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Chanel here. Welcome to menopause nutrition.

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I believe women can thrive in menopause and

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had the body composition of their choice if

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they must have their nutrition and lifestyle.

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Today, we are talking about performance and how

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we all actually want performance and what that

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looks like

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and how that breaks down when I'm helping

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people on their journey. But before we get

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started, I'm just gonna remind you if you

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miss the boat on my current thrive program,

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we are in week 4 and

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the waitlist list is going for my last

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round, which will cook off in September. So

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there's already a bunch people that have joined

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because it is the last time it will

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run this year. So jump on the weight

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vest or, if you had

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the last

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chat we has... I have 4 spots open

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for the winter exclusive, which is just an

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8 week 1 on 1.

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Like, if you're ready to get started straight

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away, and you don't wanna wait till September.

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So those are the 2 things that are

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going on now if you need to book

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a call for that winter exclusive, you're ready

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to get started and get results right away.

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You just need to grab the calendar link

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and then book that call and make sure

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you get an email for me because, if

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it's gone to junk, and you don't see

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it, then we won't be able to make

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it happen. So and we'll say that, make

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sure you find the email

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reply after you've booked your call, and I

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can't wait to talk to you. Okay. Let's

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get into this today. So we all want

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performance. So over here,

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across the essay, I want performance, obviously in

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Crossfit. But in all honesty,

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everyone wants performance. And that looks

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different to different people.

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However, it comes in the form of energy,

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good mood, focus,

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sleep,

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The funny thing is as a nutrition and

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health coach, 90 percent of people, maybe even

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higher, you know, maybe 95 percent of people.

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They come to me for help with body

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composition because they're sick of their body composition,

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they're sick of not, you know, being people

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about it, and they wanna lose the belly

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fat or they wanna lose the body fat

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and they wanna build muscle.

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And so,

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I get that because I have been in

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that boat before, and

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it is very frustrating

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when you

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like are not happy with your body, and

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it's not doing the things that

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you want to do.

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And you totally

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can fix it. Right?

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However,

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the thing is it's so much more than

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that. So firstly, it's understanding

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how our body got into the place it's

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in. So often we know this, like maybe

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you know, we know that we've... Let's just

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say Covid. Like, we had a really rough

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time through Covid, and we we weren't exercising

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and we were. You know, like, eating too

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many chips in ice cream and whatever like.

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Sometimes we know. Other times,

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it's

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us

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understanding

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like because I'm talking to my menopause we'll

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drive here here,

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generally that things have to change once we

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have 40.

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So where do we don't understand this, and

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this is why you hear me like, talk

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so much about it, so passionate about it

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because women don't

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stand what they need to do. And so

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then we find ourselves at the back end,

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not understanding what has happened. And that usually

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comes about in the form of a body

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composition because we've put on, like, 05/10/1520

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kilos.

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And we've got this belly fat or our

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body is just like, we're not happy with

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it, but we don't really understand a hundred

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percent what hap has happened.

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So if you're doing my thrive program or

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you're working with me as 1 and 1,

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we actually

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want you to un understand

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what has happened.

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Because

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when we don't like you hear me talk

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about this all the time when we know

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better, we do better,

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we need to understand

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why

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we're making the changes now. And why we're

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actually should've have made the changes like when

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we have 40. But same as me.

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It it was the about the belly that

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was my quarter action because I'm like, what

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the heck is going on, like, all the

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things I used to do weren't working.

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So we really need to understand why. So

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on my thrive program,

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I obviously teach people how to master their

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nutrition and lifestyle. It takes 6 weeks for

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us to, like, actually go through the nutrition

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because there's so much involved in that and

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not only from a new learning and understanding

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and then implementing,

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but also,

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because

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nutrition is so personal.

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And it's not like

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exercise where it is...

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You know, we don't necessarily have to go

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the today, everyone is gonna eat every day.

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So Nutrition is like a big, you know,

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kind of culture action because as human beings,

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we have do it every day. We can't

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just stop. So we need to understand how

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to eat character correctly. We need to understand

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how to us and nutrition because

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we have to eat every day it's just

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like so essential.

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So then is why,

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it is, you know, like a big part

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of this process and you hear me trying

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to

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educate you guys and

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explain to you and, like, teach you because

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it is a big topic It is really

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truly a big topic. So that is like,

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the first thing, like, first thing is

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understanding why. Because when we know why then

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we can like it's much easier for for

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us to make the better choices

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moving forward.

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Then, of course, like, even if on you're

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on my program, you have chance to do

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an individualized plan. So this is when nutrition.

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It's not like a 1 size fits all,

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What, like I'm eating is not going to

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be. Is necessarily what you're ending.

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At go... There's so many different factors. And

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so in the program, there's actually an option

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where you can have a nutritional program set

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for you. And I truly recommend everyone do

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that because we are also different the the

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plan I put together is, like, it's, you

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know, just, like, set on a base. Right,

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for like, it's very rare that that someone

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will just fit into that category.

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And I understand like, some people are coming

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in, like, Maybe their nutrition has been terrible,

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so they're just, like, really just kinda dialing

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in to just get better at just Nutrition,

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but in all honesty,

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everyone needs to understand how much they need

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to eat, especially if they have body composition

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goes

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because you are just guessing otherwise, Truly you

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are? You just are, like, maybe I had

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a good day today. How do you actually

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know that because you don't actually know how

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much you need to eat. So it's really

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important

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to know those numbers because that gives you

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a set path. And when you have that

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path then it's really about balancing the ledger.

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It really is. Like, when you're trying to

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lose body you're in a deficit. Once you've

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got your body composition, you are, you know,

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you're in we call maintenance where, you know,

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putting on my you not losing anyway. For

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me, at the moment, I'm actually in a

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bit of a surplus because I'm trying to

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build some muscles. So if I didn't know

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the number, or I wouldn't be able to

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be in a sample. Like, like, it's really

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really interesting and really specific for people to

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understand how much then need to x then

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you just will not get your body composition

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goals. If you don't know those things it

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really trinity years. But as a health coach,

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I... You know, when I'm, like, teaching people.

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I'm working with people, there's so many more

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factors that that

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affect your body composition as well. So it's

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not all about

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just us like losing body fat. It is

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also

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different factors that are going to

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impact that. So

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sleep, for example, first off the mark.

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Sleepers like

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easily the first way to feel better. But

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if you're not sleeping well

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and your

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sleeper bad quality that will actually affect your

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body composition as well.

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Like, same as water, like, if not drinking

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in a afford. I had a client once

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who was doing all the things. She was,

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like, heading her numbers, like getting, you know,

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lifting heavy all the things. Nothing was really

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changed.

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And it took me a minute to work

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out, but she was not drinking. She was

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drinking like 500 minutes of water a day,

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like just

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And so as soon as we fixed it,

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and she she started drinking it like 2

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and a half days of water. She started

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losing weight because her body

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was like not safe, feeling safe enough, and

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you need water, like, we we are, it's

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so essential. Right? So there's

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different inputs that matter like stress.

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So which I really teach a lot about

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because I find that my will time at

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this stage,

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still like kinda coping with light drift. May

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me made you have a stressful job. At

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some point, life throws our stress like,

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in all different types of

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ways.

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Generally, this age group, we've got aging parents.

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That's stressful. Like, we've got, maybe we've still

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got 10 at home that is very stressful.

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So

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there's a lot of different factors that can

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can tribute, and those will affect your body

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composition. So when we are working together, whether

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it's on my program or whether it is

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like 1 or 1, we

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Yes, like, focusing on your body composition goals,

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but we're actually looking at the whole picture

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is in that well,

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like kind of equals performance if you like.

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Because as humans,

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we all want to perform our best and

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performance means like how's your energy? How's you

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mood? How's your focus like do you have

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brain fog? Can you sit down and concentrate?

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How how's how's your mood Like are you

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happy? Like, are you motivated? Are you, you

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know,

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how you feeling? Like, how are you sleeping?

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Like, we're we're we're looking at all of

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these different factors

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because they all

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work together synergistic logistically to create you. And

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at the end of the day, yes, like

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you want your body position goals.

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But let's say you get your body composition

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goals, you build muscle like you get rid

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of the valley fat, and you have terrible

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energy You can't hear brain fog. You can't

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focus.

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You can't hold a conversation because, you know,

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you just can't

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concentrate.

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You can't... You're not sleeping, would that actually

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be a good outcome.

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So when I'm checking in whether whether it's

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my my program or my 1 a month

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clients. We are talking this through. How are

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00:11:09,426 --> 00:11:10,141
you feeling?

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This is important because when we're working together,

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it's like, if your energy is off, we're

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going to look at that? What's causing that?

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What can we do to, like, strip that

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00:11:22,085 --> 00:11:24,394
back and, like, make sure that we improve

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00:11:24,394 --> 00:11:25,032
your energy?

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00:11:25,763 --> 00:11:27,751
If your focus is no good, what can

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00:11:27,751 --> 00:11:30,297
we do? What what in what's impacting it?

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What's causing it? So

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this then creates

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00:11:35,080 --> 00:11:37,804
the best version of yourself, and that includes

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00:11:38,098 --> 00:11:40,242
building muscle, having a body composition,

295
00:11:40,972 --> 00:11:42,664
great energy, mood focus,

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00:11:43,912 --> 00:11:46,694
obviously, getting your body composition goals like building

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00:11:46,694 --> 00:11:47,807
muscle, being strong,

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00:11:49,094 --> 00:11:51,399
and and all of that together, it's just

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not really 1 or the other. And this

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00:11:53,227 --> 00:11:55,374
is why I wanted to kind of have

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00:11:55,374 --> 00:11:56,589
this conversation

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00:11:56,964 --> 00:11:57,464
because

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95

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00:11:59,451 --> 00:12:01,228
percent of you come to me with body

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00:12:01,287 --> 00:12:04,102
composition. But I want you to know that

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00:12:04,640 --> 00:12:07,689
it's about you being an absolute best version

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00:12:07,689 --> 00:12:08,327
of yourself,

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00:12:08,886 --> 00:12:12,718
that is out out, like, our goal, and

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that means body composition is 1 of those

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00:12:15,113 --> 00:12:17,282
things that we take off the box. All

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00:12:17,282 --> 00:12:19,191
the other things. Like, I've got a couple

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00:12:19,191 --> 00:12:20,861
of 1 1 clients at the moment.

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00:12:21,816 --> 00:12:23,860
Same thing came to me for body position

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00:12:24,139 --> 00:12:25,733
until least 10 kilos whatever it was.

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00:12:26,451 --> 00:12:29,242
And they've... They... Out of their mouths are

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00:12:29,242 --> 00:12:31,953
saying, you know what? I'm actually not even

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00:12:31,953 --> 00:12:35,262
that stressed about the body composition anymore because

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00:12:35,401 --> 00:12:37,558
I... And they're getting results, like they're getting

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00:12:37,558 --> 00:12:39,097
results, but they understand

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00:12:39,475 --> 00:12:42,039
it's going to take time because that is

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true. It takes time. It's like me trying

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to build muscle.

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It's gonna take time, like, it's going to

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take

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00:12:49,455 --> 00:12:52,595
6 to 8 weeks of me really focusing

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00:12:52,815 --> 00:12:54,894
eating in a surplus like trying to build

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00:12:54,894 --> 00:12:55,855
some muscle over here.

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00:12:56,749 --> 00:12:58,826
It's not a quick fix. It's not 1

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or 2 weeks. It is like

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doing the things,

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creating the non negotiable,

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00:13:04,994 --> 00:13:07,086
sitting in with it being consistent.

333
00:13:07,938 --> 00:13:10,087
So those of you who have, like, followed

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00:13:10,087 --> 00:13:12,634
bear for a while, you will see because

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00:13:12,793 --> 00:13:15,834
I post every day. And you see me

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00:13:15,834 --> 00:13:17,586
eating high protein. You see me going to

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00:13:17,586 --> 00:13:19,418
the gym, See me lifting heavy. You see

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00:13:19,418 --> 00:13:21,352
me doing my steps. You see me

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00:13:21,729 --> 00:13:23,561
drinking my water out, which actually.

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00:13:25,086 --> 00:13:25,484
Smelly,

341
00:13:27,232 --> 00:13:28,822
and need to fill it up. You know,

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00:13:29,060 --> 00:13:30,888
you see me doing them because there's no

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00:13:30,888 --> 00:13:31,286
quick fix.

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00:13:32,259 --> 00:13:34,656
Not for me, not for you, not for

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00:13:34,656 --> 00:13:36,974
anyone. We need to just create the non

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00:13:36,974 --> 00:13:37,474
negotiable

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00:13:38,012 --> 00:13:38,512
and

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do them every day. So this is your

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00:13:41,620 --> 00:13:43,075
public service announcement

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to remember

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that

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consistency

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00:13:47,190 --> 00:13:47,826
is the key.

354
00:13:48,639 --> 00:13:49,139
Consistency.

355
00:13:50,157 --> 00:13:51,116
Day matters.

356
00:13:51,676 --> 00:13:54,653
Every day, even if it doesn't feel like

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00:13:54,792 --> 00:13:57,030
anything is happening, I promise you it is.

358
00:13:57,524 --> 00:13:59,365
Like today, I just tell you,

359
00:14:00,004 --> 00:14:01,764
I went it's training this morning, and I've

360
00:14:01,924 --> 00:14:03,845
I've got a special program that I do

361
00:14:03,845 --> 00:14:04,725
on top of cross.

362
00:14:05,698 --> 00:14:07,692
And my program just was not going that

363
00:14:07,692 --> 00:14:10,084
well. And so actually, at the end of

364
00:14:10,084 --> 00:14:11,839
the day, I was like, it just did

365
00:14:11,839 --> 00:14:14,550
not really feel like my training was that

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00:14:14,550 --> 00:14:14,630
great.

367
00:14:16,079 --> 00:14:18,651
But I know that what I did

368
00:14:19,585 --> 00:14:22,787
has added to the day, it's like It's

369
00:14:22,787 --> 00:14:25,655
it's all about little steps. Like not every

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00:14:25,655 --> 00:14:27,887
day is going to feel like amazing or

371
00:14:27,887 --> 00:14:29,401
feel like anything is happening.

372
00:14:29,894 --> 00:14:31,732
But it is... It is still happening.

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00:14:32,212 --> 00:14:34,610
Like, doing the non negotiable, doing the things.

374
00:14:34,929 --> 00:14:37,087
Like, it's just about doing them day in

375
00:14:37,087 --> 00:14:38,765
day out, day and day out, and I

376
00:14:38,765 --> 00:14:39,585
promise you

377
00:14:40,057 --> 00:14:40,774
It is working.

378
00:14:41,251 --> 00:14:43,162
Even on the days where it feels like

379
00:14:43,162 --> 00:14:45,312
it's not it is. It truly is and

380
00:14:45,312 --> 00:14:47,541
you have to just trust that process,

381
00:14:48,193 --> 00:14:48,693
and

382
00:14:49,628 --> 00:14:51,085
know that that's

383
00:14:51,542 --> 00:14:54,093
that's what's happening. That's what that's what happening.

384
00:14:54,253 --> 00:14:55,528
And then all of a sudden,

385
00:14:56,485 --> 00:14:58,335
so you'll get a big 1 or all

386
00:14:58,335 --> 00:15:00,648
of a sudden, you'll wake up, like, with

387
00:15:00,648 --> 00:15:03,222
better energy than you have. Or so

388
00:15:03,934 --> 00:15:05,285
you just have to hang in there, and

389
00:15:05,285 --> 00:15:06,341
that's my little

390
00:15:06,716 --> 00:15:09,498
kind of message for you today. I I

391
00:15:09,498 --> 00:15:11,405
actually wrote notes to me on check, and

392
00:15:11,485 --> 00:15:12,620
I haven't even

393
00:15:13,169 --> 00:15:15,899
followed them. So I've gone completely off

394
00:15:16,434 --> 00:15:18,664
schedule, but I think that the message is

395
00:15:18,664 --> 00:15:18,903
strong,

396
00:15:19,778 --> 00:15:23,085
and it's powerful and it's true and hopefully,

397
00:15:23,945 --> 00:15:25,945
someone will be listening that needed to hear

398
00:15:25,945 --> 00:15:26,504
this today.

399
00:15:27,144 --> 00:15:29,485
So keep on going you're doing amazing

400
00:15:29,879 --> 00:15:32,351
I'm over here Cheering for you. If you

401
00:15:32,351 --> 00:15:34,902
are actually listening and you're not doing my

402
00:15:34,902 --> 00:15:37,055
program or what, you're not a 1 on

403
00:15:37,055 --> 00:15:38,865
1 client at the moment, but you're like

404
00:15:39,223 --> 00:15:39,620
actually,

405
00:15:40,257 --> 00:15:42,644
I really do need some help here, and

406
00:15:42,803 --> 00:15:45,509
I'm really to get results and find out

407
00:15:45,509 --> 00:15:46,327
this stuff

408
00:15:46,639 --> 00:15:49,360
Then I do have, like I mentioned,

409
00:15:50,079 --> 00:15:50,579
the

410
00:15:51,120 --> 00:15:53,440
4 spots are open. I'm doing calls this

411
00:15:53,440 --> 00:15:56,414
week. To see who is going to snap

412
00:15:56,414 --> 00:15:59,454
them up. So I've got my link to

413
00:15:59,454 --> 00:16:01,866
my calendar here in the note you can

414
00:16:01,866 --> 00:16:04,253
grab it. Otherwise, add me on social media,

415
00:16:04,491 --> 00:16:06,480
if you're listening in, I get that you

416
00:16:06,480 --> 00:16:08,883
guys listen while you're walking or your driving.

417
00:16:09,122 --> 00:16:09,622
So

418
00:16:10,238 --> 00:16:12,071
pause this now or as soon as you

419
00:16:12,071 --> 00:16:13,107
get to your location,

420
00:16:13,904 --> 00:16:16,295
add me on social media, at chanel stack.

421
00:16:16,548 --> 00:16:20,119
Or on Facebook Chanel a Stack, a for

422
00:16:20,357 --> 00:16:22,500
Elizabeth. That's my oat, my middle name.

423
00:16:23,943 --> 00:16:26,003
On Facebook and just shoot me a message

424
00:16:26,003 --> 00:16:27,985
so I can send you the link, and

425
00:16:27,985 --> 00:16:30,125
then you've got it if you can't find

426
00:16:30,125 --> 00:16:30,996
it here in the notes.

427
00:16:31,969 --> 00:16:34,846
Otherwise, the link to the wait list for

428
00:16:34,846 --> 00:16:37,403
my next program, which will be running in

429
00:16:37,803 --> 00:16:40,460
September is there, so you can obviously

430
00:16:41,254 --> 00:16:43,995
tune in to the podcast episodes here and

431
00:16:44,055 --> 00:16:46,134
do all the research and listen up and

432
00:16:46,134 --> 00:16:48,295
make some of those changes and then get

433
00:16:48,295 --> 00:16:51,095
on board in September where we can, like,

434
00:16:51,413 --> 00:16:53,800
really dial in and get you to you

435
00:16:53,800 --> 00:16:55,232
and nutrition and lifestyle in.

436
00:16:55,964 --> 00:16:57,722
So at least there's some options for you.

437
00:16:57,962 --> 00:17:00,439
And if you are going great guns, then

438
00:17:00,439 --> 00:17:02,197
go you, I'm so proud of you and

439
00:17:02,197 --> 00:17:04,355
keep going. This is what this is all

440
00:17:04,355 --> 00:17:04,515
about.

441
00:17:05,167 --> 00:17:06,918
As always, if you're happy to leave a

442
00:17:06,918 --> 00:17:08,271
5 star review rating,

443
00:17:08,829 --> 00:17:10,818
like share comment follow all of that stuff.

444
00:17:11,694 --> 00:17:13,286
You know, share with a friend, I would

445
00:17:13,286 --> 00:17:15,693
truly appreciate it. That's how other people can

446
00:17:15,693 --> 00:17:18,171
find this podcast because it is free. This

447
00:17:18,171 --> 00:17:20,248
is all free content for you guys, and

448
00:17:20,408 --> 00:17:22,885
I'm just super passionate about helping as many

449
00:17:22,885 --> 00:17:24,019
women as possible.

450
00:17:24,819 --> 00:17:26,819
I know that when we know better we

451
00:17:26,819 --> 00:17:28,740
do better, and this is why I put

452
00:17:28,740 --> 00:17:30,339
out this podcast. So hopefully,

453
00:17:31,234 --> 00:17:34,434
everyone can learn and make changes and just

454
00:17:34,434 --> 00:17:37,474
love their best lives because I know from

455
00:17:37,474 --> 00:17:39,487
my own experience, being 51.

456
00:17:39,726 --> 00:17:41,075
I feel better now and I did when

457
00:17:41,154 --> 00:17:43,377
I was anyone, and I want that for

458
00:17:43,377 --> 00:17:44,433
everyone too. So,

459
00:17:44,806 --> 00:17:45,997
yeah, I go do it.

460
00:17:47,522 --> 00:17:49,193
Have a beautiful rest of your day, and

461
00:17:49,352 --> 00:17:50,387
I will see you next time.