{"version":"1.2.0","chapters":[{"startTime":0,"endTime":297},{"startTime":297,"endTime":474,"title":"Philip’s experience of flailing around in the world of fitness"},{"startTime":474,"endTime":746,"title":"The importance of measuring energy and performance    "},{"startTime":746,"endTime":896,"title":"Introducing the ADAPT framework"},{"startTime":896,"endTime":991,"title":"“A” stands for ACCESS  - movement and capacity for activity "},{"startTime":991,"endTime":1073,"title":"\"D\" stands for DO - the importance of taking action and collecting data"},{"startTime":1073,"endTime":1302,"title":"“A” stands for ANALYZE - what are you keeping track of"},{"startTime":1302,"endTime":1392,"title":"“P” stands for PIVOT - making subtle changes"},{"startTime":1392,"endTime":1645.927,"title":"“T” stands for TEST - doing a controlled experiment"},{"startTime":1645.927,"endTime":1856.927,"title":"Discussion of progression in strength training, emphasising overload and rest"},{"startTime":1856.927,"endTime":1958.927,"title":"Does your plan or program meet your goals and the value of coaching"},{"startTime":1958.927,"endTime":2239.927,"title":"Personalizing walking and how to make it a habit, citing the benefits of increased non-exercise activity thermogenesis (NEAT)"},{"startTime":2239.927,"endTime":2432.927,"title":"The importance of using affected areas and promoting blood flow when injured"},{"startTime":2432.927,"endTime":3152.383,"title":"Building a home gym and the importance of mindset and moving forward"}]}