What is going on, everyone?

Welcome to the Fit, Healthy, and Happy Podcast.

I'm your host, Josh, here with my co-host. It's your boy, KG, in the house. Coming out of him strong, hey. Strong, you know, switch it up a little bit, right? We're 120 episodes in. I love it. No, why not? It's time for a little refresh. Maybe I'll switch mine up, too. I'm going to start saying,

it's your boy, KG.

I love it, though,

when someone just, like, reaches out. for a little refresh maybe i'll switch mine up too i'm gonna start saying it's your boy kj i love it though

when when someone just like reaches out and they know exactly what's up because we've done it so many

times and we didn't even like plan it it just one day we started filming and and here we are we just

kept going and sticking with it what's going on you know who it is you know who it is yeah maybe we'll uh we'll describe that one but

i kind of yours wasn't bad i'm feeling it yeah whatever feels you know whatever flows right all right

you got a quarter of the week quote of the week oh man i keep forgetting about this one okay

this week i think i'm going to use use the one that i didn't use last week because it has been on the top of my head and I keep trying to use this in my training. I heard it a few times. Officially we're going to say don't stop when you're tired. Stop when you're done. I've been trying to push my workouts a little bit harder. You know, I think I could always do better, but, you know, these past three days have definitely been better than they used to be. And a lot of times I find myself guilty of just stopping, you know, stopping a little bit short. You know, we just came up with an episode about this guy named Halfhearted Harry who always, you know, doesn't push with proper intensity and now we see the results that he should be. So check out that episode. It's going to be number 120. But I'm trying to, you know, take Josh's, you know, following his footsteps because he goes so hard in the gym and I'm just trying to get a little bit better. So don't stop when you're tired. Stop when you're done. And for me, I was watching a motivational video this week and the speaker really resonated with me. He said, do you know what the difference between a good athlete and a great athlete is? And he said, a good athlete will do everything they need to do. So the way I see that, you know, you're hitting all your rep ranges, you're getting through your workouts, you're nailing your nutrition, you're going to be good. But he said, if you want to be great and you want to be exceptional, you got to do more.

You know, a good athlete, if you tell them run five miles, they'll run six.

You know, they're looking for the harder ways to push themselves and challenge himself.

And that was just such an eye-opener to me because, you know, I like to say I train hard.

I don't think I'm perfect and I could do better. But I even thought, you know, like if you want to be the best and you want to have a body that reflects the best, you need to train like it. And even for me, you know, instead of taking a shortcut and like for me, I'll always hit reps and weights and everything. But I thought, you know, if something says three by 12, I can just do 12 or I can do 12 thoughtful reps, push it, you know, make sure I'm squeezing my muscles and do what I can to be great with it. And even as little as it is, like if I'm going to do 10 minutes on treadmill or Sermaster, five minutes, I always try to do one second more just so I'm not stopping at the bare minimum. And now I'm like, can we do five seconds more? I want to do 10 minutes. And mentally, I think when you kind of let yourself know, hey, I want to be great and everything I do, I think that'll transfer forward. So that's something I'm working on and that video just got me fired up and I find I've had some best training sessions lately with that attitude. And I thought, you know, it's, you got to be different to be great, but that's how you'll get there. I love that. That just reminded me of something that one of my clients, his name is O'Wain. He said it in his check-in to me this past week. He said, my, we, we- So is your, your shout-out of the week or what? I guess it is. Yeah, it's my shout-out. Why not? Why not? So he did his weekly check-in and he said, we get them to set small goals and um you know obviously it's important for your fitness journey not to just

be focused on the big picture, but what can you do this week to get to the next level? And he said, my goal is to be intentional with everything that I do this week. And I love it. It kind of gave me goosebumps because a lot of times people will, you know, sometimes say, oh, I just want to lose three pounds this week. I want to do this and that. But like, it kind of made me start to think that even myself, I need to start thinking of doing this personally. And when he said that, he's like, I just want to be more intentional with the, you know, nutritional choices I make with the exercises I do. I want to like start to pay attention and just do everything for purpose instead of just doing it to do it. And I find those that truly succeed on their fitness journey actually have intention with everything they do and they don't just follow the rules and have their head down and not really know why they're doing what they're doing, but they actually have intention and they stick to it and, you know, they enjoyed it a little bit more. And that quote kind of fired me up. I love it. And for my shout out, I'm going to shout up my client, Neelio. He's a beauty. So he's a client of mine from South Africa. We've been working together a lot after he's being with some other, you know, prominent fitness coaches that had him doing some really funky things, to say the least. He said, you know, he's done everything from being aggressively bulked up to aggressively cut. And I think for him, it was really about developing something sustainable and good where you can still have a social life and succeed in that regard. And we kind of started him in power building. And he started going with that. um he started to get noticed at the gym people

like man this guy is strong uh so he got offered to compete in a powerlifting competition this in

south africa which is super cool you know so it's awesome to see that you know the reach of colossus

is all over people out there crushing it um and he actually ended up doing this meet on very last

um last minute notice story i think we had about six weeks or so to prep for it. But, you know, we're always giving them challenging routine. We're doing percentage-based training. So we popped him into his first meet. I urged him to be a little bit more conservative on the first one. I'm a big believer in your first powerlifting meet. Uh, you know, just get numbers on the

board, get confident, get hungry. And then from that meet, you can just really, you know, shoot for the stars. So he ended up with a 550 kilogram total, which is incredible per his weight. Um, and he was competing in the open division and actually got second. So that's an amazing feat. If you don't know what that means because if you're in the open division it means you're competing in an untested

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