WEBVTT 1 00:00:00.480 --> 00:00:02.919 It's that time of the year right now where people 2 00:00:02.919 --> 00:00:05.160 are getting back into fitness, or they're starting a fitness 3 00:00:05.200 --> 00:00:08.439 routine for the first time, or maybe they've been continuing 4 00:00:08.839 --> 00:00:12.000 their fitness journey throughout the summer as well. We've all 5 00:00:12.039 --> 00:00:14.400 heard that, and if you haven't heard, you're hearing for 6 00:00:14.439 --> 00:00:18.960 the first time that September is the gym's New January. 7 00:00:24.399 --> 00:00:28.960 Welcome to the Transformation Station podcast. I'm Christina, owner, operator, 8 00:00:29.000 --> 00:00:32.079 and founder of the Transformation Station, and this is where 9 00:00:32.119 --> 00:00:35.679 we talk about getting stronger while navigating real life. If 10 00:00:35.679 --> 00:00:38.520 you're trying to stay consistent through the ups and the 11 00:00:38.600 --> 00:00:41.679 downs and everywhere else in between, this is for you 12 00:00:43.399 --> 00:00:47.640 because September is technically the new January. We have so 13 00:00:47.719 --> 00:00:51.159 many people starting from different points, and like I said, 14 00:00:51.280 --> 00:00:53.840 some people are starting their fitness journey for the first 15 00:00:53.880 --> 00:00:56.039 time and they're nervous because they're like, well, what if 16 00:00:56.039 --> 00:00:58.479 I'm out of shape before I enter the room. And 17 00:00:58.520 --> 00:01:01.240 then there's some people that are thinking about coming back 18 00:01:01.359 --> 00:01:04.719 after vacation after they've been injured. Some people are coming 19 00:01:04.760 --> 00:01:07.640 back after they've been away for two, three, four years, 20 00:01:08.159 --> 00:01:10.519 and there's some times when people have been away, let's 21 00:01:10.560 --> 00:01:13.359 say for like six months or eight months, something a 22 00:01:13.359 --> 00:01:16.519 little bit sooner rather than prior. Like if you've been 23 00:01:16.560 --> 00:01:18.319 a member two years ago, three years ago, four years 24 00:01:18.359 --> 00:01:20.599 or five years ago, you're going to see some familiar 25 00:01:20.599 --> 00:01:23.439 faces when you walk through the door, but there's going 26 00:01:23.519 --> 00:01:25.680 to be all different types of people in front of 27 00:01:25.680 --> 00:01:28.560 you that maybe you haven't met before, or cross paths 28 00:01:29.000 --> 00:01:33.200 because times have changed, and maybe they're going to different 29 00:01:33.200 --> 00:01:37.640 class times, their jobs have changed, whichever. So if you 30 00:01:37.760 --> 00:01:41.000 are always in the same class time and you're like, oh, 31 00:01:41.200 --> 00:01:45.519 now I'm coming back, and I'm nervous because I don't know, 32 00:01:45.560 --> 00:01:47.560 Like there's there's this thing where it's like when you're 33 00:01:47.599 --> 00:01:49.599 when you're new and you're entering the room for the 34 00:01:49.599 --> 00:01:53.640 first time, it can be nerve racking because anything that 35 00:01:53.680 --> 00:01:56.840 we the lack of the unknown, I guess is what 36 00:01:56.879 --> 00:01:58.760 I'm trying to say. Anything doing anything for the first 37 00:01:58.760 --> 00:02:00.439 time is going to be a little bit on comfortable. 38 00:02:01.439 --> 00:02:04.359 My goal is the Jym slogan where you can feel 39 00:02:04.359 --> 00:02:07.480 comfortable getting uncomfortable when you walk through the doors, like, oh, 40 00:02:07.519 --> 00:02:10.120 I can actually let my guard down in this space, 41 00:02:10.919 --> 00:02:13.919 so like you are not going to be singled out, 42 00:02:14.080 --> 00:02:17.080 especially being a big beginner, not ever but a lot 43 00:02:17.120 --> 00:02:18.800 of beginners are the ones that are like, I'm going 44 00:02:18.840 --> 00:02:20.599 to be centered out because I'm going to be the 45 00:02:20.680 --> 00:02:22.840 only person not knowing what I'm doing. That's not true. 46 00:02:23.159 --> 00:02:26.120 There's also sometimes we throw on a new activity and 47 00:02:26.159 --> 00:02:28.719 people are like, oh, I've been here for seven years 48 00:02:28.759 --> 00:02:31.400 and I have no idea what this is. So there's 49 00:02:31.439 --> 00:02:34.759 always different sides of the spectrum and people are complex. 50 00:02:34.840 --> 00:02:36.960 Like I always say, so, you're not going to be 51 00:02:37.000 --> 00:02:39.680 singled out. You're not going to feel stupid standing in 52 00:02:39.759 --> 00:02:41.840 the middle of room. And we have lots of corners 53 00:02:41.879 --> 00:02:43.360 of the room because st'y in the corner until you 54 00:02:43.360 --> 00:02:47.719 feel comfortable. Something else that I don't think is spoken 55 00:02:47.719 --> 00:02:50.639 about too often because we either talk about people that 56 00:02:50.719 --> 00:02:53.960 have been consistent or we talk about people who are 57 00:02:54.120 --> 00:02:57.039 brand new. But what about those who are returning back 58 00:02:57.080 --> 00:03:00.520 to a room where people know them. Because when we've 59 00:03:00.800 --> 00:03:03.479 left because we've been injured, or we're coming back and 60 00:03:03.520 --> 00:03:06.159 we're a little bit more I'm gonna use the word fluffy. 61 00:03:06.159 --> 00:03:07.599 I don't if that's rude or not, but I'm just 62 00:03:07.599 --> 00:03:12.000 trying to be kind. There's sometimes people around us where 63 00:03:12.000 --> 00:03:13.800 we're like, oh, well, we used to be able to 64 00:03:13.840 --> 00:03:16.759 do that, and we can't work as hard as what 65 00:03:16.800 --> 00:03:19.479 we used to do because oh my gosh, you had 66 00:03:19.479 --> 00:03:23.560 an injury in life, did its thing. It's it's gonna 67 00:03:23.560 --> 00:03:26.199 be okay. And I know that when you go into 68 00:03:26.240 --> 00:03:29.199 a space, like as someone who has gone into a 69 00:03:29.240 --> 00:03:33.080 space into public gyms back in my time when I 70 00:03:33.120 --> 00:03:36.240 was just getting back into my fitness zone, I felt 71 00:03:36.240 --> 00:03:39.439 the need to explain myself because I felt so embarrassed 72 00:03:40.039 --> 00:03:42.240 because they were treating me like a new person because 73 00:03:42.240 --> 00:03:46.680 I had no idea what I could do. And it's 74 00:03:47.199 --> 00:03:51.439 a little bit different a on the ego, but not 75 00:03:51.599 --> 00:03:53.840 just to be like, oh, I'm showing off to other people. 76 00:03:54.560 --> 00:03:57.039 Sometimes it can be like I don't want people to 77 00:03:57.039 --> 00:04:00.439 think poorly of me, But sometimes it's too our own 78 00:04:00.479 --> 00:04:02.680 selves because they're like, oh, I feel embarrassed in my 79 00:04:03.000 --> 00:04:06.400 own wellbeing because now I can't do that. But you're 80 00:04:06.439 --> 00:04:09.199 not the only person in the room that feels that way. 81 00:04:09.280 --> 00:04:12.319 There's some people that binged on pizza and wings and 82 00:04:12.360 --> 00:04:14.560 beer and alcohol all weekend and they're wondering if the 83 00:04:14.599 --> 00:04:18.720 person beside them can see that we are literally our 84 00:04:18.759 --> 00:04:21.920 worst critics. And when you look around the room and 85 00:04:21.959 --> 00:04:24.560 you think that people are judging you in our vicinity 86 00:04:24.560 --> 00:04:26.279 at least, I can only speak on our behalf at 87 00:04:26.279 --> 00:04:28.839 the transformation station. And I'm not throwing shade to any 88 00:04:28.839 --> 00:04:31.439 other gym. I'm just saying in our space, we don't 89 00:04:31.480 --> 00:04:34.279 have that. We literally don't have that. So when you 90 00:04:34.319 --> 00:04:36.720 come back, you are celebrated. We're so happy to see you. 91 00:04:37.079 --> 00:04:40.120 A lot of the times you've been in contact with people, 92 00:04:40.160 --> 00:04:43.160 people know like, oh where is this person, Well, that 93 00:04:43.160 --> 00:04:45.439 person got hurt, or that person went on vacation, or 94 00:04:45.439 --> 00:04:47.920 they have a house somewhere and they went there for 95 00:04:48.079 --> 00:04:52.759 three months. So like, I feel like when we have 96 00:04:52.879 --> 00:04:55.399 that in our brain, that can keep us truly from 97 00:04:55.480 --> 00:04:58.639 walking through the door because we're either waiting to get 98 00:04:58.839 --> 00:05:02.040 fit again and not saying fit again. You'll surprise yourself 99 00:05:02.040 --> 00:05:03.720 once you get those gears going like, oh yeah, this 100 00:05:03.759 --> 00:05:05.120 is what it feels like, this is how it is. 101 00:05:05.759 --> 00:05:08.600 I always will tell people, ease back into it, see 102 00:05:08.639 --> 00:05:13.040 how it feels. Use the different scalabilities. If you're not 103 00:05:13.079 --> 00:05:15.279 going to the ground to do a certain movement, use 104 00:05:15.319 --> 00:05:17.759 the movement that we will give everybody at the same 105 00:05:17.839 --> 00:05:19.560 time to be standing, and you're not going to be 106 00:05:19.600 --> 00:05:23.360 the only person that's standing the people beside you, like 107 00:05:23.600 --> 00:05:26.319 they literally don't have the same life as you, like 108 00:05:26.399 --> 00:05:28.839 maybe you have one percent something in common or two 109 00:05:28.839 --> 00:05:32.519 percent or whatever, but they didn't have the break that 110 00:05:32.639 --> 00:05:35.920 you exactly had. Maybe they weren't away for three months, 111 00:05:35.959 --> 00:05:38.519 maybe they were away for six months. Maybe you have 112 00:05:38.800 --> 00:05:41.600 an injury that you have been working on the outside 113 00:05:41.600 --> 00:05:45.439 of the gym to get back to feeling good and 114 00:05:45.480 --> 00:05:48.680 to feeling healthy again. The person besides you didn't have 115 00:05:48.720 --> 00:05:52.040 that exact experience as you have. They might have had 116 00:05:52.160 --> 00:05:54.759 their own experience and their own injury. I know there's 117 00:05:54.759 --> 00:05:57.360 a lot of people that have frozen shoulder and people 118 00:05:57.399 --> 00:05:59.759 are getting back into the rehab and they're doing bicep 119 00:05:59.800 --> 00:06:03.040 cur instead of an overhead movement, and that's normal in 120 00:06:03.079 --> 00:06:05.680 our space. But I know, as someone who had to 121 00:06:05.720 --> 00:06:08.959 do that at one time because I was hurting my shoulders, 122 00:06:09.240 --> 00:06:10.680 I'm like, oh, I don't want to do that. And 123 00:06:10.720 --> 00:06:12.759 I would try to explain, like, I know I usually 124 00:06:12.759 --> 00:06:14.519 do this and I usually go heavy, but I have 125 00:06:14.600 --> 00:06:17.360 to nurse an injury so then I don't make it worse, 126 00:06:17.399 --> 00:06:21.920 but I can actually move and recover and heal the injury. 127 00:06:22.120 --> 00:06:23.879 I've told people like, hey, if you're not doing a 128 00:06:23.920 --> 00:06:26.439 back lunch because you're not lunging because it doesn't feel good. 129 00:06:26.839 --> 00:06:29.600 You've got a physio. Do your physio exercise and replace 130 00:06:29.639 --> 00:06:32.519 of that bingo and if not, here do a leg 131 00:06:32.560 --> 00:06:34.120 lift or here do a side tap or do a 132 00:06:34.160 --> 00:06:36.839 side lunch. Some people can do side lunges without hurting themselves, 133 00:06:37.399 --> 00:06:39.399 never mind back or front lunges. But they can still 134 00:06:39.439 --> 00:06:42.160 do a lunch in some sort of capacity. So take 135 00:06:42.319 --> 00:06:45.680 that adjustment, use that tool. But we got to put 136 00:06:45.680 --> 00:06:48.319 our ego aside, like we have to put that shame 137 00:06:48.399 --> 00:06:51.279 and that guilt because that doesn't serve anybody. If you're 138 00:06:51.319 --> 00:06:54.399 miraculously waiting that one day you're gonna wake up orre 139 00:06:54.399 --> 00:06:57.319 gonna work out hard on your own to get back 140 00:06:57.360 --> 00:06:59.680 into shape in order to walk through the gym. But 141 00:06:59.720 --> 00:07:02.759 then that never happens. Because usually that's why people are 142 00:07:02.800 --> 00:07:05.399 a part of the transformation station is because they're like, well, 143 00:07:05.439 --> 00:07:07.120 I like the people, I like the workouts. I don't 144 00:07:07.120 --> 00:07:08.720 have to walk around a gym for three hours and 145 00:07:08.759 --> 00:07:10.439 do like three things and then call it a day. 146 00:07:11.279 --> 00:07:13.800 And also people like to work out with people because 147 00:07:13.800 --> 00:07:18.839 it's extra motivating. There's awesome energy and you actually make 148 00:07:18.879 --> 00:07:21.120 the appointment, you reserve in the app and then you 149 00:07:21.160 --> 00:07:23.240 show up instead of Oh, I'm going to do my 150 00:07:23.279 --> 00:07:26.160 workout today, but no one knows that, and there's no 151 00:07:26.240 --> 00:07:29.480 support system, and then one day becomes a week, becomes 152 00:07:29.519 --> 00:07:31.720 six months, and now it's been eight, nine months, a year, 153 00:07:32.480 --> 00:07:34.240 and you're like, well, one day when I get back 154 00:07:34.279 --> 00:07:35.560 to what I was, I'm going to go back to 155 00:07:35.600 --> 00:07:38.959 the gym. It just doesn't make sense, doesn't make sense 156 00:07:39.000 --> 00:07:41.839 even when I say it out loud. So in my 157 00:07:41.920 --> 00:07:45.279 own experiences, I can relate to that as someone who 158 00:07:45.279 --> 00:07:47.040 had lost two hundred pounds and had to use a 159 00:07:47.079 --> 00:07:49.240 weighted vest on the highest almost the highest level on 160 00:07:49.279 --> 00:07:51.639 the step mill and take so much a fedrin and 161 00:07:51.720 --> 00:07:53.839 caffeine to get my heart rate up. Not condoning that 162 00:07:53.839 --> 00:07:56.879 that was in my twenties. That was horrible, But I 163 00:07:56.920 --> 00:07:59.000 know what that feels like to start again after I 164 00:07:59.040 --> 00:08:01.720 had gained over undred pounds back my mobility, all of 165 00:08:01.720 --> 00:08:05.240 a sudden, fourteen years I kept off two hundred pounds 166 00:08:05.319 --> 00:08:07.480 and then going through my fertility and going through depression 167 00:08:07.480 --> 00:08:09.399 and a very not great relationship, all of a sudden, 168 00:08:09.399 --> 00:08:11.000 I put one hundred pounds back on. Do you know 169 00:08:11.040 --> 00:08:14.120 what that did to my joints, my body. It was terrible. 170 00:08:14.360 --> 00:08:18.199 My ego, my self, love, all of those things all 171 00:08:18.240 --> 00:08:20.639 wrapped up those all those feelings existed at the exact 172 00:08:20.680 --> 00:08:23.240 same time. So when I had to step out into things, 173 00:08:23.279 --> 00:08:25.399 I'm like, oh, I don't love that, especially as I 174 00:08:25.439 --> 00:08:30.000 was running a gym. So on a different level of experience, 175 00:08:30.079 --> 00:08:32.799 I can relate to gaining weight and owning a gym, 176 00:08:33.279 --> 00:08:35.000 and I still got to show up and be the 177 00:08:35.000 --> 00:08:37.120 person in the center of the room where everybody's looking 178 00:08:37.200 --> 00:08:41.480 at my body when I'm demonstrating. So in a different context, 179 00:08:41.519 --> 00:08:44.360 I can understand and owning the gym and being in 180 00:08:44.399 --> 00:08:47.320 a class and having to change things and not having 181 00:08:47.360 --> 00:08:50.120 the endurance. Well now I do, but back then easing 182 00:08:50.159 --> 00:08:54.879 back into my endurance, that's tough. It's very, very tough. 183 00:08:55.240 --> 00:08:57.480 So I can get it from my own perspective. But 184 00:08:57.519 --> 00:09:01.279 if you're always just waiting and waiting and waiting, well, 185 00:09:01.559 --> 00:09:04.759 one year becomes two years, become three becomes three years, 186 00:09:05.080 --> 00:09:07.080 and like when you're in the room, you can't compare 187 00:09:07.159 --> 00:09:11.639 yourself to the person who is like, let's say continuing, 188 00:09:11.720 --> 00:09:14.639 it's somebody else's continuation. I guess for lack of better words. 189 00:09:14.840 --> 00:09:18.320 That person isn't keeping the score, and no one is like, oh, 190 00:09:18.879 --> 00:09:21.399 like they notice that I can't do that, and I 191 00:09:21.480 --> 00:09:25.519 used to nobody cares. So like everyone has their own 192 00:09:26.200 --> 00:09:29.879 demons that they're fighting their own battle. And whatever you 193 00:09:29.960 --> 00:09:32.480 have going on in your life, the person besides you 194 00:09:33.000 --> 00:09:36.000 does not have whatever happened in your life. That's a 195 00:09:36.000 --> 00:09:37.639 lot of life, life, life. But if I'm going to 196 00:09:37.720 --> 00:09:40.799 repeat myself, I hope that you understand that, like you're 197 00:09:41.000 --> 00:09:44.720 you're come back, you're getting back into the groove. It's 198 00:09:44.840 --> 00:09:47.200 not really supposed to happen before you come through that door, 199 00:09:47.279 --> 00:09:50.879 because once you make the decision, and I want to say, 200 00:09:50.919 --> 00:09:53.759 like when you walk through the door, that is your comeback, 201 00:09:54.159 --> 00:09:56.320 but I think that has to happen deeper, like making 202 00:09:56.399 --> 00:09:58.960 up your mind and saying this is my comeback, setting 203 00:09:58.960 --> 00:10:01.919 that boundary. And the more you respect your own boundaries, 204 00:10:01.919 --> 00:10:03.799 the more you're going to trust yourself, and the better 205 00:10:03.840 --> 00:10:06.399 it's going to feel. So when you walk through that door, 206 00:10:06.480 --> 00:10:08.240 that is your comeback, but you have to make that 207 00:10:08.279 --> 00:10:11.559 decision first. Another angle, This is a little bit of 208 00:10:11.559 --> 00:10:16.960 a more interesting angle. But maybe when you step foot 209 00:10:16.960 --> 00:10:20.120 through that door and you make that decision. Maybe you're 210 00:10:20.919 --> 00:10:23.159 getting back into your routine isn't going to look like 211 00:10:23.240 --> 00:10:27.279 your old routine. So maybe you were coming five days 212 00:10:27.279 --> 00:10:29.039 a week and you were used to coming five days 213 00:10:29.039 --> 00:10:31.639 a week, but maybe as you're easing back into it, 214 00:10:31.720 --> 00:10:35.200 maybe two or three days, that's going to be more realistic. 215 00:10:35.360 --> 00:10:38.080 Maybe it's not going balls to the wall and a 216 00:10:38.159 --> 00:10:40.879 power burn class three times a week and not taking 217 00:10:41.320 --> 00:10:43.679 the variety of movements to moving a way for your 218 00:10:43.799 --> 00:10:46.600 unique body. Maybe it's not going balls to the wall. 219 00:10:46.879 --> 00:10:49.639 And I think sometimes too, like we had talked about 220 00:10:49.799 --> 00:10:53.360 maturity and fitness and adjusting your sales, but I do 221 00:10:53.399 --> 00:10:56.159 believe that maturity and fitness is knowing when you don't 222 00:10:56.200 --> 00:11:00.240 have to prove anything, And like when we do talk 223 00:11:00.360 --> 00:11:04.559 like about progress and like when we add things more weight, 224 00:11:04.679 --> 00:11:08.559 more reps, faster, harder, more classes like okay, that can 225 00:11:08.600 --> 00:11:12.639 be a sign of progress. However, there's also more signs 226 00:11:12.639 --> 00:11:16.360 of progress, And to me, it's taking the option that 227 00:11:16.440 --> 00:11:21.039 you actually do need without being embarrassed by it. Maybe 228 00:11:21.080 --> 00:11:23.480 it is not pushing through the pain because you think 229 00:11:23.480 --> 00:11:26.240 you have to prove something to somebody, Like that's a 230 00:11:26.320 --> 00:11:29.360 whole nother level of emotion and I'm not a therapist, 231 00:11:29.639 --> 00:11:32.559 but I know that that's not healthy. If you are 232 00:11:32.720 --> 00:11:35.720 hurting yourself and like it hurts, but you're pushing through 233 00:11:35.759 --> 00:11:38.039 pain and you're thinking, well, no pain, no gain, no 234 00:11:38.120 --> 00:11:41.519 bad pain, no WHENO not great? Like that's going to 235 00:11:41.600 --> 00:11:43.399 put you out for months at a time and maybe 236 00:11:43.399 --> 00:11:46.360 even a year at a time because you're not stopping 237 00:11:46.399 --> 00:11:49.480 before something hurts. But when you have the maturity and 238 00:11:49.519 --> 00:11:53.799 fitness and you change that mind, it's like, oh okay. 239 00:11:53.840 --> 00:11:57.759 Then people can see rebuilding and when you when you 240 00:11:57.840 --> 00:12:01.960 are rebuilding like that to me, when I see someone 241 00:12:02.000 --> 00:12:04.759 in the room and they I know that they're rebuilding 242 00:12:04.799 --> 00:12:07.440 and I see them working out smarter and not harder, 243 00:12:08.360 --> 00:12:11.039 that tells me. I'm like, yeah, man, like they got it. 244 00:12:11.559 --> 00:12:14.679 Like that is incredible. I am so proud when I 245 00:12:14.720 --> 00:12:17.039 see people doing that. When I see people that are 246 00:12:17.039 --> 00:12:20.519 pushing through terrible pain and they're like, no, it's fine, 247 00:12:20.639 --> 00:12:22.639 I'm like, I can tell by your facial expression that 248 00:12:22.639 --> 00:12:26.200 that's not fine. And then they end up sitting on 249 00:12:26.200 --> 00:12:29.279 the floor and wrapping presents at Christmas time and then 250 00:12:29.279 --> 00:12:32.480 they're like, I threw out my back. Well, you don't say, 251 00:12:33.080 --> 00:12:35.720 because you were trying to go too hard, too heavy, 252 00:12:35.840 --> 00:12:40.080 too fast. And maybe it's also adjusting the style of 253 00:12:40.120 --> 00:12:42.840 classes that you're coming to. Maybe you're gonna take it 254 00:12:42.879 --> 00:12:45.919 a little bit lighter and different, coming to a strong 255 00:12:45.960 --> 00:12:49.159 fit class, or maybe instead of coming to zumba where 256 00:12:49.159 --> 00:12:50.960 you're bending all the way over and torking. Not that 257 00:12:51.000 --> 00:12:53.080 I've seen that in our zumba. Actually yeah, I have 258 00:12:53.320 --> 00:12:55.519 never mind. You never know what you're gonna get. Zoom 259 00:12:55.639 --> 00:12:59.000 is super fun. But like if moving in zumba is 260 00:12:59.080 --> 00:13:01.840 terrible for your back, are terrible for your knees, maybe 261 00:13:01.840 --> 00:13:05.200 you're gonna do something else, or maybe lifting overhead or 262 00:13:05.200 --> 00:13:07.559 lifting in front. You're not gonna feel great about doing 263 00:13:07.600 --> 00:13:10.519 that three four times a week, then maybe you are 264 00:13:10.600 --> 00:13:12.559 going to come to Zoom. But because you know that, 265 00:13:12.759 --> 00:13:16.200 you can pick how aggressive you go in that class. 266 00:13:16.559 --> 00:13:18.080 And I always tell people like, I don't care if 267 00:13:18.080 --> 00:13:19.799 you need to get back here for your mental health. 268 00:13:19.840 --> 00:13:21.919 I don't care if you march on the spot for 269 00:13:21.919 --> 00:13:24.759 forty five minutes. You gotta do what you need to 270 00:13:24.759 --> 00:13:26.480 do and if that's gonna help your mental health. I 271 00:13:26.519 --> 00:13:28.639 know being in our space and our music is jamming, 272 00:13:29.000 --> 00:13:31.639 and the coaches, all of our energies are so fantastic 273 00:13:31.679 --> 00:13:35.120 and the members are awesome. It's gonna do crazy things 274 00:13:35.240 --> 00:13:37.399 just for your mood, just to be in that space, 275 00:13:37.639 --> 00:13:40.159 but you got to learn to let it go. Like 276 00:13:40.639 --> 00:13:43.600 it like I don't want to tell you what to do, 277 00:13:44.039 --> 00:13:46.600 but you can't say, like, I'm gonna go back when 278 00:13:46.639 --> 00:13:49.720 my knee is better take the adjustments. Some people, unless 279 00:13:49.720 --> 00:13:51.639 you need surgery and you tour things or whatever, you 280 00:13:51.639 --> 00:13:54.039 can even sit and do your workout. Like I don't 281 00:13:54.080 --> 00:13:55.679 know about you, but if you've ever tried doing a 282 00:13:55.720 --> 00:13:58.720 seated bicep curl like a legit seated or a seated 283 00:13:58.759 --> 00:14:02.679 overhead press, seated lat rays, it is so much harder. 284 00:14:03.720 --> 00:14:05.720 So like there is no shame in sitting on a 285 00:14:05.759 --> 00:14:07.600 box or a chair to do your workout if you 286 00:14:07.679 --> 00:14:10.399 need it, Like if you're waiting until you lose ten 287 00:14:10.440 --> 00:14:12.720 pounds that you put on over summer to come back, 288 00:14:12.759 --> 00:14:15.200 like you don't need to do that. There's no made 289 00:14:15.240 --> 00:14:18.039 up prerequisites to stepping foot into the gym and you're 290 00:14:18.039 --> 00:14:20.200 worried about ten pounds twenty pounds. There's some people and 291 00:14:20.240 --> 00:14:22.240 a year gained one hundred pounds and they're nervous to 292 00:14:22.240 --> 00:14:25.960 come through that gym and that I I want to 293 00:14:26.000 --> 00:14:27.799 tell you it's just one person, but you're not the 294 00:14:27.799 --> 00:14:30.960 only person. We have so many different people in the 295 00:14:31.000 --> 00:14:34.720 transformation station. You're not the only person that struggles. Like 296 00:14:34.759 --> 00:14:37.840 you don't have to come and say, oh, well, I 297 00:14:37.840 --> 00:14:39.360 don't want to be the slowest. Well, you're not going 298 00:14:39.440 --> 00:14:41.159 to be the slowest because everyone's going to move at 299 00:14:41.159 --> 00:14:44.559 their own pace and nobody cares because everyone's getting up 300 00:14:44.559 --> 00:14:48.360 and down, everyone's going to the walls, everyone's standing, everyone's 301 00:14:48.399 --> 00:14:51.320 doing what they need to do, so they're not sitting 302 00:14:51.320 --> 00:14:54.000 there staring at you. Even as a coach, I'm circulating 303 00:14:54.039 --> 00:14:57.080 the room. I'm not sitting there staring at you. I'm there, 304 00:14:57.120 --> 00:15:00.600 circling in the room, watching people, also giving you base 305 00:15:01.320 --> 00:15:04.000 to practice your movements and to find what works good. 306 00:15:04.039 --> 00:15:07.159 I'm there to help with form. You don't even need 307 00:15:07.200 --> 00:15:08.919 to ask me. If I see something that someone's going 308 00:15:08.960 --> 00:15:11.320 to hurt themselves, I'm over there. Critique sandwich is your 309 00:15:11.320 --> 00:15:14.559 best friend, a compliment what they can change, see how 310 00:15:14.559 --> 00:15:16.480 it feels. If you're a coach and you're listening to this, 311 00:15:16.600 --> 00:15:19.440 that is a very very good way to help people 312 00:15:19.519 --> 00:15:23.159 not have hurt egos. Because when we are learning things 313 00:15:23.200 --> 00:15:26.600 for the first time as any adult in a room, 314 00:15:26.639 --> 00:15:29.000 a group fitness room, whether it's five people or ten 315 00:15:29.039 --> 00:15:31.759 people or twenty people, no one wants to feel bad 316 00:15:31.840 --> 00:15:35.399 or embarrassed. We have a lot of people that are like, oh, 317 00:15:35.399 --> 00:15:38.559 I really don't care because I'm past that stage in 318 00:15:38.639 --> 00:15:40.960 life of giving a shit about what other people think. 319 00:15:41.320 --> 00:15:43.720 But at the same time, there's also people that really 320 00:15:43.759 --> 00:15:46.120 secretly care because they don't want to be seen as 321 00:15:46.240 --> 00:15:49.279 unfit when they've been in that room for so long. 322 00:15:50.320 --> 00:15:53.919 I think the biggest progress is being able to walk 323 00:15:53.960 --> 00:15:58.399 through the door and maybe maybe not pressuring anybody, but 324 00:15:58.480 --> 00:16:00.039 I know that this helps a lot of people. But 325 00:16:00.159 --> 00:16:03.000 when they first come back is they do an inbody 326 00:16:03.519 --> 00:16:05.639 and they go, ah, shit, well I could have told 327 00:16:05.679 --> 00:16:08.759 myself that already, and they use it as data and 328 00:16:08.799 --> 00:16:11.879 they're like, Okay, this is where I am today, and 329 00:16:12.320 --> 00:16:15.000 that's where I'm going to be starting and coming in 330 00:16:15.080 --> 00:16:18.600 and facing the music and facing the numbers. Sometimes not 331 00:16:18.639 --> 00:16:20.080 all the time. Sometimes it can be bad for your 332 00:16:20.120 --> 00:16:21.600 mental health. I'm not you and you are not me, 333 00:16:21.679 --> 00:16:23.320 so I'm not going to tell you exactly like you 334 00:16:23.399 --> 00:16:26.919 must do that. However, I do know in seeing a 335 00:16:26.960 --> 00:16:30.039 lot of different types of people that if they come 336 00:16:30.080 --> 00:16:32.080 in and they're like, Nope, this is where I'm at. 337 00:16:32.159 --> 00:16:34.720 This is just data. Let's jump on that in body 338 00:16:34.720 --> 00:16:38.000 composition analysis machine. I'm going to get here twice this 339 00:16:38.120 --> 00:16:40.559 week and that's where I'm going to begin, and I'm 340 00:16:40.600 --> 00:16:44.159 not going to give myself too much pressure. If this 341 00:16:44.240 --> 00:16:47.039 resonated with you, I hope to see you back in class. 342 00:16:47.639 --> 00:16:51.960 I hope that you will feel comfortable walking through the doors. 343 00:16:52.480 --> 00:16:54.840 And I hope you know that whoever is in front 344 00:16:54.840 --> 00:16:57.720 of the room as the coach, nobody is judging you. 345 00:16:58.039 --> 00:16:59.879 I'm going to say like, I'm not judging you, but 346 00:17:00.120 --> 00:17:03.240 I know every single coach in that room doesn't matter 347 00:17:03.240 --> 00:17:05.880 what time slot you come to, they are going to 348 00:17:05.920 --> 00:17:08.480 be celebrating you. And they're also going to be giving 349 00:17:08.519 --> 00:17:11.680 you the space that is required in order for you 350 00:17:11.720 --> 00:17:14.759 to learn how your body is going to move once again. 351 00:17:15.200 --> 00:17:17.720 So get through that door, it doesn't matter. I know 352 00:17:17.759 --> 00:17:19.799 we have a lot of new listeners as well. We 353 00:17:19.880 --> 00:17:23.559 have hit three new countries. I saw we hit Brazil 354 00:17:23.920 --> 00:17:27.920 this past week. So you may not be local to Ontario, 355 00:17:28.039 --> 00:17:30.559 and I know we have a lot of listeners in Canada, 356 00:17:30.599 --> 00:17:33.119 but I know we have a lot more listeners overseas 357 00:17:33.200 --> 00:17:36.359 as well. So hello to everybody, and if you're new here, 358 00:17:36.400 --> 00:17:39.400 thank you so much for tuning in wherever you are 359 00:17:39.440 --> 00:17:41.880 in any capacity. If you belong to a group fitness 360 00:17:41.960 --> 00:17:43.720 Jim and you have been on a little bit of 361 00:17:43.759 --> 00:17:46.839 a hiatus, I'll always say, sometimes there's a reason and 362 00:17:46.880 --> 00:17:50.240 sometimes there's an excuse. Those two things sometimes can collide, 363 00:17:50.279 --> 00:17:52.839 but they're not the same. If you have a reason 364 00:17:52.880 --> 00:17:55.000 why you've been away from your group fitness and you 365 00:17:55.400 --> 00:17:57.880 felt this way, I'm going to challenge you this week. 366 00:17:58.319 --> 00:18:00.240 I'm going to challenge you. Doesn't matter what daye week 367 00:18:00.240 --> 00:18:03.519 you're listening to this on, get back into your routine, 368 00:18:04.000 --> 00:18:06.880 even if it looks a little bit different. All right, friends, 369 00:18:06.960 --> 00:18:09.599 until next time, thank you so much for joining. I 370 00:18:09.680 --> 00:18:12.079 hope that you feel brave today to do all the 371 00:18:12.119 --> 00:18:14.480 things that you need to do and we'll catch you tomorrow.