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WELCOME! I just wanted to take a second and welcome you to the gym! I know that this is likely a big step for you, as starting in the gym can be scary. I am so happy that you have trusted me to help you and accompany you for the start of your fitness journey. This guide is a 4-week guide, designed for the month of January. Some say it can take as little as 18 days to form a new habit. By guiding you through the month of January, I hope that you will be able to continue on your fitness journey after you are finished with this guide. However, feel free to use this more than once! I also have some 6-week and 8-week guides (both free!) to give you some more assistance if needed. Please note that while I did my absolute best to establish a general baseline in this guide, it was not custom-written for you. This means that you will likely have to change some things around to meet your personal fitness level and abilities. This is completely normal - and absolutely expected! I hope you enjoy this guide! FAQ FAQ FOR GYM BEGINNERS There are some things in the gym that can make a gym beginner little bit confused. This is normal! Let’s talk about some FAQ and general gym knowledge and tips. What does ___x___ mean? This is sets x reps! For example, if it says “Squats 3x10,” this means you will be doing 3 sets of 10 repetitions of squats. Take a short break in between each set! Can I move the dumbbells out of the weight section in the gym? Typically, yes! If you want to do the dumbbell exercises in a different part of the gym, you can usually take the dumbbells with you (as long as you return them when you are done!) Can these be done at home? Yes! All you need is a pair of dumbbells and a space to safely do the exercises. A treadmill is optional, but you can also do an outdoor walk. The under-the-desk treadmills are helpful for at-home walking! YOU GOT THIS! I believe in you! I hope this guide is a helpful jumping off point for you to get started in your fitness journey. Remember, progress takes time, so be patient with yourself and celebrate every small victory along the way. Stay consistent, stay motivated, and most importantly, listen to your body. As you embark on this exciting journey towards a healthier and stronger version of yourself, keep in mind that there will be challenges, but overcoming them is what will make you stronger. Surround yourself with positivity, whether it's supportive friends, online communities, or fitness classes. And most importantly, have fun with it! Your commitment to a healthier lifestyle is a gift to yourself, and every step you take is a step towards a more vibrant and energized you. Here's to a fantastic year of growth, resilience, and achieving the fitness goals you've set for yourself. You've got this! IMPORTANT: PLEASE READ CAREFULLY BEFORE USING THIS WORKOUT GUIDE. By downloading or using this workout guide ("Guide"), you acknowledge and agree to the following terms and conditions: Assumption of Risk: You understand and acknowledge that participating in any physical activity or exercise program involves inherent risks, including, but not limited to, the risk of physical injury, harm, or death. You voluntarily assume all such risks, and you agree to use this Guide at your own risk. If you use the Guide, you agree to modify and adjust the Guide as needed to fit your personal, safe fitness levels and abilities. Consultation with a Healthcare Professional: Before starting any exercise program, it is highly recommended that you consult with a qualified healthcare professional to assess your suitability for physical activity. You understand that Kelsey O'Callaghan is not a healthcare professional, does not provide medical advice, and is not responsible for any form of implications caused by your failure to consult with a qualified healthcare professional before beginning the Guide. Any advice or information provided in this Guide should not replace or be considered a substitute for professional medical advice. Release of Liability: To the fullest extent permitted by law, you hereby release, waive, discharge, and covenant not to sue Kelsey O'Callaghan, her agents, representatives, and affiliates (hereinafter referred to as "Released Parties") from any and all liability, claims, demands, actions, or causes of action for any injuries, harm, or damage that may result from your use of this Guide, including, but not limited to, negligence on the part of the Released Parties. Indemnification: You agree to indemnify and hold harmless the Released Parties from any loss, liability, damage, or cost they may incur, including attorney's fees, resulting from your use of the Guide. No Guarantees: You understand that Kelsey O'Callaghan makes no guarantees, warranties, or representations regarding the results you may achieve by using this Guide. Individual results may vary, and your level of success will depend on a variety of factors unrelated to adherence to the Guide. By using this Guide, you affirm that you have read, understood, and agreed to all the terms and conditions outlined in this Workout Guide Liability Waiver and Disclosure. If you do not agree with any part of this agreement, do not use this Guide.
