{"id":1,"date":"2025-11-12T05:41:52","date_gmt":"2025-11-12T05:41:52","guid":{"rendered":"https:\/\/explorelogics.org\/motionroom\/?p=1"},"modified":"2025-11-13T10:41:29","modified_gmt":"2025-11-13T10:41:29","slug":"how-data-exec-dave-got-a-6-pack-at-age-47","status":"publish","type":"post","link":"https:\/\/explorelogics.org\/motionroom\/how-data-exec-dave-got-a-6-pack-at-age-47\/","title":{"rendered":"How Data-Exec Dave Got a 6-Pack at Age 47"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"1\" class=\"elementor elementor-1\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-66d0f368 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"66d0f368\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-194b9bd e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-child\" data-id=\"194b9bd\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9634be7 elementor-invisible elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"9634be7\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInDown&quot;}\" data-widget_type=\"theme-post-title.default\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">How Data-Exec Dave Got a 6-Pack at Age 47<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e940da9 elementor-widget elementor-widget-post-info\" data-id=\"e940da9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-dbac6e7 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>Nov  25<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-7ff0f7a elementor-inline-item\" itemprop=\"author\">\n\t\t\t\t\t\t<a href=\"https:\/\/explorelogics.org\/motionroom\/author\/admin\/\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-author\">\n\t\t\t\t\t\t\t<span class=\"elementor-post-info__item-prefix\">Written By<\/span>\n\t\t\t\t\t\t\t\t\t\tadmin\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d4fc525 elementor-widget elementor-widget-heading\" data-id=\"d4fc525\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The 7 week protocol that turned this\ntime-poor founder into Super Dad.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c9cc642 elementor-invisible elementor-widget elementor-widget-image\" data-id=\"c9cc642\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInUp&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/elementor\/thumbs\/WhatsAppImage2025-09-24at09.14.181-relk6dvqon8iz7k6gluwvb5os533sbuo80ubpxkjik.jpeg\" title=\"WhatsApp+Image+2025-09-24+at+09.14.18+(1)\" alt=\"WhatsApp+Image+2025-09-24+at+09.14.18+(1)\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">Mid-session at Lockeroom Circular Quay<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-77b0242 animated-slow elementor-invisible elementor-widget elementor-widget-text-editor\" data-id=\"77b0242\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<div class=\"image-caption\"><p class=\"preFade fadeIn\">With some clients the universe has a special way of connecting you.<\/p><p class=\"preFade fadeIn\">It was a cold winter morning on the eve of the second 2021 lockdown and the Sydney CBD was a ghost town.<\/p><p class=\"preFade fadeIn\">A disaster for my business and also for Justin\u2019s first restaurant (he now has 16).<\/p><p class=\"preFade fadeIn\">I\u2019d been getting breakfast most mornings for about a month at his shop when we finally went beyond the usual pleasantries.<\/p><p class=\"preFade fadeIn\">I began to learn Justin was currently suffering from some lacklustre results in the gym accompanied resulting in crippling back pain.<\/p><p class=\"preFade fadeIn\"><span style=\"text-decoration: underline;\"><span class=\"sqsrte-text-highlight\" data-text-attribute-id=\"2d9b00a7-dc97-4f7d-b9b1-6015c96393b2\"><strong>16 hour days on his feet, a young family and 5 hours sleep a night was par for the course for the 41 year old.<\/strong><\/span><\/span><\/p><p class=\"preFade fadeIn\">Over the next 3 years we built Justin from what he would call \u201cskinny fat\u201d with constant back issues to now a built, lean and pain free \u201csuper dad\u201d.<\/p><p class=\"preFade fadeIn\">After a long strength and muscle building phase, where he reached a life time goal of being 80kg he decided to do a fat loss phase and got some rapid results.<\/p><p><strong>Here\u2019s how he did it:<\/strong><\/p><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-88f5a6d elementor-widget elementor-widget-heading\" data-id=\"88f5a6d\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation_mobile&quot;:&quot;fadeInUp&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">1. The Training Program<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-78ce82e elementor-widget elementor-widget-heading\" data-id=\"78ce82e\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation_mobile&quot;:&quot;fadeInUp&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">a. The Training Goal<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-75665a3 animated-slow elementor-invisible elementor-widget elementor-widget-text-editor\" data-id=\"75665a3\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>Primary focus:<\/strong> Get below 12% body fat in 8 weeks<br \/><strong>Secondary focus:<\/strong> keep as much muscle mass as possible<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3225a24 elementor-widget elementor-widget-heading\" data-id=\"3225a24\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation_mobile&quot;:&quot;fadeInUp&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">b. The Weekly Routine<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-09a132d animated-slow elementor-invisible elementor-widget elementor-widget-text-editor\" data-id=\"09a132d\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>Monday \u2013<\/strong> Upper Body<br \/><strong>Tuesday &#8211;<\/strong> Lower Body<br \/><strong>Wednesday \u2013<\/strong> Rest<br \/><strong>Thursday \u2013<\/strong> Upper Body<br \/><strong>Friday &#8211; <\/strong>Lower Body<br \/><strong>Saturday (optional) &#8211; <\/strong>Light activity (high step count)<br \/><strong>Sunday &#8211; <\/strong>Rest<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-61a1ee1 elementor-widget elementor-widget-heading\" data-id=\"61a1ee1\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation_mobile&quot;:&quot;fadeInUp&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">c. Upper body day example session<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b00864c elementor-invisible elementor-widget elementor-widget-image\" data-id=\"b00864c\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInUp&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/elementor\/thumbs\/Screenshot2025-09-24at6.24.25-PM-relkn93cg78esz98irbjzl21zulcmi9d8z07ni248w.png\" title=\"Screenshot+2025-09-24+at+6.24.25 PM\" alt=\"Screenshot+2025-09-24+at+6.24.25 PM\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">  Monday session<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9b64e50 elementor-widget elementor-widget-heading\" data-id=\"9b64e50\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation_mobile&quot;:&quot;fadeInUp&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">d. Lower body example session<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-906e0f6 elementor-invisible elementor-widget elementor-widget-image\" data-id=\"906e0f6\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInUp&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/elementor\/thumbs\/Screenshot2025-09-24at6.24.35-PM-relkvuc8wozqwos1cyzt9x0pfm93yxd23hmyjjblds.png\" title=\"Screenshot+2025-09-24+at+6.24.35 PM\" alt=\"Screenshot+2025-09-24+at+6.24.35 PM\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">  Tuesday session<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7eaa22c elementor-invisible elementor-widget elementor-widget-image\" data-id=\"7eaa22c\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInUp&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"684\" height=\"1024\" src=\"https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/WhatsAppImage2025-09-24at09.14.18-684x1024.jpeg\" class=\"attachment-large size-large wp-image-535\" alt=\"\" srcset=\"https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/WhatsAppImage2025-09-24at09.14.18-684x1024.jpeg 684w, https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/WhatsAppImage2025-09-24at09.14.18-200x300.jpeg 200w, https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/WhatsAppImage2025-09-24at09.14.18-768x1149.jpeg 768w, https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/WhatsAppImage2025-09-24at09.14.18-1026x1536.jpeg 1026w, https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/WhatsAppImage2025-09-24at09.14.18.jpeg 1069w\" sizes=\"(max-width: 684px) 100vw, 684px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">  Justin working through an upper body day<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b2df55a elementor-widget elementor-widget-heading\" data-id=\"b2df55a\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation_mobile&quot;:&quot;fadeInUp&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">2. The Diet - Rapid Fat Loss<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-89c674e elementor-widget elementor-widget-heading\" data-id=\"89c674e\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation_mobile&quot;:&quot;fadeInUp&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">a. The Goal &amp; Challenges<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b733fe6 animated-slow elementor-invisible elementor-widget elementor-widget-text-editor\" data-id=\"b733fe6\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p class=\"preFade fadeIn\"><strong>Primary focus: <\/strong>reduce body fat quickly and keep muscle mass high<\/p><p class=\"preFade fadeIn\"><strong>Challenges: <\/strong>Managing over 1000 staff, young family, working 6 days a week<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b0b9ab3 elementor-widget elementor-widget-heading\" data-id=\"b0b9ab3\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation_mobile&quot;:&quot;fadeInUp&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">b. How We Structured It<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cac9cc0 animated-slow elementor-invisible elementor-widget elementor-widget-text-editor\" data-id=\"cac9cc0\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p class=\"preFade fadeIn\"><strong>Overview:<\/strong> Justin is around food all day which can create temptation in his routine. He also operates off less sleep than we\u2019d like which can make dieting challenging as you\u2019re more hungry when tired.<\/p><ul data-rte-list=\"default\"><li><p class=\"preFade fadeIn\"><span style=\"text-decoration: underline;\"><span class=\"sqsrte-text-highlight\" data-text-attribute-id=\"814b3aa5-9dde-4b0e-8dd1-2e261132b45c\"><strong>After spending the last 3 years with us being told to eat, eat, eat to gain muscle it was a big change to now have to restrict himself<\/strong><\/span><\/span><\/p><\/li><li><p class=\"preFade fadeIn\">Justin normally trains at 5:30am<\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ae1e3e2 elementor-widget elementor-widget-heading\" data-id=\"ae1e3e2\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation_mobile&quot;:&quot;fadeInUp&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">c. Typical Daily Structure<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c3d4a80 animated-slow elementor-invisible elementor-widget elementor-widget-text-editor\" data-id=\"c3d4a80\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p class=\"preFade fadeIn\"><strong>Daily Totals<\/strong><\/p><ul data-rte-list=\"default\"><li><p class=\"preFade fadeIn\"><strong>Calories (cal):<\/strong> 2,020 cal<\/p><\/li><li><p class=\"preFade fadeIn\"><strong>Protein (P):<\/strong> 198g<\/p><\/li><li><p class=\"preFade fadeIn\"><strong>Carbohydrates (C):<\/strong> 176g<\/p><\/li><li><p class=\"preFade fadeIn\"><strong>Fat (F):<\/strong> 50g<\/p><\/li><\/ul><p class=\"preFade fadeIn\"><strong><br \/>Meal 1<\/strong><\/p><ul data-rte-list=\"default\"><li><p class=\"preFade fadeIn\">Protein shake, 30g scoop<\/p><\/li><li><p class=\"preFade fadeIn\">2 bananas<\/p><\/li><li><p class=\"preFade fadeIn\">Espresso<\/p><\/li><li><p class=\"preFade fadeIn\">350 cal | <strong>32P \/ 52C \/ 2F<\/strong><\/p><\/li><\/ul><p class=\"preFade fadeIn\"><strong><br \/>Meal 2 (post workout)<\/strong><\/p><ul data-rte-list=\"default\"><li><p class=\"preFade fadeIn\">4 eggs (whole)<\/p><\/li><li><p class=\"preFade fadeIn\">2 slices wholegrain toast<\/p><\/li><li><p class=\"preFade fadeIn\">440 cal | <strong>30P \/ 32C \/ 22F<\/strong><\/p><\/li><\/ul><p class=\"preFade fadeIn\"><strong><br \/>Meal 3<\/strong><\/p><ul data-rte-list=\"default\"><li><p class=\"preFade fadeIn\">150g grilled chicken breast<\/p><\/li><li><p class=\"preFade fadeIn\">Salad + dressing (light olive oil etc.)<\/p><\/li><li><p class=\"preFade fadeIn\">400 cal | <strong>51P \/ 10C \/ 13F<\/strong><\/p><\/li><\/ul><p class=\"preFade fadeIn\"><strong><br \/>Meal 4 (mid-arvo snack)<\/strong><\/p><ul data-rte-list=\"default\"><li><p class=\"preFade fadeIn\">Protein shake, 30g scoop<\/p><\/li><li><p class=\"preFade fadeIn\">Medium apple\/orange<\/p><\/li><li><p class=\"preFade fadeIn\">230 cal | <strong>31P \/ 22C \/ 2F<\/strong><\/p><\/li><\/ul><p class=\"preFade fadeIn\"><strong><br \/>Meal 5<\/strong><\/p><ul data-rte-list=\"default\"><li><p class=\"preFade fadeIn\">200g lean beef\/chicken\/fish<\/p><\/li><li><p class=\"preFade fadeIn\">1 cup rice (cooked, ~150g)<\/p><\/li><li><p class=\"preFade fadeIn\">Steamed vegetables<\/p><\/li><li><p class=\"preFade fadeIn\">600 cal | <strong>54P \/ 60C \/ 11F<\/strong><\/p><\/li><\/ul><blockquote><p class=\"preFade fadeIn\"><span style=\"text-decoration: underline;\"><span class=\"sqsrte-text-highlight\" data-text-attribute-id=\"cde997e1-b7a1-4f60-9b96-039e78cc558d\"><strong>\u201cBiggest piece of advice from me is discipline. I kept it up on weekends too &#8211; if you\u2019re going to do the shred, then commit to it or don\u2019t do it at all. May as well try for the best results you can!\u201d<\/strong><\/span><\/span><\/p><\/blockquote>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5e46146 elementor-invisible elementor-widget elementor-widget-image\" data-id=\"5e46146\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInUp&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1069\" height=\"1600\" src=\"https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/WhatsAppImage2025-09-24at09.14.16.jpeg\" class=\"attachment-full size-full wp-image-603\" alt=\"\" srcset=\"https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/WhatsAppImage2025-09-24at09.14.16.jpeg 1069w, https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/WhatsAppImage2025-09-24at09.14.16-200x300.jpeg 200w, https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/WhatsAppImage2025-09-24at09.14.16-684x1024.jpeg 684w, https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/WhatsAppImage2025-09-24at09.14.16-768x1149.jpeg 768w, https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/WhatsAppImage2025-09-24at09.14.16-1026x1536.jpeg 1026w\" sizes=\"(max-width: 1069px) 100vw, 1069px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-79aeec1 elementor-widget elementor-widget-heading\" data-id=\"79aeec1\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation_mobile&quot;:&quot;fadeInUp&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">3. The Lifestyle Shifts<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c2f64d1 elementor-widget elementor-widget-heading\" data-id=\"c2f64d1\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation_mobile&quot;:&quot;fadeInUp&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Key changes to Justin\u2019s lifestyle:<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6ba2fb5 animated-slow elementor-invisible elementor-widget elementor-widget-text-editor\" data-id=\"6ba2fb5\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ol data-rte-list=\"default\"><li><p class=\"preFade fadeIn\"><strong>Mindset:<\/strong> breaking old habits are hard. Justin knew being diligent on weekends where most diets often fail was going to take full commitment.<\/p><\/li><\/ol><blockquote><p class=\"preFade fadeIn\"><span style=\"text-decoration: underline;\"><span class=\"sqsrte-text-highlight\" data-text-attribute-id=\"54118814-d82a-4bfd-b964-d6871a35b4b1\"><strong><em>\u201cI think the other thing to note, is that I\u2019m 44 and had never dieted before in my entire life! So this was a real challenge to be conscious of what I\u2019m eating.\u201d<\/em><\/strong><\/span><\/span><\/p><\/blockquote>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6fdd395 elementor-widget elementor-widget-heading\" data-id=\"6fdd395\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation_mobile&quot;:&quot;fadeInUp&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">4. The Results<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5d408b1 animated-slow elementor-invisible elementor-widget elementor-widget-text-editor\" data-id=\"5d408b1\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ul data-rte-list=\"default\"><li><p class=\"sqsrte-large preFade fadeIn\"><strong>Bodyfat %:<\/strong> 16.7 &gt; 10.3 (dropped 6.4%)<\/p><\/li><li><p class=\"sqsrte-large preFade fadeIn\"><strong>Fat loss (kg):<\/strong> -5.6kg<\/p><\/li><li><p class=\"sqsrte-large preFade fadeIn\"><strong>Muscle mass increase (kg):<\/strong> maintained<\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8300fb8 elementor-widget elementor-widget-image\" data-id=\"8300fb8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"2048\" height=\"2048\" src=\"https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/WhatsAppImage2025-09-24at08.04.51.jpeg\" class=\"attachment-full size-full wp-image-602\" alt=\"\" srcset=\"https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/WhatsAppImage2025-09-24at08.04.51.jpeg 2048w, https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/WhatsAppImage2025-09-24at08.04.51-300x300.jpeg 300w, https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/WhatsAppImage2025-09-24at08.04.51-1024x1024.jpeg 1024w, https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/WhatsAppImage2025-09-24at08.04.51-150x150.jpeg 150w, https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/WhatsAppImage2025-09-24at08.04.51-768x768.jpeg 768w, https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/WhatsAppImage2025-09-24at08.04.51-1536x1536.jpeg 1536w\" sizes=\"(max-width: 2048px) 100vw, 2048px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">  Week 1 &gt; Week 7<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-08f529b e-grid e-con-full wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-child\" data-id=\"08f529b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9617e39 elementor-invisible elementor-widget elementor-widget-image\" data-id=\"9617e39\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInUp&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"2047\" height=\"2048\" src=\"https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/WhatsAppImage2025-09-24at08.04.511.jpeg\" class=\"attachment-full size-full wp-image-601\" alt=\"\" srcset=\"https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/WhatsAppImage2025-09-24at08.04.511.jpeg 2047w, https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/WhatsAppImage2025-09-24at08.04.511-300x300.jpeg 300w, https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/WhatsAppImage2025-09-24at08.04.511-1024x1024.jpeg 1024w, https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/WhatsAppImage2025-09-24at08.04.511-150x150.jpeg 150w, https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/WhatsAppImage2025-09-24at08.04.511-768x768.jpeg 768w, https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/WhatsAppImage2025-09-24at08.04.511-1536x1536.jpeg 1536w\" sizes=\"(max-width: 2047px) 100vw, 2047px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">  Week 1 &gt; Week 7<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f9342a6 elementor-invisible elementor-widget elementor-widget-image\" data-id=\"f9342a6\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInUp&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"2047\" height=\"2048\" src=\"https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/WhatsAppImage2025-09-24at08.04.512.jpeg\" class=\"attachment-full size-full wp-image-599\" alt=\"\" srcset=\"https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/WhatsAppImage2025-09-24at08.04.512.jpeg 2047w, https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/WhatsAppImage2025-09-24at08.04.512-300x300.jpeg 300w, https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/WhatsAppImage2025-09-24at08.04.512-1024x1024.jpeg 1024w, https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/WhatsAppImage2025-09-24at08.04.512-150x150.jpeg 150w, https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/WhatsAppImage2025-09-24at08.04.512-768x768.jpeg 768w, https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/WhatsAppImage2025-09-24at08.04.512-1536x1536.jpeg 1536w\" sizes=\"(max-width: 2047px) 100vw, 2047px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">  Week 1 &gt; Week 7<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b01f9e9 elementor-invisible elementor-widget elementor-widget-text-editor\" data-id=\"b01f9e9\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"text-decoration: underline;\"><span class=\"sqsrte-text-highlight\" data-text-attribute-id=\"67283564-c8c4-4045-ac4f-0d51635e4a1d\"><strong><em>\u201cIt\u2019s not just physical\u2014it\u2019s a mindset shift that makes every tough day worth it.\u201d<\/em><\/strong><\/span><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ab55e47 animated-slow elementor-invisible elementor-widget elementor-widget-text-editor\" data-id=\"ab55e47\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p class=\"preFade fadeIn\"><strong>Below is data captured from Week 1-7 on the <\/strong><a href=\"#\" target=\"_blank\" rel=\"noopener\"><span class=\"sqsrte-text-color--custom\"><strong><em>InBody Scanner<\/em><\/strong><\/span><\/a><span class=\"sqsrte-text-color--custom\"><strong>\u00a0<br \/><\/strong><\/span><span class=\"sqsrte-text-color--black\"><strong>(we use this device for all our clients to accurately track their body composition over time)<\/strong><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-20413bc elementor-invisible elementor-widget elementor-widget-image\" data-id=\"20413bc\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInUp&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"994\" src=\"https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/Screenshot2025-09-24at6.02.12-PM-768x994.png\" class=\"attachment-medium_large size-medium_large wp-image-598\" alt=\"\" srcset=\"https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/Screenshot2025-09-24at6.02.12-PM-768x994.png 768w, https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/Screenshot2025-09-24at6.02.12-PM-232x300.png 232w, https:\/\/explorelogics.org\/motionroom\/wp-content\/uploads\/2025\/11\/Screenshot2025-09-24at6.02.12-PM.png 780w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">  InBody 580 data<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d3d616c elementor-widget elementor-widget-heading\" data-id=\"d3d616c\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation_mobile&quot;:&quot;fadeInUp&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Justin\u2019s Closing Thoughts<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-302fa6e elementor-widget__width-initial animated-slow elementor-invisible elementor-widget elementor-widget-text-editor\" data-id=\"302fa6e\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p class=\"preFade fadeIn\"><span style=\"text-decoration: underline;\"><span class=\"sqsrte-text-highlight\" data-text-attribute-id=\"bbd8a5bf-9b0a-4c87-81aa-c02c6969d14e\"><strong><em>\u201d<\/em><\/strong><\/span><span class=\"sqsrte-text-highlight\" data-text-attribute-id=\"517974f1-f225-4c79-9012-68c9db2249e3\"><strong><em>The best part of Lockeroom<\/em><\/strong><\/span><span class=\"sqsrte-text-highlight\" data-text-attribute-id=\"0e3423e3-52b9-4e6c-a3fb-e8650db8c659\"><strong><em> is the people. <\/em><\/strong><\/span><\/span><\/p><p class=\"preFade fadeIn\"><span style=\"text-decoration: underline;\"><span class=\"sqsrte-text-highlight\" data-text-attribute-id=\"1229b150-7936-44fb-a906-9b4d66606891\"><strong><em>The coaches are all experts in their field, offering their complete attention, providing carefully considered guidance.<\/em><\/strong><\/span><\/span><\/p><p class=\"preFade fadeIn\"><span style=\"text-decoration: underline;\"><span class=\"sqsrte-text-highlight\" data-text-attribute-id=\"e7bdabac-1196-4788-aad9-f5c95e1f11fd\"><strong><em>They aren\u2019t pushy like other gym coaches, they are all humble, respectful, caring and have great chat. <\/em><\/strong><\/span><\/span><\/p><p class=\"preFade fadeIn\"><span style=\"text-decoration: underline;\"><span class=\"sqsrte-text-highlight\" data-text-attribute-id=\"feab0d63-91f5-4743-9333-fcb34296affd\"><strong><em>It really improves your whole wellbeing. Could not recommend it more highly!\u201d<\/em><\/strong><\/span><span class=\"sqsrte-text-highlight\" data-text-attribute-id=\"99541a1b-dd9e-4ab7-9279-987bb5e00e41\"><strong><em><br \/><\/em><\/strong><\/span><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b180496 animated-slow elementor-invisible elementor-widget elementor-widget-text-editor\" data-id=\"b180496\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p class=\"preFade fadeIn\">Justin\u2019s results aren\u2019t rare. They\u2019re repeatable.<br \/>At Lockeroom, we use data, world-class coaching and personal accountability to help executives and founders take control of their health\u2014without sacrificing their career or lifestyle.<\/p><p class=\"preFade fadeIn\">Looking for your own transformation?<br \/>Speak with our team today to learn more:<br \/><span class=\"sqsrte-text\" data-text-attribute-id=\"0ed82b33-b873-4845-a244-638876eb6b4d\"><a href=\"#\"><span style=\"text-decoration: underline;\"><span class=\"sqsrte-text-color--custom\"><strong>\ud83d\udd17<\/strong><\/span><\/span><span class=\"sqsrte-text-color--custo\"><strong> <em><span style=\"text-decoration: underline;\">Book a consultation at Lockeroom today.<\/span><\/em><\/strong><\/span><\/a><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f4c6c74 elementor-widget elementor-widget-post-navigation\" data-id=\"f4c6c74\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-navigation.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation\" role=\"navigation\" aria-label=\"Post Navigation\">\n\t\t\t<div class=\"elementor-post-navigation__prev elementor-post-navigation__link\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/explorelogics.org\/motionroom\/how-restaurant-owner-justin-lost-38-of-his-body-fat-in-7-weeks\/\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">How Data-Exec Dave Got a 6-Pack at Age 47<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-right\" viewBox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>The full 10 week training program which transformed former Wallaby Drew Mitchell into the best shape of his life. Everything from his diet, training plan and lifestyle changes.<\/p>\n","protected":false},"author":1,"featured_media":1013,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"_links":{"self":[{"href":"https:\/\/explorelogics.org\/motionroom\/wp-json\/wp\/v2\/posts\/1","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/explorelogics.org\/motionroom\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/explorelogics.org\/motionroom\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/explorelogics.org\/motionroom\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/explorelogics.org\/motionroom\/wp-json\/wp\/v2\/comments?post=1"}],"version-history":[{"count":96,"href":"https:\/\/explorelogics.org\/motionroom\/wp-json\/wp\/v2\/posts\/1\/revisions"}],"predecessor-version":[{"id":1331,"href":"https:\/\/explorelogics.org\/motionroom\/wp-json\/wp\/v2\/posts\/1\/revisions\/1331"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/explorelogics.org\/motionroom\/wp-json\/wp\/v2\/media\/1013"}],"wp:attachment":[{"href":"https:\/\/explorelogics.org\/motionroom\/wp-json\/wp\/v2\/media?parent=1"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/explorelogics.org\/motionroom\/wp-json\/wp\/v2\/categories?post=1"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/explorelogics.org\/motionroom\/wp-json\/wp\/v2\/tags?post=1"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}