Episode 68 - 10 Tips about food & fitness

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Hi there. This is Charles Colaw with the, you can do this podcast. And today I’m going to talk about 10 tips, food and fitness for beginners, 10 tips, food and fitness for beginners. So without further ado, see the problem is, is most people that start working out, they don’t know what to eat. They don’t know how to work out.

So I want to kind of give you a mindset that you have to have when you want to start working out and give you some clarity and some peace for getting started. The first tip is that nobody in the OKC gyms is judging you on how much weight you can lift. Everyone is really focused on themselves.

To be honest, a lot of people that are in the OKC gyms are aren’t really focused on everybody else, as much as they are focused on themselves and trying to, you know, follow their plan or make improvements for themselves, or maybe even engaged with them and the partner that they’re working out with.

So just remember that nobody in the OKC gyms is judging, you know, judging how much weight you can lift or how much you weigh or how fast you’re walking on the treadmill. Everyone is really more focused on themselves. So tip number two is if you don’t understand something, if you don’t know how to work out or do something, make sure you ask somebody who does so ask somebody who does.

So we also have a free trainer at our Colaw Fitness OKC gyms. If you need to know, ask one of our go to the front, ask them about signing up for the free trainer and make sure that they can give you a mind frame template to follow a good workout plan to follow that can teach and instruct that to you in a setting that is comfortable and that you feel like he’s very clear and you can get that plan and follow that plan.

Number three, tip number three is results. Don’t happen overnight. It’s gonna take some time. It takes time to fall out of shape. You know, most people that come in or, you know, they hit you, you might be a mom and you’ve had three or four kids and you know, you don’t have the high school body used to have, well, you’ve had three or four kids.

It’s been 10 years. It’s gonna take time to, you know, from falling out of shape to fall back into shape. So your body’s really more of a reflection over the last six months or the last year of nutrition and workout habits. And so we want to make sure that we’re consistent on making those changes.

But it takes time. It moves slowly and, and stop looking into shortcuts. Don’t try to shortcut it, just be consistent, follow a simple and same program.

Be very consistent with your food and very consistent with your workout routine and the times to that protect that in a routine, but you’d be consistent. So results are not going to happen overnight. Number three, number four, don’t be embarrassed to your progress and to take photos of yourself, it’s going to help so much.

So weigh yourself, take some pictures of yourself. When you first get started, you don’t have to share it with anybody, but that way you can kind of see where you started, what you weighed, maybe take some measurements or comfort measurements around your belly button, around your hips at the widest area.

Maybe your arms, if you’re a guy and you’re flexing, but that kind of thing, you can kind of see some results, objectively objectives that are improving, and that can be very motivating. So so don’t be embarrassed to do that.

And so you can do that on your own. And if, if you’re embarrassed so I encourage everybody to do that in our CF three diet and workout plan. We’ve got a really simple to follow diet and workout plan. We talk about that to make sure that you do have an objective start.

So you can kind of see where they’re at and then reflect back within a month to your improvements on that tip number five, what you see in the mirror is not what, what not, what everybody else sees you are far worse on yourself.

Basically you are by far a harder critic on yourself than everyone else’s. So think about that. How many times has your spouse said, you look great and you’re like, Oh no, I don’t. Or your, your hair looks nice. You’re like, Oh, I don’t like it.

So just remember you are always a harder critic on yourself than everyone else’s. So don’t let that hold you back from your fitness goals, from improving your health. And so on number six, tip the tip. Number six, you can still make progress without the scale moving. Don’t get hung up on your weight.

So a lot of people are just totally weight focused. What happens when you start working out needing better, you actually have a low amount of lean mass. That’s like where the muscle is there, cause your muscles now less because now you’re working out. Now it will continue to grow. So your muscle will actually, when you kind of start developing and the youthful muscle tone will start coming back underneath the fat.

At the same time, the fat is dropping. So if I lost five pounds of fat and I gained five pounds of muscle within the first three weeks of working out, your weight may be the same, but the problem is as you don’t see, what’s going to happen in the, in the longterm.

By doing that. If you continue out on that, your fat is going to continue to go down and the muscle is going to slowly start plateauing and you will be 40, 50 pounds, less with a lot more smaller toned physique. So you do basically number six, you can still make progress without the skill moving. Don’t get hung up on your weight.

Not a guys too. If you’re a guy you’ll build muscle really quickly. And so you’ll start building muscle and losing fat. Sometimes you might even go up a pound or two at the same time. Your body fat percentage is going down.

So number seven, focus on using correct form. So don’t always focused on heavyweights, try to use the right form, the right technique, stimulate the body. Don’t annihilate the body. A lot of times, people just pound a bunch of weight and they go way too heavy.

The of injury, the risk is way higher than the reward. So focus on the correct form I’m trying to use heavier weights with terrible form is only going to set you back in an injury. So use the right form, use the right technique. Make sure you work out the muscle. Don’t just be a weight lifter.

So work the muscle tone, the muscle flex, the muscle really design your mindset around working the muscle out, not just being a weight lifter. Okay. Number eight, tracking your food is a great tool to help you get started. So what I want you to do is to start writing down what you’re eating the most of the foods, a apex 24 fitness and ESM Cooper Institute.

I’ve got a, I can’t remember like eight national certifications as a trainer. They all talk about the importance of your food, 70 to 80% of your, of your success in weight loss and what you look like is your dietary habits.

So that’s your food habits. So 70 to 80% of your success is what you’re putting in your mouth. We want to make sure we start tracking that. And w the foods that I’ve learned like paleo diets, makers by diet, South beach diets bodybuilding diets, high protein diets point system diets. A lot of those diets all fundamentally do the same component.

If you really look at the, the core part of it, it’s a higher protein and a lower amount of sugars and starches and refined based carbohydrates. And also eliminating a lot of the bad hydrogenated oils and bad fats.

So basically healthy proteins, only good fibrous carbs and all bad carbs, and all bad fats are taken out. They just have certain takes to that and certain percentages to that. So a lower carb, higher protein approach, high fiber vegetables.

And so the more that you’re tracking that if all you’re eating is like cookies and ice cream and chips and stuff like that all the time, your body’s gonna reflect that. No matter what your effort is, you have to eat healthier. So if you’re tracking what you’re eating and then you’re going to be extremely successful.

We have those to do that. We have a Colaw Fitness journal. You can actually track your food. We actually give you a diet plan to follow. That’s really successful, and basically losing fat and building muscle at the same time. And you become a smaller, more toned version of yourself.

It’s really more geared towards loss of fat and toning up than it is mainly gaining tons of muscle, but that Cf-30 fitness diet journal. It’s like a book that me and my wife have written pick that up.

Got an easy to follow a journal to log your food and just start following that plan no more, no less than exactly what it says no more, no less than exactly what it says. And you can track your food. There’s an easy tracker in there and you’ll be successful. Tip number nine, what works for someone else may not work for you?

So making sure that you understand that somebody else may be telling you all this stuff, that’s never really trained somebody with your body type and your type of physique or your type of mindset, make sure you really kind of digest all that and make sure your resources of information is coming from somebody who’s tried and true.

You know, maybe a trainer that’s trained 5,000 clients like myself or somebody that’s worked with specific individuals that are going to fit in your type of category to get reference points from and fits with your emotional needs and the type of planning that would work for that as well.

Okay. Number 10, number 10, always remember that there’s more to life than working out and dieting do not let it take you away from what’s most important, like your family or your church or your healthy habits you have in life. You need to make sure you still protect that. What I like to do is make sure I wake up early, get my workout and get cleaned up.

If you wake up three to four hours before your actual day starts, you have plenty of time to wake up, get a workout in plan your day out, and then everybody else gets up. Are your appointments finally starting? And so that’s protected time that doesn’t take away from anybody else like your family or relationships that you’re not wanting to, to lose in the course of that.

So that’s my tip. Number 10. These are the 10 tips for food and fitness for beginners 10 tips for food and fitness for beginners. Listen to it a couple of times take away these tips. It be really successful. A couple of quick action steps. If you want to be like super easy to follow this and get started, join Cola fitness, you can try it out.

It’s only $1 down. You have a money back guarantee. The first 30 days, you can try everything in the OKC gyms. You can work out, you can tan, you can massage. You can use the free trainer. Can use everything in the club and you can bring a friend for free. They can use everything with you at that same time for that $1 down at the end of the month.

It’s not a good fit for you. We’ll give you your dollar back. There’s no catch. There’s no commitment. We want you to try out of fitness. So let’s see if it’s a good fit for you and also get into some of those free classes so that you can actually get started on a good plan.

Second thing to do is to start the CF 30 class, the 30 classes as a trainer. That’s going to talk you about what to do for the first 30 days for the diet and the workout. We also have a journal that you can buy. It’s $10 and that journal, you follow that journal. It’s a written journal. You can always have, it’s going to log all your food.

It tells you what to eat, what times to be eating, how to follow your workout plans, everything. So it’s complete mind, freedom and peace anxiety comes when you don’t know what to do, or you’re trying to critically think, and you don’t really know what to do.

That anxiety will go completely away. If you have one of these journals that gives you complete mind, freedom for the first 30 days. So you can be successful if you follow that no more, no less than exactly what it says.

For 30 days, you will start getting losing a lot of fat Tony and at the body, your minimum motivation will improve. I promise you, just try it, check it out. Anyways if you don’t believe me, I encourage you to go to YouTube, go to YouTube type in or fitness reviews and listen to just thousands of clients.

We’ve worked with people like yourself on the video, just talking about Colaw fitness, what they like about it. And so I’m, I’m also encourage you to read Colaw fitness, Google reviews, go to Colaw fitness type in Colaw fitness, Google reviews, and Google, and just read some of the reviews.

You get to know who we are and what we’re about. Anyways. Thank you for listening. This is Charles Colaw and that on the, you can do this podcast. You guys have a great day. We’ll talk to you soon. Bye bye.