With such a topic so broad we truly try to cover the basics from all angles in this group. Nothing too big or too small. Nutrition is as significant if not more as exercise is to reaching your goals so learn all you can.
What to do when you do have desk job... seriously I get tempted to be like a landscaper or a construction worker... I helped renovate an old hous one summer and was in the best shape I'd ever been in...so afterwards though I climbed back up to average.