What's going on, guys? Welcome to the fit, healthy, and most of all happy podcast. I'm your coaching host, Josh, here with his co-host and co-coach KG. Coming at you in the house, fired up, coffee on site. It is Motivation Monday. So if you're listening to this on Monday, you got that week ahead of you. You know, you just got to go at it like you would a bulldozer kind of getting through something. It's breaking down. I just got to go out of with that enthusiasm.

You know, you just got to go at it like you would, a bulldozer kind of getting through something, it's breaking down. You just got to go out it with that enthusiasm. You know, to me, Monday is always that fresh reset. You know, Monday is I don't care what happened over the weekend. I don't care what happened last week. It's how can you respond now in this moment? And what I love Monday, I think Monday actually is my favorite day. The week, people look at me like I'm a lunatic when I say

that. But to me, it's just that fresh start. And I like starting Monday so strong because then you carry momentum into Tuesday. Then you get to hump day. And before you know it, you're back through another week. So just a good reminder for that. So as always, we're going to kick this bad boy off with some quotes. I have a quote I really like. I'm not going to elaborate on it much. I'm just going to leave it

and let you think on it today. I'm going to do something a little bit different. I know normally usually I explain why I put it. But I just thought this one was a ton of fun. So I just want to go ahead and get this going. So my quote for this week is from Cape Morden. And it is you make a life out of what you have, not what you're missing.

Jeez. So I'm just going to leave it there. Just spend some time thinking about that. It's in the show notes. You can ruminate on that. You know, I just like, ooh, this is a good one. Man, that's honestly so true. Kind of relates to my gratitude thing last week and just even like, you know, a lot of people have a fomo fear of of missing out, but, you know, there's just so much great happening. So I'm not going to expand on yours and, you know, let everyone think as well there. And that brings me into my quote, which is just mindset is what separates the best from the rest. And I just, you know, really love this one, especially because, you know, I always talk about mindset. And, you know, just if there's one thing that I feel like a lot of people can improve upon and just, you know, that's really going to make a big difference, right? You know, I'm kind of looking for the thing that's going to make, you know, not like a 3% difference, not a 5%, you know, in your fitness journey, which is, you know, that still could be substantial for a lot of people, but the thing that will give you like 70%, 80%, and that's going to be the mindset.

So, you know, that still could be substantial for a lot of people, but the thing that will give you like 70%, 80% and that's going to be the mindset.

So, you know, once again, just having that, you know, positive kind of attitude towards yourself, you know, having just that, you know, belief in yourself, like so many different things. So as I'm constantly learning, that's the one thing that I feel like, you know, just a lot of people,

if you're going to like read the personal growth book, it's just like really fixing that mindset.

And, you know, just all that good stuff, I think will make a big difference for a lot of people. A hundred percent, 110 percent, actually. Like, mindset is the thing that connects all those dots, right? In my opinion. And, you know, having a strong mindset is something that you shouldn't just expect to have. You know, I know a lot of people know a lot of people like I'm not, you know, born with that. Like I have a predisposition to be a warrior. I'm a very anxious person and, you know, just know that's natural. And in my opinion, a strong mindset and confidence comes with experience, right? And a great way, in my opinion, to become a more confident person is to put yourself in a position where you can. And how I would recommend doing that is through discipline. I know we've said it time and time again, but discipline just trumps motivation, right? And when you know your discipline, when you know you, like similar to the book we're reading right now atomic Habits, you know, the mention of the people, you know, that's the book we're doing as a book club for our 60 day tread challenge. We're working through that as a community, which is amazing.

But he mentioned how the people that are great at things are the people who can do the boring thing over and over and do great at it and continually do that. And at the end of the day, you go to any person who looks phenomenal in the gym, who's being their grind and who's hustling. You go to any person that's successful in life.

I'll tell you right now, they did a lot of things they didn't want to do.

You know, they got up in the morning.

They got out to that gym they made they said listen i'm going to control and maybe i'll say no to dessert here you know it's something that comes with time and it comes with repetition so having that discipline having that mindset that is what separates the best from the rest so i thought that was an awesome quote and i'm really thankful kyle shared that here um and now you know out of this we're going to go into our thoughts and recommendations and speaking of mindset you know it's just something that came to me monday had a really really tough gym day we're getting close to our peaking so powerlifting generally you start pretty volume intensive you back off of that volume you start to lift a little bit heavier you know because volume will produce strength um and you'll get a little bit heavier and then you need to acclimate to actually be able to lift and lower rep ranges you advance forward with that and then you kind of do the volume in that strength phase which is interesting it's called peeking before you actually go ahead and kind of max out or actually do those testing numbers. So this is usually where it breaks people.

Like it's hard.

You're pushing basically to the max and you're going to pull away from it for a week. And usually that's what you would do if you're competing in powerlifting. So it can be really tough. So I had five sets of eight squats. I woke up in the morning. I felt like a little tweak in my back. Nothing extreme. but I'm like, oh, man.

And my legs were tore up and my chest was tore up

because on Saturday I had heavy squats and heavy bench, like super heavy. I was benching 315 for six sets of four or five sets of four, which is just, it's quite a lot. Like, it's a heavy weight to press for, you know, five continual sets. Then I had those squats. And then'm like, okay, it's Monday. The way my programming works is here we go again, right? So I started doing it, you know, and it was five sets of eight for squats. And I got to three and I'm started thinking, eh, you know, my back, my back's a little bit tweak. Like, you know, even though I feel good, maybe I'll play it safe. And then I'm thinking, what am I doing? Like, this is not the attitude I want, you know, so I got it done.

And then I got to my fifth and I'm like yeah maybe four is good enough and then I thought to me personally knowing I skip that last one is going to bug me a hundred more times than the pain of doing that for 45 seconds getting it done knowing I'm on track and knowing I'm on track to hit my PR. So I got that done.

And what's cool is momentum carries, right?

Because I did that and I persevered through that and I had that personal struggle, I was able to finish the rest of it a lot easier because I'm like, you know what? I can do this. It's going to be a challenge. It's going to be hard. But, you know, I made a promise to myself. I haven't skipped any sets during this entire block.

This 12 week block.

I've been doing 13 week block actually in my power building cycle.

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