What's going on, everyone. Welcome to the fit, healthy, and most of all happy podcast.

As always, I'm our coach and host Josh here with his co-host and co-coach KG and I'm in the house.

It's motivation Monday, time to get fired up, time to learn together so we can continue to grow together and be better together.

And we love to start off these episodes with a quote that was

impactful for us throughout the week. And I'm really excited to share mine. So I'm going to go ahead

and kick it off. So my quote this week is this is such a short and precious life that it's

really important that you don't spend it being unhappy. And I really just thought that this was a very simple, basic quote. It's nothing revolutionary, but I really think it is important to always revisit the fact that time is short. And you're going to ask yourself, are you actually doing things that make you happy? Are you happy with where you're at physically, mentally, emotionally? Are you developing or are you regressing? Are you going the wrong way?

And if you are regressing, you got to say, what do I actually need to go ahead and change?

So even something I've been thinking about a lot lately, as I do for my clients, is what things

are holding us back from our full potential? What actions, attitudes, habits can we break

to break that cycle to actually reach a position of

being better, of achieving more happiness, of just seeing more results. And one thing I've actively

been challenging as I personally am in a little bit of a lean bulk right now, looking to put on

some meaningful muscle, continue to just enhance my body composition, looks super good for Florida in the winter,

which will be absolutely exciting. And I was looking at my game, like, what's going wrong? I've

been really accurate with my spreadsheet. Eating's being great. And I noticed, okay, I haven't done a lean

bulk or being much of a surplus in a while. And I was kind of on that gain taining train,

where you're kind of hoping to gain a lot of muscle what you maintain and you can definitely do this especially as a newer lifter there's going to be a lot harder as someone who's lifted over 10 years so for me I'm revisiting that by actually being in a small surplus really challenging myself to be consistent with that and really make sure I'm doing it with good food,

doing it intelligently, make sure I'm using those extra carbs and glycogen to train extra hard in the gym. And then on the other side, I'm like, okay, I train hard, I train consistently.

Where can I improve here? And I was watching a few videos just about just different concepts and

ideas of training and how it all works and the one individual was really

pushing the importance of like avoiding junk volume and it's so common when people go to the gym

...