3 Cues That Will Change the Way You Train
"Slow is smooth. Smooth is fast."
That’s a quote from the Navy SEALs—and honestly, it applies just as much in the gym as it does in combat.
I want to share three coaching cues I use all the time. These aren’t trendy. They’re not fancy. But they work. Whether I’m coaching a brand-new gym member, a seasoned athlete, or just trying to keep myself on track—these three things come up again and again.
And if you’re serious about weight loss, getting stronger, staying injury-free, or just feeling more confident in your group classes or personal training sessions—these cues matter.
1. Breathe (Yes, Seriously)
This sounds obvious until you realize how many people hold their breath during a workout.
I’ve seen it a hundred times. Someone's cranking out pull-ups or crushing a barbell complex—and when they drop the bar or jump down from the rig, they’re totally gassed. Not because of the weight. Because they didn’t breathe.
If you're doing a high-skill or high-load movement like a heavy clean or your first-ever pull-up? Yes—bracing and holding your breath makes sense for stability. But if you’re doing a set of five or ten reps? Or you're in the middle of a metcon or conditioning workout? You’ve got to learn how to breathe while you move.
When I teach this in group classes at the gym, I usually say something like,
"Imagine I’m about to punch you in the stomach."
You brace your core, right? But you can still talk. You can still breathe. That’s the kind of tension and breath control we’re aiming for. Not max effort, but controlled, stable, and efficient.
When you breathe, you last longer. You stay safer. You do more work in less time. That’s the fitness game.
2. Slow the Heck Down
People think CrossFit or functional training means going as fast as humanly possible.
But here’s the truth: most of the time, you’re not competing. You’re training.
Training is where you get better. Where you clean up your technique. Where you build habits and earn the right to go fast later.
I remember doing a triathlon back in 2017. First time on a road bike. I hit a big downhill stretch—Blue Ball Road—and I was terrified. White-knuckling the brakes the whole way. I didn’t have the technique or confidence to bomb it full speed. But a few rides later? I flew down that same hill, pedaling hard.
The difference wasn’t guts. It was practice, position, and control.
Same goes in the gym. You want to deadlift more? Control the descent. Want stronger pull-ups? Slow down the eccentric. Want better cleans? Pause in the catch and feel your feet.
Speed will come. But not before mechanics and consistency.
So if you’re in a group class and feeling like you're the slowest one—good. That probably means you're doing it right.
3. Create Tension
Tension is one of those things that separates people who move well… from people who get hurt.
Let’s say you’re deadlifting. You know you need a flat back, but how do you get it?
It’s not just about positioning—it’s about engaging the right muscles. Turn on your hamstrings. Lock in your glutes. Pack your shoulders. If your upper back is loose, your lower back is next. And then you’re one rounded pull away from a tweak.
Same thing with pull-ups. If your lats aren’t on, your shoulders will do all the work. With barbell lifts, no tension = no power.
This stuff takes time. You don’t magically “know” how to create tension just because someone said “tighten up.” But if you treat it like a skill and practice it with intention, you’ll feel the difference fast.
The Big Picture
Whether you're training at home, in a group fitness class, or working 1-on-1 with a personal trainer—these three cues will carry you far:
Breathe with intention
Slow down to get better
Create tension on purpose
That’s how you stay safe. That’s how you move well. That’s how you build the strength and confidence to do this for life.
If you're looking for fitness with coaching, accountability, and a plan—this is exactly the stuff we focus on at our gym. No fluff. Just good movement, good people, and real results.
If this helped, send it to a friend who needs a little reminder to slow down and breathe!
Cheers,
Coach Berek
