Episode 128 - 15 habits to a daily workout routine

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Hello, Charles Colaw on the, you can do this podcast. And today I’m going to talk about 15 habits to a daily workout routine, 15 habits to a daily workout routine. See, the thing is, is I want you to be able to maintain and improve your daily workout routine. And here is a 15 ways to do so.

I am Charles Colaw, Mike, me and my wife, Amber Colaw. We are the founders of Colaw fitness. I am an eight times certified fitness trainer. I’ve trained thousands of clients, and I want to help you get in the best shape of your life and make a change in your life. So here we are with this podcast, I encourage you to look at YouTube type in Colaw fitness reviews on YouTube.

Go to youtube.com type in or fitness reviews and see thousands of clients just like yourself, that we felt lose weight and get in great shape. Colaw fitness. We a Colaw fitness is a Christian owned and operated chain of gyms in the Midwest.

We’re currently growing across the country. We have locations in Bartlesville, Oklahoma Colaw fitness, Bartlesville, Oklahoma. There is also locations in Joplin, Missouri that’s Colaw fitness, Joplin, Missouri. We also have locations in Topeka, Kansas Colaw fitness Topeka Kansas.

We also have locations in Arlington, Texas Colaw fitness, Arlington, Texas, and Colaw fitness as well in Oklahoma city, Oklahoma Colaw Fitness in Oklahoma city, Oklahoma. Please check us out. If you’re in those areas, we are the highest rated and most rigid reviewed gym and every single one of our markets, and we are known as a strong Christian owned and operated chain of gyms.

So come check us out. This article that I’m looking at here is 15 habits to maintain and improve your daily workout routine. What I’m going to do is go through this and give my take.

And some of my thoughts to these routines I’ve worked out in never missed a week since eighth grade. And so I’ve kind of built a routine I’m now I’m approaching the 40 year old mark, and that’s quite a few years of never missing working out since eighth grade. So I’m going to go through this and kind of tell you my take on a lot of this and and so on.

So in this article the first key thing they talk about is making sure you enjoy your workout, find something that you really like doing for me as a guy, I always liked doing weight training lifting weights. I like the way that it makes my body actually look more muscular and stronger, and it also really helps speed up metabolism lean you out.

So if you want to gain muscle and lose fat weight training is really fun to do, and you can do that pretty much your whole, life’s not like a sport that you have to quit because it’s just too hard of an impact on the body.

But weight training, I like to do weight training and then just moderate cardio. So that’s one of my favorite things to do. And I also like to do it with a friend or a buddy. So it’s a conversation I get to have a friendship that I get to have.

I do a lot with my wife, Amber, we have a great time working out together, and then sometimes I’ll actually meet up with other couples and work out at the gym together and, you know, go for a walk on the treadmills together or go lift weights together. It’s a lot of fun.

So anyways, finding something, the number one thing they talked about is finding a workout that you enjoy. Let’s say some people just want to do walk. Somebody wants to just start off doing something really simple, like a walk jog for 15 minutes, but doing somethings really important.

It talks about wearing exercise clothes that you really like and enjoy. So, you know, go, go figure out what kind of exercise clothing you’d like to wear. I think that’s a great advice. Also big thing is, is finding it’s, it’s a great hobby to have and spend time with friends and family.

So I’m going to the gym with your friends or family, or say your son or daughter, great opportunity to build a relationship and do an activity together that’s healthy and fun.

Also another thing they talk about is finding out what you like try different types of workouts and different types of exercise to see what fits you and your personality and what you seem to enjoy the most. And then you also can change it up as well, but finding something that works for you number two is starting small.

If you start working out and you use just want to go in and you crush it really, really hard for, let’s say an hour of running you, chances are you’re going to probably overdo it. And, and especially if you haven’t been working out and you’ll burn out.

So in this article, it talks about making small wins on a day-to-day basis because the goal was building a daily habit. So, you know, like doing a 15 minute walk is something you could do every day. But let’s say if you want to run, you know, a half marathon every day, it’s never going to be practical.

So finding out something that’s sustainable daily and weekly flow for working out for me, I like to run to the gym and get at least 30 minutes to about an hour and 15 minutes of a combination of weights and cardio, and then head out and eat breakfast and clean up and get started for the day.

So number two is called start small, small wins. Number three is a daily workout routine that needs to be daily. So having a set time has that place, it actually showing up, commit yourself to it, have a workout buddy, have workout partner that meets you to set time, but getting really strict with that and having it be a set routine to set appointment.

So make sure you show up and do your workout. Okay, next step they said number four is using a three-day challenge method using a 30 day challenge method. And it goes in here to talk about how it’s really important for people to have goals and really focus in on like a period of time and what they wanna achieve.

If you don’t get strategic and if you don’t really write things down, I get planned and purposeful. You don’t generally accomplish much. So I’m a big encourager of a 30 day challenge. I have a book out called the [inaudible] Colaw fitness, 30 CF-30 CF dash 30. It’s a sea of 30 book pick up that book at any of our clubs.

It’s $10. It is a free temp is a template, basically what it is. It’s $10 template that you can follow that tells you exactly what to eat, what times to eat, how much water to drink or guests to do, how to plan prep and plan your day, motivational quotes, and a little checklist on what you need to do every single day for the first three days of working out.

And we guarantee 10 to 30 pounds of fat loss in this first 30 days. So come check it out. So I agree with them on number four, using the 30 day challenge method. It’s very good for getting you focused, nailing and executing to get some results. Number five, it says set smart goals for your daily workout plans and a smart goal in here. They use the term specific, measurable, attainable, realistic, and time-bound.

So what they’re saying here, excuse me. What they’re saying here is they’re using the acronym smart S M a R T S stands for specific M stands for measurable, a, a stands for attainable R stands for realistic and T stands for time bound.

So specific, measurable, attainable, realistic, and time-bound once you have those goals. You’re going to be a lot more basically they say in here that it’s important for you to do that because it makes you hold to it and track your progress and reminds you and motivates you to stay on track.

So you can also, it says in here you can find out more if you type in S M a R T goals made simple. So Google that, check that out. But yeah, having a specific goal and a timeframe that you want to accomplish it very good.

Number six, tests scheduling your workout in your day. It’s important that you exercise a part of your schedule and not just an afterthought. You’ve gotta be specific. You got a time block it and tell people,

Hey, I’ve got an appointment here. I can’t meet with you. Do you have to be very intentional schedule. If it’s not scheduled, it doesn’t get done. That’s what I tell people. If you don’t have it scheduled, it’s not going to get done. So schedule it, get it done, make it a priority. Next step is seven social media, and here it talks about similar to making are so similar to marking your calendar.

But this is one, a little more public. You can use social media and other available apps to publicly share your progress online. This will definitely help you stay accountable and you wouldn’t want to embarrass yourself in front of all your friends.

Would you? So this is some accountability. This social media posts is like, if you are posting and sharing, it’s making you feel accountable to your friends and family and everybody that follows you like on Facebook. That’s another great tool to making fitness habit. Number eight, keeping your exercise gear visible.

So top of mind is top of mind. So if you know that you’re in the house and you want to go home and just not do the workout. You don’t have any of the workout clothes in front of you. Or you’ll have the workout food in front of you, but keeping things top of mind and making sure that you have your workout gear out in front of you out visible.

So when you wake up in the morning, you see your stuff, you got it. You say, oh yeah, I gotta do that. Have reminders. It’s a little triggers. Keep you on, track it in here. It talks about how if you have that exercise gear in front of you, it motivates you more to try to not miss your workouts.

Number nine is invest in quality workout clothing and it goes on to sand, wanting you to be comfortable while you work out is very important. So I agree with that, finding some workout equipment, you feel like you feel good, you look good and you enjoy wearing it. It’s a great option to invest in quality, workout clothing, find out some, find, find some that you know, is a good fit for you.

10 is, is incorporate a charity, incorporate your Sierra club fitness. What we do is we donate the first dollar of every one of those memberships to the water for life Mozambique. It’s building water Wells in Africa, and we donate to fight for the forgotten, which is an anti-bully curriculum that’s done here locally to keep kids you know, make, make help kids make better choices.

But anyways incorporating a charity when there’s what they talk about here. When you choose to do this, it says in here, when you think of doing something for the benefit of someone else, it motivates you a whole lot more than just for yourself. Your motivation will skyrocket. This will give you added incentive for sticking with your daily workout goals.

So finding something that, that motivates you for your workout that’s a charity that you can give to. And so on. Number 11, use a pedometer is a cheap way that it kind of measures, you know, your movement. And it’ll also, it’s not a hundred percent, but it is good to have something that tracks it.

So you can kind of monitor where you’re at since pedometers are cheap these days. So you have no excuse to not have one on you at all times. That’s what it says by using a pedometer, you’ll be able to attract the number of steps you take each day, kind of keeps track of your activity level.

And here it talks about really starting off about 10,000 steps, try to get at least 10,000 steps a day for at least five miles a day. So it’s great. Great option there. I highly encourage you to do that, especially for weight management. They had some information on where to get PA pedometers number 12, it says have a backup plan.

So what happens is, is distractions will have, and sometimes emergencies are unavoidable, but you should always have a backup plan that will help you back. Get help you get back to your daily routine as soon as your template is cleared. So a backup plan, great idea is important to think about a backup plan before you need an employee need to implement it.

Your backup plan so it doesn’t throw you off your day and discourage you from working out. So having a backup plan, a lot of times, if I’m traveling, I have a backup plan.

If I don’t know where I’m going to work out, or what’s going to happen, how to have a backup plan, super important 13, it says have a helpful supportive system making sure that you got the right people around you, that’s going to motivate you to keep exercising, keep staying in shape. So totally agree with that.

14 schedule rest times, making sure that you schedule the appropriate amount of rest and recovery from hard workout. When you finally settle on a daily routine of exercise, make sure you don’t commit all of your time and all of your energy. It can be dangerous to your health as well.

So just want to make sure that you are stimulating your body, not just annihilate and your body, but too much to the point of where it’s unhealthy. So you need, you need to have healthy rest times. Okay. Number 15, think longterm biggest thing with fitness and building a routine is that you come, come up with a daily routine daily workout plan.

You want to make sure that you have had that think long-term to make sure that you stay motivated. So I’m gonna repeat that again. When coming up with a daily workout plan, the most important tips are to keep, keep are, are to keep in mind are to get motivated, to stay motivated and making a promise to yourself, to, to not quit and to commit.

If you want to live a long, healthy, happy life and curb disease in life-threatening illnesses, you owe it to yourself to be nice to your body and treat it with respect. Follow this guide is going to help you get started. But you are the only person that can actually do the work. So super important, always thinking long-term like your buyer’s not going to change overnight.

It’s not going to change in just a month, but it’ll change a lot like in six months. So it does take time and that is the, you can do this 15 habits for a daily workout routine, some great options there I’ll run a quick summary. And it said, number one was making sure you choose an enjoyable workout.

So find an enjoyable workout. Number two is starting small. Okay. Number three is building a daily routine and making sure that it’s actually done daily for five, a three day workout journal or 30 day challenge and follow it no more, no less for 30 days. It tells you what to eat.

What supplements to take, what are the best performance enhancing things to do to, to get your body in the best shape. And basically whatever you put in is what you get out of it and how you train it so that you’re going to get out of it. Number five talks about setting smart goals for your daily workout routine.

Making sure that they are smart goals, specific, measurable, attainable, realistic, and time bound, number six, schedule your workout into your day. Making sure that you protect the exercise time. That is your time.

That is your workout time and protect it. I’m gonna skip over this next one. Number seven is use social media. Social media is a great way to stay accountable, celebrate your big wins and tell people, express people you’re burning fires and people give you feedback and you can make adjustments to that.

So social media is great. Use advantage. So use, use social media number and that would be number eight, keep your exercise gear visible. Like I said, out of sight, out of mind that you’re going to forget about working out. If you don’t keep your workout gear and all that kind of stuff on the forefront of your brain. So have it out, be looking at it for it, be looking at it.

Number nine, invest in quality workout clothing. You always want to feel comfortable in your skin, find some clothing that fits you comfortably and you feel as a looser material or a material that really can contract your body.

So it works well. It doesn’t impinge anything during the workout time. Next step incorporated charity. A lot of times people get more out of themselves when they know that they’re doing it for somebody else and not just themselves.

So I’m a big believer in charity. You know, as a Christian, we donate the first dollar of every $5 membership to waterfall with Mozambique. So the $1 that people put down, it goes directly to basically saving lives and changing lives. So doing that makes it feel whole lot more purposeful. Number 11, use a pedometer, track your footsteps. I, and that’s another good one.

Number 12, have a backup plan. Make sure you have backup plans. 13, have a helpful support system. Make sure you got friends and family that support you and then schedule rest times. So make sure you have good set scheduled rest time so that you can rest and recover.

Make sure you’re always thinking long-term for long-term health long-term focus. Don’t just get caught up in the short-term. So that is the 15 habits to daily workout routine. And I want you guys to be able to look it up, go through the article and, and you guys give me, you know, you guys take your take on it.

You tell me what you guys think about. Next section is, did you know that 70 to 80% of your fitness goals is your food? It’s basically what you’re doing in the kitchen. So it’s the rest of the workout and the diet that’s only 20 to 30%, but the vast majority is what you put in your body. Food is fuel, fuel, not use storage is fat, too much fat causes a disease.

So I want you to make sure you know, that the best results are when people are consistent, making sure that you are staying consistent on a workout and don’t mess it up. Number three is keeping things simple in the same keeping things simple when you’re working out, a lot of people will try to change things up too often and they never actually follow a set routine. They kind of feel scattered.

So keeping it simple, even at the same is my advice for that. And then did you know that you can also pick up a C F 30 book it’s called CF Kohler fitness 30 day book. It’s an idiot proof template that tells you exactly how to follow the workouts, how to lose weight, how to get in shape, how to eat better. So pick up one of those books, action steps.

So if you guys want to get more information and get a free trainer, start losing weight and have no risk, I encourage you to go off and join co-op fitness, and then make sure you sign up for the free trainer classes and orientations, or they actually show you how to use every piece of equipment in the facility to make sure you’re doing the things right. Number three is following the [inaudible] 30 class.

Number three is pharmacy. A three class makes you understand the [inaudible] it’s principles of lower carb, higher protein, and eating a diet like that. This can help maintain and keep weight off a body fat off anyways, and then keep more muscle make sure you in that CFD book, follow the food plan, the follow these starting, sorry, sorry.

In that day book, make sure you follow the food plan and start exercising. Do exactly like it says also read your daily words of encouragement for mental health and motivation, and then encourage you to not believe me, go to Google type in Colaw fitness reviews, Colaw fitness reviews in YouTube, go to you to YouTube type in co-op is reviews and see all of our clients and members and all their success.

I encourage you also to follow the food plan and start exercising, read your daily words of encouragement and read some of our Google reviews get motivated. So it was go to YouTube. Check us out. This is Charles Colaw on the, you could do this podcast from Colaw Fitness. You guys have a blessed day. We’ll talk to you. So talk to you next time. Thank you. Bye-Bye.

Colaw Fitness

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