{"version":"1.0.0","segments":[{"startTime":0.462,"endTime":2.422,"body":"What is up and welcome back to Talk"},{"startTime":0.462,"endTime":2.422,"body":"Nutrition."},{"startTime":2.422,"endTime":5.142,"body":"Today we are live from Oslo airport."},{"startTime":5.142,"endTime":6.502,"body":"I'm currently at the lounge."},{"startTime":6.502,"endTime":11.482,"body":"I wanted to do a bit of work in between"},{"startTime":6.502,"endTime":11.482,"body":"flights and you know, how do we record"},{"startTime":11.482,"endTime":12.342,"body":"this podcast?"},{"startTime":12.342,"endTime":17.642,"body":"Because I see a lot of people still use"},{"startTime":12.342,"endTime":17.642,"body":"the summer as a reason to wait."},{"startTime":17.642,"endTime":23.302,"body":"Now, I'm not saying you should really go"},{"startTime":17.642,"endTime":23.302,"body":"in and do an aggressive cut when you're"},{"startTime":23.302,"endTime":24.358,"body":"diet, you know."},{"startTime":26.734,"endTime":28.114,"body":"What is up?"},{"startTime":28.234,"endTime":29.984,"body":"What is up and welcome back to Talking"},{"startTime":28.234,"endTime":29.984,"body":"Nutrition."},{"startTime":29.984,"endTime":33.314,"body":"Today we are live from Oso Airport."},{"startTime":33.314,"endTime":37.874,"body":"I was at the lounge, wanted to do a little"},{"startTime":33.314,"endTime":37.874,"body":"bit of work and I wanted to knock out a"},{"startTime":37.874,"endTime":39.714,"body":"few episodes because here's the thing."},{"startTime":39.714,"endTime":47.654,"body":"I've seen a lot of people still, recently,"},{"startTime":39.714,"endTime":47.654,"body":"right, bring up the summer as a reason to"},{"startTime":47.654,"endTime":48.634,"body":"wait."},{"startTime":48.714,"endTime":52.714,"body":"Now I'm not gonna tell you you should be"},{"startTime":48.714,"endTime":52.714,"body":"dieting through summer, but I do wanna"},{"startTime":52.714,"endTime":55.954,"body":"have a conversation around this because"},{"startTime":52.714,"endTime":55.954,"body":"there's two things you can do."},{"startTime":57.038,"endTime":61.038,"body":"You can wait, like what many people will"},{"startTime":57.038,"endTime":61.038,"body":"do."},{"startTime":61.358,"endTime":64.858,"body":"Or you can take action, but taking action"},{"startTime":61.358,"endTime":64.858,"body":"in this setting is gonna be slightly"},{"startTime":64.858,"endTime":65.878,"body":"different."},{"startTime":65.878,"endTime":70.498,"body":"I'm also gonna break down our three -phase"},{"startTime":65.878,"endTime":70.498,"body":"system a little bit further because again,"},{"startTime":70.498,"endTime":71.838,"body":"we talked about this last time."},{"startTime":71.838,"endTime":76.378,"body":"I really wanna emphasize the importance of"},{"startTime":71.838,"endTime":76.378,"body":"building healthy habits, creating good"},{"startTime":76.378,"endTime":80.878,"body":"routines, fueling, nourishing the body,"},{"startTime":76.378,"endTime":80.878,"body":"and it's something a lot of people don't"},{"startTime":80.878,"endTime":81.518,"body":"do."},{"startTime":81.518,"endTime":83.218,"body":"Not enough, at least."},{"startTime":83.218,"endTime":84.828,"body":"And that is why..."},{"startTime":85.294,"endTime":87.814,"body":"our clients get the results, they do."},{"startTime":88.054,"endTime":91.414,"body":"That's why their results last longer."},{"startTime":91.414,"endTime":96.014,"body":"And that is why even though they've tried"},{"startTime":91.414,"endTime":96.014,"body":"it all, like all the crash diets, and"},{"startTime":96.014,"endTime":99.254,"body":"didn't manage to keep it off, now they're"},{"startTime":96.014,"endTime":99.254,"body":"in a better spot."},{"startTime":99.254,"endTime":101.054,"body":"Like once they've gone through those"},{"startTime":99.254,"endTime":101.054,"body":"phases."},{"startTime":101.054,"endTime":106.394,"body":"So again, I wanna dive into them with you,"},{"startTime":101.054,"endTime":106.394,"body":"but this time in a setting of summer."},{"startTime":106.714,"endTime":111.142,"body":"I'm recording this June 19th, it'll be off"},{"startTime":106.714,"endTime":111.142,"body":"tomorrow, June 20th."},{"startTime":112.206,"endTime":115.166,"body":"I've had a lot of conversations,"},{"startTime":112.206,"endTime":115.166,"body":"especially around the giveaway, which by"},{"startTime":115.166,"endTime":118.566,"body":"the way, if you haven't joined yet, you"},{"startTime":115.166,"endTime":118.566,"body":"can go to my Instagram right now."},{"startTime":118.566,"endTime":120.626,"body":"I'll make sure to link it in the show"},{"startTime":118.566,"endTime":120.626,"body":"notes."},{"startTime":121.206,"endTime":124.986,"body":"We're giving away six months of nutrition"},{"startTime":121.206,"endTime":124.986,"body":"coaching for free, which is crazy."},{"startTime":124.986,"endTime":130.026,"body":"Again, like even just saying that, you"},{"startTime":124.986,"endTime":130.026,"body":"only get this one chance."},{"startTime":130.186,"endTime":132.626,"body":"So if you haven't yet, right, go to my"},{"startTime":130.186,"endTime":132.626,"body":"Instagram."},{"startTime":132.626,"endTime":137.426,"body":"But this also allows me to have a lot of"},{"startTime":132.626,"endTime":137.426,"body":"great conversations with people, because I"},{"startTime":137.426,"endTime":140.406,"body":"do want to know like, hey, who's going to"},{"startTime":137.426,"endTime":140.406,"body":"get those six months?"},{"startTime":140.406,"endTime":141.922,"body":"Let's have a chat."},{"startTime":142.062,"endTime":145.922,"body":"see if you're a great candidate or if"},{"startTime":142.062,"endTime":145.922,"body":"you're just here for free stuff like are"},{"startTime":145.922,"endTime":149.722,"body":"you ready to take action or you know so I"},{"startTime":145.922,"endTime":149.722,"body":"do want to have some conversations and I"},{"startTime":149.722,"endTime":157.862,"body":"see there's a lot where people have a bit"},{"startTime":149.722,"endTime":157.862,"body":"of a expectation of summer being a break"},{"startTime":157.862,"endTime":165.302,"body":"and it is in many many ways but your"},{"startTime":157.862,"endTime":165.302,"body":"health doesn't take a break now let's also"},{"startTime":165.302,"endTime":168.942,"body":"again go back to the thing I just said you"},{"startTime":165.302,"endTime":168.942,"body":"should probably shouldn't be dieting"},{"startTime":168.942,"endTime":170.086,"body":"through summer"},{"startTime":170.382,"endTime":172.592,"body":"or at least do your vacations and those"},{"startTime":170.382,"endTime":172.592,"body":"kind of things."},{"startTime":172.592,"endTime":176.622,"body":"Now, if you have a fat loss goal and"},{"startTime":172.592,"endTime":176.622,"body":"you've been prepping yourself and you're"},{"startTime":176.622,"endTime":179.742,"body":"in a good spot and you're pretty much"},{"startTime":176.622,"endTime":179.742,"body":"there and you're ready to go, nothing"},{"startTime":179.742,"endTime":181.202,"body":"wrong with that either."},{"startTime":181.382,"endTime":185.762,"body":"But what I'm trying to say is that as much"},{"startTime":181.382,"endTime":185.762,"body":"as yes, in many ways it can be a really"},{"startTime":185.762,"endTime":190.312,"body":"nice break through summer, your health"},{"startTime":185.762,"endTime":190.312,"body":"doesn't take a break."},{"startTime":191.982,"endTime":196.202,"body":"Taking a break also doesn't have to be"},{"startTime":191.982,"endTime":196.202,"body":"weight gain."},{"startTime":196.382,"endTime":201.282,"body":"Taking a break also doesn't have to mean"},{"startTime":196.382,"endTime":201.282,"body":"I'm gonna eat like crap all week, get"},{"startTime":201.282,"endTime":203.182,"body":"drunk every night, right?"},{"startTime":203.222,"endTime":207.222,"body":"And blow up on my five day cruise or"},{"startTime":203.222,"endTime":207.222,"body":"whatever it is."},{"startTime":207.222,"endTime":208.182,"body":"I've seen it happen, right?"},{"startTime":208.182,"endTime":212.922,"body":"I'm saying it in a joking way, but I've"},{"startTime":208.182,"endTime":212.922,"body":"seen it happen, so I want you to not go"},{"startTime":212.922,"endTime":214.862,"body":"through that because here's the thing."},{"startTime":215.302,"endTime":217.922,"body":"There's two ways we can go about this."},{"startTime":218.462,"endTime":222.266,"body":"Let's speak to a fat loss goal first."},{"startTime":222.438,"endTime":230.218,"body":"Let's say this will be the start of you"},{"startTime":222.438,"endTime":230.218,"body":"taking action, working towards your goal,"},{"startTime":230.258,"endTime":234.558,"body":"doing something about your current state"},{"startTime":230.258,"endTime":234.558,"body":"that's going to require work."},{"startTime":234.758,"endTime":239.418,"body":"As you learned in the last episode, we"},{"startTime":234.758,"endTime":239.418,"body":"never start with an aggressive cut."},{"startTime":239.418,"endTime":241.208,"body":"We want to optimize your routines first."},{"startTime":241.208,"endTime":246.638,"body":"I want you to get ready and show our"},{"startTime":241.208,"endTime":246.638,"body":"coaches as well as yourself that you can"},{"startTime":246.638,"endTime":247.478,"body":"stay consistent."},{"startTime":247.478,"endTime":252.294,"body":"And that means, by the way, including the"},{"startTime":247.478,"endTime":252.294,"body":"social settings, et cetera."},{"startTime":252.334,"endTime":256.374,"body":"Not that we're going to be perfect there,"},{"startTime":252.334,"endTime":256.374,"body":"but you want to be able to include those"},{"startTime":256.374,"endTime":260.414,"body":"moments without guilt, without stress, and"},{"startTime":256.374,"endTime":260.414,"body":"without overdoing it."},{"startTime":260.414,"endTime":263.994,"body":"Because that's the main thing, the"},{"startTime":260.414,"endTime":263.994,"body":"overdoing it."},{"startTime":264.034,"endTime":265.474,"body":"It's very all or nothing."},{"startTime":265.474,"endTime":269.254,"body":"And a lot of people will still think all"},{"startTime":265.474,"endTime":269.254,"body":"or nothing."},{"startTime":269.774,"endTime":275.434,"body":"I think deep down you know you shouldn't,"},{"startTime":269.774,"endTime":275.434,"body":"yet you still have that mindset."},{"startTime":275.694,"endTime":279.654,"body":"You still think I'm going to be eating"},{"startTime":275.694,"endTime":279.654,"body":"healthy or I'm on vacation."},{"startTime":279.654,"endTime":282.47,"body":"You still think that I'm going to..."},{"startTime":282.67,"endTime":285.73,"body":"work hard for my goals and then I take a"},{"startTime":282.67,"endTime":285.73,"body":"break."},{"startTime":287.01,"endTime":293.309,"body":"While in reality, if we look at nutrition,"},{"startTime":287.01,"endTime":293.309,"body":"what sustainable nutrition really is,"},{"startTime":293.65,"endTime":296.87,"body":"what's gonna make that sustainable, right?"},{"startTime":296.87,"endTime":303.39,"body":"What's gonna make it work long term is you"},{"startTime":296.87,"endTime":303.39,"body":"being able to go in and out of more"},{"startTime":303.39,"endTime":307.91,"body":"flexible seasons without guilt, stress,"},{"startTime":303.39,"endTime":307.91,"body":"without overdoing it, of course."},{"startTime":307.91,"endTime":309.158,"body":"Dialing it in."},{"startTime":310.574,"endTime":315.534,"body":"Keeping up your healthy habits too,"},{"startTime":310.574,"endTime":315.534,"body":"because this is something we forget."},{"startTime":315.994,"endTime":318.834,"body":"Building a habit takes a long time."},{"startTime":318.834,"endTime":323.758,"body":"It can take multiple months, more than 200"},{"startTime":318.834,"endTime":323.758,"body":"days sometimes, 250 days."},{"startTime":325.422,"endTime":328.842,"body":"So why not use the time to build certain"},{"startTime":325.422,"endTime":328.842,"body":"habits already?"},{"startTime":328.842,"endTime":334.022,"body":"Why not work on a few routines without"},{"startTime":328.842,"endTime":334.022,"body":"dieting through your vacation, whatever it"},{"startTime":334.022,"endTime":334.942,"body":"is, right?"},{"startTime":334.942,"endTime":338.902,"body":"I'm a big fan of tracking, but hey, I'm"},{"startTime":334.942,"endTime":338.902,"body":"not gonna tell you to track during your"},{"startTime":338.902,"endTime":340.122,"body":"vacation, you know?"},{"startTime":340.122,"endTime":343.042,"body":"And all of our clients get recommended not"},{"startTime":340.122,"endTime":343.042,"body":"to do that."},{"startTime":343.042,"endTime":344.322,"body":"It's not the right time."},{"startTime":344.322,"endTime":345.502,"body":"You don't have to."},{"startTime":345.502,"endTime":347.032,"body":"This is where we try something else."},{"startTime":347.032,"endTime":351.462,"body":"This is where we go in with a different"},{"startTime":347.032,"endTime":351.462,"body":"plan based on past experiences, based on"},{"startTime":351.462,"endTime":354.622,"body":"what you think is gonna be necessary, and"},{"startTime":351.462,"endTime":354.622,"body":"it can be very simple."},{"startTime":355.542,"endTime":360.422,"body":"But without thinking all or nothing,"},{"startTime":355.542,"endTime":360.422,"body":"without thinking I'm gonna enjoy and then"},{"startTime":360.422,"endTime":362.762,"body":"I'll be healthy again when I get back"},{"startTime":360.422,"endTime":362.762,"body":"home, right?"},{"startTime":362.762,"endTime":366.562,"body":"Or it's June right now, I wanna enjoy, I"},{"startTime":362.762,"endTime":366.562,"body":"don't wanna think about it, don't wanna,"},{"startTime":366.562,"endTime":372.242,"body":"in quotes, worry about nutrition and then"},{"startTime":366.562,"endTime":372.242,"body":"August, September, I'll start then."},{"startTime":373.082,"endTime":377.582,"body":"August, September is two months from now,"},{"startTime":373.082,"endTime":377.582,"body":"60 days, 60 plus, right?"},{"startTime":377.582,"endTime":379.042,"body":"Whatever it's gonna be."},{"startTime":379.642,"endTime":384.486,"body":"So you can choose to spend 60 days not"},{"startTime":379.642,"endTime":384.486,"body":"doing..."},{"startTime":384.686,"endTime":389.986,"body":"anything really to improve your current"},{"startTime":384.686,"endTime":389.986,"body":"state, which could be small steps, right?"},{"startTime":389.986,"endTime":392.734,"body":"Or you could spend the next 60 days..."},{"startTime":394.286,"endTime":399.646,"body":"building certain habits, working on some"},{"startTime":394.286,"endTime":399.646,"body":"routines that will prep you and give you a"},{"startTime":399.646,"endTime":401.786,"body":"head start after summer."},{"startTime":401.786,"endTime":402.966,"body":"That's what this is about."},{"startTime":402.966,"endTime":405.286,"body":"It's about creating that head start."},{"startTime":405.286,"endTime":411.056,"body":"It's about not taking 20 steps back just"},{"startTime":405.286,"endTime":411.056,"body":"because you wanted to take it easy,"},{"startTime":411.056,"endTime":413.806,"body":"because you didn't want to worry about"},{"startTime":411.056,"endTime":413.806,"body":"nutrition."},{"startTime":414.646,"endTime":417.826,"body":"Now again, you can get a head start and"},{"startTime":414.646,"endTime":417.826,"body":"quite a big one too."},{"startTime":417.826,"endTime":419.076,"body":"So how do we do that?"},{"startTime":419.076,"endTime":421.178,"body":"I'm gonna use a couple examples here."},{"startTime":421.646,"endTime":425.026,"body":"Okay, let's say you have a main goal of"},{"startTime":421.646,"endTime":425.026,"body":"fat loss."},{"startTime":425.226,"endTime":429.096,"body":"Okay, hey, maybe we do actually want to"},{"startTime":425.226,"endTime":429.096,"body":"start tracking for a couple days."},{"startTime":429.096,"endTime":434.246,"body":"If you are not going on vacation like"},{"startTime":429.096,"endTime":434.246,"body":"tomorrow or next week, you know, track"},{"startTime":434.246,"endTime":436.466,"body":"your food for a week or so."},{"startTime":436.526,"endTime":438.426,"body":"See where you're currently at."},{"startTime":438.706,"endTime":443.806,"body":"Go online, go to my website or anywhere,"},{"startTime":438.706,"endTime":443.806,"body":"go to Google, right?"},{"startTime":443.806,"endTime":445.026,"body":"Look at your protein intake."},{"startTime":445.026,"endTime":448.466,"body":"Is it roughly where it should be in that"},{"startTime":445.026,"endTime":448.466,"body":"optimal range of just about one gram per"},{"startTime":448.466,"endTime":449.71,"body":"pound of body weight or?"},{"startTime":449.71,"endTime":453.67,"body":"2 .2 grams per kilo of body weight for"},{"startTime":449.71,"endTime":453.67,"body":"which by the way you can use your goal"},{"startTime":453.67,"endTime":454.438,"body":"weight."},{"startTime":456.334,"endTime":458.354,"body":"Now, are you there, yes or no?"},{"startTime":458.354,"endTime":463.074,"body":"Let's imagine you're not, which most of"},{"startTime":458.354,"endTime":463.074,"body":"the time when people join us, that's not"},{"startTime":463.074,"endTime":463.534,"body":"the case."},{"startTime":463.534,"endTime":465.054,"body":"So, okay, good."},{"startTime":465.054,"endTime":467.294,"body":"Now we know your first step."},{"startTime":467.294,"endTime":470.674,"body":"Protein being the most important"},{"startTime":467.294,"endTime":470.674,"body":"macronutrient for you to cover."},{"startTime":470.934,"endTime":474.634,"body":"Even if we just work on that, that's a"},{"startTime":470.934,"endTime":474.634,"body":"huge habit for you to already get."},{"startTime":474.634,"endTime":478.994,"body":"So using those 60 days I talked about,"},{"startTime":474.634,"endTime":478.994,"body":"whenever it's gonna be, right?"},{"startTime":478.994,"endTime":481.914,"body":"Late summer, September, whatever."},{"startTime":483.054,"endTime":484.45,"body":"60 plus days."},{"startTime":485.39,"endTime":490.39,"body":"If you use that chunk of time to just"},{"startTime":485.39,"endTime":490.39,"body":"focus on just that habit or maybe one or"},{"startTime":490.39,"endTime":493.67,"body":"two other ones, but like just that"},{"startTime":490.39,"endTime":493.67,"body":"protein, right?"},{"startTime":493.99,"endTime":495.7,"body":"You create so much momentum."},{"startTime":495.7,"endTime":499.35,"body":"You create an actual habit because a habit"},{"startTime":495.7,"endTime":499.35,"body":"is not something you do."},{"startTime":499.35,"endTime":500.93,"body":"I've seen this one go around a lot."},{"startTime":500.93,"endTime":503.31,"body":"People think I don't do diets."},{"startTime":503.31,"endTime":504.15,"body":"I don't track."},{"startTime":504.15,"endTime":505.77,"body":"It's not sustainable."},{"startTime":505.77,"endTime":506.66,"body":"I do habits."},{"startTime":506.66,"endTime":508.17,"body":"You don't do habits."},{"startTime":508.39,"endTime":509.67,"body":"You don't."},{"startTime":509.81,"endTime":514.67,"body":"You cultivate habits through action that"},{"startTime":509.81,"endTime":514.67,"body":"takes..."},{"startTime":514.67,"endTime":518.03,"body":"multiple months, long, long time."},{"startTime":518.55,"endTime":523.29,"body":"Your brain literally needs to create new"},{"startTime":518.55,"endTime":523.29,"body":"connections and those connections that"},{"startTime":523.29,"endTime":527.05,"body":"need to be solidified, which takes a long"},{"startTime":523.29,"endTime":527.05,"body":"time, right?"},{"startTime":527.05,"endTime":530.05,"body":"To then eventually become a habit."},{"startTime":530.05,"endTime":533.37,"body":"So, again, protein, okay."},{"startTime":533.37,"endTime":536.49,"body":"Well, we've just established that you're"},{"startTime":533.37,"endTime":536.49,"body":"low on protein."},{"startTime":537.05,"endTime":539.854,"body":"Let's say you're currently at 60."},{"startTime":540.238,"endTime":545.258,"body":"and your optimal intake would be around"},{"startTime":540.238,"endTime":545.258,"body":"maybe 120, 130, 140."},{"startTime":545.778,"endTime":547.998,"body":"Okay, now we know what to do."},{"startTime":547.998,"endTime":550.298,"body":"Can we bring it from 60 to 80?"},{"startTime":550.478,"endTime":554.79,"body":"80 to 100, 120, or 30, you know, 30, 40."},{"startTime":556.718,"endTime":560.598,"body":"Can we hang around there for a little bit"},{"startTime":556.718,"endTime":560.598,"body":"and consistently hit that number for a"},{"startTime":560.598,"endTime":561.278,"body":"while?"},{"startTime":561.278,"endTime":562.728,"body":"And then you could choose to track or not."},{"startTime":562.728,"endTime":565.128,"body":"You can use it just to figure that number"},{"startTime":562.728,"endTime":565.128,"body":"out."},{"startTime":565.128,"endTime":569.798,"body":"You're just going to simply look at a few"},{"startTime":565.128,"endTime":569.798,"body":"foods that you think you really do well"},{"startTime":569.798,"endTime":571.778,"body":"with when it comes to certain meats."},{"startTime":571.778,"endTime":577.078,"body":"Fish, fatty fish like salmon is very"},{"startTime":571.778,"endTime":577.078,"body":"healthy for you, by the way."},{"startTime":577.078,"endTime":579.258,"body":"Also omega -3s."},{"startTime":579.258,"endTime":582.496,"body":"You got your dairy products, your eggs,"},{"startTime":579.258,"endTime":582.496,"body":"and those kind of things."},{"startTime":582.67,"endTime":583.53,"body":"Can we start there?"},{"startTime":583.53,"endTime":587.53,"body":"Can we just include more whole food"},{"startTime":583.53,"endTime":587.53,"body":"protein sources on a daily basis, every"},{"startTime":587.53,"endTime":592.84,"body":"single meal, and just do that consistently"},{"startTime":587.53,"endTime":592.84,"body":"for a couple of months?"},{"startTime":594.51,"endTime":601.43,"body":"That is going to be a massive difference"},{"startTime":594.51,"endTime":601.43,"body":"from you not doing anything and then"},{"startTime":601.43,"endTime":604.13,"body":"saying, hey, okay, now I'm ready, right?"},{"startTime":604.13,"endTime":605.43,"body":"Ready in quotes."},{"startTime":605.59,"endTime":609.29,"body":"Now I'm going to start after summer having"},{"startTime":605.59,"endTime":609.29,"body":"enjoyed."},{"startTime":609.71,"endTime":614.29,"body":"Now you're still going to have to take"},{"startTime":609.71,"endTime":614.29,"body":"those, I don't know, 60 to like 200 plus"},{"startTime":614.29,"endTime":617.65,"body":"days to create that new habit of eating"},{"startTime":614.29,"endTime":617.65,"body":"enough protein."},{"startTime":617.69,"endTime":618.54,"body":"So it's up to you."},{"startTime":618.54,"endTime":619.49,"body":"Like where do you want to be?"},{"startTime":619.49,"endTime":620.83,"body":"Where do you want to be?"},{"startTime":620.83,"endTime":623.47,"body":"Do you want to get a head start and"},{"startTime":620.83,"endTime":623.47,"body":"already have that?"},{"startTime":623.47,"endTime":629.05,"body":"Do you have it in place or do you want to"},{"startTime":623.47,"endTime":629.05,"body":"give yourself basically a delay of"},{"startTime":629.05,"endTime":630.44,"body":"reaching your goals?"},{"startTime":632.654,"endTime":634.274,"body":"It could be that simple."},{"startTime":634.274,"endTime":639.314,"body":"If we also are very aware of our water"},{"startTime":634.274,"endTime":639.314,"body":"intake and we know we don't drink a lot of"},{"startTime":639.314,"endTime":644.294,"body":"water, okay, spend a couple months working"},{"startTime":639.314,"endTime":644.294,"body":"on your hydration, you see?"},{"startTime":644.294,"endTime":645.474,"body":"It could be that simple."},{"startTime":645.474,"endTime":647.774,"body":"It could really be that simple."},{"startTime":648.114,"endTime":651.094,"body":"Because if it's not a habit yet, take your"},{"startTime":648.114,"endTime":651.094,"body":"time, right?"},{"startTime":651.094,"endTime":656.714,"body":"And if it's a combination of maybe protein"},{"startTime":651.094,"endTime":656.714,"body":"and water and let's use steps as an"},{"startTime":656.714,"endTime":658.874,"body":"example too, we can work on that."},{"startTime":658.874,"endTime":660.258,"body":"We can do that, right?"},{"startTime":660.558,"endTime":661.108,"body":"And guess what?"},{"startTime":661.108,"endTime":662.858,"body":"You can even do that on vacation."},{"startTime":662.858,"endTime":664.517,"body":"You can drink water on vacation."},{"startTime":664.517,"endTime":666.738,"body":"You can hit your steps on vacation."},{"startTime":667.498,"endTime":669.138,"body":"Do we need to be obsessed about it?"},{"startTime":669.138,"endTime":670.788,"body":"You know, obsessive with it, I should say."},{"startTime":670.788,"endTime":673.038,"body":"No, you don't."},{"startTime":673.038,"endTime":677.138,"body":"But it's still going to be objectively"},{"startTime":673.038,"endTime":677.138,"body":"better if you do stay active, if you do"},{"startTime":677.138,"endTime":680.118,"body":"drink your water, if you do eat your"},{"startTime":677.138,"endTime":680.118,"body":"proteins, for example, right?"},{"startTime":680.118,"endTime":684.478,"body":"If we eat some fruits and veggies, we do"},{"startTime":680.118,"endTime":684.478,"body":"that consistently on a daily basis."},{"startTime":685.098,"endTime":688.334,"body":"You see, I'm all naming very basic"},{"startTime":685.098,"endTime":688.334,"body":"actions."},{"startTime":688.334,"endTime":690.794,"body":"But these are actions that you can apply"},{"startTime":688.334,"endTime":690.794,"body":"anytime."},{"startTime":690.794,"endTime":694.114,"body":"These are actions that you can do for your"},{"startTime":690.794,"endTime":694.114,"body":"own benefit."},{"startTime":694.114,"endTime":699.234,"body":"These are actions that will not become"},{"startTime":694.114,"endTime":699.234,"body":"obsessive because it's just something"},{"startTime":699.234,"endTime":705.514,"body":"basic we know we gotta do anyway that we"},{"startTime":699.234,"endTime":705.514,"body":"want to become part of who we are, you"},{"startTime":705.514,"endTime":706.554,"body":"see?"},{"startTime":706.954,"endTime":711.694,"body":"Because those habits, and this goes into"},{"startTime":706.954,"endTime":711.694,"body":"the whole thing where people think that"},{"startTime":711.694,"endTime":715.914,"body":"this nutrition thing is a temporary block"},{"startTime":711.694,"endTime":715.914,"body":"of time where I'm gonna do this healthy"},{"startTime":715.914,"endTime":717.55,"body":"thing, I'm gonna reach my goal, and then."},{"startTime":717.55,"endTime":718.85,"body":"I'm good, you know?"},{"startTime":718.85,"endTime":720.02,"body":"I've lost weight, right?"},{"startTime":720.02,"endTime":721.39,"body":"Back to normal."},{"startTime":721.61,"endTime":723.05,"body":"That's not a thing."},{"startTime":723.45,"endTime":727.05,"body":"But, where did I want to go with that one?"},{"startTime":727.05,"endTime":728.45,"body":"Yeah, sorry."},{"startTime":729.53,"endTime":732.72,"body":"When it comes to the fruits and veggies,"},{"startTime":729.53,"endTime":732.72,"body":"like we're gonna have to keep that up,"},{"startTime":732.72,"endTime":733.04,"body":"right?"},{"startTime":733.04,"endTime":737.29,"body":"If you want to become the next version of"},{"startTime":733.04,"endTime":737.29,"body":"yourself, you want to become that healthy"},{"startTime":737.29,"endTime":741.57,"body":"version of yourself, the fitter version of"},{"startTime":737.29,"endTime":741.57,"body":"yourself, the lighter, leaner, stronger"},{"startTime":741.57,"endTime":745.062,"body":"version of yourself, you gotta keep those"},{"startTime":741.57,"endTime":745.062,"body":"practices up."},{"startTime":746.094,"endTime":749.194,"body":"Not just for a couple of weeks or months,"},{"startTime":746.094,"endTime":749.194,"body":"not for life."},{"startTime":749.594,"endTime":754.634,"body":"You want to cultivate the habit of lifting"},{"startTime":749.594,"endTime":754.634,"body":"weights consistently, doing some cardio,"},{"startTime":754.634,"endTime":754.954,"body":"right?"},{"startTime":754.954,"endTime":757.674,"body":"Going on your walks, managing your stress."},{"startTime":757.894,"endTime":759.874,"body":"These are all things you can already do."},{"startTime":759.874,"endTime":762.24,"body":"These are all things that will give you a"},{"startTime":759.874,"endTime":762.24,"body":"head start."},{"startTime":763.918,"endTime":765.758,"body":"So you decide, really."},{"startTime":765.758,"endTime":768.612,"body":"Do you want to get the head start or do"},{"startTime":765.758,"endTime":768.612,"body":"you want to start late?"},{"startTime":771.374,"endTime":777.124,"body":"Put yourself in your future selves shoes,"},{"startTime":771.374,"endTime":777.124,"body":"maybe wear one for a little bit."},{"startTime":777.124,"endTime":778.474,"body":"Let's think about this."},{"startTime":778.474,"endTime":779.91,"body":"Actually, right?"},{"startTime":781.39,"endTime":784.89,"body":"Think about yourself two, three months"},{"startTime":781.39,"endTime":784.89,"body":"from now."},{"startTime":784.89,"endTime":786.41,"body":"Where do you want to be?"},{"startTime":786.85,"endTime":788.65,"body":"You have this goal."},{"startTime":789.03,"endTime":791.19,"body":"You want to work towards this goal."},{"startTime":792.11,"endTime":793.85,"body":"Where do you want to be?"},{"startTime":793.85,"endTime":800.99,"body":"Already equipped with a few healthy habits"},{"startTime":793.85,"endTime":800.99,"body":"or starting late and thinking, fuck, I"},{"startTime":800.99,"endTime":807.21,"body":"listened to the podcast on June 20th, I"},{"startTime":800.99,"endTime":807.21,"body":"didn't take action and now I still got all"},{"startTime":807.21,"endTime":808.39,"body":"that work to do."},{"startTime":810.99,"endTime":812.23,"body":"Right?"},{"startTime":812.89,"endTime":814.85,"body":"I think it's pretty clear."},{"startTime":815.85,"endTime":819.55,"body":"Whether you want to lose fat, or maybe you"},{"startTime":815.85,"endTime":819.55,"body":"want to build muscle, or maybe you just"},{"startTime":819.55,"endTime":826.85,"body":"want to eat for health or performance, we"},{"startTime":819.55,"endTime":826.85,"body":"should all start by addressing our current"},{"startTime":826.85,"endTime":830.65,"body":"habits and routines and looking at what"},{"startTime":826.85,"endTime":830.65,"body":"needs improving."},{"startTime":831.01,"endTime":835.03,"body":"Now of course, if you work with a coach,"},{"startTime":831.01,"endTime":835.03,"body":"they can help guide you, they can point"},{"startTime":835.03,"endTime":838.694,"body":"out certain things, and they can help you"},{"startTime":835.03,"endTime":838.694,"body":"optimize your routines."},{"startTime":841.71,"endTime":843.58,"body":"let's do that for the next couple of"},{"startTime":841.71,"endTime":843.58,"body":"months."},{"startTime":843.58,"endTime":847.03,"body":"Let's not rush into fat laws or anything"},{"startTime":843.58,"endTime":847.03,"body":"like that, right?"},{"startTime":847.03,"endTime":850.43,"body":"And let's then maybe say, okay, we've done"},{"startTime":847.03,"endTime":850.43,"body":"this for a little bit."},{"startTime":850.43,"endTime":854.75,"body":"We've gone through summer, which by the"},{"startTime":850.43,"endTime":854.75,"body":"way, whether you track or not, whether do"},{"startTime":854.75,"endTime":859.49,"body":"you do any kind of plan, we could take"},{"startTime":854.75,"endTime":859.49,"body":"breaks."},{"startTime":859.49,"endTime":864.37,"body":"We plan for breaks with our clients all"},{"startTime":859.49,"endTime":864.37,"body":"the time, which also by the way, a break"},{"startTime":864.37,"endTime":865.63,"body":"is not like a step back."},{"startTime":865.63,"endTime":866.96,"body":"Like no, it's actually just, right?"},{"startTime":866.96,"endTime":870.254,"body":"The train is going towards your goal and"},{"startTime":866.96,"endTime":870.254,"body":"you just kind of stop at a station."},{"startTime":870.254,"endTime":871.864,"body":"and then the train keeps moving on."},{"startTime":871.864,"endTime":874.714,"body":"It's not like you go backwards by taking a"},{"startTime":871.864,"endTime":874.714,"body":"break."},{"startTime":874.714,"endTime":878.954,"body":"But we do it in a healthy way, we do it in"},{"startTime":874.714,"endTime":878.954,"body":"the right way so that we don't overdo it."},{"startTime":878.954,"endTime":880.294,"body":"And that takes time, right?"},{"startTime":880.294,"endTime":885.074,"body":"It takes time to really create that skill"},{"startTime":880.294,"endTime":885.074,"body":"of being able to go on a weekend and not"},{"startTime":885.074,"endTime":888.114,"body":"overdo it nutrition or drink -wise, you"},{"startTime":885.074,"endTime":888.114,"body":"know?"},{"startTime":888.634,"endTime":890.294,"body":"Or alcohol -wise, whatever."},{"startTime":890.294,"endTime":891.784,"body":"But, okay."},{"startTime":893.486,"endTime":898.986,"body":"Then after summer, now we can go into the"},{"startTime":893.486,"endTime":898.986,"body":"next phase that we talked about last time."},{"startTime":898.986,"endTime":902.216,"body":"So we've optimized your routines, now we"},{"startTime":898.986,"endTime":902.216,"body":"create that new reality."},{"startTime":902.216,"endTime":905.386,"body":"Now we reach that goal or we work towards"},{"startTime":902.216,"endTime":905.386,"body":"that goal."},{"startTime":905.386,"endTime":909.515,"body":"Could be muscle gain followed by fat loss,"},{"startTime":905.386,"endTime":909.515,"body":"could just be fat loss, could be anything,"},{"startTime":909.515,"endTime":910.666,"body":"performance."},{"startTime":910.666,"endTime":913.226,"body":"For a lot of people, a lot of people"},{"startTime":910.666,"endTime":913.226,"body":"listening, it's gonna be fat loss for the"},{"startTime":913.226,"endTime":914.526,"body":"majority of you."},{"startTime":914.886,"endTime":918.506,"body":"Cool, let's double down on that specific"},{"startTime":914.886,"endTime":918.506,"body":"goal."},{"startTime":918.506,"endTime":921.348,"body":"Let's dial things in, let's still be"},{"startTime":918.506,"endTime":921.348,"body":"dialing in."},{"startTime":921.55,"endTime":925.25,"body":"But let's now rely on the routines that"},{"startTime":921.55,"endTime":925.25,"body":"you've already built."},{"startTime":925.25,"endTime":926.31,"body":"You see?"},{"startTime":926.31,"endTime":927.87,"body":"That's gonna be the difference."},{"startTime":927.87,"endTime":932.95,"body":"The difference is going to be you actually"},{"startTime":927.87,"endTime":932.95,"body":"being ready to jump in your transformation"},{"startTime":932.95,"endTime":934.274,"body":"after summer."},{"startTime":935.95,"endTime":940.79,"body":"Otherwise, you're still going to have to"},{"startTime":935.95,"endTime":940.79,"body":"work on your routines first and then dive"},{"startTime":940.79,"endTime":941.75,"body":"in."},{"startTime":941.75,"endTime":945.71,"body":"And then it's right closer to December"},{"startTime":941.75,"endTime":945.71,"body":"already, where we're going to take a break"},{"startTime":945.71,"endTime":947.77,"body":"over the holidays."},{"startTime":948.07,"endTime":950.29,"body":"And now you don't have that much time, you"},{"startTime":948.07,"endTime":950.29,"body":"see."},{"startTime":950.29,"endTime":954.51,"body":"And now you're pushing everything out by"},{"startTime":950.29,"endTime":954.51,"body":"multiple months."},{"startTime":955.33,"endTime":958.49,"body":"I think for a lot of people, a fat loss"},{"startTime":955.33,"endTime":958.49,"body":"phase shouldn't really take longer than 12"},{"startTime":958.49,"endTime":959.49,"body":"weeks."},{"startTime":960.53,"endTime":962.75,"body":"Let's put that on the calendar."},{"startTime":962.81,"endTime":963.91,"body":"OK."},{"startTime":963.91,"endTime":965.254,"body":"That means..."},{"startTime":966.222,"endTime":972.782,"body":"let's say, I don't know, mid -August,"},{"startTime":966.222,"endTime":972.782,"body":"September -ish, 12 weeks, okay?"},{"startTime":972.782,"endTime":976.042,"body":"Put this right at the end of November,"},{"startTime":972.782,"endTime":976.042,"body":"right?"},{"startTime":976.042,"endTime":977.202,"body":"Perfect."},{"startTime":977.502,"endTime":982.142,"body":"Now we got time to do a short reverse"},{"startTime":977.502,"endTime":982.142,"body":"diet, maybe four to six weeks, and you"},{"startTime":982.142,"endTime":983.622,"body":"maintain over Christmas."},{"startTime":983.822,"endTime":985.202,"body":"Perfect timing."},{"startTime":985.842,"endTime":988.922,"body":"I just gave you your periodization plan."},{"startTime":990.042,"endTime":991.938,"body":"If fat loss is the goal, of course."},{"startTime":993.678,"endTime":997.598,"body":"Now, this is going to be dependent on your"},{"startTime":993.678,"endTime":997.598,"body":"goal, how much you want to lose, and if"},{"startTime":997.598,"endTime":999.038,"body":"you want to build muscle and those kind of"},{"startTime":997.598,"endTime":999.038,"body":"things."},{"startTime":999.038,"endTime":1001.578,"body":"But that could work pretty good, right?"},{"startTime":1001.598,"endTime":1008.958,"body":"We have now, so June, mid -June, we have a"},{"startTime":1001.598,"endTime":1008.958,"body":"couple months of summer, then we probably"},{"startTime":1008.958,"endTime":1014.878,"body":"want to do some type of transformation"},{"startTime":1008.958,"endTime":1014.878,"body":"after that, and then go back up before the"},{"startTime":1014.878,"endTime":1015.368,"body":"holiday season."},{"startTime":1015.368,"endTime":1016.398,"body":"Perfect."},{"startTime":1016.458,"endTime":1017.818,"body":"There we go."},{"startTime":1018.298,"endTime":1020.198,"body":"Guess what we can do then?"},{"startTime":1020.558,"endTime":1021.718,"body":"December."},{"startTime":1023.694,"endTime":1027.834,"body":"June, July, now we have a great block to"},{"startTime":1023.694,"endTime":1027.834,"body":"work in between."},{"startTime":1028.114,"endTime":1031.054,"body":"So now we can put together another half a"},{"startTime":1028.114,"endTime":1031.054,"body":"year."},{"startTime":1031.354,"endTime":1034.454,"body":"Now depending on where you're at, hey"},{"startTime":1031.354,"endTime":1034.454,"body":"maybe you want to do muscle gain followed"},{"startTime":1034.454,"endTime":1038.594,"body":"by fat loss, maybe you want to do another"},{"startTime":1034.454,"endTime":1038.594,"body":"fat loss phase, either way there's going"},{"startTime":1038.594,"endTime":1040.914,"body":"to be a maintenance phase in between."},{"startTime":1041.214,"endTime":1043.774,"body":"Which to be honest with you is the real"},{"startTime":1041.214,"endTime":1043.774,"body":"secret."},{"startTime":1043.914,"endTime":1048.534,"body":"Because let's now move on to the third"},{"startTime":1043.914,"endTime":1048.534,"body":"phase in our system, which is called"},{"startTime":1048.534,"endTime":1050.274,"body":"sustain your results."},{"startTime":1050.574,"endTime":1052.894,"body":"That keeping it off part is huge."},{"startTime":1053.262,"endTime":1057.762,"body":"It's hey, we've just created these"},{"startTime":1053.262,"endTime":1057.762,"body":"results, now let's solidify that and stay"},{"startTime":1057.762,"endTime":1062.682,"body":"there while feeding you up in a controlled"},{"startTime":1057.762,"endTime":1062.682,"body":"way, while nourishing the body, while"},{"startTime":1062.682,"endTime":1065.662,"body":"getting you to a spot where hey, you know"},{"startTime":1062.682,"endTime":1065.662,"body":"what, I've learned so much from all these"},{"startTime":1065.662,"endTime":1070.002,"body":"kind of things from tracking and all that,"},{"startTime":1065.662,"endTime":1070.002,"body":"let me now step away from that."},{"startTime":1070.002,"endTime":1073.162,"body":"Let me now step away from that and just"},{"startTime":1070.002,"endTime":1073.162,"body":"kinda chill."},{"startTime":1073.622,"endTime":1075.222,"body":"That's where we wanna be."},{"startTime":1075.222,"endTime":1078.582,"body":"But that phase, right, and then of course"},{"startTime":1075.222,"endTime":1078.582,"body":"because we're gonna have new goals and"},{"startTime":1078.582,"endTime":1081.682,"body":"those kind of things, we're gonna repeat"},{"startTime":1078.582,"endTime":1081.682,"body":"that system, the three phases."},{"startTime":1081.682,"endTime":1082.342,"body":"But."},{"startTime":1083.086,"endTime":1087.726,"body":"That phase, in my opinion, is really where"},{"startTime":1083.086,"endTime":1087.726,"body":"the magic happens."},{"startTime":1088.426,"endTime":1093.126,"body":"Dialing in your routines, it takes a bit"},{"startTime":1088.426,"endTime":1093.126,"body":"of work, and that's where most of the"},{"startTime":1093.126,"endTime":1097.006,"body":"change is gonna happen, and where most of"},{"startTime":1093.126,"endTime":1097.006,"body":"the friction is gonna come up, because"},{"startTime":1097.006,"endTime":1099.126,"body":"it's difficult to change your habits."},{"startTime":1099.446,"endTime":1105.306,"body":"Now, 30 transformation, that's relatively"},{"startTime":1099.446,"endTime":1105.306,"body":"easy, because you've already optimized"},{"startTime":1105.306,"endTime":1106.466,"body":"your routines."},{"startTime":1106.686,"endTime":1109.952,"body":"Plus, because you now see that skill move,"},{"startTime":1106.686,"endTime":1109.952,"body":"you're fired up."},{"startTime":1110.446,"endTime":1113.866,"body":"That third phase, the keeping it off part,"},{"startTime":1110.446,"endTime":1113.866,"body":"that's where most people worldwide go"},{"startTime":1113.866,"endTime":1114.506,"body":"wrong."},{"startTime":1114.506,"endTime":1116.316,"body":"That's where you can make a difference."},{"startTime":1116.316,"endTime":1121.526,"body":"That's where you can set yourself apart"},{"startTime":1116.316,"endTime":1121.526,"body":"from most of the other people worldwide."},{"startTime":1122.666,"endTime":1125.016,"body":"We know there's a weight regain problem."},{"startTime":1125.016,"endTime":1128.826,"body":"We know that it's not necessarily to"},{"startTime":1125.016,"endTime":1128.826,"body":"losing the weight, it's to keeping it off"},{"startTime":1128.826,"endTime":1130.126,"body":"part, right?"},{"startTime":1130.366,"endTime":1133.626,"body":"We know that the vast majority of people"},{"startTime":1130.366,"endTime":1133.626,"body":"struggle with that."},{"startTime":1133.626,"endTime":1138.066,"body":"So let's make sure that you don't do what"},{"startTime":1133.626,"endTime":1138.066,"body":"those people do."},{"startTime":1138.126,"endTime":1139.872,"body":"Because what do most people do?"},{"startTime":1140.11,"endTime":1143.55,"body":"quick restrictive diet and then they're"},{"startTime":1140.11,"endTime":1143.55,"body":"done in quotes."},{"startTime":1143.99,"endTime":1144.99,"body":"We're not gonna do that."},{"startTime":1144.99,"endTime":1148.81,"body":"We're gonna transition back by doing a"},{"startTime":1144.99,"endTime":1148.81,"body":"reverse diet, we're gonna keep control,"},{"startTime":1148.81,"endTime":1149.45,"body":"right?"},{"startTime":1149.45,"endTime":1153.25,"body":"We're gonna suck it up and say, hey, as"},{"startTime":1149.45,"endTime":1153.25,"body":"much as I feel like I'm ready and I wanna"},{"startTime":1153.25,"endTime":1158.61,"body":"just stop tracking altogether, no, I'm"},{"startTime":1153.25,"endTime":1158.61,"body":"gonna put in some effort, still track, go"},{"startTime":1158.61,"endTime":1163.07,"body":"to maintenance step by step, and then I"},{"startTime":1158.61,"endTime":1163.07,"body":"can take a break."},{"startTime":1163.07,"endTime":1166.61,"body":"And then just how you maybe had to get"},{"startTime":1163.07,"endTime":1166.61,"body":"used to tracking, we can step away."},{"startTime":1166.61,"endTime":1169.454,"body":"Seven days of tracking, five, three, one,"},{"startTime":1166.61,"endTime":1169.454,"body":"whatever."},{"startTime":1169.614,"endTime":1171.75,"body":"do that all the time it works like a"},{"startTime":1169.614,"endTime":1171.75,"body":"charm."},{"startTime":1173.55,"endTime":1177.77,"body":"Like I said, I just basically gave you a"},{"startTime":1173.55,"endTime":1177.77,"body":"periodization plan that would work for, I"},{"startTime":1177.77,"endTime":1179.99,"body":"would say, the vast majority of people"},{"startTime":1177.77,"endTime":1179.99,"body":"listening."},{"startTime":1180.85,"endTime":1185.27,"body":"The real difference is gonna be, what do"},{"startTime":1180.85,"endTime":1185.27,"body":"you think you need to work on now to set"},{"startTime":1185.27,"endTime":1190.47,"body":"yourself up so that you don't have, you"},{"startTime":1185.27,"endTime":1190.47,"body":"know, way more work to do after summer?"},{"startTime":1190.47,"endTime":1193.19,"body":"Because you know you got your goals,"},{"startTime":1190.47,"endTime":1193.19,"body":"right?"},{"startTime":1193.43,"endTime":1197.83,"body":"Like I said, I don't want you to be dying"},{"startTime":1193.43,"endTime":1197.83,"body":"through summer if you're going on vacation"},{"startTime":1197.83,"endTime":1200.23,"body":"and stuff, or even track for that matter."},{"startTime":1200.23,"endTime":1201.714,"body":"But the habits?"},{"startTime":1202.254,"endTime":1207.294,"body":"the daily fruits and veggies, the water,"},{"startTime":1202.254,"endTime":1207.294,"body":"the mostly whole foods, the protein with"},{"startTime":1207.294,"endTime":1211.714,"body":"every meal, lifting weights, getting your"},{"startTime":1207.294,"endTime":1211.714,"body":"steps in, getting some sunlight going out"},{"startTime":1211.714,"endTime":1216.134,"body":"in nature, reading a book, just managing"},{"startTime":1211.714,"endTime":1216.134,"body":"your stress a little bit, like calming"},{"startTime":1216.134,"endTime":1219.654,"body":"down, sleeping enough, dialing in your"},{"startTime":1216.134,"endTime":1219.654,"body":"sleep routines."},{"startTime":1220.094,"endTime":1223.834,"body":"Those are all things we can do, and those"},{"startTime":1220.094,"endTime":1223.834,"body":"are all things that you can do to set"},{"startTime":1223.834,"endTime":1225.594,"body":"yourself up for success."},{"startTime":1226.714,"endTime":1231.234,"body":"Now of course, if you want help with this,"},{"startTime":1226.714,"endTime":1231.234,"body":"I am giving away six months of coaching"},{"startTime":1231.234,"endTime":1232.264,"body":"for free."},{"startTime":1233.006,"endTime":1236.036,"body":"We are doing this through June 26th."},{"startTime":1236.036,"endTime":1238.346,"body":"That's when I'm gonna close applications."},{"startTime":1238.846,"endTime":1240.926,"body":"We've had a lot already."},{"startTime":1240.926,"endTime":1248.11,"body":"I think right now my Instagram post, it's"},{"startTime":1240.926,"endTime":1248.11,"body":"more than 120 comments, I think it is."},{"startTime":1249.87,"endTime":1255.33,"body":"So that's a lot and you better take action"},{"startTime":1249.87,"endTime":1255.33,"body":"if you want to be on that list."},{"startTime":1255.41,"endTime":1260.03,"body":"But all joking aside, I'm actually going"},{"startTime":1255.41,"endTime":1260.03,"body":"through every single application."},{"startTime":1260.05,"endTime":1265.27,"body":"I'm going through all the answers and I'm"},{"startTime":1260.05,"endTime":1265.27,"body":"going to look at, hey, are you someone who"},{"startTime":1265.27,"endTime":1268.17,"body":"I think really has that work ethic?"},{"startTime":1269.15,"endTime":1272.67,"body":"And of course, it's going to depend on"},{"startTime":1269.15,"endTime":1272.67,"body":"your story as well because all you got to"},{"startTime":1272.67,"endTime":1275.12,"body":"do, if you haven't yet, go to my Instagram"},{"startTime":1272.67,"endTime":1275.12,"body":"posts."},{"startTime":1275.12,"endTime":1276.89,"body":"I'll link it in the show notes."},{"startTime":1277.03,"endTime":1279.08,"body":"You comment, win, and then you tag a"},{"startTime":1277.03,"endTime":1279.08,"body":"friend."},{"startTime":1279.08,"endTime":1279.972,"body":"That's all."},{"startTime":1280.366,"endTime":1284.626,"body":"I'll then hit you up, I'll send you a"},{"startTime":1280.366,"endTime":1284.626,"body":"quick intake form, which is really just an"},{"startTime":1284.626,"endTime":1289.956,"body":"application form, which is really just an"},{"startTime":1284.626,"endTime":1289.956,"body":"opportunity for you to share your story,"},{"startTime":1289.956,"endTime":1295.746,"body":"to share why this is gonna benefit you,"},{"startTime":1289.956,"endTime":1295.746,"body":"why you would like to work with us, and"},{"startTime":1295.746,"endTime":1299.926,"body":"basically why you should win, because it's"},{"startTime":1295.746,"endTime":1299.926,"body":"six months of coaching, that's a big"},{"startTime":1299.926,"endTime":1303.846,"body":"giveaway, I just wanna make sure that it's"},{"startTime":1299.926,"endTime":1303.846,"body":"going to be something that you fully"},{"startTime":1303.846,"endTime":1307.986,"body":"dedicate yourself to, because in six"},{"startTime":1303.846,"endTime":1307.986,"body":"months you can change your life, to be"},{"startTime":1307.986,"endTime":1309.774,"body":"honest with you, you can really do so."},{"startTime":1309.774,"endTime":1314.414,"body":"I've seen people do it over and over"},{"startTime":1309.774,"endTime":1314.414,"body":"again, which is why I feel so grateful."},{"startTime":1314.414,"endTime":1316.974,"body":"That's why I wanted to give away six"},{"startTime":1314.414,"endTime":1316.974,"body":"months of coaching anyway."},{"startTime":1316.974,"endTime":1319.254,"body":"Like that's the main reason we do this."},{"startTime":1319.254,"endTime":1321.274,"body":"For four years now we've been helping"},{"startTime":1319.254,"endTime":1321.274,"body":"people."},{"startTime":1321.274,"endTime":1325.034,"body":"For four years we're transforming lives,"},{"startTime":1321.274,"endTime":1325.034,"body":"bodies, right?"},{"startTime":1325.034,"endTime":1326.014,"body":"Minds even."},{"startTime":1326.014,"endTime":1329.674,"body":"People think they come for the fat laws,"},{"startTime":1326.014,"endTime":1329.674,"body":"but then they stay for the mindset wins,"},{"startTime":1329.674,"endTime":1330.334,"body":"you know?"},{"startTime":1330.334,"endTime":1331.814,"body":"It's so cool to see that."},{"startTime":1331.814,"endTime":1337.554,"body":"So if you haven't yet, head over to my"},{"startTime":1331.814,"endTime":1337.554,"body":"Instagram, yoranvestors underscore OCS."},{"startTime":1337.554,"endTime":1338.606,"body":"I'll make sure that."},{"startTime":1338.606,"endTime":1340.326,"body":"drop that in the show notes too."},{"startTime":1340.326,"endTime":1343.226,"body":"Six months of coaching, you can win that"},{"startTime":1340.326,"endTime":1343.226,"body":"for free."},{"startTime":1343.226,"endTime":1346.126,"body":"All you gotta do is comment on my post,"},{"startTime":1343.226,"endTime":1346.126,"body":"tag a friend."},{"startTime":1346.466,"endTime":1350.486,"body":"I'll reach out with that intake form or"},{"startTime":1346.466,"endTime":1350.486,"body":"application."},{"startTime":1350.486,"endTime":1352.886,"body":"I said it again, application form."},{"startTime":1352.886,"endTime":1354.366,"body":"And then we'll take it from there."},{"startTime":1354.366,"endTime":1358.226,"body":"Because like I said, I do really want to"},{"startTime":1354.366,"endTime":1358.226,"body":"make sure that you're a good candidate."},{"startTime":1358.406,"endTime":1360.366,"body":"So head over, I will talk to you on"},{"startTime":1358.406,"endTime":1360.366,"body":"Monday."},{"startTime":1360.366,"endTime":1361.456,"body":"Have a great rest of the week."},{"startTime":1361.456,"endTime":1363.106,"body":"And think about that, right?"},{"startTime":1363.326,"endTime":1365.346,"body":"Will you give yourself a head start?"},{"startTime":1365.866,"endTime":1368.646,"body":"Or will you be in that place where I"},{"startTime":1365.866,"endTime":1368.646,"body":"should have done the work?"},{"startTime":1369.102,"endTime":1370.136,"body":"Your choice."}]}