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Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about health hacks for desk workers, how to help family and friends get into fitness and factor nights out into your journey. 

(0:00) - Intro
(0:49) - Kyle quote: “Take care of your body, it’s the only place you have to live”
(5:20) - Josh quote: Life and things that are hard don't get easier, we just get more resilient and stronger.
(9:36) - Weekly thoughts/recommendations
(22:55) - Client shoutout: Dale
(26:10) - Question 1- What are some simple changes I can recommend to family and friends to see some change in their health?

• 10k steps
• Workout 3-5x a week
• Join a sport/ game league
• pick up a physical hobby (hiking)
• cut out sugary drinks
• Healthy breakfast
• 80/20 rule

(34:15) - Question 2- How to factor a night out into calorie tracking? What would you recommend I do and should I reduce calories/do cardio next day to make up for it?(41:20) - Question 3- What are some healthy hacks for desk workers? I'm sure you have some cool and creative ideas.

Thanks for listening! We genuinely appreciate every single one of you listening.

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