What is going on, everyone. Welcome to another episode of the fit, healthy, and most of a 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.

And 500 episodes done. Thank you everyone for how much amazing feedback we got on episode 500.

It was just jam packed with killer tips so if you haven't had the

chance to check that out yet definitely be sure to check that out and we just want to take another

second to say thank you so much for tuning in for getting us that 500 mark and we're so excited for

the next 500 it feels like a fresh start and we know they're going to be even better than they were

so if you love the podcast before we have so many exciting plans to build on it,

to keep content new, refreshing, engaging. So make sure you're continuing to tune in, set a reminder Monday and Thursday. Episodes come at 1 a.m. So no matter what time you wake up, unless you wake up at 1259, which maybe you're on nightshows, I don't know, it will be out and ready for you and you will be good to go.

So make sure to keep tuning in because we've got killer stuff planned. which maybe you're on nightshows, I don't know, it will be out and ready for you and you will be good to go.

So make sure to keep tuning in because we've got killer stuff planned. But this is Motivation Monday and we're here to start off by just getting you motivated. And I think one of the best ways to do that is with some killer quotes. So I'm going to go ahead and take it off with mine. So my quote for this week is, do not let what you cannot do interfere with what you can do. And I just want that to sink in for a second and for you to think how you can apply that to your life. I think when you hear this quote, you could think of it so many different ways in so many different situations. But the one that really comes to mind to me is when we can only have

do something. A good example is your scheduling gets all messed up. You get really stuck at your house and maybe you had an hour to get to the gym and you go, oh, I'm not going to be able to do my full hour workout. I'm only going to be able to do 45 minutes. I may as well not go. Like that is just not the attitude you want. Yes, you can't do it fully. Yes, you mismanage your time,

but doing what you can in this situation is better than not doing it at all, especially if there's no other time for you to take an appropriate rest day or if you're overworked or even I've had days where I plan to go to the gym later in the day. I've done a million things. I've been mentally physically exhausted. And I'll say, I'll go into the gym.

I'm going to get this workout done.

And even if I'm doing it 60, 70%, that's better than me not doing it. Because in that moment, maybe it's not smart for me to do that 100%. I know my ability. We'll talk about this later. but instead for me to get something in to get some glikage in to get that movement i'm going to

benefit more so oftentimes we'll really let what we can't do get in the way of what we could do another example is you log are your calories perfect someone shows up your door knocks on the door and says all right get in the car loser we're going somewhere i'm taking you out to the super special place you've always wanted to go and don't just have that attitude that oh i'm going to throw this day away and be absolutely ridiculous said enjoy that food chew a little bit slower have

water beforehand maybe you don't care for the dessert there you wanted that fun thing and you're

happy with that so just have the attitude even sometimes when you can't do things perfect because

it's so easy to have that all or nothing mindset and I mentioned before how that's probably the number one thing I find people shoot themselves in the foot with is just that all or nothing mindset. It's if I can't do it all the way, I'm just going to go off the rails. But sometimes like just doing it, doing what you can in that situation is the best. I have a very like militant morning routine. There's a lot of things I want to do.

I didn't get to meditate today. There's days where I'm not able to do that. Things pop up. It's not the end of the world. It doesn't mean I'm not going to do anything from my routine. So oftentimes doing what you can, just being consistent showing up. You're going to get way more results in the perfectionist who is all or nothing. Yeah. And it's funny that Josh mentioned this because yesterday when we were going rock climbing in the morning, I was thinking, oh, later today we have a big rock climbing sash. Like there was part of me that wanted to make a couple different, I guess you could say excuses to like, we were doing back and biceps as well. But then I was like, you know what? I started telling myself, maybe I'll just take out pull I may not do my farmer's walks whatever but I'm still going to get in there and like when I got in there I just wanted to do everything I felt so good I absolutely crushed it but just because you have something planned later on like similar to what you're saying like you don't just say no you don't just skip out on it and you know that's something that stood out to me as well because we had an amazing workout and an amazing rock climbing session. You just feel so incredible with that. But what I love about quotes and like when Josh started talking about that, I started to think of something different. I started thinking of strengths and weaknesses. Like there's so many people that will allow what they can't do, like the weaknesses that they have affect them from what they can do. They'll just let that eat them, eat them away. You start to not want to do something because you're like, oh, well, I'm not this strong in this area. But honestly, focusing on your strengths, like in my personal opinion, like we all have so many things that we're good at and we allow those negatives, those failures, those things that we're not as great at just eat us alive. You know, it just holds us back. And it's such an important lesson to just use those strengths to our advantage, push through and just show up no matter what. So that was a great quote. And jumping into the quote section, which is also going to translate into my thoughts and a bit of a rant, which I think you're really going to love.

I'm going to take it away here. It's something I came across the other day and it's something I'm very passionate about and explained everything very well.

Eat five small meals per day and run. Also, only eat breakfast and dinner and walk. Also, eat lots of protein and lift and

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