1788.6190000000001,"endTime":1791.679,"body":"I made it like this meal is"},{"speaker":"Kristine Andali","startTime":1791.679,"endTime":1795.6390000000001,"body":"definitely very calorically"},{"speaker":"Kristine Andali","startTime":1791.679,"endTime":1795.6390000000001,"body":"dense, high fat. And I'm like,"},{"speaker":"Kristine Andali","startTime":1795.6390000000001,"endTime":1798.459,"body":"it's probably like I'm tracking"},{"speaker":"Kristine Andali","startTime":1795.6390000000001,"endTime":1798.459,"body":"and I'm, I know myself. I'm"},{"speaker":"Kristine Andali","startTime":1798.459,"endTime":1802.6290000000001,"body":"like, Oh, this probably isn't"},{"speaker":"Kristine Andali","startTime":1798.459,"endTime":1802.6290000000001,"body":"gonna make me feel that great,"},{"speaker":"Kristine Andali","startTime":1802.659,"endTime":1806.439,"body":"like following this, but I also"},{"speaker":"Kristine Andali","startTime":1802.659,"endTime":1806.439,"body":"not missing out on this"},{"speaker":"Kristine Andali","startTime":1806.439,"endTime":1809.949,"body":"opportunity. So I'm going to eat"},{"speaker":"Kristine Andali","startTime":1806.439,"endTime":1809.949,"body":"this food. And then the morning"},{"speaker":"Kristine Andali","startTime":1809.949,"endTime":1812.049,"body":"I'm going to drink a bunch of"},{"speaker":"Kristine Andali","startTime":1809.949,"endTime":1812.049,"body":"water and I'm going to go for a"},{"speaker":"Kristine Andali","startTime":1812.049,"endTime":1816.3690000000001,"body":"walk. So like it can go that way"},{"speaker":"Kristine Andali","startTime":1812.049,"endTime":1816.3690000000001,"body":"to like be honest with yourself"},{"speaker":"Kristine Andali","startTime":1816.3690000000001,"endTime":1821.529,"body":"like, yeah, this probably won't"},{"speaker":"Kristine Andali","startTime":1816.3690000000001,"endTime":1821.529,"body":"make me feel good. But I want to"},{"speaker":"Kristine Andali","startTime":1821.529,"endTime":1825.849,"body":"be in this moment. I want to"},{"speaker":"Kristine Andali","startTime":1821.529,"endTime":1825.849,"body":"experience this. But to get"},{"speaker":"Kristine Andali","startTime":1825.849,"endTime":1831.249,"body":"myself back to feeling good. I'm"},{"speaker":"Kristine Andali","startTime":1825.849,"endTime":1831.249,"body":"going to do this. Yeah,"},{"speaker":"Johan Vesters","startTime":1832.0900000000001,"endTime":1834.94,"body":"that's really"},{"speaker":"Johan Vesters","startTime":1832.0900000000001,"endTime":1834.94,"body":"good. And the thing, those kinds"},{"speaker":"Johan Vesters","startTime":1834.94,"endTime":1840.79,"body":"of things are often like, this"},{"speaker":"Johan Vesters","startTime":1834.94,"endTime":1840.79,"body":"should like never gets brought"},{"speaker":"Johan Vesters","startTime":1840.79,"endTime":1843.43,"body":"up, you know what I mean? When"},{"speaker":"Johan Vesters","startTime":1840.79,"endTime":1843.43,"body":"it comes to like, you know,"},{"speaker":"Johan Vesters","startTime":1843.43,"endTime":1847.3600000000001,"body":"people trying to lose body fat"},{"speaker":"Johan Vesters","startTime":1843.43,"endTime":1847.3600000000001,"body":"or chase, whatever goal is kind"},{"speaker":"Johan Vesters","startTime":1847.3600000000001,"endTime":1852.31,"body":"of like no, okay? Like, we need"},{"speaker":"Johan Vesters","startTime":1847.3600000000001,"endTime":1852.31,"body":"to be aware of our choices. And"},{"speaker":"Johan Vesters","startTime":1853.15,"endTime":1855.94,"body":"just be proactive, because"},{"speaker":"Johan Vesters","startTime":1853.15,"endTime":1855.94,"body":"everything you just mentioned is"},{"speaker":"Johan Vesters","startTime":1855.94,"endTime":1859.33,"body":"all proactive. It's not"},{"speaker":"Johan Vesters","startTime":1855.94,"endTime":1859.33,"body":"reactive. It's not that you went"},{"speaker":"Johan Vesters","startTime":1859.33,"endTime":1863.17,"body":"on your trip. And you're like,"},{"speaker":"Johan Vesters","startTime":1859.33,"endTime":1863.17,"body":"oh, shit, okay, so what I'm"},{"speaker":"Johan Vesters","startTime":1863.17,"endTime":1866.17,"body":"going to have for food and you"},{"speaker":"Johan Vesters","startTime":1863.17,"endTime":1866.17,"body":"know, I'll just eat whatever and"},{"speaker":"Johan Vesters","startTime":1866.53,"endTime":1869.44,"body":"get my you know, my water, okay,"},{"speaker":"Johan Vesters","startTime":1866.53,"endTime":1869.44,"body":"I guess I'll drink some water."},{"speaker":"Johan Vesters","startTime":1869.44,"endTime":1872.74,"body":"If you're not in that, like now."},{"speaker":"Johan Vesters","startTime":1869.44,"endTime":1872.74,"body":"It's like proactive you, you go"},{"speaker":"Johan Vesters","startTime":1872.74,"endTime":1877.18,"body":"in with a plan. And that way you"},{"speaker":"Johan Vesters","startTime":1872.74,"endTime":1877.18,"body":"get to enjoy that trip to the"},{"speaker":"Johan Vesters","startTime":1877.18,"endTime":1880.8400000000001,"body":"fullest. You may like better"},{"speaker":"Johan Vesters","startTime":1877.18,"endTime":1880.8400000000001,"body":"choices was feeling good, right?"},{"speaker":"Johan Vesters","startTime":1881.29,"endTime":1885.52,"body":"Flexible choices to and then"},{"speaker":"Johan Vesters","startTime":1881.29,"endTime":1885.52,"body":"when you're back, you're glad"},{"speaker":"Johan Vesters","startTime":1885.52,"endTime":1888.8500000000001,"body":"you that that you're glad you"},{"speaker":"Johan Vesters","startTime":1885.52,"endTime":1888.8500000000001,"body":"went on that trip. Proactively"},{"speaker":"Johan Vesters","startTime":1889.27,"endTime":1891.8500000000001,"body":"got the most out of it, and that"},{"speaker":"Johan Vesters","startTime":1889.27,"endTime":1891.8500000000001,"body":"you still feel good. You know?"},{"speaker":"Johan Vesters","startTime":1895.6000000000001,"endTime":1898.93,"body":"What to think well wrap it up"},{"speaker":"Johan Vesters","startTime":1895.6000000000001,"endTime":1898.93,"body":"for the week. Yeah, I"},{"speaker":"Unknown","startTime":1898.96,"endTime":1899.71,"body":"think that's good. I"},{"speaker":"Johan Vesters","startTime":1899.74,"endTime":1901.45,"body":"think we we"},{"speaker":"Johan Vesters","startTime":1899.74,"endTime":1901.45,"body":"covered everything that we"},{"speaker":"Johan Vesters","startTime":1901.45,"endTime":1904.8700000000001,"body":"wanted to chat about. You have"},{"speaker":"Johan Vesters","startTime":1901.45,"endTime":1904.8700000000001,"body":"any other updates you want to"},{"speaker":"Johan Vesters","startTime":1904.8700000000001,"endTime":1907.51,"body":"share with us with the listener?"},{"speaker":"Unknown","startTime":1909.94,"endTime":1910.69,"body":"Oh, I'm so"},{"speaker":"Johan Vesters","startTime":1911.92,"endTime":1913.99,"body":"awesome. That I"},{"speaker":"Johan Vesters","startTime":1911.92,"endTime":1913.99,"body":"will talk to you very soon."},{"speaker":"Johan Vesters","startTime":1913.99,"endTime":1917.77,"body":"Kristine probably in in just"},{"speaker":"Johan Vesters","startTime":1913.99,"endTime":1917.77,"body":"about two weeks from now. great"},{"speaker":"Johan Vesters","startTime":1917.8,"endTime":1921.55,"body":"rest of your month or the first"},{"speaker":"Johan Vesters","startTime":1917.8,"endTime":1921.55,"body":"half of June. And to listener"},{"speaker":"Johan Vesters","startTime":1921.55,"endTime":1922.93,"body":"our we'll see you next week."}]}