{"type":"video","version":"1.0","html":"<iframe src=\"https://www.loom.com/embed/55d45f85570b4aa399249bb3d0c8b848\" frameborder=\"0\" width=\"1152\" height=\"864\" webkitallowfullscreen mozallowfullscreen allowfullscreen></iframe>","height":864,"width":1152,"provider_name":"Loom","provider_url":"https://www.loom.com","thumbnail_height":864,"thumbnail_width":1152,"thumbnail_url":"https://cdn.loom.com/sessions/thumbnails/55d45f85570b4aa399249bb3d0c8b848-20ac79083510c9e3.gif","duration":930.723,"title":"Welcome to DP Performance Coaching Anna &lt;3","description":"This Loom explains how to complete check-ins and follow your nutrition and training setup for the program. Check-ins are due on Tuesdays and should be submitted before 10 a.m. when possible so feedback can be returned the same day, with daily app habits for weight, steps, sleep, stress, hunger, and performance, ideally daily or at least 3 to 4 times per week. Weigh in first thing in the morning after the toilet, before eating or drinking, and focus on trends; take progress photos in similar lighting and poses. The fat loss goal is 5 to 6 kg over 14 to 16 weeks starting at about 1640 calories with 124 g protein, 136 g carbs, and 63 g fats, alongside 10,000 steps per day and Stairmaster 4 sessions of 8 minutes."}