{"version":"1.0.0","segments":[{"speaker":"Johan Vesters","startTime":0.0,"endTime":1.47,"body":"What's up, guys?"},{"speaker":"Johan Vesters","startTime":0.0,"endTime":1.47,"body":"Welcome back to Talking"},{"speaker":"Johan Vesters","startTime":1.47,"endTime":4.41,"body":"Nutrition episode 56. Today, I"},{"speaker":"Johan Vesters","startTime":1.47,"endTime":4.41,"body":"was just telling Christina,"},{"speaker":"Johan Vesters","startTime":4.41,"endTime":9.42,"body":"we're almost a year in to the"},{"speaker":"Johan Vesters","startTime":4.41,"endTime":9.42,"body":"podcast. We got our anniversary"},{"speaker":"Johan Vesters","startTime":9.42,"endTime":13.02,"body":"episode coming up in just about"},{"speaker":"Johan Vesters","startTime":9.42,"endTime":13.02,"body":"three to three weeks I think."},{"speaker":"Johan Vesters","startTime":14.07,"endTime":18.69,"body":"Which I feel like we've been"},{"speaker":"Johan Vesters","startTime":14.07,"endTime":18.69,"body":"doing well. The more I look into"},{"speaker":"Johan Vesters","startTime":18.69,"endTime":21.21,"body":"stuff, podcasting, those kind of"},{"speaker":"Johan Vesters","startTime":18.69,"endTime":21.21,"body":"things. I was here like, you"},{"speaker":"Johan Vesters","startTime":21.21,"endTime":23.31,"body":"know, most people don't make it"},{"speaker":"Johan Vesters","startTime":21.21,"endTime":23.31,"body":"past like five episodes,"},{"speaker":"Johan Vesters","startTime":23.31,"endTime":25.59,"body":"whatever it is, like, I don't"},{"speaker":"Johan Vesters","startTime":23.31,"endTime":25.59,"body":"know. We're still here. So"},{"speaker":"Johan Vesters","startTime":25.59,"endTime":29.58,"body":"really? Yeah, maybe it's not"},{"speaker":"Johan Vesters","startTime":25.59,"endTime":29.58,"body":"five but like, very low number."},{"speaker":"Johan Vesters","startTime":29.58,"endTime":29.94,"body":"So."},{"speaker":"Kristine Andali","startTime":31.98,"endTime":36.57,"body":"Yeah, and just"},{"speaker":"Kristine Andali","startTime":31.98,"endTime":36.57,"body":"like comparing how we did he"},{"speaker":"Kristine Andali","startTime":36.6,"endTime":38.49,"body":"like the first episode today"},{"speaker":"Kristine Andali","startTime":36.6,"endTime":38.49,"body":"now?"},{"speaker":"Johan Vesters","startTime":39.09,"endTime":41.55,"body":"Oh, 100%. It's"},{"speaker":"Johan Vesters","startTime":39.09,"endTime":41.55,"body":"crazy. Those"},{"speaker":"Kristine Andali","startTime":41.55,"endTime":43.26,"body":"first few"},{"speaker":"Kristine Andali","startTime":41.55,"endTime":43.26,"body":"episodes are like,"},{"speaker":"Johan Vesters","startTime":44.46,"endTime":47.64,"body":"yeah, no. It's"},{"speaker":"Johan Vesters","startTime":44.46,"endTime":47.64,"body":"it's funny too, though. Like,"},{"speaker":"Johan Vesters","startTime":47.64,"endTime":50.94,"body":"it's the same with content and"},{"speaker":"Johan Vesters","startTime":47.64,"endTime":50.94,"body":"everything. Because you look"},{"speaker":"Johan Vesters","startTime":50.94,"endTime":53.46,"body":"back hammock? Yeah. Sounds like"},{"speaker":"Johan Vesters","startTime":50.94,"endTime":53.46,"body":"you know, super awkward or"},{"speaker":"Johan Vesters","startTime":53.46,"endTime":56.31,"body":"whatever. They always grow"},{"speaker":"Johan Vesters","startTime":53.46,"endTime":56.31,"body":"still. And we still are. So it's"},{"speaker":"Johan Vesters","startTime":56.31,"endTime":61.44,"body":"cool. Oh, now with this summer,"},{"speaker":"Johan Vesters","startTime":56.31,"endTime":61.44,"body":"right? We're in the middle of"},{"speaker":"Johan Vesters","startTime":61.44,"endTime":66.81,"body":"summer. It's a bit of a weird"},{"speaker":"Johan Vesters","startTime":61.44,"endTime":66.81,"body":"time. A lot of people are still"},{"speaker":"Johan Vesters","startTime":66.81,"endTime":70.2,"body":"kind of like waiting. So let's"},{"speaker":"Johan Vesters","startTime":66.81,"endTime":70.2,"body":"talk about that. Because I"},{"speaker":"Johan Vesters","startTime":70.2,"endTime":73.41,"body":"think, you know, with August,"},{"speaker":"Johan Vesters","startTime":70.2,"endTime":73.41,"body":"maybe September coming up,"},{"speaker":"Johan Vesters","startTime":74.22,"endTime":77.31,"body":"people going back to school,"},{"speaker":"Johan Vesters","startTime":74.22,"endTime":77.31,"body":"work, whatever the trips are"},{"speaker":"Johan Vesters","startTime":77.31,"endTime":79.47,"body":"done, we're going back to a"},{"speaker":"Johan Vesters","startTime":77.31,"endTime":79.47,"body":"little bit more of a normal kind"},{"speaker":"Johan Vesters","startTime":79.47,"endTime":83.67,"body":"of season, where we might be"},{"speaker":"Johan Vesters","startTime":79.47,"endTime":83.67,"body":"cutting, we might be bulking"},{"speaker":"Johan Vesters","startTime":83.67,"endTime":89.13,"body":"whatever. What should we do kind"},{"speaker":"Johan Vesters","startTime":83.67,"endTime":89.13,"body":"of like in the meantime, because"},{"speaker":"Johan Vesters","startTime":89.58,"endTime":92.01,"body":"I think people are still waiting"},{"speaker":"Johan Vesters","startTime":89.58,"endTime":92.01,"body":"for that moment. It's kind of"},{"speaker":"Johan Vesters","startTime":92.01,"endTime":95.73,"body":"like, okay, I've got summer and"},{"speaker":"Johan Vesters","startTime":92.01,"endTime":95.73,"body":"then then I'll start again, I"},{"speaker":"Johan Vesters","startTime":95.73,"endTime":99.9,"body":"think we could still do some"},{"speaker":"Johan Vesters","startTime":95.73,"endTime":99.9,"body":"stuff, you know, because it's"},{"speaker":"Johan Vesters","startTime":99.9,"endTime":102.69,"body":"all about like getting a"},{"speaker":"Johan Vesters","startTime":99.9,"endTime":102.69,"body":"headstart, instead of not doing"},{"speaker":"Johan Vesters","startTime":102.69,"endTime":106.62,"body":"anything. We could already do at"},{"speaker":"Johan Vesters","startTime":102.69,"endTime":106.62,"body":"least something without being"},{"speaker":"Johan Vesters","startTime":106.62,"endTime":110.4,"body":"very strict or diligent with our"},{"speaker":"Johan Vesters","startTime":106.62,"endTime":110.4,"body":"trician. It kind of like set"},{"speaker":"Johan Vesters","startTime":110.4,"endTime":112.98,"body":"yourself up for success, because"},{"speaker":"Johan Vesters","startTime":110.4,"endTime":112.98,"body":"we don't really want to figure"},{"speaker":"Johan Vesters","startTime":112.98,"endTime":115.71,"body":"things out, if we're trying to"},{"speaker":"Johan Vesters","startTime":112.98,"endTime":115.71,"body":"get started with like a cot, for"},{"speaker":"Johan Vesters","startTime":115.71,"endTime":119.91,"body":"example. So wanted to kind of"},{"speaker":"Johan Vesters","startTime":115.71,"endTime":119.91,"body":"tie this back into Season Two of"},{"speaker":"Johan Vesters","startTime":119.91,"endTime":123.09,"body":"nutrition once again, that we"},{"speaker":"Johan Vesters","startTime":119.91,"endTime":123.09,"body":"talked about recently. But the"},{"speaker":"Johan Vesters","startTime":123.09,"endTime":125.61,"body":"thing that we do kind of like,"},{"speaker":"Johan Vesters","startTime":123.09,"endTime":125.61,"body":"why don't we get someone"},{"speaker":"Johan Vesters","startTime":125.61,"endTime":129.84,"body":"started, you know. But before we"},{"speaker":"Johan Vesters","startTime":125.61,"endTime":129.84,"body":"get into the episode, Kristine,"},{"speaker":"Johan Vesters","startTime":129.84,"endTime":130.83,"body":"you have any updates?"},{"speaker":"Kristine Andali","startTime":133.71,"endTime":137.97,"body":"Yeah, so this"},{"speaker":"Kristine Andali","startTime":133.71,"endTime":137.97,"body":"is the last week of K training."},{"speaker":"Kristine Andali","startTime":138.3,"endTime":144.93,"body":"So it was kind of like a"},{"speaker":"Kristine Andali","startTime":138.3,"endTime":144.93,"body":"bittersweet thing. I also now"},{"speaker":"Kristine Andali","startTime":144.93,"endTime":148.62,"body":"have a mental health"},{"speaker":"Kristine Andali","startTime":144.93,"endTime":148.62,"body":"professional on Kay nutrition."},{"speaker":"Kristine Andali","startTime":149.4,"endTime":155.97,"body":"Her name is Anna Kennedy, and"},{"speaker":"Kristine Andali","startTime":149.4,"endTime":155.97,"body":"she is in freaking fantastic. My"},{"speaker":"Kristine Andali","startTime":155.97,"endTime":162.87,"body":"clients love her. So what we've"},{"speaker":"Kristine Andali","startTime":155.97,"endTime":162.87,"body":"done is like we've, we've"},{"speaker":"Kristine Andali","startTime":162.93,"endTime":165.9,"body":"figured out okay, any new"},{"speaker":"Kristine Andali","startTime":162.93,"endTime":165.9,"body":"clients that come on, they get a"},{"speaker":"Kristine Andali","startTime":165.9,"endTime":169.56,"body":"free discovery call with her."},{"speaker":"Kristine Andali","startTime":165.9,"endTime":169.56,"body":"And then from there, they get"},{"speaker":"Kristine Andali","startTime":169.56,"endTime":174.54,"body":"like significant discount rates"},{"speaker":"Kristine Andali","startTime":169.56,"endTime":174.54,"body":"that you really like would be"},{"speaker":"Kristine Andali","startTime":174.54,"endTime":180.24,"body":"hard to find outside of, you"},{"speaker":"Kristine Andali","startTime":174.54,"endTime":180.24,"body":"know, just a normal guy going"},{"speaker":"Kristine Andali","startTime":180.24,"endTime":182.85,"body":"and going going to get therapy"},{"speaker":"Kristine Andali","startTime":180.24,"endTime":182.85,"body":"somewhere like rates are"},{"speaker":"Kristine Andali","startTime":183.21,"endTime":187.08,"body":"typically pretty freakin high."},{"speaker":"Kristine Andali","startTime":183.21,"endTime":187.08,"body":"Especially if you don't have"},{"speaker":"Kristine Andali","startTime":188.31,"endTime":193.41,"body":"insurance. So we really tried to"},{"speaker":"Kristine Andali","startTime":188.31,"endTime":193.41,"body":"work on that and come up with a"},{"speaker":"Kristine Andali","startTime":193.41,"endTime":197.67,"body":"price where it wouldn't be like"},{"speaker":"Kristine Andali","startTime":193.41,"endTime":197.67,"body":"adding too much, you know,"},{"speaker":"Kristine Andali","startTime":197.7,"endTime":201.66,"body":"because clients are already"},{"speaker":"Kristine Andali","startTime":197.7,"endTime":201.66,"body":"paying for my nutrition"},{"speaker":"Kristine Andali","startTime":201.66,"endTime":204.54,"body":"coaching. So anyways, I'm"},{"speaker":"Kristine Andali","startTime":201.66,"endTime":204.54,"body":"really, really excited about"},{"speaker":"Kristine Andali","startTime":204.54,"endTime":209.61,"body":"that, she's going to be doing"},{"speaker":"Kristine Andali","startTime":204.54,"endTime":209.61,"body":"some, like guest speaker stuff"},{"speaker":"Kristine Andali","startTime":209.61,"endTime":213.24,"body":"for the clients and then we have"},{"speaker":"Kristine Andali","startTime":209.61,"endTime":213.24,"body":"a community space, so she's"},{"speaker":"Kristine Andali","startTime":213.24,"endTime":218.04,"body":"going to be in there as well. So"},{"speaker":"Kristine Andali","startTime":213.24,"endTime":218.04,"body":"that's really exciting. I'm"},{"speaker":"Kristine Andali","startTime":218.04,"endTime":224.04,"body":"excited for that. And then"},{"speaker":"Kristine Andali","startTime":218.04,"endTime":224.04,"body":"actually on Friday, I have a"},{"speaker":"Kristine Andali","startTime":224.04,"endTime":230.25,"body":"call with a potential assistant"},{"speaker":"Kristine Andali","startTime":224.04,"endTime":230.25,"body":"coach that I might be bringing"},{"speaker":"Kristine Andali","startTime":230.25,"endTime":235.74,"body":"on I'm finally just like handing"},{"speaker":"Kristine Andali","startTime":230.25,"endTime":235.74,"body":"over the rage a little bit,"},{"speaker":"Kristine Andali","startTime":235.83,"endTime":240.9,"body":"which is hard because you know,"},{"speaker":"Kristine Andali","startTime":235.83,"endTime":240.9,"body":"it's like your business and you"},{"speaker":"Kristine Andali","startTime":240.9,"endTime":245.31,"body":"do things a certain way and you"},{"speaker":"Kristine Andali","startTime":240.9,"endTime":245.31,"body":"talk to people a certain way and"},{"speaker":"Kristine Andali","startTime":246.12,"endTime":250.59,"body":"so it's nerve wracking, but at"},{"speaker":"Kristine Andali","startTime":246.12,"endTime":250.59,"body":"the same time it's it's"},{"speaker":"Kristine Andali","startTime":250.59,"endTime":256.86,"body":"necessary that being said, She's"},{"speaker":"Kristine Andali","startTime":250.59,"endTime":256.86,"body":"has been a nutrition coach for a"},{"speaker":"Kristine Andali","startTime":256.86,"endTime":262.14,"body":"long time and she's actually"},{"speaker":"Kristine Andali","startTime":256.86,"endTime":262.14,"body":"been my client for about six or"},{"speaker":"Kristine Andali","startTime":262.14,"endTime":267.87,"body":"so months right now. Which I"},{"speaker":"Kristine Andali","startTime":262.14,"endTime":267.87,"body":"really like because she knows"},{"speaker":"Kristine Andali","startTime":267.9,"endTime":273.96,"body":"how I read things you know how"},{"speaker":"Kristine Andali","startTime":267.9,"endTime":273.96,"body":"my coaching style all of that so"},{"speaker":"Kristine Andali","startTime":274.62,"endTime":278.7,"body":"I'm really looking forward to"},{"speaker":"Kristine Andali","startTime":274.62,"endTime":278.7,"body":"just seeing if it works if it"},{"speaker":"Kristine Andali","startTime":278.7,"endTime":284.85,"body":"doesn't, it is what it is. But"},{"speaker":"Kristine Andali","startTime":278.7,"endTime":284.85,"body":"that potentially happening soon."},{"speaker":"Kristine Andali","startTime":286.44,"endTime":293.73,"body":"What else feel like that's it"},{"speaker":"Kristine Andali","startTime":286.44,"endTime":293.73,"body":"right now. Cool."},{"speaker":"Johan Vesters","startTime":294.75,"endTime":296.52,"body":"So it's good."},{"speaker":"Johan Vesters","startTime":294.75,"endTime":296.52,"body":"That's exciting to you to grow"},{"speaker":"Johan Vesters","startTime":296.52,"endTime":299.49,"body":"right? It's cool to bring people"},{"speaker":"Johan Vesters","startTime":296.52,"endTime":299.49,"body":"in and I think especially having"},{"speaker":"Johan Vesters","startTime":299.49,"endTime":303.0,"body":"so on On the mental health side"},{"speaker":"Johan Vesters","startTime":299.49,"endTime":303.0,"body":"of things, you know, to to help"},{"speaker":"Johan Vesters","startTime":303.0,"endTime":306.27,"body":"people, they're just huge"},{"speaker":"Johan Vesters","startTime":303.0,"endTime":306.27,"body":"because of me, you and me get"},{"speaker":"Johan Vesters","startTime":306.27,"endTime":310.05,"body":"this all the time. It's like,"},{"speaker":"Johan Vesters","startTime":306.27,"endTime":310.05,"body":"some check ins almost turned"},{"speaker":"Johan Vesters","startTime":310.05,"endTime":313.11,"body":"into like a therapy session,"},{"speaker":"Johan Vesters","startTime":310.05,"endTime":313.11,"body":"which we can't really do anyway."},{"speaker":"Johan Vesters","startTime":313.11,"endTime":316.5,"body":"But like big time, people really"},{"speaker":"Johan Vesters","startTime":313.11,"endTime":316.5,"body":"share a lot of stuff, you know,"},{"speaker":"Johan Vesters","startTime":317.25,"endTime":319.62,"body":"which is great, because they"},{"speaker":"Johan Vesters","startTime":317.25,"endTime":319.62,"body":"also need someone to talk to"},{"speaker":"Johan Vesters","startTime":319.62,"endTime":323.19,"body":"you. But you know, at some"},{"speaker":"Johan Vesters","startTime":319.62,"endTime":323.19,"body":"point, we also need to kind of"},{"speaker":"Johan Vesters","startTime":323.19,"endTime":326.4,"body":"refer our than how great is it"},{"speaker":"Johan Vesters","startTime":323.19,"endTime":326.4,"body":"just to have someone in your, in"},{"speaker":"Johan Vesters","startTime":326.4,"endTime":328.02,"body":"your network and on super cool?"},{"speaker":"Kristine Andali","startTime":328.05,"endTime":331.41,"body":"Yes, it's"},{"speaker":"Kristine Andali","startTime":328.05,"endTime":331.41,"body":"awesome. Yeah."},{"speaker":"Johan Vesters","startTime":332.1,"endTime":334.29,"body":"That's super"},{"speaker":"Johan Vesters","startTime":332.1,"endTime":334.29,"body":"good. Cool. Yeah, I just got"},{"speaker":"Johan Vesters","startTime":334.29,"endTime":337.62,"body":"back from our trip, right. So"},{"speaker":"Johan Vesters","startTime":334.29,"endTime":337.62,"body":"last Tuesday evening, we got"},{"speaker":"Johan Vesters","startTime":337.62,"endTime":341.58,"body":"back a great time. Other than my"},{"speaker":"Johan Vesters","startTime":337.62,"endTime":341.58,"body":"first day, like, legit, we got"},{"speaker":"Johan Vesters","startTime":341.58,"endTime":345.66,"body":"home, I got so sick. The first"},{"speaker":"Johan Vesters","startTime":341.58,"endTime":345.66,"body":"day, it was just going, like"},{"speaker":"Johan Vesters","startTime":345.72,"endTime":351.84,"body":"crazy fever. My resting heart"},{"speaker":"Johan Vesters","startTime":345.72,"endTime":351.84,"body":"rate was like 85. I saw it on my"},{"speaker":"Johan Vesters","startTime":351.84,"endTime":354.3,"body":"whoop data, right. So my"},{"speaker":"Johan Vesters","startTime":351.84,"endTime":354.3,"body":"respiratory rate was like, way"},{"speaker":"Johan Vesters","startTime":354.3,"endTime":357.66,"body":"up, I had like crazy fever as"},{"speaker":"Johan Vesters","startTime":354.3,"endTime":357.66,"body":"well. So that first day, I was"},{"speaker":"Johan Vesters","startTime":357.66,"endTime":363.0,"body":"just in bed. But then after"},{"speaker":"Johan Vesters","startTime":357.66,"endTime":363.0,"body":"that, so we got to catch up. Um,"},{"speaker":"Johan Vesters","startTime":363.66,"endTime":367.98,"body":"got to it again. See my friends"},{"speaker":"Johan Vesters","startTime":363.66,"endTime":367.98,"body":"family was great time. But then"},{"speaker":"Johan Vesters","startTime":367.98,"endTime":370.68,"body":"getting back into work now is a"},{"speaker":"Johan Vesters","startTime":367.98,"endTime":370.68,"body":"lot to catch up with, you know,"},{"speaker":"Johan Vesters","startTime":371.28,"endTime":375.99,"body":"it's been quite the building"},{"speaker":"Johan Vesters","startTime":371.28,"endTime":375.99,"body":"season this year so far. And you"},{"speaker":"Johan Vesters","startTime":375.99,"endTime":380.19,"body":"know, q3 is going to be exact"},{"speaker":"Johan Vesters","startTime":375.99,"endTime":380.19,"body":"same q4, fun fact, we're"},{"speaker":"Johan Vesters","startTime":380.19,"endTime":383.13,"body":"actually going to try and bring"},{"speaker":"Johan Vesters","startTime":380.19,"endTime":383.13,"body":"someone in as well. So we're"},{"speaker":"Johan Vesters","startTime":383.13,"endTime":386.76,"body":"kind of like working on that"},{"speaker":"Johan Vesters","startTime":383.13,"endTime":386.76,"body":"stuff now. Right, trying to get"},{"speaker":"Johan Vesters","startTime":386.76,"endTime":392.55,"body":"people on. Ky wise, we're pretty"},{"speaker":"Johan Vesters","startTime":386.76,"endTime":392.55,"body":"much kept pretty soon, which is"},{"speaker":"Johan Vesters","startTime":392.55,"endTime":396.51,"body":"really cool. So we'll be started"},{"speaker":"Johan Vesters","startTime":392.55,"endTime":396.51,"body":"with a waiting list. At some"},{"speaker":"Johan Vesters","startTime":396.51,"endTime":399.3,"body":"point, maybe this quarter, which"},{"speaker":"Johan Vesters","startTime":396.51,"endTime":399.3,"body":"is coming now. It's it's a good"},{"speaker":"Johan Vesters","startTime":399.3,"endTime":401.76,"body":"place to be in, and we could"},{"speaker":"Johan Vesters","startTime":399.3,"endTime":401.76,"body":"just focus on our clients, you"},{"speaker":"Johan Vesters","startTime":401.76,"endTime":406.32,"body":"know? Yeah. But again, you know,"},{"speaker":"Johan Vesters","startTime":401.76,"endTime":406.32,"body":"getting getting out of that"},{"speaker":"Johan Vesters","startTime":406.32,"endTime":409.71,"body":"vacation mode back into work."},{"speaker":"Johan Vesters","startTime":406.32,"endTime":409.71,"body":"Take a couple days to Karaganda"},{"speaker":"Johan Vesters","startTime":409.71,"endTime":410.55,"body":"to you, you know,"},{"speaker":"Kristine Andali","startTime":410.58,"endTime":411.51,"body":"it's hard."},{"speaker":"Johan Vesters","startTime":413.4,"endTime":414.93,"body":"Like you were"},{"speaker":"Johan Vesters","startTime":413.4,"endTime":414.93,"body":"saying just now to like, it's"},{"speaker":"Johan Vesters","startTime":414.96,"endTime":417.12,"body":"like, the longer you kind of"},{"speaker":"Johan Vesters","startTime":414.96,"endTime":417.12,"body":"take a break, the harder it"},{"speaker":"Johan Vesters","startTime":417.12,"endTime":422.22,"body":"gets. And, I mean, it was like a"},{"speaker":"Johan Vesters","startTime":417.12,"endTime":422.22,"body":"week ish we could have, but I"},{"speaker":"Johan Vesters","startTime":422.22,"endTime":425.52,"body":"haven't had that much time off"},{"speaker":"Johan Vesters","startTime":422.22,"endTime":425.52,"body":"since you know, 2020. So it's"},{"speaker":"Johan Vesters","startTime":425.52,"endTime":429.27,"body":"kind of like weird, you know?"},{"speaker":"Johan Vesters","startTime":425.52,"endTime":429.27,"body":"But okay, yeah, we're back ed."},{"speaker":"Johan Vesters","startTime":430.83,"endTime":434.4,"body":"So, today's topic, right, so"},{"speaker":"Johan Vesters","startTime":430.83,"endTime":434.4,"body":"getting getting a head start for"},{"speaker":"Johan Vesters","startTime":434.43,"endTime":438.03,"body":"for after summer, because I've"},{"speaker":"Johan Vesters","startTime":434.43,"endTime":438.03,"body":"had these chats with a bunch of"},{"speaker":"Johan Vesters","startTime":438.03,"endTime":440.88,"body":"people now, in our group"},{"speaker":"Johan Vesters","startTime":438.03,"endTime":440.88,"body":"coaching programme in the free"},{"speaker":"Johan Vesters","startTime":440.88,"endTime":445.23,"body":"group. My one on one clients,"},{"speaker":"Johan Vesters","startTime":440.88,"endTime":445.23,"body":"like, we have so many different"},{"speaker":"Johan Vesters","startTime":445.23,"endTime":449.7,"body":"things going on, then we simply"},{"speaker":"Johan Vesters","startTime":445.23,"endTime":449.7,"body":"cannot look at you know, summer"},{"speaker":"Johan Vesters","startTime":449.7,"endTime":453.09,"body":"as the exact same as, like,"},{"speaker":"Johan Vesters","startTime":449.7,"endTime":453.09,"body":"let's say September or, you"},{"speaker":"Johan Vesters","startTime":453.09,"endTime":455.7,"body":"know, any month when most people"},{"speaker":"Johan Vesters","startTime":453.09,"endTime":455.7,"body":"are just kind of like working"},{"speaker":"Johan Vesters","startTime":455.7,"endTime":458.34,"body":"doing your thing. Maybe we got"},{"speaker":"Johan Vesters","startTime":455.7,"endTime":458.34,"body":"some stuff during the weekends,"},{"speaker":"Johan Vesters","startTime":458.7,"endTime":463.23,"body":"but we are able to do like a"},{"speaker":"Johan Vesters","startTime":458.7,"endTime":463.23,"body":"cut, for example, or in bulk. So"},{"speaker":"Johan Vesters","startTime":464.7,"endTime":468.69,"body":"with your clients currently,"},{"speaker":"Johan Vesters","startTime":464.7,"endTime":468.69,"body":"Kristine, how do you gotta go"},{"speaker":"Johan Vesters","startTime":468.69,"endTime":470.61,"body":"about that? Like, what do you"},{"speaker":"Johan Vesters","startTime":468.69,"endTime":470.61,"body":"what do you do? It's gotta like"},{"speaker":"Johan Vesters","startTime":470.61,"endTime":475.77,"body":"before going into summer? What"},{"speaker":"Johan Vesters","startTime":470.61,"endTime":475.77,"body":"do you say? Going into it? Kind"},{"speaker":"Johan Vesters","startTime":475.77,"endTime":479.37,"body":"of like setting them up with the"},{"speaker":"Johan Vesters","startTime":475.77,"endTime":479.37,"body":"right expectations? getting them"},{"speaker":"Johan Vesters","startTime":479.37,"endTime":481.32,"body":"ready for after summer, if that"},{"speaker":"Johan Vesters","startTime":479.37,"endTime":481.32,"body":"makes sense?"},{"speaker":"Kristine Andali","startTime":513.14,"endTime":520.76,"body":"Well I, you"},{"speaker":"Kristine Andali","startTime":513.14,"endTime":520.76,"body":"know, ideally, like, like, I"},{"speaker":"Kristine Andali","startTime":520.76,"endTime":524.9300000000001,"body":"understand the concept of like,"},{"speaker":"Kristine Andali","startTime":520.76,"endTime":524.9300000000001,"body":"you know, summers going to look"},{"speaker":"Kristine Andali","startTime":524.9300000000001,"endTime":531.44,"body":"different and whatnot, but I do"},{"speaker":"Kristine Andali","startTime":524.9300000000001,"endTime":531.44,"body":"like them to be in a place where"},{"speaker":"Kristine Andali","startTime":531.44,"endTime":539.1800000000001,"body":"like, these events and whatnot"},{"speaker":"Kristine Andali","startTime":531.44,"endTime":539.1800000000001,"body":"isn't something that throws them"},{"speaker":"Kristine Andali","startTime":539.1800000000001,"endTime":546.5600000000001,"body":"way off track, no matter what"},{"speaker":"Kristine Andali","startTime":539.1800000000001,"endTime":546.5600000000001,"body":"season it is. So we work on that"},{"speaker":"Kristine Andali","startTime":546.5600000000001,"endTime":551.1500000000001,"body":"throughout the whole coaching"},{"speaker":"Kristine Andali","startTime":546.5600000000001,"endTime":551.1500000000001,"body":"process, you know, from the very"},{"speaker":"Kristine Andali","startTime":551.1500000000001,"endTime":556.19,"body":"beginning to not have the"},{"speaker":"Kristine Andali","startTime":551.1500000000001,"endTime":556.19,"body":"seasons completely throw them"},{"speaker":"Kristine Andali","startTime":556.22,"endTime":563.1800000000001,"body":"off. So I, you know, I feel like"},{"speaker":"Kristine Andali","startTime":556.22,"endTime":563.1800000000001,"body":"that's, I don't necessarily like"},{"speaker":"Kristine Andali","startTime":563.21,"endTime":567.23,"body":"say things, it's just stuff that"},{"speaker":"Kristine Andali","startTime":563.21,"endTime":567.23,"body":"were cut, that's always like a"},{"speaker":"Kristine Andali","startTime":567.23,"endTime":571.64,"body":"work in progress for people and"},{"speaker":"Kristine Andali","startTime":567.23,"endTime":571.64,"body":"how they specifically handle"},{"speaker":"Kristine Andali","startTime":571.7900000000001,"endTime":576.6800000000001,"body":"situations. You know, if it's"},{"speaker":"Kristine Andali","startTime":571.7900000000001,"endTime":576.6800000000001,"body":"different situations, I guess,"},{"speaker":"Kristine Andali","startTime":576.6800000000001,"endTime":583.1,"body":"depending on on depending on"},{"speaker":"Kristine Andali","startTime":576.6800000000001,"endTime":583.1,"body":"what they're going into. So I"},{"speaker":"Kristine Andali","startTime":583.1,"endTime":586.0400000000001,"body":"wouldn't say that I have this"},{"speaker":"Kristine Andali","startTime":583.1,"endTime":586.0400000000001,"body":"thing that I just like say to"},{"speaker":"Kristine Andali","startTime":586.0400000000001,"endTime":594.38,"body":"people, I feel like it's so it's"},{"speaker":"Kristine Andali","startTime":586.0400000000001,"endTime":594.38,"body":"so individual, and based on what"},{"speaker":"Kristine Andali","startTime":594.38,"endTime":599.0,"body":"events they have and how we're"},{"speaker":"Kristine Andali","startTime":594.38,"endTime":599.0,"body":"going to handle those events in"},{"speaker":"Kristine Andali","startTime":599.21,"endTime":607.52,"body":"you know, per person per client."},{"speaker":"Kristine Andali","startTime":599.21,"endTime":607.52,"body":"Um, that being said, like, for"},{"speaker":"Kristine Andali","startTime":608.0600000000001,"endTime":615.0500000000001,"body":"the Gen pop that aren't my"},{"speaker":"Kristine Andali","startTime":608.0600000000001,"endTime":615.0500000000001,"body":"clients if you're feeling off,"},{"speaker":"Kristine Andali","startTime":615.11,"endTime":619.3100000000001,"body":"you know, this summer was, you"},{"speaker":"Kristine Andali","startTime":615.11,"endTime":619.3100000000001,"body":"know, maybe you, you feel like"},{"speaker":"Kristine Andali","startTime":619.3100000000001,"endTime":622.6700000000001,"body":"you went a little overboard and"},{"speaker":"Kristine Andali","startTime":619.3100000000001,"endTime":622.6700000000001,"body":"you have these specific things"},{"speaker":"Kristine Andali","startTime":622.6700000000001,"endTime":626.12,"body":"that you want to get back on"},{"speaker":"Kristine Andali","startTime":622.6700000000001,"endTime":626.12,"body":"track. I would say okay,"},{"speaker":"Kristine Andali","startTime":626.1500000000001,"endTime":630.71,"body":"whatever. What are the specific"},{"speaker":"Kristine Andali","startTime":626.1500000000001,"endTime":630.71,"body":"things you want to be doing by x"},{"speaker":"Kristine Andali","startTime":630.71,"endTime":635.24,"body":"time? So if it's like, September"},{"speaker":"Kristine Andali","startTime":630.71,"endTime":635.24,"body":"or you know, August, September,"},{"speaker":"Kristine Andali","startTime":635.4200000000001,"endTime":640.49,"body":"you want to be doing x by that"},{"speaker":"Kristine Andali","startTime":635.4200000000001,"endTime":640.49,"body":"time, what are the small steps"},{"speaker":"Kristine Andali","startTime":640.49,"endTime":644.57,"body":"that we can start to be doing"},{"speaker":"Kristine Andali","startTime":640.49,"endTime":644.57,"body":"start now, so that you're at"},{"speaker":"Kristine Andali","startTime":644.57,"endTime":647.69,"body":"that point when you get there."},{"speaker":"Kristine Andali","startTime":644.57,"endTime":647.69,"body":"So if it's like, I want to meal"},{"speaker":"Kristine Andali","startTime":647.69,"endTime":652.3100000000001,"body":"prepping every single week, or I"},{"speaker":"Kristine Andali","startTime":647.69,"endTime":652.3100000000001,"body":"want to be doing, you know,"},{"speaker":"Kristine Andali","startTime":652.3100000000001,"endTime":656.0,"body":"training X, you know, whatever"},{"speaker":"Kristine Andali","startTime":652.3100000000001,"endTime":656.0,"body":"it is, whatever you want, okay,"},{"speaker":"Kristine Andali","startTime":656.0300000000001,"endTime":659.0600000000001,"body":"how can we take those small"},{"speaker":"Kristine Andali","startTime":656.0300000000001,"endTime":659.0600000000001,"body":"steps down? So if you want to be"},{"speaker":"Kristine Andali","startTime":659.36,"endTime":663.2900000000001,"body":"meal prepping? Okay, can we do"},{"speaker":"Kristine Andali","startTime":659.36,"endTime":663.2900000000001,"body":"that like once a week right now"},{"speaker":"Kristine Andali","startTime":663.32,"endTime":667.1,"body":"or once every other week? Or"},{"speaker":"Kristine Andali","startTime":663.32,"endTime":667.1,"body":"like, just start to get that"},{"speaker":"Kristine Andali","startTime":667.13,"endTime":672.44,"body":"momentum going? That's what you"},{"speaker":"Kristine Andali","startTime":667.13,"endTime":672.44,"body":"know, I would recommend right"},{"speaker":"Kristine Andali","startTime":672.44,"endTime":675.95,"body":"now. Yeah. Or if you want to"},{"speaker":"Kristine Andali","startTime":672.44,"endTime":675.95,"body":"slow slow down on, like, the"},{"speaker":"Kristine Andali","startTime":675.95,"endTime":679.13,"body":"drinking or something. Okay."},{"speaker":"Kristine Andali","startTime":675.95,"endTime":679.13,"body":"Where do you want to be in"},{"speaker":"Kristine Andali","startTime":679.13,"endTime":683.1800000000001,"body":"September? Where are you at now?"},{"speaker":"Kristine Andali","startTime":679.13,"endTime":683.1800000000001,"body":"Can we take like, even like,"},{"speaker":"Kristine Andali","startTime":683.36,"endTime":687.9200000000001,"body":"couple steps forward from that,"},{"speaker":"Kristine Andali","startTime":683.36,"endTime":687.9200000000001,"body":"if you're having 20 drinks a"},{"speaker":"Kristine Andali","startTime":687.9200000000001,"endTime":692.7800000000001,"body":"week? Can we knock it down to"},{"speaker":"Kristine Andali","startTime":687.9200000000001,"endTime":692.7800000000001,"body":"like, 15? And eventually get to"},{"speaker":"Kristine Andali","startTime":692.7800000000001,"endTime":695.48,"body":"that point? In August and"},{"speaker":"Kristine Andali","startTime":692.7800000000001,"endTime":695.48,"body":"September?"},{"speaker":"Johan Vesters","startTime":696.59,"endTime":698.72,"body":"Yeah, for sure."},{"speaker":"Johan Vesters","startTime":696.59,"endTime":698.72,"body":"Yeah, it's hard. It's gonna"},{"speaker":"Johan Vesters","startTime":698.72,"endTime":702.6800000000001,"body":"depend to what people at, I"},{"speaker":"Johan Vesters","startTime":698.72,"endTime":702.6800000000001,"body":"think, people who have been"},{"speaker":"Johan Vesters","startTime":702.6800000000001,"endTime":706.37,"body":"working with for a while we're"},{"speaker":"Johan Vesters","startTime":702.6800000000001,"endTime":706.37,"body":"good, like, they know, you know,"},{"speaker":"Johan Vesters","startTime":706.37,"endTime":711.08,"body":"like, it's, it's the same thing"},{"speaker":"Johan Vesters","startTime":706.37,"endTime":711.08,"body":"really, as a weekend or evening"},{"speaker":"Johan Vesters","startTime":711.08,"endTime":714.5600000000001,"body":"outs, like, anything that's"},{"speaker":"Johan Vesters","startTime":711.08,"endTime":714.5600000000001,"body":"like, outside of the usual day"},{"speaker":"Johan Vesters","startTime":714.5600000000001,"endTime":717.44,"body":"to day, we got them ready for"},{"speaker":"Johan Vesters","startTime":714.5600000000001,"endTime":717.44,"body":"that. And it's a process like"},{"speaker":"Johan Vesters","startTime":717.44,"endTime":720.2900000000001,"body":"you said, you know, you try"},{"speaker":"Johan Vesters","startTime":717.44,"endTime":720.2900000000001,"body":"something, and maybe it worked."},{"speaker":"Johan Vesters","startTime":720.32,"endTime":723.26,"body":"Awesome. Maybe not, okay, try"},{"speaker":"Johan Vesters","startTime":720.32,"endTime":723.26,"body":"something else. But it's an"},{"speaker":"Johan Vesters","startTime":723.2900000000001,"endTime":727.85,"body":"ongoing thing. What I noticed"},{"speaker":"Johan Vesters","startTime":723.2900000000001,"endTime":727.85,"body":"now, with people who, like,"},{"speaker":"Johan Vesters","startTime":727.85,"endTime":732.14,"body":"let's say, started in June, for"},{"speaker":"Johan Vesters","startTime":727.85,"endTime":732.14,"body":"example, May June, we're still"},{"speaker":"Johan Vesters","startTime":732.14,"endTime":735.77,"body":"trying to, like, get them ready"},{"speaker":"Johan Vesters","startTime":732.14,"endTime":735.77,"body":"for those moments, we're still"},{"speaker":"Johan Vesters","startTime":735.77,"endTime":739.46,"body":"kind of like, just getting into"},{"speaker":"Johan Vesters","startTime":735.77,"endTime":739.46,"body":"that process. And then it's kind"},{"speaker":"Johan Vesters","startTime":739.46,"endTime":741.35,"body":"of like, Okay, should I be"},{"speaker":"Johan Vesters","startTime":739.46,"endTime":741.35,"body":"tracking should not be tracking?"},{"speaker":"Johan Vesters","startTime":741.6500000000001,"endTime":744.6800000000001,"body":"You know, do I take a break, we"},{"speaker":"Johan Vesters","startTime":741.6500000000001,"endTime":744.6800000000001,"body":"always plan our way, you know,"},{"speaker":"Johan Vesters","startTime":744.6800000000001,"endTime":748.7900000000001,"body":"for our phases, so that they're"},{"speaker":"Johan Vesters","startTime":744.6800000000001,"endTime":748.7900000000001,"body":"not going to be dieting, at"},{"speaker":"Johan Vesters","startTime":748.7900000000001,"endTime":752.12,"body":"least during that trip, right."},{"speaker":"Johan Vesters","startTime":748.7900000000001,"endTime":752.12,"body":"But those are all important"},{"speaker":"Johan Vesters","startTime":752.12,"endTime":755.0600000000001,"body":"things who do work through and"},{"speaker":"Johan Vesters","startTime":752.12,"endTime":755.0600000000001,"body":"this maybe just also, just"},{"speaker":"Johan Vesters","startTime":755.0600000000001,"endTime":760.4000000000001,"body":"generally, for every client"},{"speaker":"Johan Vesters","startTime":755.0600000000001,"endTime":760.4000000000001,"body":"listening? Like, it's, it is a"},{"speaker":"Johan Vesters","startTime":760.4000000000001,"endTime":763.3100000000001,"body":"different time, but you're still"},{"speaker":"Johan Vesters","startTime":760.4000000000001,"endTime":763.3100000000001,"body":"gonna show up, you know, and"},{"speaker":"Johan Vesters","startTime":763.76,"endTime":765.5,"body":"there's gonna be weeks where"},{"speaker":"Johan Vesters","startTime":763.76,"endTime":765.5,"body":"we're not gonna be tracking as"},{"speaker":"Johan Vesters","startTime":765.5,"endTime":769.49,"body":"great. But we still want to at"},{"speaker":"Johan Vesters","startTime":765.5,"endTime":769.49,"body":"least check in and have a plan"},{"speaker":"Johan Vesters","startTime":769.49,"endTime":774.83,"body":"going into it. I think for the"},{"speaker":"Johan Vesters","startTime":769.49,"endTime":774.83,"body":"people just starting out, it's,"},{"speaker":"Johan Vesters","startTime":774.86,"endTime":779.75,"body":"it's a little bit more difficult"},{"speaker":"Johan Vesters","startTime":774.86,"endTime":779.75,"body":"maybe, to see that because we do"},{"speaker":"Johan Vesters","startTime":779.75,"endTime":782.84,"body":"approach things differently."},{"speaker":"Johan Vesters","startTime":779.75,"endTime":782.84,"body":"It's not just, Hey, these are"},{"speaker":"Johan Vesters","startTime":782.84,"endTime":786.0500000000001,"body":"your macros calories wherever"},{"speaker":"Johan Vesters","startTime":782.84,"endTime":786.0500000000001,"body":"your meal plan. And if you go on"},{"speaker":"Johan Vesters","startTime":786.0500000000001,"endTime":788.57,"body":"vacation, or you can't follow"},{"speaker":"Johan Vesters","startTime":786.0500000000001,"endTime":788.57,"body":"it, well, that's up to you like"},{"speaker":"Johan Vesters","startTime":788.57,"endTime":792.11,"body":"not like, these are things that"},{"speaker":"Johan Vesters","startTime":788.57,"endTime":792.11,"body":"we got to work on, you know. But"},{"speaker":"Johan Vesters","startTime":792.11,"endTime":795.95,"body":"either way, I think there's"},{"speaker":"Johan Vesters","startTime":792.11,"endTime":795.95,"body":"always something we can do."},{"speaker":"Johan Vesters","startTime":796.1600000000001,"endTime":798.83,"body":"Right? And this, this is the"},{"speaker":"Johan Vesters","startTime":796.1600000000001,"endTime":798.83,"body":"same for the person starting"},{"speaker":"Johan Vesters","startTime":798.83,"endTime":803.0,"body":"out, or the client or like"},{"speaker":"Johan Vesters","startTime":798.83,"endTime":803.0,"body":"anyone, really. But there's"},{"speaker":"Johan Vesters","startTime":803.0,"endTime":806.12,"body":"always something we can do."},{"speaker":"Johan Vesters","startTime":803.0,"endTime":806.12,"body":"Because the habits that we're"},{"speaker":"Johan Vesters","startTime":806.12,"endTime":810.5600000000001,"body":"going to have to rely on long"},{"speaker":"Johan Vesters","startTime":806.12,"endTime":810.5600000000001,"body":"term. We always need to meet Oh,"},{"speaker":"Johan Vesters","startTime":811.25,"endTime":813.95,"body":"and at again, like you said, the"},{"speaker":"Johan Vesters","startTime":811.25,"endTime":813.95,"body":"meal prep and those kind of"},{"speaker":"Johan Vesters","startTime":813.95,"endTime":817.22,"body":"things. I think those are great."},{"speaker":"Johan Vesters","startTime":813.95,"endTime":817.22,"body":"Because let's say you do want to"},{"speaker":"Johan Vesters","startTime":817.3100000000001,"endTime":820.34,"body":"start cutting in September,"},{"speaker":"Johan Vesters","startTime":817.3100000000001,"endTime":820.34,"body":"because I feel like that's a"},{"speaker":"Johan Vesters","startTime":820.34,"endTime":822.5300000000001,"body":"month where a lot of people are"},{"speaker":"Johan Vesters","startTime":820.34,"endTime":822.5300000000001,"body":"going to you know, or like"},{"speaker":"Johan Vesters","startTime":822.5300000000001,"endTime":826.49,"body":"August, September, maybe you"},{"speaker":"Johan Vesters","startTime":822.5300000000001,"endTime":826.49,"body":"kind of want to do a little bit"},{"speaker":"Johan Vesters","startTime":826.49,"endTime":831.6800000000001,"body":"of pre work already. Which can"},{"speaker":"Johan Vesters","startTime":826.49,"endTime":831.6800000000001,"body":"be now a thing with Yeah."},{"speaker":"Kristine Andali","startTime":833.99,"endTime":840.62,"body":"Yeah. Because"},{"speaker":"Kristine Andali","startTime":833.99,"endTime":840.62,"body":"so a lot of people will"},{"speaker":"Kristine Andali","startTime":840.62,"endTime":845.3000000000001,"body":"potentially have, you know, gone"},{"speaker":"Kristine Andali","startTime":840.62,"endTime":845.3000000000001,"body":"a little crazy during summer,"},{"speaker":"Kristine Andali","startTime":845.36,"endTime":848.99,"body":"right? Then it comes to"},{"speaker":"Kristine Andali","startTime":845.36,"endTime":848.99,"body":"September, and they're like, oh"},{"speaker":"Kristine Andali","startTime":848.99,"endTime":852.89,"body":"my gosh, like now we have to go"},{"speaker":"Kristine Andali","startTime":848.99,"endTime":852.89,"body":"to the extreme, right? So they"},{"speaker":"Kristine Andali","startTime":852.89,"endTime":858.74,"body":"go into this extreme diet,"},{"speaker":"Kristine Andali","startTime":852.89,"endTime":858.74,"body":"whatever it is. And then that's"},{"speaker":"Kristine Andali","startTime":858.74,"endTime":864.5600000000001,"body":"very short lived. And it's very,"},{"speaker":"Kristine Andali","startTime":858.74,"endTime":864.5600000000001,"body":"very hard to go from like, okay,"},{"speaker":"Kristine Andali","startTime":864.5600000000001,"endTime":868.6700000000001,"body":"we're over eating or drinking a"},{"speaker":"Kristine Andali","startTime":864.5600000000001,"endTime":868.6700000000001,"body":"lot, a lot to like, keto, right,"},{"speaker":"Kristine Andali","startTime":868.82,"endTime":874.22,"body":"or like, you start that so hard"},{"speaker":"Kristine Andali","startTime":868.82,"endTime":874.22,"body":"mentally, like, mentally,"},{"speaker":"Kristine Andali","startTime":874.22,"endTime":878.6600000000001,"body":"physically, all of that. Whereas"},{"speaker":"Kristine Andali","startTime":874.22,"endTime":878.6600000000001,"body":"if you were to just start to"},{"speaker":"Kristine Andali","startTime":878.6600000000001,"endTime":882.8000000000001,"body":"take like small steps now, and"},{"speaker":"Kristine Andali","startTime":878.6600000000001,"endTime":882.8000000000001,"body":"it's okay, if you overdid"},{"speaker":"Kristine Andali","startTime":882.83,"endTime":886.01,"body":"summer, like, but let's do"},{"speaker":"Kristine Andali","startTime":882.83,"endTime":886.01,"body":"something different this time,"},{"speaker":"Kristine Andali","startTime":886.25,"endTime":891.5,"body":"instead of going to like this"},{"speaker":"Kristine Andali","startTime":886.25,"endTime":891.5,"body":"extreme of doing a crazy diet,"},{"speaker":"Kristine Andali","startTime":891.5,"endTime":894.2900000000001,"body":"because you felt like you"},{"speaker":"Kristine Andali","startTime":891.5,"endTime":894.2900000000001,"body":"overdid it, let's try something"},{"speaker":"Kristine Andali","startTime":894.2900000000001,"endTime":898.19,"body":"different and start to, you"},{"speaker":"Kristine Andali","startTime":894.2900000000001,"endTime":898.19,"body":"know, implement these small"},{"speaker":"Kristine Andali","startTime":898.19,"endTime":904.49,"body":"changes in these small actions"},{"speaker":"Kristine Andali","startTime":898.19,"endTime":904.49,"body":"now. And then if you do want to"},{"speaker":"Kristine Andali","startTime":904.49,"endTime":908.33,"body":"go into some sort of, you know,"},{"speaker":"Kristine Andali","startTime":904.49,"endTime":908.33,"body":"fat loss phase or whatever, now"},{"speaker":"Kristine Andali","startTime":908.33,"endTime":911.72,"body":"that transition is going to be"},{"speaker":"Kristine Andali","startTime":908.33,"endTime":911.72,"body":"so much more easier for you,"},{"speaker":"Kristine Andali","startTime":911.96,"endTime":914.7800000000001,"body":"versus like, over eating,"},{"speaker":"Kristine Andali","startTime":911.96,"endTime":914.7800000000001,"body":"drinking all the way to the"},{"speaker":"Kristine Andali","startTime":914.7800000000001,"endTime":917.4200000000001,"body":"point where now it's like one"},{"speaker":"Kristine Andali","startTime":914.7800000000001,"endTime":917.4200000000001,"body":"day that next you're going to"},{"speaker":"Kristine Andali","startTime":917.99,"endTime":922.5500000000001,"body":"just go into this like crazy"},{"speaker":"Kristine Andali","startTime":917.99,"endTime":922.5500000000001,"body":"diet, right? Obviously, if you"},{"speaker":"Kristine Andali","startTime":922.5500000000001,"endTime":928.2800000000001,"body":"don't know what to do with like"},{"speaker":"Kristine Andali","startTime":922.5500000000001,"endTime":928.2800000000001,"body":"a fat loss phase I'd cut, like a"},{"speaker":"Kristine Andali","startTime":928.2800000000001,"endTime":932.51,"body":"proper sustained more"},{"speaker":"Kristine Andali","startTime":928.2800000000001,"endTime":932.51,"body":"sustainable diet, I recommend"},{"speaker":"Kristine Andali","startTime":932.51,"endTime":940.73,"body":"coke. But if you if that's not,"},{"speaker":"Kristine Andali","startTime":932.51,"endTime":940.73,"body":"you know, financially doable for"},{"speaker":"Kristine Andali","startTime":940.73,"endTime":945.5300000000001,"body":"you, then I do recommend just"},{"speaker":"Kristine Andali","startTime":940.73,"endTime":945.5300000000001,"body":"starting with these small things"},{"speaker":"Kristine Andali","startTime":945.5300000000001,"endTime":949.3100000000001,"body":"and you'll see changes with that"},{"speaker":"Kristine Andali","startTime":945.5300000000001,"endTime":949.3100000000001,"body":"alone. And then maybe you get to"},{"speaker":"Kristine Andali","startTime":949.3100000000001,"endTime":952.22,"body":"that September point and you're"},{"speaker":"Kristine Andali","startTime":949.3100000000001,"endTime":952.22,"body":"just like, oh man, like I don't,"},{"speaker":"Kristine Andali","startTime":952.52,"endTime":955.22,"body":"I really don't even feel like I"},{"speaker":"Kristine Andali","startTime":952.52,"endTime":955.22,"body":"need to do anything crazy. And"},{"speaker":"Kristine Andali","startTime":955.22,"endTime":958.22,"body":"you just continue with these,"},{"speaker":"Kristine Andali","startTime":955.22,"endTime":958.22,"body":"these habits that you've"},{"speaker":"Kristine Andali","startTime":958.22,"endTime":961.52,"body":"started. And that's gonna be"},{"speaker":"Kristine Andali","startTime":958.22,"endTime":961.52,"body":"such an A, yeah, it's a longer"},{"speaker":"Kristine Andali","startTime":961.52,"endTime":965.69,"body":"period of time, but it's going"},{"speaker":"Kristine Andali","startTime":961.52,"endTime":965.69,"body":"to be so much more. It seems so"},{"speaker":"Kristine Andali","startTime":965.69,"endTime":969.77,"body":"much easier for you and not so"},{"speaker":"Kristine Andali","startTime":965.69,"endTime":969.77,"body":"stressful, both from like a"},{"speaker":"Kristine Andali","startTime":969.77,"endTime":971.96,"body":"mental and physical standpoint."},{"speaker":"Johan Vesters","startTime":974.0300000000001,"endTime":976.61,"body":"Because I think"},{"speaker":"Johan Vesters","startTime":974.0300000000001,"endTime":976.61,"body":"if you do it that way, one, you"},{"speaker":"Johan Vesters","startTime":976.61,"endTime":979.19,"body":"have some habits in place"},{"speaker":"Johan Vesters","startTime":976.61,"endTime":979.19,"body":"already, that otherwise you"},{"speaker":"Johan Vesters","startTime":979.19,"endTime":984.14,"body":"would have have had to build"},{"speaker":"Johan Vesters","startTime":979.19,"endTime":984.14,"body":"anyway. Done. So that I was like"},{"speaker":"Johan Vesters","startTime":984.14,"endTime":988.01,"body":"September maybe turns into like"},{"speaker":"Johan Vesters","startTime":984.14,"endTime":988.01,"body":"October, for example. Once you"},{"speaker":"Johan Vesters","startTime":988.01,"endTime":990.35,"body":"know, when you when you get to a"},{"speaker":"Johan Vesters","startTime":988.01,"endTime":990.35,"body":"point where you start losing"},{"speaker":"Johan Vesters","startTime":990.35,"endTime":993.59,"body":"weight, for example, actually"},{"speaker":"Johan Vesters","startTime":990.35,"endTime":993.59,"body":"seeing results. So there's Dad,"},{"speaker":"Johan Vesters","startTime":993.59,"endTime":997.6700000000001,"body":"you're billing to habits. Yeah,"},{"speaker":"Johan Vesters","startTime":993.59,"endTime":997.6700000000001,"body":"you're also better off kind of"},{"speaker":"Johan Vesters","startTime":997.6700000000001,"endTime":1001.4200000000001,"body":"like towards the end of the"},{"speaker":"Johan Vesters","startTime":997.6700000000001,"endTime":1001.4200000000001,"body":"summer. Because if you drink"},{"speaker":"Johan Vesters","startTime":1001.4200000000001,"endTime":1004.75,"body":"your water and you eat your"},{"speaker":"Johan Vesters","startTime":1001.4200000000001,"endTime":1004.75,"body":"fruits, veggies, for example, or"},{"speaker":"Johan Vesters","startTime":1004.75,"endTime":1008.32,"body":"you start getting more active,"},{"speaker":"Johan Vesters","startTime":1004.75,"endTime":1008.32,"body":"or you start eating more"},{"speaker":"Johan Vesters","startTime":1008.32,"endTime":1013.75,"body":"protein, if you do that now,"},{"speaker":"Johan Vesters","startTime":1008.32,"endTime":1013.75,"body":"you're already going to see some"},{"speaker":"Johan Vesters","startTime":1013.75,"endTime":1016.9000000000001,"body":"results, I think, even if that's"},{"speaker":"Johan Vesters","startTime":1013.75,"endTime":1016.9000000000001,"body":"just the only change, right?"},{"speaker":"Johan Vesters","startTime":1017.02,"endTime":1020.95,"body":"Even just pro totally. So you"},{"speaker":"Johan Vesters","startTime":1017.02,"endTime":1020.95,"body":"gotta be better off, you gotta"},{"speaker":"Johan Vesters","startTime":1020.95,"endTime":1025.06,"body":"be feeling more full as well."},{"speaker":"Johan Vesters","startTime":1020.95,"endTime":1025.06,"body":"So, all this stuff, it sounds"},{"speaker":"Johan Vesters","startTime":1025.06,"endTime":1028.54,"body":"very basic, and we talk about it"},{"speaker":"Johan Vesters","startTime":1025.06,"endTime":1028.54,"body":"all the time. But like, it is"},{"speaker":"Johan Vesters","startTime":1028.54,"endTime":1031.54,"body":"the stuff that you need to work"},{"speaker":"Johan Vesters","startTime":1028.54,"endTime":1031.54,"body":"on anyway, you got results, no"},{"speaker":"Johan Vesters","startTime":1031.54,"endTime":1032.11,"body":"matter what you're"},{"speaker":"Kristine Andali","startTime":1032.11,"endTime":1036.46,"body":"gonna do, and"},{"speaker":"Kristine Andali","startTime":1032.11,"endTime":1036.46,"body":"those doing it that way. Well"},{"speaker":"Kristine Andali","startTime":1036.46,"endTime":1042.25,"body":"then set my webcam is having a"},{"speaker":"Kristine Andali","startTime":1036.46,"endTime":1042.25,"body":"seizure. It keeps like moving."},{"speaker":"Kristine Andali","startTime":1042.28,"endTime":1049.09,"body":"Uh huh. Yeah. Those those things"},{"speaker":"Kristine Andali","startTime":1042.28,"endTime":1049.09,"body":"that you you know, start to"},{"speaker":"Kristine Andali","startTime":1049.09,"endTime":1053.6200000000001,"body":"implement now. You create like"},{"speaker":"Kristine Andali","startTime":1049.09,"endTime":1053.6200000000001,"body":"Johan said, you're creating a"},{"speaker":"Kristine Andali","startTime":1053.6200000000001,"endTime":1057.97,"body":"habit, which those other diets"},{"speaker":"Kristine Andali","startTime":1053.6200000000001,"endTime":1057.97,"body":"don't, you're not creating any"},{"speaker":"Kristine Andali","startTime":1057.97,"endTime":1061.18,"body":"habits. That's why you stay in"},{"speaker":"Kristine Andali","startTime":1057.97,"endTime":1061.18,"body":"this like cycle, right? Where"},{"speaker":"Kristine Andali","startTime":1061.18,"endTime":1065.44,"body":"it's like, summer goes crazy. I"},{"speaker":"Kristine Andali","startTime":1061.18,"endTime":1065.44,"body":"die. And I gave my way back and"},{"speaker":"Kristine Andali","startTime":1065.44,"endTime":1068.6200000000001,"body":"all sudden, you know, then we're"},{"speaker":"Kristine Andali","startTime":1065.44,"endTime":1068.6200000000001,"body":"back into summer and I'm here"},{"speaker":"Kristine Andali","startTime":1068.6200000000001,"endTime":1073.3600000000001,"body":"again, summer goes crazy. Where"},{"speaker":"Kristine Andali","startTime":1068.6200000000001,"endTime":1073.3600000000001,"body":"is if you just started to"},{"speaker":"Kristine Andali","startTime":1073.3600000000001,"endTime":1078.58,"body":"implement these small changes"},{"speaker":"Kristine Andali","startTime":1073.3600000000001,"endTime":1078.58,"body":"now. If your summer next summer"},{"speaker":"Kristine Andali","startTime":1078.6100000000001,"endTime":1083.26,"body":"will more than likely be way"},{"speaker":"Kristine Andali","startTime":1078.6100000000001,"endTime":1083.26,"body":"easier for you and you will not"},{"speaker":"Kristine Andali","startTime":1084.25,"endTime":1087.94,"body":"go off the rails like you feel"},{"speaker":"Kristine Andali","startTime":1084.25,"endTime":1087.94,"body":"like you you do every summer"},{"speaker":"Kristine Andali","startTime":1087.94,"endTime":1091.0,"body":"because you now you have these"},{"speaker":"Kristine Andali","startTime":1087.94,"endTime":1091.0,"body":"tools are in place to keep you"},{"speaker":"Kristine Andali","startTime":1091.21,"endTime":1095.95,"body":"disciplined, more disciplined."},{"speaker":"Kristine Andali","startTime":1091.21,"endTime":1095.95,"body":"Still, you know, you can loosen"},{"speaker":"Kristine Andali","startTime":1095.95,"endTime":1098.53,"body":"the grip a little bit like"},{"speaker":"Kristine Andali","startTime":1095.95,"endTime":1098.53,"body":"that's fine. Like there's so"},{"speaker":"Kristine Andali","startTime":1098.53,"endTime":1101.6200000000001,"body":"many events and stuff that go on"},{"speaker":"Kristine Andali","startTime":1098.53,"endTime":1101.6200000000001,"body":"in the summer, where you can"},{"speaker":"Kristine Andali","startTime":1101.6200000000001,"endTime":1106.93,"body":"have these now habits and these"},{"speaker":"Kristine Andali","startTime":1101.6200000000001,"endTime":1106.93,"body":"tools in your back pocket to"},{"speaker":"Kristine Andali","startTime":1106.93,"endTime":1107.77,"body":"lean back on."},{"speaker":"Johan Vesters","startTime":1109.0,"endTime":1113.44,"body":"Yeah. Yeah, I"},{"speaker":"Johan Vesters","startTime":1109.0,"endTime":1113.44,"body":"mean, I, again, I just got home"},{"speaker":"Johan Vesters","startTime":1113.44,"endTime":1118.66,"body":"from our trip, I got home"},{"speaker":"Johan Vesters","startTime":1113.44,"endTime":1118.66,"body":"lighter than when I left. And of"},{"speaker":"Johan Vesters","startTime":1118.66,"endTime":1121.03,"body":"course, I've been doing this a"},{"speaker":"Johan Vesters","startTime":1118.66,"endTime":1121.03,"body":"little bit longer than some"},{"speaker":"Johan Vesters","startTime":1121.03,"endTime":1124.0900000000001,"body":"other people but like, I always"},{"speaker":"Johan Vesters","startTime":1121.03,"endTime":1124.0900000000001,"body":"came from somewhere where that"},{"speaker":"Johan Vesters","startTime":1124.0900000000001,"endTime":1128.29,"body":"wasn't the case, you know, but"},{"speaker":"Johan Vesters","startTime":1124.0900000000001,"endTime":1128.29,"body":"it's just so nice to be able to"},{"speaker":"Johan Vesters","startTime":1128.29,"endTime":1132.4,"body":"get to have those skills to fall"},{"speaker":"Johan Vesters","startTime":1128.29,"endTime":1132.4,"body":"back on, you know, like, you"},{"speaker":"Johan Vesters","startTime":1132.4,"endTime":1136.27,"body":"have your habits you are able to"},{"speaker":"Johan Vesters","startTime":1132.4,"endTime":1136.27,"body":"dialled in, and if you need to"},{"speaker":"Johan Vesters","startTime":1136.3,"endTime":1140.38,"body":"write, I went on my trip, stop"},{"speaker":"Johan Vesters","startTime":1136.3,"endTime":1140.38,"body":"tracking the track anything,"},{"speaker":"Johan Vesters","startTime":1140.41,"endTime":1145.6000000000001,"body":"right? I just focus on protein,"},{"speaker":"Johan Vesters","startTime":1140.41,"endTime":1145.6000000000001,"body":"water. Some steps, right, there"},{"speaker":"Johan Vesters","startTime":1145.6000000000001,"endTime":1149.8600000000001,"body":"was actually a little bit less"},{"speaker":"Johan Vesters","startTime":1145.6000000000001,"endTime":1149.8600000000001,"body":"than expected or planned. And,"},{"speaker":"Johan Vesters","startTime":1149.8600000000001,"endTime":1152.77,"body":"you know, just focus on whole"},{"speaker":"Johan Vesters","startTime":1149.8600000000001,"endTime":1152.77,"body":"foods and stuff. And just"},{"speaker":"Johan Vesters","startTime":1152.77,"endTime":1155.3500000000001,"body":"enjoyed we had a couple of meals"},{"speaker":"Johan Vesters","startTime":1152.77,"endTime":1155.3500000000001,"body":"that were quite big with"},{"speaker":"Johan Vesters","startTime":1155.3500000000001,"endTime":1157.57,"body":"friends, you know, and then the"},{"speaker":"Johan Vesters","startTime":1155.3500000000001,"endTime":1157.57,"body":"rest of it just kind of chill."},{"speaker":"Johan Vesters","startTime":1159.07,"endTime":1162.49,"body":"And it's totally doable, right?"},{"speaker":"Johan Vesters","startTime":1159.07,"endTime":1162.49,"body":"Yeah. So it's actually quite"},{"speaker":"Johan Vesters","startTime":1162.49,"endTime":1166.27,"body":"simple. But getting to that"},{"speaker":"Johan Vesters","startTime":1162.49,"endTime":1166.27,"body":"point is maybe not, but changing"},{"speaker":"Johan Vesters","startTime":1166.27,"endTime":1169.18,"body":"your habits and learning how to"},{"speaker":"Johan Vesters","startTime":1166.27,"endTime":1169.18,"body":"do that. And that's obviously"},{"speaker":"Johan Vesters","startTime":1169.18,"endTime":1172.81,"body":"the hard part. So want people to"},{"speaker":"Johan Vesters","startTime":1169.18,"endTime":1172.81,"body":"know that it is a process and"},{"speaker":"Johan Vesters","startTime":1172.81,"endTime":1176.65,"body":"that you can do something at"},{"speaker":"Johan Vesters","startTime":1172.81,"endTime":1176.65,"body":"least because, again, this"},{"speaker":"Johan Vesters","startTime":1176.65,"endTime":1179.65,"body":"summer, you could already see"},{"speaker":"Johan Vesters","startTime":1176.65,"endTime":1179.65,"body":"some progress next summer, like"},{"speaker":"Johan Vesters","startTime":1179.65,"endTime":1183.46,"body":"Kristine said, even more, maybe"},{"speaker":"Johan Vesters","startTime":1179.65,"endTime":1183.46,"body":"a couple of years down the road,"},{"speaker":"Johan Vesters","startTime":1183.79,"endTime":1186.91,"body":"right? Maybe even just one year"},{"speaker":"Johan Vesters","startTime":1183.79,"endTime":1186.91,"body":"down the road, like you got to"},{"speaker":"Johan Vesters","startTime":1186.91,"endTime":1189.91,"body":"be in a place where you don't"},{"speaker":"Johan Vesters","startTime":1186.91,"endTime":1189.91,"body":"have to worry and stress about"},{"speaker":"Johan Vesters","startTime":1189.97,"endTime":1194.41,"body":"you know, summer because it's"},{"speaker":"Johan Vesters","startTime":1189.97,"endTime":1194.41,"body":"not completely like this all or"},{"speaker":"Johan Vesters","startTime":1194.41,"endTime":1198.46,"body":"nothing thing, man, because"},{"speaker":"Johan Vesters","startTime":1194.41,"endTime":1198.46,"body":"again, like it is a different"},{"speaker":"Johan Vesters","startTime":1198.46,"endTime":1202.8700000000001,"body":"scenario. Totally Right. Like I"},{"speaker":"Johan Vesters","startTime":1198.46,"endTime":1202.8700000000001,"body":"don't want people to be cutting"},{"speaker":"Johan Vesters","startTime":1202.8700000000001,"endTime":1206.05,"body":"when they're going on vacation"},{"speaker":"Johan Vesters","startTime":1202.8700000000001,"endTime":1206.05,"body":"in Spain or something. And we"},{"speaker":"Johan Vesters","startTime":1206.05,"endTime":1212.89,"body":"don't like we planned for that."},{"speaker":"Johan Vesters","startTime":1206.05,"endTime":1212.89,"body":"But of course we also don't want"},{"speaker":"Johan Vesters","startTime":1212.89,"endTime":1216.73,"body":"that to be like a reason to have"},{"speaker":"Johan Vesters","startTime":1212.89,"endTime":1216.73,"body":"like what, okay, you don't know"},{"speaker":"Johan Vesters","startTime":1216.73,"endTime":1220.45,"body":"rolls, whatever. And then before"},{"speaker":"Johan Vesters","startTime":1216.73,"endTime":1220.45,"body":"you know it just a couple of"},{"speaker":"Johan Vesters","startTime":1220.45,"endTime":1224.23,"body":"weeks later, you're like up 510"},{"speaker":"Johan Vesters","startTime":1220.45,"endTime":1224.23,"body":"kilos, whatever. It happens"},{"speaker":"Johan Vesters","startTime":1224.23,"endTime":1224.89,"body":"really quickly."},{"speaker":"Kristine Andali","startTime":1226.15,"endTime":1230.26,"body":"And Yeah,"},{"speaker":"Kristine Andali","startTime":1226.15,"endTime":1230.26,"body":"which, which I think, is a kind"},{"speaker":"Kristine Andali","startTime":1230.26,"endTime":1236.98,"body":"of good segue into how we go"},{"speaker":"Kristine Andali","startTime":1230.26,"endTime":1236.98,"body":"about things when bringing on a"},{"speaker":"Kristine Andali","startTime":1236.98,"endTime":1242.89,"body":"client, because this is what"},{"speaker":"Kristine Andali","startTime":1236.98,"endTime":1242.89,"body":"we're setting the client up for"},{"speaker":"Kristine Andali","startTime":1243.13,"endTime":1249.3400000000001,"body":"down the road. So we wanted to"},{"speaker":"Kristine Andali","startTime":1243.13,"endTime":1249.3400000000001,"body":"just talk a little bit about"},{"speaker":"Kristine Andali","startTime":1249.46,"endTime":1253.78,"body":"what we do when we bring a"},{"speaker":"Kristine Andali","startTime":1249.46,"endTime":1253.78,"body":"client on, like those first"},{"speaker":"Kristine Andali","startTime":1253.78,"endTime":1261.22,"body":"initial that whatever, few"},{"speaker":"Kristine Andali","startTime":1253.78,"endTime":1261.22,"body":"months. So when someone applies"},{"speaker":"Kristine Andali","startTime":1261.22,"endTime":1268.42,"body":"to my coaching, I, I am very,"},{"speaker":"Kristine Andali","startTime":1261.22,"endTime":1268.42,"body":"very open and transparent, right"},{"speaker":"Kristine Andali","startTime":1268.42,"endTime":1271.78,"body":"off the bat about what my"},{"speaker":"Kristine Andali","startTime":1268.42,"endTime":1271.78,"body":"coaching looks like, because"},{"speaker":"Kristine Andali","startTime":1274.0,"endTime":1279.07,"body":"like, There's no quick fixes,"},{"speaker":"Kristine Andali","startTime":1274.0,"endTime":1279.07,"body":"nothing like that here. I bring"},{"speaker":"Kristine Andali","startTime":1279.07,"endTime":1283.63,"body":"a client on, and we work on the"},{"speaker":"Kristine Andali","startTime":1279.07,"endTime":1283.63,"body":"fundamentals, we work on the"},{"speaker":"Kristine Andali","startTime":1283.63,"endTime":1289.48,"body":"foundation, building a solid"},{"speaker":"Kristine Andali","startTime":1283.63,"endTime":1289.48,"body":"foundation, before anything. And"},{"speaker":"Kristine Andali","startTime":1289.54,"endTime":1294.28,"body":"it's all it's like that with"},{"speaker":"Kristine Andali","startTime":1289.54,"endTime":1294.28,"body":"anyone, even if someone comes to"},{"speaker":"Kristine Andali","startTime":1294.28,"endTime":1298.03,"body":"me, and they're, they've already"},{"speaker":"Kristine Andali","startTime":1294.28,"endTime":1298.03,"body":"got these things in place, I"},{"speaker":"Kristine Andali","startTime":1298.03,"endTime":1302.65,"body":"will still have them do that for"},{"speaker":"Kristine Andali","startTime":1298.03,"endTime":1302.65,"body":"like, a month or so. Because Oh,"},{"speaker":"Kristine Andali","startTime":1302.65,"endTime":1308.29,"body":"me, you know, I want Yeah, show"},{"speaker":"Kristine Andali","startTime":1302.65,"endTime":1308.29,"body":"me first of all, and secondly,"},{"speaker":"Kristine Andali","startTime":1308.29,"endTime":1311.6200000000001,"body":"there's things that I've had"},{"speaker":"Kristine Andali","startTime":1308.29,"endTime":1311.6200000000001,"body":"people who have been very"},{"speaker":"Kristine Andali","startTime":1311.6200000000001,"endTime":1316.1200000000001,"body":"dialled in, and that first"},{"speaker":"Kristine Andali","startTime":1311.6200000000001,"endTime":1316.1200000000001,"body":"month, you know, there's things"},{"speaker":"Kristine Andali","startTime":1316.1200000000001,"endTime":1320.3500000000001,"body":"that pop up for them, where they"},{"speaker":"Kristine Andali","startTime":1316.1200000000001,"endTime":1320.3500000000001,"body":"maybe didn't realise they were"},{"speaker":"Kristine Andali","startTime":1320.3500000000001,"endTime":1325.99,"body":"like, not handling, well, I"},{"speaker":"Kristine Andali","startTime":1320.3500000000001,"endTime":1325.99,"body":"guess. Or if there was like an"},{"speaker":"Kristine Andali","startTime":1325.99,"endTime":1329.29,"body":"all or nothing mindset, or like,"},{"speaker":"Kristine Andali","startTime":1325.99,"endTime":1329.29,"body":"you know, things like that"},{"speaker":"Kristine Andali","startTime":1329.29,"endTime":1332.74,"body":"popping up. And they're like,"},{"speaker":"Kristine Andali","startTime":1329.29,"endTime":1332.74,"body":"wow, like, this is really opened"},{"speaker":"Kristine Andali","startTime":1332.74,"endTime":1337.15,"body":"up my eyes. Now like, and this"},{"speaker":"Kristine Andali","startTime":1332.74,"endTime":1337.15,"body":"is why we spend time doing this"},{"speaker":"Kristine Andali","startTime":1337.15,"endTime":1341.2,"body":"first, before we even think"},{"speaker":"Kristine Andali","startTime":1337.15,"endTime":1341.2,"body":"about going into like any sort"},{"speaker":"Kristine Andali","startTime":1341.2,"endTime":1343.8400000000001,"body":"of fat loss phase. And not"},{"speaker":"Kristine Andali","startTime":1341.2,"endTime":1343.8400000000001,"body":"everyone is here for fat loss"},{"speaker":"Kristine Andali","startTime":1343.8400000000001,"endTime":1346.18,"body":"phase, like there are people"},{"speaker":"Kristine Andali","startTime":1343.8400000000001,"endTime":1346.18,"body":"just that want to work on the"},{"speaker":"Kristine Andali","startTime":1346.18,"endTime":1350.1100000000001,"body":"foundations and, or the"},{"speaker":"Kristine Andali","startTime":1346.18,"endTime":1350.1100000000001,"body":"fundamentals. And we do that,"},{"speaker":"Kristine Andali","startTime":1350.3500000000001,"endTime":1354.8500000000001,"body":"but I do that with everyone no"},{"speaker":"Kristine Andali","startTime":1350.3500000000001,"endTime":1354.8500000000001,"body":"matter what. And I tell people"},{"speaker":"Kristine Andali","startTime":1354.8500000000001,"endTime":1359.8600000000001,"body":"that right off the bat, I'm"},{"speaker":"Kristine Andali","startTime":1354.8500000000001,"endTime":1359.8600000000001,"body":"like, we are working on the"},{"speaker":"Kristine Andali","startTime":1359.8600000000001,"endTime":1364.1200000000001,"body":"basics, we are working on"},{"speaker":"Kristine Andali","startTime":1359.8600000000001,"endTime":1364.1200000000001,"body":"getting you in a routine, you"},{"speaker":"Kristine Andali","startTime":1364.1200000000001,"endTime":1367.33,"body":"know what, depending on what"},{"speaker":"Kristine Andali","startTime":1364.1200000000001,"endTime":1367.33,"body":"your schedule looks like, having"},{"speaker":"Kristine Andali","startTime":1367.33,"endTime":1372.3700000000001,"body":"you you know, have a better"},{"speaker":"Kristine Andali","startTime":1367.33,"endTime":1372.3700000000001,"body":"understanding and how to handle"},{"speaker":"Kristine Andali","startTime":1372.4,"endTime":1377.14,"body":"events and situations that pop"},{"speaker":"Kristine Andali","startTime":1372.4,"endTime":1377.14,"body":"up or like really stressful"},{"speaker":"Kristine Andali","startTime":1377.14,"endTime":1382.06,"body":"weeks, or whatever that is, I"},{"speaker":"Kristine Andali","startTime":1377.14,"endTime":1382.06,"body":"want you to be equipped with the"},{"speaker":"Kristine Andali","startTime":1382.06,"endTime":1385.72,"body":"tools to be able to handle those"},{"speaker":"Kristine Andali","startTime":1382.06,"endTime":1385.72,"body":"situations down the road, when"},{"speaker":"Kristine Andali","startTime":1385.72,"endTime":1389.68,"body":"we're not together. It is not"},{"speaker":"Kristine Andali","startTime":1385.72,"endTime":1389.68,"body":"just about right now, like if"},{"speaker":"Kristine Andali","startTime":1389.89,"endTime":1394.78,"body":"you want this to be a lifelong"},{"speaker":"Kristine Andali","startTime":1389.89,"endTime":1394.78,"body":"thing, and lifelong change in"},{"speaker":"Kristine Andali","startTime":1394.78,"endTime":1398.47,"body":"success, these are the things"},{"speaker":"Kristine Andali","startTime":1394.78,"endTime":1398.47,"body":"that we have to get in place"},{"speaker":"Kristine Andali","startTime":1398.47,"endTime":1402.58,"body":"first, and I care about like"},{"speaker":"Kristine Andali","startTime":1398.47,"endTime":1402.58,"body":"lights. Like, if they want to"},{"speaker":"Kristine Andali","startTime":1402.58,"endTime":1405.58,"body":"lose fat right now they're not"},{"speaker":"Kristine Andali","startTime":1402.58,"endTime":1405.58,"body":"ready to lose fat right now, I'm"},{"speaker":"Kristine Andali","startTime":1405.58,"endTime":1409.39,"body":"not gonna put them into a fat"},{"speaker":"Kristine Andali","startTime":1405.58,"endTime":1409.39,"body":"loss phase if they have a bunch"},{"speaker":"Kristine Andali","startTime":1409.39,"endTime":1414.16,"body":"of other things to to focus on"},{"speaker":"Kristine Andali","startTime":1409.39,"endTime":1414.16,"body":"first. So you know, I always get"},{"speaker":"Kristine Andali","startTime":1414.16,"endTime":1417.52,"body":"that radar on the table, and let"},{"speaker":"Kristine Andali","startTime":1414.16,"endTime":1417.52,"body":"them know, like, this is what"},{"speaker":"Kristine Andali","startTime":1417.52,"endTime":1421.75,"body":"this looks like. If this isn't"},{"speaker":"Kristine Andali","startTime":1417.52,"endTime":1421.75,"body":"for you, like that's okay, I"},{"speaker":"Kristine Andali","startTime":1421.75,"endTime":1425.23,"body":"understand I'm not going to be"},{"speaker":"Kristine Andali","startTime":1421.75,"endTime":1425.23,"body":"the coach for everyone. But just"},{"speaker":"Kristine Andali","startTime":1425.23,"endTime":1429.94,"body":"setting those expectations right"},{"speaker":"Kristine Andali","startTime":1425.23,"endTime":1429.94,"body":"from the right from the top is"},{"speaker":"Kristine Andali","startTime":1429.94,"endTime":1436.99,"body":"what I do at work that's we lay"},{"speaker":"Kristine Andali","startTime":1429.94,"endTime":1436.99,"body":"the foundation first period."},{"speaker":"Johan Vesters","startTime":1437.65,"endTime":1440.83,"body":"Yeah, it has to"},{"speaker":"Johan Vesters","startTime":1437.65,"endTime":1440.83,"body":"happen, you know, but we got to"},{"speaker":"Johan Vesters","startTime":1440.83,"endTime":1445.33,"body":"do the pre work. And there's,"},{"speaker":"Johan Vesters","startTime":1440.83,"endTime":1445.33,"body":"there's often so many things"},{"speaker":"Johan Vesters","startTime":1445.3600000000001,"endTime":1448.18,"body":"again, like I keep mentioning"},{"speaker":"Johan Vesters","startTime":1445.3600000000001,"endTime":1448.18,"body":"fat loss, but that's just"},{"speaker":"Johan Vesters","startTime":1448.18,"endTime":1451.78,"body":"because most people have those"},{"speaker":"Johan Vesters","startTime":1448.18,"endTime":1451.78,"body":"coals with us as well. But"},{"speaker":"Johan Vesters","startTime":1453.1000000000001,"endTime":1456.67,"body":"either way, like, we're not"},{"speaker":"Johan Vesters","startTime":1453.1000000000001,"endTime":1456.67,"body":"going to start you there. Right?"},{"speaker":"Johan Vesters","startTime":1456.67,"endTime":1460.18,"body":"Some people I've started at"},{"speaker":"Johan Vesters","startTime":1456.67,"endTime":1460.18,"body":"like, almost like a maintenance"},{"speaker":"Johan Vesters","startTime":1460.18,"endTime":1465.13,"body":"minus kind of, because there are"},{"speaker":"Johan Vesters","startTime":1460.18,"endTime":1465.13,"body":"people who can benefit from"},{"speaker":"Johan Vesters","startTime":1465.13,"endTime":1469.18,"body":"losing weight ASAP Hana, if"},{"speaker":"Johan Vesters","startTime":1465.13,"endTime":1469.18,"body":"we're looking at 50 plus pounds,"},{"speaker":"Johan Vesters","startTime":1469.18,"endTime":1469.54,"body":"right?"},{"speaker":"Kristine Andali","startTime":1469.96,"endTime":1472.96,"body":"We do work on"},{"speaker":"Kristine Andali","startTime":1469.96,"endTime":1472.96,"body":"you, you still you focus on the"},{"speaker":"Kristine Andali","startTime":1472.96,"endTime":1477.67,"body":"basics, like exactly quality"},{"speaker":"Kristine Andali","startTime":1472.96,"endTime":1477.67,"body":"movement, and not even in that"},{"speaker":"Kristine Andali","startTime":1477.67,"endTime":1481.93,"body":"mindset of fat loss yet. Yeah."},{"speaker":"Kristine Andali","startTime":1477.67,"endTime":1481.93,"body":"And yes, you could, that the, it"},{"speaker":"Kristine Andali","startTime":1481.93,"endTime":1485.47,"body":"can be a byproduct of what"},{"speaker":"Kristine Andali","startTime":1481.93,"endTime":1485.47,"body":"you're doing. But it's still"},{"speaker":"Kristine Andali","startTime":1485.68,"endTime":1488.92,"body":"they don't have those tools in"},{"speaker":"Kristine Andali","startTime":1485.68,"endTime":1488.92,"body":"place. And maybe that's why they"},{"speaker":"Kristine Andali","startTime":1488.92,"endTime":1493.06,"body":"are there for sure where they"},{"speaker":"Kristine Andali","startTime":1488.92,"endTime":1493.06,"body":"are now. So those those those"},{"speaker":"Kristine Andali","startTime":1493.06,"endTime":1497.5,"body":"basics are, what are going to"},{"speaker":"Kristine Andali","startTime":1493.06,"endTime":1497.5,"body":"create that success there. Even"},{"speaker":"Kristine Andali","startTime":1497.5,"endTime":1500.26,"body":"if we're not focusing on fat"},{"speaker":"Kristine Andali","startTime":1497.5,"endTime":1500.26,"body":"loss, for sure."},{"speaker":"Johan Vesters","startTime":1500.53,"endTime":1502.3,"body":"Because that is"},{"speaker":"Johan Vesters","startTime":1500.53,"endTime":1502.3,"body":"what to tell him to like, hey,"},{"speaker":"Johan Vesters","startTime":1502.48,"endTime":1505.96,"body":"you know, this is what I'm gonna"},{"speaker":"Johan Vesters","startTime":1502.48,"endTime":1505.96,"body":"do this guy like one of one, one"},{"speaker":"Johan Vesters","startTime":1505.96,"endTime":1509.6200000000001,"body":"exception we'll make we'll we'll"},{"speaker":"Johan Vesters","startTime":1505.96,"endTime":1509.6200000000001,"body":"put them a little bit lower. See"},{"speaker":"Johan Vesters","startTime":1509.6200000000001,"endTime":1513.01,"body":"how he responds. And then I'm"},{"speaker":"Johan Vesters","startTime":1509.6200000000001,"endTime":1513.01,"body":"gonna say hey, either way, like"},{"speaker":"Johan Vesters","startTime":1513.01,"endTime":1516.31,"body":"whatever happens these are your"},{"speaker":"Johan Vesters","startTime":1513.01,"endTime":1516.31,"body":"targets for now. And we're not"},{"speaker":"Johan Vesters","startTime":1516.31,"endTime":1518.77,"body":"going to change anything until"},{"speaker":"Johan Vesters","startTime":1516.31,"endTime":1518.77,"body":"we are consistently their"},{"speaker":"Johan Vesters","startTime":1519.13,"endTime":1521.5900000000001,"body":"wedding, our proteins, food"},{"speaker":"Johan Vesters","startTime":1519.13,"endTime":1521.5900000000001,"body":"quality and those kind of"},{"speaker":"Johan Vesters","startTime":1521.5900000000001,"endTime":1524.68,"body":"things. A lot of times you see"},{"speaker":"Johan Vesters","startTime":1521.5900000000001,"endTime":1524.68,"body":"things are moving right and"},{"speaker":"Johan Vesters","startTime":1524.74,"endTime":1527.1100000000001,"body":"often for quite a while and then"},{"speaker":"Johan Vesters","startTime":1524.74,"endTime":1527.1100000000001,"body":"it's like okay, cool, like We're"},{"speaker":"Johan Vesters","startTime":1527.1100000000001,"endTime":1532.06,"body":"in a good spot. Are we ready?"},{"speaker":"Johan Vesters","startTime":1527.1100000000001,"endTime":1532.06,"body":"Yes. Okay, then we will get into"},{"speaker":"Johan Vesters","startTime":1532.06,"endTime":1535.33,"body":"planning. But this is also"},{"speaker":"Johan Vesters","startTime":1532.06,"endTime":1535.33,"body":"something we have set up in kind"},{"speaker":"Johan Vesters","startTime":1535.33,"endTime":1538.75,"body":"of like our order of, you know,"},{"speaker":"Johan Vesters","startTime":1535.33,"endTime":1538.75,"body":"the onboarding process, which is"},{"speaker":"Johan Vesters","startTime":1538.75,"endTime":1543.04,"body":"really six weeks after that food"},{"speaker":"Johan Vesters","startTime":1538.75,"endTime":1543.04,"body":"diary, right, we want to see"},{"speaker":"Johan Vesters","startTime":1543.04,"endTime":1546.46,"body":"where they're at food quality,"},{"speaker":"Johan Vesters","startTime":1543.04,"endTime":1546.46,"body":"food intake, just overall"},{"speaker":"Johan Vesters","startTime":1547.21,"endTime":1551.5,"body":"amounts, seeing what they're"},{"speaker":"Johan Vesters","startTime":1547.21,"endTime":1551.5,"body":"struggling with. But after the"},{"speaker":"Johan Vesters","startTime":1551.5,"endTime":1553.8400000000001,"body":"foundations, right, making sure"},{"speaker":"Johan Vesters","startTime":1551.5,"endTime":1553.8400000000001,"body":"that they actually understand"},{"speaker":"Johan Vesters","startTime":1553.8400000000001,"endTime":1556.72,"body":"nutrition, because you know, as"},{"speaker":"Johan Vesters","startTime":1553.8400000000001,"endTime":1556.72,"body":"well, there's so much"},{"speaker":"Johan Vesters","startTime":1556.75,"endTime":1559.72,"body":"information out there. And"},{"speaker":"Johan Vesters","startTime":1556.75,"endTime":1559.72,"body":"that's so confusing for people."},{"speaker":"Johan Vesters","startTime":1560.3500000000001,"endTime":1564.52,"body":"Like what educate them, make"},{"speaker":"Johan Vesters","startTime":1560.3500000000001,"endTime":1564.52,"body":"sure okay, we're able to"},{"speaker":"Johan Vesters","startTime":1564.52,"endTime":1567.6100000000001,"body":"actually be flexible, like, be"},{"speaker":"Johan Vesters","startTime":1564.52,"endTime":1567.6100000000001,"body":"flexible with our nutrition,"},{"speaker":"Johan Vesters","startTime":1567.6100000000001,"endTime":1571.8700000000001,"body":"right? You apply to a 20 rule,"},{"speaker":"Johan Vesters","startTime":1567.6100000000001,"endTime":1571.8700000000001,"body":"we say, Oh, we do. We start"},{"speaker":"Johan Vesters","startTime":1571.8700000000001,"endTime":1574.63,"body":"planning, right, the full day of"},{"speaker":"Johan Vesters","startTime":1571.8700000000001,"endTime":1574.63,"body":"eating, so that always have"},{"speaker":"Johan Vesters","startTime":1574.63,"endTime":1577.69,"body":"something to fall back on. And"},{"speaker":"Johan Vesters","startTime":1574.63,"endTime":1577.69,"body":"then we also create their"},{"speaker":"Johan Vesters","startTime":1577.69,"endTime":1581.26,"body":"periodization plan, like that's,"},{"speaker":"Johan Vesters","startTime":1577.69,"endTime":1581.26,"body":"I think, week for now. Because"},{"speaker":"Johan Vesters","startTime":1581.26,"endTime":1584.71,"body":"we move things around a little"},{"speaker":"Johan Vesters","startTime":1581.26,"endTime":1584.71,"body":"bit, week four, then we start"},{"speaker":"Johan Vesters","startTime":1584.71,"endTime":1588.3700000000001,"body":"building out their plan, because"},{"speaker":"Johan Vesters","startTime":1584.71,"endTime":1588.3700000000001,"body":"then we also kind of know, okay,"},{"speaker":"Johan Vesters","startTime":1588.4,"endTime":1591.16,"body":"these are still some things we"},{"speaker":"Johan Vesters","startTime":1588.4,"endTime":1591.16,"body":"got to work on. These are some"},{"speaker":"Johan Vesters","startTime":1591.16,"endTime":1594.3700000000001,"body":"things we could already get"},{"speaker":"Johan Vesters","startTime":1591.16,"endTime":1594.3700000000001,"body":"into. And then we have special"},{"speaker":"Johan Vesters","startTime":1594.3700000000001,"endTime":1598.24,"body":"scenarios, a little bit of"},{"speaker":"Johan Vesters","startTime":1594.3700000000001,"endTime":1598.24,"body":"supplementation, too. But again,"},{"speaker":"Johan Vesters","startTime":1598.24,"endTime":1600.88,"body":"it's a process, right, that's,"},{"speaker":"Johan Vesters","startTime":1598.24,"endTime":1600.88,"body":"that's a six week process."},{"speaker":"Johan Vesters","startTime":1600.88,"endTime":1604.24,"body":"Usually, after four weeks, I'd"},{"speaker":"Johan Vesters","startTime":1600.88,"endTime":1604.24,"body":"say for the majority of the"},{"speaker":"Johan Vesters","startTime":1604.24,"endTime":1606.6100000000001,"body":"people, we can start cutting,"},{"speaker":"Johan Vesters","startTime":1604.24,"endTime":1606.6100000000001,"body":"but to our people where we"},{"speaker":"Johan Vesters","startTime":1606.6100000000001,"endTime":1609.97,"body":"don't, you know, I really want"},{"speaker":"Johan Vesters","startTime":1606.6100000000001,"endTime":1609.97,"body":"you to first hit your targets."},{"speaker":"Johan Vesters","startTime":1610.21,"endTime":1612.82,"body":"Because if we're super"},{"speaker":"Johan Vesters","startTime":1610.21,"endTime":1612.82,"body":"inconsistent, and we're all over"},{"speaker":"Johan Vesters","startTime":1612.82,"endTime":1615.97,"body":"the place, for whatever reason"},{"speaker":"Johan Vesters","startTime":1612.82,"endTime":1615.97,"body":"that is, we got to work on that,"},{"speaker":"Johan Vesters","startTime":1615.97,"endTime":1618.7,"body":"because we're not going to be"},{"speaker":"Johan Vesters","startTime":1615.97,"endTime":1618.7,"body":"able to adjust from that"},{"speaker":"Johan Vesters","startTime":1618.7,"endTime":1621.55,"body":"inconsistent place, you know"},{"speaker":"Johan Vesters","startTime":1618.7,"endTime":1621.55,"body":"what I mean? And,"},{"speaker":"Kristine Andali","startTime":1621.64,"endTime":1622.45,"body":"exactly,"},{"speaker":"Johan Vesters","startTime":1623.41,"endTime":1625.51,"body":"this is also"},{"speaker":"Johan Vesters","startTime":1623.41,"endTime":1625.51,"body":"something we can already get"},{"speaker":"Johan Vesters","startTime":1625.51,"endTime":1631.39,"body":"into right, right now, or over"},{"speaker":"Johan Vesters","startTime":1625.51,"endTime":1631.39,"body":"summer, is working on some of"},{"speaker":"Johan Vesters","startTime":1631.39,"endTime":1634.03,"body":"those basics, making sure that"},{"speaker":"Johan Vesters","startTime":1631.39,"endTime":1634.03,"body":"maybe some of that stuff is"},{"speaker":"Johan Vesters","startTime":1634.03,"endTime":1637.78,"body":"already covered. Hey, if you"},{"speaker":"Johan Vesters","startTime":1634.03,"endTime":1637.78,"body":"already know for yourself, I'd"},{"speaker":"Johan Vesters","startTime":1637.78,"endTime":1640.63,"body":"like to start cutting or like to"},{"speaker":"Johan Vesters","startTime":1637.78,"endTime":1640.63,"body":"start bulking or whatever it is,"},{"speaker":"Johan Vesters","startTime":1640.99,"endTime":1645.7,"body":"after summer, you're probably"},{"speaker":"Johan Vesters","startTime":1640.99,"endTime":1645.7,"body":"not going to have like special,"},{"speaker":"Johan Vesters","startTime":1645.73,"endTime":1647.83,"body":"you know, meat, you know,"},{"speaker":"Johan Vesters","startTime":1645.73,"endTime":1647.83,"body":"evenings out, and those kind of"},{"speaker":"Johan Vesters","startTime":1647.83,"endTime":1651.22,"body":"things like special scenarios,"},{"speaker":"Johan Vesters","startTime":1647.83,"endTime":1651.22,"body":"every single day. Maybe just"},{"speaker":"Johan Vesters","startTime":1651.22,"endTime":1655.42,"body":"track your food, like a couple"},{"speaker":"Johan Vesters","startTime":1651.22,"endTime":1655.42,"body":"days a week. We just protein or"},{"speaker":"Johan Vesters","startTime":1655.78,"endTime":1658.24,"body":"what tried to already work"},{"speaker":"Johan Vesters","startTime":1655.78,"endTime":1658.24,"body":"towards that, you know, like,"},{"speaker":"Johan Vesters","startTime":1658.78,"endTime":1662.5900000000001,"body":"eat some more whole foods, like"},{"speaker":"Johan Vesters","startTime":1658.78,"endTime":1662.5900000000001,"body":"all that stuff needs to be"},{"speaker":"Johan Vesters","startTime":1662.5900000000001,"endTime":1665.08,"body":"worked on anyway. And that's"},{"speaker":"Johan Vesters","startTime":1662.5900000000001,"endTime":1665.08,"body":"what we do with everyone as"},{"speaker":"Johan Vesters","startTime":1665.08,"endTime":1669.46,"body":"well. And I remember having a"},{"speaker":"Johan Vesters","startTime":1665.08,"endTime":1669.46,"body":"talk with someone the past year"},{"speaker":"Johan Vesters","startTime":1669.46,"endTime":1672.13,"body":"like you know, like this before"},{"speaker":"Johan Vesters","startTime":1669.46,"endTime":1672.13,"body":"us are bringing this up like"},{"speaker":"Johan Vesters","startTime":1672.13,"endTime":1676.03,"body":"Rajesh, the path he should we"},{"speaker":"Johan Vesters","startTime":1672.13,"endTime":1676.03,"body":"all learn but he's like, you"},{"speaker":"Johan Vesters","startTime":1676.03,"endTime":1678.04,"body":"know, week three, I think it was"},{"speaker":"Johan Vesters","startTime":1676.03,"endTime":1678.04,"body":"he's like, Yeah, I'm not very"},{"speaker":"Johan Vesters","startTime":1678.04,"endTime":1681.28,"body":"happy with the you know, the"},{"speaker":"Johan Vesters","startTime":1678.04,"endTime":1681.28,"body":"fact that I haven't lost any"},{"speaker":"Johan Vesters","startTime":1681.28,"endTime":1687.28,"body":"body fat yet. About Okay. Three"},{"speaker":"Johan Vesters","startTime":1681.28,"endTime":1687.28,"body":"weeks in. Like, this is not some"},{"speaker":"Johan Vesters","startTime":1687.31,"endTime":1690.1000000000001,"body":"lose weight quickly, kind of"},{"speaker":"Johan Vesters","startTime":1687.31,"endTime":1690.1000000000001,"body":"thing. You know what I mean?"},{"speaker":"Johan Vesters","startTime":1690.82,"endTime":1693.64,"body":"This is not something where,"},{"speaker":"Johan Vesters","startTime":1690.82,"endTime":1693.64,"body":"hey, we sign up and we say,"},{"speaker":"Johan Vesters","startTime":1693.67,"endTime":1696.3400000000001,"body":"okay, cool. You want to lose"},{"speaker":"Johan Vesters","startTime":1693.67,"endTime":1696.3400000000001,"body":"weight? Let's jump into"},{"speaker":"Johan Vesters","startTime":1696.3400000000001,"endTime":1698.14,"body":"withdrawal from a calorie diet"},{"speaker":"Johan Vesters","startTime":1696.3400000000001,"endTime":1698.14,"body":"or so you know?"},{"speaker":"Kristine Andali","startTime":1698.95,"endTime":1701.5,"body":"Yeah, that's"},{"speaker":"Kristine Andali","startTime":1698.95,"endTime":1701.5,"body":"why you so matter of fact, like,"},{"speaker":"Kristine Andali","startTime":1701.5,"endTime":1705.91,"body":"right off it? Yeah. Like I"},{"speaker":"Kristine Andali","startTime":1701.5,"endTime":1705.91,"body":"literally, literally say to them"},{"speaker":"Kristine Andali","startTime":1705.91,"endTime":1712.03,"body":"like this. This is not a quick"},{"speaker":"Kristine Andali","startTime":1705.91,"endTime":1712.03,"body":"fix programme. We will focus on"},{"speaker":"Kristine Andali","startTime":1712.03,"endTime":1717.6100000000001,"body":"fat loss when the time is right."},{"speaker":"Kristine Andali","startTime":1712.03,"endTime":1717.6100000000001,"body":"But this year, I say I say"},{"speaker":"Kristine Andali","startTime":1717.6100000000001,"endTime":1722.1100000000001,"body":"anywhere from like, I have it"},{"speaker":"Kristine Andali","startTime":1717.6100000000001,"endTime":1722.1100000000001,"body":"written in the thing. Yeah,"},{"speaker":"Kristine Andali","startTime":1722.2,"endTime":1727.0,"body":"anywhere from like six to 10"},{"speaker":"Kristine Andali","startTime":1722.2,"endTime":1727.0,"body":"weeks, maybe longer is exactly"},{"speaker":"Kristine Andali","startTime":1727.0,"endTime":1731.47,"body":"what I have written. Before we"},{"speaker":"Kristine Andali","startTime":1727.0,"endTime":1731.47,"body":"move into that next phase. So"},{"speaker":"Kristine Andali","startTime":1731.71,"endTime":1735.58,"body":"yeah, yeah, really, like they"},{"speaker":"Kristine Andali","startTime":1731.71,"endTime":1735.58,"body":"need to really understand, you"},{"speaker":"Kristine Andali","startTime":1735.58,"endTime":1739.63,"body":"know, the expectation and what"},{"speaker":"Kristine Andali","startTime":1735.58,"endTime":1739.63,"body":"they're what they're coming"},{"speaker":"Kristine Andali","startTime":1739.63,"endTime":1741.31,"body":"into, I think that's social"},{"speaker":"Kristine Andali","startTime":1739.63,"endTime":1741.31,"body":"part."},{"speaker":"Johan Vesters","startTime":1742.45,"endTime":1746.5900000000001,"body":"Yeah, because MLB"},{"speaker":"Johan Vesters","startTime":1742.45,"endTime":1746.5900000000001,"body":"with anyone really, because,"},{"speaker":"Johan Vesters","startTime":1746.6200000000001,"endTime":1752.3500000000001,"body":"like, you know, when we did the"},{"speaker":"Johan Vesters","startTime":1746.6200000000001,"endTime":1752.3500000000001,"body":"giveaway, last one. And we, we"},{"speaker":"Johan Vesters","startTime":1752.3500000000001,"endTime":1756.07,"body":"talked to a bunch of people, I"},{"speaker":"Johan Vesters","startTime":1752.3500000000001,"endTime":1756.07,"body":"really got a lot of stories from"},{"speaker":"Johan Vesters","startTime":1756.07,"endTime":1758.92,"body":"people where it was quite"},{"speaker":"Johan Vesters","startTime":1756.07,"endTime":1758.92,"body":"worrying, right, like they've"},{"speaker":"Johan Vesters","startTime":1758.92,"endTime":1761.53,"body":"tried multiple programmes or"},{"speaker":"Johan Vesters","startTime":1758.92,"endTime":1761.53,"body":"coaches and those kind of"},{"speaker":"Johan Vesters","startTime":1761.53,"endTime":1764.56,"body":"things. And then it's like,"},{"speaker":"Johan Vesters","startTime":1761.53,"endTime":1764.56,"body":"well, you know, it was just the"},{"speaker":"Johan Vesters","startTime":1764.56,"endTime":1768.79,"body":"targets, and I got put on 12 on"},{"speaker":"Johan Vesters","startTime":1764.56,"endTime":1768.79,"body":"the calories. But they never got"},{"speaker":"Johan Vesters","startTime":1768.79,"endTime":1771.58,"body":"to work through soft, they never"},{"speaker":"Johan Vesters","startTime":1768.79,"endTime":1771.58,"body":"got to first actually built a"},{"speaker":"Johan Vesters","startTime":1771.58,"endTime":1775.9,"body":"foundation. Yeah, they never"},{"speaker":"Johan Vesters","startTime":1771.58,"endTime":1775.9,"body":"even like knew about food"},{"speaker":"Johan Vesters","startTime":1775.9,"endTime":1778.93,"body":"choices, or you know, anything"},{"speaker":"Johan Vesters","startTime":1775.9,"endTime":1778.93,"body":"like that. Because they were"},{"speaker":"Johan Vesters","startTime":1778.93,"endTime":1783.31,"body":"just supposed to follow"},{"speaker":"Johan Vesters","startTime":1778.93,"endTime":1783.31,"body":"calories. And that was it. Some"},{"speaker":"Johan Vesters","startTime":1783.31,"endTime":1786.01,"body":"people, you know, were just told"},{"speaker":"Johan Vesters","startTime":1783.31,"endTime":1786.01,"body":"to try again, if they didn't hit"},{"speaker":"Johan Vesters","startTime":1786.01,"endTime":1788.89,"body":"their targets, but there was"},{"speaker":"Johan Vesters","startTime":1786.01,"endTime":1788.89,"body":"never kind of like that,"},{"speaker":"Johan Vesters","startTime":1788.89,"endTime":1792.4,"body":"figuring out why they were not"},{"speaker":"Johan Vesters","startTime":1788.89,"endTime":1792.4,"body":"able to, and ended up being"},{"speaker":"Johan Vesters","startTime":1792.4,"endTime":1795.76,"body":"alive, kind of like the mindset"},{"speaker":"Johan Vesters","startTime":1792.4,"endTime":1795.76,"body":"side of things. That now all of"},{"speaker":"Johan Vesters","startTime":1795.76,"endTime":1798.13,"body":"a sudden we do get to work"},{"speaker":"Johan Vesters","startTime":1795.76,"endTime":1798.13,"body":"through and now that you see"},{"speaker":"Johan Vesters","startTime":1798.13,"endTime":1801.31,"body":"results because of that, like,"},{"speaker":"Johan Vesters","startTime":1798.13,"endTime":1801.31,"body":"you want to take your time, you"},{"speaker":"Johan Vesters","startTime":1801.31,"endTime":1804.76,"body":"know, and I think this is"},{"speaker":"Johan Vesters","startTime":1801.31,"endTime":1804.76,"body":"something to to remember, too,"},{"speaker":"Johan Vesters","startTime":1804.76,"endTime":1808.99,"body":"that if we have been struggling"},{"speaker":"Johan Vesters","startTime":1804.76,"endTime":1808.99,"body":"for multiple years. You're not"},{"speaker":"Johan Vesters","startTime":1808.99,"endTime":1811.75,"body":"going to see a whole lot in a"},{"speaker":"Johan Vesters","startTime":1808.99,"endTime":1811.75,"body":"couple of weeks. Right? We can"},{"speaker":"Johan Vesters","startTime":1811.75,"endTime":1812.29,"body":"get you"},{"speaker":"Kristine Andali","startTime":1812.68,"endTime":1815.8,"body":"you're not"},{"speaker":"Kristine Andali","startTime":1812.68,"endTime":1815.8,"body":"gonna see like the people I say"},{"speaker":"Kristine Andali","startTime":1815.8,"endTime":1818.53,"body":"this to clients all the time."},{"speaker":"Kristine Andali","startTime":1815.8,"endTime":1818.53,"body":"Like how long have you actually"},{"speaker":"Kristine Andali","startTime":1818.53,"endTime":1822.73,"body":"been doing this? Yeah, and like"},{"speaker":"Kristine Andali","startTime":1818.53,"endTime":1822.73,"body":"the other the other guy like you"},{"speaker":"Kristine Andali","startTime":1822.76,"endTime":1826.6000000000001,"body":"bring awareness around it,"},{"speaker":"Kristine Andali","startTime":1822.76,"endTime":1826.6000000000001,"body":"right? Like, yeah, how long have"},{"speaker":"Kristine Andali","startTime":1826.6000000000001,"endTime":1831.1000000000001,"body":"you been emotionally eating or"},{"speaker":"Kristine Andali","startTime":1826.6000000000001,"endTime":1831.1000000000001,"body":"overeating. And, you know, one"},{"speaker":"Kristine Andali","startTime":1831.1000000000001,"endTime":1834.19,"body":"of my clients said my whole"},{"speaker":"Kristine Andali","startTime":1831.1000000000001,"endTime":1834.19,"body":"life. And I said, Okay, this"},{"speaker":"Kristine Andali","startTime":1834.19,"endTime":1838.27,"body":"isn't gonna be undone in 12"},{"speaker":"Kristine Andali","startTime":1834.19,"endTime":1838.27,"body":"weeks. That's just, that's the"},{"speaker":"Kristine Andali","startTime":1838.27,"endTime":1844.69,"body":"facts. It can improve, yes,"},{"speaker":"Kristine Andali","startTime":1838.27,"endTime":1844.69,"body":"like, we're working on improving"},{"speaker":"Kristine Andali","startTime":1844.69,"endTime":1850.15,"body":"that over the 12 weeks. But it's"},{"speaker":"Kristine Andali","startTime":1844.69,"endTime":1850.15,"body":"not just going to be be fixed in"},{"speaker":"Kristine Andali","startTime":1850.15,"endTime":1854.1100000000001,"body":"that period of time. And it is"},{"speaker":"Kristine Andali","startTime":1850.15,"endTime":1854.1100000000001,"body":"quite literally human nature to"},{"speaker":"Kristine Andali","startTime":1854.1100000000001,"endTime":1859.24,"body":"fall back into old habits. But"},{"speaker":"Kristine Andali","startTime":1854.1100000000001,"endTime":1859.24,"body":"to have that awareness, so Okay,"},{"speaker":"Kristine Andali","startTime":1859.57,"endTime":1863.17,"body":"have the awareness. And then"},{"speaker":"Kristine Andali","startTime":1859.57,"endTime":1863.17,"body":"this is where those tools and"},{"speaker":"Kristine Andali","startTime":1863.17,"endTime":1866.89,"body":"habits come into play, right?"},{"speaker":"Kristine Andali","startTime":1863.17,"endTime":1866.89,"body":"You've built the habit, it's"},{"speaker":"Kristine Andali","startTime":1866.89,"endTime":1869.89,"body":"normal to fall back into them"},{"speaker":"Kristine Andali","startTime":1866.89,"endTime":1869.89,"body":"sometimes. But now you're like,"},{"speaker":"Kristine Andali","startTime":1869.89,"endTime":1873.79,"body":"okay, like this has happened. I,"},{"speaker":"Kristine Andali","startTime":1869.89,"endTime":1873.79,"body":"I have identified like, I"},{"speaker":"Kristine Andali","startTime":1873.79,"endTime":1877.75,"body":"falling back into the, these old"},{"speaker":"Kristine Andali","startTime":1873.79,"endTime":1877.75,"body":"habits, now I have these tools"},{"speaker":"Kristine Andali","startTime":1877.75,"endTime":1882.16,"body":"in my back pocket to get me back"},{"speaker":"Kristine Andali","startTime":1877.75,"endTime":1882.16,"body":"on to, you know, more successful"},{"speaker":"Kristine Andali","startTime":1882.16,"endTime":1885.7,"body":"path in that, whether that's"},{"speaker":"Kristine Andali","startTime":1882.16,"endTime":1885.7,"body":"small action or big action,"},{"speaker":"Kristine Andali","startTime":1885.7,"endTime":1891.22,"body":"whatever. So yeah, it's, it's so"},{"speaker":"Kristine Andali","startTime":1885.7,"endTime":1891.22,"body":"important to have these habits"},{"speaker":"Kristine Andali","startTime":1891.22,"endTime":1894.49,"body":"in place. I can't emphasise that"},{"speaker":"Kristine Andali","startTime":1891.22,"endTime":1894.49,"body":"enough."},{"speaker":"Johan Vesters","startTime":1895.81,"endTime":1898.15,"body":"I always say"},{"speaker":"Johan Vesters","startTime":1895.81,"endTime":1898.15,"body":"there's a die before to die"},{"speaker":"Johan Vesters","startTime":1898.15,"endTime":1902.05,"body":"them. Here's the diet after the"},{"speaker":"Johan Vesters","startTime":1898.15,"endTime":1902.05,"body":"diet. Without a diet before the"},{"speaker":"Johan Vesters","startTime":1902.05,"endTime":1905.68,"body":"diet, the results are gonna suck"},{"speaker":"Johan Vesters","startTime":1902.05,"endTime":1905.68,"body":"without the diet after the diet,"},{"speaker":"Johan Vesters","startTime":1905.68,"endTime":1909.19,"body":"or it's not gonna last. Because"},{"speaker":"Johan Vesters","startTime":1905.68,"endTime":1909.19,"body":"you also need to maintain it. So"},{"speaker":"Johan Vesters","startTime":1909.7,"endTime":1913.69,"body":"you gotta get ready. Right, can"},{"speaker":"Johan Vesters","startTime":1909.7,"endTime":1913.69,"body":"just jump in. I mean, some"},{"speaker":"Johan Vesters","startTime":1913.69,"endTime":1917.23,"body":"people can see some results, but"},{"speaker":"Johan Vesters","startTime":1913.69,"endTime":1917.23,"body":"like, usually, it's not going to"},{"speaker":"Johan Vesters","startTime":1917.23,"endTime":1920.8600000000001,"body":"last. So you want to make sure"},{"speaker":"Johan Vesters","startTime":1917.23,"endTime":1920.8600000000001,"body":"that you're actually ready. And"},{"speaker":"Johan Vesters","startTime":1921.07,"endTime":1925.3600000000001,"body":"this is where your coach can"},{"speaker":"Johan Vesters","startTime":1921.07,"endTime":1925.3600000000001,"body":"help you, you know, because as"},{"speaker":"Johan Vesters","startTime":1925.3600000000001,"endTime":1927.7,"body":"human beings, we're probably"},{"speaker":"Johan Vesters","startTime":1925.3600000000001,"endTime":1927.7,"body":"going to tell ourselves like,"},{"speaker":"Johan Vesters","startTime":1927.7,"endTime":1931.57,"body":"and I'm good to go kind of"},{"speaker":"Johan Vesters","startTime":1927.7,"endTime":1931.57,"body":"thing. Hey, your coach might be"},{"speaker":"Johan Vesters","startTime":1931.57,"endTime":1935.26,"body":"like, I don't think not yet."},{"speaker":"Johan Vesters","startTime":1931.57,"endTime":1935.26,"body":"Maybe. Or maybe they agree. And"},{"speaker":"Johan Vesters","startTime":1935.26,"endTime":1937.63,"body":"that's all great. We want to"},{"speaker":"Johan Vesters","startTime":1935.26,"endTime":1937.63,"body":"make sure that you're actually"},{"speaker":"Johan Vesters","startTime":1937.63,"endTime":1943.24,"body":"good to go. That'd be set. Let's"},{"speaker":"Johan Vesters","startTime":1937.63,"endTime":1943.24,"body":"let's try to stick to our 30"},{"speaker":"Johan Vesters","startTime":1943.24,"endTime":1946.8400000000001,"body":"minute episode. Is there"},{"speaker":"Johan Vesters","startTime":1943.24,"endTime":1946.8400000000001,"body":"anything else that you wanted to"},{"speaker":"Johan Vesters","startTime":1946.8400000000001,"endTime":1949.06,"body":"share with us, Kristine this"},{"speaker":"Johan Vesters","startTime":1946.8400000000001,"endTime":1949.06,"body":"week?"},{"speaker":"Kristine Andali","startTime":1950.47,"endTime":1951.46,"body":"No, I think"},{"speaker":"Kristine Andali","startTime":1950.47,"endTime":1951.46,"body":"that's it."},{"speaker":"Johan Vesters","startTime":1952.51,"endTime":1954.13,"body":"You have any"},{"speaker":"Johan Vesters","startTime":1952.51,"endTime":1954.13,"body":"plans the rest of the summer?"},{"speaker":"Kristine Andali","startTime":1955.07,"endTime":1958.55,"body":"Oh, we're going"},{"speaker":"Kristine Andali","startTime":1955.07,"endTime":1958.55,"body":"to Colorado in August. We're"},{"speaker":"Kristine Andali","startTime":1958.55,"endTime":1963.47,"body":"going to Crested Butte for like"},{"speaker":"Kristine Andali","startTime":1958.55,"endTime":1963.47,"body":"our honeymoon. And the first day"},{"speaker":"Kristine Andali","startTime":1963.47,"endTime":1966.2,"body":"we're staying in a yurt, you"},{"speaker":"Kristine Andali","startTime":1963.47,"endTime":1966.2,"body":"know what a yurt is?"},{"speaker":"Johan Vesters","startTime":1966.47,"endTime":1966.65,"body":"no?"},{"speaker":"Kristine Andali","startTime":1967.73,"endTime":1970.3700000000001,"body":"So it's like"},{"speaker":"Kristine Andali","startTime":1967.73,"endTime":1970.3700000000001,"body":"this"},{"speaker":"Kristine Andali","startTime":1970.57,"endTime":1975.4,"body":"white. It's almost it's like a"},{"speaker":"Kristine Andali","startTime":1970.57,"endTime":1975.4,"body":"glamping experience where it's"},{"speaker":"Kristine Andali","startTime":1975.43,"endTime":1980.5,"body":"all Yeah. Oh, good. Yeah, white"},{"speaker":"Kristine Andali","startTime":1975.43,"endTime":1980.5,"body":"light tent. So we're staying in"},{"speaker":"Kristine Andali","startTime":1980.5,"endTime":1984.79,"body":"one of those that first night"},{"speaker":"Kristine Andali","startTime":1980.5,"endTime":1984.79,"body":"and then we got a really, really"},{"speaker":"Kristine Andali","startTime":1984.79,"endTime":1989.8,"body":"cute Airbnb. And Crested Butte"},{"speaker":"Kristine Andali","startTime":1984.79,"endTime":1989.8,"body":"that doesn't have a TV or"},{"speaker":"Kristine Andali","startTime":1989.8,"endTime":1993.55,"body":"anything and like it's just like"},{"speaker":"Kristine Andali","startTime":1989.8,"endTime":1993.55,"body":"surrounded by mountains. And I'm"},{"speaker":"Kristine Andali","startTime":1993.55,"endTime":1997.6000000000001,"body":"just like, oh my gosh, I can't"},{"speaker":"Kristine Andali","startTime":1993.55,"endTime":1997.6000000000001,"body":"wait to have coffee on the"},{"speaker":"Kristine Andali","startTime":1997.6000000000001,"endTime":1998.44,"body":"patio."},{"speaker":"Johan Vesters","startTime":1999.01,"endTime":2000.75,"body":"That sounds"},{"speaker":"Johan Vesters","startTime":1999.01,"endTime":2000.75,"body":"great. That sounds awesome."},{"speaker":"Johan Vesters","startTime":2000.78,"endTime":2007.32,"body":"Yeah. Yeah. Cool. So as well,"},{"speaker":"Johan Vesters","startTime":2000.78,"endTime":2007.32,"body":"yeah. Cool. Yeah. I'm gonna go"},{"speaker":"Johan Vesters","startTime":2007.32,"endTime":2012.93,"body":"back to catching up on stuff."},{"speaker":"Johan Vesters","startTime":2007.32,"endTime":2012.93,"body":"Huh? Good to see you again."},{"speaker":"Johan Vesters","startTime":2013.23,"endTime":2016.47,"body":"Well, I will catch up in a"},{"speaker":"Johan Vesters","startTime":2013.23,"endTime":2016.47,"body":"couple of weeks for seen. And to"},{"speaker":"Johan Vesters","startTime":2016.47,"endTime":2018.03,"body":"the lesser, I'll talk to you"},{"speaker":"Johan Vesters","startTime":2016.47,"endTime":2018.03,"body":"next week."}]}