Latest / The Body Recomposition Revolution | Fat Loss and Strength for Women 35+ / How to Feel Confident in the Gym as a Beginner (Simple Workout Plan for Women 35+)

Transcript

How to Feel Confident in the Gym as a Beginner (Simple Workout Plan for Women 35+) · The Body Recomposition Revolution | Fat Loss and Strength for Women 35+

• 0:08
  Hey ladies, welcome back to the Body Recomposition podcast.
• 0:13
  This is Robin and today we are going to talk all about how to
• 0:19
  actually start working out. Whether you're a beginner or you
• 0:24
  haven't worked out forever and you're trying to implement a new
• 0:28
  workout regimen into your life. If you're trying to change your
• 0:31
  identity into somebody who lives and somebody who works out,
• 0:35
  whatever that workout might be, it is a real, real struggle for
• 0:40
  women to actually start working out.
• 0:44
  And that is what I have discovered just in my own
• 0:47
  experience, in my experience working with women.
• 0:49
  And recently we had our, what I call RAC Roundtable, where all
• 0:54
  my clients get on a FaceTime and we kind of just chitchat.
• 0:58
  And one of the biggest issues is the anxiety that women feel
• 1:04
  going into a gym for the very first time or even just going
• 1:07
  into their home gym for the first time or for the first time
• 1:10
  in a long time and starting to actually lift.
• 1:14
  And the reasons my rack ladies cited as being what makes this
• 1:19
  so difficult? They make sense to me.
• 1:22
  They are things I experienced a long time ago when I started
• 1:25
  lifting, and then things I experienced when I started
• 1:28
  lifting again after I had a few kids.
• 1:32
  And I totally resonated with them.
• 1:33
  It had been a while since I thought about those feelings,
• 1:36
  those that anxious feeling I would get walking into the gym
• 1:39
  because I haven't had it in so long, to be honest.
• 1:42
  But I remembered it and I resonated with it, and I think a
• 1:45
  lot of women can resonate with that feeling of just not wanting
• 1:49
  to do it because you're uncomfortable, because you're
• 1:51
  anxious, because you feel I'll equipped in some capacity.
• 1:55
  So today that's what we're talking about.
• 1:57
  We are talking about actually starting a new lifting program,
• 2:01
  a new workout regimen in your home gym or at a public gym or
• 2:07
  at a private gym, whatever it may be.
• 2:09
  We're digging into that today. I'm going to start with my own
• 2:13
  personal story about gym anxiety and what that felt like for me.
• 2:18
  So I started lifting at a gym I think when I was 18 or 19 and I
• 2:23
  had no idea what I was doing. I had lifted a couple times at
• 2:27
  our local YMCA, but I just felt like what the heck?
• 2:31
  Like what are people going to be looking at me?
• 2:32
  What do I wear? I am, I look like an idiot and
• 2:35
  everybody is looking at me look like an idiot and you know what?
• 2:39
  What are they going to do? Throw things at me?
• 2:42
  I don't know. I have no idea why I was so
• 2:43
  concerned. Looking back, it seems silly,
• 2:45
  but it is so real. And I remember pulling into the
• 2:48
  parking lot and I would just sit there.
• 2:51
  I would sit there and listen to music.
• 2:52
  I would take my pre workout. I would do all the things except
• 2:56
  actually go into the gym. And then when I did, sometimes
• 3:00
  my mental, my imagination would get so intense that I would just
• 3:06
  leave after a moment. And then the next time I went
• 3:09
  in, it got a little easier. But I had a client kind of semi
• 3:13
  recently and she I always refer to this story because I think
• 3:16
  it's so cute. She had such a block getting
• 3:19
  into her actual gym that I would call her on her way.
• 3:23
  And it came down to me saying you're going to walk into the
• 3:27
  gym and just touch a dumbbell and then you can leave.
• 3:30
  And then you have permission to go.
• 3:31
  But you do have to get there. You have to go in and you have
• 3:34
  to touch a dumbbell and then you can leave.
• 3:37
  In reality, my hope was that she would actually work out a little
• 3:39
  bit and I think she did after a few days.
• 3:41
  But I pretty sure she did go in there and touch a dumbbell and
• 3:44
  leave at least once or twice. OK, so today you are going to
• 3:49
  learn how to start lifting after age 35 without feeling lost and
• 3:54
  without feeling judged. And you might be thinking, why
• 3:56
  do I need to lift? Can't I just start running?
• 3:58
  And you can run, I guess. But you have to have muscle.
• 4:01
  You have to have muscle, especially after age 35, because
• 4:05
  muscle is what increases your metabolism.
• 4:07
  Muscle is what determines your metabolism.
• 4:09
  And you cannot, you cannot drop fat and gain muscle without
• 4:14
  getting your butt into a gym. Whether whether that's out of
• 4:18
  the house or in the house. So if you're above 35, even if
• 4:21
  you're below, you have to lift. That's just, that's just the
• 4:23
  brakes. So you are going to have a plan.
• 4:27
  You're going to have a plan for when you're going to do your
• 4:31
  workouts and how you are going to get yourself out of any
• 4:35
  mental funks that might arise leading up to those workouts.
• 4:38
  OK. Because without a plan, you can
• 4:40
  plan to fail. That's the reality of it.
• 4:43
  You have to have a plan. I experience that all the time.
• 4:46
  Whenever I'm lacking a plan, I don't achieve what I set out to
• 4:50
  achieve. You know, whether it's meal
• 4:52
  prepping, whether it's getting my butt to the gym, whether it's
• 4:54
  cleaning the house. I have to have a plan for when
• 4:56
  I'm going to do it. And you are going to need that
• 4:58
  as well. My rack ladies and I had our
• 5:02
  roundtable discussion, which is a FaceTime, and we talk about
• 5:06
  whatever. And we were talking about the
• 5:09
  anxieties we all experience getting to the gym for the first
• 5:12
  time. Because all of my ladies are at
• 5:14
  different points in their fitness journeys, their health
• 5:17
  journeys, whatever you want to call it.
• 5:19
  They're all getting their butts to the gym.
• 5:21
  And even though they are getting to the gym, they are still
• 5:24
  battling the anxiety that they have getting there.
• 5:28
  Some of them are more seasoned, and some of them are fresh
• 5:32
  beginners, just little puppies wandering around, not exactly
• 5:35
  knowing what to do or how to do it.
• 5:38
  But that anxiety is not random. That anxiety is not random,
• 5:42
  especially for women who are, who are our age, 35 and above.
• 5:47
  There's actual science behind it because when you are at our age,
• 5:51
  the cognitive load is higher. A lot of you have kids, a lot of
• 5:55
  you are working, you have mental tabs, so many mental tabs in
• 6:00
  your brain going at all time. And that leads to decision
• 6:04
  fatigue. You're making decisions all day,
• 6:06
  every day. Going to the gym feels huge, but
• 6:10
  it also feels insignificant at the same time.
• 6:13
  Like what is the gym when you have to bring two kids to two
• 6:16
  different sports? You have a meeting online at
• 6:19
  six, you have to make dinner for everybody.
• 6:22
  You have a bunch of laundry that's been stacked up for six
• 6:24
  days. You need to get in touch with
• 6:25
  your mom, who's I'll, whatever it may be.
• 6:28
  What is the gym ultimately when you have a million things going
• 6:32
  on? So when it comes down to it and
• 6:34
  you're driving home from work or you're getting out of bed in the
• 6:37
  morning and you have this decision to make of do I start
• 6:40
  my list? Do I start closing my tabs or do
• 6:43
  I go to the gym? Of course, gym does not seem to
• 6:46
  be a priority, but it is and it has to be.
• 6:50
  It has to be if you want to be the person that you're spriting
• 6:53
  to be. You have to change your identity
• 6:55
  and your identity has the gym within it.
• 6:58
  Your identity has lifting weights within it.
• 7:00
  Unless your identity is to be skinny fat and out of shape.
• 7:02
  Otherwise, going to the gym is now part of your identity and
• 7:06
  just apart from all the mental tabs we have going at all times
• 7:10
  at this phase in life, your body's different, my body's
• 7:14
  different. Everybody's body is different
• 7:16
  after age 35. It just is.
• 7:18
  A lot of us have had kids at this point and our hormones are
• 7:22
  different, our testosterone is dipping, our everything is
• 7:25
  fluctuating and that creates a different body composition.
• 7:29
  And a lot of us, the majority of us, have not figured out how to
• 7:33
  combat those physiological changes that are happening at
• 7:36
  our age because it's real. It's not in your head.
• 7:39
  There's a reason why you feel squishier and why you can eat
• 7:41
  the same thing that you ate before, but now you're putting
• 7:44
  on a pound every other week. There's a real reason for that
• 7:48
  and that different body that you now have that in and of itself
• 7:52
  kind of creates a complex for a lot of women when you're going
• 7:54
  into the gym because it's like, oh, what am I doing here?
• 7:57
  You know, I don't look like any of these people.
• 8:00
  And you have it in this your head that someone's looking at
• 8:02
  you and thinking that when truly, I promise you, I promise
• 8:06
  you they are not. They are not.
• 8:08
  I have been an avid gym goer for over 15 years.
• 8:12
  I have never once looked at a woman in any size or shape and
• 8:17
  thought why is she here? The only time I've ever thought
• 8:21
  that's was when gym Bros are yelling really obnoxiously while
• 8:25
  they're benting just over the top.
• 8:26
  And even that I don't think much of it most of the time.
• 8:29
  And last thing that I feel like is a major contributor to the
• 8:32
  anxieties women have starting their gym journey.
• 8:35
  It's just the way we grew up. You know, like the past diet
• 8:39
  culture, everyone talked about gym being a way to burn off
• 8:43
  calories. So maybe you had some cake at
• 8:45
  lunch. Now you have to go to the gym
• 8:46
  and burn that. And that's not reality.
• 8:49
  That is the skinny fat reality where we are taking less space
• 8:53
  or we are eating less, where we are doing more.
• 8:55
  That's not going to give you any sort of body composition change
• 9:00
  because now as we're understanding, as science is
• 9:03
  becoming more widespread knowledge, you know that you go
• 9:07
  to the gym to build muscle. We also have a cardio component
• 9:11
  that's secondary primary goal when you go to the gym is to
• 9:15
  build muscle. And I know that statement of
• 9:18
  building muscle to you who has never lifted before sounds
• 9:23
  overwhelming and that's giving you anxiety.
• 9:26
  It's so easy. I promise you, it is so easy,
• 9:28
  especially if you're a newbie. You're just going to go to the
• 9:30
  gym and move a few dumbbells around and I promise you, you
• 9:33
  will have what's called newbie gains and then you're going to
• 9:36
  get addicted. So you just have to jump over
• 9:38
  the first mental hurdle, which is yourself and these anxieties
• 9:42
  that have been conjured up due to whatever and get over it
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  because you are the only person stopping you from going to the
• 9:50
  gym. You have to choose to abandon
• 9:54
  all the things that you might be harboring, all your anxieties,
• 9:57
  all your fears, all your preconceived notions of what is
• 10:00
  going to happen to your body if you do start lifting or what
• 10:03
  people might think of you while you're there.
• 10:04
  None of that matters. You have to put that in a box
• 10:07
  and then kick the box to the curb because what matters is
• 10:11
  your lean muscle mass. That is one of the top
• 10:13
  indicators of longevity. So it's going to determine how
• 10:16
  long you live, if you care about that and you care about the way
• 10:20
  that you physically look. Let's be honest.
• 10:22
  That's why a lot of women build muscles, because we do care
• 10:24
  about the way we look. I don't think there's any shame
• 10:26
  in admitting that. Then you need to lift and you
• 10:29
  need to abandon the anxieties. There's no way around it.
• 10:32
  You just have to start. And I know that sounds a little
• 10:35
  bit frank, but to be honest, when I was planning this episode
• 10:38
  out, I was writing down all these little things about why we
• 10:41
  have gym and anxiety and and why you might have had it from your
• 10:45
  past or, you know, maybe you experience.
• 10:48
  Ultimately, I just was getting more frustrated because I don't
• 10:52
  understand why our culture has to continuously dredge up things
• 10:57
  that make us unsettled or make us embarrassed or make us feel
• 11:02
  like our trauma is going to dictate our future.
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  When you have control over your future, you have the power to
• 11:09
  ignore the anxieties that are inundating you.
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  When you stay. Just get control over your
• 11:14
  thoughts. It's really not as hard as
• 11:18
  women, men, whoever make it out to be.
• 11:22
  It's imagine when you're in school and you have to do a
• 11:25
  speech. You want to throw up, you want
• 11:27
  to do anything but get in front of the class and do that speech
• 11:30
  because you have anxiety. But are you able to weasel your
• 11:34
  way out of maybe, maybe most of you weren't.
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  You just had to swallow your pride, kick your anxieties to
• 11:41
  the curb, get up there and do it.
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  And if you had to keep doing speeches every single week, it
• 11:47
  would get easier. You didn't have a way out.
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  You just had to get it done. And that's exactly the mindset
• 11:52
  you need to have going into a new routine of getting to the
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  gym. And I mean this with the utmost
• 11:58
  care and concern. But your feelings don't matter.
• 12:02
  What does matter is your health. What does matter is your goals
• 12:05
  and your why and the real reasons why you want to change.
• 12:10
  That is what matters. Your feelings are just feelings.
• 12:13
  Kick them. Kick them to the curb.
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  Doesn't matter. Action is what matters.
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  O start taking action. And now we're going to talk
• 12:20
  about how you start doing that. And the first thing is you need
• 12:24
  to have a plan. You need to have a plan.
• 12:27
  And as I said earlier, if you don't have a plan, you can plan
• 12:31
  to fail. So go grab a marker, go grab a
• 12:34
  piece of notebook paper or a piece of white paper from your
• 12:37
  printer, or you can use your phone.
• 12:40
  But there's just something about having a writing utensil and an
• 12:43
  actual piece of paper that to me makes it real because I'm going
• 12:46
  to use my hand and write these words on a piece of paper.
• 12:51
  I'm going to actually take the time to do this, and then I'm
• 12:53
  going to tape it up somewhere where I see it every day.
• 12:55
  So go get your paper, get your pen or your marker and write
• 13:00
  down which three days you are going to work out and what time
• 13:06
  that workout is going to take place.
• 13:09
  Write down your three days and write down your time.
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  Now, if you're more of an intermediate person who or
• 13:14
  whatever, you know, however many days you want to commit to do
• 13:17
  that. If it's two days, commit to
• 13:20
  that. Actually set the bar low.
• 13:22
  Set the bar low because then you're not dropping it.
• 13:25
  If you set the bar too high, they won't.
• 13:26
  Yeah, I'm going to start with six.
• 13:28
  No, you're not. Just pick a low bar expectation.
• 13:33
  Write it at the top of your page.
• 13:35
  I am going to the gym two days this week and below that Monday
• 13:40
  at 4:30 PM, Thursday at 6:00 AM. Sign your name at the bottom.
• 13:46
  Put your name on it and take some ownership to it.
• 13:49
  Now boom, you have your plan and again, it does not have to be
• 13:53
  two days. You can do three days, you can
• 13:54
  do four days, you can do five days.
• 13:56
  That makes me nervous if you haven't been to the gym for a
• 13:58
  while because obviously that bar might be a little high for you.
• 14:01
  So there's nothing wrong with lowering it.
• 14:03
  Lower the bar. We don't want to drop the bar.
• 14:05
  So just make your expectation of yourself a little bit lower and
• 14:11
  that way you can feel success. And when you feel that success,
• 14:14
  we're going to grab on to it. It's going to make it easier the
• 14:16
  next week and maybe after a couple weeks can raise it to 2.
• 14:19
  Two gym sessions a week. Whatever it is, write down what
• 14:22
  days you're going to work out what time and put your name on
• 14:26
  the bottom. Boom, OK, now you have the plan.
• 14:30
  We need a protocol. A protocol for when you get
• 14:33
  there. And I didn't read about this
• 14:35
  anywhere. A lot of times I do research and
• 14:38
  try to back everything with research, but not for this
• 14:40
  episode. This episode is purely based on
• 14:42
  my own experience in the gym over the last 15 years and my
• 14:45
  clients, my time working with women and men.
• 14:48
  So if you have your plan, you do need a protocol.
• 14:51
  You need to have a protocol for when you get there.
• 14:53
  Otherwise you're going to walk around nervously and and touch
• 14:56
  the dumbbell and leave, which is OK, that's OK.
• 14:58
  But let's have a little function once we arrive at our
• 15:02
  destination. So you have your plan of what
• 15:04
  days you're going. Now you need your protocol.
• 15:06
  Step number one, get out of your car.
• 15:09
  And I always tell my ladies, amp up some music that makes you
• 15:12
  excited. Get some caffeine in your
• 15:13
  system. There's actually a lot of
• 15:15
  research coming out about how caffeine is really beneficial
• 15:17
  for us. We'll get into that in a
• 15:18
  different episode, but get some caffeine in your system.
• 15:21
  I use lifetime pre workout, the caffeinated one.
• 15:24
  There's a caffeine free one too for at night, but I love that
• 15:27
  one. It doesn't make me too jittery.
• 15:28
  It's just perfect. Get your pre workout in you.
• 15:31
  If that scares and you have no idea what it is, ignore me.
• 15:33
  Have some coffee, get out on the gym floor and your step number
• 15:37
  one is let's warm up. So either go to the elliptical
• 15:40
  or go to the treadmill and just walk.
• 15:42
  Just walk. OK, we're going to do that for 5
• 15:45
  minutes. And this is a beginner, A
• 15:47
  beginner friendly plan. So get to the gym, get your
• 15:50
  music on, get your blood pumping and get to some sort of cardio
• 15:54
  equipment just to get your body moving, comfortable in your
• 15:58
  surroundings. Please don't look around.
• 16:00
  It's just going to make you feel uncomfortable.
• 16:02
  We don't need that right now. You're focusing on you.
• 16:04
  You can stay at your phone too. Full permission now for your
• 16:08
  very entry level gym person. First time you're going, pick a
• 16:12
  machine. Pick a machine for your legs,
• 16:14
  whatever it might be. Leg press, leg extension, seated
• 16:18
  leg curl, lying leg curl, hip abduction, whatever it is, go
• 16:22
  find a lower body machine and do it and just do 10 reps.
• 16:26
  You might be saying, how much weight do I put on?
• 16:28
  Put on barely anything. OK, put that little whatever it
• 16:32
  is, peg all the way to the top. Because right now your primary
• 16:35
  concern is just moving your body and making this a foundational
• 16:39
  habit. OK, You're going to do 8 to 10
• 16:42
  reps on that leg machine, and then you're going to wait a
• 16:45
  minute in between each of those sets and you're going to do
• 16:47
  three sets. Check.
• 16:50
  Now go find another machine of your choice, hopefully maybe
• 16:55
  another lower body exercise movement so you can pack in an
• 16:58
  upper body day earlier this week.
• 16:59
  But it doesn't matter because your primary goal when you're at
• 17:02
  the gym is to just explore, get comfortable with the equipment,
• 17:05
  to get comfortable with your surroundings, and if you start
• 17:08
  feeling some kind of way, leave before your head starts taking
• 17:11
  control of your body. So we just want to have this be
• 17:15
  a positive experience when you start.
• 17:16
  We don't want to let our feelings run amok and drive us
• 17:21
  out of the exact place we need to be to get where we want to
• 17:23
  go. Day #1 is just you kind of
• 17:26
  experiencing, experimenting with the machines.
• 17:29
  So start with a lower body machine, fiddle with it, play
• 17:33
  with it look it up on your phone go on YouTube, type in the name
• 17:36
  of it. I am always researching how to
• 17:40
  best perform movements on equipment if I'm in a new space
• 17:45
  or just at my gym and I'm like, is this like actually how?
• 17:47
  Let me look it up. No shame.
• 17:49
  I, I don't know what I'm doing a lot of times that's why I
• 17:51
  research the answers. I want to know what I'm doing.
• 17:54
  I want to know what I'm doing so that I am doing it most
• 17:57
  efficiently and most effectively.
• 17:58
  There is no shame in looking things up on your phone.
• 18:02
  Although I, I do remember back when I started lifting and I
• 18:04
  really did feel embarrassed for not knowing what I was doing.
• 18:07
  And my heart is with anybody who's experiencing that because
• 18:10
  it does suck. You don't want to feel unsure of
• 18:13
  yourself. It's not a settling feeling.
• 18:14
  But believe me, after just a week, you're going to be a new
• 18:18
  person in that environment. You're, you're going to be a new
• 18:21
  person and you might even start to really like it.
• 18:23
  Or you could become obsessed like everybody else who makes it
• 18:26
  a habit. Because when you're a newbie in
• 18:28
  the gym and you have those newbie gains, and that's a real
• 18:31
  thing, maybe not a real scientific term, but you will
• 18:34
  have newbie games, You will drop fat and gain a little bit of
• 18:39
  muscle. If you are brand new to the gym
• 18:41
  and you start doing just a few things a couple times a week,
• 18:44
  it's miraculous. Makes me very jealous.
• 18:48
  So you have your two machines done, you've done your three
• 18:51
  sets of eight to 10 reps and now go walk over to the dumbbells
• 18:55
  and pick two of them up. Now do something easy like lay
• 18:58
  on your back on a on a bench and just press those dumbbells to
• 19:01
  the ceiling a few times. And or if you don't want to lay
• 19:04
  down, just sit on the bench and just put those dumbbells to the
• 19:08
  ceiling. Again, do a shoulder press,
• 19:10
  whatever it is. Your goal here is not to perform
• 19:12
  these movements with 100% accuracy.
• 19:15
  Your goal is to just get comfortable being there.
• 19:18
  Know the feel of those dumbbells in your hand.
• 19:21
  Know the way that your body is going to physically feel,
• 19:24
  balancing them in whatever way you're putting them.
• 19:27
  But you do need to have a plan. So if you're a newbie, I cannot
• 19:32
  express this enough. You need to have a plan or a
• 19:35
  protocol that you're going to follow when you get there.
• 19:37
  And it does not need to be over the top.
• 19:39
  It can be as simple and as short and as silly as you can imagine.
• 19:44
  The goal is to get there and get comfortable and leave on a high
• 19:48
  note. Leave on a high note.
• 19:50
  I've mentioned quite often that I was a public school teacher
• 19:54
  for over 10 years in the past, and sometimes that's working
• 19:58
  with special education students or general education students.
• 20:03
  And when we have a behavior we want to take place or encourage,
• 20:08
  we need a behavior chart. We need a behavior chart because
• 20:11
  there is something really rewarding about having a visual
• 20:15
  representation that you completed a wanted behavior,
• 20:19
  that you completed a task that is bringing you closer to the
• 20:24
  person you are aspiring to be. So for you, an adult, not a
• 20:28
  child in my class, that behavior chart essentially is the piece
• 20:31
  of paper I told you to get out in the beginning where you are
• 20:34
  taking that piece of paper out, you are writing down which three
• 20:37
  days you're going the day and the time, and then you're
• 20:41
  signing your name at the bottom. You're committing to it now.
• 20:44
  Tape that piece of paper on your bathroom mirror.
• 20:47
  You are there every single day looking at yourself.
• 20:50
  Tape it on your bathroom mirror. And after you complete that
• 20:52
  first workout, whatever day and time that is, put a little :)
• 20:56
  next to it. And after you complete that
• 20:58
  second workout, put a little :) next to that one.
• 21:02
  It's really rewarding. I know it sounds silly, but it
• 21:03
  truly is something about seeing that you completed the task and
• 21:09
  tactile, tactilely, whatever, using your pencil or your pen to
• 21:13
  check off that you did it. And then reward yourself not
• 21:17
  with a calorie ridden food, whatever it is, go get a facial
• 21:21
  or a massage or what, whatever. Get yourself some new workout
• 21:24
  clothes that make you feel more confident.
• 21:26
  That's my recommendation. Reward yourself with some new
• 21:29
  workout clothes. They make you feel more
• 21:30
  confident because that right there is a huge, huge factor in
• 21:34
  making your gym experience a +1. And I want to wrap up this
• 21:38
  little episode with the importance of community when
• 21:41
  you're starting something new like this.
• 21:43
  So if this is a new thing for you and you are just now
• 21:47
  beginning your lifting journey at the gym, the power of
• 21:51
  community is. I can't even explain what that
• 21:54
  does for both men and women In my group.
• 21:57
  We have a text group and I also have an app where we, you know,
• 22:00
  throw ideas and thoughts and struggles and strengths and all
• 22:03
  the things out there. And it's a judgement free zone,
• 22:07
  my heart every time I read the things these women put out there
• 22:11
  and how supported they are by the other women in the group are
• 22:14
  who are experiencing the same things or have experienced it.
• 22:17
  And they share how they navigated getting through it.
• 22:20
  That right there is so powerful. And just to see how they support
• 22:25
  each other during all these new shifts that we're going through
• 22:29
  together. It's it's really, really
• 22:31
  incredible. And community doesn't have to be
• 22:33
  something you pay for. It doesn't have to be buying a,
• 22:36
  a coach or subscribing to a, an app like mine and what I do for
• 22:40
  my work. It doesn't have to be that you
• 22:42
  can go on Instagram or Facebook. Facebook has great groups that
• 22:45
  you just join and you know, lifting for beginners or moms
• 22:48
  who lift. There's a bunch of different
• 22:50
  groups that can give you that sense of community and
• 22:53
  accountability. So to recap, we all have those
• 22:56
  anxieties, those feelings that are holding us back from doing
• 22:59
  what we need to do. Ignore them.
• 23:00
  They do not matter. And I can't express that enough.
• 23:03
  I know it's going to maybe ruffle some feathers to hear
• 23:07
  that, but your feelings matter in all a lot of other
• 23:10
  capacities. But when it comes to your
• 23:11
  physical fitness, less is more. Baby action is everything.
• 23:15
  So kick your feelings to the curb.
• 23:17
  Secondly, have a plan. Plan out which days you're going
• 23:20
  to work out. Write down the day and the time
• 23:23
  and sign your name, OK? And have a protocol.
• 23:27
  Know exactly what you're going to do when you get there.
• 23:29
  If you want a simple one treadmill, throw around a couple
• 23:32
  weights, leave on a high note and caffeine is everything.
• 23:36
  OK? Thank you for listening, ladies,
• 23:38
  and I look forward to hearing from you and how you've been
• 23:40
  going on your newbie lifting. I've gotten some Instagram
• 23:43
  messages from ladies who are just getting started in the gym.
• 23:45
  I want to hear back from you. I want to hear how it's going.
• 23:48
  Let me see your behavior chart. I want to see your smiley faces.
• 23:52
  I'll show you mine because I've made a couple and I still use
• 23:54
  them from time to time when I'm tracking my macros.
• 23:56
  So if you do want to touch base with me, you can always e-mail
• 23:59
  me. I do macro formulations.
• 24:01
  I I have coaching spots available.
• 24:03
  Maybe in the future, not right now.
• 24:05
  My e-mail is racfitnessracfitnessmn@gmail.com
• 24:11
  and my Instagram is RAC Fitness under Dash.
• 24:15
  RAC Fitness under Dash. I primarily use my Instagram to
• 24:19
  post fun little videos or tools that coincide with other
• 24:23
  episodes that I've published. But if you're not into Instagram
• 24:27
  and you do Facebook, I have a Facebook page as well.
• 24:30
  It's called the body recomposition revolution and
• 24:33
  they they are tied together technologically.
• 24:36
  So if I post on Instagram, it goes on Facebook.
• 24:37
  You're not missing anything. All right, ladies, thanks again
• 24:40
  for tuning in and you will hear from me next week.