Speaker 1: So I want to go to the gym, but I
Speaker 1: don't know what to do. I'm intimidated about walking into
Speaker 1: the gym. How do you overcome that?
Speaker 2: Well, it can be a little scary too, actually, But
Speaker 2: the first thing that you want to do is actually
Speaker 2: figure out what you want to go there for.
Speaker 3: Okay, So what do you want to achieve by going
Speaker 3: to the gym?
Speaker 2: Do you just because your body's going to respond to
Speaker 2: your instructions by your actions. Okay, So if you just
Speaker 2: want to go for some general health and fitness, then
Speaker 2: those are the sort of exercises that you'll be doing.
Speaker 2: It might be some walking or slow jogging on the treadmill.
Speaker 2: It might be some lighter weights or just some machine
Speaker 2: circuit that kind of thing. So if you're just wanting
Speaker 2: general improvement, that's what you'd be after. If you're really
Speaker 2: wanting to make some broad sweeping changes, then you'd want
Speaker 2: to be going maybe a little heavy duty. Oh it's starting,
Speaker 2: you know, under a trainer obviously, because that could get
Speaker 2: a little dangerous. But yeah, it's first of all, decide
Speaker 2: what you want to get out of your time in
Speaker 2: the gym, because otherwise, if you just go there and
Speaker 2: clutch its straws, you're not really getting the bang for
Speaker 2: your buck.
Speaker 1: Do you think it's important to have a trainer to
Speaker 1: show you how to do everything properly?
Speaker 2: I think it is because injuries from the gym really
Speaker 2: create a poor relationship with exercise because you go there
Speaker 2: and you tear something and then you go, oh, my gosh,
Speaker 2: I'm never doing that again.
Speaker 3: You know that this exercise caper.
Speaker 2: Is just it's awful, and it really gives you an
Speaker 2: element of fear or trepidation or whatever with with your exercise,
Speaker 2: and it's never a good idea. So getting someone to
Speaker 2: tell you how to do these things properly and safely
Speaker 2: so that you get some great outcomes out of it
Speaker 2: is a much better way to go, especially if you're
Speaker 2: a beginner. And if you are a beginner, start gentle, like,
Speaker 2: don't start at Olympic lifting level, please start nice and gentle.
Speaker 1: I noticed that a lot of gyms actually throw in
Speaker 1: a free trainer or at least two training sessions when
Speaker 1: you first join up to I think it's important to
Speaker 1: find out whether or not they've got that.
Speaker 2: That's really really important, and it's also responsible. They've got
Speaker 2: a duty of care while you're in their environment. So
Speaker 2: it's in their best interest because if you kind of
Speaker 2: go in there and have a bit of a whoopsie
Speaker 2: and then say, well, no one showed me how to
Speaker 2: do that, they're actually not going to come out looking
Speaker 2: too shiny if.
Speaker 3: That's the case.
Speaker 2: So it's a really good idea to listen to their advice,
Speaker 2: but also make sure you're eating well too.
Speaker 1: So you've got to the gym for the first day,
Speaker 1: what do you wear?
Speaker 2: You wear what you are comfortable in. Please, please, please,
Speaker 2: please do not feel that you have to wear the
Speaker 2: latest exercise gear or you need to, you know, look
Speaker 2: a certain way or dress a certain way. Please wear
Speaker 2: what you are comfortable exercising in. Something maybe a little
Speaker 2: bit loose so you can move something that's comfortable enough
Speaker 2: so that you can perform a squad without having to
Speaker 2: worry about anything, you know, falling.
Speaker 3: Out or anything like that.
Speaker 2: You know, you want to be comfortable in what you're
Speaker 2: wearing and be able to move a comfortable way to
Speaker 2: be able to perform the moves that you've got to perform.
Speaker 2: So yeah, please make sure that you're very comfortable. And
Speaker 2: if you're not comfortable showing a lot of.
Speaker 3: Skin, then don't. Just don't. There's no rules on that.
Speaker 1: How important is stretching before you start a class or
Speaker 1: before you start training?
Speaker 2: If you are a beginner, it is vitally important to
Speaker 2: warm up, so please always at least go through some
Speaker 2: dynamic stretches. And where I say dynamic, that means you're
Speaker 2: moving and stretching at the same time, so it's not
Speaker 2: just kind of putting your leg up on a bench
Speaker 2: and leaning into it. It's actually getting some movement. So
Speaker 2: swinging your legs a little bit, start with the movements
Speaker 2: being really small and gentle to start with, and then
Speaker 2: work up as those muscles get used to it. But
Speaker 2: always always just start off small and work your way up.
Speaker 1: If you see a class happening that you want to
Speaker 1: join in, do you think it's important to tell the
Speaker 1: trainer with the person taking the class that this is
Speaker 1: your first lesson as well?
Speaker 2: Oh my gosh, yes, and please stand down the front
Speaker 2: if that's the case. And I know that's really like
Speaker 2: what nobody wants to hear. But if you're standing down
Speaker 2: the bank, the instructor in that class can't see you,
Speaker 2: and therefore they can't go, oh, hey, you know what,
Speaker 2: you just need to keep your knees out on this move,
Speaker 2: or you keep your elbows in or whatever, because they're
Speaker 2: looking at you for your safety, not so they can
Speaker 2: point and laugh. So it's a real safety thing. Please
Speaker 2: stand where someone experience can see you and just guide
Speaker 2: you so that you're not doing anything to hurt yourself.
Speaker 2: Safety is important.
Speaker 3: Of course.
Speaker 1: I've always amused whenever I go on holiday and there's
Speaker 1: a gym. Then when I see Dad, who hasn't been
Speaker 1: to the gym since he was at high school, and
Speaker 1: he's gone and seen the equipment, thought right, I'm going
Speaker 1: to kind of have a go at that. And then
Speaker 1: you see them do about ten minutes, and you think, right,
Speaker 1: you're going to be injured for the rest of this holiday.
Speaker 1: People forget why their body isn't in the same shape
Speaker 1: it was when they were at high school. And you
Speaker 1: can't just jump straight back into it.
Speaker 3: Can you. No, we're not twenty anymore, Toto, We're just not.
Speaker 3: And yeah, look in.
Speaker 2: Our minds we are, absolutely But yeah, I think that
Speaker 2: the biggest thing that I tell people is start off
Speaker 2: where you are now, not where you want to be,
Speaker 2: and work up to where you want to be, because otherwise,
Speaker 2: like muscle soreness is real, and it really puts you off.
Speaker 1: Another thing I've noticed is that people start up, they
Speaker 1: get the gym membership, and they go and then they
Speaker 1: don't come back. You know, they usually last a week.
Speaker 1: How do you stick to that?
Speaker 2: I think the whole thing is is remembering why you started.
Speaker 3: So you wanted to get a little bit fitter.
Speaker 2: Maybe you wanted to you know, your pants to fit
Speaker 2: a little looser, you know, whatever your goals were to
Speaker 2: start with. That's what you've got to keep in mind,
Speaker 2: not the not the feeling, because when you join up
Speaker 2: to the gym, you are excited and you're motivated, and
Speaker 2: you go.
Speaker 3: Yeah, this is going to be fabulous, and.
Speaker 2: Then the motivation leaves you and you're left flat on
Speaker 2: the floor and go, well, I don't feel like it today,
Speaker 2: and so you don't go. You know, I always liken
Speaker 2: that a gym membership as a bit of a sponsor child.
Speaker 2: You know, you never meet them, but you keep sending
Speaker 2: them money. So it's a real it's a phenomenon that
Speaker 2: happens with so many people with those twenty four hour gyms.
Speaker 3: There's no commitment to them.
Speaker 2: They haven't got any accountability they're left to their own devices,
Speaker 2: and therefore when motivation goes, so do they. But discipline
Speaker 2: has to actually kick in there. Because your body doesn't
Speaker 2: really care if you feel like it or not, it
Speaker 2: still needs to exercise. You don't feel like brushing your
Speaker 2: teeth every morning, but it still gets done and your
Speaker 2: exercise is no different.
Speaker 1: And correct me about this if I'm wrong. I'm led
Speaker 1: to believe that when you first start out, twenty minutes
Speaker 1: a session will be enough. Would that be fair?
Speaker 3: Oh?
Speaker 2: Yes, because you can overtrain and that will actually send
Speaker 2: your results going the other way if you do that.
Speaker 2: So yeah, that's really important. But also it's like, even
Speaker 2: if you are a seasoned trainer, thirty to forty five
Speaker 2: minutes is usually enough to because it's more about what
Speaker 2: you do, not how you do it. For so you
Speaker 2: can train smarter without necessarily training longer.
Speaker 1: And let's talk about one more thing, and this is
Speaker 1: also equally as important as the exercise, and that's the diet.
Speaker 1: Where do you start with this?
Speaker 2: Well, first of all, you've got to make sure you're
Speaker 2: eating enough. So many people nowadays, particularly if they're going
Speaker 2: to start on an exercise regime, to try and lose
Speaker 2: some weight, they'll starve themselves and then they don't have
Speaker 2: any energy.
Speaker 3: They're losing muscle.
Speaker 2: Therefore they're losing strength, and then their exercise is really
Speaker 2: ineffective anyway. So making sure that you're eating enough is
Speaker 2: my first piece of advice for absolutely everyone.
Speaker 3: Don't train fast.
Speaker 2: At at least have some peanut butter and a coffee
Speaker 2: before you go to the gym.
Speaker 3: At least that would be your bare minimum.
Speaker 1: What about supplements and all those sorts of things, because
Speaker 1: you see people starting and they spend two three hundred
Speaker 1: dollars on things. Do they really need those supplements and
Speaker 1: protein shakes and everything that.
Speaker 3: Goes with that.
Speaker 2: No, absolutely unnecessary. And if you have a double shot
Speaker 2: of espresso thirty minutes before you train, that is the
Speaker 2: best pre workout you can put in your body.
Speaker 1: Yeah, well that's a great idea, man, make.
Speaker 2: A huge difference to your training. Just the coffee alone
Speaker 2: and pair that with a scoop of peanut butter and
Speaker 2: you're cooking with gas there. Yeah, don't waste your money
Speaker 2: on supplements.
Speaker 1: Please give us a website where people can go to
Speaker 1: get all the information they need.
Speaker 3: Samantha Jackson dot coach