{"version":"1.0.0","segments":[{"startTime":8.782,"endTime":10.372,"body":"What's up and welcome back to Talking"},{"startTime":8.782,"endTime":10.372,"body":"Nutrition."},{"startTime":10.372,"endTime":14.482,"body":"Once again, a quick episode from Oso"},{"startTime":10.372,"endTime":14.482,"body":"Airport in the lounge."},{"startTime":14.482,"endTime":20.862,"body":"So I wanted to speak to self -reflection"},{"startTime":14.482,"endTime":20.862,"body":"today, which is maybe way less fitness,"},{"startTime":20.862,"endTime":26.212,"body":"nutrition related, but very important and"},{"startTime":20.862,"endTime":26.212,"body":"often overlooked."},{"startTime":26.212,"endTime":30.062,"body":"I think a lot of times we focus a little"},{"startTime":26.212,"endTime":30.062,"body":"too much even on the food side of things"},{"startTime":30.062,"endTime":32.522,"body":"and exercise, which is weird for me to"},{"startTime":30.062,"endTime":32.522,"body":"say."},{"startTime":32.522,"endTime":34.302,"body":"Like I'm a health and fitness coach."},{"startTime":34.462,"endTime":37.444,"body":"Like nutrition is the main thing we do"},{"startTime":34.462,"endTime":37.444,"body":"with our people, you know."},{"startTime":37.678,"endTime":42.318,"body":"But I still do think that it shouldn't"},{"startTime":37.678,"endTime":42.318,"body":"just be food and exercise."},{"startTime":42.718,"endTime":44.448,"body":"And of course, you know, steps and those"},{"startTime":42.718,"endTime":44.448,"body":"kind of things."},{"startTime":44.448,"endTime":49.238,"body":"But the true growth happens up here,"},{"startTime":44.448,"endTime":49.238,"body":"right, in between your ears."},{"startTime":49.518,"endTime":51.288,"body":"And I think it's often overlooked."},{"startTime":51.288,"endTime":56.998,"body":"I think, you know what, it's often the"},{"startTime":51.288,"endTime":56.998,"body":"easy way out for coaches and PTs not to"},{"startTime":56.998,"endTime":61.678,"body":"address this with you, to only give you a"},{"startTime":56.998,"endTime":61.678,"body":"meal plan, to only give you a cookie"},{"startTime":61.678,"endTime":63.142,"body":"cutter thing where..."},{"startTime":63.438,"endTime":67.698,"body":"It's one of those apps where you"},{"startTime":63.438,"endTime":67.698,"body":"automatically get your recipes updated"},{"startTime":67.698,"endTime":68.768,"body":"based on your macros."},{"startTime":68.768,"endTime":75.098,"body":"And that's not bad per se, but if it's"},{"startTime":68.768,"endTime":75.098,"body":"only that, if it's only the meal plan, if"},{"startTime":75.098,"endTime":81.538,"body":"it's only that, right, here, eat these, a"},{"startTime":75.098,"endTime":81.538,"body":"couple meals basically, without any"},{"startTime":81.538,"endTime":88.458,"body":"addressing your actual day -to -day, when"},{"startTime":81.538,"endTime":88.458,"body":"it comes to what's going on in your mind,"},{"startTime":89.198,"endTime":91.398,"body":"we're not gonna be successful long -term."},{"startTime":92.622,"endTime":97.442,"body":"Because if we do not address the mindset,"},{"startTime":92.622,"endTime":97.442,"body":"we're gonna struggle with self -control,"},{"startTime":97.442,"endTime":98.482,"body":"with willpower."},{"startTime":98.482,"endTime":102.622,"body":"We're not gonna be able to call ourselves"},{"startTime":98.482,"endTime":102.622,"body":"out on our shit, which is where, hey, I"},{"startTime":102.622,"endTime":106.242,"body":"will say this, if you have a coach and"},{"startTime":102.622,"endTime":106.242,"body":"they're a good coach, they will call you"},{"startTime":106.242,"endTime":107.582,"body":"out on your shit too."},{"startTime":107.582,"endTime":110.562,"body":"And they will give you the tough love when"},{"startTime":107.582,"endTime":110.562,"body":"it's necessary."},{"startTime":110.562,"endTime":115.602,"body":"But they will also push you, right,"},{"startTime":110.562,"endTime":115.602,"body":"without the tough love, but to really dive"},{"startTime":115.602,"endTime":121.242,"body":"into what's going on, what you're running"},{"startTime":115.602,"endTime":121.242,"body":"into, what's maybe something we need to"},{"startTime":121.242,"endTime":122.158,"body":"explore a little bit more."},{"startTime":122.158,"endTime":124.758,"body":"So today we're going to talk about self"},{"startTime":122.158,"endTime":124.758,"body":"-reflection."},{"startTime":124.758,"endTime":128.938,"body":"Now, of course, if you need more help with"},{"startTime":124.758,"endTime":128.938,"body":"this, I think the mindset component is"},{"startTime":128.938,"endTime":132.858,"body":"probably one of the biggest when it comes"},{"startTime":128.938,"endTime":132.858,"body":"to our coaching, right?"},{"startTime":132.858,"endTime":136.318,"body":"That's where we make the biggest"},{"startTime":132.858,"endTime":136.318,"body":"breakthroughs."},{"startTime":136.318,"endTime":140.378,"body":"I am still giving away six months of"},{"startTime":136.318,"endTime":140.378,"body":"nutrition coaching for free."},{"startTime":140.378,"endTime":144.078,"body":"The only thing you have to do is go to the"},{"startTime":140.378,"endTime":144.078,"body":"show notes, my Instagram profile, there's"},{"startTime":144.078,"endTime":145.358,"body":"one big post."},{"startTime":145.358,"endTime":146.548,"body":"It says it's pinned, right?"},{"startTime":146.548,"endTime":148.338,"body":"It says nutrition coaching giveaway."},{"startTime":148.338,"endTime":151.828,"body":"All you got to do is comment, win, tag a"},{"startTime":148.338,"endTime":151.828,"body":"friend."},{"startTime":152.43,"endTime":156.43,"body":"and then I will send a quick application"},{"startTime":152.43,"endTime":156.43,"body":"form just to kind of learn about your"},{"startTime":156.43,"endTime":161.19,"body":"goals and why you should win really and"},{"startTime":156.43,"endTime":161.19,"body":"why you want to work with us because it's"},{"startTime":161.19,"endTime":165.73,"body":"a big giveaway and I really want to make"},{"startTime":161.19,"endTime":165.73,"body":"sure that this is going to be the right"},{"startTime":165.73,"endTime":166.73,"body":"fit."},{"startTime":166.87,"endTime":169.71,"body":"So I'm going to ask you to take action for"},{"startTime":166.87,"endTime":169.71,"body":"that."},{"startTime":169.71,"endTime":174.43,"body":"But if you need more help with this, this"},{"startTime":169.71,"endTime":174.43,"body":"is what we can dive into for six months"},{"startTime":174.43,"endTime":176.19,"body":"straight if you would like that, right?"},{"startTime":176.19,"endTime":177.53,"body":"For free."},{"startTime":177.53,"endTime":179.49,"body":"So why not at least give it a shot, right?"},{"startTime":179.49,"endTime":181.19,"body":"Head over to my Instagram."},{"startTime":181.37,"endTime":182.318,"body":"Comment."},{"startTime":182.318,"endTime":185.098,"body":"tag a friend, I'll get back to you."},{"startTime":185.258,"endTime":190.118,"body":"Now, let's briefly break it down here"},{"startTime":185.258,"endTime":190.118,"body":"though, because I think it's something,"},{"startTime":190.118,"endTime":193.918,"body":"like I said, it's overlooked, it's"},{"startTime":190.118,"endTime":193.918,"body":"something people don't address because it"},{"startTime":193.918,"endTime":198.718,"body":"is more uncomfortable than changing your"},{"startTime":193.918,"endTime":198.718,"body":"eating habits and getting to the gym."},{"startTime":198.718,"endTime":202.128,"body":"And I'm not saying that those things are"},{"startTime":198.718,"endTime":202.128,"body":"not difficult, right?"},{"startTime":202.128,"endTime":203.618,"body":"They can be."},{"startTime":204.258,"endTime":209.038,"body":"But in my opinion, self -reflection is one"},{"startTime":204.258,"endTime":209.038,"body":"of the most important practices when it"},{"startTime":209.038,"endTime":210.542,"body":"comes to personal growth."},{"startTime":210.894,"endTime":215.734,"body":"And one of the most effective ways to"},{"startTime":210.894,"endTime":215.734,"body":"engage in self -reflection is through"},{"startTime":215.734,"endTime":217.074,"body":"journaling."},{"startTime":217.234,"endTime":220.954,"body":"Now I'm sharing this because, not because"},{"startTime":217.234,"endTime":220.954,"body":"I think everyone needs to do it all the"},{"startTime":220.954,"endTime":228.394,"body":"time, but because I've personally had a"},{"startTime":220.954,"endTime":228.394,"body":"lot of benefit from this and I've seen a"},{"startTime":228.394,"endTime":229.654,"body":"lot of growth."},{"startTime":230.074,"endTime":235.874,"body":"And I've had the biggest breakthroughs"},{"startTime":230.074,"endTime":235.874,"body":"mindset -wise from these kind of sessions"},{"startTime":235.874,"endTime":240.014,"body":"where I did put stuff on paper, where I"},{"startTime":235.874,"endTime":240.014,"body":"did meditate."},{"startTime":240.014,"endTime":240.494,"body":"And as..."},{"startTime":240.494,"endTime":243.674,"body":"And Frank said, paper has more patience"},{"startTime":240.494,"endTime":243.674,"body":"than people."},{"startTime":243.674,"endTime":247.974,"body":"If you want to actually figure things out,"},{"startTime":243.674,"endTime":247.974,"body":"you know, when it comes to your mindset,"},{"startTime":248.134,"endTime":252.334,"body":"and you want to actually work through your"},{"startTime":248.134,"endTime":252.334,"body":"demons, because we all have, you know, our"},{"startTime":252.334,"endTime":253.294,"body":"downsides."},{"startTime":253.294,"endTime":257.614,"body":"If you want to work through your"},{"startTime":253.294,"endTime":257.614,"body":"insecurities, through things you really"},{"startTime":257.614,"endTime":261.034,"body":"struggle with, put it on paper."},{"startTime":261.034,"endTime":262.954,"body":"And this is not for anyone to read, right?"},{"startTime":262.954,"endTime":265.314,"body":"This is for you to just get it out."},{"startTime":265.334,"endTime":268.574,"body":"You could use a phone and those kinds of"},{"startTime":265.334,"endTime":268.574,"body":"things, but look, honestly, like get a"},{"startTime":268.574,"endTime":269.71,"body":"paper planner."},{"startTime":269.71,"endTime":272.62,"body":"grab a pen and actually put your pen to"},{"startTime":269.71,"endTime":272.62,"body":"paper."},{"startTime":272.62,"endTime":274.55,"body":"I think that's always going to be best."},{"startTime":274.55,"endTime":279.99,"body":"I don't know if there's science and"},{"startTime":274.55,"endTime":279.99,"body":"research on this, but I can almost"},{"startTime":279.99,"endTime":281.42,"body":"guarantee there is going to be a"},{"startTime":279.99,"endTime":281.42,"body":"difference."},{"startTime":281.42,"endTime":286.25,"body":"And I think because it's almost a little"},{"startTime":281.42,"endTime":286.25,"body":"bit more work for you to actually write it"},{"startTime":286.25,"endTime":289.45,"body":"out instead of typing, I think it's going"},{"startTime":286.25,"endTime":289.45,"body":"to translate more."},{"startTime":289.45,"endTime":293.41,"body":"I actually think, and I will be looking"},{"startTime":289.45,"endTime":293.41,"body":"into this after this podcast, maybe should"},{"startTime":293.41,"endTime":294.41,"body":"have done this before."},{"startTime":294.41,"endTime":299.08,"body":"No, but all joking aside, like I really"},{"startTime":294.41,"endTime":299.08,"body":"think the act of putting pen to paper,"},{"startTime":299.278,"endTime":302.718,"body":"sitting with it longer, because it takes a"},{"startTime":299.278,"endTime":302.718,"body":"little bit longer, right?"},{"startTime":302.718,"endTime":305.118,"body":"It's going to do the most for you."},{"startTime":305.358,"endTime":310.038,"body":"Because getting your thoughts and feelings"},{"startTime":305.358,"endTime":310.038,"body":"and problems and experiences out of your"},{"startTime":310.038,"endTime":315.538,"body":"head, on the paper, can really help you"},{"startTime":310.038,"endTime":315.538,"body":"create more self -awareness, manage"},{"startTime":315.538,"endTime":318.858,"body":"stress, release and process emotions."},{"startTime":319.078,"endTime":321.338,"body":"And this is a big one too."},{"startTime":321.338,"endTime":326.278,"body":"It allows you to create distance between"},{"startTime":321.338,"endTime":326.278,"body":"the problem and where you're currently at"},{"startTime":326.278,"endTime":327.182,"body":"and you actually..."},{"startTime":327.182,"endTime":330.652,"body":"zooming out and viewing things"},{"startTime":327.182,"endTime":330.652,"body":"objectively."},{"startTime":332.366,"endTime":336.606,"body":"It can also promote feelings of gratitude"},{"startTime":332.366,"endTime":336.606,"body":"if you get more into gratitude journaling."},{"startTime":336.606,"endTime":340.776,"body":"This is one that took me many, many months"},{"startTime":336.606,"endTime":340.776,"body":"before it actually showed."},{"startTime":340.776,"endTime":345.706,"body":"So I will ask you this, if you get into"},{"startTime":340.776,"endTime":345.706,"body":"journaling, give yourself lots of time for"},{"startTime":345.706,"endTime":347.246,"body":"it to take effect."},{"startTime":347.926,"endTime":349.576,"body":"Let me quickly check where my flight is."},{"startTime":349.576,"endTime":353.726,"body":"Okay, I've still got 30, I've got 45"},{"startTime":349.576,"endTime":353.726,"body":"minutes still until morning."},{"startTime":354.186,"endTime":355.416,"body":"We've got plenty of time."},{"startTime":355.416,"endTime":356.226,"body":"I get a delay."},{"startTime":356.226,"endTime":357.986,"body":"Okay, all good."},{"startTime":358.046,"endTime":359.686,"body":"But I'm joking aside."},{"startTime":360.286,"endTime":362.606,"body":"With the journaling, it's gonna take time."},{"startTime":362.606,"endTime":367.746,"body":"When it comes to gratitude journaling,"},{"startTime":362.606,"endTime":367.746,"body":"which could literally be like every day"},{"startTime":367.746,"endTime":372.746,"body":"you just write down three things you're"},{"startTime":367.746,"endTime":372.746,"body":"thankful for, I started noticing this in"},{"startTime":372.746,"endTime":375.466,"body":"random moments like months down the road."},{"startTime":375.466,"endTime":378.386,"body":"Where, and this sounds maybe like kind of"},{"startTime":375.466,"endTime":378.386,"body":"like, you know, woo woo out there,"},{"startTime":378.386,"endTime":384.456,"body":"whatever, but I felt a feeling of"},{"startTime":378.386,"endTime":384.456,"body":"appreciation for like the smaller things,"},{"startTime":384.456,"endTime":385.666,"body":"you know what I mean?"},{"startTime":387.086,"endTime":392.086,"body":"I went on a walk, it was a nice sunny day"},{"startTime":387.086,"endTime":392.086,"body":"and I legit felt grateful that it was such"},{"startTime":392.086,"endTime":393.426,"body":"a nice day."},{"startTime":393.426,"endTime":397.376,"body":"Which sounds weird, you know, if you think"},{"startTime":393.426,"endTime":397.376,"body":"about it, because like we barely do that,"},{"startTime":397.376,"endTime":400.186,"body":"we barely actually appreciate these little"},{"startTime":397.376,"endTime":400.186,"body":"things."},{"startTime":401.166,"endTime":404.706,"body":"You might even be listening to this and be"},{"startTime":401.166,"endTime":404.706,"body":"like, this is not for me."},{"startTime":404.706,"endTime":407.606,"body":"Trust me, like try these kind of things"},{"startTime":404.706,"endTime":407.606,"body":"out."},{"startTime":408.086,"endTime":414.186,"body":"I would have never expected myself to"},{"startTime":408.086,"endTime":414.186,"body":"journal, meditate, and those kind of"},{"startTime":414.186,"endTime":415.186,"body":"things."},{"startTime":415.926,"endTime":417.286,"body":"And here we are."},{"startTime":417.39,"endTime":421.91,"body":"And I can promise you that for me"},{"startTime":417.39,"endTime":421.91,"body":"personally and what I've seen also among"},{"startTime":421.91,"endTime":425.829,"body":"other people, peers, friends, clients,"},{"startTime":421.91,"endTime":425.829,"body":"right?"},{"startTime":426.11,"endTime":430.51,"body":"This is the stuff that really gets you to"},{"startTime":426.11,"endTime":430.51,"body":"true growth."},{"startTime":430.93,"endTime":435.21,"body":"Now, what I like too is with journaling,"},{"startTime":430.93,"endTime":435.21,"body":"you do get to self assess your daily"},{"startTime":435.21,"endTime":436.47,"body":"effort as well."},{"startTime":437.09,"endTime":439.68,"body":"You're going to be more proactive as well."},{"startTime":439.68,"endTime":441.35,"body":"You're more in the moment."},{"startTime":441.45,"endTime":444.89,"body":"You don't go about your week without"},{"startTime":441.45,"endTime":444.89,"body":"really being in the moment and really"},{"startTime":444.89,"endTime":446.078,"body":"thinking, right?"},{"startTime":446.286,"endTime":448.926,"body":"Hey, let me actually sit down and reflect"},{"startTime":446.286,"endTime":448.926,"body":"on today."},{"startTime":449.886,"endTime":453.826,"body":"This allows you to realize your strengths"},{"startTime":449.886,"endTime":453.826,"body":"also, as well as your weaknesses."},{"startTime":454.046,"endTime":459.206,"body":"But when you catch yourself and you can"},{"startTime":454.046,"endTime":459.206,"body":"point it out to yourself, you can do"},{"startTime":459.206,"endTime":460.026,"body":"something with it."},{"startTime":460.026,"endTime":461.346,"body":"That's the whole point."},{"startTime":461.346,"endTime":466.966,"body":"We're not here asking you to judge"},{"startTime":461.346,"endTime":466.966,"body":"yourself or to beat yourself up."},{"startTime":467.166,"endTime":471.346,"body":"There is something to be said for calling"},{"startTime":467.166,"endTime":471.346,"body":"yourself out on your shit, like I said,"},{"startTime":472.006,"endTime":474.886,"body":"but really just being objective and honest"},{"startTime":472.006,"endTime":474.886,"body":"with yourself."},{"startTime":475.246,"endTime":478.666,"body":"So there's two moments when I like to do"},{"startTime":475.246,"endTime":478.666,"body":"journaling and I'm not gonna tell you you"},{"startTime":478.666,"endTime":479.626,"body":"have to do both."},{"startTime":479.626,"endTime":482.746,"body":"I'm just gonna suggest, hey, play around"},{"startTime":479.626,"endTime":482.746,"body":"with this."},{"startTime":483.066,"endTime":486.106,"body":"Maybe try it in the morning, try it in the"},{"startTime":483.066,"endTime":486.106,"body":"evening, do both, do whatever you wanna"},{"startTime":486.106,"endTime":487.146,"body":"do."},{"startTime":487.526,"endTime":491.146,"body":"But if you wanna start with a morning"},{"startTime":487.526,"endTime":491.146,"body":"journaling session, make sure you have a"},{"startTime":491.146,"endTime":493.106,"body":"little bit of time, could be five minutes."},{"startTime":493.106,"endTime":495.906,"body":"Don't overthink it, it can be literally"},{"startTime":493.106,"endTime":495.906,"body":"five minutes."},{"startTime":495.906,"endTime":498.866,"body":"If you wanna get into this, invest those"},{"startTime":495.906,"endTime":498.866,"body":"five minutes."},{"startTime":498.866,"endTime":502.306,"body":"You can set the alarm five minutes"},{"startTime":498.866,"endTime":502.306,"body":"earlier, you're not even gonna notice, you"},{"startTime":502.306,"endTime":502.938,"body":"know?"},{"startTime":505.39,"endTime":508.51,"body":"That's not to take away from your"},{"startTime":505.39,"endTime":508.51,"body":"busyness, of course, right?"},{"startTime":508.51,"endTime":511.71,"body":"But can we do that five minutes, 10,"},{"startTime":508.51,"endTime":511.71,"body":"whatever?"},{"startTime":512.69,"endTime":518.23,"body":"Starting the day off by filling your own"},{"startTime":512.69,"endTime":518.23,"body":"cup, but also creating the right intention"},{"startTime":518.23,"endTime":522.11,"body":"or setting the right intention and being"},{"startTime":518.23,"endTime":522.11,"body":"clear on what needs to happen."},{"startTime":522.11,"endTime":524.7,"body":"So a couple of things you can ask"},{"startTime":522.11,"endTime":524.7,"body":"yourself."},{"startTime":524.7,"endTime":529.13,"body":"I'm gonna just kind of name a few here and"},{"startTime":524.7,"endTime":529.13,"body":"then you just say, cool, I'm gonna play"},{"startTime":529.13,"endTime":529.9,"body":"around with this one."},{"startTime":529.9,"endTime":532.11,"body":"This one doesn't really apply for me."},{"startTime":532.39,"endTime":533.4,"body":"But think about this, right?"},{"startTime":533.4,"endTime":535.502,"body":"So what tasks?"},{"startTime":535.502,"endTime":537.022,"body":"Do you need to get done?"},{"startTime":537.362,"endTime":541.062,"body":"What I like to do is like one big goal for"},{"startTime":537.362,"endTime":541.062,"body":"the day and then maybe like three other"},{"startTime":541.062,"endTime":545.522,"body":"important ones and then the rest is, you"},{"startTime":541.062,"endTime":545.522,"body":"know, I'll do like maybe five like quicker"},{"startTime":545.522,"endTime":548.222,"body":"tasks that I wanna, you know, check for my"},{"startTime":545.522,"endTime":548.222,"body":"list."},{"startTime":548.222,"endTime":550.222,"body":"But anything else is bonus."},{"startTime":550.382,"endTime":553.442,"body":"But even if you just start with that one,"},{"startTime":550.382,"endTime":553.442,"body":"what's the number one most important"},{"startTime":553.442,"endTime":554.402,"body":"thing?"},{"startTime":554.402,"endTime":555.722,"body":"Start there."},{"startTime":555.722,"endTime":558.362,"body":"Number one task for yourself."},{"startTime":558.362,"endTime":560.82,"body":"And then maybe three more important ones,"},{"startTime":558.362,"endTime":560.82,"body":"right?"},{"startTime":562.286,"endTime":566.346,"body":"Which challenges may come up if I know I'm"},{"startTime":562.286,"endTime":566.346,"body":"going to have a busy day coming up, right?"},{"startTime":566.346,"endTime":570.886,"body":"I already know that ahead of time, I can"},{"startTime":566.346,"endTime":570.886,"body":"prepare for that."},{"startTime":570.986,"endTime":572.236,"body":"Now, what am I looking forward to?"},{"startTime":572.236,"endTime":573.926,"body":"That's a huge one too."},{"startTime":573.926,"endTime":576.066,"body":"This kind of plays more into gratitude."},{"startTime":576.066,"endTime":579.226,"body":"That being said, what things are you"},{"startTime":576.066,"endTime":579.226,"body":"grateful for?"},{"startTime":579.326,"endTime":581.146,"body":"Write down three things."},{"startTime":581.526,"endTime":584.886,"body":"And then of course, how will you just get"},{"startTime":581.526,"endTime":584.886,"body":"better by 1 %?"},{"startTime":584.886,"endTime":591.058,"body":"That's one of my biggest questions that I"},{"startTime":584.886,"endTime":591.058,"body":"ask myself on a daily basis, weekly basis."},{"startTime":591.406,"endTime":593.094,"body":"monthly basis, right?"},{"startTime":595.118,"endTime":596.648,"body":"How can you get a little bit better?"},{"startTime":596.648,"endTime":600.678,"body":"It's not about perfection, but like what"},{"startTime":596.648,"endTime":600.678,"body":"can you do to just upgrade like a tiny"},{"startTime":600.678,"endTime":601.798,"body":"bit, you know?"},{"startTime":601.798,"endTime":605.398,"body":"And what promise will you make yourself"},{"startTime":601.798,"endTime":605.398,"body":"for today?"},{"startTime":605.458,"endTime":610.538,"body":"When you start your day, like how will"},{"startTime":605.458,"endTime":610.538,"body":"you, right, go about this day?"},{"startTime":611.418,"endTime":615.198,"body":"And then what can you tell yourself to"},{"startTime":611.418,"endTime":615.198,"body":"boost focus and confidence?"},{"startTime":615.198,"endTime":622.217,"body":"I do think as much as I'm not the biggest"},{"startTime":615.198,"endTime":622.217,"body":"one, the biggest person when it comes to"},{"startTime":622.358,"endTime":623.848,"body":"affirmations,"},{"startTime":624.622,"endTime":626.442,"body":"I think there's a time and place for it."},{"startTime":626.442,"endTime":632.002,"body":"It's just not something I do a lot of, but"},{"startTime":626.442,"endTime":632.002,"body":"hey, it works for certain people."},{"startTime":632.282,"endTime":636.102,"body":"If you need that boost of confidence, tell"},{"startTime":632.282,"endTime":636.102,"body":"yourself you can do it."},{"startTime":636.622,"endTime":640.701,"body":"Again, without being weird about it, I"},{"startTime":636.622,"endTime":640.701,"body":"really think we can just be honest and"},{"startTime":640.701,"endTime":642.722,"body":"have these conversations with ourselves."},{"startTime":642.722,"endTime":646.342,"body":"It's not weird because you're doing it by"},{"startTime":642.722,"endTime":646.342,"body":"yourself anyway, right?"},{"startTime":646.382,"endTime":648.422,"body":"So you might as well just try it out."},{"startTime":648.422,"endTime":653.302,"body":"Now in evening, it's way more about"},{"startTime":648.422,"endTime":653.302,"body":"reflection and a little bit about prepping"},{"startTime":653.302,"endTime":654.498,"body":"for the next day."},{"startTime":654.498,"endTime":657.198,"body":"But ask yourself these questions."},{"startTime":657.198,"endTime":658.138,"body":"And this is a huge one."},{"startTime":658.138,"endTime":664.378,"body":"I think with the actual reflection here,"},{"startTime":658.138,"endTime":664.378,"body":"this is where you get to really be honest"},{"startTime":664.378,"endTime":672.758,"body":"and open with yourself and really address,"},{"startTime":664.378,"endTime":672.758,"body":"hey, have my efforts actually reflected my"},{"startTime":672.758,"endTime":674.498,"body":"intentions, my goals?"},{"startTime":675.058,"endTime":681.838,"body":"If your goal is this big, ambitious, like"},{"startTime":675.058,"endTime":681.838,"body":"10 to 20 kilo weight loss journey, yet"},{"startTime":681.838,"endTime":684.286,"body":"your effort is kind of, you know, eh."},{"startTime":684.526,"endTime":687.076,"body":"two out of five, okay, that needs some"},{"startTime":684.526,"endTime":687.076,"body":"addressing then."},{"startTime":687.076,"endTime":689.046,"body":"I think we need to look in the mirror."},{"startTime":689.966,"endTime":691.436,"body":"Did you do the things you said you would?"},{"startTime":691.436,"endTime":694.606,"body":"Hey, in the morning you created a to -do"},{"startTime":691.436,"endTime":694.606,"body":"list, did you get it done?"},{"startTime":694.606,"endTime":698.996,"body":"And then without judging yourself, like"},{"startTime":694.606,"endTime":698.996,"body":"first just look at, hey, did it get done?"},{"startTime":698.996,"endTime":699.716,"body":"Yes or no?"},{"startTime":699.716,"endTime":701.546,"body":"If not, okay, why not?"},{"startTime":701.946,"endTime":705.55,"body":"Did you show up as the best version of"},{"startTime":701.946,"endTime":705.55,"body":"yourself?"},{"startTime":707.182,"endTime":708.762,"body":"How did you treat others?"},{"startTime":708.762,"endTime":710.592,"body":"Were you kind of being a little nasty,"},{"startTime":708.762,"endTime":710.592,"body":"right?"},{"startTime":710.592,"endTime":712.294,"body":"Or were you kind of nice to them?"},{"startTime":713.902,"endTime":715.362,"body":"Any big takeaways?"},{"startTime":715.362,"endTime":717.062,"body":"Any lessons learned?"},{"startTime":717.102,"endTime":719.302,"body":"What can I do better next time?"},{"startTime":719.962,"endTime":721.522,"body":"All great questions, right?"},{"startTime":721.522,"endTime":725.202,"body":"I think it's way less about judging"},{"startTime":721.522,"endTime":725.202,"body":"yourself and just saying, hey, you know,"},{"startTime":725.202,"endTime":728.982,"body":"like if that same thing comes up tomorrow,"},{"startTime":725.202,"endTime":728.982,"body":"like what will I do differently?"},{"startTime":729.182,"endTime":732.162,"body":"And is there anything, of course, for"},{"startTime":729.182,"endTime":732.162,"body":"tomorrow already that I can plan ahead"},{"startTime":732.162,"endTime":733.082,"body":"for?"},{"startTime":733.542,"endTime":735.582,"body":"Self -awareness is very key."},{"startTime":735.582,"endTime":739.162,"body":"I think a lot of times we skip these"},{"startTime":735.582,"endTime":739.162,"body":"things."},{"startTime":739.162,"endTime":742.446,"body":"The planning for the day, the self"},{"startTime":739.162,"endTime":742.446,"body":"-reflection, the..."},{"startTime":742.446,"endTime":747.746,"body":"actually being honest with ourselves"},{"startTime":742.446,"endTime":747.746,"body":"because it does feel uncomfortable, right?"},{"startTime":747.746,"endTime":754.706,"body":"But I'm gonna quote Donald Robertson here"},{"startTime":747.746,"endTime":754.706,"body":"from his book How to Think Like a Roman"},{"startTime":754.706,"endTime":755.568,"body":"Emperor."},{"startTime":757.646,"endTime":762.846,"body":"And he said, sometimes it's necessary to"},{"startTime":757.646,"endTime":762.846,"body":"interrupt the things you're doing out of"},{"startTime":762.846,"endTime":767.366,"body":"habit so that you can ask yourself whether"},{"startTime":762.846,"endTime":767.366,"body":"they're actually healthy or unhealthy for"},{"startTime":767.366,"endTime":768.294,"body":"you in the long run."},{"startTime":770.958,"endTime":772.458,"body":"This is where that comes in."},{"startTime":772.458,"endTime":776.678,"body":"When you stop yourself and you actually,"},{"startTime":772.458,"endTime":776.678,"body":"right, you have that moment of reflection"},{"startTime":776.678,"endTime":782.258,"body":"or planning, you ask yourself those"},{"startTime":776.678,"endTime":782.258,"body":"questions, you break that pattern, you"},{"startTime":782.258,"endTime":785.02,"body":"interrupt the things you're doing out of"},{"startTime":782.258,"endTime":785.02,"body":"habit."},{"startTime":786.83,"endTime":791.43,"body":"so that you can actually see whether this"},{"startTime":786.83,"endTime":791.43,"body":"is healthy or unhealthy for you in the"},{"startTime":791.43,"endTime":792.07,"body":"long run."},{"startTime":794.158,"endTime":797.838,"body":"So finally, of course, throughout the day,"},{"startTime":794.158,"endTime":797.838,"body":"you also want to keep your attentions and"},{"startTime":797.838,"endTime":801.338,"body":"to do top of mind and be aware and pay"},{"startTime":797.838,"endTime":801.338,"body":"attention."},{"startTime":801.338,"endTime":804.498,"body":"So we've done the reflection, right?"},{"startTime":804.498,"endTime":810.758,"body":"We've created those moments where we"},{"startTime":804.498,"endTime":810.758,"body":"actually interrupt and reflect where we're"},{"startTime":810.758,"endTime":811.638,"body":"at."},{"startTime":812.038,"endTime":814.188,"body":"During the day, you still want to have a"},{"startTime":812.038,"endTime":814.188,"body":"little reminders."},{"startTime":814.188,"endTime":817.978,"body":"I'm a big fan of sticky notes, for"},{"startTime":814.188,"endTime":817.978,"body":"example, just quick stuff."},{"startTime":818.318,"endTime":820.438,"body":"It works, right?"},{"startTime":820.698,"endTime":823.758,"body":"And this data routine really helps you"},{"startTime":820.698,"endTime":823.758,"body":"stay on top of things."},{"startTime":823.758,"endTime":827.058,"body":"your thoughts, your feelings, your"},{"startTime":823.758,"endTime":827.058,"body":"actions, and it keeps you engaged with"},{"startTime":827.058,"endTime":827.978,"body":"your goals."},{"startTime":827.978,"endTime":831.918,"body":"Because here's one thing, if you set the"},{"startTime":827.978,"endTime":831.918,"body":"intention for the week, that's all great,"},{"startTime":831.918,"endTime":833.318,"body":"but you know how busy it gets."},{"startTime":833.318,"endTime":835.258,"body":"You know how hectic it gets."},{"startTime":836.098,"endTime":840.078,"body":"If you set a certain intention and then by"},{"startTime":836.098,"endTime":840.078,"body":"Sunday you're like, yeah, by the way, I"},{"startTime":840.078,"endTime":843.018,"body":"kind of said I wasn't going to do this"},{"startTime":840.078,"endTime":843.018,"body":"thing, but I kind of never follow up on"},{"startTime":843.018,"endTime":843.526,"body":"it."},{"startTime":845.198,"endTime":847.858,"body":"That's why we do these daily reflections."},{"startTime":849.098,"endTime":854.018,"body":"Now, even just creating the habit of"},{"startTime":849.098,"endTime":854.018,"body":"actually doing it, like actually sitting"},{"startTime":854.018,"endTime":858.258,"body":"down and putting it on paper, what do you"},{"startTime":854.018,"endTime":858.258,"body":"want to do in the morning or evening, or"},{"startTime":858.258,"endTime":863.398,"body":"even both, even just that, it's going to"},{"startTime":858.258,"endTime":863.398,"body":"take time to get to that point."},{"startTime":863.398,"endTime":869.358,"body":"It's even going to take time for you to"},{"startTime":863.398,"endTime":869.358,"body":"fully get it when it comes to journaling."},{"startTime":870.038,"endTime":873.902,"body":"Like I said, two months for me to really"},{"startTime":870.038,"endTime":873.902,"body":"start to notice the gratitude journaling."},{"startTime":873.902,"endTime":876.102,"body":"Just to be honest with you, in the"},{"startTime":873.902,"endTime":876.102,"body":"beginning I was like, this is not doing"},{"startTime":876.102,"endTime":876.922,"body":"anything for me."},{"startTime":876.922,"endTime":879.042,"body":"I'm not noticing anything."},{"startTime":879.042,"endTime":882.642,"body":"But then it started to show up in real"},{"startTime":879.042,"endTime":882.642,"body":"life."},{"startTime":883.942,"endTime":889.442,"body":"And when you keep doing this, and again, I"},{"startTime":883.942,"endTime":889.442,"body":"can promise you this, but it takes work."},{"startTime":889.442,"endTime":890.352,"body":"It really takes work."},{"startTime":890.352,"endTime":893.402,"body":"It takes multiple months of work before"},{"startTime":890.352,"endTime":893.402,"body":"you even start to see it."},{"startTime":893.402,"endTime":898.582,"body":"But if you do this work, you're gonna see"},{"startTime":893.402,"endTime":898.582,"body":"benefit come from it."},{"startTime":898.582,"endTime":900.622,"body":"You're gonna see self -improvement."},{"startTime":900.622,"endTime":902.694,"body":"But that's only gonna come from..."},{"startTime":902.99,"endTime":906.49,"body":"you being brutally honest with yourself"},{"startTime":902.99,"endTime":906.49,"body":"and really sitting down and working"},{"startTime":906.49,"endTime":907.39,"body":"through your feelings."},{"startTime":907.39,"endTime":913.29,"body":"And I know this is way more, right,"},{"startTime":907.39,"endTime":913.29,"body":"mindset than fitness and, you know, food."},{"startTime":913.71,"endTime":918.17,"body":"But we need to address the mindset for you"},{"startTime":913.71,"endTime":918.17,"body":"to be able to stick to your nutrition, to"},{"startTime":918.17,"endTime":923.03,"body":"stick to your workout plan, to deal with"},{"startTime":918.17,"endTime":923.03,"body":"the sad backs because they will come up."},{"startTime":923.13,"endTime":926.17,"body":"You can't act like it's not gonna happen,"},{"startTime":923.13,"endTime":926.17,"body":"you know what I mean?"},{"startTime":926.33,"endTime":929.872,"body":"There's not gonna be a perfect meal plan"},{"startTime":926.33,"endTime":929.872,"body":"for you."},{"startTime":930.798,"endTime":936.198,"body":"and any PT or coach or whatever, any"},{"startTime":930.798,"endTime":936.198,"body":"program that will create the perfect plan"},{"startTime":936.198,"endTime":938.138,"body":"for you, right?"},{"startTime":938.138,"endTime":942.718,"body":"They're setting you up for failure if you"},{"startTime":938.138,"endTime":942.718,"body":"do not get to work on a mindset piece."},{"startTime":943.018,"endTime":946.038,"body":"So that's why I really wanna double down"},{"startTime":943.018,"endTime":946.038,"body":"on mindset."},{"startTime":946.038,"endTime":950.918,"body":"That's why in our 12 week course for our"},{"startTime":946.038,"endTime":950.918,"body":"clients, our clients going, I mean, right"},{"startTime":950.918,"endTime":955.818,"body":"from the start, right from the very"},{"startTime":950.918,"endTime":955.818,"body":"beginning, they go through multiple"},{"startTime":955.818,"endTime":958.158,"body":"mindset lessons, right?"},{"startTime":958.278,"endTime":960.495,"body":"Sure, the biggest change is to be honest"},{"startTime":958.278,"endTime":960.495,"body":"with you."},{"startTime":960.495,"endTime":961.915,"body":"our nutrition."},{"startTime":962.135,"endTime":967.335,"body":"We really break down their meals, how to"},{"startTime":962.135,"endTime":967.335,"body":"eat healthy consistently, allowing for"},{"startTime":967.335,"endTime":968.215,"body":"flexible moments."},{"startTime":968.215,"endTime":971.735,"body":"We dive into social settings and of course"},{"startTime":968.215,"endTime":971.735,"body":"training, lifestyle, those kind of things"},{"startTime":971.735,"endTime":973.575,"body":"like sleep stress management."},{"startTime":974.195,"endTime":980.595,"body":"But basically every module in what's"},{"startTime":974.195,"endTime":980.595,"body":"called the Odyssey, the 12 week course,"},{"startTime":980.995,"endTime":984.535,"body":"includes a mindset component."},{"startTime":984.535,"endTime":986.695,"body":"That's how important this is."},{"startTime":986.995,"endTime":988.976,"body":"We're doing a lot of self -reflection."},{"startTime":989.198,"endTime":991.058,"body":"We're asking ourselves these questions."},{"startTime":991.058,"endTime":992.658,"body":"We're doing a lot of planning."},{"startTime":993.238,"endTime":996.998,"body":"We're setting these intentions for the"},{"startTime":993.238,"endTime":996.998,"body":"day, for the week, et cetera."},{"startTime":996.998,"endTime":1001.478,"body":"And we're making sure that we go"},{"startTime":996.998,"endTime":1001.478,"body":"proactively throughout your day, week,"},{"startTime":1001.478,"endTime":1003.138,"body":"month journey."},{"startTime":1003.778,"endTime":1006.196,"body":"So again, if you haven't yet,"},{"startTime":1007.854,"endTime":1013.334,"body":"I highly recommend you signing up for the"},{"startTime":1007.854,"endTime":1013.334,"body":"six month nutrition coaching giveaway."},{"startTime":1013.334,"endTime":1016.334,"body":"Again, it's nuts for me to even bring this"},{"startTime":1013.334,"endTime":1016.334,"body":"up."},{"startTime":1016.334,"endTime":1021.394,"body":"Now by the time this episode is going to"},{"startTime":1016.334,"endTime":1021.394,"body":"be up, it will be, let me see quickly,"},{"startTime":1021.394,"endTime":1023.833,"body":"just a little peek on my calendar."},{"startTime":1023.833,"endTime":1025.894,"body":"So this is gonna be Monday 24th."},{"startTime":1025.894,"endTime":1034.014,"body":"Yeah, so in two days, by the end of"},{"startTime":1025.894,"endTime":1034.014,"body":"Monday, sorry, Wednesday the 26th, the"},{"startTime":1034.014,"endTime":1036.636,"body":"giveaway will close."},{"startTime":1037.486,"endTime":1045.426,"body":"So you only have two more days to act and"},{"startTime":1037.486,"endTime":1045.426,"body":"to really make sure, or sorry, three, but"},{"startTime":1045.426,"endTime":1047.666,"body":"to act on this opportunity."},{"startTime":1047.846,"endTime":1053.666,"body":"So go ahead over to my Instagram in the"},{"startTime":1047.846,"endTime":1053.666,"body":"description, it's gonna say the pin post,"},{"startTime":1053.666,"endTime":1057.756,"body":"sorry, my Instagram of course, you go to"},{"startTime":1053.666,"endTime":1057.756,"body":"the pin post, it's gonna say comment, win,"},{"startTime":1057.756,"endTime":1059.646,"body":"and then tag a friend, that's all you"},{"startTime":1057.756,"endTime":1059.646,"body":"gotta do."},{"startTime":1059.646,"endTime":1064.046,"body":"I will send you a quick application form,"},{"startTime":1059.646,"endTime":1064.046,"body":"it's gonna allow us to really just address"},{"startTime":1064.046,"endTime":1067.246,"body":"if you are a good candidate, and then"},{"startTime":1064.046,"endTime":1067.246,"body":"maybe, maybe."},{"startTime":1067.246,"endTime":1070.146,"body":"July 1st I will announce you as a winner."},{"startTime":1070.146,"endTime":1076.906,"body":"So head over and like I said we do a lot"},{"startTime":1070.146,"endTime":1076.906,"body":"of mindset work we dive into these kind of"},{"startTime":1076.906,"endTime":1082.046,"body":"things we install these healthy habits and"},{"startTime":1076.906,"endTime":1082.046,"body":"as uncomfortable as it can be it's also"},{"startTime":1082.046,"endTime":1084.466,"body":"one of the most important things you can"},{"startTime":1082.046,"endTime":1084.466,"body":"do."},{"startTime":1084.466,"endTime":1088.526,"body":"So I hope you learned something new I hope"},{"startTime":1084.466,"endTime":1088.526,"body":"this kind of pushed you to go to the"},{"startTime":1088.526,"endTime":1091.766,"body":"bookstore and get a journal and a pen and"},{"startTime":1088.526,"endTime":1091.766,"body":"start journaling."},{"startTime":1091.766,"endTime":1093.226,"body":"Don't overthink it."},{"startTime":1093.226,"endTime":1096.622,"body":"Now if you need more help either you win"},{"startTime":1093.226,"endTime":1096.622,"body":"the"},{"startTime":1096.622,"endTime":1099.142,"body":"the giveaway and I can help you with that"},{"startTime":1096.622,"endTime":1099.142,"body":"directly."},{"startTime":1099.142,"endTime":1101.242,"body":"Or you just let me know, just hit me up on"},{"startTime":1099.142,"endTime":1101.242,"body":"Instagram."},{"startTime":1101.242,"endTime":1105.462,"body":"I can give you some prompts specific to"},{"startTime":1101.242,"endTime":1105.462,"body":"what you would need for your journaling"},{"startTime":1105.462,"endTime":1106.442,"body":"session."},{"startTime":1106.442,"endTime":1108.562,"body":"But I think today we covered a lot of good"},{"startTime":1106.442,"endTime":1108.562,"body":"ones already."},{"startTime":1108.562,"endTime":1112.902,"body":"So play around with that, try it out, and"},{"startTime":1108.562,"endTime":1112.902,"body":"of course if you haven't yet, start"},{"startTime":1112.902,"endTime":1114.022,"body":"journaling."},{"startTime":1114.482,"endTime":1116.902,"body":"If you need more help, reach out."},{"startTime":1117.842,"endTime":1121.182,"body":"If you want six months of coaching, you"},{"startTime":1117.842,"endTime":1121.182,"body":"only got three more days to act."},{"startTime":1121.182,"endTime":1125.806,"body":"So head over to my Instagram, comment win,"},{"startTime":1121.182,"endTime":1125.806,"body":"tag a friend, I'll talk to you there."}]}