{"version":"1.0.0","segments":[{"startTime":7.956,"endTime":8.466,"body":"Hello."},{"startTime":8.466,"endTime":9.516,"body":"Hello everybody."},{"startTime":9.546,"endTime":12.846,"body":"Welcome and welcome back to"},{"startTime":9.546,"endTime":12.846,"body":"Pilates Teachers' Manual,"},{"startTime":12.906,"endTime":16.206,"body":"your guide to becoming"},{"startTime":12.906,"endTime":16.206,"body":"a great Pilates teacher."},{"startTime":16.506,"endTime":17.376,"body":"I'm Olivia."},{"startTime":17.676,"endTime":20.496,"body":"You get the latest updates"},{"startTime":17.676,"endTime":20.496,"body":"when you join my community at"},{"startTime":20.506,"endTime":20.876,"body":"BuyMeACoffee.com/OliviaPodcasts"},{"startTime":24.066,"endTime":27.266,"body":"or follow along on Instagram"},{"startTime":24.066,"endTime":27.266,"body":"at @PilatesTeachersManual."},{"speaker":"Pilates Teachers' Manual","startTime":28.731,"endTime":31.611,"body":"The Book is now available"},{"speaker":"Pilates Teachers' Manual","startTime":31.611,"endTime":35.781,"body":"for purchase as both an"},{"speaker":"Pilates Teachers' Manual","startTime":31.611,"endTime":35.781,"body":"EPUB and PDF format from"},{"speaker":"Pilates Teachers' Manual","startTime":35.791,"endTime":36.761,"body":"me at shop.OliviaBioni.com,"},{"speaker":"Pilates Teachers' Manual","startTime":38.871,"endTime":41.931,"body":"as well as on Amazon"},{"speaker":"Pilates Teachers' Manual","startTime":38.871,"endTime":41.931,"body":"as a Kindle file."},{"speaker":"Pilates Teachers' Manual","startTime":42.031,"endTime":45.991,"body":"You can convert that EPUB"},{"speaker":"Pilates Teachers' Manual","startTime":42.031,"endTime":45.991,"body":"or PDF version of my book"},{"speaker":"Pilates Teachers' Manual","startTime":46.231,"endTime":50.011,"body":"into a Kindle friendly"},{"speaker":"Pilates Teachers' Manual","startTime":46.231,"endTime":50.011,"body":"file for free by visiting"},{"speaker":"Pilates Teachers' Manual","startTime":52.361,"endTime":53.191,"body":"amazon.com/sendtoKindle."},{"speaker":"Pilates Teachers' Manual","startTime":53.821,"endTime":56.686,"body":"Just a reminder that that"},{"speaker":"Pilates Teachers' Manual","startTime":53.821,"endTime":56.686,"body":"EPUB format is the most"},{"speaker":"Pilates Teachers' Manual","startTime":56.686,"endTime":59.956,"body":"like an e-reader, if that's"},{"speaker":"Pilates Teachers' Manual","startTime":56.686,"endTime":59.956,"body":"what you're looking for."},{"speaker":"Pilates Teachers' Manual","startTime":60.456,"endTime":63.816,"body":"Today's episode is all about"},{"speaker":"Pilates Teachers' Manual","startTime":60.456,"endTime":63.816,"body":"making every word you say"},{"speaker":"Pilates Teachers' Manual","startTime":63.816,"endTime":68.076,"body":"count by eliminating filler"},{"speaker":"Pilates Teachers' Manual","startTime":63.816,"endTime":68.076,"body":"words from your teaching."},{"speaker":"Pilates Teachers' Manual","startTime":69.066,"endTime":72.576,"body":"Filler words are anything that"},{"speaker":"Pilates Teachers' Manual","startTime":69.066,"endTime":72.576,"body":"we say on repeat to the point"},{"speaker":"Pilates Teachers' Manual","startTime":72.576,"endTime":74.196,"body":"that it loses its meaning."},{"speaker":"Pilates Teachers' Manual","startTime":74.646,"endTime":77.976,"body":"It can become distracting to"},{"speaker":"Pilates Teachers' Manual","startTime":74.646,"endTime":77.976,"body":"someone who's taking your class."},{"speaker":"Pilates Teachers' Manual","startTime":78.711,"endTime":83.241,"body":"And it just doesn't add"},{"speaker":"Pilates Teachers' Manual","startTime":78.711,"endTime":83.241,"body":"anything to what we're teaching."},{"speaker":"Pilates Teachers' Manual","startTime":83.881,"endTime":86.701,"body":"What I'm sharing here is"},{"speaker":"Pilates Teachers' Manual","startTime":83.881,"endTime":86.701,"body":"stuff that I've observed from"},{"speaker":"Pilates Teachers' Manual","startTime":86.701,"endTime":89.521,"body":"watching lots of teachers"},{"speaker":"Pilates Teachers' Manual","startTime":86.701,"endTime":89.521,"body":"teach and giving lots of"},{"speaker":"Pilates Teachers' Manual","startTime":89.521,"endTime":93.451,"body":"feedback to teachers so"},{"speaker":"Pilates Teachers' Manual","startTime":89.521,"endTime":93.451,"body":"that they can become better."},{"speaker":"Pilates Teachers' Manual","startTime":93.951,"endTime":96.951,"body":"Teaching Pilates is just"},{"speaker":"Pilates Teachers' Manual","startTime":93.951,"endTime":96.951,"body":"like public speaking, and the"},{"speaker":"Pilates Teachers' Manual","startTime":96.951,"endTime":100.251,"body":"strategies I'm sharing are to"},{"speaker":"Pilates Teachers' Manual","startTime":96.951,"endTime":100.251,"body":"help you sound your best and"},{"speaker":"Pilates Teachers' Manual","startTime":100.461,"endTime":102.501,"body":"be even more professional."},{"speaker":"Pilates Teachers' Manual","startTime":102.921,"endTime":106.611,"body":"Eliminating filler words and"},{"speaker":"Pilates Teachers' Manual","startTime":102.921,"endTime":106.611,"body":"speaking directly and clearly"},{"speaker":"Pilates Teachers' Manual","startTime":106.671,"endTime":109.971,"body":"make you seem more polished,"},{"speaker":"Pilates Teachers' Manual","startTime":106.671,"endTime":109.971,"body":"more confident, and generally"},{"speaker":"Pilates Teachers' Manual","startTime":109.971,"endTime":112.341,"body":"a more experienced instructor."},{"speaker":"Pilates Teachers' Manual","startTime":113.581,"endTime":116.611,"body":"The first step to reducing"},{"speaker":"Pilates Teachers' Manual","startTime":113.581,"endTime":116.611,"body":"the number of filler words"},{"speaker":"Pilates Teachers' Manual","startTime":116.611,"endTime":119.311,"body":"that you say and making sure"},{"speaker":"Pilates Teachers' Manual","startTime":116.611,"endTime":119.311,"body":"that everything that comes"},{"speaker":"Pilates Teachers' Manual","startTime":119.311,"endTime":122.251,"body":"out of your mouth when you"},{"speaker":"Pilates Teachers' Manual","startTime":119.311,"endTime":122.251,"body":"teach is the most important"},{"speaker":"Pilates Teachers' Manual","startTime":122.371,"endTime":126.361,"body":"thing is we first have to"},{"speaker":"Pilates Teachers' Manual","startTime":122.371,"endTime":126.361,"body":"identify what we're doing."},{"speaker":"Pilates Teachers' Manual","startTime":126.931,"endTime":130.381,"body":"My recommendation is always"},{"speaker":"Pilates Teachers' Manual","startTime":126.931,"endTime":130.381,"body":"to record yourself teaching"},{"speaker":"Pilates Teachers' Manual","startTime":130.411,"endTime":134.161,"body":"a snippet of class, maybe a"},{"speaker":"Pilates Teachers' Manual","startTime":130.411,"endTime":134.161,"body":"15 minute section, and then"},{"speaker":"Pilates Teachers' Manual","startTime":134.161,"endTime":136.261,"body":"listen back to that recording."},{"speaker":"Pilates Teachers' Manual","startTime":137.101,"endTime":140.791,"body":"Listening to yourself teach"},{"speaker":"Pilates Teachers' Manual","startTime":137.101,"endTime":140.791,"body":"is a really valuable exercise."},{"speaker":"You may notice lots of things","startTime":141.271,"endTime":144.871,"body":"how quickly you're speaking,"},{"speaker":"You may notice lots of things","startTime":145.111,"endTime":149.431,"body":"how well you enunciate the"},{"speaker":"You may notice lots of things","startTime":145.111,"endTime":149.431,"body":"amount of dead time during setup"},{"speaker":"You may notice lots of things","startTime":149.431,"endTime":153.781,"body":"cues, the number of repetitions"},{"speaker":"You may notice lots of 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record yourself,"},{"speaker":"You may notice lots of things","startTime":166.596,"endTime":169.476,"body":"what did you notice?"},{"speaker":"You may notice lots of things","startTime":169.716,"endTime":172.416,"body":"Is there anything that"},{"speaker":"You may notice lots of things","startTime":169.716,"endTime":172.416,"body":"you said multiple times?"},{"speaker":"You may notice lots of things","startTime":172.836,"endTime":176.376,"body":"If you found a word or phrase"},{"speaker":"You may notice lots of things","startTime":172.836,"endTime":176.376,"body":"that you repeat constantly,"},{"speaker":"You may notice lots of things","startTime":176.526,"endTime":179.916,"body":"tally how many times you"},{"speaker":"You may notice lots of things","startTime":176.526,"endTime":179.916,"body":"said it in that 15 minutes."},{"speaker":"You may notice lots of things","startTime":180.416,"endTime":184.826,"body":"Beyond ums and uhs, there"},{"speaker":"You may notice lots of things","startTime":180.416,"endTime":184.826,"body":"are several different kinds"},{"speaker":"You may notice lots of things","startTime":184.826,"endTime":189.026,"body":"of filler words and phrases"},{"speaker":"You may notice lots of things","startTime":184.826,"endTime":189.026,"body":"that serve different purposes."},{"speaker":"You may notice lots of things","startTime":189.246,"endTime":192.546,"body":"If we wanna reduce our filler"},{"speaker":"You may notice lots of things","startTime":189.246,"endTime":192.546,"body":"words so that each word we"},{"speaker":"You may notice lots of things","startTime":192.546,"endTime":196.506,"body":"say matters, we have to figure"},{"speaker":"You may notice lots of things","startTime":192.546,"endTime":196.506,"body":"out what fillers we're using"},{"speaker":"You may notice lots of things","startTime":196.656,"endTime":200.736,"body":"and why, so we can solve"},{"speaker":"You may notice lots of things","startTime":196.656,"endTime":200.736,"body":"and address that root cause."},{"speaker":"You may notice lots of things","startTime":201.651,"endTime":204.651,"body":"There's three different types of"},{"speaker":"You may notice lots of things","startTime":201.651,"endTime":204.651,"body":"fillers, or at least I'm totally"},{"speaker":"You may notice lots of things","startTime":204.651,"endTime":208.341,"body":"making this up, I've categorized"},{"speaker":"You may notice lots of things","startTime":204.651,"endTime":208.341,"body":"three different categories of"},{"speaker":"You may notice lots of things","startTime":208.341,"endTime":212.001,"body":"filler phrases that I'm gonna"},{"speaker":"You may notice lots of things","startTime":208.341,"endTime":212.001,"body":"address today, and those are"},{"speaker":"You may notice lots of things","startTime":212.061,"endTime":216.861,"body":"empty words, generic words,"},{"speaker":"You may notice lots of 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meaning."},{"speaker":"You may notice lots of things","startTime":246.946,"endTime":250.486,"body":"They're not making the"},{"speaker":"You may notice lots of things","startTime":246.946,"endTime":250.486,"body":"class better or clearer."},{"speaker":"You may notice lots of things","startTime":250.756,"endTime":252.491,"body":"They're just an empty phrase."},{"speaker":"You may notice lots of things","startTime":254.126,"endTime":256.706,"body":"Some of those phrases I"},{"speaker":"You may notice lots of things","startTime":254.126,"endTime":256.706,"body":"recommend eliminating from"},{"speaker":"You may notice lots of things","startTime":256.706,"endTime":260.906,"body":"your vocabulary completely,"},{"speaker":"You may notice lots of things","startTime":256.706,"endTime":260.906,"body":"as in don't say them at all,"},{"speaker":"You may notice lots of things","startTime":260.936,"endTime":263.156,"body":"just say what comes after them."},{"speaker":"You may notice lots of things","startTime":264.296,"endTime":267.266,"body":"If you heard yourself say"},{"speaker":"You may notice lots of things","startTime":264.296,"endTime":267.266,"body":"something like, \"now we're going"},{"speaker":"You may notice lots of things","startTime":267.266,"endTime":271.166,"body":"to grab the short straps for"},{"speaker":"You may notice lots of things","startTime":267.266,"endTime":271.166,"body":"supine arms.\" You can simply"},{"speaker":"You may notice lots of things","startTime":271.166,"endTime":274.616,"body":"say, \"grab the short straps"},{"speaker":"You may notice lots of things","startTime":271.166,"endTime":274.616,"body":"for supine arms.\" Just cut"},{"speaker":"You may notice lots of things","startTime":274.616,"endTime":278.566,"body":"out \" now we're going to.\" If"},{"speaker":"You may notice lots of things","startTime":274.616,"endTime":278.566,"body":"you say \"when you're ready,"},{"speaker":"You may notice lots of things","startTime":278.716,"endTime":282.556,"body":"curl up into your chest lift,\""},{"speaker":"You may notice lots of things","startTime":278.716,"endTime":282.556,"body":"you can just say, \"curl up"},{"speaker":"You may notice lots of things","startTime":282.556,"endTime":285.466,"body":"into your chest lift.\" \"When"},{"speaker":"You may notice lots of things","startTime":282.556,"endTime":285.466,"body":"you're ready\" and \"now we're"},{"speaker":"You may notice lots of things","startTime":285.466,"endTime":289.906,"body":"going to\" do not add anything"},{"speaker":"You may notice lots of things","startTime":285.466,"endTime":289.906,"body":"except time for your brain."},{"speaker":"You may notice lots of things","startTime":290.366,"endTime":292.076,"body":"How can we get"},{"speaker":"You may notice lots of things","startTime":290.366,"endTime":292.076,"body":"out of that habit?"},{"speaker":"You may notice lots of things","startTime":292.436,"endTime":294.776,"body":"To stop yourself saying"},{"speaker":"You may notice lots of things","startTime":292.436,"endTime":294.776,"body":"those filler phrases, which"},{"speaker":"You may notice lots of things","startTime":294.776,"endTime":297.716,"body":"if you get in the habit,"},{"speaker":"You may notice lots of things","startTime":294.776,"endTime":297.716,"body":"you're in the habit, and you"},{"speaker":"You may notice lots of things","startTime":297.716,"endTime":300.506,"body":"will see that you say them a"},{"speaker":"You may notice lots of things","startTime":297.716,"endTime":300.506,"body":"lot if you say them at all."},{"speaker":"You may notice lots of things","startTime":301.151,"endTime":304.901,"body":"You can practice taking a"},{"speaker":"You may notice lots of things","startTime":301.151,"endTime":304.901,"body":"breath before saying the"},{"speaker":"You may notice lots of things","startTime":305.261,"endTime":307.481,"body":"actual action part of the cue."},{"speaker":"You may notice 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things","startTime":338.366,"endTime":341.816,"body":"Other empty phrases that we"},{"speaker":"You may notice lots of things","startTime":338.366,"endTime":341.816,"body":"use to buy ourselves time to"},{"speaker":"You may notice lots of things","startTime":341.816,"endTime":345.836,"body":"help us think, we can get rid"},{"speaker":"You may notice lots of things","startTime":341.816,"endTime":345.836,"body":"of them by programming in an"},{"speaker":"You may notice lots of things","startTime":345.836,"endTime":350.666,"body":"intentional way and by giving"},{"speaker":"You may notice lots of things","startTime":345.836,"endTime":350.666,"body":"clients the permission to take"},{"speaker":"You may notice lots of things","startTime":350.666,"endTime":354.176,"body":"breaks when they need them"},{"speaker":"You may notice lots of things","startTime":350.666,"endTime":354.176,"body":"at any time in your class."},{"speaker":"You may notice lots of things","startTime":354.726,"endTime":357.336,"body":"If you find yourself saying,"},{"speaker":"You may notice lots of things","startTime":354.726,"endTime":357.336,"body":"\"take a little break,\" or"},{"speaker":"You may notice lots of things","startTime":357.336,"endTime":362.286,"body":"\"take a quick reset after"},{"speaker":"You may notice lots of things","startTime":357.336,"endTime":362.286,"body":"every exercise,\" this is"},{"speaker":"You may notice lots of things","startTime":362.286,"endTime":362.766,"body":"what I'm talking about."},{"speaker":"You may notice lots of things","startTime":364.371,"endTime":367.521,"body":"I find for myself that I don't"},{"speaker":"You may notice lots of things","startTime":364.371,"endTime":367.521,"body":"cue very many breaks when"},{"speaker":"You may notice lots of things","startTime":367.521,"endTime":371.841,"body":"I teach, because the next"},{"speaker":"You may notice lots of 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things","startTime":457.561,"endTime":459.511,"body":"starting to feel a little"},{"speaker":"You may notice lots of things","startTime":459.511,"endTime":462.601,"body":"bit tired, a little bit"},{"speaker":"You may notice lots of things","startTime":459.511,"endTime":462.601,"body":"fatigued, are getting a break."},{"speaker":"You may notice lots of things","startTime":466.291,"endTime":469.261,"body":"Another filler phrase that"},{"speaker":"You may notice lots of things","startTime":466.291,"endTime":469.261,"body":"you may catch yourself"},{"speaker":"You may notice lots of things","startTime":469.261,"endTime":475.471,"body":"saying are really vague,"},{"speaker":"You may notice lots of things","startTime":469.261,"endTime":475.471,"body":"generic phrases like positive"},{"speaker":"You may notice lots of things","startTime":475.471,"endTime":476.971,"body":"feedback filler cues."},{"speaker":"You may notice lots of things","startTime":477.571,"endTime":482.206,"body":"You might say something like,"},{"speaker":"You may notice lots of things","startTime":477.571,"endTime":482.206,"body":"\"good,\" \"awesome,\" \"that's"},{"speaker":"You may notice lots of things","startTime":482.206,"endTime":487.336,"body":"it,\" \"you got it,\" \"great job,\""},{"speaker":"You may notice lots of things","startTime":482.206,"endTime":487.336,"body":"after every direction you give."},{"speaker":"You may notice lots of things","startTime":488.986,"endTime":492.046,"body":"You might hear yourself say,"},{"speaker":"You may notice lots of things","startTime":488.986,"endTime":492.046,"body":"\"lie down on the reformer."},{"speaker":"You may notice lots of things","startTime":492.226,"endTime":492.946,"body":"Good."},{"speaker":"You may notice lots of things","startTime":493.396,"endTime":494.536,"body":"Feet on the foot bar."},{"speaker":"You may notice lots of things","startTime":494.746,"endTime":497.386,"body":"Great.\" Like, is"},{"speaker":"You may notice lots of things","startTime":494.746,"endTime":497.386,"body":"it really great?"},{"speaker":"You may notice lots of things","startTime":497.626,"endTime":501.226,"body":"If everything that you say"},{"speaker":"You may notice lots of things","startTime":497.626,"endTime":501.226,"body":"is good, then nothing is"},{"speaker":"You may notice lots of things","startTime":501.226,"endTime":503.746,"body":"good, and your clients are"},{"speaker":"You may notice lots of things","startTime":501.226,"endTime":503.746,"body":"just going to tune you out."},{"speaker":"You may notice lots of things","startTime":504.316,"endTime":506.836,"body":"So how did we get here"},{"speaker":"You may notice lots of things","startTime":504.316,"endTime":506.836,"body":"in the first place?"},{"speaker":"You may notice lots of things","startTime":507.511,"endTime":511.141,"body":"Pilates teachers are genuinely"},{"speaker":"You may notice lots of things","startTime":507.511,"endTime":511.141,"body":"really encouraging and positive"},{"speaker":"You may notice lots of things","startTime":511.141,"endTime":513.721,"body":"people, and we wanna make sure"},{"speaker":"You may notice lots of things","startTime":511.141,"endTime":513.721,"body":"that the people in our class"},{"speaker":"You may notice lots of things","startTime":513.751,"endTime":515.491,"body":"know that they're doing well."},{"speaker":"You may notice lots of things","startTime":515.861,"endTime":519.161,"body":"You may find that your desire"},{"speaker":"You may notice lots of things","startTime":515.861,"endTime":519.161,"body":"to encourage and cheer for"},{"speaker":"You may notice lots of things","startTime":519.161,"endTime":523.181,"body":"your clients has you giving"},{"speaker":"You may notice lots of things","startTime":519.161,"endTime":523.181,"body":"a blanket compliment to"},{"speaker":"You may notice lots of things","startTime":523.181,"endTime":525.281,"body":"the room every sentence."},{"speaker":"You may notice lots 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things","startTime":539.561,"endTime":542.351,"body":"You may not even be noticing"},{"speaker":"You may notice lots of things","startTime":539.561,"endTime":542.351,"body":"that you're saying it until"},{"speaker":"You may notice lots of things","startTime":542.351,"endTime":543.401,"body":"you recorded yourself."},{"speaker":"You may notice lots of things","startTime":544.091,"endTime":547.631,"body":"What we're gonna do is give"},{"speaker":"You may notice lots of things","startTime":544.091,"endTime":547.631,"body":"specific positive feedback"},{"speaker":"You may notice lots of things","startTime":547.631,"endTime":549.641,"body":"to a specific person."},{"speaker":"You may notice lots of things","startTime":550.211,"endTime":553.721,"body":"If you said, \"sit up nice"},{"speaker":"You may notice lots of things","startTime":550.211,"endTime":553.721,"body":"and tall with your crown"},{"speaker":"You may notice lots of things","startTime":553.721,"endTime":557.321,"body":"reaching towards the ceiling."},{"speaker":"You may notice lots of things","startTime":553.721,"endTime":557.321,"body":"Tom, you just grew an inch"},{"speaker":"You may notice lots of things","startTime":557.321,"endTime":558.941,"body":"taller. That looks great.\""},{"speaker":"You may notice lots of things","startTime":559.946,"endTime":563.756,"body":"The specific compliment that"},{"speaker":"You may notice lots of things","startTime":559.946,"endTime":563.756,"body":"you gave Tom is a hundred times"},{"speaker":"You may notice lots of things","startTime":563.756,"endTime":568.256,"body":"more meaningful than just saying"},{"speaker":"You may notice lots of things","startTime":563.756,"endTime":568.256,"body":"\"that looks great\" to the room."},{"speaker":"You may notice lots of things","startTime":569.006,"endTime":572.306,"body":"It also provides an opportunity"},{"speaker":"You may notice lots of things","startTime":569.006,"endTime":572.306,"body":"to connect with the people in"},{"speaker":"You may notice lots of things","startTime":572.306,"endTime":576.296,"body":"your class on an individual"},{"speaker":"You may notice lots of things","startTime":572.306,"endTime":576.296,"body":"level, to really look at what"},{"speaker":"You may notice lots of things","startTime":576.296,"endTime":579.086,"body":"they're doing, and give a"},{"speaker":"You may notice lots of things","startTime":576.296,"endTime":579.086,"body":"shout out to someone who's"},{"speaker":"You may notice lots of things","startTime":579.086,"endTime":580.556,"body":"doing an excellent job."},{"speaker":"You may notice lots of things","startTime":582.416,"endTime":585.326,"body":"If you listen to that 15"},{"speaker":"You may notice lots of things","startTime":582.416,"endTime":585.326,"body":"minutes of teaching and heard"},{"speaker":"You may notice lots of things","startTime":585.326,"endTime":588.296,"body":"yourself giving that repetitive"},{"speaker":"You may notice lots of things","startTime":585.326,"endTime":588.296,"body":"positive feedback that's"},{"speaker":"You may notice lots of things","startTime":588.296,"endTime":589.676,"body":"really general and vague."},{"speaker":"You may notice lots of 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is \"engage your core.\" It"},{"speaker":"You may notice lots of things","startTime":620.366,"endTime":624.866,"body":"sounds like a cue, and you may"},{"speaker":"You may notice lots of things","startTime":624.866,"endTime":628.946,"body":"have even heard other teachers"},{"speaker":"You may notice lots of things","startTime":624.866,"endTime":628.946,"body":"say this, but it's very generic"},{"speaker":"You may notice lots of things","startTime":628.976,"endTime":631.646,"body":"and it doesn't help the people"},{"speaker":"You may notice lots of things","startTime":628.976,"endTime":631.646,"body":"in the class execute an action."},{"speaker":"You may notice lots of things","startTime":633.986,"endTime":636.896,"body":"If you heard yourself"},{"speaker":"You may notice lots of things","startTime":633.986,"endTime":636.896,"body":"say, engage your core in"},{"speaker":"You may notice lots of things","startTime":636.896,"endTime":640.076,"body":"every exercise, I want"},{"speaker":"You may notice lots of things","startTime":636.896,"endTime":640.076,"body":"you to get specific."},{"speaker":"You may notice lots of things","startTime":640.496,"endTime":643.796,"body":"Oftentimes, our core is"},{"speaker":"You may notice lots of things","startTime":640.496,"endTime":643.796,"body":"engaged because of the"},{"speaker":"You may notice lots of things","startTime":643.796,"endTime":645.146,"body":"position of our body."},{"speaker":"You may notice lots of things","startTime":645.536,"endTime":649.856,"body":"We don't need to engage our core"},{"speaker":"You may notice lots of things","startTime":645.536,"endTime":649.856,"body":"to hold our legs in tabletop."},{"speaker":"You may notice lots of things","startTime":650.096,"endTime":653.516,"body":"Holding our legs in"},{"speaker":"You may notice lots of things","startTime":650.096,"endTime":653.516,"body":"tabletop engages our core."},{"speaker":"You may notice lots of 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want is in the context"},{"speaker":"You may notice lots of things","startTime":672.446,"endTime":674.366,"body":"of that specific exercise."},{"speaker":"You may notice lots of things","startTime":674.996,"endTime":679.436,"body":"Specificity always helps clients"},{"speaker":"You may notice lots of things","startTime":674.996,"endTime":679.436,"body":"understand and do what we ask."},{"speaker":"You may notice lots of things","startTime":681.296,"endTime":686.201,"body":"Any cue, whether it's \"engage"},{"speaker":"You may notice lots of things","startTime":681.296,"endTime":686.201,"body":"your core\" or even \"draw your"},{"speaker":"You may notice lots of things","startTime":686.201,"endTime":689.951,"body":"navel to spine,\" if you say"},{"speaker":"You may notice lots of things","startTime":686.201,"endTime":689.951,"body":"the same thing over and over"},{"speaker":"You may notice lots of things","startTime":689.951,"endTime":691.961,"body":"again, it will lose its meaning."},{"speaker":"You may notice lots of things","startTime":692.441,"endTime":696.071,"body":"So as much as possible, be"},{"speaker":"You may notice lots of things","startTime":692.441,"endTime":696.071,"body":"specific and intentional"},{"speaker":"You may notice lots of things","startTime":696.101,"endTime":700.691,"body":"about your cues so"},{"speaker":"You may notice lots of things","startTime":696.101,"endTime":700.691,"body":"that each cue matters."},{"speaker":"You may notice lots of things","startTime":704.291,"endTime":708.281,"body":"Lastly, we have a hybrid"},{"speaker":"You may notice lots of things","startTime":704.291,"endTime":708.281,"body":"of the empty phrase"},{"speaker":"You may notice lots of things","startTime":708.281,"endTime":709.781,"body":"and the generic phrase."},{"speaker":"You may notice lots of things","startTime":711.191,"endTime":714.971,"body":"And the cue that I was thinking"},{"speaker":"You may notice lots of 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things","startTime":745.301,"endTime":748.691,"body":"If it's \"inhale to prepare,"},{"speaker":"You may notice lots of things","startTime":745.301,"endTime":748.691,"body":"exhale into your chest lift.\""},{"speaker":"You may notice lots of things","startTime":748.901,"endTime":752.411,"body":"Just say \"exhale into your"},{"speaker":"You may notice lots of things","startTime":748.901,"endTime":752.411,"body":"chest lift.\" I guarantee"},{"speaker":"You may notice lots of things","startTime":752.411,"endTime":753.761,"body":"you they're inhaling."},{"speaker":"You may notice lots of things","startTime":754.946,"endTime":758.276,"body":"But if cuing \"inhale to"},{"speaker":"You may notice lots of things","startTime":754.946,"endTime":758.276,"body":"prepare\" is really important"},{"speaker":"You may notice lots of things","startTime":758.276,"endTime":762.236,"body":"to you, then I would tell"},{"speaker":"You may notice lots of things","startTime":758.276,"endTime":762.236,"body":"you it's really vague, so I'd"},{"speaker":"You may notice lots of things","startTime":762.236,"endTime":765.266,"body":"give you the same advice to"},{"speaker":"You may notice lots of things","startTime":762.236,"endTime":765.266,"body":"get more specific about the"},{"speaker":"You may notice lots of things","startTime":765.266,"endTime":769.736,"body":"action of what you want your"},{"speaker":"You may notice lots of things","startTime":765.266,"endTime":769.736,"body":"clients to do on that inhale."},{"speaker":"You may notice lots of things","startTime":769.976,"endTime":771.566,"body":"Do you want them to sit tall?"},{"speaker":"You may notice lots of things","startTime":771.686,"endTime":774.746,"body":"Do you want them to press their"},{"speaker":"You may notice lots of things","startTime":771.686,"endTime":774.746,"body":"arms into the carriage or pull"},{"speaker":"You may notice lots of things","startTime":774.746,"endTime":776.276,"body":"their hips towards their heels?"},{"speaker":"You may notice lots of things","startTime":776.546,"endTime":779.126,"body":"Whatever you want them to"},{"speaker":"You may notice lots of things","startTime":776.546,"endTime":779.126,"body":"do in the context of the"},{"speaker":"You may notice lots of things","startTime":779.126,"endTime":782.846,"body":"exercise, say inhale to do that."},{"speaker":"You may notice lots of things","startTime":787.076,"endTime":790.316,"body":"As I mentioned, we don't"},{"speaker":"You may notice lots of things","startTime":787.076,"endTime":790.316,"body":"always notice the things"},{"speaker":"You may notice lots of things","startTime":790.316,"endTime":791.816,"body":"that we say on repeat."},{"speaker":"You may notice lots of things","startTime":792.056,"endTime":796.196,"body":"Even though I teach so many"},{"speaker":"You may notice lots of things","startTime":792.056,"endTime":796.196,"body":"classes and I've taught for so"},{"speaker":"You may notice lots of things","startTime":796.196,"endTime":799.646,"body":"long, I can't always remember"},{"speaker":"You may notice lots of things","startTime":796.196,"endTime":799.646,"body":"what I said in a class."},{"speaker":"You may notice lots of things","startTime":799.646,"endTime":802.846,"body":"So I think recording yourself"},{"speaker":"You may notice lots of things","startTime":799.646,"endTime":802.846,"body":"is a really valuable tool,"},{"speaker":"You may notice lots of things","startTime":803.206,"endTime":807.076,"body":"and I think you should record"},{"speaker":"You may notice lots of things","startTime":803.206,"endTime":807.076,"body":"yourself multiple times."},{"speaker":"You may notice lots of things","startTime":807.106,"endTime":809.386,"body":"If there's something"},{"speaker":"You may notice lots of things","startTime":807.106,"endTime":809.386,"body":"specific you're working on,"},{"speaker":"You may notice lots of things","startTime":809.386,"endTime":812.656,"body":"changing in the way that"},{"speaker":"You may notice lots of things","startTime":809.386,"endTime":812.656,"body":"you teach, record yourself"},{"speaker":"You may notice lots of things","startTime":812.716,"endTime":813.976,"body":"and check your progress."},{"speaker":"You may notice lots of things","startTime":813.976,"endTime":817.096,"body":"Whatever you're looking at,"},{"speaker":"You may notice lots of things","startTime":813.976,"endTime":817.096,"body":"minimizing or reducing or"},{"speaker":"You may notice lots of things","startTime":817.096,"endTime":822.106,"body":"eliminating, check in on your"},{"speaker":"You may notice lots of things","startTime":817.096,"endTime":822.106,"body":"progress by recording yourself"},{"speaker":"You may notice lots of things","startTime":822.106,"endTime":824.116,"body":"again and seeing what changes."},{"speaker":"You may notice lots of things","startTime":824.971,"endTime":828.151,"body":"My suggestions are always to"},{"speaker":"You may notice lots of things","startTime":824.971,"endTime":828.151,"body":"help you to continue to improve"},{"speaker":"You may notice lots of things","startTime":828.151,"endTime":829.891,"body":"and evolve as an instructor."},{"speaker":"You may notice lots of things","startTime":830.011,"endTime":833.731,"body":"We all have habits and becoming"},{"speaker":"You may notice lots of things","startTime":830.011,"endTime":833.731,"body":"aware of them is the first"},{"speaker":"You may notice lots of things","startTime":833.731,"endTime":837.481,"body":"step towards addressing them"},{"speaker":"You may notice lots of things","startTime":833.731,"endTime":837.481,"body":"and creating better habits."},{"speaker":"You may notice lots of things","startTime":839.221,"endTime":841.981,"body":"Huge thank you to all my"},{"speaker":"You may notice lots of things","startTime":839.221,"endTime":841.981,"body":"supporters on Buy Me a Coffee."},{"speaker":"You may notice lots of things","startTime":842.251,"endTime":844.171,"body":"I hope you have a"},{"speaker":"You may notice lots of things","startTime":842.251,"endTime":844.171,"body":"great couple weeks."},{"speaker":"You may notice lots of things","startTime":844.291,"endTime":845.551,"body":"The adventure continues."},{"speaker":"You may notice lots of things","startTime":845.631,"endTime":846.671,"body":"Until next time."}]}