I feel that.

Okay, cool.

All right, let's do it. Yeah. Waka, what's up? Welcome to Fit Healthy and Most of All Happy Podcast. I'm your host, Josh, here with my co-host and co-coach. KG in the house. And first and foremost, we just want to say shout out to everyone that took the plunge that is making the commitment to get in the best shape of their life with the summer special we're going to do some big things

produce some amazing transformations that is unfortunately over so if you miss out on that one

that's kind of that i'm sorry to say but on monday we have a big announcement make sure you listen

to the monday episode on monday we release them i think at.m. So pretty much the second you wake up, or if you're working an all-nighter, make sure to tune to that episode because there's a big announcement there that you will not want to miss out on. But today, we're going to be talking about five surefire tips for better workouts. And, you know, we sat sat down we put our heads together and we

telepathically came up with five amazing things we most certainly didn't but we came out with five

really good tips that you're going to want to hear you know little things big things just

ways to give you an edge and an advantage in your workout so this isn't how to create a new workout

this is you have your workouts. How can you make

them better? What's number one? Well, here's the thing. Before number one, like you know when you go into the gym, you know, you come all prepared. You're in there for an hour and you leave and you just, you walk out feeling like that was fire. That workout was fire. I know sometimes when we do a podcast and we go, that's a good episode.

And it's usually when we plan them.

Yeah, and that's usually when we plan them. But there's just some workouts. Josh knows the feeling. A lot of you know the feeling where you're like that, that was the one. Well, even to quickly interject, one thing we're really passionate about with our online coaching clients is we have a success spreadsheet and on that

spreadsheet you're required to you know report whether you worked out that day in the one to 10 intensity

scale of if you worked out and sometimes people like I don't know what number to put on like just put

the number you comfortably giving you're comfortable giving yourself and that's different from everyone but

you know like you said there's some days I know where you're going with this that you're like oh this was a nine or a 10 like this is my best workout ever but go ahead and i'm not going to lie today uh you know mine definitely wasn't one of those fire ones but there there are have been a lot of them and i'm going to talk about some of the reasons why it's not you know what i what I can do better. And for a lot of you,

you're probably thinking, man, like, I'm missing out on a lot of these things. And the number one thing is honestly mind muscle connection. If you come in, if you're doing an upper body workout, a lower body workout, and you're just going through the motions and throwing weight around and you're focused on, you know, what you had for dinner last night and who you have to text and you're just, you're not there. Like, it's not going to be the most fire workout. But if you're connecting your mind to the muscle, if every bicep curl and every single rep, you're literally thinking squeeze the muscle, control the muscle, once again, sounds a little hippy and sounds a little weird, but the truth is there have been studies that have showed like you're going to get so much more progress and just overall better gains when

you're actually focused on what the muscle is doing controlling it it's just it's one of those

things that a lot of people don't do and if you're looking to take it to the next level mind muscle

connection baby and yeah you know this is something we do say quite often um But if you hear me and Kyle repeating something, it means it had significance and you definitely don't want to downplay it. And mind muscle connection is one of the biggest things. You know, I love my analogies and you know, we've all been there when we're spaced out. We still go to work. We still go through the tasks of life, but we're not working at our best self, you know,

whereas when we're really, you know, focused, we're intentional, we're present in the moment, that's when we do our best work. Or if you, you know, you have that friend or maybe you are that friend, you're spaced out, you're not quite there and like, yo, you've been listening. Same thing, you know, it can be just the same with workouts and too many people will just go through them to get them done without thinking about what they're doing or squeezing muscles. So if you're

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