WEBVTT - The Best Way to Get Over Gym Intimidation is a Good Program! 

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<v Speaker 1>Hi, and welcome back to Bounce Forward with me, Tiff Paul.

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<v Speaker 1>I'd like to acknowledge the traditional custonians of the land

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<v Speaker 1>in which I'm recording this podcast, the Werendru people of

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<v Speaker 1>the cooler Nation. I pay my respects to elders past

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<v Speaker 1>and present. Torah reached out to me. I struggle with

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<v Speaker 1>jim anxiety, bad tip. How do I overcome it? And

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<v Speaker 1>where do I start with a lifting routine? Oh Gintimidation

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<v Speaker 1>is a real thing. I feel it. I feel it

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<v Speaker 1>in all gyms. I've just started at a new gym.

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<v Speaker 2>My old gym was sold.

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<v Speaker 1>It was a little boutique, beautiful boutique gym, and now

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<v Speaker 1>it's become a franchise twenty four to seven kind of

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<v Speaker 1>commercial gym full of cardio equipment and machines. Whereas my

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<v Speaker 1>old boutique gym had a little dojo in it and

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<v Speaker 1>it was really lightful women and anyway, all the bros

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<v Speaker 1>have moved in and it's it's just a different vibe.

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<v Speaker 1>And I'm like, you know, in like sweaters and wind

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<v Speaker 1>cheaters and hoodies and you know, leggings and kind of

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<v Speaker 1>covering up and like not wanting to be seen and

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<v Speaker 1>I'm just embarrassed, and I feel it. I feel that anxiety,

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<v Speaker 1>especially around a new setup in a gym where there

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<v Speaker 1>are all these new machines and I'm like.

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<v Speaker 2>What do these machines do?

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<v Speaker 1>They've got QR codes you meant to scan and then

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<v Speaker 1>you know how to use the machine.

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<v Speaker 2>It teaches you and it's all high tech stuff.

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<v Speaker 1>There's a spray tan machine in the corner you can

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<v Speaker 1>just walk into and get tanned on your way out

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<v Speaker 1>of the gym. It's crazy, right, And I honestly feel

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<v Speaker 1>that anxiety, and especially in some gyms which are real brohns,

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<v Speaker 1>it's hard for women to find their groove. So how

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<v Speaker 1>do you set up equipment? Where do you go to first?

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<v Speaker 1>How do you set up a little circuit? How do

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<v Speaker 1>you work into sets with other people when they're using

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<v Speaker 1>a machine or they're on their phones, and you know

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<v Speaker 1>what is etiquette?

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<v Speaker 2>And it is so confusing.

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<v Speaker 1>First you want to master you know, the movement patterns

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<v Speaker 1>and the technique I reckon of the fundamental exercise that

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<v Speaker 1>strengthen your body.

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<v Speaker 2>So forget complicated bar bell setup, smith machines, pulleys.

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<v Speaker 1>Just start with dumbbells and find a little space and

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<v Speaker 1>that's where you can practice your squats, your dead lips,

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<v Speaker 1>you know, developing the movement patterns that challenge your body

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<v Speaker 1>without fatiguing it too much. And this can you know,

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<v Speaker 1>really help you learn and start with low rep rangers

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<v Speaker 1>so there's minimal fatigue, and this helps you.

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<v Speaker 2>To really master technique right.

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<v Speaker 1>And if you've got a really good online program that

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<v Speaker 1>is coached, you know you'll get a lot of technique

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<v Speaker 1>and tips from that.

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<v Speaker 2>Dumbbells are your best friend.

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<v Speaker 1>You can be in a gym, get your dumbbells and

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<v Speaker 1>just find your groove in a corner, like it's great.

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<v Speaker 1>The other thing I would recommend is warming up really

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<v Speaker 1>well on a piece of fitness equipment like the elliptical

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<v Speaker 1>or treadmill or a bike, and looking over on your phone,

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<v Speaker 1>in your notes or wherever you keep your plan and

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<v Speaker 1>just going, okay, this is my plan for today. Just

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<v Speaker 1>taking two minutes to take in the room, get your zen,

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<v Speaker 1>go over the plan that you need, eyeball the equipment

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<v Speaker 1>that you need, and just have a moment. You don't

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<v Speaker 1>have to walk into the gym and be like right,

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<v Speaker 1>we're on, let's go, Like I think you need to

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<v Speaker 1>really just collect yourself for a second, and then you

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<v Speaker 1>can start working your way around the room. When starting

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<v Speaker 1>any program, I recommend being conservative with the amount of

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<v Speaker 1>weight you lift in week one, which means start light,

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<v Speaker 1>focus on lifting technique, and then you can progress each week,

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<v Speaker 1>because when you start with the strength training, it's going

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<v Speaker 1>to hurt. You're going to get delayed on set, muscle soreness,

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<v Speaker 1>the doms, and not in a bad way. It's not

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<v Speaker 1>going to hurt hurt. It's just going to be like, oh,

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<v Speaker 1>I can feel I worked out. But by week four

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<v Speaker 1>you will see improved in strength. It only takes four

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<v Speaker 1>weeks and you'll feel so much more confident with the

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<v Speaker 1>movements just using those dumbbells that you'll be like, Okay,

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<v Speaker 1>I'm ready for a bar bell, I'm ready to use

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<v Speaker 1>the cables, I'm ready to move onto the Smith machine.

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<v Speaker 1>When it comes to developing strength, or like transforming your body,

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<v Speaker 1>you gradually want to increase the intensity each week, So

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<v Speaker 1>that's either increasing the amount of weight you lift, or

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<v Speaker 1>increasing the number of reps you perform, or gradually increasing

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<v Speaker 1>the degree difficulty of the movement. But these improvements will

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<v Speaker 1>add up over time, and before long you'll you'll definitely

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<v Speaker 1>reach your goals. So my number one tip is to

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<v Speaker 1>follow a program. You need a structured training program. You

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<v Speaker 1>can't go into a gym and be like a bit

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<v Speaker 1>of this and a bit of that, like a bit

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<v Speaker 1>of this and a bit of that. If you're baking

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<v Speaker 1>a cake, You're just not going to get a cake

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<v Speaker 1>at the end, are you.

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<v Speaker 2>You just really need you need to have a recipe.

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<v Speaker 1>So it's essential for the body to be continually chat

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<v Speaker 1>challenged and to develop. So honestly, try a gym, an

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<v Speaker 1>app someone at the gym, like a professional PT, or

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<v Speaker 1>you can split a session with a friend. If it's

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<v Speaker 1>too expensive, you can ask gyms. They even have programs

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<v Speaker 1>you can buy and they'll walk you through it and

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<v Speaker 1>teach you the technique and show you the machines and

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<v Speaker 1>how it works, and then hand over the program and

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<v Speaker 1>then you're off. But really, following a program is really

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<v Speaker 1>important because you want to come out hitting those goals,

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<v Speaker 1>and you do need a structured training program for that.

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<v Speaker 1>So in summary, I think that the certainty of having

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<v Speaker 1>a program takes away the anxiety, because anxiety is uncertainty,

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<v Speaker 1>and I get most anxious when I walk into a

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<v Speaker 1>gym and I just haven't got a plan. I don't

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<v Speaker 1>know what day Am I doing legs? Am I doing

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<v Speaker 1>a conditioning session? Am I doing cardio? What am I

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<v Speaker 1>going to run around and use all the machines? And

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<v Speaker 1>am I on the dumbbells? What am I doing today?

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<v Speaker 1>That's when I get anxious. But if you have a plan,

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<v Speaker 1>it takes the anxiety out of it. And then I'd

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<v Speaker 1>also reach out to a friend. I have a really

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<v Speaker 1>good friend, Tash. We train together. She trains me sometimes

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<v Speaker 1>like she's she's also my PT and you know, I

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<v Speaker 1>couldn't do it without her because she's there, she's you know.

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<v Speaker 1>We work into equipment together. You know, like today we

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<v Speaker 1>wanted to use a bench, it was being used. We

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<v Speaker 1>had to come up with something else. We went to

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<v Speaker 1>the kettlebells, Like you know, you need to be inventive,

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<v Speaker 1>but having that brand there to also spot you, to

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<v Speaker 1>make sure that you can lift heavy, that you are

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<v Speaker 1>doing the right technique, to be there in case you

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<v Speaker 1>get nervous.

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<v Speaker 2>I get nervous with bar bells.

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<v Speaker 1>Absolutely, when I'm doing a chest press or something or

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<v Speaker 1>a dead lift, I get nervous. And it's just so

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<v Speaker 1>nice having someone there, having that support and that accountability

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<v Speaker 1>from a friend is just gold, so make sure you do.

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<v Speaker 1>And also, if it's your first time in a gym space,

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<v Speaker 1>get a tour. Ask someone at the front desk to

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<v Speaker 1>give you a tour to show you around the different

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<v Speaker 1>spaces of the gym, the different machines. They should all

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<v Speaker 1>offer this at every gym, commercial, boutique, whatever. It's a

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<v Speaker 1>really good way to kind of get settled into that

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<v Speaker 1>new space. So don't be intimidated by the gym. Women

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<v Speaker 1>need to be in gyms, absolutely need to be in gym,

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<v Speaker 1>so own it, but get a plan together, find some support,

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<v Speaker 1>and just don't give into that anxiety because you'll feel

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<v Speaker 1>so much better after a workout and endorphins and everything.

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<v Speaker 1>Every time you go like anything that's hard or outside

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<v Speaker 1>your comfort zone, it will get easier and easier and easier.

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<v Speaker 1>So just keep showing up. Thanks so much for listening

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<v Speaker 1>to Bounce Forward. I really love having your company, So

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<v Speaker 1>please dm me on Instagram at tif Hall Underscore XO

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<v Speaker 1>and let me know what topics you'd like me to cover.

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<v Speaker 1>Don't forget to rate and review me on your podcast

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<v Speaker 1>out Speak soon.

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<v Speaker 2>Happy Days,