Hello everyone. Welcome to an episode of the fit, healthy, and most of all happy podcast. I'm your

coach and host Josh here with his co-host and co-coach KG and I'm in the house. I had to change it up on everyone, tighten up the intro a little bit. Everyone's probably, ooh, it's a little different. You know, it's funny. You get used to it. We've done the same one like for over 300 episodes. are just pretty jokes but hey it's being good so they say if it ain't broken don't fix it but i had to

change it up a little bit but the good like for over 300 episodes are just pretty jokes but hey it's being good so they say if it ain't broken

don't fix it but i had to change it up a little bit but the good news is we're coming at you with

10 hacks to get better results in the gym overnight and these are 10 very actionable steps you

can implement to not only improve the intensity of workouts but to improve the quality and results

that come from them.

So we're really excited to jump into this.

You know, just an important thing is, you know, before jumping into these higher level tactics and tips, it is really essential that you do maximize form, right?

Like you want to make sure you are utilizing the full range of motion and just the movement in general and you know working

the right muscles and engaging the right muscles and you know a good tip to make sure on top of this

the second link in this description here we have our whole youtube playlist with nearly 100 exercises

of just form videos and how to do them perfectly and we do it in a really short and suffice and

succinct way, which will be really beneficial for everyone. So you can pretty much go to that

playlist, watch it through, and you will learn a ton. I promise you that. You know, you also in those

videos can get a link for like our free form guide. So it's like a personal trainer in your pocket,

which is awesome. And that brings me perfectly into number one, which is to learn mental cues from mastery within all the movements. So every motion has like its high level tip, high level tactic to make it that much easier. A great example, like some of my favorites, you know, when deadlifting, a cue I love to give people is to push the world away with your

feet imagine you're digging your feet and you were trying to move the entire globe that is earth

away from you when you stand up with that weight and when you really power through from those legs

that weight shoots up so fast you know just the same with deadlifts like pulling out the slack

getting tight before the movement that goes a long way as well some of our other favorites you know for me benching i really just like to imagine i'm trying to bench not just you know lift that weight up but to throw it up and i'm not going to be able to do that with 380 pounds you know it's just going to go up at its speed maybe i'm not doing that with the bar because i'm going to be locking out like a goofball, but I really want to focus on just pushing past a full range of motion, if that makes sense. And obviously I'm not locking out my elbows or doing anything detrimental, but that mental queuing helps me know to be explosive and to be maximal with it. Same with contractions, like a good tip for any fly. Instead of squeezing your hands together, by squeezing your elbows together, you're going to get a better contraction within your chest. Lat pull downs. Another one, we love the tip of imagine you have a tennis ball between your back when you're pulling down that and you're actually going to pull more from your lat, which is really awesome. And you're going to be using more of your back and not hunching forward, which is just really exciting. So these are just a few off the top of my mind. Once again,

I would really encourage you to just run through that form guide, run through the form guide

...