Episode 121 - Top tips if you are new to the gym

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Hello, this is Charles Colaw on the, you can do the podcast. And today I’m going to talk about new to gym, top tips here. I’m going to give you guys some top tips on if you’re new to coming to the gym,

You can be successful for losing weight, getting in shape and just feeling like you’re more mentally physically prepared for your fitness journey. So who am I? I’m Charles Cola.w My wife, me and my wife, Amber Cola. We’re the owners of  Colaw fitness.

I’m an eight times certified personal trainer. I’ve trained thousands and thousands of clients in the last two decades. Also, if you want to go to YouTube, you can see some of those testimonials type in Colaw Fitness reviews on YouTube.

Go to YouTube, youtube.com type in Colaw fitness reviews, and watch thousands of clients like yourself who have lost weight and got in great shape. Well we, right now we have current locations. If you want to know where we’re at frozen Colaw fitness gyms, our current locations are in Bartlesville, Oklahoma. So where we started Bartlesville, Oklahoma Colaw fitness we’re in Joplin, Missouri that’s Joplin, Colaw fitness Joplin, Missouri Colaw fitness.

We’re also in we have Colaw fitness in Topeka, Kansas Colaw fitness Topeka Kansas and Arlington, Texas Colaw fitness in Arlington, Texas, and Colaw wfitness, Oklahoma city. We just opened called loft fitness in Oklahoma city. So we are currently in all of our locations and everywhere we’re at, we are the highest rated and the most reviewed gym Oklahoma City in every one of our markets. We’re really, really doing well.

So praise the Lord on great great, great, great employees, great members and great systems and checklists, and a lot of great people losing weight and getting in great shape. So come check us out. Colaw fitness, and your town and check it out, Google it. Today I’m going to talk about these new gym, new to gym Oklahoma City, top tips.

I’m going to walk through this. I went through an article online and I’m going to kind of talk about the article and then my take on some of these things and leave you with some really good action steps at the end.

So if you just joined a gym Oklahoma City, this article talks about top tips. I’m going to talk about those and making sure you’re ready. So the number one thing they talk about is the first thing they listed was fueling yourself, right? And I totally agree if you want to fuel yourself, right? You need to make sure you’re eating a good meal, a good 30 to 40 minutes before your workout.

That way you’ve got good calories in your body. Your body has some nutrients to run off of. And if you need help with some of that go to our free trainer classes and we can give you a free diet advice on a lot of that.

A lot of times, if you just add just enough calories and a two year pre-workout timeframe, but enough time to let it still digest. So you can’t do it right before you go to the gym, you have to do it more like in, let’s say 45 minutes, 30 minutes to an hour prior to going to the gym.

So then another top tip is you need you, if you’re new to a gym Oklahoma City, a lot of times you’re, you’re, you’re kind of intimidated. It kind of feels awkward to have to go to the gym. Sometimes it takes about 20 seconds just to talk yourself up, just even go in the gym or to get started. So what I always tell people to start during the slower times avoid peak times the peak time of a gym Oklahoma City is generally right before work and right after work.

So that would be like seven, sorry, 6:00 AM to like 8:00 AM in the morning. And then also about 5:00 PM till about seven 30 or 8:00 PM in the evening. So if you can avoid those times or come in the middle of the night or super early, or during the middle of the day, like at like at 10 in the morning, it’s a lot slower.

Or if you come in at like a one o’clock in the afternoon, it’ll be a lot slower. So if you just, I would try to choose like in the night or like 10:00 AM or one in the afternoon, 10:00 AM, one in the afternoon, or sometime in the middle of the night, you can always avoid the rush and not have to feel crammed and feel like you have a lot of access to also to the staff. If you want to ask them questions as well, because it’s just, the gym is not as busy.

So next thing is don’t trust. The calorie counting is what it talks about in this article. So when you get on a treadmill, elliptical, you get on something and you push it and you check it and you say, I burned 450 to 500 calories. That’s really, really good that you put all this effort in and you push really hard.

But the big thing is you need to go a set plan. That first thing is a set meal plan, set nutrition plan. So a lot of people run to the cardio machines. They jump on them and they start just running or walking. Cause that’s really easy. You already know how to do that. You just get on the machine and hit the quick start button. There’s a button that says quick storage, quick, hit the quick start and you start going and you burned a bunch of calories.

I get it. That’s great. But it is good to understand exactly how a really like strategic surgical plan to follow and get into with our free trainer. And they can actually help you make sure you’re doing your workout, your diet, right. Which is a huge part. They say at trainer school I’ve gone to seven or eight schools on, on just that type of component, 70 to 80% of your clients’ success when you’re working with a client like you, because it means the trainer is their food plan.

So you’ve got to make sure that the food is good. And that as long as your food is good, then their cardio and their weight training really can, or their strength training can really really change their physique, their body and their health. So don’t just count calories on the treadmill elliptical get on a set food plan and workout program and follow that for exactly what the day says no more than less and be very consistent, consistent as huge.

Next thing they talk about is asking the staff for advice. So now you’re in a slow time, you know, you got to get on a plan, you go into the free trainer class, make sure you ask the staff. Here’s my goals. This is what I’m wanting to accomplish. Make sure you, they give you a good workout plan and diet plan, and you know what to be doing what to be doing the one hour you’re in the gym, because most people don’t have a ton of time.

So you may spend 30 minutes to an hour at the gym Oklahoma City every day. You need to know what to do the other 23 hours of the day. So that’s food, that’s rest with recovery. So ask them questions, ask the staff is X point. Also another thing is called, don’t forget to breathe. You want to make sure that you’re breathing fully. Like when you’re in regularly, when you’re regular, you’re just breathing shallow.

When you’re doing cardio or weight training, you want to have good long, deep breaths, shallow breaths just doesn’t cut it in the gym Oklahoma City. So make sure you’re breathing well. While you’re doing cardio, while you’re doing strength training and while you’re stretching out the body. So another thing that it talks about in here is not fearing the weights. A lot of people want to get in there and start with cardio.

They don’t know what to do for the weights and the form of the tank, the form, or the technique on how to do the free weights, get with the trainer, or don’t have to do the machines, get with the trainer and have them show you some of the machines, some of the freeway to make sure that they show you exactly what to do on what days to do it. And you feel a lot more confident.

And that resistance training, when you work out with weights, it takes up to 72 hours to recover. So your body actually has heightened metabolism. Metabolism means that your body is going to be metabolic. He breaking down food and utilizing more efficiently towards lean tissue instead of fat tissue.

So you’re actually going to burn calories better for the 72 hours after workout. That’s why people that work out on the weights always seem to be lean.

And a lot of people that are, that are heavier on the cardio, they just continue to cardio with. They don’t really get a lot out of it and they stay kind of heavy. Or I call it skinny fat. They get a little bit skinnier, but they don’t really build tone underneath that fat. So I call it skinny fat. They get skinnier, but they’re still soft. So we want to make sure that we build that muscle tone underneath.

They feel stronger, they feel more fit, and they feel like they’re smaller in the right areas, larger than writers, more tone. So get on that good strength training routine, ask that free trainer getting in with that free trainer, or just check out one of the trainers. Anyways, next up it talks about working with a personal trainer, which I basically have been saying about.

So anytime you don’t know what you’re doing, get that advice. Giving me what that trainer make sure you understand exactly what to do, what days to do it, how to do your meals, what times to make it, how to prep it and plan it the night before, take it with you for the day. So she had a good game plan and everything is really calculated and organized your health, your energy, your rest, and your confidence is going to change a bunch.

Okay. also it says no one to chill out. So sometimes you have to listen to your body, make sure that you can tell w make sure you, you, you like, I don’t know your age or your background most of the time within two day. Like if you do a certain muscle group within about two days, your body kind of recover so much, but listen to your body.

As you get older, like older adults, it’s harder to recover and so on. And so you may have to just listen to your body, make sure you chill. So if your body feels like you’re overworking it, maybe you just go to the gym Oklahoma City, do stretch out a day and a light cardio day, or I call it an active recovery day where you just go through some of the motions of these exercises, really light and just mainly work on flexibility and mobility.

So that’s what it talks about there. I totally agree with that, especially as you age and most of the people in the twenties and thirties, they don’t have to take a lot of rests or even teens. Your body’s just really recovers fast and you bounce back quick. Okay. Next is wearing a wicking gear. So pick up some good athletic gear that helps, you know, shed the, the sweat and you can feel cool.

A lot of the different new brands that wicking type of gear like under Armour and all these, you know, Athleta and lots of different gym Oklahoma City where they had this new wicking material that wicks the sweat off. So that way you feel cool and dry and you feel not as hot and sweaty. So cotton really absorbs sweat. It holds sweat and and it doesn’t dry as quick. So you always pick up some good Wiki material.

So, and then be reasonable. The next thing is being reasonable with your post-workout treats and things like that. I totally agree with this in the article, you, you, you can’t I call it, I used to call it exercise like a bulimic, you eat bad, and then you try to run it off instead of throw it up.

But you actually, a lot of people will eat really bad and then do a lot of cardio. So you really want to get onto where you’re eating a sound nutrition, healthy plan. And then when you get done working out, you get right back to that sound nutrition plan that go, I just work out and I can go eat a bunch of junk. It doesn’t work that way.

So you really need to stick to a healthier option plan and be really reasonable. If you’re going to eat junky stuff, really be moderate with the portions, just eat a lot less of it. So those are some of the top tips for being new to the gym, new gym, top tips, because give you a couple of different action steps. And some did you notice, did you know that 70 to 80% of your success far as tone and lean and fit and getting healthy is your food 70 to 80% is what you eat.

So apex 24 fitness in ESM Cooper Institute, and many other different places have gone to for fitness instruction. And fitness training and certifications, they talk about how important it is for your client to be adhering to good food. So make sure that you know, that only 30% or 20% of what you’re doing in the gym Oklahoma City is the workout part 70 to 80% is your food. Now, if your food’s on that workout will work a lot better.

You can get stronger, you’re gonna lose a lot of fat. You’re gonna feel a lot of energy. If you’re eating junky and you go to the gym Oklahoma City, you still kind of feel sluggish and, and you don’t feel as good. So you want to make sure you get the right fuel in the best results are when people are consistent. Make sure you’re very consistent with your workouts. Get a set plan.

I encourage you to go to the free trainer class, get on the free get the, get on the free trainer. The free trainer use it as much as you possibly can learn all the equipment. Get on a good set nutrition plan and pick up the C F 30 books. That’s Colawfitness, 30 day diet and workout book. It’s a book that tells you exactly what to do the first 30 days for, as in losing weight, toning up cardio weights as a very easy to simple to follow checklist.

So make sure you keep your workout simple, same follow that. See a 30 book, and you’re going to be well on your way to losing weight. Toning the body and making some good changes. So action steps for you. Action steps is joint Colaw fitness. It’s only $1 down it’s as low as $5 a month.

That’s where basically you can also bring a friend for free that’s where two people. Can work out tan and massage for just $1 down and as low as $5 a month, check us out. We also have a seven day money back guarantee. Some reason it’s not a good fit and get your money back. Also free trainer classes go to all the action. Step two, action. Step two is free trainer class. Go check out the free trainer classes.

Step three is get that CF 30 book and go to the CF 30 class. That way, you know exactly what to do to get started. Follow the flu PA plan to start exercising, read our daily words of encouragement in that book. For mental health and motivation also encourage you to read or watch a Google guide. I’m sorry. Google, Google reviews go to our Google reviews type in Nicola fitness, Google reviews learn about us. See a lot of our members like how much they love the club.

And if you want to see real people with real results like yourself. Go to YouTube type in Colaw fitness reviews, Colaw fitness reviews. You see lots of people losing weight, getting in great shape. So this is Charles Colaw on the, you can do this podcast today. We talked about new to the gym question, Mark, top tips here. So check us out. See you next time. Bye-Bye.

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