What is going on, everyone?

Welcome to another episode of the fit, healthy, and most of all happy podcast.

As always, I'm your coach and host Josh here with...

His co-host and co-coach KG and I'm in the house.

And we're coming at you with 14 killer tips to get better results from your workouts.

We put our head together and we're like, what are some things that really move the needle that really drive results that people overlook and you're going to be blown away by these 14 things? Make sure to pay attention because there's some really unique ones in here that you probably never heard before. But I'm so excited to get into it. Let's not waste any time and just jump into this content. So my first piece of advice is to try to aim to work out for at least an hour and this is a really generalized one and I know there's a million different people in a million different situations but you know if you can really say listen like I'm going to be there I'm going to make the most of it because I find a lot of people will either try to rush it you know they'll try to be there 30 minutes or they'll take way too long and they'll dilute the quality of it because I find a lot of people will either try to rush it you know they'll try to be in there 30 minutes or they'll take way too long and they'll dilute the quality of it I find about aiming for about 60 minutes of good rigorous exercise such a great goal obviously as you get a little bit more advanced you might be in there a little bit longer but you know really aim to be in there and make the most that time you have 24 hours in the day I think giving one 24th of your day to good dedicated strength training is just going to be in there and make the most of that time. You have 24 hours in the day. I think giving one 24th

of your day to good dedicated strength training is just going to be so beneficial for you. And if you can really aim to make this kind of a core of your day, of your week, of all these different kind of things, you'll feel that much better because of it. And I find this a really appropriate amount of time to dedicate and I know not not everyone can do this. Maybe it's 30 minutes. But, you know, find that time where you're like, you know, I should be able to commit at least this much time to the gym, implement it, and you'll feel so much better because of it. Absolutely. I could not agree more. And I'm just going to jump right into number two. And an easy way to just get the most of your workouts is simply putting your phone on airplane mode. You can do, do not disturb. I've never done that. I've actually just used airplane mode. And it's just nice. You know, obviously you have to have your music already downloaded and everything like that. But, you know, just there's going to be no Instagram scrolling, no text messages coming in. You're just going to be focused, just you and yourself

or your gym buddy, whoever you're with, just completely dialed in. And, you know, one of the biggest

things I find a lot of us kind of are very unprecedented when it comes to resting. And what I mean by

that is you can kind of look around and see what other people are doing, get some new motivation there,

focus on just being present within that one hour that you've given yourself, and it definitely does go a long way. And it's the easiest way to just increase intensity and just get better contractions and just a better overall workout with less rest. This is such a game changer. When you're focused on anything and you're doing at a deeper level, you're just going to win every time, you know, being 100% aware. You know, obviously you see what happens when people are distracted while they drive. So accidents happen, you know, like these distractions just dilute your quality. But when you're focused in on something, that's when you get the most from it. And I find people that get the best workouts of the people that are most focused, most fired up, whereas the person who's on their phone scrolling Instagram while doing a leg extension machine, you're not there, you're not focused in, and you're really compromising your results because of it. And number three is just getting a gym buddy. And like, I realize not everyone can get a gym buddy and people have different schedules and maybe you can't go the the same, you know, you can't work out with the same person over and over. And that's totally fine. But, you know, challenge yourself to go to the gym with different types of people. Go with people that are in way better shape than you that are going to push you and they're going to open your eyes. Like, oh my goodness, this is how hard people work out. Go with people that are just learning. so you can kind of teach them and really reaffirm what you're doing and you know have the new joy of you know kind of working out with someone who's really excited about the whole process uh you know go with someone who really pushes you know like even me yesterday i just crushed legs with one of my buddies that i haven't lifted with in a while and it was just so fun to go there and he's got a very similar energy he was really hungry we were both pushing each other and it was just an insane workout burn like 1300 calories I just felt so dialed in it was so fun and you know going out it with different ways and having someone who's going to push you hold you accountable and keep you hungry is just such a great advantage yeah and you, don't be scared to even just reach out to different

people in the gym, you know, no one bites. And I think I've seen like so many different people who have just kind of like, you know, reached out and hey, you know, what are you doing today? Oh, cool. You know, mind if I join? Like, you know, I think it's really awesome to just kind of meet new people around there and just, you know, become friends and everything like that because you can always hold each other accountable.

Someone sees your slack and I, you know, I've, I've, I'll, it's always been great for me working out with Josh because he's always been stronger and it's always pushed me so much more, you know, just to kind of put on a little bit more weight, do an extra couple of reps and extra couple sets. But, you know, there's always people around the gym that can also, you know just hold you accountable as well and this brings us into number four just simply

tracking your weights i'd say you know there's always people around the gym that can also uh you know just hold you accountable as well and this brings us into number four just simply tracking your weights i'd say

you know every week i get um new clients saying okay my goal this week i'm going to keep track of my

weights and they notice such a difference and like you know if you just kind of keep

picking random numbers here and there you're always just going to do way less than you probably should like you know let's get real if you know you don't actually have numbers that you like you were specifically remember the previous week i was using 100 pounds you'll kind of just go by feel just like you know what today i feel like doing this today i feel like doing that and you know at the end of the day you're just to not lift as much. You're not going to have as much progressive overload.

And you're just a lot of the times not even remember. You're like, oh, did I use this this week? So keeping track, I know some people use notepads. I know some people like the notepads on your phone. Some people like writing it down on a piece of paper, which I personally wouldn't be able to stand. And then there's also some good apps out there to keep track as well.

But this alone, once again, what gets track gets managed? And if you keep track of your weights, I've been the strongest version of myself ever while I was keeping track of my numbers and writing everything down. Absolutely. This is such a game changer. It's just going to motivate you to keep leveling up, to keep getting a bit better and that's what we're talking about today just get a little bit better results because hey if you're working out of 10% better intensity 10% of results is huge right like don't overlook these small things every single one of these things will move the needle and it will significantly help you forward in your journey you know very often i often, I love the quote, you know, experts or pros aren't people that are inherently better. They just do the things better. They do exactly what you're doing just a little bit greater. You know, if you look at someone who's, you know, just a beginner like football player to a pro, it's a person that's rehearsed it, that's ran the drills, that's found every way to get a little bit stronger, a little bit faster, a little bit smarter, and it's the person that's rehearse it that's ran the drills that's found every way to get a little bit stronger a little bit faster a little bit smarter and you know it's the same with working out so keep that on the top of your mind and number five is to film yourself working out you know it's really easy to look at other people and think you're doing things great but very often when someone films you or you film yourself and you watch your form like oh maybe i'm not doing this perfect or maybe i could do this a little different or hey you know what i'm shrugging a little weird here like maybe i need to adjust that or i'm benching with more power

from my left hand like maybe i need to switch to more unilateral training like filming yourself working out

i know it's a weird premise but trust me like go ahead especially your compound movement squat bench deadlift. You know, you will notice things that need to be changed. You will notice maybe you're not squatting as deep as you thought. It can be really eye-opening, and it's definitely something I recommend for everyone. Yeah, and even a fun fact, I was hitting sets of four with some deadlifts. And, you know, I said, hey, Josh, do you this uh just for for instagram and uh you know he's like all right you're gonna have to do six then and it's just funny because like once the camera came out it's just i felt like i could just push so much more and it's like it kind of added like as well like on top of what josh was saying about like doing the form properly as well i just feel like sometimes it's nice to have some accountability. It's like, okay, you know, Instagram's going to see or like my coach is going to see or like whatever the scenario is, definitely, definitely, you know, filming yourself will help a ton. And that brings me into number six is just simply being honest with yourself. I think it's always important. Maybe every few weeks just to have an honest conversation with yourself and be like, okay, you know, I've had to call myself out probably maybe 30 to 40 times in my fitness journey where I've said, you know what? You've been skipping legs. Like even this past week, you know, since I've been running so much, I wasn't, I haven't been doing my compounds as much as I should. So I was like, you know what,

it's time to get back into it. I squatted yesterday, deadlifted today. And it's just, it's one of those things that you just, it's not, doesn't make you a bad person. If you realize that you've been leaving like, you know, a little bit earlier, you've been skipping your abs or whatever it is. Like, you know, I just, once again, we're all humans and there's always going to be those times where we have to just be

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