{"version":"1.0","provider_name":"Pick the Brain | Motivation and Self Improvement","provider_url":"https:\/\/www.pickthebrain.com\/blog","title":"4 Steps To Sticking To Your Workout Plan - Pick the Brain | Motivation and Self Improvement","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"0WfTipbygM\"><a href=\"https:\/\/www.pickthebrain.com\/blog\/4-steps-to-sticking-to-your-workout-plan\/\">4 Steps To Sticking To Your Workout Plan<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/www.pickthebrain.com\/blog\/4-steps-to-sticking-to-your-workout-plan\/embed\/#?secret=0WfTipbygM\" width=\"600\" height=\"338\" title=\"&#8220;4 Steps To Sticking To Your Workout Plan&#8221; &#8212; Pick the Brain | Motivation and Self Improvement\" data-secret=\"0WfTipbygM\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script type=\"text\/javascript\">\n\/*! This file is auto-generated *\/\n!function(d,l){\"use strict\";var e=!1,o=!1;if(l.querySelector)if(d.addEventListener)e=!0;if(d.wp=d.wp||{},!d.wp.receiveEmbedMessage)if(d.wp.receiveEmbedMessage=function(e){var t=e.data;if(t)if(t.secret||t.message||t.value)if(!\/[^a-zA-Z0-9]\/.test(t.secret)){for(var r,a,i,s=l.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),n=l.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),o=new RegExp(\"^https?:$\",\"i\"),c=0;c<n.length;c++)n[c].style.display=\"none\";for(c=0;c<s.length;c++)if(r=s[c],e.source===r.contentWindow){if(r.removeAttribute(\"style\"),\"height\"===t.message){if(1e3<(i=parseInt(t.value,10)))i=1e3;else if(~~i<200)i=200;r.height=i}if(\"link\"===t.message)if(a=l.createElement(\"a\"),i=l.createElement(\"a\"),a.href=r.getAttribute(\"src\"),i.href=t.value,o.test(i.protocol))if(i.host===a.host)if(l.activeElement===r)d.top.location.href=t.value}}},e)d.addEventListener(\"message\",d.wp.receiveEmbedMessage,!1),l.addEventListener(\"DOMContentLoaded\",t,!1),d.addEventListener(\"load\",t,!1);function t(){if(!o){o=!0;for(var e,t,r,a=-1!==navigator.appVersion.indexOf(\"MSIE 10\"),i=!!navigator.userAgent.match(\/Trident.*rv:11\\.\/),s=l.querySelectorAll(\"iframe.wp-embedded-content\"),n=0;n<s.length;n++){if(!(r=(t=s[n]).getAttribute(\"data-secret\")))r=Math.random().toString(36).substr(2,10),t.src+=\"#?secret=\"+r,t.setAttribute(\"data-secret\",r);if(a||i)(e=t.cloneNode(!0)).removeAttribute(\"security\"),t.parentNode.replaceChild(e,t);t.contentWindow.postMessage({message:\"ready\",secret:r},\"*\")}}}}(window,document);\n<\/script>\n","thumbnail_url":"https:\/\/www.pickthebrain.com\/blog\/wp-content\/uploads\/2011\/11\/Screen-shot-2011-11-18-at-2.04.50-PM.png","thumbnail_width":"500","thumbnail_height":"332","description":"Keeping a food diary is a must if you are to honestly assess the amount of calories you consume. Remember you need to burn more calories than you put in, therefore ensure that your exercise is sufficient and lasts a minimum of 30 minutes each workout."}