Aug. 17, 2022
The Self Coaching Model [Ep. 4]
![The Self Coaching Model [Ep. 4]](https://getpodpage.com/image_transform_gate_v3/E1_EJKOpPz61G0yGi1QnDXHwYAmJrTpgP3E1C1NDoVs=/?image_url=https%3A%2F%2Fstorage.buzzsprout.com%2F2tavsdk1n1zbily8m4x2vdni53lb%3F.jpg&w=1200&h=630&fill=blur "The Self Coaching Model [Ep. 4]")
The Self Coaching Model, developed by Brooke Castillo of the Life Coach School, is the foundational coaching tool I use with all my clients. In this episode, I give you a quick and dirty overview of how to start implementing this tool in your life! It takes practice and more practice and usually a lot of checking with a coach to get your models just right. But you can start with this episode and my free downloadable worksheet!
Key takeaways:
- Definitions of each line of the model
- How to coach yourself
- Your thoughts create your feelings!
- The results in your life are actually created by your thoughts, not circumstances.
More from Well with Lisa:
- FREE self coaching model worksheet
- Schedule a free session: wellwithlisa.as.me
- Subscribe: podcast.wellwithlisa.com
- Your Go-To Meal Guide: grab it HERE
- Instagram: @well_with_lisa
More from Well with Lisa:
- Schedule a free session: wellwithlisa.as.me
- Your Go-To Meal Guide: grab it HERE
- Instagram: @well_with_lisa
Transcript
WEBVTT
00:00:03.793 --> 00:00:10.692
Welcome to Eat Well, Think Well, Live Well; the podcast for women who want to lose weight, but are tired of counting and calculating all the food.
00:00:11.323 --> 00:00:12.882
I'm your host, Lisa Salsbury.
00:00:13.272 --> 00:00:18.932
I'm a certified health and weight loss coach and life coach, and most importantly a recovered chronic dieter.
00:00:19.542 --> 00:00:25.483
I'll teach you to figure out why you are eating when you aren't hungry, instead of worrying so much about what you are eating.
00:00:28.301 --> 00:00:28.931
Hi, everyone.
00:00:28.931 --> 00:00:30.402
Welcome to episode four.
00:00:30.821 --> 00:00:36.972
I got to say that I hesitated to start publishing this podcast in August because I knew I had an out of town trip planned.
00:00:37.451 --> 00:00:40.932
So I would have to have a few episodes done ahead and scheduled.
00:00:40.932 --> 00:00:45.731
So when you hear this, I will be in Germany with my sisters and my mom.
00:00:45.792 --> 00:00:49.542
And I'm sure I can confidently say we're having a great time.
00:00:49.991 --> 00:00:52.002
I'm probably posting a few things on my stories.
00:00:52.002 --> 00:00:53.262
If you're interested in seeing.
00:00:53.534 --> 00:00:56.384
Any of my travels, you can go follow me on Instagram.
00:00:56.414 --> 00:01:03.704
I'm well_with_lisa over there, but the links are always in all of my show notes.
00:01:04.054 --> 00:01:05.914
Before we jump into today's episode.
00:01:05.914 --> 00:01:09.304
I wanted to let you know about a giveaway that I am doing for the podcast.
00:01:09.692 --> 00:01:17.703
Each person that leaves me a review and hopefully a five star rating on apple podcasts and sends me a screenshot.
00:01:17.793 --> 00:01:20.006
I will send you a Starbucks gift card.
00:01:20.335 --> 00:01:21.536
So this is not a drawing.
00:01:21.566 --> 00:01:24.266
It's not like a random sweepstakes or anything.
00:01:24.325 --> 00:01:27.566
Everyone that leaves me every review will get a gift card.
00:01:27.566 --> 00:01:31.465
So that's just a little bonus for you because I'd really love to know what you think.
00:01:31.495 --> 00:01:36.085
And if you're enjoying the podcast, we are welcome to leave topic requests.
00:01:36.415 --> 00:01:39.506
In that review as well, but like I said, a five star rating.
00:01:39.865 --> 00:01:42.055
On apple podcasts really helps me out.
00:01:42.552 --> 00:01:45.432
So I just want to say thanks for doing that and taking your time.
00:01:45.432 --> 00:01:46.932
So I'll get your drink this morning.
00:01:47.355 --> 00:01:49.995
Oh, and you can send that screenshot to me by email.
00:01:50.025 --> 00:02:10.612
the address is hello@wellwithlisa.com or you can just dm it on instagram let's jump into today's topic what i have for you on the podcast today is the self coaching model as much as the first few tools I taught you with the hunger scale and the practical plan are essential with my clients specifically for weight loss.
00:02:11.212 --> 00:02:17.932
The self-coaching model is the underlying tool that we use as the foundation for all types of coaching.
00:02:18.383 --> 00:02:22.252
So this is my life coaching certification.
00:02:22.312 --> 00:02:27.443
This is the self coaching model that was developed by Brooke Castillo of the life coach school.
00:02:27.861 --> 00:02:29.331
which is where I'm certified.
00:02:29.782 --> 00:02:31.521
You may have heard her podcast.
00:02:31.521 --> 00:02:33.951
It's the life coach school podcast.
00:02:34.012 --> 00:02:36.831
And so she talks about the model pretty frequently.
00:02:37.162 --> 00:02:43.431
It's based on cognitive behavior theory, and it's a way to see how your brain works.
00:02:43.852 --> 00:02:47.901
It's a tool to use to see where your results are coming from.
00:02:48.262 --> 00:02:53.602
Not a tool to judge your thoughts and you'll see what I mean as we go along.
00:02:54.111 --> 00:03:01.401
So, if you're familiar with other life coach school certified coaches, you've heard this tool before, but I'm going to teach it to you as a beginner.
00:03:01.401 --> 00:03:05.338
So you might hear something new, even if you're familiar with the model.
00:03:05.338 --> 00:03:07.468
So I encourage you to still listen in.
00:03:08.368 --> 00:03:17.519
If you happen to be in a place where you can write, you can get a piece of paper and write down the left side of your paper, the letters C T F.
00:03:18.058 --> 00:03:21.598
A R and if you can't take notes, I'll let you know.
00:03:21.598 --> 00:03:25.199
At the end of the episode, how to get a downloadable worksheet for this tool.
00:03:25.889 --> 00:03:30.359
So the first letter is C and it stands for circumstance.
00:03:30.658 --> 00:03:32.878
This is the foundation of the model.
00:03:33.179 --> 00:03:38.429
We have to know what the facts are, but this is trickier than you might think.
00:03:39.278 --> 00:03:42.188
The circumstances are things we can prove in a court of law.
00:03:42.669 --> 00:03:52.391
Things that like 20 people in a room would agree on or things that are universal laws so, for example, the temperature outside is a circumstance.
00:03:52.572 --> 00:04:01.741
Your scale weight is a circumstance, just the numbers, the math of it, because that's a measure of your gravitational pole at that moment in time and gravity as a universal law.
00:04:02.491 --> 00:04:09.241
Other people also go in your circumstance line, their exact words, or a clinical description of their behavior.
00:04:10.111 --> 00:04:19.442
The goal when identifying the circumstance is to keep it as completely factual as possible, which means no dramatic descriptive words or labeling of people.
00:04:20.012 --> 00:04:24.242
Again, this will make more sense as we get into the next line, which is the T line.
00:04:24.302 --> 00:04:26.221
And that stands for thoughts.
00:04:26.701 --> 00:04:28.951
Thoughts are the sentences in our brain.
00:04:29.461 --> 00:04:33.841
It's the meaning our brains give to the circumstances in our lives.
00:04:34.591 --> 00:04:42.901
Sometimes we are aware or intentionally thinking these thoughts, but often thoughts are just coming from our lower brain.
00:04:43.382 --> 00:04:47.971
Or just out of habit, we think thoughts because we've always thought that.
00:04:48.632 --> 00:04:49.922
Let's get into some examples.
00:04:49.922 --> 00:04:55.052
So if it's 85 degrees out, that number goes in the sea line, the circumstance line.
00:04:55.831 --> 00:04:57.451
Then we have a thought about it.
00:04:57.781 --> 00:04:59.791
So do you think, man, it's hot out here.
00:05:00.362 --> 00:05:03.271
Or do you think I'm so glad we're cooling off?
00:05:04.081 --> 00:05:06.422
I've had both of these thoughts with this same temperature.
00:05:06.872 --> 00:05:09.031
After several days over a hundred degrees here.
00:05:09.031 --> 00:05:11.341
I'm so glad to see 85.
00:05:11.942 --> 00:05:18.752
But at the beginning of the summer when I'm not used to it yet, I know I'm thinking how hot it is when it's 85 degrees.
00:05:19.291 --> 00:05:22.831
So the circumstance is the weather, the temperature.
00:05:23.252 --> 00:05:25.351
But I have a different thought about it.
00:05:25.831 --> 00:05:32.581
Based on what my experience has been either the days before the months before what I'm doing that day.
00:05:33.242 --> 00:05:34.232
I have different thoughts.
00:05:34.232 --> 00:05:37.651
I make that circumstance means something different.
00:05:37.651 --> 00:05:37.711
Okay.
00:05:38.461 --> 00:05:40.922
So what about an example with other people?
00:05:41.192 --> 00:05:44.101
Say your husband says, I don't want to go out for pizza tonight.
00:05:44.552 --> 00:05:47.612
Those words go in the circumstance line.
00:05:48.242 --> 00:05:49.922
Has been says, blah, blah, blah.
00:05:50.312 --> 00:05:54.721
Then you make that mean something in your brain, so maybe you think, oh good.
00:05:54.721 --> 00:05:55.322
Neither do I.
00:05:55.322 --> 00:05:56.372
That was the kids' idea.
00:05:57.112 --> 00:06:01.041
Or maybe you think, oh, he always wants me to cook dinner.
00:06:01.435 --> 00:06:04.254
Usually when we are talking about other people.
00:06:04.524 --> 00:06:07.194
We want to put things in the circumstance line.
00:06:07.225 --> 00:06:09.834
Like my husband wants me to make dinner every night.
00:06:10.314 --> 00:06:14.154
But unless those are his actual words, that's going to be a thought.
00:06:14.514 --> 00:06:16.704
All he said was he didn't want pizza.
00:06:17.004 --> 00:06:19.824
He could have been thinking because I want Mexican food.
00:06:20.336 --> 00:06:24.324
Or he could be thinking, I just rather stay home and make myself a sandwich.
00:06:24.935 --> 00:06:29.286
Chances are he isn't thinking, I just want you to make me dinner, right?
00:06:29.466 --> 00:06:31.235
I mean, maybe he is, I don't know.
00:06:31.266 --> 00:06:34.235
I don't know your husband, but the thing is that you.
00:06:34.475 --> 00:06:36.995
I don't know what his thoughts are either.
00:06:36.995 --> 00:06:41.795
So that's why his words only go in the circumstance line.
00:06:41.865 --> 00:06:51.675
Your thought about what his words are, is up to you So we have lots of thoughts too, about our own bodies.
00:06:51.795 --> 00:06:52.815
These are big ones.
00:06:53.384 --> 00:06:56.595
And these, we especially want to put in the circumstance line.
00:06:57.165 --> 00:06:59.535
Thoughts, like I need to lose weight.
00:07:00.074 --> 00:07:02.355
Or I look fat in these jeans.
00:07:02.985 --> 00:07:05.204
My clients want to argue with me about these.
00:07:05.235 --> 00:07:06.045
They say, no.
00:07:06.285 --> 00:07:08.595
But look, look where I am on this chart.
00:07:09.091 --> 00:07:10.826
I should definitely lose weight.
00:07:11.608 --> 00:07:15.028
Or look, I'm bigger than my sister in this picture.
00:07:15.778 --> 00:07:18.658
But I promise you all, these are thoughts.
00:07:18.838 --> 00:07:21.447
The circumstance is simply your scale weight.
00:07:21.538 --> 00:07:23.697
It's the math of the situation.
00:07:24.327 --> 00:07:27.237
The number on the scale is your gravitational pole.
00:07:27.627 --> 00:07:29.127
On the earth at that moment in time.
00:07:29.187 --> 00:07:37.471
I think I already gave you that definition, but that's the only fact about your body that can be proven in a court of law because time and time again.
00:07:37.920 --> 00:07:43.411
I have clients whose current weight is at another client's goal weight.
00:07:43.836 --> 00:07:48.062
And this is how we know That all those statements about your body.
00:07:48.875 --> 00:07:49.774
Those are thoughts.
00:07:50.165 --> 00:07:54.935
Because if it were required that we have these thoughts at certain numbers.
00:07:55.235 --> 00:07:58.444
Then when we were at certain numbers, we would all have those same thoughts.
00:07:58.475 --> 00:07:59.464
If those were facts.
00:07:59.855 --> 00:08:04.668
But they're not, we make the number mean different things, depending on who we are.
00:08:05.088 --> 00:08:07.699
What we've been in the past, what we think we should be.
00:08:08.119 --> 00:08:20.108
All of that comes into play when we have thoughts about the number You've probably noticed that each of these thoughts I've given you in these examples makes, makes you react in a different way.
00:08:20.648 --> 00:08:26.798
That brings us to the next line in the model, the F line, which stands for feeling.
00:08:27.487 --> 00:08:29.798
Just a single word goes in this line.
00:08:29.798 --> 00:08:35.018
And it's the feeling that is experienced as a direct result of the thought.
00:08:35.528 --> 00:08:40.927
You can also call this an emotion and it's simply the vibration that goes through the body.
00:08:41.048 --> 00:08:44.707
When we think a thought and there are actual chemicals released.
00:08:45.368 --> 00:08:50.467
Think about the way your body actually feels when you think some of these different thoughts.
00:08:51.038 --> 00:08:55.508
Those are emotions and we can actually learn to identify them in the body.
00:08:56.168 --> 00:09:01.868
One of the easiest examples I think is being nervous because many of us feel it the same way.
00:09:02.288 --> 00:09:07.567
So let's say the circumstance is you're giving a public talk and you think, Ooh, I hope I don't mess up.
00:09:07.597 --> 00:09:09.128
I hate public speaking.
00:09:09.727 --> 00:09:11.408
And then you feel nervous.
00:09:12.097 --> 00:09:15.248
What does this vibration of emotion create?
00:09:15.727 --> 00:09:20.587
You feel butterflies in your stomach, you might feel jitters running down your arms.
00:09:20.648 --> 00:09:24.337
Maybe you're unable to keep your body still your leg bounces.
00:09:25.028 --> 00:09:27.457
All of this is your body's reaction to that thought.
00:09:27.457 --> 00:09:31.207
And then that emotional vibration called nervous.
00:09:31.957 --> 00:09:37.807
I can't say this enough, what we think creates how we feel our thoughts.
00:09:38.288 --> 00:09:39.668
Create our feelings.
00:09:40.717 --> 00:09:46.988
You've probably given other talks where you haven't been as nervous and it's not because you stopped, hated public speaking.
00:09:47.437 --> 00:09:50.857
You just think different things like I've got this.
00:09:51.187 --> 00:09:53.077
I actually know this material really well.
00:09:53.467 --> 00:09:54.817
I'm looking forward to.
00:09:55.038 --> 00:09:57.107
Educating these people on this subject.
00:09:58.307 --> 00:10:00.528
You change throughout your life.
00:10:00.587 --> 00:10:02.898
Sometimes you go from hating it to loving it.
00:10:02.957 --> 00:10:04.398
And sometimes it's the opposite.
00:10:05.057 --> 00:10:08.658
But it's how you're thinking about giving that talk.
00:10:08.717 --> 00:10:12.378
That's creating either nervous or confidence.
00:10:13.278 --> 00:10:18.437
So that brings us to the next step in the model, which is the A line it stands for action.
00:10:19.184 --> 00:10:24.495
Those feelings created by your thoughts, then become the fuel for our actions.
00:10:25.424 --> 00:10:29.085
Everything we do is because of how our thoughts make us feel.
00:10:29.565 --> 00:10:34.154
In that action line, we put our behavior, our reactions and our inaction.
00:10:34.184 --> 00:10:37.815
So procrastination or avoidance goes here in the action line as well.
00:10:38.715 --> 00:10:43.365
Simply put, we don't take excellent actions from very negative feelings.
00:10:43.548 --> 00:10:47.208
Like, if we think, if I just hate my body enough, I'll go to the gym more.
00:10:47.778 --> 00:10:50.509
But when we are thinking, I hate my body.
00:10:50.869 --> 00:10:53.028
Thought we feel discouraged.
00:10:53.359 --> 00:10:59.808
Feeling, and the action we take is usually to sit on the couch, eat a snack, cry, avoid our work.
00:11:00.438 --> 00:11:01.249
You get the idea.
00:11:01.729 --> 00:11:05.899
We don't jump up and go for a run when we are feeling discouraged.
00:11:06.438 --> 00:11:11.538
That action comes from a different thought that creates feelings like determination, commitment, or resolve.
00:11:11.995 --> 00:11:15.806
When we look at our actions, we can see then the results in our life.
00:11:15.836 --> 00:11:18.775
And that's the last line of the model, the R line.
00:11:19.556 --> 00:11:20.426
Here's the kicker.
00:11:20.936 --> 00:11:25.946
You will always see the connection between the result line and the thought line.
00:11:26.846 --> 00:11:30.086
We want to believe that our results come from our circumstances.
00:11:30.625 --> 00:11:34.346
But that leaves us with little to zero control over our lives.
00:11:34.855 --> 00:11:41.216
If we have to wait around for the weather or the politicians or our children to change so that we can have a different emotion.
00:11:41.635 --> 00:11:44.155
We will queue waiting for a very, very long time.
00:11:45.086 --> 00:11:48.206
What we do have control over is our thoughts.
00:11:48.265 --> 00:11:50.666
And this is actually very good news.
00:11:51.145 --> 00:11:57.086
Sometimes when I teach the model, people are discouraged because they think I am telling them that everything is their fault.
00:11:57.535 --> 00:12:00.686
And in some way, they are to blame for everything bad in their life.
00:12:01.255 --> 00:12:04.796
But again, the model is actually good news.
00:12:04.826 --> 00:12:06.806
If results are your responsibility.
00:12:07.405 --> 00:12:09.505
You are the one that can actually change them.
00:12:09.775 --> 00:12:11.155
You have the power.
00:12:11.635 --> 00:12:17.605
So when you really learn the model and start using it, you will actually feel totally empowered by it, which is why.
00:12:17.635 --> 00:12:18.655
Of course, I love it.
00:12:19.285 --> 00:12:23.725
So let's go through some examples of how to actually use the model to coach yourself.
00:12:24.206 --> 00:12:28.556
Because I want you to be able to use this tool the way I use it with clients.
00:12:28.556 --> 00:12:33.686
So I'm going to give you the exact, like step-by-step method that I do with them.
00:12:33.716 --> 00:12:40.806
So the first step is to do a thought, download all this is, is sort of a stream of conscience or just journaling.
00:12:41.255 --> 00:12:43.145
You just get all your thoughts down on paper.
00:12:43.145 --> 00:12:45.635
So you just empty your brain out onto some paper.
00:12:46.025 --> 00:12:50.316
I usually do this with pen and paper, but if you do better with typing, that's fine too.
00:12:50.586 --> 00:12:53.556
Probably not on your phone unless you're in a pinch and have nothing else.
00:12:53.556 --> 00:13:01.745
But usually this is on one or two main topics, things that you have on your mind, but you can write as much or as little as you want to write.
00:13:02.470 --> 00:13:06.549
And then you're going to go back through and pick out any thought that you want.
00:13:07.179 --> 00:13:10.269
There is no wrong thought to pick when doing a model.
00:13:10.750 --> 00:13:20.200
But most of my clients pick the one that's giving the strongest emotion or the one that seems repeated in different ways throughout the thought download.
00:13:20.200 --> 00:13:23.889
And you'll notice that you'll notice the same kind of thought being repeated.
00:13:24.460 --> 00:13:29.230
So next, we're going to identify what our unintentional model.
00:13:29.620 --> 00:13:34.240
Is, this is the model that's running without our awareness or our intention.
00:13:34.840 --> 00:13:41.889
So you plug that into the model in the T-Line that thought and identify the circumstance that it's going with.
00:13:42.070 --> 00:13:44.860
So I pulled up a recent model I did with a client.
00:13:44.860 --> 00:13:46.899
So I have a real life example here.
00:13:47.289 --> 00:13:55.090
So the circumstance was a vacation she had recently been on and she said it's too hard and complicated to stay on plan.
00:13:55.870 --> 00:14:03.159
And we pick this thought because it also came up for her when she is sick, or even when she's thinking about an upcoming trip.
00:14:03.159 --> 00:14:08.769
So it was a thought that keeps coming up for her that it's just too hard or complicated to stay on plan.
00:14:09.190 --> 00:14:11.710
And that was just coming up unintentionally.
00:14:12.399 --> 00:14:14.470
Her feeling was defeated.
00:14:15.155 --> 00:14:19.115
From that feeling we put in her action line that she didn't plan her food.
00:14:19.206 --> 00:14:21.306
She over eight at meal times.
00:14:21.666 --> 00:14:23.796
Trying to kind of compensate for that feeling.
00:14:24.155 --> 00:14:27.096
And she was doing a lot of might as well eat.
00:14:27.546 --> 00:14:31.806
Which that's like, well, I've already messed up, so I'm might as well make it worse.
00:14:31.885 --> 00:14:34.046
Why not just pile more food on top of that.
00:14:34.076 --> 00:14:34.436
Right.
00:14:34.436 --> 00:14:36.115
So that's kind of the might as well eat.
00:14:37.105 --> 00:14:38.696
Can you see what her result was then?
00:14:39.086 --> 00:14:40.135
From all these actions.
00:14:40.706 --> 00:14:45.385
What we wrote in her result line was it's hard to meet my goals.
00:14:46.100 --> 00:14:51.860
See how those actions not planning, overeating, not paying attention.
00:14:51.860 --> 00:14:54.659
It makes it hard to meet her weight loss goals.
00:14:55.710 --> 00:14:59.669
But it comes from that thought it's hard to stay on plan.
00:15:00.360 --> 00:15:01.830
And that resulted in.
00:15:01.830 --> 00:15:03.330
It's hard to meet my goals.
00:15:04.139 --> 00:15:06.840
'cause it's hard to meet weight loss goals when you aren't planning.
00:15:06.889 --> 00:15:10.490
And when you're eating food in the amounts that makes your body feel terrible.
00:15:11.059 --> 00:15:14.179
So since she had upcoming trips and she knew this thought would come up again.
00:15:14.570 --> 00:15:18.080
Then, what we did is to create an intentional model.
00:15:18.620 --> 00:15:27.950
Because once she realized, like the reason it was hard for her to meet her goals was because of this thought, this thought kept coming up in lots of situations.
00:15:27.980 --> 00:15:28.789
It's just hard.
00:15:29.570 --> 00:15:31.190
It's just hard to make a plan.
00:15:31.220 --> 00:15:32.659
It's hard to stick to my plan.
00:15:32.720 --> 00:15:36.019
And then she was making it hard to reach her goals.
00:15:36.679 --> 00:15:43.789
So, um, let me just interject here and say that the coaching I do is actually not just positive thinking.
00:15:43.789 --> 00:15:51.679
So when we're thinking about moving into our intentional model, I don't help you just think positive thoughts about every situation.
00:15:52.220 --> 00:15:54.379
Sometimes we create discomfort on purpose.
00:15:55.190 --> 00:15:58.379
Because discomfort really is the currency of our dreams.
00:15:58.379 --> 00:16:00.629
That's a little Brooke Castillo ism there for you.
00:16:01.320 --> 00:16:04.529
But what we do here is intentional thinking.
00:16:04.799 --> 00:16:05.700
We create thoughts.
00:16:05.730 --> 00:16:10.620
We want to think intentionally on purpose to create the results that we want.
00:16:10.889 --> 00:16:18.029
So after we see what's going on in our brains with that unintentional model, we want to start directing it intentionally.
00:16:18.029 --> 00:16:21.809
And we do that first by creating an intentional model.
00:16:22.409 --> 00:16:23.909
So we move on.
00:16:23.909 --> 00:16:26.100
The circumstance stays the same.
00:00:03.793 --> 00:00:10.692
00:00:11.323 --> 00:00:12.882
00:00:13.272 --> 00:00:18.932
00:00:19.542 --> 00:00:25.483
00:00:28.301 --> 00:00:28.931
00:00:28.931 --> 00:00:30.402
00:00:30.821 --> 00:00:36.972
00:00:37.451 --> 00:00:40.932
00:00:40.932 --> 00:00:45.731
00:00:45.792 --> 00:00:49.542
00:00:49.991 --> 00:00:52.002
00:00:52.002 --> 00:00:53.262
00:00:53.534 --> 00:00:56.384
00:00:56.414 --> 00:01:03.704
00:01:04.054 --> 00:01:05.914
00:01:05.914 --> 00:01:09.304
00:01:09.692 --> 00:01:17.703
00:01:17.793 --> 00:01:20.006
00:01:20.335 --> 00:01:21.536
00:01:21.566 --> 00:01:24.266
00:01:24.325 --> 00:01:27.566
00:01:27.566 --> 00:01:31.465
00:01:31.495 --> 00:01:36.085
00:01:36.415 --> 00:01:39.506
00:01:39.865 --> 00:01:42.055
00:01:42.552 --> 00:01:45.432
00:01:45.432 --> 00:01:46.932
00:01:47.355 --> 00:01:49.995
00:01:50.025 --> 00:02:10.612
00:02:11.212 --> 00:02:17.932
00:02:18.383 --> 00:02:22.252
00:02:22.312 --> 00:02:27.443
00:02:27.861 --> 00:02:29.331
00:02:29.782 --> 00:02:31.521
00:02:31.521 --> 00:02:33.951
00:02:34.012 --> 00:02:36.831
00:02:37.162 --> 00:02:43.431
00:02:43.852 --> 00:02:47.901
00:02:48.262 --> 00:02:53.602
00:02:54.111 --> 00:03:01.401
00:03:01.401 --> 00:03:05.338
00:03:05.338 --> 00:03:07.468
00:03:08.368 --> 00:03:17.519
00:03:18.058 --> 00:03:21.598
00:03:21.598 --> 00:03:25.199
00:03:25.889 --> 00:03:30.359
00:03:30.658 --> 00:03:32.878
00:03:33.179 --> 00:03:38.429
00:03:39.278 --> 00:03:42.188
00:03:42.669 --> 00:03:52.391
00:03:52.572 --> 00:04:01.741
00:04:02.491 --> 00:04:09.241
00:04:10.111 --> 00:04:19.442
00:04:20.012 --> 00:04:24.242
00:04:24.302 --> 00:04:26.221
00:04:26.701 --> 00:04:28.951
00:04:29.461 --> 00:04:33.841
00:04:34.591 --> 00:04:42.901
00:04:43.382 --> 00:04:47.971
00:04:48.632 --> 00:04:49.922
00:04:49.922 --> 00:04:55.052
00:04:55.831 --> 00:04:57.451
00:04:57.781 --> 00:04:59.791
00:05:00.362 --> 00:05:03.271
00:05:04.081 --> 00:05:06.422
00:05:06.872 --> 00:05:09.031
00:05:09.031 --> 00:05:11.341
00:05:11.942 --> 00:05:18.752
00:05:19.291 --> 00:05:22.831
00:05:23.252 --> 00:05:25.351
00:05:25.831 --> 00:05:32.581
00:05:33.242 --> 00:05:34.232
00:05:34.232 --> 00:05:37.651
00:05:37.651 --> 00:05:37.711
00:05:38.461 --> 00:05:40.922
00:05:41.192 --> 00:05:44.101
00:05:44.552 --> 00:05:47.612
00:05:48.242 --> 00:05:49.922
00:05:50.312 --> 00:05:54.721
00:05:54.721 --> 00:05:55.322
00:05:55.322 --> 00:05:56.372
00:05:57.112 --> 00:06:01.041
00:06:01.435 --> 00:06:04.254
00:06:04.524 --> 00:06:07.194
00:06:07.225 --> 00:06:09.834
00:06:10.314 --> 00:06:14.154
00:06:14.514 --> 00:06:16.704
00:06:17.004 --> 00:06:19.824
00:06:20.336 --> 00:06:24.324
00:06:24.935 --> 00:06:29.286
00:06:29.466 --> 00:06:31.235
00:06:31.266 --> 00:06:34.235
00:06:34.475 --> 00:06:36.995
00:06:36.995 --> 00:06:41.795
00:06:41.865 --> 00:06:51.675
00:06:51.795 --> 00:06:52.815
00:06:53.384 --> 00:06:56.595
00:06:57.165 --> 00:06:59.535
00:07:00.074 --> 00:07:02.355
00:07:02.985 --> 00:07:05.204
00:07:05.235 --> 00:07:06.045
00:07:06.285 --> 00:07:08.595
00:07:09.091 --> 00:07:10.826
00:07:11.608 --> 00:07:15.028
00:07:15.778 --> 00:07:18.658
00:07:18.838 --> 00:07:21.447
00:07:21.538 --> 00:07:23.697
00:07:24.327 --> 00:07:27.237
00:07:27.627 --> 00:07:29.127
00:07:29.187 --> 00:07:37.471
00:07:37.920 --> 00:07:43.411
00:07:43.836 --> 00:07:48.062
00:07:48.875 --> 00:07:49.774
00:07:50.165 --> 00:07:54.935
00:07:55.235 --> 00:07:58.444
00:07:58.475 --> 00:07:59.464
00:07:59.855 --> 00:08:04.668
00:08:05.088 --> 00:08:07.699
00:08:08.119 --> 00:08:20.108
00:08:20.648 --> 00:08:26.798
00:08:27.487 --> 00:08:29.798
00:08:29.798 --> 00:08:35.018
00:08:35.528 --> 00:08:40.927
00:08:41.048 --> 00:08:44.707
00:08:45.368 --> 00:08:50.467
00:08:51.038 --> 00:08:55.508
00:08:56.168 --> 00:09:01.868
00:09:02.288 --> 00:09:07.567
00:09:07.597 --> 00:09:09.128
00:09:09.727 --> 00:09:11.408
00:09:12.097 --> 00:09:15.248
00:09:15.727 --> 00:09:20.587
00:09:20.648 --> 00:09:24.337
00:09:25.028 --> 00:09:27.457
00:09:27.457 --> 00:09:31.207
00:09:31.957 --> 00:09:37.807
00:09:38.288 --> 00:09:39.668
00:09:40.717 --> 00:09:46.988
00:09:47.437 --> 00:09:50.857
00:09:51.187 --> 00:09:53.077
00:09:53.467 --> 00:09:54.817
00:09:55.038 --> 00:09:57.107
00:09:58.307 --> 00:10:00.528
00:10:00.587 --> 00:10:02.898
00:10:02.957 --> 00:10:04.398
00:10:05.057 --> 00:10:08.658
00:10:08.717 --> 00:10:12.378
00:10:13.278 --> 00:10:18.437
00:10:19.184 --> 00:10:24.495
00:10:25.424 --> 00:10:29.085
00:10:29.565 --> 00:10:34.154
00:10:34.184 --> 00:10:37.815
00:10:38.715 --> 00:10:43.365
00:10:43.548 --> 00:10:47.208
00:10:47.778 --> 00:10:50.509
00:10:50.869 --> 00:10:53.028
00:10:53.359 --> 00:10:59.808
00:11:00.438 --> 00:11:01.249
00:11:01.729 --> 00:11:05.899
00:11:06.438 --> 00:11:11.538
00:11:11.995 --> 00:11:15.806
00:11:15.836 --> 00:11:18.775
00:11:19.556 --> 00:11:20.426
00:11:20.936 --> 00:11:25.946
00:11:26.846 --> 00:11:30.086
00:11:30.625 --> 00:11:34.346
00:11:34.855 --> 00:11:41.216
00:11:41.635 --> 00:11:44.155
00:11:45.086 --> 00:11:48.206
00:11:48.265 --> 00:11:50.666
00:11:51.145 --> 00:11:57.086
00:11:57.535 --> 00:12:00.686
00:12:01.255 --> 00:12:04.796
00:12:04.826 --> 00:12:06.806
00:12:07.405 --> 00:12:09.505
00:12:09.775 --> 00:12:11.155
00:12:11.635 --> 00:12:17.605
00:12:17.635 --> 00:12:18.655
00:12:19.285 --> 00:12:23.725
00:12:24.206 --> 00:12:28.556
00:12:28.556 --> 00:12:33.686
00:12:33.716 --> 00:12:40.806
00:12:41.255 --> 00:12:43.145
00:12:43.145 --> 00:12:45.635
00:12:46.025 --> 00:12:50.316
00:12:50.586 --> 00:12:53.556
00:12:53.556 --> 00:13:01.745
00:13:02.470 --> 00:13:06.549
00:13:07.179 --> 00:13:10.269
00:13:10.750 --> 00:13:20.200
00:13:20.200 --> 00:13:23.889
00:13:24.460 --> 00:13:29.230
00:13:29.620 --> 00:13:34.240
00:13:34.840 --> 00:13:41.889
00:13:42.070 --> 00:13:44.860
00:13:44.860 --> 00:13:46.899
00:13:47.289 --> 00:13:55.090
00:13:55.870 --> 00:14:03.159
00:14:03.159 --> 00:14:08.769
00:14:09.190 --> 00:14:11.710
00:14:12.399 --> 00:14:14.470
00:14:15.155 --> 00:14:19.115
00:14:19.206 --> 00:14:21.306
00:14:21.666 --> 00:14:23.796
00:14:24.155 --> 00:14:27.096
00:14:27.546 --> 00:14:31.806
00:14:31.885 --> 00:14:34.046
00:14:34.076 --> 00:14:34.436
00:14:34.436 --> 00:14:36.115
00:14:37.105 --> 00:14:38.696
00:14:39.086 --> 00:14:40.135
00:14:40.706 --> 00:14:45.385
00:14:46.100 --> 00:14:51.860
00:14:51.860 --> 00:14:54.659
00:14:55.710 --> 00:14:59.669
00:15:00.360 --> 00:15:01.830
00:15:01.830 --> 00:15:03.330
00:15:04.139 --> 00:15:06.840
00:15:06.889 --> 00:15:10.490
00:15:11.059 --> 00:15:14.179
00:15:14.570 --> 00:15:18.080
00:15:18.620 --> 00:15:27.950
00:15:27.980 --> 00:15:28.789
00:15:29.570 --> 00:15:31.190
00:15:31.220 --> 00:15:32.659
00:15:32.720 --> 00:15:36.019
00:15:36.679 --> 00:15:43.789
00:15:43.789 --> 00:15:51.679
00:15:52.220 --> 00:15:54.379
00:15:55.190 --> 00:15:58.379
00:15:58.379 --> 00:16:00.629
00:16:01.320 --> 00:16:04.529
00:16:04.799 --> 00:16:05.700
00:16:05.730 --> 00:16:10.620
00:16:10.889 --> 00:16:18.029
00:16:18.029 --> 00:16:21.809
00:16:22.409 --> 00:16:23.909
00:16:23.909 --> 00:16:26.100