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Speaker 1: I get a team. I hope you're great. Move that

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Speaker 1: microphone a little bit closer. Sorry about that noise. Just

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Speaker 1: leave that in whoever's editing this, because that's how we roll.

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Speaker 1: It's harps. I hope you're great. It's let me move

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Speaker 1: my drink. It's one twenty eight. It's one twenty eighth, Sunday, AVO.

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Speaker 1: It's been an interesting day in the world of news

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Speaker 1: and politics. Anyway, I won't talk about that, because I'm

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Speaker 1: talking about something interesting today and something that is broadly

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Speaker 1: relevant and something that is very familiar to me, and

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Speaker 1: something that I have spent a lot of my life

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Speaker 1: invested in and talking about and helping people with. And

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Speaker 1: that is the process of getting our process challenge of

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Speaker 1: getting our mind where it needs to be, to get

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Speaker 1: our body where we want it to be. So this

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Speaker 1: is a little bit of revision for some of you.

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Speaker 1: I have definitely spoken about this multiple times over the

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Speaker 1: fifteen hundred plus episodes that I've been doing the show. However,

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Speaker 1: I still am asked regularly about the stuff that I'm

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Speaker 1: about to talk about, and it still seems that there

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Speaker 1: are a lot of people that listen to this that

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Speaker 1: maybe need a little bit more encouragement, support, clarification. So

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Speaker 1: if you're all over it, if you've nailed this stuff,

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Speaker 1: then enjoy the rest of your day. Carry on. I'll

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Speaker 1: see you tomorrow if you so choose to tune in.

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Speaker 1: Other than that, so, I want to talk about the

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Speaker 1: relationship between what happens in our head, thoughts, ideas, decisions,

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Speaker 1: what flows from those actions, reactions, and outcomes. I want

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Speaker 1: to talk about the way that our mind is essentially

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Speaker 1: the operating kind of EPI center for planet us as individuals.

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Speaker 1: And I want to talk about the importance of the

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Speaker 1: crucial importance of your thoughts, and I guess more broadly,

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Speaker 1: your mind, your psychology, you're thinking that whole internal landscape

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Speaker 1: in terms of the kind of results that you get

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Speaker 1: with your physical goals. I might be rambling a little bit.

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Speaker 1: I apologized, but I don't have any notes. I just

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Speaker 1: pressed go. So this is me just sitting in my

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Speaker 1: office freestyling. So the first book that I wrote a

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Speaker 1: long time ago, a terrible title. It was called Fattitude.

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Speaker 1: But I wrote that book a long time ago before

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Speaker 1: I could write really. I mean, it was an okay book.

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Speaker 1: I think I sold a few thousand, maybe more, but Anyway,

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Speaker 1: that's not the point. The point is that I wrote

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Speaker 1: that book as a reflection on, or a I guess,

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Speaker 1: an examination of, perhaps the role that our mind plays

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Speaker 1: in relation to changing our body, whatever that means for

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Speaker 1: us fitter, lena, lighter, stronger, healthier, more functional, less pain,

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Speaker 1: better posture, more movement, more cardiovascular fitness, strength, power, speed,

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Speaker 1: all of those variables of physiology that you've heard me

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Speaker 1: bang on about the role that the mind plays in

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Speaker 1: not only changing those variables, helping us look, feel, and

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Speaker 1: function better, but most importantly maintaining that over the long term.

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Speaker 1: So when I wrote that book, I was in my

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Speaker 1: thirties and I'm now sixty. When I had my first

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Speaker 1: epiphany around all of this stuff, I was a fourteen

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Speaker 1: year old, that kid at the swimming sports and as

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Speaker 1: you all know, or nearly all of you know, I

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Speaker 1: had a moment in time. And the moment in time

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Speaker 1: embarrassment and all of that. You've heard that too many times.

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Speaker 1: But the important part of that story is not that

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Speaker 1: my body changed. It's that I had an internal light bulb,

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Speaker 1: an epiphany, a moment in time, and as a result

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Speaker 1: of that internal kind of fucking explosion of emotions and

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Speaker 1: feelings and thoughts. I changed my operating system, and the

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Speaker 1: consequence of what happened in my mind and my emotions,

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Speaker 1: the consequence, the byproduct, was that my body changed. But

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Speaker 1: without that internal shift, without that moment in time, without

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Speaker 1: that personal revelation or epiphany a light bulb, without that

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Speaker 1: internal explosion of feelings and embarrassment and humiliation and also

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Speaker 1: curiosity and excitement and inspiration, I would never have got

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Speaker 1: in shape. Well, I definitely would for a long time.

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Speaker 1: But that internal shift was that was the catalyst. And

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Speaker 1: so I realized, as a young personal trainer, as a

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Speaker 1: young gym instructor, that I was barking up the wrong tree,

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Speaker 1: the wrong fitness tree, and so was almost everybody else.

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Speaker 1: I'm sure maybe a few people were doing it right.

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Speaker 1: And I still feel today that often times, in the

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Speaker 1: fitness space, the even the high performance space, the clinical space,

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Speaker 1: even the medical space, I think sometimes we do not

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Speaker 1: understand the importance that the mind plays, or how important

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Speaker 1: the mind is, I should say, in this physiological endeavor,

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Speaker 1: to be well, to be strong, to be fit, to

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Speaker 1: be lean, to be a high performer, to optimize our physiology,

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Speaker 1: to maximize our genetics, to change our body for the

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Speaker 1: better and keep it changed. We know that somebody can

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Speaker 1: have a great program, a great exercise program. They can

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Speaker 1: have great resources to use for that program. It could

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Speaker 1: be a gym or something else. They can have the

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Speaker 1: perfect nutritional plan slash diet written for them after much

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Speaker 1: consultation and negotiation with somebody with a fucking PhD In nutrition,

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Speaker 1: a dietitian. They can have all the lifestyle kind of

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Speaker 1: parameters measured out and structured and planned, and they can

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Speaker 1: have the to do list, and they can have everything.

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Speaker 1: But we also know that that person with all of

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Speaker 1: those great and potentially super valuable resources in place, we

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Speaker 1: also know that they can lose their way six days

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Speaker 1: into the process. They can lose motivation and stop a

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Speaker 1: week after they start. They can get emotionally in or

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Speaker 1: psychologically derailed. And so despite the fact that they have resources,

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Speaker 1: that they have a gym membership, that they have a

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Speaker 1: cheer squad, that they have knowledge, that they have a

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Speaker 1: reason today fucking give up. You know that I know

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Speaker 1: that this is not rare, this is common. What is rare,

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Speaker 1: what is really fucking rare, is that somebody has an

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Speaker 1: epiphany and then they make decisions, they change their operating system,

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Speaker 1: they build a new kind of process, they fully commit

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Speaker 1: to the process, and then they never stop. That's rare.

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Speaker 1: But if you said to everyone who joins a gym today,

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Speaker 1: everyone who goes on a diet in inverted commas today,

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Speaker 1: everyone who starts some kind of physical transformative process today,

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Speaker 1: is it your goal to get in shape and then

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Speaker 1: to lose your results, or to get in shape and

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Speaker 1: get out of shape? People would say, no, of course not.

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Speaker 1: Is it your goal to get lean and then put

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Speaker 1: on all the weight again? No? Is it your goal

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Speaker 1: to get fit then unfit? No? But that is in

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Speaker 1: the majority, that is what happens. So that is the

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Speaker 1: thing that we should be seeking to understand. That is

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Speaker 1: the thing that we need to lean into. Because if

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Speaker 1: it was only about having knowledge and resources and gyms

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Speaker 1: and personal trainers and fucking online whatever's right and podcasts

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Speaker 1: with buff eds like me talking about this shit, if

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Speaker 1: it was only about that, then nobody would be out

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Speaker 1: of shape. Everybody would be a fucking weapon, because we've

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Speaker 1: got more things to help us than ever. But the

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Speaker 1: truth is, you and I we're human. You and I

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Speaker 1: have a mind, You and I have emotions, I'm not

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Speaker 1: throwing you all me under the bus. I'm just talking

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Speaker 1: about the human experience. The truth is that you and I. Now,

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Speaker 1: if I say something about you and it's wrong, I apologize.

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Speaker 1: But I'm assuming you're like most, which could be an

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Speaker 1: erroneous assumption, but I'm going to keep going. So, more

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Speaker 1: than likely you've made dumb decisions, just like me. More

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Speaker 1: than likely you have embraced behaviors that are self sabotaging,

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Speaker 1: self destructive. More than likely, just like me, you've made

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Speaker 1: choices despite knowing better, to do something which is in

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Speaker 1: the moment at odds with your goals, at odds with

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Speaker 1: your values of health and wellness and high performance. More

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Speaker 1: than likely. Now, this doesn't make you bad, week or flawed.

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Speaker 1: This makes you human. This makes you like me. Now,

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Speaker 1: the challenge for you and me is not to be perfect.

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Speaker 1: Is not to be some kind of high performance fucking robot.

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Speaker 1: It's not to build a life that revolves around bland

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Speaker 1: fucking food and let us leaves and meditation and twenty

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Speaker 1: six hours sleep a day. It's about creating an operating

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Speaker 1: system and habits and behaviors that you and I can

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Speaker 1: gradually step into and make permanent or transfer from sometimes

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Speaker 1: behaviors into all the time healthy habits and maintain because

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Speaker 1: you don't want to get in and out of shape.

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Speaker 1: You don't want to get fit and then fat. You

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Speaker 1: don't want to be healthy and unhealthy. You don't want

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Speaker 1: to be the part time person. You have one body,

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Speaker 1: I have one body. You can't get another one. I

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Speaker 1: can't get another one. But one of the many challenges

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Speaker 1: that we humans have is that we are we are

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Speaker 1: curious creatures that are compelled at times to do so

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Speaker 1: certain things. And quite often we're compelled because we're inspired

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Speaker 1: or motivated, and so we make decisions and we do things,

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Speaker 1: and we start to get results, and then we get

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Speaker 1: a little bit excited, and then, for whatever reason, not

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Speaker 1: because we're broken or bad, but because we're human, we

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Speaker 1: lose motivation. When we lose motivation, we stop. But when

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Speaker 1: we've built an operating system that is truly hardwired into

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Speaker 1: our subconscious, when we have a way of doing and

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Speaker 1: being and living that isn't dependent on that psychological and

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Speaker 1: emotional state that we call inspirational motivation. When we have

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Speaker 1: that thing which is really hardwired into who and how

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Speaker 1: we are, then that need or that dependency to get

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Speaker 1: in that mindset or that emotional state of what we

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Speaker 1: call inspirational motivation. Then that goes to the wayside. We

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Speaker 1: don't need that. If it's there, it's great being inspired,

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Speaker 1: it's great being motivated. It's great. But my challenge in

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Speaker 1: your challenge is not to be motivated be inspired every day,

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Speaker 1: because that's fucking ridiculous, because nobody is that. Nobody is

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Speaker 1: that because we all have bad days, we all have

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Speaker 1: shit days, we all have peaks and troughs. Maybe half

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Speaker 1: your day's a troughs. Maybe sometimes you have a week

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Speaker 1: that's a trough. The challenge is not to have peaks

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Speaker 1: and troughs. The challenge is to be able to be

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Speaker 1: consistent with our choices and behaviors in a way that

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Speaker 1: reflects our goals and our values in terms of health

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Speaker 1: and fitness and nutrition and exercise. Our goal is to

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Speaker 1: be consistent in the middle of the inconsistency of motivation

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Speaker 1: and inspiration. Our goal is to be consistent amidst the

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Speaker 1: inconsistency of good days, inspired days, good weather, all of

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Speaker 1: those things. Our goal is to be able to keep

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Speaker 1: doing the things that we know that we need to

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Speaker 1: do when no one's looking, when no one's cheering, when

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Speaker 1: there's no praise, when there's no accolades, when there's no backslaps.

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Speaker 1: The dependence or the need that some adults have to

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Speaker 1: be constantly applauded and endorsed and congratulated for eating a

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Speaker 1: fucking salad is a reflection upon how resilient we're not.

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Speaker 1: We've become not more resilient. We've become less resilient. And

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Speaker 1: I'm not trying to be a hard ass. And it's

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Speaker 1: great to have a fan club and a cheer squad,

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Speaker 1: I guess, but it's not great to depend on it.

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Speaker 1: Like if I'm dependent on people telling me I'm amazing

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Speaker 1: for just doing the right thing by my body, well

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Speaker 1: I've just created a new dependency in a new addiction,

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Speaker 1: and now I've got another problem. If somebody says something

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Speaker 1: nice or supports or encourages, that's great. But if I

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Speaker 1: can't get out of bed and do what I need

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Speaker 1: to do without a fucking round of applause, then I'm

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Speaker 1: in trouble. My job, your job is to be able

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Speaker 1: to manage you. Your job is to be able to

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Speaker 1: manage your mind so that you can make good decisions

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Speaker 1: and do good things and create habits, opportunities, behaviors which

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Speaker 1: align with the things that you say matter most to you.

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Speaker 1: When you think about your body, do you genuinely want

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Speaker 1: I'm not talking about what you look like or what

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Speaker 1: you were, I'm not talking about numbers. But tell me

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Speaker 1: do you want a fit, strong, healthy, functional body? Really,

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Speaker 1: and nearly all of you are going to be saying yes,

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Speaker 1: I want that. If not outward inwardly right, good me too. Well.

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Speaker 1: The next question is what is required for that to happen?

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Speaker 1: What is required? Moving forward from you listening to this,

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Speaker 1: I know that the things that you need to do,

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Speaker 1: many of you, are not the things that you necessarily

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Speaker 1: want to do. I'm also well aware that many of

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Speaker 1: the things that you need to do to build your

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Speaker 1: best body, your best health state, your best immune system,

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Speaker 1: your best nervous system, cardiovascular system, respiratory system, end a

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Speaker 1: crime system to build a body and all its systems

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Speaker 1: that works optimally for you to live long and strong.

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Speaker 1: I know a lot of that shit's inconvenient, and that's

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Speaker 1: another matter of the mind. We love, We are addicted

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Speaker 1: to many of us convenience. I want to get in shape,

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Speaker 1: but I don't want to be inconvenienced. I want to

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Speaker 1: get in shape, but I don't want to be comfortable. Uncomfortable.

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Speaker 1: I should say, I want to get in shape, but

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Speaker 1: I want the reward without the work. I want the

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Speaker 1: destination without the journey. And bibbity bobby boo. I'm buying

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Speaker 1: that pill, that powder, that potion, because it'll get me

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Speaker 1: there quicker. Because I would rather something do the work

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Speaker 1: for me than me do the work right now. The

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Speaker 1: challenge for us, well, there are many challenges, but the

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Speaker 1: challenge for us I believe if you are like me

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Speaker 1: in that you have have and maybe have had for

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Speaker 1: a long time and interesting, Let's say tumultuous Let's say,

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Speaker 1: potentially at times toxic relationship with food. Let's say at

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Speaker 1: times that your relationship with your body, you know, vacillates

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Speaker 1: between love and hate, sometimes on an hourly basis. Let's

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Speaker 1: say that you are somebody like me who spent a

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Speaker 1: good deal of his life starting and stopping. Let's say

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Speaker 1: you're a person that, like me, has made excuses that

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Speaker 1: I wheeled out publicly as reasons like even as an

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Speaker 1: exercise scientist, as a gym owner, as a personal trainer,

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Speaker 1: there were periods of my life where I wasn't managing

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Speaker 1: my mind, I wasn't managing my choices and actions and

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Speaker 1: outcomes because I was doing dumb shit. I was telling

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Speaker 1: people lies about what I was doing because I didn't

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Speaker 1: want people to know that the guy that had all

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Speaker 1: the knowledge, that owned the gym, that allegedly was a

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Speaker 1: fucking expert, not an expert, by the way, but allegedly

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Speaker 1: couldn't keep his own shit together. I didn't want that,

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Speaker 1: but it was just true, that is what was happening.

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Speaker 1: I don't hate me for that. I hated me at

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Speaker 1: the time. I look back now with a modicum a

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Speaker 1: degree of compassion for that guy, because he was trying,

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Speaker 1: but I was trying, but it wasn't working, and I

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Speaker 1: wasn't working, and for me, among many other things, one

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Speaker 1: of the things that really helped me deal with the

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Speaker 1: thing that needed to be dealt with was that I

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Speaker 1: first needed to acknowledge what was real. And what was

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Speaker 1: real was I had a really unhealthy relationship with food.

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Speaker 1: What was real, what was true was I was inconsistent.

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Speaker 1: I would train like an Olympic athlete for six months

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Speaker 1: and then fall off the rails, the metaphoric rails or

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Speaker 1: wagon for two or three months. I'd gained ten kilos

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Speaker 1: in three months. I'd wear bigger, baggier tracksuits so people

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Speaker 1: wouldn't know. I'd bullshit myself, I'd bullshit others. I'd rationalize

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Speaker 1: bad behavior. I'd make bad decisions. I'd justify it to

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Speaker 1: myself and others if they found out, and then I

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Speaker 1: would just build lie upon lie. And I couldn't fucking

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Speaker 1: manage my mind or my emotions, or perhaps more accurately,

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Speaker 1: I didn't. I didn't. This is not, by the way,

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Speaker 1: I'm not. If I feel like, if it feels like

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Speaker 1: I'm yelling at you, I apologize. If I'm getting a

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Speaker 1: little too intense and too coachy, I apologize. But like,

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Speaker 1: I think it's some stage. I feel at some stage

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Speaker 1: we all need to go. Yeah, I get it. Look,

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Speaker 1: I could rationalize, justify, explain. You know, I'm busy, I've

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Speaker 1: got this going on, I've got that going on. And

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Speaker 1: I'm not saying that those things are not real. I'm

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Speaker 1: not saying that easy. I'm not saying that it's comfortable

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Speaker 1: or painless. I'm not saying that you don't have a situation, circumstance,

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Speaker 1: you know, confounding variables that make it hard. I'm fully

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Speaker 1: cognizant that for many people, this is a fucking really

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Speaker 1: hard thing to do. It's a really hard thing to

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Speaker 1: do to actually own up, step up, look up, and

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Speaker 1: just do the things for once and all, and to

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Speaker 1: stop bullshiting ourselves. I get it. I truly know how

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Speaker 1: hard that is firsthand experience, but also secondhand experience working

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Speaker 1: with thousands of people. This is why years ago I

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Speaker 1: pretty much stopped talking about anatomy and physiology and nutrition

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Speaker 1: and all of those things to any great extent, because

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Speaker 1: I recognize that my role was really to help people

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Speaker 1: understand the power of the mind and thoughts and choices

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Speaker 1: and habits and you know, self talk and all of

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Speaker 1: this stuff which drives the behaviors, which drives the outcomes. Yes,

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Speaker 1: anatomy and physiology and biomechanics and energy systems and nutrition

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Speaker 1: and micro and macros. And I can talk about that

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Speaker 1: till I'm blue in the face, and I can educate

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Speaker 1: the shit out of you. Guess what makes no fucking

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Speaker 1: difference if you don't apply it. And this is the problem.

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Speaker 1: We're the most informed. Yes, we're a bit confused at

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Speaker 1: times too, but we've got more information, inspiration, education, research,

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Speaker 1: universities doing shit. We've got so much stuff. But guess

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Speaker 1: what we don't have awareness. Guess what. We don't have

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Speaker 1: people applying this stuff consistently. Guess what we don't have resilience.

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Speaker 1: Guess what we don't have self control discipline because they're outdated.

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Speaker 1: Self control and discipline. Oh my god, what is this

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Speaker 1: the seventies? You old man, Shut the fuck up. Give

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Speaker 1: me an app give me a pill, give me a shortcut,

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Speaker 1: give me a hack, give me a fucking pill. Like

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Speaker 1: this is the problem in all of our avoidance of

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Speaker 1: the real issues. The real issues are we make shit decisions.

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Speaker 1: We knowingly do things that are bad for our body.

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Speaker 1: We knowingly make decisions which we're well aware are inconsistent

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Speaker 1: with who we want to be and how we want

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Speaker 1: to be. I'm not going to bang on forever because

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Speaker 1: I think I've made my point, but I just want to.

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Speaker 1: I don't know, so this has going up on a Monday.

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Speaker 1: I think I'm recording this on a Sunday. I just

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Speaker 1: want to encourage you. I want to encourage you in

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Speaker 1: a loving and compassionate way, but also in a direct

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Speaker 1: and honest way to reflect if you're one of those.

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Speaker 1: By the way, this might just be interesting but not

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Speaker 1: relevant for you, or it might be boring. But if

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Speaker 1: this is interesting for you and also relevant for you,

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Speaker 1: like think about how much time you have already wasted

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Speaker 1: not doing what you know you should do. In a minute,

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Speaker 1: And I've said this many times, but it is just true.

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Speaker 1: In a minute, in a metaphoric minute, you're going to

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Speaker 1: open your eyes and it's going to be twenty twenty nine,

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Speaker 1: and you're going to be five years older, and your

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Speaker 1: body is going to be way better. You're going to

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Speaker 1: be stronger, healthier, fitter, leaner, whatever it is that you

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Speaker 1: need to be, performing better, better, immune system blah blah,

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Speaker 1: or the opposite, or you're going to be somewhere in

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Speaker 1: the middle. What you do today and tomorrow, the decisions

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Speaker 1: that you and I make, the action that you and

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Speaker 1: I take, the discipline, the self control, the awareness, the

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Speaker 1: courage that you and I can activate, These things matter

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Speaker 1: now for our future. If you want in one, two

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Speaker 1: five years to look feel, function different, be different, and

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Speaker 1: not for a minute, not for a wedding and not

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Speaker 1: for an event, and not to look good in an outfit,

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Speaker 1: not to get approval and not to fucking you get

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Speaker 1: some kind of accolade, but you really want to do that,

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Speaker 1: and you just want to from a cellular level up,

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Speaker 1: from a psychological and emotional level out. You want to

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Speaker 1: become that different person. You really want to reinvent yourself mentally, emotionally, physiologically, behaviorally, sociologically.

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Speaker 1: You really want to reinvent yourself and become that version

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Speaker 1: of yourself that makes you proud. Then maybe this is

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Speaker 1: the start for you.