Charlie sits down with Charlotte to rattle through the biggest mistakes beginners make when starting their fitness journey - and how to actually avoid them.

By the end of this episode, you will learn:

Why changing everything at once is a recipe for disaster - the all-or-nothing mentality that has people overwhelmed and quitting by February because they bit off more than they can chew

The one thing Charlotte tells beginners to focus on first - spoiler: just turn up. Get to the gym, join classes or PT sessions, build the habit, then worry about everything else

How to approach nutrition without losing your mind - prioritize protein (1.6g per kg of body weight), get it from good sources, and let everything else fall into place around it

What macros actually are - proteins, fats, and carbs are your building blocks, micronutrients are the key that unlocks them (plus Guy's helpful breakdown: calories = weight, macros = how you look, micros = how you feel)

Why form beats ego lifting every single time - mastering the movement before adding weight, avoiding quarter squats and dodgy technique, and understanding that failure isn't when your legs are shaking and you're collapsing on the hex bar

The "build don't prove" framework - keeping reps in reserve, using a weight range instead of chasing PRs every session, and why pushing to failure every workout isn't actually necessary (controversial, I know)

How to make it easier on yourself - meal prepping lunches, creating an environment that supports your goals, and not trying to be a hero with willpower when you could just set yourself up for success

Why too much science-based info online is overwhelming beginners - yes, it's helpful if you're knowledgeable, but if you're just starting out and worried about butt wink in your squat, just go find a coach who can make it simple

This one's short, practical, and hopefully not too complicated. We're experimenting with different episode formats over the next few months, so drop us feedback, leave a review, and let us know what you want more of.