You Don’t Need Perfect Plans, You Need To Walk Through The Door

The first day back can feel like a spotlight is stuck on you. Strange machines, clanking plates, matching outfits everywhere—while you stand there wondering if your shorts even go with your shirt. We’ve been there. Don opens up about the nerves, the false belief that everyone’s staring, and the long pause between joining a gym and actually using it. John, a trainer who specializes in helping people start, shows how to turn that anxiety into a simple, repeatable plan that works.

We walk through what a true day one looks like: 10 minutes of cardio, a few familiar stretches, and two machines you can operate with confidence. We explain why machines beat free weights early on, how three sets of ten at light loads build skill without crippling soreness, and why “showing up” is the most important metric at the beginning. You’ll hear the 7–7–7 cardio framework, the logic behind zero-pain progress, and the role of sleep, nutrition, and patience when the scale stalls but the mirror changes. Most of all, you’ll learn how to remove decision fatigue with structure and stop letting intimidation stretch a single day one into six weeks of hesitation.

We also dig into the human side: finding your why, choosing a trainer who actually fits, and asking for help during off-peak hours when the floor is quieter and staff have time to guide you. We keep it honest and practical, from wiping down your bench to recognizing that some days you’ll only have 20 minutes—and that still counts. If you’re starting from zero, this conversation gives you a clear map for the first month, the mindset to keep going, and the proof that consistency beats perfect plans every time.

Subscribe, share this with someone who’s nervous about stepping into the gym, and leave a review to tell us your day-one win. Every rep counts, and so does every step you take toward a better you.

Transcript

Meet Don And John

SPEAKER_02 0:10

If business has never felt intimidated, or you're starting over, this is your show. Hi, I'm Don, just a regular guy starting again after letting life, work, and excuses get in the way.

SPEAKER_00 0:21

Hi, I'm John, the trainer who helps people start. Not changing perfect bodies or impossible routines.

SPEAKER_02 0:29

John, today what we're going to talk about is my first day back. I was absolutely blown away with all the different machines and stuff I'd never even seen before. And a lot of it just it looked very futuristic, and it was a lot different than from the last time that I had been in the weight room when I was in high school. And we won't talk about how many years ago that was. Right. And then I would walk up to these machines and I would look at them trying to figure out what I was supposed to do. And I felt like every eye in that gym was on me.

SPEAKER_00 1:03

Yeah, I know it's it can be overwhelming. I know people walk in and they're just like everything's shiny and black and silver, and there's people in workout clothes other than yours that are not matching.

SPEAKER_02 1:17

Oh, yeah. Listen, I I I have this great pair of shorts, and you've seen them. I I say they're green, my wife says they're blue, and they go with absolutely nothing except for gray. My wife hates them, so I bought two pairs. And I I they're some of my favorite gym gym shorts that I wear.

SPEAKER_00 1:36

So yeah, I I I'm I mean that's just part of the whole gym experience. Um and you you blended in nicely. Yeah. You blended in nicely with your turquoise green.

SPEAKER_02 1:47

Yeah, yeah. I see. I you did you say they're green too. I believe they are green.

SPEAKER_00 1:52

She says they're blue, so you should go with what she says.

SPEAKER_02 1:56

Yeah, I have been married for 25 years. So that is a rule that I learned.

SPEAKER_00 2:01

So but no, the first day walking into that gym can be intimidating. And and I'm glad you sought out professional help.

SPEAKER_02 2:09

Well, yeah, uh yeah, for some of my issues. The big thing is uh that I think I I realized after the fact, and and something I want to make sure that that our listeners understand is everybody has a day one. And it's more important about having that day one than not having it.

Choosing Help And Finding A Knowledge Base

SPEAKER_00 2:32

Well, just getting like you day one, getting in the door, you know, is is the big first step.

SPEAKER_02 2:38

That that's a victory.

SPEAKER_00 2:39

It's it's like little, you know, when your first day going to school or your first day taking on a new job, you don't you don't know where anything is or anybody's name or any of that kind of stuff. So just coming into the gym and figuring out what you're gonna do and is is the biggest part. And you did it.

SPEAKER_02 2:58

You know, in in retrospect, just just having shown up and walked in that door what what felt like a win. I just kind of gravitated to the stuff I knew, treadmill, you know, and the bike and the bike. Yeah, and there were a couple machines that looked like I knew what I was supposed to do, but I really didn't. So and and super intimidated by the free weights.

SPEAKER_00 3:22

So what what what took you to the next step then?

SPEAKER_02 3:26

I I think it was more of a mindset that I needed to do this, and it was important that that I made the effort to do so. Now, now that next step, that next step wasn't the next day, John. It wasn't two weeks, it was probably a month and a half before I really got to the point and said, I gotta do this. You know, I was fortunate enough to to join a gym, but I wasn't taking advantage of the of what they offered. And so I had gotten an email at saying, hey, we have free training sessions, you know, first training sessions free, you know, like any good drug dealer. Right. Right. Try this. First, first taste is free. And I'm like, you know what, I'm gonna do it, if nothing else, just to kind of figure out what some of this equipment is, and so I can do more than just walk on the treadmill or ride the bike. Right.

SPEAKER_00 4:21

Expand expand your horizon.

SPEAKER_02 4:22

That's right. And so so I I took the the leap and scheduled that one-on-one training session. And it wasn't with you, just to make sure that we're we're clear with everyone. It wasn't with you, but it was good. I learned a lot of things and I got to to do some stuff, and I'm and the session was worthwhile enough to me to go ahead and and make that commitment to have a a personal trainer. And again, I was fortunate to be in that position. But, you know, even if you're not fortunate enough to be able to get a personal trainer, it it's very important that you have, if you were starting from zero, to try and find a knowledge base. You know, whether that knowledge base is uh someone in the gym that you you know personally or or an acquaintance that you you meet while you're in the gym, or if it's someone that you follow on YouTube.

SPEAKER_00 5:18

I was just gonna say, like any anymore you can Google so many different workouts.

SPEAKER_02 5:23

I didn't take advantage of that source before I I, you know, when I was floundering, you know, from from day one until like, you know, really week six, I didn't spend a lot of time trying to figure out what what I needed to do. And and I I I or where to look. Well, and I don't know where to look. Right. And I let that intimidation go from just that day one to day six. And I'd come in a couple more times, and but you know, it just felt like I had prolonged that day one over a six-week course.

SPEAKER_00 5:56

So I want to kind of go back because I'm what was that point in your life? Because all of our listeners have that point where they're like, I don't like the way I look. I went and saw my doctor. He said, I gotta take this, I gotta do that. What was your my my my your why? Yeah. Why I have to go to the gym.

SPEAKER_02 6:18

Yeah, and and it was more about I'm like, you know, need to lose weight. I don't feel as well as I should. I feel older than I should than I than I am. I want to be more active, I want to do more things outside. And the only way I'm gonna to make that happen is by losing the weight. And I felt like the gym was a I really the gym was kind of part of that equation to get me there. Okay. Maybe maybe it I knew that the gym wasn't the only thing that I I needed to do because I knew I needed to do some diet, but I needed to diet smartly and uh make sure the nutrition was there. But I also knew that that the exercise was important because the amount of weight that I wanted to lose, I knew that if I wasn't smart about it, then I would not have any muscle density at all.

SPEAKER_00 7:18

Right. And and that was part of your training program, too, is what we took care of all that kind of stuff. Absolutely. I just wanted the listeners to know because I know everybody's gonna be having their own struggles. Everybody's gonna be fighting with their own demons and why they're in the gym and and step one, day one. What what brought you in? Yep. And so I think people need to know since we're gonna be talking back and forth for the next multiple episodes, you know, where did Dawn come from and why to get from point A to point Z.

SPEAKER_02 7:52

Yep, yep. Well, and and you know, still still working toward point Z, but we're kind of in that M N O P kind of area. So but you you know, I I think the thing to keep in mind is is that day one, I think everybody feels it. And even you know what's amazing, John, is even when like I'm in another town and I go into a gym, I still have the day one jitters because you know, you're walking in and you you kind of feel like everyone's judging you because who's the stranger walking in here? Into my gym. Why is this guy in my gym? Where's he from? Is he new? And and you know, I I think the the thing to keep in mind is you know, maybe people look at you and then they get over it. They move on, they do and they're more focused on on what they're doing and themselves. And you know, to me that that's important.

SPEAKER_00 8:43

Yeah, I want I want all of the listeners to get past that phobia. I think we all feel like everybody's looking at us, oh, that I have a pimple. They can see my pimple, I can't have that, or you know, I cut myself shaving today, and that's gonna stand out, or oh, my socks don't match, or in your case, your shorts don't match your your shirt. Yep. People in the gym are in there to get their hour workout in.

unknown 9:08

Yep.

SPEAKER_00 9:09

They're they have their headphones on. I trust me, listeners, nobody is paying attention. They might look up and say, Oh, new person. Then they're going back to their set.

SPEAKER_02 9:21

Yep.

SPEAKER_00 9:22

And then they're praying to God that you wipe off the sweat off the bench that you just used, and that's really all they care about.

Trainer Fit And Building The Relationship

SPEAKER_02 9:29

Yeah, well, you got in trouble for that one time when we were working out, and I said, Hey, you're gonna wipe that down?

SPEAKER_00 9:34

Is this this podcast gonna be?

SPEAKER_02 9:37

Well, this is part of the this is part of those funny stories that we've we we we teased in the trailer.

SPEAKER_00 9:43

Okay, well, stay tuned. I have some funny stories about Donovan running a mile.

SPEAKER_02 9:48

Yep. Oh, yeah, absolutely. And we're still not running a mile, so I don't I don't let's not get out of the way.

SPEAKER_00 9:54

I've got stories.

SPEAKER_02 9:55

So and the other thing too is, you know, so I made the that decision to commit to a personal trainer, but I didn't necessarily want to do it with the person that I was training with. So so there was a need, and I knew the need could be filled from a trainer, but I wasn't necessarily sold on the person that did that original training session.

SPEAKER_00 10:22

Right. So a lot of times people walk into a gym and they say, Hey, I've got uh you know Henri over here, and he's gonna be your he's gonna be your trainer, he's awesome, and you just don't you don't mesh. Right. I mean, have you been on a blind date and you either you either click or you don't click?

SPEAKER_02 10:37

Yeah, that's that's a good comparison because this is a blind date. Because I mean you're kind of You really are. It is a blind date. That's exactly what I'm saying.

SPEAKER_00 10:44

And so when you're on that blind date, you either want to stay in it and keep going all the way to the altar. Date two.

SPEAKER_02 10:51

Yeah.

SPEAKER_00 10:52

Or you really want to say, you know what? I gotta go home, my dog's sick.

SPEAKER_02 10:57

Yeah. Well, I want to make sure that we're clear here, John. I I said earlier that I've been married for 25 years, so I'm good.

SPEAKER_00 11:04

Okay. Well, those you did look pretty hot in those green turquoise shorts. That's right. So I just wanted to say that, and you've come a long way and re- re- re redefined yourself.

SPEAKER_02 11:15

So I find you're very attractive as a so so what what are you know you kind of happened in to be in my trainer. I just happened in. I just I was just walking through the side. Well, and I mean, essentially, you know, it was like, hey, I I have No, the truth of it is I have availability on Monday. Who can do Monday?

SPEAKER_00 11:42

And then the truth of it is, the girl said, This guy looks like a lot of a challenge. I want somebody that is already in shape, and this guy is gonna be a lot of work, and I don't have the time for it. That's right, John. But but you seem like a patient person, you should take him.

SPEAKER_02 12:02

Yeah, and and John is someone that that doesn't necessarily fit those bills, but well, well, he is available at the time you're available.

Early Workouts, Structure, And No Soreness

SPEAKER_00 12:09

So No, it worked out good. It worked out good. And uh just to we kind of got off it, but when you're on this blind date with this trainer, if it does not mesh, do not waste whatever hourly rate or contract that you are getting set up in because it is hard to get out. And it's just just let them per that person know hey, I don't think we're gonna mesh as a couple. Sure. Because Donovan and I went, we'd we've been on this roller coaster for about nine months.

SPEAKER_02 12:49

Nine months.

SPEAKER_00 12:51

And you know how many excuses I've tried to get out of this relationship? He's very persistent, people.

SPEAKER_02 12:57

Yep.

SPEAKER_00 12:58

We went from tr personal training to making a podcast. I I can't say no to this guy.

SPEAKER_02 13:05

That's right. That's exactly right. So so you know what what are some things that you got me started on that you think made a difference? I mean, I I I have some ideas, you know, and you you tell me what are what are some things I mean you didn't know me, right? No. You you had just been given some basic information. Right. And but the information I got was like, yeah, he's he's about your age, you know. I he's a nice guy. I'm like, okay, cool, let's try it. You know, and and and I figured if it didn't work, then I would bounce to the to the next uh dance card.

SPEAKER_00 13:41

So one of the yeah, so one of the very important things is that uh I as a trainer, I I need to find out what your goals are, what your medical background is, uh, if you have any bad knees, back, all those kind of things. And with you, you were an open book. You're like, I'm good to go, I'm willing to try anything. And from a trainer's perspective, that's awesome because a lot of people are like, oh, this hurts, that hurts. But you were wide open, willing to try anything because you wanted to see results. So for me, I started you out with what I call the 777. Seven minutes on the stairmaster, seven minutes on the the bike, and seven minutes on the treadmill.

SPEAKER_02 14:25

Yeah, let's let's let's make sure that slowing down? Yeah, let's make let's make sure that we're we're clear here because that was your goal. But when when we started, I hated the stairmaster.

SPEAKER_00 14:36

Oh, that's true.

SPEAKER_02 14:37

And I'm like, That's true, thank you. Dude, man, I I don't I'll give you two minutes. That's about right. Yeah, and and that's what I did was two minutes. And then we would do like then we would do 10 minutes on the the bike and 10 minutes on the the treadmill.

SPEAKER_00 14:52

Did we do stations at the beginning?

SPEAKER_02 14:54

I can't remember. No, the stations came later. Okay.

SPEAKER_00 14:57

Because that's when we tuned up the cardio to really take off the pounds. Okay. I I don't I gotta be honest with you, I don't remember the first few months.

SPEAKER_02 15:07

Yep, I know. It it's senility kicking in.

SPEAKER_00 15:12

So to remind me so we could tell everybody. What did we do at the first? Yeah, I mean I mean I'm I'm being honest, because we've we've you've progressed so far. And so some of it pretty much pick up July to now.

SPEAKER_02 15:24

Yeah, so some of it was really simple, you know, like we would do the medicine ball, you know, around around the world. And then the curling with the medicine ball, and then you know, the just the the just the simple arm presses.

SPEAKER_00 15:37

I did the geriatric senior. And it was perfect. It was perfect. Gentle.

SPEAKER_02 15:42

And we did a lot of stretching, which was good because you know, when we first started, I couldn't touch my toes. And and there's a couple reasons for that. One, I didn't have the flexibility, and two, I had a big obstacle in my way between my my my shoulders and my toes.

SPEAKER_00 15:59

So I I've and I I know this is month nine, but I I have forgotten all that. Yep.

SPEAKER_02 16:07

And and you know, and I mean that I'm there's so much.

SPEAKER_00 16:10

Okay, this is exciting.

SPEAKER_02 16:12

Yeah, yeah.

SPEAKER_00 16:12

For me, that's like flashback.

SPEAKER_02 16:14

It well, it it it's not a flashback if you don't remember it, John. I'm just gonna tell you.

SPEAKER_00 16:20

No, that's right. But I remember the the weighted ball, the six-pound weighted ball around the round the world, mobility stuff, stretching. Yep.

Progress, Setbacks, And Consistency

SPEAKER_02 16:28

Um we we did some free weights, you know. I think not to where you're at now. No, we I mean, we we would do some bench pressing, but it was just the bar. Yeah. Yep. We would do some leg presses, you know, and and some leg extensions and and that that kind of stuff. But it was very, very simple, but it but it had the the key is it had structure for me. And the the other key is the the next day, I wasn't sore.

SPEAKER_00 17:00

Well, that was the big part. Remember, I told you, I was like, Donovan, I'm gonna push you, but I'm not gonna push you to the point that you're in pain. Because the worst thing a trainer can do, trainers out there, I I've worked with some, they feel like if if they uh make it so that you can't walk the next day, then they've succeeded. And that's not the success ratio that I'm going for. Because day one, I want you to be able to do some things, feel good about yourself. Day two, hey, I'm coming back to the gym. I still feel good. Push you enough that you feel a little bit of soreness, but not to the point where I do not want to go back to that psychotic drill sergeant.

SPEAKER_02 17:45

And I think that is probably a big intimidation for people starting out, uh uh thinking about the times that they have been probably overly active and they've woken up the next day and and and having hard time and having a hard time getting out of the bed. Yeah, elbow, shoulder. And I think that's important, you know, kind of going back to you gotta find that person and you gotta know, you know, you you're you're not gonna go in and you're not gonna bench press 200 pounds. No, and you shouldn't even try.

SPEAKER_00 18:20

You you gotta set you gotta set obtainable goals uh for everybody. You know, I was a I was a college athlete, and I was one of those athletes that I'd I did better if you yelled at me and and pushed me.

SPEAKER_02 18:35

Yeah, I know.

SPEAKER_00 18:36

I can tell. Well, you were that way as a as a as a as one of my clients. Like, hey, we're gonna do more. Like, oh okay, yeah. But not everybody responds to that.

SPEAKER_02 18:48

No, no, most people don't, you know. I I don't once you get I like abuse. Well when you get past a certain point in your life, I don't think anybody responds to that. Right.

SPEAKER_00 18:59

You know, and then and the like I said though, the the goal is of every trainer should be is to get you down that next step, next day, next rep, just like we're talking about. Yep. And so you did six today, you do seven or eight tomorrow, and I'm here to coach you to get to that next one. Yep. And we're gonna we're gonna talk about how you've been very coachable and to the fact that he's actually doing things better than me now.

SPEAKER_02 19:28

Going back to your if you did six today, and maybe maybe tomorrow you're you're you're shooting for that seven or eight, but if you can only do six, there's nothing wrong with that. Right. Because it it it's long as you don't go backwards. That's right. Well, you know what? Sometimes you do go backwards. I mean it and and that's okay too, because you know, maybe maybe you've overworked uh uh a a certain part of your body.

SPEAKER_00 19:51

You didn't get enough sleep, you didn't eat right, and sleep is such a big yeah, sleep is such a big deal.

SPEAKER_02 19:57

Yeah, it's such a big deal. And I mean, I have even had days when I've come in and said, Man, I just am not feeling it today.

SPEAKER_00 20:03

And that's okay.

SPEAKER_02 20:04

Yeah, that's okay.

SPEAKER_00 20:05

But but on those days, you may not do your full workout, but you maybe do 20 minutes on the bike and whatever, and then you're out. But you came in.

SPEAKER_02 20:15

That's it. You came in. It's important just to show up in the door. Yep, show up. And and that's one thing I I it's about being consistent, you know.

SPEAKER_00 20:26

Oh, so many people make excuses in life, in relationships, in going to the gym. I mean, I don't want to turn this into the the John Audie Oprah show, but it's you gotta make a commitment to yourself. Don't don't half it, you know what I mean? Yeah, I mean, you you go every day. It's it's a lifestyle.

Practical Day-One Plan And Form Basics

SPEAKER_02 20:48

Yep, it is a and and and you you have to realize that you're you're not just starting day one in the gym, you're starting day one on reconstructing you, and part of that is new habits, new goals, and and of course, and then the the workouts. Yeah. And and it's not something where you it you don't have to be fanatical about it. You don't have to become a gym rat. But you know, if if your goal is I'm gonna do three days a week, then you're doing make sure that you're there those three days a week.

SPEAKER_00 21:27

Well, one of the things I'll and I'll talk about Donovan, we you know, we were doing one day a week.

SPEAKER_02 21:32

We were, yep.

SPEAKER_00 21:34

And that was not gonna be conducive to for you to hit those goals. So you were very open. I think we went to two days a week.

SPEAKER_02 21:43

Yeah, I think we went we actually went from from one day a week and then we went straight to four days. Yeah, we went straight to four days just simply because I'm like, because my contract for the one day a week was up, and we were talking about what are you gonna do? And I was like, well, can I do more? Of course. And you know, I'd kind of kind of like to talk about doing more because I I was really enjoying it. I was coming in on my my days when I wasn't with you just so that I could keep that that momentum up momentum up.

SPEAKER_00 22:17

I'm laughing because I remember, you know, like I would get these texts like, so what was that thing we did yesterday? I I think I wrote it down. I don't really what is it when you do that with your arms? Because you'd be like, Yep, I need you here because I don't remember what we did. I kind of remember. Yep. And oh, then you had the the app. Yep. Yeah. Remember you put it in your phone?

SPEAKER_02 22:38

Yep. And that was a that was huge for me. Because then I was like, Oh yeah, I did this, this, and this, and this huge. You don't even remember that any of this happened.

SPEAKER_00 22:50

So well, it's all it's all coming back to me.

SPEAKER_02 22:53

Kind of like Celine Dion, yeah. We were working up to that 777 program. Me, once we got there, I was You were hooked. I I was hooked, but I was also extremely proud of myself, you know? And and along the along the way, you know, I'm losing pounds, and and it it it's amazing how you start seeing maybe you're not loo, maybe you have a week or two where you're not losing weight, but your body starts readjusting the weight you have, and you'll look in the mirror like, wait, something weird has happened in a positive way. Is there a rib there? Yeah, yeah. Yeah, absolutely. So so for someone starting out and getting into the gym the first day one, what are some practical steps that that you would recommend to get someone going? Just to get that day one once you get in there.

SPEAKER_00 23:50

If you're coming into the gym the first time, I'd I would my big thing is do 10 minutes of cardio. It's big, I'm a big stretcher. And stretching is vital for I don't care what age you are. A lot of these young guys I see all the time, young guys, young gals, nobody stretches until they get into their 60s. Then I see the 60-year-olds end up over on the mat stretching, going, man, why didn't I do this sooner? And so I would encourage everybody to do 10 minutes of cardio, do a little bit of stretching, go back to your days in PE or whatever you may have had as a younger person if you don't remember certain stretches. And then hit the machines. Stay away from the free weights when you're first starting out. Stick with the machines because they'll be adjustable and they'll be easier on your muscles, but you're still going to see gains.

SPEAKER_02 24:44

Yep.

SPEAKER_00 24:45

And then when you're ready to take that next step to go into the free weights and really start pushing some weight and start making some definition, you can go there. But I would advise everybody just to get with a trainer or whoever's in that gym, the YMCA, your church gym, whatever you have. Just so it's all about technique. You see a lot of people in the gym throwing heavy weight up and they're throwing their back out and they're trying to work their arms and shoulders, but their form is is really bad. So stay lighter weights for sure when you first start going. Three sets of 10 is my motto. You'll you'll see a lot of people tell you to do maybe three sets of heavier weight, less reps, but when you're first starting out, you want to just get that tone and definition and go, I would say three sets of ten at a lighter weight just to get that motion going.

Off-Peak Strategy And Ask For Help

SPEAKER_02 25:35

Yep. And you know, if someone's uh concerned, you know, about my first day where I felt like everyone was watching them. Go in and on the off-peak hours. Right. You know, maybe super early in the morning or or in the middle of the day. Midday. There's not many people in the gym in midday. So what's nice about going in the midday of the gym, typically, if if you're a member of the gym, they'll have someone staffing the gym during that time. And you can ask them, say, Hey, can you show me how to use this piece of equipment? I know you work in the gym, and and sometimes that that's kind of a highlight of the day for you.

SPEAKER_00 26:13

It is because you're you're not maybe training, you're not doing contacts of anything. So it's people that are in a gym because they want to help people and they want to see people do things correctly. And do not be afraid to come up to them because for me, I am not one of those people that's gonna go in there and and tell you that, oh my God, you're doing that wrong. Let me show you. I I think people get turned off by that a little bit. It's it's it's a it's a touchy touchy area. So do not be afraid to go up to someone and uh and ask for help.

SPEAKER_02 26:48

Yep, absolutely.

SPEAKER_00 26:49

Definitely avoid the TikTok videos.

SPEAKER_02 26:51

Yeah, definitely.

SPEAKER_00 26:52

They're funny, they're cute.

SPEAKER_02 26:54

And if it feels wrong, then stop.

SPEAKER_00 26:57

Right. Because I always said that to you. Yep. If it hurts, stop. We're not gonna be we're not pushing through it. Right. This isn't the army. Like you just shake it off and just keep going. You'll be fine. Yep.

SPEAKER_02 27:09

No, no, we don't do that.

SPEAKER_00 27:11

No.

SPEAKER_02 27:12

Because if it feels wrong, then something is wrong. And and it could be could be hand placement, it could be where you are on the on whatever piece of equipment it's not set up correctly for you. Could be too much weight. Yep. You know, I mean, there's a a lot of reasons. So if it doesn't feel right, then it's not right. So what so I think our tip of the week is just don't don't go in there and try and don't go in there ablazing. Yeah. Just lower the bar.

SPEAKER_00 27:42

That's well, you're more like Tiny Tim.

SPEAKER_02 27:45

Yeah.

SPEAKER_00 27:47

Nobody, nobody knows what I'm talking about.

SPEAKER_02 27:49

We don't sing on this podcast, John. Keep in mind, you know, if you're getting 10 minutes in, it it's a win. You walking through that door is a win and just build from there.

SPEAKER_00 28:00

Absolutely. Yeah, you want to start attainable goals. Set those goals that you know you can reach, and then just add on as you go.

SPEAKER_02 28:10

Yep.

SPEAKER_00 28:10

Don't, don't, you know, like you said, 200 pounds on the on the bench press. Okay, I'm doing 40. Yep. I got the bar up.

SPEAKER_02 28:18

Yeah, excellent.

SPEAKER_00 28:19

That's more than I, you know, bellied up to the bar yesterday at Applebee's. That's right.

SPEAKER_02 28:24

But uh nobody goes to Applebee's anymore, John.

SPEAKER_00 28:26

Okay, see, I'm really showing my age on the street. Yeah, you are.

SPEAKER_02 28:28

You are so and you know, where where you start, you know, like John was saying earlier, if you get 10 minutes in the gym, you know, even if it's just five minutes of cardio, doing some stretching, use two machines that you feel comfortable with. And and the most important thing, pat yourself on the back. That's a successful gym workout. Because number one, you walk through the door and you did did some stuff more than you would have done sitting at home watching YouTube.

Start Small, Rinse And Repeat

SPEAKER_00 29:01

Yep. And that's what and that's what and that's what this podcast is all about is day one of listening to Donna John get you through day one of the gym. And and that's key. Yep. We're here to get we're here to get you through that door, and hopefully you're gonna keep listening to us so you can see the ins and outs of everything that that Donovan struggled with and that has achieved. And we can help you get to that that same goal of Adonicism. Is that even a word?

SPEAKER_02 29:31

No, it's not. But I I appreciate the uh the the sentiment there.

SPEAKER_00 29:35

And thank God this is radio.

SPEAKER_02 29:37

It's a podcast, John. Again.

SPEAKER_00 29:39

Again, well, yeah. But people can't see you.

SPEAKER_02 29:42

Yeah, people listen to to Applebee's and and listen to the radio at Applebee's, not uh not podcast. But so so challenge for our people that are are wanting to start their own day one journey is get to the gym. Get to the gym.

SPEAKER_00 30:00

Knock out a 10 minute session, cardio, stretch, hit a couple machines.

SPEAKER_02 30:06

Yep. And and then super easy. And pat yourself on the back and consider that a win. And then repeat. Rinse and repeat.

SPEAKER_00 30:14

Rinse and repeat. Yeah, you you're gonna probably get a little sweat. So yeah, we do encourage you to stay hygienically clean. Ten minutes.

SPEAKER_02 30:24

Yeah, ten minutes. So that that's the challenge for this week. So and remember that just showing up beats perfect plans every single time. No matter how many times I've I've met with people or my job, people tend to overplan items. And when they do that, it never comes to fruition and they get frustrated.

SPEAKER_00 30:50

I think that's I mean, don't overthink what you're doing. Yep. You're going into a gymnasium where other people are focused on themselves. This is your time to focus on you and just bite the bullet and get in there and enjoy it. Yep. I mean, this is a time to relieve stress, the endorphins you're gonna get from the workout. You're gonna feel so good about yourself when you walk out of there and go, yeah, I did 10 push-ups, 10 sit-ups.

SPEAKER_02 31:21

Absolutely.

Closing Challenge And Listener CTA

SPEAKER_00 31:23

Absolutely. So we're proud of you.

SPEAKER_02 31:24

Thanks for listening to Better Every Rep. If you enjoyed today's episode, share it with a friend who's starting their own journey, and don't forget to subscribe so you never miss an episode. Until next time, remember every rep counts, and so does every step you take toward a better you.

SPEAKER_00 31:39

Start over. I thought we were going to the meet the host.

SPEAKER_02 31:43

Well, we we gotta start with a host. Okay, okay, okay. All right. You know, the laughs are supposed to happen when during the show organically, not not before we get to the show.

SPEAKER_01 31:53

It's giving me a lot of work on that.