The best gym in OKC is Colaw Fitness with memberships as low as $5 A MONTH.
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Hello, this is Charles Colaw with you can do this podcast. And today I’m gonna talk to you about some fitness tips and basically how to start here on a fitness plan. So this is where you want to start right here into your fitness plan. I was just reading an article on active.com and it talked about exercising daily, eating the right foods, tracking workouts, getting sleep and staying motivated.
And I’ve got a perfect plan for people that want to start working out. That covers all of these in a mind frame template. It’s actually a workout book or a workout journal that we have at coauthor. And this is called CF-30 Colaw Fitness, 30 it’s a 30 day diet and workout plan. That’s super simple to follow in a guarantees anywhere from 10 to 30 pounds of fat loss. And you will also tone up your body suit, be a smaller, more toned version of yourself.
So without further ado, I’m going to jump in here to start here, fitness plan by Charles, and Amber Colaw on the, you can do this podcast for Colaw Fitness. So the first thing about starting is you need to be exercising every day, especially for an hour or more. It’s going to help stimulate your metabolism. It’s going to help strengthen muscles dilate the blood vessels, strengthen your heart health and do so many different things.
And to be able to be successful, you’ve got to have a plan to do that. You’ve got to meet a planet planet the night before, make sure it’s scheduled in your phone, make sure it’s on a blocked out in your workweek. So I’m exercising daily for at least an hour is what I encourage everybody to do. And I talk about that in that CF 30 book, that’s the Colaw Fitness 30 day book tells you how to plan for that, how to make sure it’s in your schedule.
It’s got a workout with weights. It’s just got the cardio for your heart health, and it’s also got mental motivation to keep you on track. So so the first thing is, is I want you guys to start exercising daily and a great way to do that is through the [inaudible] template book. It’s also free at are best gym in OKC totally free. You can just go into the club. You can join for $1 has also a 30 day money back guarantee.
So if you don’t like it, the first 30 days, you get your dollar back to switch, speak to the first month as a whole, just a dollar, and you got a free trainer and they can actually help you start your plan and give you that free [inaudible] free class. Now the book is $10. It’s actually a book slash journal that you write in.
So that’s just the cost of the book. But the big thing is, is coming in, signing up for a dollar, getting started, and then having that trainer make sure you fully understand how to follow the next 30 days. So you can lose that 10 to 30 pounds of fat. So the main thing, apex 24 fitness and ESM Cooper Institute, all these different training places I’ve been to around the country for being certified as a trainer, they talk about eating the right foods to lose weight and get in great shape.
I’ve got eight national certifications as a trainer, and what they all talk about is eating the foods that basically force your body to use its own fat as an energy substrate. So anytime you reduce calories, your blood glucose goes down and your body will start to basically mobilize its own fat to be used as energy and certain foods that are high in fiber high in protein like STEM stock, leaf vegetables, far as in carbohydrates and lean proteins partisan like fish chicken lean beef, lean pork, anything that’s 96% or leaner or 90% of the leaner.
It is a very great option for lean meat option. But the lean meat and vegetable option is great choice for losing weight, getting, getting in great shape on our [inaudible] plan, the diet really consists of three solid meals, three liquid meals. And those are the liquid meals are basically a whey protein isolate, a protein shake and water, or it also has some other options as well.
But the main thing is as a high protein, high protein isolate a protein shake that you can just drink with certain times of the day as a meal replacement. And then the foods that sit down and meals are STEM stock, leaf vegetable, like high fiber meat and vegetable calm combos.
And those diets are really, really proven to lose weight very, very quickly. Cause you it’s a very low in glycemic index, like a lot of different diets, like maker’s eyes, South beach hides, paleo based diets bodybuilding style diets.
They all fundamentally use the premise of the higher fiber and higher protein, rich diet, and then low in saturated fats and low in refined carbohydrates like white flour, high fructose corn syrup in raw sugar. When you eat like that, your body freely gives up all of its fat reserves. And that is outlined in a very, very simple way in that CF 30 book.
And so I encourage you to pick up the book and get into with the free CF 30 class and have them train you on it. So the number one component is you want to exercise daily. And I outline that on a, on a monthly workflow of what to do and when to do it for us and weights and reps and sets the cardio all throughout the month and then eating the right foods. I tell you exactly what to eat.
What times do you eat? How much water to drink, what vitamins and supplements could be assistance to that. And you just it’s plots it all throughout the day. And there’s a checklist to follow throughout the day to make sure you’re hitting all your meals. Then you can also log that in your phone. So it beeps and you have all your food prep the night before you just execute on the next day.
So eating the right foods and for the next component is called tracking your progress. Article I read it talks about exercising daily, eating the right, tracking your progress. And I’m talking about tracking your progress, CF-30 journal or the see a 30 book. We have an actual outline journal of how to record that and log that we’ll show you how to do that. It’s all all put together in that book.
You just write down your foods and you can actually check it off like a checklist and you actually scorecard yourself at the end of the day. It’s super simple to do, but accountability is really the takeaway. Having an accountability on your food, logging it and recording. It makes everybody way more successful. Now, when I trained lots of different clients I’ve trained over 5,000 clients in my life and everybody will slowly devolve into poorer and poorer food options if you don’t stay on track.
So we want to make sure you’re journaling it, keeping on track, having some accountability with at least yourself in the journal. And I promise you, you’re going to be a lot more successful with just tracking your progress, journaling, your workouts, journaling, your food plan. And all of that is included in that free [inaudible] a workout plan, but the book is $10.
So you can get the book, follow that right in it. And you can be really have everything in one document. That’s a complete mind, freedom to have everything in one place. The fifth component that talk about and start over with getting arrested, getting asleep now lots of different studies show that people need different amounts of sleep.
Some people feel great off of six. Some people need more like eight. So you kinda feel yourself out six to eight hours of rest is generally what 99% of the population does really well off of during that sleep time your body does the healing repair growth. It also lowers stress.
It’s like a natural gift. Like rest is so good for the body. So getting a good non distracted as much as you can, non interrupted six to eight hours of rest at night. Important for the body to heal repair, grow and relieve stress.
So getting plenty of rest is important. I would say, not any more than eight though. Most of the time we, you start getting too much sleep. You actually are more tired and your body’s off its normal rhythm. And so we want to stick to somewhere around six to eight and stick really tight to that. And don’t change times a lot. Try to keep, if you go to bed at 10, always go to bed 10 or within about 30 minutes of that.
Our bodies really preferred to be on a set schedule and then staying motivated. I want everybody to stay really motivated. And the big thing is, is it’s a mindset to being positive. You can make a choice. So my mom had a quote that she gave to me years ago. She said, the quality of your life is dictated by your praise. So if you’re appraising person, you’re positive person, you’re always speaking good things.
You’re going to have a positive mindset. Now, if you’re negative, you speak negative. You think about negative and drags you down. So I want you to stay positive and have a positive attitude. Next on is taking action over emotion for you to stay motivated. A lot of times you can’t wait around for your emotions to feel good, you need to visit the best gym in OKC.
So what you need to do is like the Nike slogan, just do it. So if you wake up in the morning and you’re supposed to work out, just put your shoes on, start walking to the car, get in the building and start walking on a treadmill for five minutes. By the time your blood starts flowing, endorphins, start to go. You’re going to be more motivated to want to work out, but you can’t just wait around for your body that all of a sudden feel like it wants to work out.
Cause it was just will never occur or very rarely will it occur. And you’re going to basically be letting your emotions hold you hostage from your fitness goals. So you have to take action, then your emotion lines up with it. So action first, then the emotion comes so act.
And then if you act in the Mo motion of acting emotion, as in the, in the, in the decision to act, then the emotion will start coming with it. So next I want you to in our book we also have motivational quotes and some really great takeaways by great pastors business leaders and just really successful individuals that talk about their own struggle and what has motivated them.
And so I highly encourage you to go through the book, read the quotes and stay motivated, stay engaged. So have once a week have a motivational quote that I write in that journal to kind of keep you on track and keep me motivated.
So you can kind of put some perspective to your whole program with a metal perspective, 10 feet up 10 feet back, 30 days, meat and vegetables, protein, Jason water workout every day, cardio every day. And I’m telling you 10 to 30 pounds, sometimes 40 pounds of fat people can lose in just three days.
It’s amazing. It’s a really, it’s a diet just focused on foods that force your body to mobilize its own stored fat as energy. And you become a smaller, more fit tone version of yourself. Okay? Action steps. So on today’s podcast, I want to give you some action steps. What I want you to do is to join Colaw and this is only $1 as for the whole month that can get you get started for $1. If you don’t like it, and the end of the month, you can get your dollar back.
So there’s no risk. The memberships are also as low as $5 a month. That gives you an, a friend. That’s two people. The ability to work out tan massage, have free trainer instruction, get free nutrition instruction, and you guys can use everything in the best gym in OKC together. Everything says fitness, the tanning beds, the massage units the free trainers. You can use all of the, the, the million dollar over a million dollars with the fitness equipment.
You can use all that stuff. 24 hours a day, seven days a week for as little as $1 down. And that’s basically $1 for the whole month. There’s no, there’s no upsell. So, and then in the membership can also be as low as $5 a month so visit best gym in OKC Colaw Fitness.
So you can be really successful, save a ton of money and have a great workout program for literally a buck that first three days and get a trainer and lose weight and both you and another person to get to work out hand massage, learn a lot about fitness.
Very, very risk. If you don’t like it, we’ll give you your money back and keep all the rest of the stuff as well. So most of all, don’t quit. What I want you to do is once you get started on this, don’t quit. If you don’t know what to do, go in and sign up for the [inaudible] class. CF-30 is Colaw Fitness his 30 day class. It’s right there at the front. Talk to the front desk, sign up for the [inaudible] class, goes through the [inaudible] class and just follow it the best of your ability.
We do not expect you to be perfect, but just listen to the foods. Go shop for them, cook them, and then follow through on the workouts. It’s going to tell you exactly what to do far as in weights, reps and sets and all that kind of stuff.
Just do exactly like it says no more, no less, and you’re gonna have great results. So a proof I want you guys to not just believe me. I want you to get proof. So type in Colaw fitness reviews, Colaw, Colaw Fitness reviews on YouTube. So go to YouTube type in Colaw fitness reviews, and listen to like a dozen or two dozen. Or a hundred or 300 or a couple of thousand reviews that we’ve put up there far as in real clients.
Like you losing weight, getting in great shape. So you can Google go on fitness reviews and see it on Google. But you can also go to YouTube and actually see testimonials of real people like yourself that have lost weight and got in great shape. So that’s the proof. I want you to check it out, go to YouTube type in Colaw Fitness reviews and watch the video.
So go to YouTube type in Colaw Fitness reviews, and watch those videos and get motivated. So the last step is wanting to tell you goodbye. This is Charles Colaw with the, you can do this podcast and we will talk to you the next time. Bye bye see you soon at the best gym in OKC.