What's going on, everyone? Welcome to another 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. Today we're blasting into it. We know it's a busy time of year. So we want to give you a ton of value. So we're just going to be giving you eight tips for better workouts. When you love this

episode, because you will. If you haven't left a review, if you could do that, take two seconds, review us on Spotify or iTunes or just share this with a friend, however you like to share things. It would truly mean the world because we want to help people get some better workouts. So we're going to jump into it with number one. And this is one of the biggest piece of advice I can give you to have

better workouts. And that's to know what the most important part of your workouts are. So it's easy to get in there and to rush to want to do some abs, to do some bicep curls, to, you know, do some glute push down. So whatever it is, those muscles we want to work. But we got to really focus on what's giving us the most bang for our buck often this will be your compound so your big heavy hard

movements are going to help you muscles we want to work but we got to really focus on what's giving us the most bang for our buck

often this will be your compound so your big heavy hard movements are going to help you gain strength

muscularity and just improve you in general think your squat think your deadlift think your bench

ohp all these wonderful movements where you're working multiple muscle groups where it's challenging

where you can do a lot of load and you're going to want to start with this one right so this is where a lot of your intention is going to be and you know just the same avoiding other traps right so remembering if your goal is to put on muscle to improve your physique lifting is going to be more important for you than cardio so if you're in the gym you have limited time spend that time lifting you know trying to do your walks later if can do both, that's great. But for most people, you need to prioritize, what is best for you to prioritize? Just the same. Stretching is great for you. It's awesome, but that shouldn't be taking away from your time and your gym. You're lifting. Your full range of muscle or your full range of movement will help improve your mobility. It will help work your muscle in its full length of pattern. And that can give you a big advantage. Just the same. Abs are great. They're exciting, but you're going to work them in all your movements by bracing, doing heavy squats, heavy deadlifts, will actually get you phenomenal abs in and of itself. So it's important you're doing those. Just the same. Like a lot of guys want huge traps and they'll do shrugs left right and center, but don't deadlift deadlifts you know traps are a big assist there big stabilizer you can get your traps off from that biceps are getting worked from doing heavy rows squats you're getting a lot of glutes hands quads all those great things so really know what's important and lean into it and Kyle's going to add on to that with number two yeah and just going into number two, hard movements that you hate are the things that you should be doing. And there, I can think of a number of things. You know, people think that, you know, I'm, I'm, I love every single part of fitness, but I'm like, no, the reality is, you know, come Wednesday, I can't say I genuinely look forward to hitting legs, you know, the squats, the, you know, Bulgarian split squats, the lunges, you know, any squat variations really, like, it's just, it's not going to be the most fit. There's going to be some of those things for you as well that you're just, you're not obsessed with. But it's something that's going to pay off. And even just like when you do hard things, it sets you up for success. Everything else becomes a little bit easier. You get used to doing the things that you

don't really want to do, but then you're like, you know what? I'm going to do it anyway. So there's also

that mental side of things, not just the physical benefits, but also the mental side. But I do find that, you know, generally speaking, you know, a lot of guys will want to skip out on legs. And if they They get the first chance to skip out on those, you know, compounds or whatever,

especially not bench press, but the deadlifts and the squats are like, okay, cool, I can skip.

You know, some females, compounds or whatever, not bench press, but the deadlifts and the squats,

you're like, okay, cool, I could skip.

You know, some females will dislike upper body and just want to skip out on that. But generally speaking, once again, the hard movements are the things that are going to get to the next level. If you're just going in, like Josh was saying, you hit curls, you hit abs, you hit a bit of stretching, you're not going to get the results that you deserve.

So make sure that you are doing those things.

You're not going to love every single movement.

You never will.

I don't that you deserve. So make sure that you are doing those things. You're not going to love every single movements. You never will. I don't

believe you will. And it's not the way it should be. So do the hard movements and it'll pay off for the rest of your life. Yeah, I can tell you right now I didn't want to do squats today. I rarely do. But they're so good for me and you know just even the amount of fatigue i feel the amount of effort the amount of muscle

i'm working like it'll just far outweigh me doing adductor,

adducts, hamstring curls alone. Like you're just getting so much value from that. And those things that are hard. There's a reason it's hard and there's a reason it's good for you. And just know everyone feels this way. Even David Goggins, he's the guy that does those crazy runs.

He was saying how even though he's done over 200 mile runs over 101 miles in 19 minutes which is insane he's done sorry 19 hours he's done some crazy things he'll actually spend 30 minutes very

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