Hey there, real quick, just want to share some exciting news. So Coach Josh and myself are going to be doing a $10,000 scholarship giveaway with $10,000 of funding towards our online coaching program to celebrate 10 plus years in business, helping clients transform all around the world.

So this is something we've never done before, but we wanted to give back.

Obviously, we wouldn't be where we are without all of you amazing people supporting us over the years. And of course, with it being the holidays, it's a great time to give back. So all you have to do, first link down below, just share why you feel like you should be accepted for the scholarship. We're going to be giving away one full ride as well as some partial scholarships. So when you click that first link, just make sure to share your goals in very deep detail. The more information, the better to help us better choose who's going to win these scholarship funds. So we can't wait to hear from you. We can't wait to hear about all of your amazing goals, what you're striving for, why it means something to you. This application should only take a few minutes and then the scholarship winners will be announced in a few short weeks. And we can't wait to give back and help some of you awesome people

out. Now into the episode. What's going on everybody? Welcome to 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.

This is Motivation Monday.

You might know trauma, Kyle, but I don't know if you know extra large coffee, Kyle with an espresso shot. Today I'm like, Kyle, were you going to film one of the best episodes ever? He's like, no, I don't need that much caffeine. And then I said, let's make it a great episode, man. And he did it. He took one for the team. He's taking a sip of the coffee.

So we wanted to bring

extra motivation because we know we're coming out of that Thanksgiving fun. We're pushing

into the holidays, made people winding down at work. It's getting more tempting to sit around

in your pajamas and just maybe relax, take it easy, eat some comfort food. But as we know, we work

hard to maintain our habits to have this season be a good time. You don't want to be coming out of it saying, what did I do? What was the mistake I made? So you tuning into this is a great step. I encourage you to keep tuning in and getting some motivation. But with this being motivation Monday, we're going to jump into our primary question and that is i'm having a hard time

with glute activation any glute focus exercise such as hip thrust rdl lunges i do feel i find them

more in my hamstrings and lower back and i rarely feel it in my glutes what tips do you have to

solve this now i love this question because if you know me and Kyle,

my muscle connection is a big thing. You want to actively be working the muscles you're trying

to work. And obviously there can be an expense if you're not working the correct muscles.

Example, if my glutes and lower back are really sore when I'm doing the bench press,

there's probably a big problem going on there because those are muscles that necessarily shouldn't be sore as a result of that. And if you're wondering how it's even possible, some people when they bench, you'll see them completely lift their butt up every single rep. They'll turn it into like a hip thrust movement and perhaps they're doing more weight than they should. They're not actually doing the exercise correctly. And it's a different story if you do it on like your last rep or something than if you do it every single time. But what I will say is like you're not going to see many people thrusting when they do the bench press. I rarely see this if ever. So I think people build up mind muscle connection more in their head than they should. So if my goal is to work my chest,

I want to get a big chest, I'm doing bench press. It's natural for me to feel that in my

triceps, my shoulders, and even potentially my biceps. And you might wonder why those other muscles.

So you actually have your primary mover, which is your chest, right? And then you have secondary

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