Episode 12 - 10 steps for fitness beginners

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Hello, super team. This is Charles Colaw and Amber Colaw. Today we’re going to talk to you about beginner fitness 10 steps. So today we’re going to jump in here and get you started on how to get started on exercising with 10 simple steps. And we’re going to jump right in. This is the, you can do it podcast with Charles and Amber Colaw with Colaw fitness. Okay. To start off, started off, we’ve got a 5% of Americans. Did you know this? That 5% of Americans, only 5%.

That’s one out of 20. Work out for 30 minutes each day. That’s on the H H S. dot. Gov website. It’s a governmental website that tracks fitness and uh, has an article on that. So about one out of 20 people. Is it that exercise for at least 30 minutes each day? Um, and we want to get you started into something that you can do and be successful. Did you also know there are only one in five people exercise at all?

That’s only 20% of Americans and that’s on CBS news.com and another amazing stat to show how lazy Americans are and how how much we do not like exercising is 75% of adults are overweight. Round that up. That’s eight out of 10 adults, saliva tended adults, eight out of 10 are overweight and that’s at health data.com. So we want to get you started on working out and changing your life. Um, uh, we have got a some awesome programs inside our OKC Gyms that are mind-frame templates.

Little simple templates to follow that you can work out in about 30 minutes or less and get a good workout or he has been about an hour in there and get an amazing workout. We’ve got simple to follow a templates, simple to follow diet programs that you can be successful on. Okay. To start off. I also want to give a proverb for Proverbs 23:21 it says, for the drunkard and the glutton become poor and drowsiness, close them in rags.

So we want you to master your emotions and a lot of people drink or eat, be based upon emotions and uh, and that that takes, takes them hostage and they go down a pathway of laziness and that doesn’t make them productive but in life. And I want to coach you through that. So taking an action over emotion and not letting your emotions take you hostage is key to success.

Um, also another problem that’s awesome for me, it says it’s Proverbs 10:4, Lazy hands make for poverty, but diligent hands bring wealth.. We want you to be rich in your fitness, rich, in your life, in area of your life, in your families, and in your finances. And you’ve got to take action. You can’t let your emotions hold you back and you’ve got to master that emotion and um, do the right thing.

So, um, a quick story. In high school, I was about three Oh three was my heaviest in high school and I had a trainer helped me. He gave me a mind frame, simple template to follow. He had lost a lot of weight himself, got into a fitness competition and looked amazing. And I asked him, what did you do to get so successful?

And he said, I’ll tell you exactly what to do. So he gave me a simple to follow template and it was a diet and a workout program. In nine months I lost 83 pounds, three pounds in nine months. So I want you to also be successful like that. So I had some mentors in my life and I want you to be, I want to encourage you to find mentors or I want to be a mentor for you to encourage you to be exercising and losing weight.

Um, in high school I was three Oh three, lost 83 pounds, had a trained in, ended up winning second place in a bodybuilding show. And it made my, uh, made me feel comfortable in my own skin, made me feel confident. And of course being overweight, you’re self conscious and you, you, you, you don’t feel good about yourself. I remember how much better I felt and I wanted to make other people feel that way. That’s why I got into fitness and got into being a trainer so I could help others feel that way as well.

And the thing is is everybody needs some sort of guide and they also need accountability. That’s where we provide these simple to follow templates that are diet and workout programs, ethical fitness clubs. The [inaudible] is a diet and workout template program that gives you the mind freedom to follow a simple plan and be extremely successful.

So, um, through that course of time I lost 83 pounds in high school. And then after I got out of high school, I ended up doing fitness training one-on-one that grew in about 10 years to a multimillion multi-state dollar business with no college education. I literally would wake up, be a very, very diligent trained clients all morning and slowly over time by making mistakes. They built systems and I helped other people get jobs, helped other become people, become trainers and help people become managers and eventually you build a business.

And um, over the course of the last, uh, I was about 15 years, we now have a multimillion dollar business in multiple States. Um, and I built that all based on no former college. I did go back to college later on, but I did that without college, without some sort of formal education. Um, so in high school, fat kid mode, unmotivated, I’m not feeling comfortable in my skin, can become extremely fit and successful in every area of life, mentally, physically, and spiritually.

I want to help you become that way through mastering emotions, find mentors and building simple to follow templates and just following them and taking action over emotion. So I want to talk about 10 steps today, 10 steps for beginner fitness success. Um, whenever you start working out, the first thing I tell people to do is take some pictures of yourself front facing picture, a side facing picture, and a rear facing picture.

Because in the next few months we’re going to make a big change. And after taking pictures of yourself, I encourage people to um, start small. Make sure you get a simple to follow a template. Start falling that template. Don’t make the workouts ridiculously hard. We’ve got those templates at Cola fitness. Very, very simple to follow. Not long and drawn out, but you can be extremely successful. Number three is make a one change at a time.

Um, start with that template. Make that change. Don’t try to quit smoking at the same time. Don’t try to, you know, move in your house and don’t try to make your personal life, um, as simple as possible. So what you want to do is beat B. Create a way, a pathway that that simple template can make sense to you and work for you. A lot of people are like, I want to go all out and health and I want to quit smoking at the same time. Sometimes it’s just too much.

So I tell people just make this fitness change or one simple change at first in your life and it will spread into other areas of discipline, whether it’s your education or whether it’s a bad habits and so on. Um, number four, uh, Meta planning your day. You’ve got to get up in the morning, plan your day.

There’s only about three things personally and three things professionally that you can do on a regular basis. So write down about three things that only you can do that’s going to take you to be successful professionally and personally and then makes you get those down. And you can put some other items down, but you’ve got to prioritize the top three personal and professional and make sure you execute those.

Most people don’t really get done what they need to get done. You’ve got to cut the Slack, cut the distractions, shut your phone off, do what ever you need to do. So the next step here, as Meta planning your day and maybe planning your morning five, overcome your fear of the OKC Gyms. A lot of people when they get started, they have an intimidation with the gym. They feel like that, uh, the gym is not a place for them.

Or remember there is a lot of people like eight out of 10 or nine out of 10 of those people aren’t in shape just like you. So you may focus on the one or two people or three or four people that may be in shape, but I’m telling you at 90% of the people, like even says when statistics are not in shape, so overcome the fear of the OKC Gyms. Just do it. Get in there. We’ve actually trained our staff to be exceptionally friendly and loving to a lot of beginner fitness people.

That’s kind of what we’ve targeted. We actually talk about that in our hiring systems and hiring processes to make sure that they are fully aware of trying to make people feel comfortable and get started on a simple to follow up program so they can be successful. Um, number six on these beginner fitness, uh, 10 steps for beginner fitness success.

Expect to have some, uh, to fall every now and then expect to have some failures every now and then. And when you do, I use this example like you’re driving to another town, let’s say the other towns 40 miles away. So you get in a car and start driving. Your fitness goals to lose 40 pounds. So miles and pounds are paralleling and you get halfway through is 20 pounds. It’s like you get 20 miles. Let’s say you get a flat tire in your car.

So you mess up on your diet, you must have done your workout and you miss a day. Well, some people just say, Oh, I’m so upset. Their emotions master their logic. So they get out of the car, they get really frustrated. They slashed the other three tires. Instead of fixing the tire and just getting started again, they said to heck with my workout program, I’m done.

They light the car on fire and they grumpily walk back to the higher weight that they used to be. So back to the former town that they wanted to go. And I say, no, no, no, no, no. You had a mess up, maybe your back or you backtracked a pound or two or four, but let’s get right back in. It’s fixed the flat and get started right back on track. So that never quit attitude and expecting to fail and still going forward is so essential and having that positive mindset of success.

So gotta do that. I’ve done that for many, many years. And then be ready for week three or week four. Generally within the first two to four weeks, you’ll start to have a failure or frustration with your workout. You won’t want to go, but you got to say action over emotion. Don’t let your emotions take you hostage and derail you from your program.

Don’t let your alarm clock, um, uh, get uh, in your way and hitting this news buddy. Make sure you hit your fee at the OKC Gymst. Three, two, one, get up as soon as when you hear that alarm clock, think three, two, one. Explode with your feet on the floor. Take action over emotion. Get in the car, get down there and start working out and you’re going to feel a lot better about yourself. So be ready for week three or four cause it will screw up and you will have a problem or you will lose motivation.

But get right back on track. Statistics show that after about three or four weeks of working out, people start to have a hard time sticking with the program. So get back in there. Number eight for 10 steps for beginner fitness success is look beyond just weight loss. Sometimes weight loss is important and a lot of people want to lose weight, but it’s not just losing weight, it’s actually building muscle tone.

So eating that. Um, we have the 30 diet plan, which talks about some good proteins in the diet and you’re actually build muscle, says you’re losing fat, you’re building muscle and it isn’t always just in the scale. You’re going to be building muscle and becoming a smaller, more toned version of yourself instead of a smaller ooey gooey, um, skin hanging off you body fat, um, like a, a skinny fat version of yourself.

So we want to become a lean, toned, smaller version of herself working out at the OKC gyms. So look beyond weight loss cause you are sometimes gaining muscle mass in that same process. Number nine, for a fitness beginner fitness success steps, find something you can stick with. Uh, make sure when you’re working through the program, finding the workout and the diet and the time that fits in your schedule. I’m a big proponent of doing it first thing in the morning.

So you check that box spills over your motivation for egg, for your food. It spills over in a motivation for your day. And um, got to get to bed at a good time. You’ve got to make sure you, you. Set something up for yourself that’s going to work. Some people do it other times, but for me it’s always been best to get it done before the day starts, before the Workday starts. And before something can kind of derail you. Number 10, making new habits.

Um, once you start doing this, after three or four weeks, you’re going to start making new habits. Um, you’ve got to be open to that change. Open to the new habit change, those new habits are going to become foundational for your, uh, mind freedom. Cause once it becomes a habit, you don’t think about it. There’s no mental, cognitive dissonance or committal dis like disease or frustration with it.

So stick with it for over four weeks. That’s what we call it. A CF-30. Do it for 30 days, no more, no less than exactly what it says. And after 30 days you’ve built this habit, you create mine freedom and then you can see that you can be successful for months and years in advance. Like I said, I’m a former fat kid. I was over 300 pounds in high school. I lost 83 pounds of the trainer, become fitness competition and winning the fitness competitions.

Uh, a very successful multimillionaire business owner in my twenties, um, without a college degree to then when I started off with all that stuff, it’s been taking action over emotion, waking up early Mehta planning your day, and then following all the action items. So come up, wake up in the morning, have your mind frame document that’s all written out that tells you exactly what you’re going to do when you’re going to do it, and just execute and separate distractions.

I was great podcast that I listened to from a business coach. Um, and they interviewed, uh, John Maxwell and he says, if you can’t, his quote was something to the effect of if you cannot set your, you can’t cut off all the distractions, you’re never going to get traction in life. So you have to shut that phone off, shut the distractions off, hits your top three things personally, taught three things professionally for the day, and then execute action items all throughout the day if you have extra free time.

But if you can do that, if you can just take full control over your life and separate that stuff, you will be extremely successful. It’s not what everybody else does, but that if you want to be uniquely successful in lots of areas, your life, ours in your fitness and your health and your finances and your family, you have to be different than everybody else.

So those are the top 10 steps for beginner fitness success. Um, I highly encourage you to go get the CF-30 plan. So go get the CF-30 plan at the OKC gyms. It’s simple to follow mind-frame document. I took exactly what to eat, what times to eat, how to do the workouts. We have free trainers that actually walk you through and teaching stuff for complete, for free. You can get a membership there for the first 30 days and it’s only a dollar down.

If you don’t like it, you get your dollar back. There’s no commitments, there’s no longterm contract or commitment in the first 30 days. It’s a money back guarantee in the first 30 days the best deal of all OKC Gyms. So you can do the [inaudible] plan for free, no commitment. You can get your dollar back if it’s not a good fit for you. And if you don’t believe me, I highly encourage you to go to YouTube and type up colon fitness reviews.

That’s Colaw fitness reviews on YouTube. And just listen to the thousands and hundreds of people that have given reviews, real people like you that have lost weight and got in great shape. This is Charles Colaw for the beginner fitness, 10 steps for the Colaw fitness podcast. And we are going to be praying for you. Hope that everything goes well. If you have any questions or concerns, um, you can, uh, uh, uh, email me at CFtrainer.com CF-30. Uh, sorry that’s incorrect, but see [inaudible] trainers is actually, it’s right over here. I’ll say it on my next podcast, but it should be on there somewhere. But, uh, thank you guys. Have a great day. Bye bye.