What is going on, fit, healthy, and happy family. Thank you for tuning into another episode.

As usual, I'm your coach and, co-s, oh my, I'm your host and coach, Josh, here with.

It's KG, and I'm in the house.

We have an amazing episode for you today.

We're going to be going over some fun questions, like how to get a leaner face,

how do you know your goal weight, you know, what's a good upper body warm up, what motivates us to keep creating content, and a really fun one, what's one weird song that gets you fired up to work out? So we've got a jam-packed episode. If you're new here, every mailbox Monday, we just jump into some questions, share a quote, share what's on our mind, and it's just a great time to kind of hang out on thursday we jump in right into a topic and

cover some great content there but as always we're going to start the episode off with some quotes

so what do you got k g yeah so my quote for the week is life has its ups and downs. We call them squats.

Jeez.

I absolutely love this one. And I just came across it. I was trying to look for some

fun fitness quotes. And I don't know why I just really, really enjoyed this. I also came

across one basically saying if exercise is the best medicine, heavy squats are an essential

vitamin. And I know I'm kind of turning this into more of a fun quote into a bit more of a serious topic, but I'm a huge fan. I truly believe that squats are the king of all exercises. You're basically going to be working your body in a way like unlike any other exercises and you'll just receive so many different benefits. And I know a lot of people are thinking, hey't have access to a heavy barbell you know I know I'm on I'm on the path to trying to hit a 500 pound squat by April so that's gonna be pretty fun but even if you don't have access to heavy weights and stuff there's so many different variations we've been able to get super creative with you know lots of Bulgarian split squats you can even lung some sort of, you know, form of exercise that will kind of benefit you in that way. You can do front loaded dumbbell squats. If you have like very light ones, you can do goblet squats, you can do jump squats. Front squats. There's so many different options. I just think it's one of the best things like I love doing lots of squats in my program. It's funny because some of my clients are like, oh my gosh, do I have to do this again?

And yes, you do. But hey, life does have its ups and downs. You know, we're always going to go through tough times. But hey, squatting will always be there for you. 240 pounds will always be 240 pounds. It will always be there. I love squatting if you can't tell.

Yeah, we've spoke on this a lot recently, you know, the power of utilizing compounds.

Bench squat and deadlift, you know, not all exercises are created equal. You know, it's similar to the superfood argument. You know, these are exercise that just contain so many benefits, right? Because you're working so many things. Of course, you know, if you just squat, it's not better than a great routine No, but it is a great way to do it. So there's superfoods. You can't eat superfoods and be healthy and fit, but, you know, working them into your diet more and more is just going to help you with that framework. So if you're not someone who does compounds or you're not someone who's really jumped into utilizing weights and learning to lift heavy. There's so many benefits of it.

And, you know, one thought I had kind of jumping ahead before my quote here is one of my clients was sharing her results with me. And, you know, it's just absolutely incredible to see how much she progressed in just one month. I believe we lost about two inches off the waist. You know, we lost about six pounds. You know, we really added a lot of lean muscle,

created a lot of habits. And she's like, you know, this is insane for one month. Like, does it get better? And I said, you know, generally actually, I find your first month getting into things is almost like the worst. You know, it's that adjustment period. It's a bit weird. And I said, the longer you do this, the more the results compound. And I typically find people really get their best results, you know, from the first month, pretty much all the way through that first year, somewhere in that time frame. And, you know, I love that she said similar to finance, like when you get compound interest. So when you have more, you can get more. And I said, it's the same thing with fitness. When you start lifting heavier, you get stronger. You can lift more weight. You can tear more of your muscle fibers, you have more of a base for muscle, so you can actually eat more calories, you feel more energized, your body's safer. We're even speaking about, you know, how Kyle knows someone who fell that is elderly right now and how devastating that can be, you know, and it can be quite sad. But by really doing things to try and counteract that, you know, whether you're young or old, you know, even lifting, you know, just the ability to contract intense muscles intelligently can actually prevent you from getting hurt worse falling. Like these results just compound and compound and compound and that's where consistency is king. So that's my quick thoughts in there as well. All right, I got a banger of a quote to whip out those notepads.

If you want change in your life, begin by changing your words.

Start speaking the words of your dreams of who you want to become, not the words of fear and failure.

And that's by Robert Kiyosaki.

The reason I love this quote is, you know, it's all about how you think and approach something.

...