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Today is the day!

You told yourself you’d hit the gym after work. But work was more hectic than you thought. Now you’re drained. You drive home, clean up a bit, but then you make the mistake of sitting down. You can feel your energy fading – along with your motivation.

You know you should get that workout in.

But the idea of dragging yourself to the gym is quickly turning into a pipe dream. You feel like you just can’t get yourself to get up. So then you decide you’ll workout tomorrow instead. But this too is questionable.

This cycle can go on for days… weeks… even months. And it’s frustrating because part of us wants to go to the gym and work out, and we knows we’ll feel so much better once we do – but another part of ourselves would rather just crash on the couch.

So why do we procrastinate workouts?

Let’s look at three culprits:

1) I’m Too Busy

Have you found there are “more important” things to do than getting to the gym?

Maybe there’s paperwork to catch up on, clothes to fold, dinner to make.

The tricky part is all of those might be valid. All of those might be important. But those reasons can quickly turn into excuses. Especially if those same reasons stop you day after day.

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2) I Don’t Feel Like It.

Some days we just aren’t in the mood.

We’re tired.

We’re stressed out.

We’re not feeling motivated.

Because we’re not in the right mood, we wait until a “better day” or when we’re in a “better mood”.

Behind this reason is often the belief that “I need to be motivated before I act” – which is FAR from the truth. 

3) I Can’t Wake Up In Time

Mornings can be rough.

The alarm disrupts our perfect slumber. So we hit snooze once… twice… a dozen times until finally we frantically have to get ready for the day.

It can be tough waking up, especially if you’re a night owl or if you’re in the habit of snoozing your alarm clock. Sure – exercising in the morning has benefits. But if the mornings don’t work, find a time that does. For some people, lunch hours or evening works much better.

So it could be any one of these or a combination of these. Whatever the reason, let’s look at two ways to prevent this cycle of procrastinating workouts.

Find your FIIT Fitness Coach!

Imagine The Finish Line

As you imagine your next workout, what comes to mind?

Do you imagine how pleasant and enjoyable it’s going to be, how happy you’re going be while doing it, how much fun you’re going to have?

Probably not. When most people imagine working out, they picture all sorts of unpleasant things. Their focus zooms in on the painful exercises… how hard it will be… how tired they’ll be… how sore they’ll be… everyone watching them…

It’s easy to see how they talk themselves out of it.

Focusing on these things will make anyone unmotivated. But just like a photographer, you can adjust and shift your focus to other qualities of a landscape. More beautiful aspects. More inspiring aspects.

In fact, let’s take a lesson from the Navy SEALS on this.

Years ago, the Navy SEALS were in a dilemma, 76% of their top candidates were dropping out. The Navy knew these recruits were more than capable, yet few were making the cut. So they called psychologist, Eric Potterat to figure out how to boost the recruits’ mental toughness. Potterat created four habits (called The Big Four) that worked so well, it increased the graduation rate by 50%!

One habit was known as “Imagining How Good It Will Feel”.

When recruits needed a boost to keep them going through a brutal workout, he taught them to imagine successfully completing a workout at the gym or out in the field. This allowed them to tap into powerful emotions like feeling successful and accomplishing something. And this allowed them to power through it.

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Here’s how you can use this:

Visualize A Successful Workout

Imagine yourself successfully completing your gym or outdoor workout. Think about how good that will feel at the end. Feel that success and that accomplishment.

Even if it’s just one workout, it’s still an accomplishment.

Even if you can’t perform as well as you used to, it’s still an accomplishment.

Visualize it as best as you can.

5-Minute Commitment

Even if you’re tired.

Even if you don’t feel like it.

Even if you’re not motivated.

Even if you’re not in the mood.

Workout for 5-minutes in the gym or outside and if you’re still not feeling it, then go home

In most cases, you’ll finish the entire gym workout. Instead of waiting for motivation to strike them like lightning, act your way into motivation. It’s similar to the quote by William Butler Yeats, “Do not wait to strike till the iron is hot; but make it hot by striking.”

Commit yourself to just five minutes.

Worst-case scenario, you still accomplish a small workout.

Best-case scenario, you finish the entire thing.

This article was written with content by Kelan Ern.


When it comes to fitness and weight loss people have a number of choices especially when it comes to choosing gyms likes FIIT Fitness Studio as their main go to place to exercise. 

Some head straight to the treadmill while others prefer lifting weights. 

It’s pretty easy to find training programs that focus on just one type of exercise but it might benefit you more if you mix cardio and strength training. 

1. Increased General Health

As you mix cardio and strength training, you are effectively training your ligaments, joints, and muscles together with both your lungs and heart. Exercising in this way will help you to build up a much better overall healthier body, enhance your posture, sturdiness, flexibility, and even balance.

It not only impacts your fitness abilities but your daily life as well!

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2. Faster Weight Loss

Mixing both of these exercise routines enhances the total intensity of your training. This will lead to greater fat burning during your training and after your sessions. When do consistently you will start to see great weight loss and muscle gains. This is because of the strength training that would have exhausted glycogen from the muscle tissues.

The outcome is that your system will continue to burn up body fat for energy while you are sleeping on your couch!

3. Reach Your Fitness Goals

If you combine cardio and strength training together in an intelligent way, it turns into one of the most effective means to easily attain your physical fitness as well as fat reduction targets.

Seeing quicker results by the combination of the two routines will help in no small way to inspire you to desire even greater levels in your fitness.

Put on those dancing shoes! The positive benefits of dancing

4. Increased Pleasure and Excitement

Mixing various styles of strength training and cardio adds to the general excitement of your workout sessions by giving you plenty of options and challenges.

Additionally, weight training acts as a very good stimulus because it aids you to succeed quicker when you incorporate it together with your cardio exercises. 

Cardiovascular workouts used alone might take some time for the results to begin reflecting. But combined with weight lifting you start experiencing results a lot quicker.

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5. Higher Self-Esteem

When you improve in your strength training and cardio exercises, you’ll begin feeling amazing! You’ll see a boost in your self-esteem, confidence, and perceived strength with time. The sensation of becoming stronger is also highly uplifting.

This article was written with content by Marcus Michael.


We’re sure you’ve heard tons of advice on how to build muscle and they’re all contradicting. We’ve looked at the 7 biggest muscle building myths and broken them down for you. *If you’ve been following these myths don’t worry! FIIT Fitness Studio OKC gym can help you find the proper way to build muscle and become confident in your skin!

Myth #1: You can gain a pound of muscle in a week

Unfortunately, this is definitely not the case. At the maximum, you could achieve a gain of about one pound every two weeks. That will also depend on your diet even more than your exercise habits.

Myth #2: Supplements will maximize muscle growth

I’m sorry to inform you that supplements will not boost your muscle growth like proper diet, and training techniques. Supplement companies spend millions of dollars trying to make you believe that. It’s not your fault.

Myth #3: You can build muscle eating the same amount of food

This may be the main thing holding you back. The majority of people associate lifting weights with building muscle. But, you can lift weights and not build any muscle if you’re not providing your body with the calories to repair the torn muscle tissue.

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Myth #4: Working out more equals more muscle

This is untrue for several reasons. But the biggest reason is because if you workout six days a week, you’re not giving your body enough time to recover and build that muscle.

Myth #5: The more protein you eat, the more muscle you’ll build

Your body can only synthesize so much protein to build muscle with. By consuming too much protein, you’re robbing your body of the other essential nutrients it needs to repair your torn muscles.

Check out FIIT Fitness Studio’s custom-made nutrition plans.

Myth #6: There is a single best program

In reality, each quality program has the ability to take you where you want to be. It’s more about finding the right program for you. The one that fits your schedule and gives you great results. Look for customized approaches.

Myth #7: If women lift heavy weights, they will get bulky

Women do not produce enough testosterone and other potent factors the same way men do. Unless the woman in question is taking steroids or hormones, they simply will not get big and bulky.

Hopefully, this clears up some of the confusing advice you’ve been getting if you’re trying to build muscle!

If you have additional questions reach out to any of our trainers here at FIIT Fitness. 

This article was written using content provided by Brandyn Burgett. 


In today’s highly modern world, checking into a location, you have never been to before means making several Google searches. Where is the grocery store located? What can be done on the weekend? Who can you call up if you want to set up the internet? Are there any boot camps in Oklahoma? For all those looking to stay in shape and tone up their body, you are probably Googling health care centers to jump start on your elliptical. However, what is with all of these many different terms nowadays used to describe physical activity?

Gyms? Health Club? Fitness Centres?

For the most part, all of the above mentioned terms can be used interchangeably. This depends on what sounds better or what word is most popular at the time. Astonishingly, differences in expressions do actually have some sense to them. Today we will dive into what makes a gym a gym and how health clubs vary from the fitness centers.


Gyms can be deemed as some of the world’s oldest and widely used institutions throughout history. The very first gym can be traced back to ancient Persia more than 3000 years ago. At that time, gymnasiums were known as zurkhaneh. These ancient gymnasiums were places that encourage physical fitness. This proves that a tight and toned body, along with peak performance, has been one of humankind’s significant concerns long before the very existence of diet pills and Gyms in Oklahoma City.It was actually the Ancient Greeks that coined the term gymnasion and where the gymnasium changed from promoting physical fitness and educating users.   

Even though today’s modern gyms might have dropped the books, they have upped the number of fitness options available to fitness mavens. The terminology “gym” is usually a more professional term, with countless gyms specializing in a specific area: boxing gymnasiums, Pilate’s gymnasiums, Cross Fit gymnasiums. Every so often, gyms just keep things unpretentious with no group classes, weights, plus cardio machines only. This helps keep expenses down without repudiating the customer access to form shaping equipment.

Health Clubs and Fitness Centers

The terminology “health club” first came into being around the mid-1900s on the sandy fit shorelines of Santa Monica, California. It is most typically substituted with the term Fitness Centre. Before that, health clubs and fitness centers were simply classified as gymnasiums. Health Clubs come in several different shapes and sizes, along with variable amenities as well as expenses. The one thing that they have different from gymnasiums is their commitment to fitness as a lifestyle. While fitness centers and health clubs feature the weights in addition to cardio equipment of a gym, they out-do gyms when it comes to amenities and classes. Health clubs and fitness centers offer added advantages of showers, locker rooms, swimming pools, clinics, courts, and whatever else can be used in order to transform you into a fantastic fitness machine.

In the end, it is just the very best to look past the terminologies or whether you would like to take Fitness Online Training when it comes to choosing a workout place instead of focusing on the place’s culture and the community. It is always the most fun to mix physical activity along with a social aspect, and this has proven to boost not only your gym time motivation but also your morale as a whole.


When you think of fitness you might not think about dancing but it could become your favorite cardiovascular activity! There are many styles, types, or genres of dance and one plus is you don’t always need a partner! You only need yourself and the proper footwear. 

Dance is often overlooked and underrated but the benefits far outweigh you feeling awkward. Here are three reasons why you should put on your shoes, turn up the music, and get dancing. 


When you relax and let yourself go you’ll realize that dancing is fun! The music, rhythm, movements – even if you miss a few steps – gives you a satisfying experience. Some dance classes like Dance FIIT creates a party-like atmosphere that is exhilarating, easy to follow, and is great for the mind, body, and soul. The fun is magnified when you hear your favorite song come on!

Check out FIIT Coach Ronessa!

Health and Fitness

Regardless of the style, type, or genre dancing provides an opportunity for a full body workout. The number of calories burned per hour varies depending on the body weight and intensity of the dance routine. However, at a moderate to high intensity you can burn roughly 200 calories per hour! In our Dance FIIT class some people burn even more than that! Dance works major muscles and gives you a good cardiovascular workout while improving muscle tone, strength, endurance, flexibility, and agility. It also increases your range of motion an d allows joints to move more freely. 

Check out FIIT Coach Janell!

Social Interaction

Not only is dance a fun form of exercise, it provides an opportunity to increase your social interactions with like-minded people in a fun, non-judgmental, and safe environment. At Dance FIIT you can meet new people while learning some new skills an d having fun. Many lasting friendships start on the dance floor!

It’s never too late to start dancing! You don’t have to have rhythm or be able to jump, bend, or kneel. You don’t even have to be good (whatever your definition of good is)! All you have to do is show up and move! Your body, mind, and soul will thank you now and in the future!

Join a Dance FIIT class on Monday or Friday at 6:00 p.m.

This article was written with content provided by Daisy Saunders. 


Starting a workout routine can be intimidating. If you’re searching the internet for tips, you’ll find a lot of do’s and don’ts, so we’ve compiled a list of the 5 best tips.

First, bravo! Great job making the decision to make the lifestyle change for a healthier mind, body, and spirit! Here are some tips to get you started.

Easy Does It

Don’t jump right into exercising 7 days a week. You’ll become overwhelmed and loose motivation. Most experts say you should start out with 2 or 3 days a week at 30 minutes per session. Once you’ve gotten used to that you can then gradually work your way up to the more hardcore workouts. So, start with 30 minutes of cardio 2/3 times a week and strength training once a week. Once that becomes an integral part of your daily routine you can start hitting the gym more.

Warm Up and Stretch

Always, always, always warm up before you start. Take your body through basic movements to loosen up and stretch your muscles. Doing so will help you avoid injuries and ensure you body performs at an optimum level.

Don’t Follow the Same Set of Exercises

Don’t stick to the same set of exercises every day. It’s a common mistake and will make you bored and loose motivation. Make sure you mix it up and alternate between the 3 main types of exercises: aerobic, anaerobic, and flexibility.

Aerobic exercises require the use of oxygen to fuel the body for exercises demands. This typically includes running, cycling, dancing. Anaerobic exercise requires glucose for short intense workloads. Examples of anaerobic exercises include strength training and sprinting.

Weight Training

When you start weight training you can really do it anywhere! There are tons of YouTube videos with basic exercise band workouts to start your weight training journey.

Dumbbells are another great way to introduce weight training. Dumbbells are far less intimidating than barbells and add additional stabilization and point out muscle imbalances pretty easily.

If you wish to start with a little more intensity, then barbells are the way to go. If your goal is strength above all else, then barbells might be the way to start. You can add small increments of weight each week.

Give your body adequate recovery time

Make your you’re taking breaks periodically. You’ve probably heard the saying ‘No pain, no gain’ so if you find your body hurting during the initial stages after you start working out, well that’s a good sign. But, don’t make the mistake of pushing yourself too far while not giving your body adequate time to recover.

Also, avoid taking painkillers, they only mask the pain. You want your body to recover naturally.

If you don’t give your body time to heal and repair itself then you’ll set yourself up for failure. You’ll end up in a vicious cycle where your performance decreases and you never fully recover.


This article was written using content from Tom Spencer


Sprinting: run your fastest for a shorter and more focused amount of time. 

It’s a great cardiovascular exercise and works wonders at increasing your metabolism, even after you’ve completed your workout. If you talk to your friends about running most will suggest long distance running or jogging but here are 5 reasons why you should try sprinting and interval running. 

1) Overall benefits

Sprinting has active-aging benefits. As you age, the loss of muscle mass can be contributed to the loss of type II muscle fibers. By doing high-intensity training and workouts like sprinting you improve your type II muscle fibers and maintain your muscle mass through aging. In addition, it will sculpt your legs and give them more definition. Sprinting as also been shown to lower your blood pressure which will help your heart. By adding sprinting to your workouts it can help you maintain and increase your levels of lean muscle mass, help tone your glutes, abs and legs, as well as calorie burning, which in turn helps you achieve a more youthful appearance.

2) Feeling the burn

If you’re familiar with HIIT workouts then sprinting will fit right in with your routine. With your body accelerating at a quicker rate, your heart rate will increase at a higher rate. These styles of exercises help you burn lots of calories in a relatively short amount of time. Sprinting also helps your body burn calories even after you’ve finished your workout. 

3) Increasing your endurance levels

Sprinting can help you improve overall aerobic efficiency and your body’s ability to use oxygen for fuel. When your heart and muscles are working at their limits, your body will begin using its reserves to function. Sprinting breaks down your glucose levels stored which in turn will allow you to burn an increased level of calories. Therefore the more sprinting which you do the better your endurance shall be, as fatigue levels will set in later after your training.

4) Range of motion and your joints

If you’re running long distances you’re getting a limited range of motion. In comparison, sprinting allows for a much large range of motion due to the use of a longer stride, incorporating your ankles, legs, hips and arms to gain the speed you are working towards. Long distance running also increases the amount of pressure put on your joints do to the amount of time you’re spending running. Sprinting shortens that time and therefore the pressure on your joints. 

5) It’s a mind set

When you think of sprinting you might be thinking ‘this is horrible’ and ‘I’m going to die.’ That’s normal but you must be resilient and not give up. Like most forms of exercise, sprinting is a great way of relieving stress; both mentally and physically. Sprinting, like any exercise, will cause your body to release endorphins which in our helps with confidence and feeling happy! Like miss Elle Woods said “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands, they just don’t.”…we’re not shooting anyone here but you get the point. 

Lace up those shoes and get to sprinting! 

This story was written using content written by Jenni Withnall.


There might be a solution you have not thought about yet if you think about all the numerous options as to how you could respond to the COVID-19 epidemic taking your gym classes or personal training appointments outside your house. Even though the choice might not work for everyone, it is essential to check any municipal government, logistical, or some weather related restrictions, especially if your city has sheltered in place restrictions.

Where to Go

There are numerous parks and open spaces that remain open for public use. You might be able to find one where you can hold a training session outside. Bear in mind that every city is different, and you are going to be required to check with your local government for their recommendations, permitting restrictions, and class size restrictions.

If a park does not work out for you, take the first three parking spots in front of the gymnasium and turn it into a mini classroom. Every session allows a small group of people to work out while maintaining a six-foot space as per the social distancing requirements.

What to Take

Keep it extremely simple. Just focus on your full body and bodyweight movements that do not really require a lot of equipment. If you do decide to use the equipment, think about assigning every person with specific equipment to limit the exposure. It is also important to remember to have strict cleaning protocols in place.

Other Things to Consider

Communicate With Your Customers

If you decide to offer an outdoor fitness group spin class, it is really important to communicate it with your clients. After all, there is simply no point in providing a class that no one comes to. Post everything on your social media accounts and also send emails to your clients using Marketing Suite to ensure they know that there are classes available for booking. If you are changing locations, make sure that your members know where to go.

Set Up Your Software for Success

Moreover, ensure that you have updated your software to reflect how many individuals are allowed to attend the classes based upon the local government’s guidance, for instance, lower than ten people. You can use the waitlist feature to help others get alerts if a spot opens up. Once you do decide to hold classes outdoors, you might want to think about offering a live stream version of your classes also. This is going to help you at risk clients to join the workout from their homes too.

Check with Your Business Advisors

Before you take the final call to take it outside, it is advised that you check with your business advisors as well as legal professionals. Understand that training is an escape for every single thing that has been swirling in the news. Take time out and ensure what you are doing is best for your business.

At FIIT Fitness Studio we offer some of the best online spin classes. Do not forget to check us out while you munch on natural protein bars. All you have to do is contact and we will help you figure everything out! Let’s get exercising with FIIT Fitness Studio!



Some individuals believe that getting and then staying in shape is the biggest motivating factor. However, it is your job as a personal trainer to keep all your clients 100% motivated to workout at homes during this lockdown. Following are some of the best online personal training tips to help drive your clients.

Use a Fitness Management Software

There are several different tools available online which have been especially designed to help trainers motivate individuals in less time. Using personal coaching software helps personal trainers build competent training and nutritional plans. Since these applications are also available on their smartphone, it makes it all the easier for clients to feel motivated and to follow through by setting goals and quick wins. However, all the more importantly, this software also allows the trainers to receive immediate client feedback, helping them refine their services down the road.

Help Your Clients Set Long Term and Short Term Goals

Just being active physically or consuming a healthy diet are definitely not goals in themselves. Nobody simply wants to be active. To be active actually means living a long and healthy life, looking better, and weighing less. These are the actual concrete goals of maintaining your fitness. This is precisely why you must set up both long and short term goals with your clients. It is extremely easy to set a long-term goal of losing 40 pounds of fat or gaining 10 pounds of muscle; what most of us do not realize is that these goals often take a long time to achieve. It is better to have your client set short term goals, for instance, losing 4 pounds by the end of the month.

Talk to Your Clients

Failing to develop a personal bond with their clients is a mistake, most personal trainers tend to make. If you believe your client is feeling a little down, talk to them about it. Find out why they are feeling the way they are feeling. Motivate them. Remind them of the reasons as to why they joined these classes in the first place. With the corona virus, we all need a little bit of positivity every now and then. As trainers for weight loss, you must become a positive chip on their shoulders.

Stay Positive

If you are into Personal Training in Oklahoma City, it should go without saying that you should always be positive. Nonetheless, we all have our bad days every now and then. This could become one of the hardest aspects you have to deal with as a trainer, yet it is essential always to remain positive so that your clients can feed off your positive energy!

Make All Your Workout Sessions Fun

Yes, we all know that workouts are supposed to be tough, but that does not mean they cannot be fun as well! It will become extremely difficult for you to keep your clients happy and motivated if they are miserable every time they train with you. Along with remaining upbeat in every session, which by the way, is extremely contagious, try to develop varied workout plans. This ensures that each workout has an excellent peak and end. Continuously look for new and innovative through which you can make your online sessions all the more interesting!

We hope our tips will help you motivate your clients when it comes to working out at home. The coronavirus is not going anywhere anytime soon, so let’s make the best of what we have at home!


Becoming a highly successful online personal trainer requires so much more than just a passion and the relevant qualifications. You also need a business strategy and meticulous preparation in order to succeed. As Miguel de Cervantes stated: “To be prepared is half the victory.”

We have compiled a list of best online personal training tips to help you start your online journey of becoming a Personal Trainer.

Find Your Niche

Do not try to become a do it all online Personal Trainer, because ultimately, nobody is able to do everything perfectly. Instead, try and find a niche that excites you, and you know you are good at it. For example, if you believe you can give some of the best online spin classes, stick to only those. There should be one specific expertise that should be clear in your clients’ minds when they view you as a Personal Trainer. Once you select your niche, list down all the characteristics of your ideal client persona. This is the client you will target. Now think about a couple of different profiles that will become a complementary source of revenue for your business. By clearly defining your niche and the target audience, you will make you work all the more effectively right from the very start.

Think About You Unique Selling Proposition

The second step into becoming an online Personal Trainer is to ask yourself what makes your unique business form all the others present on the internet. Why should people choose your business? What makes you stand out? Is it your quality customer care service? The kind of products that you are offering? Once you determine your USP, you will be so much more confident about marketing what you have to offer.

Choose Your Promotional Channels

This point can simply be summarized in a single question: where can you find most of your target audience? Your decision to invest in any one specific channel is going to depend on your resources. Following are three of the most popular channels that do not require a lot of resources to be used.

Social Media

If you are a Personal Trainer that social media should be your number one priority. The simple reason is that social media accounts for more than 2 billion users, and there is a huge chance that, if not all, most of your clients are amongst these users.


Do not hesitate when it comes to seeking partnerships and broadening your network. You will reach a much broader audience base and consequently multiply your chances of acquiring new clients. Make new friends and partner up with other professionals in the industry. Think about all the different services you will be able to offer in exchange for some visibility in their network.


Never underestimate the power of word of mouth holds. Do not be afraid to be extremely generous and offer your services absolutely free of cost to some clients, especially people who have a large network. You will be extremely surprised by the impact it can have on your business.

These are some of the tips that can help you embark on your journey of becoming an online Personal Trainer. If you have any other tips you would like to add in the list, let us know in the comments down below!