What's going on, everyone. Welcome to another episode of the fit, healthy, and most of all, happy podcast. As always, I'm your coach and host Josh here with his co-host and co-coach KG and I'm in the house. Coming at you with Motivation Monday. You know, I just want to say shout out to everyone who is tuning in every Monday and Thursday, you know, getting all that content because, you know, those are two great times in your week where you can learn, where you can grow, where you can be

inspired. and every Monday and Thursday, you know, getting all that content because, you know, those are two

great times in your week where you can learn, where you can grow, where you can be inspired. We upload consistently. We always make sure to get it done no matter what. You know, the episodes get posted at 1 a.m. Eastern Standard time. And, you know, shout out to everyone who's been messaging us saying, thank you so much, like, for getting it out so early because, you know, those of you that are up at three, four,

hustling, you know, you have something to listen to to start off that day. So let's kick off this week with some killer quotes. What do you got, KG? Yeah, so my quote is quite simple this week. I was inspired after doing some check-ins this past weekend. And, you know, I love my client checkings because I feel like I can just set everyone up for success and just, you know, I love helping people if you can't tell here.

But, you know, I love my client checkings because I feel like I can just set everyone up for success and just, you know, I love helping people if you can't tell here. But, you know, it was a very simple one. So you can't out exercise a bad diet, you know, this has been one that's been said over and over again. But it's just, it's so simple. And I think I see it happen so often. And a lot of times people, you know, try to run themselves into the ground through cardio, through strength training.

And while I do believe happen so often. A lot of times people, you know, try to run themselves into the ground through cardio, through strength training. And while I do believe they're two of the most incredible things for you just overall, you know, if you're looking to change your physique, if you're looking to get a complete transformation, if you're looking to lose body fat and all that other stuff, like you just really have to pay attention. Like you you just you can't out exercise a bad diet you

can't focus just on training and then you know let your nutrition go to the ground and I see a lot

of people do that and that's why I wanted to share this as just a friendly reminder hey you know let's

dial it in let's keep track of your calories let's hit your protein like truthfully that's

make the biggest difference in overall change like yes cardio is important yes

strength training is important but if i were to choose one that makes the biggest difference it's

100% going to be the nutrition side of things being in a deficit eating healthier making good choices

and that's my quote for the week 110% you know time and time again i get people reach out to me

saying hey you know how can i look better I think I need to

spend more time in the gym like I love working out I work out five times a week but I just I can't get eating going so can't I do it without eating and I'm like you can't like eating is so important and it connects so many dots it's not something to be overlooked you know this is something you want to be aware of and on top of because nutrition is something that you will control for the rest of your life right and

as we'll get a little bit later. be overlooked. You know, this is something you want to be aware of and on top of because nutrition

is something that you will control for the rest of your life, right? And as we'll get a little bit later in the episode, like you need to have a good relationship with food. You need to have understanding with food. And you need to know just because one particular style or timing or whatever it may be works for someone else doesn't mean that's going to work for you. And if you've being because you've tried that that's not your fault right it's just like saying you know some people love food and no matter what uh you know you try and you're like this is gross i'm not into this type of food like i always try to get kyle to eat onions and pickles and he just cannot get into it and it's the same thing though right like if he was trying succeed with something he hated, it just wouldn't work. So you really need to evaluate your situation. That's why we mention time and time again, analyze your situation. What are you the most hungry? You know, play with different things. Try a small breakfast, a big breakfast, you know, different times, more meals, less meals, you know, play with styles and see what feels feels best cut off times and nights like diet is so important it's not something you can put off because if you put it off that way can come up and it can be a lot of work to get it off you know people always say i don't want to do a big cut and it's like well very often it's paying for the sins of yesterday it's something you have to challenge yourself to do because if you're constantly eating in a surplus and you're having too much, you're going to get bigger, right? So ultimately, you know, you just want to work on that diet. And the thing too is it's a lot easier when you're eating good foods. The more good foods you eat, the harder it is to overeat. I always like to say, try and eat 1,000 calories of spinach. Good luck. You know, have 1,000 thousand calories of McDonald's you could do that in

your sleep right so you know having that mindset remembering things like 80 20 it's just really powerful and I love these simple quotes because these are things you can always remember right like I know people are like oh I want to go to this buffet and go crazy I'll just do two hours of cardio tomorrow and it's like eh you know it's not really going to work and then you're going to be hungry after that cardio you know so instead it's just that attitude and that approach to everything that is just

going to work. And then you're going to be hungry after that cardio, you know. So instead it's just that attitude and that approach to everything that is just going to ultimately benefit you. So awesome quote there. So my quote is this life is mine alone. So I've stopped asking people for directions to places they've never been. And that's from Glenn and Doyle. And that a like a banger of a quote right like too often you know

everyone has advice on everything all the time i'm sure with fitness too you'll you know see that person

and someone who's maybe really out of shape hasn't been in a gym done all these things and they'll be

like listen trust me keto is the way you got to do keto and you're like what like what how how come you're not doing keto you know like how why is this like it's so funny how you know especially to the people that probably should be speaking the lowest the least or speaking the least tend to speak the most and it can be really tough and there's a lot of different noise and some people are more you know opinionated than others but i know a lot of people can get worn down and a good example of this, right? Like, is there has been like, you know, it's common for people to shame you for wanting to do more. If you're that person that wants to start eating healthy and going to the gym, you know, people might say, oh, you're obsessive, why can you have fun things? even if you do have good things and you do have good balance, right? And a lot of that can come from insecurity. But I think that's why it's really important to create that plan, you know, to obviously be always willing to listen, always be willing to challenge, you know, what you think you know, because that's how you grow and that's how you learn. But at the same time, to trust your plan, to trust your path and not to get swayed. Because like we mentioned before, those people that they start seeing a lot of success. You know, like even I've had a few clients that have crushed it with me and they go, I think I want to try something else. And then they go try something else and like it just goes off the deep end. You know, they're listening to some other person who may try and sway them with some crazy, know exciting like only have 20 carbs a day and it just ends up digging into them they're going to lose their results not going to be sustainable like if it's not broken don't fix it and when you have that vision and that plan trust it and don't get swayed by the quick excitement of you got to try this shiny thing or this new style or this celebrity like it's just

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