{"version":"1.0.0","segments":[{"startTime":0.758,"endTime":2.378,"body":"What's up and welcome back to Talk"},{"startTime":0.758,"endTime":2.378,"body":"Nutrition."},{"startTime":2.378,"endTime":4.859,"body":"We are seven days into 2024."},{"startTime":5.84,"endTime":8.161,"body":"And I can already tell people are, right?"},{"startTime":8.161,"endTime":10.121,"body":"Kind of like messing around with their"},{"startTime":8.161,"endTime":10.121,"body":"goals."},{"startTime":10.522,"endTime":12.542,"body":"It's early, but it's happening."},{"startTime":13.023,"endTime":14.523,"body":"Gonna ask you a question here."},{"startTime":14.523,"endTime":16.404,"body":"Well, really a few questions."},{"startTime":16.924,"endTime":18.945,"body":"Have you ever tried any of those diets?"},{"startTime":18.945,"endTime":23.547,"body":"The strict ones where it's like cut out"},{"startTime":18.945,"endTime":23.547,"body":"all sugars, the carbs, whatever it is, you"},{"startTime":23.547,"endTime":25.488,"body":"know, the quick fixes."},{"startTime":26.368,"endTime":29.229,"body":"Have you ever tried any of those"},{"startTime":26.368,"endTime":29.229,"body":"unsustainable diets?"},{"startTime":29.954,"endTime":35.775,"body":"Have you ever been impatient maybe,"},{"startTime":29.954,"endTime":35.775,"body":"knowing that hey, we kind of had multiple"},{"startTime":35.775,"endTime":38.956,"body":"years of bad habits and maybe we've been"},{"startTime":35.775,"endTime":38.956,"body":"overweight for a while, which by the way,"},{"startTime":38.956,"endTime":41.337,"body":"I'm not judging, like that was me, right?"},{"startTime":41.657,"endTime":45.658,"body":"Eleven years ago, I was in that exact"},{"startTime":41.657,"endTime":45.658,"body":"spot, right?"},{"startTime":46.278,"endTime":52.1,"body":"But have you ever felt like impatient"},{"startTime":46.278,"endTime":52.1,"body":"because you're not losing a kilo a week"},{"startTime":52.1,"endTime":54.46,"body":"or, you know, a pound a week, whatever it"},{"startTime":52.1,"endTime":54.46,"body":"is?"},{"startTime":55.821,"endTime":58.998,"body":"Have you ever fallen into all or nothing"},{"startTime":55.821,"endTime":58.998,"body":"to where, hey,"},{"startTime":58.998,"endTime":62.283,"body":"We took a break during Christmas because"},{"startTime":58.998,"endTime":62.283,"body":"we want to enjoy, we don't want to worry"},{"startTime":62.283,"endTime":64.045,"body":"about nutrition, right?"},{"startTime":65.782,"endTime":69.124,"body":"and then jump into January trying to do"},{"startTime":65.782,"endTime":69.124,"body":"everything all at once."},{"startTime":69.965,"endTime":75.99,"body":"Protein, drinking more water, going for"},{"startTime":69.965,"endTime":75.99,"body":"more walks, hitting the gym, XYZ, you're"},{"startTime":75.99,"endTime":77.511,"body":"trying to do everything all at once."},{"startTime":78.792,"endTime":82.456,"body":"But then because you couldn't sustain"},{"startTime":78.792,"endTime":82.456,"body":"that, because it's too much, realistically"},{"startTime":82.456,"endTime":87.199,"body":"speaking, you then got frustrated and you"},{"startTime":82.456,"endTime":87.199,"body":"kind of dropped it."},{"startTime":88.2,"endTime":94.546,"body":"Have you ever gone into chasing a goal"},{"startTime":88.2,"endTime":94.546,"body":"without strategy, without a real plan?"},{"startTime":94.546,"endTime":96.327,"body":"Not just for that fat loss, right?"},{"startTime":96.327,"endTime":99.53,"body":"And I'm saying fat loss because I mean,"},{"startTime":96.327,"endTime":99.53,"body":"let's be honest, like that's the most"},{"startTime":99.53,"endTime":102.332,"body":"common goal this time of the year for a"},{"startTime":99.53,"endTime":102.332,"body":"lot of people."},{"startTime":102.393,"endTime":106.076,"body":"And I like the periodization too, because"},{"startTime":102.393,"endTime":106.076,"body":"hey, between now and spring, it's a"},{"startTime":106.076,"endTime":108.298,"body":"perfect time if you wanna lose fat."},{"startTime":108.338,"endTime":111.1,"body":"And if you're actually good to go, why"},{"startTime":108.338,"endTime":111.1,"body":"not?"},{"startTime":111.581,"endTime":112.923,"body":"But should you really jump in?"},{"startTime":112.923,"endTime":117.707,"body":"Have you ever tried that in the past where"},{"startTime":112.923,"endTime":117.707,"body":"you had a goal and you just went for it"},{"startTime":117.827,"endTime":120.589,"body":"without any, right, knowing what to do?"},{"startTime":121.258,"endTime":125.602,"body":"with no exit strategy either because I"},{"startTime":121.258,"endTime":125.602,"body":"always tell people like hey, with those"},{"startTime":125.602,"endTime":131.608,"body":"diets like no one's telling you how to"},{"startTime":125.602,"endTime":131.608,"body":"keep it off and you're gonna need that"},{"startTime":131.608,"endTime":132.929,"body":"exit strategy too."},{"startTime":134.21,"endTime":139.496,"body":"And have you ever felt like you needed"},{"startTime":134.21,"endTime":139.496,"body":"that motivation to maybe get started, to"},{"startTime":139.496,"endTime":141.617,"body":"maybe keep going, whatever it is?"},{"startTime":143.446,"endTime":145.406,"body":"Motivation will dive into today as well."},{"startTime":146.086,"endTime":152.448,"body":"These questions that I just asked you are"},{"startTime":146.086,"endTime":152.448,"body":"based on a lot of common mistakes most"},{"startTime":152.448,"endTime":153.448,"body":"people make."},{"startTime":153.788,"endTime":155.229,"body":"And that's today's topic."},{"startTime":156.449,"endTime":159.37,"body":"I wanna give you a little bit of a"},{"startTime":156.449,"endTime":159.37,"body":"background story, what kind of pushed me"},{"startTime":159.37,"endTime":162.21,"body":"to write this, because I'm here to help"},{"startTime":159.37,"endTime":162.21,"body":"you, right?"},{"startTime":162.411,"endTime":163.571,"body":"Now we'll get into it."},{"startTime":164.171,"endTime":168.712,"body":"So it was in January, 2023."},{"startTime":169.293,"endTime":173.053,"body":"So January 1st, 2023, exactly a year ago."},{"startTime":173.174,"endTime":175.756,"body":"at the time when I started writing this"},{"startTime":173.174,"endTime":175.756,"body":"article."},{"startTime":176.437,"endTime":177.458,"body":"I kind of felt frustrated."},{"startTime":177.458,"endTime":181.962,"body":"I was bummed out and disappointed because"},{"startTime":177.458,"endTime":181.962,"body":"as I was doing my yearly planning and"},{"startTime":181.962,"endTime":187.087,"body":"reviewing, I realized I didn't reach my"},{"startTime":181.962,"endTime":187.087,"body":"goals, which by the way, I already knew I"},{"startTime":187.087,"endTime":187.728,"body":"hadn't reached that."},{"startTime":187.728,"endTime":189.949,"body":"Because I would have known."},{"startTime":192.438,"endTime":199.882,"body":"In 2022, I set my biggest goals yet, at"},{"startTime":192.438,"endTime":199.882,"body":"that time at least, which I didn't reach."},{"startTime":200.943,"endTime":206.706,"body":"So I kind of felt like shit to be honest"},{"startTime":200.943,"endTime":206.706,"body":"with you, January 1st, 2023."},{"startTime":208.467,"endTime":214.33,"body":"I had set that goal and I had broken it"},{"startTime":208.467,"endTime":214.33,"body":"down into like monthly goals, but I didn't"},{"startTime":214.33,"endTime":215.891,"body":"turn it into an action plan."},{"startTime":216.531,"endTime":220.633,"body":"I didn't really figure out the steps to"},{"startTime":216.531,"endTime":220.633,"body":"get to that point."},{"startTime":221.922,"endTime":226.064,"body":"And I was chasing like all these different"},{"startTime":221.922,"endTime":226.064,"body":"things all at once."},{"startTime":226.585,"endTime":228.806,"body":"My focus wasn't in the right place."},{"startTime":229.367,"endTime":230.387,"body":"And I failed."},{"startTime":231.328,"endTime":232.548,"body":"It's a shitty feeling."},{"startTime":233.469,"endTime":235.471,"body":"Now this was not fitness related."},{"startTime":235.471,"endTime":241.614,"body":"It was business and you know, but I mean"},{"startTime":235.471,"endTime":241.614,"body":"either way it's frustrating, you know?"},{"startTime":241.835,"endTime":246.477,"body":"And I can bet that you've had similar"},{"startTime":241.835,"endTime":246.477,"body":"moments."},{"startTime":248.674,"endTime":252.097,"body":"So that's why I wrote this article,"},{"startTime":248.674,"endTime":252.097,"body":"because I see a lot of people make the"},{"startTime":252.097,"endTime":253.458,"body":"same mistakes."},{"startTime":254.821,"endTime":256.422,"body":"And let me say this too, right?"},{"startTime":256.983,"endTime":259.666,"body":"Because this was in January 2023."},{"startTime":260.307,"endTime":261.388,"body":"This year was a lot better."},{"startTime":261.388,"endTime":263.029,"body":"A lot different."},{"startTime":264.766,"endTime":266.706,"body":"I reached out for help, right?"},{"startTime":266.706,"endTime":269.007,"body":"I got help from professionals in the"},{"startTime":266.706,"endTime":269.007,"body":"space."},{"startTime":269.528,"endTime":270.968,"body":"I became resourceful."},{"startTime":271.068,"endTime":272.869,"body":"I started figuring shit out."},{"startTime":273.009,"endTime":275.17,"body":"I was super input focused."},{"startTime":275.17,"endTime":279.331,"body":"I took massive action and I surpassed my"},{"startTime":275.17,"endTime":279.331,"body":"goals last year."},{"startTime":280.692,"endTime":282.333,"body":"So I learned a hard lesson, right?"},{"startTime":282.473,"endTime":285.114,"body":"2022, I had that goal, it didn't reach it."},{"startTime":285.474,"endTime":288.395,"body":"2023, we surpassed that."},{"startTime":288.936,"endTime":290.796,"body":"And now we're gonna work towards bigger"},{"startTime":288.936,"endTime":290.796,"body":"goals."},{"startTime":291.397,"endTime":293.817,"body":"And I'm very happy for you to be on this"},{"startTime":291.397,"endTime":293.817,"body":"journey with us."},{"startTime":294.69,"endTime":298.791,"body":"But you can imagine that was a way"},{"startTime":294.69,"endTime":298.791,"body":"different reflection and planning session,"},{"startTime":298.791,"endTime":299.491,"body":"right?"},{"startTime":300.072,"endTime":303.853,"body":"I was fucking fired up when I did my"},{"startTime":300.072,"endTime":303.853,"body":"review this year."},{"startTime":304.954,"endTime":305.674,"body":"I'm stoked."},{"startTime":305.674,"endTime":308.475,"body":"I'm pumped for 2024 to be honest with you."},{"startTime":308.655,"endTime":309.715,"body":"I really mean that."},{"startTime":310.696,"endTime":311.936,"body":"Let's go back to you."},{"startTime":312.437,"endTime":316.438,"body":"Whether you call it a New Year's"},{"startTime":312.437,"endTime":316.438,"body":"resolution or not, or just a goal, like"},{"startTime":316.438,"endTime":317.679,"body":"who cares what it's called, right?"},{"startTime":317.679,"endTime":318.499,"body":"It doesn't matter."},{"startTime":318.499,"endTime":322.121,"body":"You see these posts online where it's"},{"startTime":318.499,"endTime":322.121,"body":"like, you know, you might as well, you"},{"startTime":322.121,"endTime":324.601,"body":"know, start in December, whatever it is"},{"startTime":322.121,"endTime":324.601,"body":"and"},{"startTime":324.714,"endTime":326.275,"body":"It doesn't have to be New Year's"},{"startTime":324.714,"endTime":326.275,"body":"resolution."},{"startTime":326.275,"endTime":327.576,"body":"Yeah, true."},{"startTime":327.576,"endTime":330.378,"body":"But if you want to call it that, that is"},{"startTime":327.576,"endTime":330.378,"body":"cool."},{"startTime":330.378,"endTime":333.26,"body":"If you don't want to call it that, that is"},{"startTime":330.378,"endTime":333.26,"body":"also cool."},{"startTime":333.38,"endTime":334.481,"body":"It's not worth the discussion."},{"startTime":334.481,"endTime":335.422,"body":"You know what I mean?"},{"startTime":335.862,"endTime":336.863,"body":"We all have goals."},{"startTime":336.863,"endTime":338.124,"body":"You have a goal."},{"startTime":338.704,"endTime":342.567,"body":"Or at least, hey, we tell ourselves we"},{"startTime":338.704,"endTime":342.567,"body":"have these big goals that are so"},{"startTime":342.848,"endTime":346.03,"body":"incredibly important for us to achieve."},{"startTime":346.491,"endTime":350.733,"body":"But then our actions don't really reflect"},{"startTime":346.491,"endTime":350.733,"body":"them a lot of times."},{"startTime":351.374,"endTime":354.357,"body":"So in today's episode, we are going to"},{"startTime":351.374,"endTime":354.357,"body":"break down five of the most common"},{"startTime":354.357,"endTime":360.062,"body":"problems nine out of ten people run into,"},{"startTime":354.357,"endTime":360.062,"body":"because that's the amount of people who"},{"startTime":360.062,"endTime":361.884,"body":"fill that New Year's resolution."},{"startTime":362.165,"endTime":364.226,"body":"I'm going to help you keep your"},{"startTime":362.165,"endTime":364.226,"body":"resolution."},{"startTime":365.348,"endTime":370.834,"body":"But I'll repeat that nine out of ten"},{"startTime":365.348,"endTime":370.834,"body":"people fill, of which eight out of ten"},{"startTime":370.834,"endTime":372.635,"body":"already fill in February."},{"startTime":372.896,"endTime":373.997,"body":"That's in a couple of weeks from now."},{"startTime":373.997,"endTime":374.997,"body":"Can you imagine?"},{"startTime":377.006,"endTime":379.608,"body":"We'll get back to that soon."},{"startTime":379.608,"endTime":382.71,"body":"Because I want to help you reach your"},{"startTime":379.608,"endTime":382.71,"body":"goals without making those same mistakes."},{"startTime":382.71,"endTime":387.274,"body":"Again, I never really like focusing on the"},{"startTime":382.71,"endTime":387.274,"body":"negative, just how with nutrition, we"},{"startTime":387.274,"endTime":390.316,"body":"don't tell our clients, like, hey, remove"},{"startTime":387.274,"endTime":390.316,"body":"these foods or whatever it is."},{"startTime":391.338,"endTime":392.579,"body":"Don't eat any sugar or whatever."},{"startTime":392.579,"endTime":394.74,"body":"Like, no, we add good stuff."},{"startTime":395.121,"endTime":397.363,"body":"We add good stuff so it's more"},{"startTime":395.121,"endTime":397.363,"body":"sustainable."},{"startTime":397.363,"endTime":401.246,"body":"And then automatically, sure, we eat fewer"},{"startTime":397.363,"endTime":401.246,"body":"processed foods."},{"startTime":401.486,"endTime":405.769,"body":"We're adding weightlifting sessions and we"},{"startTime":401.486,"endTime":405.769,"body":"get more steps in, et cetera."},{"startTime":406.474,"endTime":408.396,"body":"It's a different approach there."},{"startTime":408.457,"endTime":413.144,"body":"I don't want you to do your reflection"},{"startTime":408.457,"endTime":413.144,"body":"next year and be pissed off or bummed out"},{"startTime":413.144,"endTime":416.028,"body":"or sad, whatever it is, because you didn't"},{"startTime":413.144,"endTime":416.028,"body":"reach your goal."},{"startTime":416.028,"endTime":417.309,"body":"We gotta do different now."},{"startTime":418.85,"endTime":422.431,"body":"We talked a lot about habits and"},{"startTime":418.85,"endTime":422.431,"body":"especially with the dry January episode"},{"startTime":422.431,"endTime":428.452,"body":"last week, but remember that this is going"},{"startTime":422.431,"endTime":428.452,"body":"to take work and you're going to have to"},{"startTime":428.452,"endTime":429.172,"body":"keep going."},{"startTime":429.172,"endTime":431.673,"body":"Don't think that even now, right?"},{"startTime":431.673,"endTime":433.714,"body":"We're seven days into the new year."},{"startTime":433.794,"endTime":437.955,"body":"People are already slowly kind of feeling"},{"startTime":433.794,"endTime":437.955,"body":"like, Hey, I was super motivated."},{"startTime":438.035,"endTime":438.515,"body":"And guess what?"},{"startTime":438.515,"endTime":442.736,"body":"Now it begins to really kind of feel a"},{"startTime":438.515,"endTime":442.736,"body":"little overwhelming already."},{"startTime":443.216,"endTime":447.057,"body":"There's a reason like the actual research"},{"startTime":443.216,"endTime":447.057,"body":"says that just about 80%."},{"startTime":448.258,"endTime":451.043,"body":"falls off in February, like that's insane."},{"startTime":452.226,"endTime":456.596,"body":"So those huge goals that are supposedly so"},{"startTime":452.226,"endTime":456.596,"body":"important, are they really that important"},{"startTime":456.596,"endTime":457.517,"body":"in that case?"},{"startTime":459.254,"endTime":461.436,"body":"Doesn't seem like it in my opinion."},{"startTime":461.477,"endTime":464.301,"body":"But okay."},{"startTime":464.301,"endTime":469.588,"body":"I guess my main thing here, I wanna tell"},{"startTime":464.301,"endTime":469.588,"body":"you like don't be like most people."},{"startTime":470.249,"endTime":473.553,"body":"Most people feel, so don't do the same"},{"startTime":470.249,"endTime":473.553,"body":"shit as what they are doing."},{"startTime":475.446,"endTime":478.088,"body":"Because you may feel super motivated at"},{"startTime":475.446,"endTime":478.088,"body":"the start of the year."},{"startTime":478.088,"endTime":479.029,"body":"You got a fresh start."},{"startTime":479.029,"endTime":479.629,"body":"Let's be honest."},{"startTime":479.629,"endTime":481.49,"body":"Like it feels like a fresh start."},{"startTime":482.652,"endTime":483.833,"body":"And motivation is high."},{"startTime":483.833,"endTime":487.135,"body":"And you know, you want to lose fat, you"},{"startTime":483.833,"endTime":487.135,"body":"want to build muscle, you want to improve"},{"startTime":487.135,"endTime":488.056,"body":"your health."},{"startTime":488.537,"endTime":490.919,"body":"And you tell yourself like this time I'm"},{"startTime":488.537,"endTime":490.919,"body":"going to make it work."},{"startTime":490.919,"endTime":492.58,"body":"This time it will be different."},{"startTime":493.741,"endTime":499.946,"body":"It can absolutely be different, but only"},{"startTime":493.741,"endTime":499.946,"body":"if you also stop trying the same shit."},{"startTime":500.367,"endTime":504.269,"body":"You got to stop trying the same"},{"startTime":500.367,"endTime":504.269,"body":"unsustainable diets and quick fixes."},{"startTime":504.29,"endTime":507.172,"body":"that's filled you in the past, which you"},{"startTime":504.29,"endTime":507.172,"body":"also know, right?"},{"startTime":507.172,"endTime":510.834,"body":"Excuse me."},{"startTime":510.834,"endTime":516.378,"body":"If we do the shakes and the fasts and"},{"startTime":510.834,"endTime":516.378,"body":"whatever it is, trying that another time,"},{"startTime":516.378,"endTime":517.118,"body":"right?"},{"startTime":518.239,"endTime":519.56,"body":"Might not be worth it."},{"startTime":520.401,"endTime":523.923,"body":"If you cannot figure this out on your own,"},{"startTime":520.401,"endTime":523.923,"body":"we'll get back to this later, but if you"},{"startTime":523.923,"endTime":527.386,"body":"cannot figure this out on your own, like"},{"startTime":523.923,"endTime":527.386,"body":"it's okay to ask for help, you know what I"},{"startTime":527.386,"endTime":527.986,"body":"mean?"},{"startTime":528.566,"endTime":531.368,"body":"I'm very passionate about this stuff"},{"startTime":528.566,"endTime":531.368,"body":"because I see a lot of people being taken"},{"startTime":531.368,"endTime":533.449,"body":"advantage of, which is simply wrong."},{"startTime":534.094,"endTime":539.585,"body":"There's a lot of diets and protocols where"},{"startTime":534.094,"endTime":539.585,"body":"it's seen as like a couple week event."},{"startTime":539.686,"endTime":541.11,"body":"But this is like lifestyle change."},{"startTime":541.11,"endTime":543.233,"body":"It's, it's not going to take four weeks,"},{"startTime":541.11,"endTime":543.233,"body":"you know?"},{"startTime":572.5300000000001,"endTime":577.813,"body":"So what I'm trying to say is like, if you"},{"startTime":572.5300000000001,"endTime":577.813,"body":"want to see a different output, change the"},{"startTime":577.813,"endTime":578.474,"body":"input."},{"startTime":578.474,"endTime":581.8960000000001,"body":"Like you've got to start trying different"},{"startTime":578.474,"endTime":581.8960000000001,"body":"things."},{"startTime":582.236,"endTime":588.62,"body":"And if you cannot find what that is, reach"},{"startTime":582.236,"endTime":588.62,"body":"out to us, to another coaching company."},{"startTime":588.62,"endTime":592.263,"body":"Like either way is cool, but ask for help."},{"startTime":593.104,"endTime":595.1650000000001,"body":"That's what I did as well, right?"},{"startTime":595.4050000000001,"endTime":596.686,"body":"That's what I did as well."},{"startTime":596.686,"endTime":598.4870000000001,"body":"I was, hey, you know what?"},{"startTime":598.4870000000001,"endTime":599.568,"body":"I do need help."},{"startTime":601.089,"endTime":602.086,"body":"I still need to learn."},{"startTime":602.086,"endTime":604.547,"body":"You know, I still need to learn."},{"startTime":604.547,"endTime":605.168,"body":"And you know what?"},{"startTime":605.168,"endTime":607.669,"body":"I really like, I learned a lot over the"},{"startTime":605.168,"endTime":607.669,"body":"last year."},{"startTime":607.669,"endTime":609.1700000000001,"body":"It's gonna be even more this year."},{"startTime":609.951,"endTime":611.2320000000001,"body":"And I'm stoked, you know?"},{"startTime":611.9730000000001,"endTime":615.395,"body":"But be okay asking for help."},{"startTime":616.316,"endTime":618.056,"body":"Because that research is clear."},{"startTime":618.1370000000001,"endTime":620.278,"body":"80% fail in February."},{"startTime":620.278,"endTime":625.042,"body":"And by December, that number, I mean, just"},{"startTime":620.278,"endTime":625.042,"body":"different studies assess like 88 or 91%,"},{"startTime":625.042,"endTime":627.503,"body":"but like, let's say 90, right?"},{"startTime":628.124,"endTime":630.605,"body":"90% of the people fail."},{"startTime":631.97,"endTime":633.111,"body":"A lot of people."},{"startTime":633.533,"endTime":636.3770000000001,"body":"9 out of 10 people filled a New Year's"},{"startTime":633.533,"endTime":636.3770000000001,"body":"resolution."},{"startTime":637.918,"endTime":641.22,"body":"So don't do what most people do, because"},{"startTime":637.918,"endTime":641.22,"body":"they feel."},{"startTime":641.22,"endTime":642.9010000000001,"body":"You gotta do something different."},{"startTime":642.902,"endTime":644.743,"body":"So try to think about that, right?"},{"startTime":644.8230000000001,"endTime":647.445,"body":"The diets, that's what most people do."},{"startTime":647.445,"endTime":650.2080000000001,"body":"The shakes, that's what most people do."},{"startTime":650.2080000000001,"endTime":652.089,"body":"Being impatient, et cetera."},{"startTime":652.9100000000001,"endTime":656.552,"body":"So let's break down the five common"},{"startTime":652.9100000000001,"endTime":656.552,"body":"mistakes among New Year's resolutioners."},{"startTime":657.5740000000001,"endTime":661.697,"body":"Because I've had a lot of talks with,"},{"startTime":657.5740000000001,"endTime":661.697,"body":"obviously our clients who we talk to every"},{"startTime":661.697,"endTime":665.6,"body":"single week, and we really connect with,"},{"startTime":661.697,"endTime":665.6,"body":"and we really, we wanna dive deep into"},{"startTime":665.6,"endTime":667.561,"body":"like, hey, what have you tried in the"},{"startTime":665.6,"endTime":667.561,"body":"past?"},{"startTime":668.014,"endTime":672.9770000000001,"body":"I also do our consultation calls, which by"},{"startTime":668.014,"endTime":672.9770000000001,"body":"the way, if you wanna apply for one, the"},{"startTime":672.9770000000001,"endTime":674.398,"body":"call is absolutely for free."},{"startTime":674.398,"endTime":677.8000000000001,"body":"If you wanna talk about your goals, you"},{"startTime":674.398,"endTime":677.8000000000001,"body":"wanna learn more about coaching, awesome."},{"startTime":677.8000000000001,"endTime":680.722,"body":"There's a link in the description, check"},{"startTime":677.8000000000001,"endTime":680.722,"body":"that out."},{"startTime":680.722,"endTime":683.0640000000001,"body":"The call is free either way, no strings"},{"startTime":680.722,"endTime":683.0640000000001,"body":"attached."},{"startTime":683.0640000000001,"endTime":685.065,"body":"If you wanna learn more, awesome."},{"startTime":685.465,"endTime":687.2270000000001,"body":"Will help you decide on your next steps."},{"startTime":687.2270000000001,"endTime":689.888,"body":"If you wanna work with me, great, work"},{"startTime":687.2270000000001,"endTime":689.888,"body":"with my team."},{"startTime":690.869,"endTime":694.8520000000001,"body":"If not, I'm still gonna give you a couple"},{"startTime":690.869,"endTime":694.8520000000001,"body":"extra steps so that you can take action,"},{"startTime":694.8520000000001,"endTime":697.638,"body":"because I know that this stuff is"},{"startTime":694.8520000000001,"endTime":697.638,"body":"difficult to figure it out."},{"startTime":697.638,"endTime":698.538,"body":"on your own."},{"startTime":699.9390000000001,"endTime":702.841,"body":"Because that's what I was trying to do in"},{"startTime":699.9390000000001,"endTime":702.841,"body":"2012, you know?"},{"startTime":703.0210000000001,"endTime":703.7420000000001,"body":"And I had a hard time."},{"startTime":703.7420000000001,"endTime":707.6840000000001,"body":"And also back then, I asked for help from"},{"startTime":703.7420000000001,"endTime":707.6840000000001,"body":"my CrossFit coach at the time."},{"startTime":707.7850000000001,"endTime":709.4050000000001,"body":"Once I finally got into that."},{"startTime":709.666,"endTime":715.11,"body":"But maybe we'll do a different episode on"},{"startTime":709.666,"endTime":715.11,"body":"my little story soon."},{"startTime":715.11,"endTime":720.7130000000001,"body":"But okay, I want you to know that these"},{"startTime":715.11,"endTime":720.7130000000001,"body":"five common mistakes are not necessarily"},{"startTime":720.9540000000001,"endTime":723.936,"body":"just like New Year resolution related."},{"startTime":723.976,"endTime":726.597,"body":"It's any health and fitness goal."},{"startTime":726.8860000000001,"endTime":729.826,"body":"These mistakes come up all the fucking"},{"startTime":726.8860000000001,"endTime":729.826,"body":"time."},{"startTime":730.707,"endTime":733.7470000000001,"body":"Mistake number one, the diet is too strict"},{"startTime":730.707,"endTime":733.7470000000001,"body":"and unsustainable."},{"startTime":734.368,"endTime":739.029,"body":"Mistake number two, people are impatient"},{"startTime":734.368,"endTime":739.029,"body":"and expect to reverse years of bad habits"},{"startTime":739.029,"endTime":740.229,"body":"in a matter of weeks."},{"startTime":740.9290000000001,"endTime":745.5110000000001,"body":"Mistake number three is the all or nothing"},{"startTime":740.9290000000001,"endTime":745.5110000000001,"body":"mindset, which doesn't allow for anything"},{"startTime":745.5110000000001,"endTime":746.851,"body":"but imperfection."},{"startTime":747.431,"endTime":751.4920000000001,"body":"Mistake number four, there's a lack of"},{"startTime":747.431,"endTime":751.4920000000001,"body":"strategy and long-term planning."},{"startTime":752.0120000000001,"endTime":755.173,"body":"And mistake number five, people over-rely"},{"startTime":752.0120000000001,"endTime":755.173,"body":"on motivation."},{"startTime":755.793,"endTime":757.053,"body":"So let's break them down."},{"startTime":757.414,"endTime":761.417,"body":"So you know exactly what to look out for,"},{"startTime":757.414,"endTime":761.417,"body":"what to do, or basically what not to do,"},{"startTime":761.9770000000001,"endTime":764.6600000000001,"body":"because we don't wanna be like most other"},{"startTime":761.9770000000001,"endTime":764.6600000000001,"body":"people."},{"startTime":764.6600000000001,"endTime":768.403,"body":"You're gonna be that one out of 10 people"},{"startTime":764.6600000000001,"endTime":768.403,"body":"who will be successful."},{"startTime":769.004,"endTime":771.986,"body":"Keep that as your mindset this year,"},{"startTime":769.004,"endTime":771.986,"body":"right?"},{"startTime":772.1260000000001,"endTime":773.827,"body":"You're gonna be one out of 10."},{"startTime":774.568,"endTime":778.171,"body":"So you're gonna also have to work harder"},{"startTime":774.568,"endTime":778.171,"body":"than nine out of 10 people."},{"startTime":779.633,"endTime":784.957,"body":"Because whether it's like the carnivore"},{"startTime":779.633,"endTime":784.957,"body":"clowns to, and anything from that to"},{"startTime":784.957,"endTime":785.414,"body":"the..."},{"startTime":785.414,"endTime":788.495,"body":"the MLM shake people to whatever it is,"},{"startTime":785.414,"endTime":788.495,"body":"right?"},{"startTime":789.715,"endTime":790.996,"body":"There's so many quick fixes out there."},{"startTime":790.996,"endTime":793.697,"body":"We don't have to break them all down, the"},{"startTime":790.996,"endTime":793.697,"body":"juice cleanses and all that."},{"startTime":793.957,"endTime":796.8190000000001,"body":"I always wonder like, is that stuff really"},{"startTime":793.957,"endTime":796.8190000000001,"body":"effective long-term?"},{"startTime":796.8190000000001,"endTime":798.019,"body":"I don't think so."},{"startTime":799.0400000000001,"endTime":801.961,"body":"And all these different die camps will go"},{"startTime":799.0400000000001,"endTime":801.961,"body":"to war with each other."},{"startTime":801.961,"endTime":804.6220000000001,"body":"You see vegan versus carnivore, right?"},{"startTime":804.6220000000001,"endTime":808.4630000000001,"body":"High fat versus the high carb crowd,"},{"startTime":804.6220000000001,"endTime":808.4630000000001,"body":"whatever it is."},{"startTime":809.244,"endTime":811.865,"body":"And there's so much, yesterday I saw a"},{"startTime":809.244,"endTime":811.865,"body":"video."},{"startTime":812.9540000000001,"endTime":815.875,"body":"about people who don't eat, but they just"},{"startTime":812.9540000000001,"endTime":815.875,"body":"breathe."},{"startTime":815.875,"endTime":816.7950000000001,"body":"I don't know how it works."},{"startTime":816.7950000000001,"endTime":818.5160000000001,"body":"They had these crazy machines."},{"startTime":821.017,"endTime":822.457,"body":"I forgot what it was called."},{"startTime":822.557,"endTime":825.479,"body":"Something like breathe therians or"},{"startTime":822.557,"endTime":825.479,"body":"something crazy."},{"startTime":825.479,"endTime":827.899,"body":"Like these people were just not eating."},{"startTime":828.26,"endTime":832.101,"body":"Somehow they got their nutrients in"},{"startTime":828.26,"endTime":832.101,"body":"through like, I don't know, air, I don't"},{"startTime":832.101,"endTime":833.462,"body":"know, too crazy."},{"startTime":833.462,"endTime":835.683,"body":"But that's what I mean."},{"startTime":836.403,"endTime":839.4440000000001,"body":"People are just doing like the weirder"},{"startTime":836.403,"endTime":839.4440000000001,"body":"shit and they think they need to do"},{"startTime":839.4440000000001,"endTime":842.325,"body":"alternate day fasting or like these."},{"startTime":842.418,"endTime":850.942,"body":"36 day hour fast or 36 hour day, sorry 36"},{"startTime":842.418,"endTime":850.942,"body":"hour fast 36 days you probably you know,"},{"startTime":850.942,"endTime":851.643,"body":"that wouldn't be great."},{"startTime":851.643,"endTime":853.644,"body":"But okay But you got it, right?"},{"startTime":853.644,"endTime":857.806,"body":"It's all very extreme And you know what"},{"startTime":853.644,"endTime":857.806,"body":"the funny part is like a lot of those"},{"startTime":857.806,"endTime":861.268,"body":"diets and protocols whatever it is Very"},{"startTime":857.806,"endTime":861.268,"body":"similar."},{"startTime":861.268,"endTime":868.092,"body":"They have a lot in common that would hate"},{"startTime":861.268,"endTime":868.092,"body":"To hear that but it's true because the"},{"startTime":868.092,"endTime":871.033,"body":"rules are usually strict but simple"},{"startTime":872.494,"endTime":877.26,"body":"you remove a certain food or certain food"},{"startTime":872.494,"endTime":877.26,"body":"group or certain nutrients, whatever it"},{"startTime":877.26,"endTime":879.2810000000001,"body":"is, like sugars or carbs or whatever."},{"startTime":880.063,"endTime":885.149,"body":"You're usually limited to a very specific"},{"startTime":880.063,"endTime":885.149,"body":"range of foods or recipes even, where you"},{"startTime":885.149,"endTime":889.513,"body":"have to be on this meal plan of"},{"startTime":885.149,"endTime":889.513,"body":"superfoods."},{"startTime":891.6020000000001,"endTime":895.9440000000001,"body":"Probably the worst out there, or one of"},{"startTime":891.6020000000001,"endTime":895.9440000000001,"body":"the worst in my opinion, is the meal"},{"startTime":895.9440000000001,"endTime":898.605,"body":"replacement shakes and the bars to"},{"startTime":895.9440000000001,"endTime":898.605,"body":"where..."},{"startTime":899.206,"endTime":903.548,"body":"I mean, I can't tell you how often I have"},{"startTime":899.206,"endTime":903.548,"body":"these calls, like nine out of 10 of my"},{"startTime":903.548,"endTime":905.509,"body":"clients in Norway at least."},{"startTime":905.509,"endTime":909.2710000000001,"body":"You know what, like almost everyone, but I"},{"startTime":905.509,"endTime":909.2710000000001,"body":"see this being huge in Norway."},{"startTime":910.2520000000001,"endTime":912.173,"body":"Everyone has fucking tried the shakes."},{"startTime":912.293,"endTime":919.4970000000001,"body":"Everyone's tried those crazy meal plan,"},{"startTime":912.293,"endTime":919.4970000000001,"body":"you know, the MLM stuff, and it never"},{"startTime":919.4970000000001,"endTime":920.297,"body":"works."},{"startTime":920.326,"endTime":921.8860000000001,"body":"It never fucking works."},{"startTime":922.306,"endTime":924.2860000000001,"body":"And then I'm always curious, right?"},{"startTime":924.447,"endTime":925.467,"body":"So what are you taught?"},{"startTime":925.467,"endTime":927.3870000000001,"body":"Like what did they tell you to do?"},{"startTime":927.768,"endTime":932.269,"body":"And all it was like, hey, have these"},{"startTime":927.768,"endTime":932.269,"body":"shakes for breakfast, lunch, whatever it"},{"startTime":932.269,"endTime":934.1890000000001,"body":"was."},{"startTime":934.1890000000001,"endTime":934.9290000000001,"body":"Okay."},{"startTime":935.73,"endTime":937.61,"body":"And now what?"},{"startTime":938.3910000000001,"endTime":941.3910000000001,"body":"And similar like to through this stuff,"},{"startTime":938.3910000000001,"endTime":941.3910000000001,"body":"it's like the green juices."},{"startTime":941.3910000000001,"endTime":945.272,"body":"And I fell victim to that, you know, 10"},{"startTime":941.3910000000001,"endTime":945.272,"body":"years or 11 years ago."},{"startTime":946.773,"endTime":949.3330000000001,"body":"And again, with the fasting, like it's..."},{"startTime":949.3620000000001,"endTime":954.764,"body":"There's like specific like eating windows"},{"startTime":949.3620000000001,"endTime":954.764,"body":"or you know, one meal a day, whatever it"},{"startTime":954.764,"endTime":955.385,"body":"is."},{"startTime":955.705,"endTime":960.027,"body":"There's just all this like crazy stuff"},{"startTime":955.705,"endTime":960.027,"body":"like that obviously gets a lot of views on"},{"startTime":960.027,"endTime":962.749,"body":"social media because it's, it's out there."},{"startTime":962.749,"endTime":965.6500000000001,"body":"And you think like, Oh, I've been"},{"startTime":962.749,"endTime":965.6500000000001,"body":"struggling with this so long."},{"startTime":966.2710000000001,"endTime":968.212,"body":"The basic stuff sounds a little too right."},{"startTime":968.212,"endTime":971.8140000000001,"body":"It can't be the basic stuff, right?"},{"startTime":971.8140000000001,"endTime":973.855,"body":"So it must be this thing."},{"startTime":974.4350000000001,"endTime":976.3960000000001,"body":"Oh, it must be the seat cycling."},{"startTime":976.3960000000001,"endTime":978.8770000000001,"body":"Oh, I must, you know, no."},{"startTime":980.3340000000001,"endTime":985.196,"body":"I always wonder, what happens when you"},{"startTime":980.3340000000001,"endTime":985.196,"body":"have a family dimmer coming up, a"},{"startTime":985.196,"endTime":988.517,"body":"birthday, or even an evening with friends"},{"startTime":985.196,"endTime":988.517,"body":"or Christmas, or what we just had, the"},{"startTime":988.517,"endTime":989.797,"body":"holiday season?"},{"startTime":990.738,"endTime":994.5590000000001,"body":"Are we just going to avoid all those"},{"startTime":990.738,"endTime":994.5590000000001,"body":"moments altogether just because you have"},{"startTime":994.5590000000001,"endTime":995.38,"body":"goals?"},{"startTime":996.22,"endTime":999.7610000000001,"body":"And are you just supposed to not be eating"},{"startTime":996.22,"endTime":999.7610000000001,"body":"carbs forever?"},{"startTime":999.802,"endTime":1000.842,"body":"Of course not."},{"startTime":1001.542,"endTime":1005.724,"body":"Maybe some, sure, hey, there's always"},{"startTime":1001.542,"endTime":1005.724,"body":"exceptions to the rule, let's be honest,"},{"startTime":1005.724,"endTime":1008.1850000000001,"body":"there are people who do great without"},{"startTime":1005.724,"endTime":1008.1850000000001,"body":"carbs."},{"startTime":1008.245,"endTime":1009.885,"body":"I'm not saying it's impossible."},{"startTime":1010.278,"endTime":1014.0010000000001,"body":"But for the vast majority of people,"},{"startTime":1010.278,"endTime":1014.0010000000001,"body":"you're gonna wanna have their carbs, you"},{"startTime":1014.0010000000001,"endTime":1014.6610000000001,"body":"know?"},{"startTime":1015.0010000000001,"endTime":1016.4630000000001,"body":"And you can have them, and you know what?"},{"startTime":1016.4630000000001,"endTime":1020.846,"body":"You should have your carbs if you are"},{"startTime":1016.4630000000001,"endTime":1020.846,"body":"lifting weights, if you are acting, sorry,"},{"startTime":1020.846,"endTime":1025.77,"body":"if you are active and you are working"},{"startTime":1020.846,"endTime":1025.77,"body":"towards your goals."},{"startTime":1025.77,"endTime":1029.593,"body":"Because one of the biggest habits we can"},{"startTime":1025.77,"endTime":1029.593,"body":"create is lifting weights."},{"startTime":1030.454,"endTime":1033.136,"body":"And when you start lifting weights and"},{"startTime":1030.454,"endTime":1033.136,"body":"start doing a bit of cardio, you're gonna"},{"startTime":1033.136,"endTime":1033.657,"body":"need your carbs."},{"startTime":1033.657,"endTime":1036.259,"body":"Okay."},{"startTime":1036.259,"endTime":1040.061,"body":"These strict rules can usually lead to"},{"startTime":1036.259,"endTime":1040.061,"body":"super like,"},{"startTime":1040.382,"endTime":1045.805,"body":"fast, sometimes even quick results in the"},{"startTime":1040.382,"endTime":1045.805,"body":"short term, but it doesn't really allow"},{"startTime":1045.805,"endTime":1046.786,"body":"for real life."},{"startTime":1046.786,"endTime":1050.429,"body":"Because there will be evenings out, there"},{"startTime":1046.786,"endTime":1050.429,"body":"will be vacations and social settings, and"},{"startTime":1050.429,"endTime":1053.8110000000001,"body":"life will always put flexible foods right"},{"startTime":1050.429,"endTime":1053.8110000000001,"body":"in front of your nose."},{"startTime":1053.8110000000001,"endTime":1056.573,"body":"The pizza, the candy, whatever it is, the"},{"startTime":1053.8110000000001,"endTime":1056.573,"body":"chocolate, right?"},{"startTime":1056.933,"endTime":1058.654,"body":"You are motivated, but guess what?"},{"startTime":1058.654,"endTime":1062.897,"body":"Your colleague brings, you know, fucking"},{"startTime":1058.654,"endTime":1062.897,"body":"Easter chocolate to the office."},{"startTime":1063.258,"endTime":1067.48,"body":"And they put it right at the table, right"},{"startTime":1063.258,"endTime":1067.48,"body":"in front of you."},{"startTime":1067.521,"endTime":1069.041,"body":"Now it's not to say that"},{"startTime":1069.074,"endTime":1073.875,"body":"Sustainable nutrition and flexible"},{"startTime":1069.074,"endTime":1073.875,"body":"nutrition is like a free for all either"},{"startTime":1073.875,"endTime":1080.777,"body":"because You're gonna have to practice"},{"startTime":1073.875,"endTime":1080.777,"body":"moderation here But it's a different"},{"startTime":1080.777,"endTime":1081.1970000000001,"body":"approach."},{"startTime":1081.1970000000001,"endTime":1086.298,"body":"I feel like we need we need a more"},{"startTime":1081.1970000000001,"endTime":1086.298,"body":"additive approach Instead of restriction."},{"startTime":1086.298,"endTime":1089.6390000000001,"body":"I want you to include the special"},{"startTime":1086.298,"endTime":1089.6390000000001,"body":"scenarios and the flexible foods and be"},{"startTime":1089.6390000000001,"endTime":1093.38,"body":"proactive in learning how to include that"},{"startTime":1089.6390000000001,"endTime":1093.38,"body":"stuff It doesn't have to be all or nothing"},{"startTime":1093.38,"endTime":1098.13,"body":"more about that later But I want you to"},{"startTime":1093.38,"endTime":1098.13,"body":"add more lean proteins vegetables fruits"},{"startTime":1098.13,"endTime":1100.25,"body":"and just eat more whole foods in general."},{"startTime":1100.41,"endTime":1104.712,"body":"You should be surprised how easy it"},{"startTime":1100.41,"endTime":1104.712,"body":"becomes to create results when you do so."},{"startTime":1105.212,"endTime":1109.934,"body":"When you actually just focus on, hey,"},{"startTime":1105.212,"endTime":1109.934,"body":"having more good stuff, you know, adding"},{"startTime":1109.934,"endTime":1114.536,"body":"more, hey, you know, instead of sodas,"},{"startTime":1109.934,"endTime":1114.536,"body":"let's drink more water instead of saying,"},{"startTime":1114.536,"endTime":1116.6770000000001,"body":"hey, we're gonna cut out all sodas."},{"startTime":1117.257,"endTime":1119.6380000000001,"body":"You'd be surprised how effective this can"},{"startTime":1117.257,"endTime":1119.6380000000001,"body":"be."},{"startTime":1119.778,"endTime":1123.66,"body":"But then again, going back to what I just"},{"startTime":1119.778,"endTime":1123.66,"body":"said, the basics don't really get a lot of"},{"startTime":1123.66,"endTime":1126.261,"body":"attention usually, which is kind of sad."},{"startTime":1126.961,"endTime":1127.5810000000001,"body":"Now,"},{"startTime":1128.178,"endTime":1131.659,"body":"We're not gonna be able to like break"},{"startTime":1128.178,"endTime":1131.659,"body":"everything down into like, you know,"},{"startTime":1131.739,"endTime":1135.22,"body":"specific like, hey, how to build meals and"},{"startTime":1131.739,"endTime":1135.22,"body":"like everything you gotta know."},{"startTime":1135.621,"endTime":1138.482,"body":"But I do have my ebook that I want to"},{"startTime":1135.621,"endTime":1138.482,"body":"share with you."},{"startTime":1138.482,"endTime":1143.624,"body":"So what I'll do is in the show notes or in"},{"startTime":1138.482,"endTime":1143.624,"body":"the description, I'll link our ebook, the"},{"startTime":1143.624,"endTime":1145.765,"body":"definitive fat loss nutrition guide."},{"startTime":1145.905,"endTime":1150.587,"body":"That is one, like, it's basically"},{"startTime":1145.905,"endTime":1150.587,"body":"everything you gotta know."},{"startTime":1151.228,"endTime":1156.029,"body":"I wrote this for my clients back in 2021"},{"startTime":1151.228,"endTime":1156.029,"body":"and it's been updated since but."},{"startTime":1156.75,"endTime":1158.71,"body":"Initially, that was a client only"},{"startTime":1156.75,"endTime":1158.71,"body":"resource."},{"startTime":1158.71,"endTime":1161.291,"body":"And I was like, I gotta share this stuff"},{"startTime":1158.71,"endTime":1161.291,"body":"with more people."},{"startTime":1161.291,"endTime":1164.473,"body":"So I wanna give it to you for absolutely"},{"startTime":1161.291,"endTime":1164.473,"body":"no costs."},{"startTime":1164.473,"endTime":1166.453,"body":"There's no catch either, right?"},{"startTime":1166.614,"endTime":1169.675,"body":"It's just that like in an episode like"},{"startTime":1166.614,"endTime":1169.675,"body":"today, we're already like almost 20"},{"startTime":1169.675,"endTime":1173.336,"body":"minutes in, and we only just covered"},{"startTime":1169.675,"endTime":1173.336,"body":"mistake one, you know what I mean?"},{"startTime":1173.397,"endTime":1178.439,"body":"If we really wanna dive deep into how to"},{"startTime":1173.397,"endTime":1178.439,"body":"build meals, fully understanding"},{"startTime":1178.439,"endTime":1183.101,"body":"nutrition, and I mean like everything that"},{"startTime":1178.439,"endTime":1183.101,"body":"you actually need to know, it's not the"},{"startTime":1183.101,"endTime":1185.481,"body":"most technical, like advanced stuff."},{"startTime":1185.894,"endTime":1188.855,"body":"But we mostly don't need that anyway,"},{"startTime":1185.894,"endTime":1188.855,"body":"definitely not to create results."},{"startTime":1189.115,"endTime":1191.176,"body":"So it's in depth, but it's understandable."},{"startTime":1191.176,"endTime":1195.098,"body":"So if you'd like that, you can download my"},{"startTime":1191.176,"endTime":1195.098,"body":"ebook for free."},{"startTime":1195.098,"endTime":1199.059,"body":"I'll drop that in the description and then"},{"startTime":1195.098,"endTime":1199.059,"body":"we will get into mistake two, people being"},{"startTime":1199.059,"endTime":1206.182,"body":"impatient, patience and time, as well as"},{"startTime":1199.059,"endTime":1206.182,"body":"effort are essential for long-term growth"},{"startTime":1206.182,"endTime":1207.403,"body":"and lifestyle change."},{"startTime":1207.803,"endTime":1209.324,"body":"We all kind of know that."},{"startTime":1209.484,"endTime":1212.665,"body":"But when it comes to reaching our goal, we"},{"startTime":1209.484,"endTime":1212.665,"body":"kind of want it to be different."},{"startTime":1212.665,"endTime":1213.625,"body":"You know what I mean?"},{"startTime":1214.738,"endTime":1219.422,"body":"But you cannot expect to reverse many,"},{"startTime":1214.738,"endTime":1219.422,"body":"many years of bad habits in a matter of"},{"startTime":1219.422,"endTime":1220.182,"body":"weeks."},{"startTime":1220.683,"endTime":1224.766,"body":"And that might sting a little, but I'm"},{"startTime":1220.683,"endTime":1224.766,"body":"going to use myself as an example here."},{"startTime":1225.087,"endTime":1226.468,"body":"Because I used to be overweight."},{"startTime":1226.468,"endTime":1229.851,"body":"I used to be more than 110 kilos out of"},{"startTime":1226.468,"endTime":1229.851,"body":"shape."},{"startTime":1229.851,"endTime":1230.952,"body":"I was not lifting weights."},{"startTime":1230.952,"endTime":1232.573,"body":"So it was 110 kilos, right?"},{"startTime":1232.573,"endTime":1236.376,"body":"That looked a lot different than if I were"},{"startTime":1232.573,"endTime":1236.376,"body":"to get to that weight now."},{"startTime":1237.258,"endTime":1239.579,"body":"But I was unhealthy and I also hated it."},{"startTime":1239.68,"endTime":1242.0610000000001,"body":"I wanted to change it as soon as possible."},{"startTime":1242.146,"endTime":1245.708,"body":"I wanted to, and this is the mistake I"},{"startTime":1242.146,"endTime":1245.708,"body":"made with my fitness bell, you get to"},{"startTime":1245.708,"endTime":1247.3500000000001,"body":"choose like how much weight you want to"},{"startTime":1245.708,"endTime":1247.3500000000001,"body":"lose, right?"},{"startTime":1247.3500000000001,"endTime":1249.191,"body":"And it sets the targets based on that."},{"startTime":1249.692,"endTime":1252.2930000000001,"body":"I put it on like one plus kilos, whatever"},{"startTime":1249.692,"endTime":1252.2930000000001,"body":"it was."},{"startTime":1252.394,"endTime":1256.1970000000001,"body":"And I got frustrated because I didn't lose"},{"startTime":1252.394,"endTime":1256.1970000000001,"body":"one kilo every single week."},{"startTime":1257.018,"endTime":1259.6190000000001,"body":"Not fully understanding how things work,"},{"startTime":1257.018,"endTime":1259.6190000000001,"body":"you know?"},{"startTime":1259.92,"endTime":1262.201,"body":"And again, I explained all of this in the"},{"startTime":1259.92,"endTime":1262.201,"body":"ebook."},{"startTime":1263.5430000000001,"endTime":1268.787,"body":"No, it took years of eating more and more"},{"startTime":1263.5430000000001,"endTime":1268.787,"body":"shitty food and smoking and drinking a lot"},{"startTime":1268.787,"endTime":1272.209,"body":"of alcohol and not working out right to"},{"startTime":1268.787,"endTime":1272.209,"body":"get to that point."},{"startTime":1273.114,"endTime":1277.335,"body":"I didn't just gain like 34 kilos in like a"},{"startTime":1273.114,"endTime":1277.335,"body":"month."},{"startTime":1277.815,"endTime":1282.876,"body":"So how the hell would I expect to lose the"},{"startTime":1277.815,"endTime":1282.876,"body":"34 kilos in a month?"},{"startTime":1282.876,"endTime":1284.137,"body":"It's unrealistic."},{"startTime":1284.137,"endTime":1285.377,"body":"It will not happen."},{"startTime":1286.017,"endTime":1291.058,"body":"And that's maybe unfortunate to hear, but"},{"startTime":1286.017,"endTime":1291.058,"body":"it's not gonna be possible."},{"startTime":1291.919,"endTime":1296.32,"body":"And I'm sharing this with you because I"},{"startTime":1291.919,"endTime":1296.32,"body":"know that you wish you could get the"},{"startTime":1296.32,"endTime":1297.52,"body":"results yesterday."},{"startTime":1298.14,"endTime":1298.5810000000001,"body":"And you know what?"},{"startTime":1298.5810000000001,"endTime":1302.221,"body":"Like you can absolutely get quick results"},{"startTime":1298.5810000000001,"endTime":1302.221,"body":"too in the short term."},{"startTime":1303.27,"endTime":1307.134,"body":"But you gotta be patient and you gotta"},{"startTime":1303.27,"endTime":1307.134,"body":"give yourself more than just a few weeks"},{"startTime":1307.555,"endTime":1308.876,"body":"to figure this out."},{"startTime":1309.557,"endTime":1313.801,"body":"Because a lot of people tell me, Hey, I've"},{"startTime":1309.557,"endTime":1313.801,"body":"been trying to lose weight for decades."},{"startTime":1315.538,"endTime":1318.819,"body":"So why the fuck we don't stop two to four"},{"startTime":1315.538,"endTime":1318.819,"body":"weeks into the year?"},{"startTime":1318.819,"endTime":1319.779,"body":"You know what I mean?"},{"startTime":1320.439,"endTime":1324.3400000000001,"body":"And luckily our clients are amazing and"},{"startTime":1320.439,"endTime":1324.3400000000001,"body":"they work hard and they get to that point."},{"startTime":1325.181,"endTime":1329.3220000000001,"body":"Which is also by the way why we do these"},{"startTime":1325.181,"endTime":1329.3220000000001,"body":"calls where I have a consultation with"},{"startTime":1329.3220000000001,"endTime":1332.0230000000001,"body":"someone first because I'm just going to"},{"startTime":1329.3220000000001,"endTime":1332.0230000000001,"body":"let everyone in."},{"startTime":1332.0230000000001,"endTime":1332.983,"body":"You know what I mean?"},{"startTime":1333.684,"endTime":1337.045,"body":"We only take on people who are really"},{"startTime":1333.684,"endTime":1337.045,"body":"fucking serious about reaching their goals"},{"startTime":1337.045,"endTime":1339.385,"body":"because it will take time and it will take"},{"startTime":1337.045,"endTime":1339.385,"body":"effort."},{"startTime":1341.202,"endTime":1343.689,"body":"but you cannot give up after just one"},{"startTime":1341.202,"endTime":1343.689,"body":"month."},{"startTime":1345.991,"endTime":1346.8,"body":"Because."},{"startTime":1349.05,"endTime":1350.51,"body":"It's like, isn't it crazy?"},{"startTime":1350.71,"endTime":1357.7930000000001,"body":"Like the 80% who already give up, and I"},{"startTime":1350.71,"endTime":1357.7930000000001,"body":"think I wrote down 20%, I gotta fix it in"},{"startTime":1357.7930000000001,"endTime":1358.653,"body":"the blog."},{"startTime":1360.9750000000001,"endTime":1364.9360000000001,"body":"But 80% who give up one month into the new"},{"startTime":1360.9750000000001,"endTime":1364.9360000000001,"body":"year."},{"startTime":1365.116,"endTime":1366.897,"body":"I think that's crazy."},{"startTime":1367.257,"endTime":1371.019,"body":"And yeah, kind of ridiculous to be honest"},{"startTime":1367.257,"endTime":1371.019,"body":"with you."},{"startTime":1371.579,"endTime":1374.3600000000001,"body":"Because apparently those big goals are not"},{"startTime":1371.579,"endTime":1374.3600000000001,"body":"that important then."},{"startTime":1375.161,"endTime":1377.041,"body":"At least our actions don't reflect that."},{"startTime":1378.222,"endTime":1385.507,"body":"If you have a big goal, a long term goal"},{"startTime":1378.222,"endTime":1385.507,"body":"in mind, it requires long term effort."},{"startTime":1385.507,"endTime":1387.809,"body":"It requires big input."},{"startTime":1388.79,"endTime":1393.113,"body":"So do whatever it takes that you gotta do"},{"startTime":1388.79,"endTime":1393.113,"body":"to train that patience muscle, because"},{"startTime":1393.113,"endTime":1394.213,"body":"you're gonna need it."},{"startTime":1396.0900000000001,"endTime":1398.971,"body":"Mistake three, I kind of want to speed it"},{"startTime":1396.0900000000001,"endTime":1398.971,"body":"up a little bit."},{"startTime":1398.971,"endTime":1403.632,"body":"Mistake three, there's usually a lack of"},{"startTime":1398.971,"endTime":1403.632,"body":"strategy, lack of planning."},{"startTime":1404.5330000000001,"endTime":1405.733,"body":"Imagine this, right?"},{"startTime":1405.753,"endTime":1409.295,"body":"This is going to sound a little silly, but"},{"startTime":1405.753,"endTime":1409.295,"body":"imagine showing up at the airport with no"},{"startTime":1409.295,"endTime":1410.655,"body":"passport, no luggage."},{"startTime":1410.976,"endTime":1412.236,"body":"You don't even have a flight booked."},{"startTime":1412.236,"endTime":1415.878,"body":"All you need, all you know is like, hey, I"},{"startTime":1412.236,"endTime":1415.878,"body":"want to go to like whatever exotic"},{"startTime":1415.878,"endTime":1417.218,"body":"destination, right?"},{"startTime":1417.598,"endTime":1418.6390000000001,"body":"But there's no preparation."},{"startTime":1418.6390000000001,"endTime":1419.339,"body":"You just show up."},{"startTime":1419.339,"endTime":1420.839,"body":"It is like, oh, I want to go here."},{"startTime":1421.38,"endTime":1422.3400000000001,"body":"Yeah, okay, cool."},{"startTime":1422.3400000000001,"endTime":1423.5610000000001,"body":"So how are we going to get there?"},{"startTime":1423.5610000000001,"endTime":1424.241,"body":"Right?"},{"startTime":1424.401,"endTime":1425.641,"body":"You got nothing with you."},{"startTime":1426.726,"endTime":1430.455,"body":"So this is exactly what most people do"},{"startTime":1426.726,"endTime":1430.455,"body":"when it comes to their resolution."},{"startTime":1430.455,"endTime":1433.3220000000001,"body":"It's like, I wanna lose weight or I wanna"},{"startTime":1430.455,"endTime":1433.3220000000001,"body":"be healthier."},{"startTime":1433.3220000000001,"endTime":1434.9850000000001,"body":"Okay, what does that mean, right?"},{"startTime":1436.594,"endTime":1440.2350000000001,"body":"There's no exact plan, no what, how, et"},{"startTime":1436.594,"endTime":1440.2350000000001,"body":"cetera."},{"startTime":1440.2350000000001,"endTime":1441.596,"body":"It's completely neglected."},{"startTime":1441.596,"endTime":1443.737,"body":"There's no preparing for the journey"},{"startTime":1441.596,"endTime":1443.737,"body":"ahead."},{"startTime":1444.397,"endTime":1448.519,"body":"Because even before we get started, I"},{"startTime":1444.397,"endTime":1448.519,"body":"wanna know, okay, where are you currently"},{"startTime":1448.519,"endTime":1449.159,"body":"at?"},{"startTime":1449.459,"endTime":1450.56,"body":"What do we need to do first?"},{"startTime":1450.56,"endTime":1455.5420000000001,"body":"Because I wanna lay a, like I wanna build"},{"startTime":1450.56,"endTime":1455.5420000000001,"body":"that foundation of healthy habits first"},{"startTime":1455.5420000000001,"endTime":1457.723,"body":"and figure out what do you maybe struggle"},{"startTime":1455.5420000000001,"endTime":1457.723,"body":"with."},{"startTime":1458.083,"endTime":1462.785,"body":"So we can personalize this whole process"},{"startTime":1458.083,"endTime":1462.785,"body":"to you because..."},{"startTime":1463.438,"endTime":1466.76,"body":"I mean, this is also when it comes to, you"},{"startTime":1463.438,"endTime":1466.76,"body":"know, our clients, like when they get"},{"startTime":1466.76,"endTime":1468.682,"body":"started, it takes time."},{"startTime":1468.682,"endTime":1471.684,"body":"We have those three phases we always talk"},{"startTime":1468.682,"endTime":1471.684,"body":"about, like that first phase is"},{"startTime":1471.684,"endTime":1474.065,"body":"preparation for the road ahead."},{"startTime":1475.718,"endTime":1479.74,"body":"And then we can start planning, because I"},{"startTime":1475.718,"endTime":1479.74,"body":"wanna also make sure that, hey, we have"},{"startTime":1479.74,"endTime":1484.644,"body":"our goals, we break that down into an"},{"startTime":1479.74,"endTime":1484.644,"body":"action plan, but hey, what does life have"},{"startTime":1484.644,"endTime":1486.505,"body":"planned for you?"},{"startTime":1486.505,"endTime":1488.2060000000001,"body":"Because let's think about Christmas."},{"startTime":1488.887,"endTime":1491.8890000000001,"body":"We already were moving people to"},{"startTime":1488.887,"endTime":1491.8890000000001,"body":"maintenance, which means just eating"},{"startTime":1491.8890000000001,"endTime":1496.953,"body":"enough for your body so that you're not"},{"startTime":1491.8890000000001,"endTime":1496.953,"body":"under eating, you're not in a deficit,"},{"startTime":1496.953,"endTime":1497.653,"body":"right?"},{"startTime":1497.853,"endTime":1502.7160000000001,"body":"Like now we move people already like to"},{"startTime":1497.853,"endTime":1502.7160000000001,"body":"maintenance before it was Christmas,"},{"startTime":1502.837,"endTime":1504.097,"body":"before December."},{"startTime":1505.702,"endTime":1507.123,"body":"because we planned for these kind of"},{"startTime":1505.702,"endTime":1507.123,"body":"things."},{"startTime":1507.123,"endTime":1508.204,"body":"We were ready."},{"startTime":1509.005,"endTime":1513.669,"body":"We made sure that they could go in and we"},{"startTime":1509.005,"endTime":1513.669,"body":"were stepping away from tracking and we're"},{"startTime":1513.809,"endTime":1515.791,"body":"trying to practice more basic stuff."},{"startTime":1516.092,"endTime":1521.276,"body":"We keep it flexible, but also without"},{"startTime":1516.092,"endTime":1521.276,"body":"binging for two weeks straight."},{"startTime":1521.777,"endTime":1523.799,"body":"Like now we plan for this way in advance."},{"startTime":1523.799,"endTime":1526.281,"body":"We create a simple action plan to execute."},{"startTime":1526.5420000000001,"endTime":1530.585,"body":"And also knowing that, hey, like January"},{"startTime":1526.5420000000001,"endTime":1530.585,"body":"1st, okay, it's go time again."},{"startTime":1532.39,"endTime":1535.718,"body":"But remember too, like that exit strategy"},{"startTime":1532.39,"endTime":1535.718,"body":"that I mentioned earlier, like what are"},{"startTime":1535.718,"endTime":1537.501,"body":"you going to do after you lose the weight?"},{"startTime":1539.0900000000001,"endTime":1541.673,"body":"I'm gonna give you a little hint here,"},{"startTime":1539.0900000000001,"endTime":1541.673,"body":"it's not going back to what you were doing"},{"startTime":1541.673,"endTime":1543.234,"body":"before this because the..."},{"startTime":1544.096,"endTime":1545.457,"body":"Old you has gotta go."},{"startTime":1547.89,"endTime":1552.193,"body":"For the new you to grow, the old one needs"},{"startTime":1547.89,"endTime":1552.193,"body":"to go."},{"startTime":1552.193,"endTime":1553.174,"body":"The old you."},{"startTime":1554.095,"endTime":1556.777,"body":"And that's something that we usually also"},{"startTime":1554.095,"endTime":1556.777,"body":"don't wanna hear."},{"startTime":1557.6580000000001,"endTime":1560.299,"body":"That we are not gonna go back to normal."},{"startTime":1560.7,"endTime":1562.021,"body":"In quotes, normal, right?"},{"startTime":1562.021,"endTime":1563.142,"body":"We kinda know that."},{"startTime":1563.142,"endTime":1566.9850000000001,"body":"We kinda know that whatever we were doing"},{"startTime":1563.142,"endTime":1566.9850000000001,"body":"in the past got us to this place."},{"startTime":1567.666,"endTime":1572.03,"body":"So let's make sure to not do the same shit"},{"startTime":1567.666,"endTime":1572.03,"body":"as what we were doing before, because"},{"startTime":1572.03,"endTime":1573.691,"body":"that's the stuff that got us here."},{"startTime":1574.652,"endTime":1577.053,"body":"So I want you to create a six to 12 month"},{"startTime":1574.652,"endTime":1577.053,"body":"plan."},{"startTime":1577.278,"endTime":1581.1000000000001,"body":"that breaks down that big goal and the"},{"startTime":1577.278,"endTime":1581.1000000000001,"body":"smaller goals into weekly daily actions,"},{"startTime":1581.28,"endTime":1584.522,"body":"including the different seasons of"},{"startTime":1581.28,"endTime":1584.522,"body":"nutrition where you're not trying to lose"},{"startTime":1584.522,"endTime":1585.823,"body":"weight all year round."},{"startTime":1585.823,"endTime":1590.146,"body":"That's a huge mistake too, which could"},{"startTime":1585.823,"endTime":1590.146,"body":"really be like in this list as well, but"},{"startTime":1590.1860000000001,"endTime":1592.528,"body":"people thinking, okay, I'm gonna just try"},{"startTime":1590.1860000000001,"endTime":1592.528,"body":"to lose weight all year."},{"startTime":1592.528,"endTime":1593.8880000000001,"body":"No, you're not going to."},{"startTime":1593.909,"endTime":1595.45,"body":"Not if you wanna be successful."},{"startTime":1595.97,"endTime":1599.7730000000001,"body":"There's gotta be maintenance periods where"},{"startTime":1595.97,"endTime":1599.7730000000001,"body":"you fuel, you nourish the body."},{"startTime":1599.7730000000001,"endTime":1602.034,"body":"There's gotta be times where you build"},{"startTime":1599.7730000000001,"endTime":1602.034,"body":"some muscle, where you give your"},{"startTime":1602.034,"endTime":1605.297,"body":"metabolism a break, let it recover."},{"startTime":1605.297,"endTime":1607.077,"body":"It's necessary for success."},{"startTime":1608.146,"endTime":1609.627,"body":"So that access strategy, right?"},{"startTime":1609.627,"endTime":1614.491,"body":"What happens afterwards, the diet after"},{"startTime":1609.627,"endTime":1614.491,"body":"the diet, your post season needs to be"},{"startTime":1614.491,"endTime":1615.0910000000001,"body":"planned for."},{"startTime":1615.0910000000001,"endTime":1618.734,"body":"And if you don't know what that's gonna"},{"startTime":1615.0910000000001,"endTime":1618.734,"body":"mean for you, ask for help."},{"startTime":1618.734,"endTime":1620.576,"body":"I can help you here if you want to, right?"},{"startTime":1621.217,"endTime":1624.779,"body":"Because this is where guidance and"},{"startTime":1621.217,"endTime":1624.779,"body":"education and accountability comes in."},{"startTime":1625.6000000000001,"endTime":1627.122,"body":"So huge."},{"startTime":1627.122,"endTime":1628.082,"body":"I can speak from experience."},{"startTime":1628.082,"endTime":1629.924,"body":"I mean, that is what we stand for."},{"startTime":1629.924,"endTime":1633.6670000000001,"body":"That's why we do what we do at Odyssey"},{"startTime":1629.924,"endTime":1633.6670000000001,"body":"Coaching Systems."},{"startTime":1634.207,"endTime":1636.838,"body":"That's why myself as well as the team,"},{"startTime":1636.838,"endTime":1639.599,"body":"Like we continue to invest in coaching"},{"startTime":1636.838,"endTime":1639.599,"body":"ourselves."},{"startTime":1639.599,"endTime":1641.1200000000001,"body":"We get mentors ourselves."},{"startTime":1641.1200000000001,"endTime":1643.8020000000001,"body":"We continue to get certificates."},{"startTime":1644.502,"endTime":1649.665,"body":"We do courses, et cetera, because we want"},{"startTime":1644.502,"endTime":1649.665,"body":"to continue to get better, but we also"},{"startTime":1649.665,"endTime":1654.789,"body":"need the accountability, the guidance and"},{"startTime":1649.665,"endTime":1654.789,"body":"input from an objective set of eyes and"},{"startTime":1654.789,"endTime":1661.593,"body":"ears who can just be there and kind of"},{"startTime":1654.789,"endTime":1661.593,"body":"guide you and hold you in check and push"},{"startTime":1661.593,"endTime":1663.0330000000001,"body":"you maybe when it's necessary."},{"startTime":1665.234,"endTime":1668.894,"body":"So what I'll do as well, because I've"},{"startTime":1665.234,"endTime":1668.894,"body":"mentioned this a few times in this podcast"},{"startTime":1668.894,"endTime":1673.176,"body":"so far, I believe, what you can do is go"},{"startTime":1668.894,"endTime":1673.176,"body":"to our website."},{"startTime":1673.836,"endTime":1680.998,"body":"It's auda Online nutrition coaching,"},{"startTime":1673.836,"endTime":1680.998,"body":"online nutrition coaching."},{"startTime":1680.998,"endTime":1682.098,"body":"Link is also in the description."},{"startTime":1682.098,"endTime":1685.259,"body":"But if you want, we do offer free calls."},{"startTime":1685.259,"endTime":1687.279,"body":"Like I said, it's a free consultation."},{"startTime":1687.279,"endTime":1691.44,"body":"I first just kind of want to see if we're"},{"startTime":1687.279,"endTime":1691.44,"body":"a good fit, but again, ask for help."},{"startTime":1691.621,"endTime":1695.078,"body":"Or right again, if you don't end up"},{"startTime":1691.621,"endTime":1695.078,"body":"working with us, cool."},{"startTime":1695.078,"endTime":1700.885,"body":"Hey, either way we get to connect, talk"},{"startTime":1695.078,"endTime":1700.885,"body":"goals, move you forward."},{"startTime":1700.885,"endTime":1706.671,"body":"Cause I know for a fact how, you know,"},{"startTime":1700.885,"endTime":1706.671,"body":"more likely you're gonna be in reaching"},{"startTime":1706.671,"endTime":1707.192,"body":"your goals."},{"startTime":1707.192,"endTime":1708.833,"body":"Like when you get the help."},{"startTime":1710.8220000000001,"endTime":1712.762,"body":"And you can of course ask someone else to,"},{"startTime":1710.8220000000001,"endTime":1712.762,"body":"right?"},{"startTime":1712.762,"endTime":1715.863,"body":"You can ask a buddy, family member."},{"startTime":1717.384,"endTime":1721.126,"body":"Let's get back to the questions, the"},{"startTime":1717.384,"endTime":1721.126,"body":"mistakes I should say."},{"startTime":1721.806,"endTime":1724.1670000000001,"body":"Because I see we're nearing the 30 minute"},{"startTime":1721.806,"endTime":1724.1670000000001,"body":"mark."},{"startTime":1724.1670000000001,"endTime":1728.909,"body":"So we'll go over today, but I'm gonna try"},{"startTime":1724.1670000000001,"endTime":1728.909,"body":"and do my best in this new year to stick"},{"startTime":1728.909,"endTime":1730.049,"body":"to 30 minutes."},{"startTime":1732.102,"endTime":1734.242,"body":"Mistake number four is all or nothing"},{"startTime":1732.102,"endTime":1734.242,"body":"thinking."},{"startTime":1734.262,"endTime":1738.163,"body":"So many people fall for that stuff still."},{"startTime":1739.404,"endTime":1742.9850000000001,"body":"It either needs to be like all super"},{"startTime":1739.404,"endTime":1742.9850000000001,"body":"clean, tiny portions, right?"},{"startTime":1743.025,"endTime":1745.065,"body":"Or you're in quotes enjoying the weekend."},{"startTime":1745.065,"endTime":1749.146,"body":"You're enjoying flexibility because you"},{"startTime":1745.065,"endTime":1749.146,"body":"earned it at the end of the day."},{"startTime":1750.127,"endTime":1753.228,"body":"You either work out every single day or"},{"startTime":1750.127,"endTime":1753.228,"body":"you don't go at all."},{"startTime":1753.228,"endTime":1754.328,"body":"There's like nothing in between."},{"startTime":1754.328,"endTime":1756.789,"body":"It needs to be every day or nothing."},{"startTime":1756.789,"endTime":1759.3500000000001,"body":"Even though months before you were barely"},{"startTime":1756.789,"endTime":1759.3500000000001,"body":"doing anything."},{"startTime":1761.258,"endTime":1764.0420000000001,"body":"Your week restrict, weekend is just no"},{"startTime":1761.258,"endTime":1764.0420000000001,"body":"rules."},{"startTime":1764.0420000000001,"endTime":1766.265,"body":"Because again, we deserve that, right?"},{"startTime":1766.907,"endTime":1771.294,"body":"And when it comes to hitting our steps,"},{"startTime":1766.907,"endTime":1771.294,"body":"because everyone's yelling 10K steps,"},{"startTime":1771.294,"endTime":1773.957,"body":"which by the way is amazing, it's good for"},{"startTime":1771.294,"endTime":1773.957,"body":"you."},{"startTime":1776.05,"endTime":1778.3120000000001,"body":"But if we can't hit the 10K, it's not"},{"startTime":1776.05,"endTime":1778.3120000000001,"body":"worth it."},{"startTime":1779.093,"endTime":1781.736,"body":"So we'll just stop trying altogether."},{"startTime":1782.1970000000001,"endTime":1786.361,"body":"And you still think that you're on or off"},{"startTime":1782.1970000000001,"endTime":1786.361,"body":"plan or that food is healthy or unhealthy."},{"startTime":1788.402,"endTime":1791.183,"body":"And as your reading is, you're probably"},{"startTime":1788.402,"endTime":1791.183,"body":"full of motivation."},{"startTime":1791.183,"endTime":1791.883,"body":"I know that, right?"},{"startTime":1791.883,"endTime":1794.344,"body":"Because we're only just a week into the"},{"startTime":1791.883,"endTime":1794.344,"body":"year."},{"startTime":1794.444,"endTime":1797.626,"body":"But don't think that everything needs to"},{"startTime":1794.444,"endTime":1797.626,"body":"be super strict and extreme and perfect in"},{"startTime":1797.626,"endTime":1798.626,"body":"quotes, right?"},{"startTime":1798.626,"endTime":1801.4270000000001,"body":"Perfect for it to be worth your effort."},{"startTime":1801.808,"endTime":1804.1290000000001,"body":"Because here's what usually happens this"},{"startTime":1801.808,"endTime":1804.1290000000001,"body":"time of the year."},{"startTime":1804.1290000000001,"endTime":1806.8500000000001,"body":"You enjoyed yourself for all of December"},{"startTime":1804.1290000000001,"endTime":1806.8500000000001,"body":"because you kind of didn't want to worry"},{"startTime":1806.8500000000001,"endTime":1809.471,"body":"about food, AKA nothing, right?"},{"startTime":1809.551,"endTime":1813.353,"body":"And now there's January, you're going to"},{"startTime":1809.551,"endTime":1813.353,"body":"try to do everything all at once, which is"},{"startTime":1813.353,"endTime":1814.5130000000001,"body":"all, of course."},{"startTime":1815.366,"endTime":1818.508,"body":"walking more, more protein, you know,"},{"startTime":1815.366,"endTime":1818.508,"body":"working out, reading more, sleeping more,"},{"startTime":1818.508,"endTime":1820.69,"body":"eating clean foods, whatever it is."},{"startTime":1821.351,"endTime":1823.032,"body":"Guess what will happen in February?"},{"startTime":1823.693,"endTime":1825.534,"body":"What are you going to do when motivation"},{"startTime":1823.693,"endTime":1825.534,"body":"fades?"},{"startTime":1825.534,"endTime":1826.535,"body":"Because it will."},{"startTime":1827.035,"endTime":1828.396,"body":"It will fade."},{"startTime":1829.377,"endTime":1832.94,"body":"What are you going to do when you're hit"},{"startTime":1829.377,"endTime":1832.94,"body":"with setbacks, which will happen again?"},{"startTime":1833.141,"endTime":1834.5810000000001,"body":"Setbacks will happen."},{"startTime":1835.3220000000001,"endTime":1839.346,"body":"Over time, of course, like I'm not saying"},{"startTime":1835.3220000000001,"endTime":1839.346,"body":"that, you know, the list of things that"},{"startTime":1839.346,"endTime":1843.609,"body":"you got to work on the protein, you know,"},{"startTime":1839.346,"endTime":1843.609,"body":"whatever it is, protein, stabs, the whole"},{"startTime":1843.609,"endTime":1844.249,"body":"thing."},{"startTime":1845.278,"endTime":1848.709,"body":"Of course you're going to be able to work"},{"startTime":1845.278,"endTime":1848.709,"body":"on all that stuff, down the road."},{"startTime":1850.278,"endTime":1851.6580000000001,"body":"But not all at once."},{"startTime":1851.6580000000001,"endTime":1855.6390000000001,"body":"And I think that for the most part, like"},{"startTime":1851.6580000000001,"endTime":1855.6390000000001,"body":"it's unsustainable too."},{"startTime":1855.6390000000001,"endTime":1859.76,"body":"Like it's impossible to do all those"},{"startTime":1855.6390000000001,"endTime":1859.76,"body":"different things every single day, because"},{"startTime":1859.76,"endTime":1861.8,"body":"you still have school and work as well."},{"startTime":1861.8210000000001,"endTime":1863.761,"body":"And your normal life, you know what I"},{"startTime":1861.8210000000001,"endTime":1863.761,"body":"mean?"},{"startTime":1863.781,"endTime":1865.722,"body":"Which by the way, this also ties into"},{"startTime":1863.781,"endTime":1865.722,"body":"that."},{"startTime":1865.722,"endTime":1867.642,"body":"This is not separate from that."},{"startTime":1868.883,"endTime":1875.064,"body":"But when motivation fades, and when you're"},{"startTime":1868.883,"endTime":1875.064,"body":"hit with setbacks, and you know, you do"},{"startTime":1875.064,"endTime":1879.165,"body":"meet that friction, do you still think"},{"startTime":1875.064,"endTime":1879.165,"body":"that you're gonna be able to do all that"},{"startTime":1879.165,"endTime":1880.425,"body":"stuff all at once?"},{"startTime":1880.698,"endTime":1882.584,"body":"Or should we maybe do it one by one?"},{"startTime":1882.666,"endTime":1886.521,"body":"And then eventually just give ourselves"},{"startTime":1882.666,"endTime":1886.521,"body":"the time to figure it out, you know?"},{"startTime":1889.237,"endTime":1891.2450000000001,"body":"The big stuff needs to be covered first"},{"startTime":1889.237,"endTime":1891.2450000000001,"body":"anyway."},{"startTime":1893.03,"endTime":1896.112,"body":"I remember to that failure will be just"},{"startTime":1893.03,"endTime":1896.112,"body":"part of the journey."},{"startTime":1896.973,"endTime":1901.957,"body":"And I feel like that all or nothing"},{"startTime":1896.973,"endTime":1901.957,"body":"mindset, it doesn't help in any way."},{"startTime":1902.278,"endTime":1904.1190000000001,"body":"It's gonna be imperfect and that's okay."},{"startTime":1904.1190000000001,"endTime":1907.642,"body":"If you want, I mean, I think it's always"},{"startTime":1904.1190000000001,"endTime":1907.642,"body":"super cringy, but if you want, you can go"},{"startTime":1907.642,"endTime":1910.204,"body":"back to the very first episode of our"},{"startTime":1907.642,"endTime":1910.204,"body":"podcast."},{"startTime":1910.785,"endTime":1912.727,"body":"I was super nervous, right?"},{"startTime":1912.727,"endTime":1915.849,"body":"I had to do a lot of editing because I,"},{"startTime":1912.727,"endTime":1915.849,"body":"you know, fuck up a lot and you know what?"},{"startTime":1915.849,"endTime":1918.131,"body":"I'm still not perfect and that's okay."},{"startTime":1918.131,"endTime":1921.073,"body":"But we took action, imperfect action."},{"startTime":1921.33,"endTime":1922.91,"body":"And I think I use those exact words."},{"startTime":1922.91,"endTime":1925.351,"body":"So if you want, go to episode one."},{"startTime":1925.351,"endTime":1932.234,"body":"It's a little cringy, but still, you just"},{"startTime":1925.351,"endTime":1932.234,"body":"gotta put in the work, show up"},{"startTime":1932.234,"endTime":1939.097,"body":"consistently, and be okay that things are"},{"startTime":1932.234,"endTime":1939.097,"body":"not gonna be all or nothing, because all"},{"startTime":1939.097,"endTime":1942.3990000000001,"body":"is unsustainable and nothing doesn't get"},{"startTime":1939.097,"endTime":1942.3990000000001,"body":"you anywhere closer to your goals."},{"startTime":1942.959,"endTime":1945.82,"body":"Now let's take five, motivation."},{"startTime":1947.041,"endTime":1949.0810000000001,"body":"I feel like, you know, this one, you kind"},{"startTime":1947.041,"endTime":1949.0810000000001,"body":"of know."},{"startTime":1950.438,"endTime":1953.82,"body":"The reality is that motivation is finite"},{"startTime":1950.438,"endTime":1953.82,"body":"and unreliable."},{"startTime":1954.1000000000001,"endTime":1958.403,"body":"It's gonna show up unannounced when things"},{"startTime":1954.1000000000001,"endTime":1958.403,"body":"are already going well, but it's not gonna"},{"startTime":1958.403,"endTime":1960.625,"body":"be there for you when you need it the"},{"startTime":1958.403,"endTime":1960.625,"body":"most."},{"startTime":1961.566,"endTime":1962.846,"body":"Let that sink in for a little bit, right?"},{"startTime":1962.846,"endTime":1966.128,"body":"Because you always tend to think it the"},{"startTime":1962.846,"endTime":1966.128,"body":"opposite way."},{"startTime":1966.8690000000001,"endTime":1970.912,"body":"But motivation only shows up when things"},{"startTime":1966.8690000000001,"endTime":1970.912,"body":"are already going well."},{"startTime":1971.693,"endTime":1973.934,"body":"And it won't be there when you need it the"},{"startTime":1971.693,"endTime":1973.934,"body":"most."},{"startTime":1974.175,"endTime":1977.637,"body":"It's like that unreliable friend who's"},{"startTime":1974.175,"endTime":1977.637,"body":"kind of like just there, you know, along"},{"startTime":1977.637,"endTime":1978.577,"body":"for the ride."},{"startTime":1978.758,"endTime":1982.939,"body":"But then, you know, when you actually need"},{"startTime":1978.758,"endTime":1982.939,"body":"them, nowhere to be found."},{"startTime":1982.939,"endTime":1983.66,"body":"Here's how it works."},{"startTime":1983.66,"endTime":1986.461,"body":"You got to take action first to create"},{"startTime":1983.66,"endTime":1986.461,"body":"momentum."},{"startTime":1986.461,"endTime":1990.382,"body":"And then once you're on a roll and you see"},{"startTime":1986.461,"endTime":1990.382,"body":"results from the actions that you put in,"},{"startTime":1990.382,"endTime":1992.0430000000001,"body":"then motivation kicks in."},{"startTime":1992.483,"endTime":1994.344,"body":"So you get that reinforcement again."},{"startTime":1994.344,"endTime":1996.165,"body":"And now you're like, oh shit, this is"},{"startTime":1994.344,"endTime":1996.165,"body":"working."},{"startTime":1996.165,"endTime":1997.085,"body":"This is exciting."},{"startTime":1997.085,"endTime":1997.945,"body":"Okay, cool."},{"startTime":1997.945,"endTime":1999.2060000000001,"body":"Now we're getting somewhere."},{"startTime":2000.066,"endTime":2003.088,"body":"And of course, motivation can boost you"},{"startTime":2000.066,"endTime":2003.088,"body":"quite a bit."},{"startTime":2003.088,"endTime":2005.728,"body":"It's kind of like that, you know, what's"},{"startTime":2003.088,"endTime":2005.728,"body":"it called again?"},{"startTime":2006.8890000000001,"endTime":2008.009,"body":"In race cars."},{"startTime":2008.078,"endTime":2009.178,"body":"least in the video game."},{"startTime":2009.178,"endTime":2012.759,"body":"You know, NOS, I think, like the gas, you"},{"startTime":2009.178,"endTime":2012.759,"body":"know, the boost is like you can't always"},{"startTime":2012.759,"endTime":2013.38,"body":"keep using that."},{"startTime":2013.38,"endTime":2016.901,"body":"Like every now and then you get that boost"},{"startTime":2013.38,"endTime":2016.901,"body":"and then right."},{"startTime":2016.901,"endTime":2018.141,"body":"Of course it helps."},{"startTime":2018.582,"endTime":2021.823,"body":"And especially I think with the new year,"},{"startTime":2018.582,"endTime":2021.823,"body":"when you have your new goals and maybe"},{"startTime":2021.823,"endTime":2026.385,"body":"you've never stepped foot into the gym or"},{"startTime":2021.823,"endTime":2026.385,"body":"maybe you reach out to a coach, which is"},{"startTime":2026.385,"endTime":2027.586,"body":"kind of scary too sometimes."},{"startTime":2027.586,"endTime":2031.527,"body":"It's like, well, hey, basically what"},{"startTime":2027.586,"endTime":2031.527,"body":"you're saying is like, hey, you know,"},{"startTime":2031.527,"endTime":2035.829,"body":"person who I don't know yet, like I need"},{"startTime":2031.527,"endTime":2035.829,"body":"your help learning how to eat healthy"},{"startTime":2035.829,"endTime":2037.729,"body":"because I don't know that yet currently."},{"startTime":2038.342,"endTime":2040.363,"body":"It's sometimes very confronting and that's"},{"startTime":2038.342,"endTime":2040.363,"body":"okay."},{"startTime":2040.363,"endTime":2041.484,"body":"That's what we understand, of course."},{"startTime":2041.484,"endTime":2046.047,"body":"That's, I mean, this is our job, you know,"},{"startTime":2041.484,"endTime":2046.047,"body":"but that is where motivation can"},{"startTime":2046.047,"endTime":2047.548,"body":"absolutely be helpful."},{"startTime":2048.288,"endTime":2049.089,"body":"Sure."},{"startTime":2049.369,"endTime":2052.391,"body":"So rely on, or maybe not rely, sorry."},{"startTime":2052.411,"endTime":2058.115,"body":"So a benefit off the motivation boost that"},{"startTime":2052.411,"endTime":2058.115,"body":"you currently have, but just know that"},{"startTime":2058.115,"endTime":2061.357,"body":"it's going to fade and that it's okay."},{"startTime":2061.357,"endTime":2066.881,"body":"Because I want you to know and think like,"},{"startTime":2061.357,"endTime":2066.881,"body":"first of all, it's going to go, but what"},{"startTime":2066.881,"endTime":2067.862,"body":"are you going to do?"},{"startTime":2068.866,"endTime":2072.306,"body":"Even if you feel super motivated right"},{"startTime":2068.866,"endTime":2072.306,"body":"now, I actually want you to think ahead"},{"startTime":2072.567,"endTime":2076.428,"body":"and think, hey, what are you going to do"},{"startTime":2072.567,"endTime":2076.428,"body":"when you're not feeling motivated?"},{"startTime":2076.428,"endTime":2078.128,"body":"Are you just going to stop altogether?"},{"startTime":2079.088,"endTime":2080.809,"body":"You cannot rely on motivation."},{"startTime":2081.569,"endTime":2085.11,"body":"Think about your future self because you"},{"startTime":2081.569,"endTime":2085.11,"body":"have big goals, right?"},{"startTime":2085.11,"endTime":2086.611,"body":"You have these big goals."},{"startTime":2086.611,"endTime":2092.792,"body":"You want to get this, you know, you know,"},{"startTime":2086.611,"endTime":2092.792,"body":"active, you know, lifestyle and you want"},{"startTime":2092.792,"endTime":2094.933,"body":"to build muscle and you want to be in"},{"startTime":2092.792,"endTime":2094.933,"body":"lean."},{"startTime":2095.033,"endTime":2097.573,"body":"You want to get that physique you've"},{"startTime":2095.033,"endTime":2097.573,"body":"always kind of hoped for."},{"startTime":2099.546,"endTime":2104.129,"body":"Think about the person you need to become,"},{"startTime":2099.546,"endTime":2104.129,"body":"the identity you gotta create to get to"},{"startTime":2104.129,"endTime":2108.052,"body":"that stage and their character traits,"},{"startTime":2104.129,"endTime":2108.052,"body":"right?"},{"startTime":2108.052,"endTime":2111.8160000000003,"body":"And really think for yourself, what would"},{"startTime":2108.052,"endTime":2111.8160000000003,"body":"they do?"},{"startTime":2111.8160000000003,"endTime":2114.577,"body":"Would they really give a shit about"},{"startTime":2111.8160000000003,"endTime":2114.577,"body":"motivation?"},{"startTime":2114.7980000000002,"endTime":2119.001,"body":"Or do you think they would still take"},{"startTime":2114.7980000000002,"endTime":2119.001,"body":"action regardless of how motivated they"},{"startTime":2119.001,"endTime":2119.642,"body":"feel?"},{"startTime":2121.2980000000002,"endTime":2124.899,"body":"Because you see, like even if you're not"},{"startTime":2121.2980000000002,"endTime":2124.899,"body":"motivated, you can still take the same"},{"startTime":2124.899,"endTime":2128.66,"body":"actions you would take if you were"},{"startTime":2124.899,"endTime":2128.66,"body":"motivated."},{"startTime":2129.101,"endTime":2130.681,"body":"That's the reality."},{"startTime":2131.422,"endTime":2136.384,"body":"And we might not feel like it, but feeling"},{"startTime":2131.422,"endTime":2136.384,"body":"doesn't have to change what we do."},{"startTime":2136.564,"endTime":2137.504,"body":"Make sense?"},{"startTime":2138.685,"endTime":2141.506,"body":"It's gonna feel like more work sometimes,"},{"startTime":2138.685,"endTime":2141.506,"body":"and you're gonna have to push yourself"},{"startTime":2141.506,"endTime":2142.146,"body":"more."},{"startTime":2142.146,"endTime":2145.988,"body":"Which by the way, again, going back to"},{"startTime":2142.146,"endTime":2145.988,"body":"accountability guidance, this is where"},{"startTime":2145.988,"endTime":2146.988,"body":"that comes in."},{"startTime":2146.988,"endTime":2148.248,"body":"It can be huge."},{"startTime":2148.489,"endTime":2150.729,"body":"Because someone can be there for you."},{"startTime":2150.962,"endTime":2152.882,"body":"give you that kick in the ass, right?"},{"startTime":2152.943,"endTime":2154.704,"body":"That's when you're gonna make the"},{"startTime":2152.943,"endTime":2154.704,"body":"difference."},{"startTime":2154.704,"endTime":2157.565,"body":"When you take action even though you don't"},{"startTime":2154.704,"endTime":2157.565,"body":"feel like it."},{"startTime":2157.705,"endTime":2161.267,"body":"I can't tell you how many days I go to the"},{"startTime":2157.705,"endTime":2161.267,"body":"gym."},{"startTime":2161.267,"endTime":2164.529,"body":"This is basically like every lag day, I"},{"startTime":2161.267,"endTime":2164.529,"body":"don't wanna go."},{"startTime":2165.089,"endTime":2168.011,"body":"Especially now that I have like walking"},{"startTime":2165.089,"endTime":2168.011,"body":"lunches in my program."},{"startTime":2169.071,"endTime":2171.372,"body":"I'm dying, you know, when I do those."},{"startTime":2171.873,"endTime":2173.674,"body":"So I'm not looking forward to that, but"},{"startTime":2171.873,"endTime":2173.674,"body":"you know what?"},{"startTime":2173.674,"endTime":2179.957,"body":"Like I have my goals, I gotta work for my"},{"startTime":2173.674,"endTime":2179.957,"body":"goals and going to the gym, doing my lag"},{"startTime":2179.957,"endTime":2180.617,"body":"day."},{"startTime":2181.158,"endTime":2184.981,"body":"Every single week, do those movements,"},{"startTime":2181.158,"endTime":2184.981,"body":"even though it fucking hurts."},{"startTime":2186.023,"endTime":2187.544,"body":"It's, it's gotta get done."},{"startTime":2187.965,"endTime":2189.366,"body":"Motivation or not."},{"startTime":2190.068,"endTime":2193.271,"body":"Cause if I have a goal, I got to do what"},{"startTime":2190.068,"endTime":2193.271,"body":"it takes to reach a goal."},{"startTime":2194.012,"endTime":2197.236,"body":"So remember it's going to be that test of"},{"startTime":2194.012,"endTime":2197.236,"body":"character."},{"startTime":2197.236,"endTime":2201.581,"body":"It's going to be a test to see if you"},{"startTime":2197.236,"endTime":2201.581,"body":"actually have what it takes to keep your"},{"startTime":2201.581,"endTime":2202.521,"body":"resolution."},{"startTime":2204.174,"endTime":2205.934,"body":"Action comes before motivation."},{"startTime":2206.154,"endTime":2209.635,"body":"Now let's actually recap real quick the"},{"startTime":2206.154,"endTime":2209.635,"body":"five mistakes."},{"startTime":2210.555,"endTime":2217.697,"body":"In 2024, you wanna avoid restrictive diets"},{"startTime":2210.555,"endTime":2217.697,"body":"and find a more sustainable, like additive"},{"startTime":2217.697,"endTime":2218.517,"body":"approach."},{"startTime":2218.517,"endTime":2222.599,"body":"You wanna be patient and allow yourself"},{"startTime":2218.517,"endTime":2222.599,"body":"the time."},{"startTime":2222.599,"endTime":2223.819,"body":"And of course, right?"},{"startTime":2224.199,"endTime":2226.16,"body":"That it take, we talked about changing"},{"startTime":2224.199,"endTime":2226.16,"body":"habits, right?"},{"startTime":2226.16,"endTime":2228.8,"body":"Last time, it's like you gotta give"},{"startTime":2226.16,"endTime":2228.8,"body":"yourself the time."},{"startTime":2229.18,"endTime":2232.021,"body":"You gotta toss the all or nothing mindset"},{"startTime":2229.18,"endTime":2232.021,"body":"out the window."},{"startTime":2232.041,"endTime":2233.521,"body":"Take imperfect action."},{"startTime":2234.158,"endTime":2238.839,"body":"I want you to avoid going in without a"},{"startTime":2234.158,"endTime":2238.839,"body":"plan, having no strategy in place that"},{"startTime":2238.839,"endTime":2242.32,"body":"helps you prepare, execute and maintain"},{"startTime":2238.839,"endTime":2242.32,"body":"your results."},{"startTime":2242.98,"endTime":2247.6620000000003,"body":"It's going to be the diet before the diet,"},{"startTime":2242.98,"endTime":2247.6620000000003,"body":"the actual diet and then the diet after"},{"startTime":2247.6620000000003,"endTime":2248.582,"body":"the diet."},{"startTime":2248.963,"endTime":2251.843,"body":"And I know everyone's like against the"},{"startTime":2248.963,"endTime":2251.843,"body":"word diet these days, but it's like, hey,"},{"startTime":2251.843,"endTime":2253.564,"body":"that's what it's called, right?"},{"startTime":2253.884,"endTime":2256.525,"body":"It's your preseason, your in season and"},{"startTime":2253.884,"endTime":2256.525,"body":"your post season."},{"startTime":2256.525,"endTime":2258.145,"body":"Let's just use those words."},{"startTime":2259.954,"endTime":2260.956,"body":"Let's say I want to look at this."},{"startTime":2260.956,"endTime":2265.485,"body":"It's not just this, just jump in, like"},{"startTime":2260.956,"endTime":2265.485,"body":"everything all at once, and I'm gonna"},{"startTime":2265.485,"endTime":2266.306,"body":"chase every goal."},{"startTime":2266.306,"endTime":2269.453,"body":"I'm gonna run the marathon, build muscle,"},{"startTime":2266.306,"endTime":2269.453,"body":"and also lose fat."},{"startTime":2269.453,"endTime":2270.293,"body":"Good luck."},{"startTime":2272.378,"endTime":2277.44,"body":"Now, lastly, and we mentioned this a few"},{"startTime":2272.378,"endTime":2277.44,"body":"times already, but it's okay to ask for"},{"startTime":2277.44,"endTime":2278.18,"body":"help."},{"startTime":2279.12,"endTime":2282.902,"body":"It doesn't even have to be us, but it's"},{"startTime":2279.12,"endTime":2282.902,"body":"okay to ask for help."},{"startTime":2283.022,"endTime":2286.784,"body":"If you don't manage to figure things out"},{"startTime":2283.022,"endTime":2286.784,"body":"on your own, then look for guidance."},{"startTime":2287.564,"endTime":2291.226,"body":"You can get an accountability buddy,"},{"startTime":2287.564,"endTime":2291.226,"body":"friend, family member."},{"startTime":2291.726,"endTime":2295.668,"body":"You can look for people in your direct"},{"startTime":2291.726,"endTime":2295.668,"body":"environment who've already reached the"},{"startTime":2295.668,"endTime":2298.089,"body":"goals that you're looking to achieve."},{"startTime":2298.089,"endTime":2300.089,"body":"That's a quick hack, by the way."},{"startTime":2300.386,"endTime":2303.328,"body":"One, like, I mean, the biggest hack is"},{"startTime":2300.386,"endTime":2303.328,"body":"getting a mentor or coach."},{"startTime":2303.668,"endTime":2309.073,"body":"But second, like getting someone in your"},{"startTime":2303.668,"endTime":2309.073,"body":"direct environment, a role model, maybe,"},{"startTime":2309.073,"endTime":2313.757,"body":"if you want to call it that, who's been"},{"startTime":2309.073,"endTime":2313.757,"body":"there, done that, who's actually reached"},{"startTime":2313.757,"endTime":2315.638,"body":"the goals that you have currently."},{"startTime":2316.539,"endTime":2317.64,"body":"Talk to them, right?"},{"startTime":2317.64,"endTime":2318.08,"body":"Ask."},{"startTime":2318.08,"endTime":2319.381,"body":"It's okay to ask."},{"startTime":2320.362,"endTime":2324.526,"body":"And even if you don't get actual coaching,"},{"startTime":2320.362,"endTime":2324.526,"body":"right, even just like reach out to"},{"startTime":2324.526,"endTime":2326.527,"body":"coaches, hit me up on Instagram."},{"startTime":2326.527,"endTime":2329.609,"body":"Like I said last time, like just shoot me"},{"startTime":2326.527,"endTime":2329.609,"body":"quick message."},{"startTime":2329.63,"endTime":2331.631,"body":"I'm not here to sell you shit or whatever."},{"startTime":2331.831,"endTime":2333.072,"body":"I'm just here to help."},{"startTime":2333.113,"endTime":2335.695,"body":"And if you want to coach with me and my"},{"startTime":2333.113,"endTime":2335.695,"body":"team, great."},{"startTime":2335.695,"endTime":2337.296,"body":"And if not, that's also great."},{"startTime":2338.017,"endTime":2339.938,"body":"It's up to you, right?"},{"startTime":2340.379,"endTime":2343.221,"body":"I know we have the solution, but hey,"},{"startTime":2340.379,"endTime":2343.221,"body":"maybe you can figure it out on your own."},{"startTime":2344.223,"endTime":2345.764,"body":"Because it is possible."},{"startTime":2346.405,"endTime":2350.588,"body":"It's just that there's a lot of noise"},{"startTime":2346.405,"endTime":2350.588,"body":"these days, especially when it comes to"},{"startTime":2350.588,"endTime":2351.509,"body":"nutrition."},{"startTime":2351.789,"endTime":2353.09,"body":"It gets confusing."},{"startTime":2353.991,"endTime":2356.753,"body":"And most people fall for the same"},{"startTime":2353.991,"endTime":2356.753,"body":"mistakes."},{"startTime":2358.834,"endTime":2362.225,"body":"So thanks for listening to me ramble"},{"startTime":2358.834,"endTime":2362.225,"body":"again."},{"startTime":2364.206,"endTime":2366.547,"body":"If you do need help, ask."},{"startTime":2367.467,"endTime":2369.008,"body":"Hit me up on Instagram."},{"startTime":2369.368,"endTime":2372.069,"body":"You can talk to me or other coach"},{"startTime":2369.368,"endTime":2372.069,"body":"Alexandra."},{"startTime":2372.67,"endTime":2376.832,"body":"You can look for other people in the"},{"startTime":2372.67,"endTime":2376.832,"body":"space, other coaches."},{"startTime":2377.6530000000002,"endTime":2379.633,"body":"There's a lot of amazing people out there."},{"startTime":2381.202,"endTime":2384.684,"body":"But try to avoid those mistakes and if you"},{"startTime":2381.202,"endTime":2384.684,"body":"cannot figure it out, just ask for help."},{"startTime":2384.684,"endTime":2386.546,"body":"It's okay."},{"startTime":2386.546,"endTime":2390.9900000000002,"body":"Now, if you enjoyed this episode, do me a"},{"startTime":2386.546,"endTime":2390.9900000000002,"body":"massive favor."},{"startTime":2390.9900000000002,"endTime":2394.132,"body":"Just as a quick New Year's gift, if you"},{"startTime":2390.9900000000002,"endTime":2394.132,"body":"will."},{"startTime":2394.172,"endTime":2398.496,"body":"Plus it was my birthday last Tuesday, so"},{"startTime":2394.172,"endTime":2398.496,"body":"hey, maybe a little bit of a late birthday"},{"startTime":2398.496,"endTime":2399.216,"body":"gift."},{"startTime":2400.097,"endTime":2403.399,"body":"Go to Spotify, go to Apple, drop me a"},{"startTime":2400.097,"endTime":2403.399,"body":"quick five-star review."},{"startTime":2403.88,"endTime":2405.641,"body":"I massively appreciate that."},{"startTime":2405.6620000000003,"endTime":2407.323,"body":"It really helps us grow the show."},{"startTime":2407.323,"endTime":2408.964,"body":"Of course, we do this for free."},{"startTime":2409.445,"endTime":2410.466,"body":"I want to help you."},{"startTime":2410.466,"endTime":2413.227,"body":"That's why we show up every single week,"},{"startTime":2410.466,"endTime":2413.227,"body":"twice a week."},{"startTime":2413.327,"endTime":2414.428,"body":"And that's our goal, right?"},{"startTime":2414.428,"endTime":2417.129,"body":"This year, it's going to be twice a week,"},{"startTime":2414.428,"endTime":2417.129,"body":"every single week."},{"startTime":2417.829,"endTime":2421.731,"body":"So you better be ready to take action."},{"startTime":2421.731,"endTime":2423.152,"body":"I'm going to help you along the way."},{"startTime":2423.152,"endTime":2423.992,"body":"Sounds good?"},{"startTime":2424.133,"endTime":2425.893,"body":"So go ahead, drop me that quick like."},{"startTime":2426.914,"endTime":2429.475,"body":"I'm saying like, it's going to be on"},{"startTime":2426.914,"endTime":2429.475,"body":"Instagram."},{"startTime":2429.475,"endTime":2432.417,"body":"Drop me the quick review and then we'll"},{"startTime":2429.475,"endTime":2432.417,"body":"talk very soon."},{"startTime":2432.417,"endTime":2433.137,"body":"Cool?"},{"startTime":2433.257,"endTime":2434.217,"body":"Have a great week."}]}