{"version":"1.0.0","segments":[{"startTime":0.842,"endTime":3.002,"body":"What's up and welcome back to the Talk"},{"startTime":0.842,"endTime":3.002,"body":"Nutrition Podcast."},{"startTime":3.002,"endTime":4.083,"body":"Today's a mini episode."},{"startTime":4.083,"endTime":8.145,"body":"I'm gonna make sure to kind of stick to"},{"startTime":4.083,"endTime":8.145,"body":"maybe like 15 minutes because I want to"},{"startTime":8.145,"endTime":13.047,"body":"give you a very important framework to"},{"startTime":8.145,"endTime":13.047,"body":"follow for any habits that you might want"},{"startTime":13.047,"endTime":15.127,"body":"to create over the new year."},{"startTime":15.848,"endTime":20.37,"body":"I'm gonna give you six steps that are"},{"startTime":15.848,"endTime":20.37,"body":"proven to work, proven to be effective."},{"startTime":20.37,"endTime":26.052,"body":"It's gonna be all basic stuff, so you can"},{"startTime":20.37,"endTime":26.052,"body":"do this 100%, but I can only guarantee"},{"startTime":26.052,"endTime":27.232,"body":"your results here."},{"startTime":27.453,"endTime":30.166,"body":"We've been making a lot of guarantees here"},{"startTime":27.453,"endTime":30.166,"body":"recently."},{"startTime":30.166,"endTime":34.629,"body":"But I mean, I can only promise you that"},{"startTime":30.166,"endTime":34.629,"body":"this is gonna work if you apply this"},{"startTime":34.689,"endTime":36.05,"body":"consistently."},{"startTime":37.472,"endTime":40.534,"body":"You can create any habit with these six"},{"startTime":37.472,"endTime":40.534,"body":"steps."},{"startTime":40.934,"endTime":43.596,"body":"You can change any habit with these six"},{"startTime":40.934,"endTime":43.596,"body":"steps."},{"startTime":43.777,"endTime":47.88,"body":"And knowing that it's January 3rd at the"},{"startTime":43.777,"endTime":47.88,"body":"time it's recording, it's gonna be up"},{"startTime":47.88,"endTime":49.981,"body":"tomorrow, January 4th."},{"startTime":51.303,"endTime":54.706,"body":"A lot of you listening will have new goals"},{"startTime":51.303,"endTime":54.706,"body":"for the new year."},{"startTime":54.706,"endTime":57.308,"body":"And whether you wanna call it the New"},{"startTime":54.706,"endTime":57.308,"body":"Year's resolution or not, it doesn't"},{"startTime":57.308,"endTime":58.048,"body":"matter."},{"startTime":58.469,"endTime":59.749,"body":"We all have goals."},{"startTime":59.83,"endTime":64.393,"body":"We gotta work for those goals and we gotta"},{"startTime":59.83,"endTime":64.393,"body":"make sure that you're at least one of the"},{"startTime":64.393,"endTime":65.893,"body":"people who does make it."},{"startTime":66.314,"endTime":70.797,"body":"Because there's research to show that just"},{"startTime":66.314,"endTime":70.797,"body":"about 90% don't."},{"startTime":70.797,"endTime":74.179,"body":"I don't like really focusing on the 90%"},{"startTime":70.797,"endTime":74.179,"body":"anyway."},{"startTime":74.179,"endTime":78.202,"body":"I don't think it's necessary, but I do"},{"startTime":74.179,"endTime":78.202,"body":"wanna make sure that, hey, like you're"},{"startTime":78.202,"endTime":79.103,"body":"among the 10%."},{"startTime":79.103,"endTime":82.124,"body":"That's why I'm recording this quick"},{"startTime":79.103,"endTime":82.124,"body":"episode for you."},{"startTime":82.625,"endTime":87.508,"body":"If you haven't yet, go back to our"},{"startTime":82.625,"endTime":87.508,"body":"previous episode, episode 102, where we"},{"startTime":87.508,"endTime":89.229,"body":"talked about dry January,"},{"startTime":89.742,"endTime":93.844,"body":"full transparency, I thought no one was"},{"startTime":89.742,"endTime":93.844,"body":"going to be into that topic."},{"startTime":94.285,"endTime":98.048,"body":"I wrote that article, which is on our"},{"startTime":94.285,"endTime":98.048,"body":"website, which by the way, if you haven't"},{"startTime":98.389,"endTime":100.81,"body":"yet, right, feel free to check that one"},{"startTime":98.389,"endTime":100.81,"body":"out too."},{"startTime":101.811,"endTime":106.195,"body":"But I really like, I started writing it"},{"startTime":101.811,"endTime":106.195,"body":"because I wanted to share this."},{"startTime":106.195,"endTime":108.716,"body":"It's done so much for me."},{"startTime":109.518,"endTime":111.459,"body":"I wanted to kind of put this out there."},{"startTime":112.62,"endTime":115.302,"body":"And I have been talking, you know, about"},{"startTime":112.62,"endTime":115.302,"body":"alcohol and stuff with people recently."},{"startTime":115.302,"endTime":119.446,"body":"And, you know, a lot of people are trying"},{"startTime":115.302,"endTime":119.446,"body":"this and that episode kind of blew up."},{"startTime":119.446,"endTime":122.727,"body":"or at least on YouTube, which is super"},{"startTime":119.446,"endTime":122.727,"body":"cool."},{"startTime":122.987,"endTime":128.169,"body":"And you know what, before we even get into"},{"startTime":122.987,"endTime":128.169,"body":"this mini episode, let's talk about that"},{"startTime":128.169,"endTime":132.971,"body":"for a brief moment, because we're going to"},{"startTime":128.169,"endTime":132.971,"body":"talk about the fact that you need to keep"},{"startTime":132.971,"endTime":138.634,"body":"going, that we need to continuously"},{"startTime":132.971,"endTime":138.634,"body":"reflect and create awareness."},{"startTime":139.934,"endTime":141.795,"body":"But you're going to have to do the work"},{"startTime":139.934,"endTime":141.795,"body":"here."},{"startTime":142.356,"endTime":146.337,"body":"You're going to have to do the work for"},{"startTime":142.356,"endTime":146.337,"body":"this to actually, eventually lead to"},{"startTime":146.337,"endTime":147.257,"body":"success."},{"startTime":148.722,"endTime":152.743,"body":"Most people are going to jump into this"},{"startTime":148.722,"endTime":152.743,"body":"new year, doing everything all at once,"},{"startTime":152.743,"endTime":154.363,"body":"trying everything all at once, right?"},{"startTime":154.363,"endTime":156.324,"body":"There's no systems, no strategies in"},{"startTime":154.363,"endTime":156.324,"body":"place."},{"startTime":156.324,"endTime":159.344,"body":"They're doing unsustainable diets."},{"startTime":160.545,"endTime":163.025,"body":"Stuff that we know most people, right?"},{"startTime":163.126,"endTime":166.126,"body":"I mean, it's even like into February"},{"startTime":163.126,"endTime":166.126,"body":"already."},{"startTime":166.126,"endTime":169.287,"body":"I think, I mean, I forgot the exact"},{"startTime":166.126,"endTime":169.287,"body":"number, but I believe is anywhere from"},{"startTime":169.287,"endTime":171.828,"body":"like 60 to 80 percent, like somewhere"},{"startTime":169.287,"endTime":171.828,"body":"around there."},{"startTime":172.208,"endTime":174.429,"body":"Most people already fall off then."},{"startTime":174.429,"endTime":177.649,"body":"And then by the end of the year, it's like"},{"startTime":174.429,"endTime":177.649,"body":"pretty much, you know, almost everyone."},{"startTime":180.066,"endTime":181.726,"body":"People continue to make those same"},{"startTime":180.066,"endTime":181.726,"body":"mistakes."},{"startTime":181.726,"endTime":186.908,"body":"We'll talk about this more next week, but"},{"startTime":181.726,"endTime":186.908,"body":"for now, I want to give you a very simple"},{"startTime":186.948,"endTime":191.41,"body":"and easy to apply framework, but it's"},{"startTime":186.948,"endTime":191.41,"body":"gonna take time."},{"startTime":191.41,"endTime":193.111,"body":"It will take effort, right?"},{"startTime":193.831,"endTime":197.953,"body":"But if you promise yourself at least here"},{"startTime":193.831,"endTime":197.953,"body":"that you will keep showing up, it's 100%"},{"startTime":197.953,"endTime":198.973,"body":"gonna help you."},{"startTime":198.973,"endTime":200.233,"body":"I can guarantee that."},{"startTime":200.894,"endTime":204.015,"body":"Now, here's the thing."},{"startTime":204.155,"endTime":209.317,"body":"Like I just mentioned, the previous"},{"startTime":204.155,"endTime":209.317,"body":"episode kind of blew up on YouTube,"},{"startTime":210.806,"endTime":212.026,"body":"I think it's really cool."},{"startTime":213.207,"endTime":216.109,"body":"I've been doing this podcast for one and a"},{"startTime":213.207,"endTime":216.109,"body":"half years almost."},{"startTime":217.01,"endTime":221.573,"body":"Consistently, and I want to give you a"},{"startTime":217.01,"endTime":221.573,"body":"little bit of behind the scenes here."},{"startTime":221.573,"endTime":227.777,"body":"Consistently, every single week, since"},{"startTime":221.573,"endTime":227.777,"body":"June or July 2022 we started, every single"},{"startTime":227.777,"endTime":229.538,"body":"week we've done episodes."},{"startTime":229.538,"endTime":231.439,"body":"Right now it's two episodes a week."},{"startTime":232.08,"endTime":233.0,"body":"Guess what?"},{"startTime":233.621,"endTime":239.685,"body":"I mean, we're getting a lot of downloads"},{"startTime":233.621,"endTime":239.685,"body":"on Spotify, Apple, but on YouTube, 10"},{"startTime":239.685,"endTime":240.438,"body":"views."},{"startTime":240.438,"endTime":244.118,"body":"15 views, sometimes 30, 50, right?"},{"startTime":244.579,"endTime":245.499,"body":"Sometimes 100."},{"startTime":245.899,"endTime":247.72,"body":"I have one video that was 300."},{"startTime":248.24,"endTime":249.12,"body":"That was it."},{"startTime":250.14,"endTime":252.161,"body":"And I still kept showing up."},{"startTime":252.501,"endTime":259.163,"body":"I didn't get too hung up on the metrics,"},{"startTime":252.501,"endTime":259.163,"body":"the numbers, the views, the follows, the"},{"startTime":259.163,"endTime":264.765,"body":"whatever, which by the way now are going"},{"startTime":259.163,"endTime":264.765,"body":"up and up and up, which I think is really"},{"startTime":264.765,"endTime":266.885,"body":"cool because let's be honest."},{"startTime":266.974,"endTime":269.355,"body":"It is proof that something is working."},{"startTime":269.355,"endTime":271.736,"body":"People are resonating with this topic."},{"startTime":273.118,"endTime":279.682,"body":"But I wanted to bring this up because it's"},{"startTime":273.118,"endTime":279.682,"body":"one of those things that I've been working"},{"startTime":279.682,"endTime":280.963,"body":"on this for a long time."},{"startTime":281.223,"endTime":286.547,"body":"And this is the first ever episode for us"},{"startTime":281.223,"endTime":286.547,"body":"that kind of blew up on YouTube."},{"startTime":286.547,"endTime":289.109,"body":"There's a lot of new subscribers, which I"},{"startTime":286.547,"endTime":289.109,"body":"think is awesome."},{"startTime":289.109,"endTime":292.651,"body":"So by the way, if you are watching this on"},{"startTime":289.109,"endTime":292.651,"body":"YouTube, welcome."},{"startTime":292.971,"endTime":293.711,"body":"Right?"},{"startTime":294.392,"endTime":296.793,"body":"I think it's super cool to share this"},{"startTime":294.392,"endTime":296.793,"body":"stuff with you."},{"startTime":297.642,"endTime":300.582,"body":"And if you haven't yet, make sure to"},{"startTime":297.642,"endTime":300.582,"body":"actually subscribe."},{"startTime":301.383,"endTime":302.343,"body":"But here's the thing."},{"startTime":302.343,"endTime":306.864,"body":"When you guys set a goal, focus on the"},{"startTime":302.343,"endTime":306.864,"body":"process."},{"startTime":307.925,"endTime":309.605,"body":"That's my main point here."},{"startTime":309.985,"endTime":310.805,"body":"You've got to keep going."},{"startTime":310.805,"endTime":312.306,"body":"You've got to keep showing up."},{"startTime":312.746,"endTime":314.506,"body":"But you've got to focus on those actions."},{"startTime":314.887,"endTime":320.548,"body":"The outcome, for me, the followers, views,"},{"startTime":314.887,"endTime":320.548,"body":"whatever you want to call it, subscribers,"},{"startTime":320.808,"endTime":324.589,"body":"likes, comments, that's just the outcome."},{"startTime":325.19,"endTime":328.692,"body":"I could sit here and refresh my phone"},{"startTime":325.19,"endTime":328.692,"body":"every single time, seeing like how many"},{"startTime":328.692,"endTime":330.273,"body":"downloads, how many downloads, right?"},{"startTime":330.273,"endTime":331.494,"body":"I could do that."},{"startTime":332.375,"endTime":337.978,"body":"Or I could just focus on recording"},{"startTime":332.375,"endTime":337.978,"body":"podcasts, writing better, creating better"},{"startTime":337.978,"endTime":340.16,"body":"episodes, right?"},{"startTime":340.78,"endTime":346.344,"body":"Coming up with ideas that you are into,"},{"startTime":340.78,"endTime":346.344,"body":"but also paying attention, like, hey, you"},{"startTime":346.344,"endTime":350.086,"body":"know, what questions do I get from my"},{"startTime":346.344,"endTime":350.086,"body":"clients?"},{"startTime":350.647,"endTime":352.949,"body":"Can we put out more quality content?"},{"startTime":352.949,"endTime":354.569,"body":"That's the stuff I gotta focus on."},{"startTime":354.674,"endTime":357.115,"body":"I'm going to relate this back to you,"},{"startTime":354.674,"endTime":357.115,"body":"maybe your goals."},{"startTime":357.115,"endTime":358.535,"body":"Maybe you have a weight loss goal."},{"startTime":359.256,"endTime":363.338,"body":"Maybe you have a muscle gain goal or"},{"startTime":359.256,"endTime":363.338,"body":"whatever it may be."},{"startTime":364.299,"endTime":365.519,"body":"Let's say it's weight loss."},{"startTime":365.64,"endTime":370.642,"body":"Don't be so focused on the skill that you"},{"startTime":365.64,"endTime":370.642,"body":"do not focus on the process."},{"startTime":371.043,"endTime":374.605,"body":"That skill will go down if you hit your"},{"startTime":371.043,"endTime":374.605,"body":"nutrition, if you take care of that stuff."},{"startTime":374.605,"endTime":377.246,"body":"And if you need help with nutrition, you"},{"startTime":374.605,"endTime":377.246,"body":"know where to find me."},{"startTime":377.246,"endTime":379.247,"body":"We are currently taking on new clients."},{"startTime":379.447,"endTime":383.469,"body":"Our new coach, Alexandra, has got a bunch"},{"startTime":379.447,"endTime":383.469,"body":"of new people to work with."},{"startTime":383.502,"endTime":385.963,"body":"Currently, this first week of the year,"},{"startTime":383.502,"endTime":385.963,"body":"it's been awesome."},{"startTime":386.243,"endTime":389.465,"body":"So, and we do have a couple spots left, by"},{"startTime":386.243,"endTime":389.465,"body":"the way."},{"startTime":389.465,"endTime":393.587,"body":"So if you want, if you need help with"},{"startTime":389.465,"endTime":393.587,"body":"nutrition, you know where to find us, you"},{"startTime":393.587,"endTime":396.209,"body":"can go to the description, click that"},{"startTime":393.587,"endTime":396.209,"body":"link."},{"startTime":397.05,"endTime":402.893,"body":"But you gotta focus on doing the work"},{"startTime":397.05,"endTime":402.893,"body":"instead of the outcome."},{"startTime":402.893,"endTime":403.473,"body":"It will come."},{"startTime":403.473,"endTime":407.296,"body":"And of course, like we're gonna use the"},{"startTime":403.473,"endTime":407.296,"body":"metrics, the outcome, et cetera, weight,"},{"startTime":407.296,"endTime":409.617,"body":"whatever you wanna call it, centimeters,"},{"startTime":407.296,"endTime":409.617,"body":"inches."},{"startTime":410.762,"endTime":413.364,"body":"You know, weight lifted at the gym,"},{"startTime":410.762,"endTime":413.364,"body":"whatever it is, those metrics, they're"},{"startTime":413.364,"endTime":414.845,"body":"gonna be great still to use."},{"startTime":414.845,"endTime":419.109,"body":"So you wanna have the numbers, but that is"},{"startTime":414.845,"endTime":419.109,"body":"not gonna be your measure of success."},{"startTime":419.109,"endTime":423.912,"body":"The measure of success is you actually"},{"startTime":419.109,"endTime":423.912,"body":"taking action for your goals, showing up"},{"startTime":423.953,"endTime":425.333,"body":"every fucking day."},{"startTime":425.674,"endTime":427.195,"body":"Because it's gonna take time."},{"startTime":427.195,"endTime":430.898,"body":"And don't you think that right now it's"},{"startTime":427.195,"endTime":430.898,"body":"the first week of the year, right?"},{"startTime":430.898,"endTime":435.943,"body":"Don't you think that we're gonna reverse"},{"startTime":430.898,"endTime":435.943,"body":"years of bad habits in 21 days, whatever"},{"startTime":435.943,"endTime":436.683,"body":"it is."},{"startTime":437.624,"endTime":439.685,"body":"Or even 30, 60, 90 days."},{"startTime":441.154,"endTime":447.15,"body":"good news, we can actually reverse many"},{"startTime":441.154,"endTime":447.15,"body":"years of bad habits, you know, and let's"},{"startTime":447.15,"endTime":448.653,"body":"call it 6 to 12 months."},{"startTime":450.402,"endTime":452.183,"body":"but it's going to require that work."},{"startTime":452.243,"endTime":456.106,"body":"So the six step framework I want to share"},{"startTime":452.243,"endTime":456.106,"body":"with you."},{"startTime":456.106,"endTime":461.39,"body":"Again, we talked about this briefly in the"},{"startTime":456.106,"endTime":461.39,"body":"alcohol episode last week, or actually not"},{"startTime":461.39,"endTime":462.991,"body":"even last week, this Monday."},{"startTime":463.132,"endTime":468.636,"body":"We talked about the six steps and how you"},{"startTime":463.132,"endTime":468.636,"body":"can apply it with dry January and creating"},{"startTime":468.636,"endTime":469.677,"body":"new habits."},{"startTime":469.677,"endTime":473.2,"body":"I wanted to kind of like dive into it a"},{"startTime":469.677,"endTime":473.2,"body":"little bit more because I do really like"},{"startTime":473.2,"endTime":473.38,"body":"it."},{"startTime":473.38,"endTime":479.585,"body":"And this, again, this works every single"},{"startTime":473.38,"endTime":479.585,"body":"time if you go through it proactively."},{"startTime":479.585,"endTime":480.585,"body":"So let's dive in."},{"startTime":482.058,"endTime":482.979,"body":"Number 1."},{"startTime":482.979,"endTime":484.6,"body":"Create awareness."},{"startTime":484.841,"endTime":488.245,"body":"You cannot change if you don't know what"},{"startTime":484.841,"endTime":488.245,"body":"needs changing."},{"startTime":490.23,"endTime":492.27,"body":"First step, most people already miss."},{"startTime":493.811,"endTime":498.212,"body":"How are you supposed to just jump in and,"},{"startTime":493.811,"endTime":498.212,"body":"like, what are you going to do, like wing"},{"startTime":498.212,"endTime":500.032,"body":"it, you know, nutrition-wise?"},{"startTime":500.412,"endTime":506.194,"body":"We don't know our current habits, you"},{"startTime":500.412,"endTime":506.194,"body":"know, how much our current intake is, your"},{"startTime":506.194,"endTime":507.934,"body":"macronutrients, whatever it is."},{"startTime":508.335,"endTime":511.355,"body":"This is the very first step that we do"},{"startTime":508.335,"endTime":511.355,"body":"with every single one of our nutrition"},{"startTime":511.355,"endTime":512.516,"body":"coaching clients."},{"startTime":513.096,"endTime":516.217,"body":"When you sign up with our program, we"},{"startTime":513.096,"endTime":516.217,"body":"don't just jump in."},{"startTime":516.337,"endTime":518.658,"body":"That's what most of those programs do, and"},{"startTime":516.337,"endTime":518.658,"body":"that's why most"},{"startTime":518.658,"endTime":522.419,"body":"you know, programs lead to weight regain,"},{"startTime":518.658,"endTime":522.419,"body":"you know, in no time, because we can't"},{"startTime":522.419,"endTime":524.639,"body":"stick to it and we kind of give up, right?"},{"startTime":525.059,"endTime":527.56,"body":"Now what we do is we create a starting"},{"startTime":525.059,"endTime":527.56,"body":"point."},{"startTime":527.56,"endTime":531.261,"body":"I want to see you track, I want to see you"},{"startTime":527.56,"endTime":531.261,"body":"take control of your nutrition."},{"startTime":531.261,"endTime":532.201,"body":"And we're going to build routines."},{"startTime":532.201,"endTime":537.343,"body":"We're going to build habits, but we can"},{"startTime":532.201,"endTime":537.343,"body":"only do that when we create awareness."},{"startTime":537.543,"endTime":540.704,"body":"And this is where we need to really, if"},{"startTime":537.543,"endTime":540.704,"body":"you're doing this on your own, right, you"},{"startTime":540.704,"endTime":542.504,"body":"can do this in your own journal about it."},{"startTime":542.504,"endTime":546.685,"body":"Think, meditate, whatever you want to do,"},{"startTime":542.504,"endTime":546.685,"body":"go on a walk, really think like, Hey,"},{"startTime":546.685,"endTime":548.045,"body":"what's my current state?"},{"startTime":548.202,"endTime":549.742,"body":"What do I need to change?"},{"startTime":550.083,"endTime":553.964,"body":"What's the person I need to become in"},{"startTime":550.083,"endTime":553.964,"body":"order to be successful long term?"},{"startTime":554.685,"endTime":559.467,"body":"Now let me compare my current habits,"},{"startTime":554.685,"endTime":559.467,"body":"behavior to that person's."},{"startTime":559.828,"endTime":561.108,"body":"What needs changing?"},{"startTime":561.249,"endTime":562.81,"body":"Ask yourself that question."},{"startTime":562.81,"endTime":564.03,"body":"A coach can help you here."},{"startTime":564.03,"endTime":565.451,"body":"We have our intake form."},{"startTime":565.451,"endTime":567.332,"body":"We have people do a food diary."},{"startTime":567.332,"endTime":570.093,"body":"So for a week straight, we see exactly"},{"startTime":567.332,"endTime":570.093,"body":"what they're eating."},{"startTime":570.093,"endTime":571.174,"body":"And guess what?"},{"startTime":571.174,"endTime":573.815,"body":"Now I know what you're eating, how much"},{"startTime":571.174,"endTime":573.815,"body":"you're eating."},{"startTime":574.316,"endTime":575.817,"body":"Maybe you're struggling with the weekends."},{"startTime":575.817,"endTime":576.537,"body":"OK, cool."},{"startTime":576.537,"endTime":577.837,"body":"Now we can create."},{"startTime":577.866,"endTime":580.006,"body":"change because we know what needs"},{"startTime":577.866,"endTime":580.006,"body":"changing."},{"startTime":580.006,"endTime":581.627,"body":"So that's step one."},{"startTime":582.487,"endTime":584.948,"body":"Number two, take action."},{"startTime":586.349,"endTime":588.41,"body":"Only action will actually get you moving."},{"startTime":588.43,"endTime":593.772,"body":"So the best time to start taking your"},{"startTime":588.43,"endTime":593.772,"body":"health serious was yesterday or 20 years"},{"startTime":593.772,"endTime":594.413,"body":"ago."},{"startTime":594.413,"endTime":597.154,"body":"You know, the second best time is right"},{"startTime":594.413,"endTime":597.154,"body":"now."},{"startTime":598.574,"endTime":603.757,"body":"And I can't like give you any other advice"},{"startTime":598.574,"endTime":603.757,"body":"and you just got to get started."},{"startTime":603.757,"endTime":606.337,"body":"Like you do have to first create"},{"startTime":603.757,"endTime":606.337,"body":"awareness."},{"startTime":607.446,"endTime":612.533,"body":"But then you got to get started, just get"},{"startTime":607.446,"endTime":612.533,"body":"the ball rolling, and create that initial"},{"startTime":612.533,"endTime":614.676,"body":"momentum."},{"startTime":614.676,"endTime":616.879,"body":"To be honest with you, that's the whole"},{"startTime":614.676,"endTime":616.879,"body":"point here."},{"startTime":616.879,"endTime":619.101,"body":"We just want to create some good momentum."},{"startTime":620.758,"endTime":625.201,"body":"You just need to start tracking, start"},{"startTime":620.758,"endTime":625.201,"body":"going to the gym, hitting your steps."},{"startTime":625.742,"endTime":627.523,"body":"What exactly are you gonna be doing?"},{"startTime":627.563,"endTime":631.507,"body":"Again, depends on you sitting down,"},{"startTime":627.563,"endTime":631.507,"body":"figuring out, hey, what do I need to"},{"startTime":631.507,"endTime":632.247,"body":"change?"},{"startTime":632.247,"endTime":634.729,"body":"By the way, if you need help with that,"},{"startTime":632.247,"endTime":634.729,"body":"hit me up."},{"startTime":634.77,"endTime":639.033,"body":"Go to Instagram, yourinvestors OCS with"},{"startTime":634.77,"endTime":639.033,"body":"underscore in between, of course."},{"startTime":639.634,"endTime":642.336,"body":"That's linked in the description, but hit"},{"startTime":639.634,"endTime":642.336,"body":"me up."},{"startTime":642.336,"endTime":643.957,"body":"We do have a quiz for this."},{"startTime":644.338,"endTime":648.741,"body":"So if you want, I can send you our habit"},{"startTime":644.338,"endTime":648.741,"body":"quiz to where you can fill out."},{"startTime":648.834,"endTime":653.417,"body":"couple questions, you rate everything from"},{"startTime":648.834,"endTime":653.417,"body":"one to five, super simple and I'll give"},{"startTime":653.417,"endTime":655.758,"body":"you a personalized video, right?"},{"startTime":655.758,"endTime":660.541,"body":"This is not automated, whatever, no AI,"},{"startTime":655.758,"endTime":660.541,"body":"this is me actually coaching you for free."},{"startTime":660.902,"endTime":664.724,"body":"The only thing you got to do is actually"},{"startTime":660.902,"endTime":664.724,"body":"go to Instagram and hit me up there."},{"startTime":664.744,"endTime":668.627,"body":"If you don't know what needs changing or"},{"startTime":664.744,"endTime":668.627,"body":"you know you don't necessarily know which"},{"startTime":668.627,"endTime":672.209,"body":"habits you got to create to be successful,"},{"startTime":668.627,"endTime":672.209,"body":"just hit me up."},{"startTime":672.209,"endTime":672.989,"body":"Let me know."},{"startTime":675.53,"endTime":681.193,"body":"Number three, this one apparently was"},{"startTime":675.53,"endTime":681.193,"body":"pretty popular because we've had a lot of"},{"startTime":681.193,"endTime":685.094,"body":"people over the last couple of days"},{"startTime":681.193,"endTime":685.094,"body":"download our habit tracker."},{"startTime":685.235,"endTime":689.017,"body":"It's an amazing tool and I highly"},{"startTime":685.235,"endTime":689.017,"body":"recommend you use it."},{"startTime":689.457,"endTime":693.599,"body":"So make sure to also again in this"},{"startTime":689.457,"endTime":693.599,"body":"episode, drop it in the description"},{"startTime":694.14,"endTime":696.721,"body":"because step three is keep track."},{"startTime":697.982,"endTime":701.844,"body":"Another thing that a lot of people don't"},{"startTime":697.982,"endTime":701.844,"body":"do, you jump in, you say, hey, I'm gonna"},{"startTime":701.844,"endTime":705.125,"body":"reach this goal, but there's no action"},{"startTime":701.844,"endTime":705.125,"body":"plan, there's no, right?"},{"startTime":706.314,"endTime":712.297,"body":"specific metrics to track, hey, where"},{"startTime":706.314,"endTime":712.297,"body":"like, how can we like, see if you're"},{"startTime":712.297,"endTime":713.337,"body":"consistent?"},{"startTime":714.058,"endTime":717.9,"body":"Because one of the secret ingredients for"},{"startTime":714.058,"endTime":717.9,"body":"consistency is accountability."},{"startTime":717.9,"endTime":721.442,"body":"It's having some with something like a"},{"startTime":717.9,"endTime":721.442,"body":"checklist, a habit tracker, which by the"},{"startTime":721.442,"endTime":724.964,"body":"way, I can again, a link in the show notes"},{"startTime":721.442,"endTime":724.964,"body":"or the description."},{"startTime":725.304,"endTime":728.826,"body":"And I'll make sure that that's up there so"},{"startTime":725.304,"endTime":728.826,"body":"that you can grab it is absolutely free."},{"startTime":728.826,"endTime":730.407,"body":"You just drop your email."},{"startTime":730.587,"endTime":732.228,"body":"That's it."},{"startTime":732.228,"endTime":734.669,"body":"You can unsubscribe from newsletter"},{"startTime":732.228,"endTime":734.669,"body":"anytime."},{"startTime":735.03,"endTime":736.911,"body":"but that's how it's sent out, right?"},{"startTime":737.472,"endTime":742.235,"body":"But use that because you can then start"},{"startTime":737.472,"endTime":742.235,"body":"checking those boxes and you can see, hey,"},{"startTime":743.036,"endTime":746.599,"body":"how much, like how consistent am I"},{"startTime":743.036,"endTime":746.599,"body":"actually getting?"},{"startTime":746.759,"endTime":750.422,"body":"Because we can say we're gonna do this"},{"startTime":746.759,"endTime":750.422,"body":"thing, we're gonna say we're gonna reach"},{"startTime":750.422,"endTime":755.106,"body":"this goal, but if we don't break it down"},{"startTime":750.422,"endTime":755.106,"body":"into the actions and we start tracking"},{"startTime":755.106,"endTime":761.792,"body":"those actions so that we can visually see,"},{"startTime":755.106,"endTime":761.792,"body":"hey, okay, last week, I only got it three"},{"startTime":761.792,"endTime":762.732,"body":"out of seven days."},{"startTime":762.732,"endTime":764.533,"body":"Let me now aim for four or five."},{"startTime":764.726,"endTime":766.127,"body":"Doesn't have to be perfect."},{"startTime":766.127,"endTime":769.812,"body":"Don't expect you to hit seven days out of"},{"startTime":766.127,"endTime":769.812,"body":"the week every single week."},{"startTime":769.812,"endTime":771.874,"body":"That's fine if you don't get that."},{"startTime":772.976,"endTime":776.721,"body":"But at least if you have that visual and"},{"startTime":772.976,"endTime":776.721,"body":"with our tracker, you're gonna get a"},{"startTime":776.721,"endTime":779.664,"body":"percentage also, your consistency"},{"startTime":776.721,"endTime":779.664,"body":"percentage."},{"startTime":779.825,"endTime":784.169,"body":"If you get to like just about an 80%,"},{"startTime":779.825,"endTime":784.169,"body":"let's call it, like you're at a good spot."},{"startTime":786.358,"endTime":789.698,"body":"This one is very key, step four, reflect."},{"startTime":790.219,"endTime":791.479,"body":"I want you to reflect."},{"startTime":791.659,"endTime":795.58,"body":"I want you to check and update your habit"},{"startTime":791.659,"endTime":795.58,"body":"tracker on a daily basis because nothing"},{"startTime":795.58,"endTime":803.722,"body":"reinforces you continuing to take action,"},{"startTime":795.58,"endTime":803.722,"body":"continuing to create positive change, then"},{"startTime":803.722,"endTime":805.723,"body":"seeing how consistent you are."},{"startTime":805.723,"endTime":809.024,"body":"When you are guessing, you're just kind of"},{"startTime":805.723,"endTime":809.024,"body":"like going blindfolded, you don't know"},{"startTime":809.024,"endTime":812.605,"body":"what you're doing, it's very difficult to"},{"startTime":809.024,"endTime":812.605,"body":"keep that momentum going."},{"startTime":812.605,"endTime":815.385,"body":"If you have that tracker, you keep taking"},{"startTime":812.605,"endTime":815.385,"body":"those boxes."},{"startTime":815.446,"endTime":819.008,"body":"You keep winning the day, you create"},{"startTime":815.446,"endTime":819.008,"body":"momentum, you keep going."},{"startTime":819.129,"endTime":822.451,"body":"And this is also where you catch yourself"},{"startTime":819.129,"endTime":822.451,"body":"when you slip up."},{"startTime":822.872,"endTime":824.513,"body":"So continuously reflect."},{"startTime":824.733,"endTime":827.975,"body":"And you can even combine this with like a"},{"startTime":824.733,"endTime":827.975,"body":"journaling or meditation practice."},{"startTime":829.057,"endTime":832.299,"body":"Then we're going to kind of throw some"},{"startTime":829.057,"endTime":832.299,"body":"fuel on the fire."},{"startTime":833.06,"endTime":834.821,"body":"I'm going to quote Alex Ormosy here."},{"startTime":834.821,"endTime":837.483,"body":"He said, when things get easy, go hard."},{"startTime":838.204,"endTime":841.907,"body":"I really love that quote because it's like"},{"startTime":838.204,"endTime":841.907,"body":"when it is easy, right?"},{"startTime":841.907,"endTime":844.309,"body":"When you feel like, Hey, you know, this is"},{"startTime":841.907,"endTime":844.309,"body":"actually not too bad."},{"startTime":844.309,"endTime":844.549,"body":"Okay."},{"startTime":844.549,"endTime":845.229,"body":"Good."},{"startTime":845.602,"endTime":847.762,"body":"Then I want to add to the challenge."},{"startTime":847.762,"endTime":851.523,"body":"Then I want you to go to your habit"},{"startTime":847.762,"endTime":851.523,"body":"tracker and you can fill in two other"},{"startTime":851.523,"endTime":852.383,"body":"habits."},{"startTime":852.383,"endTime":854.864,"body":"We initially just started with one thing,"},{"startTime":852.383,"endTime":854.864,"body":"right?"},{"startTime":854.864,"endTime":857.925,"body":"Because I think that's probably best for"},{"startTime":854.864,"endTime":857.925,"body":"most people."},{"startTime":858.245,"endTime":861.126,"body":"But if it feels easy, let's add two more."},{"startTime":861.626,"endTime":863.706,"body":"And the tracker will do that for you,"},{"startTime":861.626,"endTime":863.706,"body":"right?"},{"startTime":863.706,"endTime":866.347,"body":"You can just decide what you want to work"},{"startTime":863.706,"endTime":866.347,"body":"on."},{"startTime":866.427,"endTime":867.407,"body":"You add them."},{"startTime":867.407,"endTime":869.208,"body":"So we're going to now amplify, right?"},{"startTime":869.208,"endTime":873.069,"body":"We're going to basically increase the"},{"startTime":869.208,"endTime":873.069,"body":"challenge because you're already doing"},{"startTime":873.069,"endTime":873.849,"body":"well."},{"startTime":873.849,"endTime":875.789,"body":"When it gets easy, go hard."},{"startTime":877.038,"endTime":878.358,"body":"create more change."},{"startTime":878.898,"endTime":882.059,"body":"And last but not least, keep going."},{"startTime":883.06,"endTime":888.062,"body":"Like I just told you, I've been making"},{"startTime":883.06,"endTime":888.062,"body":"YouTube podcast episodes for one and a"},{"startTime":888.062,"endTime":889.062,"body":"half years."},{"startTime":889.322,"endTime":890.843,"body":"Barely anyone watching."},{"startTime":891.343,"endTime":895.765,"body":"We just had the only, the first one ever"},{"startTime":891.343,"endTime":895.765,"body":"kind of really do well."},{"startTime":895.765,"endTime":896.545,"body":"Awesome."},{"startTime":897.106,"endTime":900.307,"body":"And if you're watching and you watch that"},{"startTime":897.106,"endTime":900.307,"body":"one too, thank you so much."},{"startTime":900.307,"endTime":901.567,"body":"Super happy to have you."},{"startTime":901.567,"endTime":903.968,"body":"But this is also an example, right?"},{"startTime":903.968,"endTime":904.869,"body":"You got to keep going."},{"startTime":904.869,"endTime":906.969,"body":"It doesn't fucking matter, right?"},{"startTime":907.102,"endTime":907.742,"body":"And hey, you know what?"},{"startTime":907.742,"endTime":912.506,"body":"If this video gets 15 views, whatever it"},{"startTime":907.742,"endTime":912.506,"body":"is, I'm going to keep showing up."},{"startTime":912.506,"endTime":913.847,"body":"I'll be back on Monday."},{"startTime":913.847,"endTime":915.308,"body":"I'll be back on Thursday."},{"startTime":915.348,"endTime":920.032,"body":"And for the rest of this year, I'm going"},{"startTime":915.348,"endTime":920.032,"body":"to put up two more episodes every single"},{"startTime":920.032,"endTime":920.733,"body":"week."},{"startTime":921.373,"endTime":925.377,"body":"That's my commitment to you because I want"},{"startTime":921.373,"endTime":925.377,"body":"to help you with this free information."},{"startTime":925.377,"endTime":927.398,"body":"Make sense?"},{"startTime":927.398,"endTime":928.759,"body":"But you got to keep going."},{"startTime":928.78,"endTime":932.522,"body":"You can't really get too discouraged by"},{"startTime":928.78,"endTime":932.522,"body":"the number on the scale, whatever it is."},{"startTime":933.504,"endTime":936.125,"body":"And then most importantly, setbacks."},{"startTime":936.53,"endTime":937.97,"body":"are part of the deal."},{"startTime":937.97,"endTime":939.411,"body":"So expect them."},{"startTime":939.631,"endTime":942.613,"body":"Don't be surprised if you mess up whatever"},{"startTime":939.631,"endTime":942.613,"body":"it is."},{"startTime":943.513,"endTime":945.775,"body":"Because it's part of literally like your"},{"startTime":943.513,"endTime":945.775,"body":"journey."},{"startTime":945.775,"endTime":949.857,"body":"Like you're only going to grow and learn"},{"startTime":945.775,"endTime":949.857,"body":"if you fuck up and then you pick it back"},{"startTime":949.857,"endTime":954.639,"body":"up again and then you are open and"},{"startTime":949.857,"endTime":954.639,"body":"proactive enough to learn from that"},{"startTime":954.639,"endTime":954.98,"body":"failure."},{"startTime":954.98,"endTime":958.562,"body":"Because it's not the failure that keeps"},{"startTime":954.98,"endTime":958.562,"body":"you from reaching your goal."},{"startTime":958.562,"endTime":961.163,"body":"It's you then giving up."},{"startTime":962.344,"endTime":964.945,"body":"And that's the one thing you cannot allow"},{"startTime":962.344,"endTime":964.945,"body":"yourself to do."},{"startTime":964.945,"endTime":966.045,"body":"That's giving up."},{"startTime":966.958,"endTime":970.819,"body":"Because don't see this as a quick 21 day,"},{"startTime":966.958,"endTime":970.819,"body":"30 day new habit solution."},{"startTime":970.819,"endTime":972.299,"body":"Like it's not that, right?"},{"startTime":972.299,"endTime":974.279,"body":"It's a process, not an event."},{"startTime":974.279,"endTime":975.64,"body":"And it will take time."},{"startTime":975.72,"endTime":980.061,"body":"The whole point here is to build momentum"},{"startTime":975.72,"endTime":980.061,"body":"that will lead to more success down the"},{"startTime":980.061,"endTime":980.641,"body":"road, right?"},{"startTime":980.641,"endTime":983.722,"body":"Beyond the 36, whatever days."},{"startTime":983.722,"endTime":985.342,"body":"This is really just the beginning."},{"startTime":985.983,"endTime":987.683,"body":"So again, I know you're motivated."},{"startTime":987.683,"endTime":991.824,"body":"I know you're stoked for the new year and"},{"startTime":987.683,"endTime":991.824,"body":"your new goals and all that, but make sure"},{"startTime":991.824,"endTime":993.705,"body":"to keep using this process, right?"},{"startTime":993.705,"endTime":995.245,"body":"You create awareness."},{"startTime":995.565,"endTime":996.945,"body":"Then we take action."},{"startTime":998.25,"endTime":1000.531,"body":"We start to keep track and we reflect."},{"startTime":1002.132,"endTime":1004.093,"body":"We increase the challenge when it's easy."},{"startTime":1004.093,"endTime":1005.914,"body":"We go hard when it's easy, right?"},{"startTime":1006.495,"endTime":1008.476,"body":"And then most importantly, we keep going."},{"startTime":1009.417,"endTime":1010.297,"body":"Good luck."},{"startTime":1010.437,"endTime":1011.558,"body":"Let's stay in touch."},{"startTime":1011.718,"endTime":1014.36,"body":"Feel free to help me up on Instagram if"},{"startTime":1011.718,"endTime":1014.36,"body":"you do need some more help."},{"startTime":1014.42,"endTime":1016.181,"body":"And then I'll be back on Monday."},{"startTime":1016.181,"endTime":1017.201,"body":"I'll talk to you soon."}]}