Welcome, and thank you for joining me today. We're here to work on building your confidence at the gym. It's important to understand that everyone at the gym is on their own fitness journey, and most people are focused on their own workouts rather than judging others. Remember, you have just as much right to be there as anyone else. Today's session will help you feel more comfortable and confident in the gym environment. Are you ready to begin?

Now, I'd like you to find a comfortable position and take a deep breath in [Pause 2 seconds] and out [Pause 2 seconds]. Good. As you continue to breathe deeply and slowly, allow your eyes to gently close [Pause 2 seconds]. With each breath, feel yourself becoming more and more relaxed [Pause 3 seconds]. Notice the weight of your body sinking into the surface beneath you [Pause 2 seconds]. Feel the tension melting away from your muscles, starting from your toes , moving up through your legs , your torso , your arms , and finally your neck and head [Pause 3 seconds]. With each breath, you're becoming more and more relaxed, more and more at ease [Pause 4 seconds].

Imagine yourself standing at the entrance of your Gold's Gym in Austin, Texas [Pause 2 seconds]. You can see the familiar logo on the door, feel the cool handle as you push it open [Pause 2 seconds]. As you step inside, you're greeted by the gentle hum of equipment and the soft music playing in the background [Pause 3 seconds]. Take a moment to look around [Pause 2 seconds]. You see people of all shapes, sizes, and fitness levels, each focused on their own workout [Pause 3 seconds]. Notice how no one is paying particular attention to you or anyone else [Pause 2 seconds]. Everyone is here for their own journey, just like you [Pause 4 seconds]. The familiar scent of the gym fills your nostrils, a comforting aroma that signals the start of your routine .

As you continue to observe the gym, you start to feel a sense of belonging washing over you [Pause 2 seconds]. With each breath, you feel more comfortable, more at ease in this space [Pause 3 seconds]. The machines and weights around you are tools for your journey, not obstacles [Pause 2 seconds]. You realize that every person here, regardless of their current fitness level, started somewhere [Pause 3 seconds]. You are part of this community of people working towards better health and strength [Pause 4 seconds]. Feel that sense of community embracing you, supporting you [Pause 3 seconds]. You belong here just as much as anyone else [Pause 5 seconds].

Now, as you stand in this gym, feeling comfortable and at ease, I want you to imagine yourself starting your workout [Pause 2 seconds]. You approach a machine or a set of weights [Pause 2 seconds]. As you begin your exercise, you feel a surge of pride [Pause 2 seconds]. Pride in showing up for yourself, pride in taking steps towards your goals [Pause 3 seconds]. With each movement, you're becoming stronger, not just physically, but mentally too [Pause 3 seconds]. You realize that every rep, every step, every bead of sweat is a victory [Pause 3 seconds]. You're not competing with anyone else here - you're only competing with yourself, becoming a better version of you with each visit [Pause 4 seconds]. As you continue your workout, you feel a sense of confidence growing within you [Pause 2 seconds]. This confidence comes from knowing that you're taking positive action for your health and well-being [Pause 3 seconds]. You realize that your body, regardless of its current shape or size, is capable of amazing things [Pause 3 seconds]. It carries you through life, it allows you to experience the world, and now, it's growing stronger because of your efforts [Pause 4 seconds]. Feel gratitude for your body and all that it does for you [Pause 5 seconds].

Now, I want you to imagine yourself in the future, after you've been consistently going to the gym [Pause 2 seconds]. See yourself walking into the gym with confidence, your head held high [Pause 3 seconds]. You navigate the space with ease, knowing exactly where you want to go and what you want to do [Pause 3 seconds]. You feel strong, capable, and proud of the progress you've made [Pause 3 seconds]. As you work out, you catch a glimpse of yourself in the mirror [Pause 2 seconds]. You see someone who is determined, someone who shows up for themselves, someone who is on a journey of continuous improvement [Pause 4 seconds]. This is the real you - strong, confident, and unstoppable [Pause 5 seconds].

Now, it's time to bring this confident, empowered feeling back with you [Pause 2 seconds]. As I count from 1 to 5, you'll gradually become more aware of your surroundings, bringing with you all the positive feelings and confidence we've built today [Pause 3 seconds]. 1... start to feel energy returning to your body [Pause 2 seconds]. 2... become aware of the sounds around you [Pause 2 seconds]. 3... feel your fingers and toes, you can wiggle them if you like [Pause 2 seconds]. 4... take a deep breath, filling your lungs completely [Pause 3 seconds]. And 5... when you're ready, open your eyes, feeling refreshed, confident, and empowered [Pause 4 seconds].

Before we conclude, I want to remind you that the confidence and strength you felt during this session are always within you [Pause 2 seconds]. Whenever you're about to enter the gym, take a deep breath and recall these feelings [Pause 3 seconds]. Remember, you are on your own unique journey, and every step you take is a victory [Pause 3 seconds]. You have every right to be at the gym, to occupy space, and to work towards your goals [Pause 3 seconds]. Your body is capable of amazing things, and with each visit to the gym, you're proving that to yourself [Pause 4 seconds]. Thank you for participating in this session. I believe in you and your ability to achieve your fitness goals with confidence and determination. Take care, and I look forward to our next session.