Get your FREE fat loss guide- https://colossusfitness.lpages.co/free-fat-loss-guide/

Tips:
(02:36) -HABITS! Have specific things you do every single day no matter what.

(10:27) -Optimize your surroundings. Cupboards, fridge, etc

(15:10) -Accountability/people around you

(08:55) -Always, always always look for reasons to succeed instead of reasons not to succeed.

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➢ DM “Challenge” to @ Colossusfit on instagram to join our 30-day challenge 🔥 (10 more people)

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 morning fat loss hacks, how to succeed without counting calories and so much more.

(19:25) Josh quote: “I can’t cry about having a lot on my plate when my goal was to eat.”
(16:21) Kyle quote: “you are what you do, not what you say you’ll do.”

What has us excited or intrigued:

-30 day challenge announcement

-Go back to the basics of health if you’re overwhelmed

-Eat healthy, rest well, lift heavy things

(22:36) Client shoutout: Sarah

Weekly questions:

(01:48) Question 1- I’ve always heard different things about best ways to start your day. Even someone saying your metabolism can be boosted from drinking lemon water. With that, any tips you’d recommend to help with fat loss to start your day?
-water, morning sunlight, morning movement, healthy high protein breakfast.

(24:35) Question 2- Do I need to count calories to see results? I find I’m not consistent with it and it’s been challenging for me to stay on track.

Question 3- Share your best advice that I can share with my parents that are 50+ to get them into the gym. I don’t know how to convince them :/

Your metabolic rate does change during your early life, but it plateaus between the ages of 20 and 60. And only decreases by about 1% each year.
16 studies and data from over 1.5 million subjects, muscle-strengthening activities were associated with nearly a 10-17% lower risk of cardiovascular disease, cancer, diabetes, lung cancer, and all-cause mortality.
weight lifting alone was linked to a 9% to 22% lower risk of dying.

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Summary of episode:

Listed points:

(03:37)Study others that have done something great. Books, biographies etc
Consume daily positive knowledge. 10x rule example
(09:32) Keep a negativity log if you’re struggling with it. How many times do you speak down on yourself? How talk down on others? Watch the news and think negatively?
(11:54) Surround yourself with positive people
(12:53) Follow through on all your actions. You’ll start to believe in yourself.
(15:47) Ask yourself- What would I look like as a winner? What time do I get up? Go to bed? How many workouts a week? Paint that picture and get to work.

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ DM “FIT & TONED” to @‌ColossusFit lose unwanted fat and tone up and build a great physique 1/1 with me. (6 people)

➢ Bulking on a budget vid- https://www.youtube.com/watch?v=AL4Hg5W_vJM&list=PL8OM5ZzYjzbBmsisqNwd_6LtqJTGGP9jn&index=8

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 intermittent fasting for fat loss, meal prep hacks and benefits of wearable devices.

(01:27) Question 1: What are your best meal prep tips? I hear a lot about it but I can’t seem to make it work for me, I must be missing something.

(12:15) Josh quote: "The best way to predict the future is to create it." — Peter Drucker
(10:04) Kyle quote: “Excuses kill dreams and plant the seeds of future regrets.”

What has us excited or intrigued:

(19:19) Client shoutout: Jeremy

(21:07) Question 2- I see you guys with apple watches on all the time. Should I look into investing in one?

(27:10) Question 3- I’ve noticed a big resurgence in talk around intermittent fasting. What are your current thoughts on it and if you had to, what window would you do? 14:10 or 16:8?

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

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➢ Learn more about how I can help you 1 on 1- www.colossusfitness.com

➢ GET YOUR FREE FAST FOOD SURVIVAL GUIDE-

Summary of episode:

In today's episode we give you seven ways to simplify nutrition and make it easier for you to stay on track. Especially if you’re busy, this will be very helpful for you.

Listed points:

(02:48) Starts at grocery store. Shop the perimeter. Be consistent with it.
(04:08) Meal prep. Or order meal preps.
(05:46) Have easy to prepare meals saved in MFP & Eat similar foods have staple foods (takes a few mins per day)
(07:13) Have healthy snacks available if on the go. Protein, veggies, fruits.
(07:50) Have staples for being on the GO (burrito bowls, subs,
(09:10) Knowing trigger foods (Don’t keep it in the house)
(11:05) Eat foods that actually keep you full / focus on volume and fibre

Listed points:

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ Follow us on IG: https://www.instagram.com/colossusfit

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 why you're struggling to get lean, if drop sets are worth it and fall season tips.

(00:33) Question 1: I have tried everything and I have lost a bit of weight, but I cannot actually get lean. I don’t understand how people do it. Is it just genetics and is it impossible for me? Help please.
(07:45) Josh quote: It is the mark of an educated mind to be able to entertain a thought without accepting it. - Aristotle
(11:43) Kyle quote: “One day, or day one. You decide.” So the phrase means you can continue with wishful thinking that is never going to get you what you want or you can start planning and acting to accomplish what you want.
(13:11) - What has us excited or intrigued:
Client shoutout: Tayler
(17:15) Question 2- What tips do you have for the fall season? I feel like it’s a great time and a bad time all at once.
(22:17) Question 3: Do you use drop sets and should I be using them?

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

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Message us “FREE guide” to get your free fat loss guide to IG @ ColossusFit
Learn more about what coaching www.colossusfitness.com

Summary of episode:

In the past we’ve done episodes talking about what we wish we knew when we started lifting.

This episode is different, as we go over 13 clear lessons we’ve learned over the years, and hope this can help.

Listed points:

(01:38) You will never be at an “End Point” You’ll likely never reach a point where you feel like you’re
(02:55) Goals change as life changes - We will go through a ton of different phases of goals on our journey, and that’s okay.
(04:17) The gym makes you a better person in life. the discipline, habits built, energy levels and so much more. Transfers over into every area is our life.
(05:15) Nothing beats consistency - Nothing beats consistency. Yeah, we've heard that cliche a thousand times, but the more I keep on the more I realize this is the difference. “The gym part is usually the easiest part for people because it's the most enjoyable part of this journey, but changing your old habits is hard. It takes time and discipline.
(06:04) Something is better than nothing.
(07:20) You’re capable of a lot more than you think . In the gym, you're typically capable of a lot more than you think. Whether it's more weight for a PR or more reps and a set
(08:41) Supplements are way less important than you think
(10:21) If you find something especially hard, do more of it (I.E Cooking, hard exercises, fixing sleep schedule) Fix your weakness and become unstoppable!
(11:15) We all need accountability & support. Every single person needs support, and there’s nothing wrong with that. I’ve learned this the hard way.
(13:06) You may have done things wrong in the past and that’s okay. We will always learn and don’t beat yourself up over small mistakes.
(14:21) You should be doing this to be healthy, not just look good (Call yourself out on bad habits, analyze your approach and focus on longevity).
(16:06) Form will always been one of the most important things. Without the right form you're either getting injured or just not getting the most out of the movement
(16:40) Keep learning and reading - Question everything, read studies, don’t just understand a topic, try and have a deeper understanding of it

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ 60- Day Challenge Starts Today LAST CHANCE To Enter - https://colossusfitness.lpages.co/fall-challenge/

➢ Follow/message us on IG @ ColossusFit for anything you ever need.

➢ Full creatine episode- https://open.spotify.com/episode/3BR0Ku7nIBN7I8h1vEcMwV?si=lG21HlboTverYxHNkZWO0Q

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 how to lose fat & build muscle, top 3 supplements for muscle gain & why we started a fitness & health podcast.

(01:49) Question 1: I know you’ve spoken about fat loss extensively, but I am hesitant to lose fat because I want to build muscle and I was told you can’t do both at the same time - is this true?

(14:55) Josh quote: "Sometimes when you're in a dark place you think you've been buried, but actually you've been planted."
(13:16) Kyle quote: “Every storm that has come, it will pass.” “Every storm eventually passes, allowing the sun to shine through again”

What has us excited or intrigued

Bonus - "If you spend your time chasing butterflies, they'll fly away. But if you spend time making a beautiful garden, the butterflies will come.

(24:34) Client shoutout:: Past incredible transformations

(26:54) Question 2- What are your top 3 supplements for muscle gain?

(32:21) Question 3- What made you want to start a fitness and health podcast?

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

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Summary of episode:

Listed points:

Backstory on why I wanted abs
What I did wrong

Mindset shift:

Analyze how much body fat you have (tools to do this and or visual cues)
Get ready to change your identity
Zoom out and stick to it

(Habits) What do to do day after day:

Clean eating isn’t the answer
Log food
High protein diet
No cheat days - 80/20 rules
Bracing
Ab training regimen will help with development (Favorites)
Consistent breakfast
Better staple foods
Accountability

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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➢ LAST CHANCE - DM “Challenge” to @ Colossusfit to enter (Challenge starts today)- Custom shirt for you if you sign up

➢ Learn more about the challenge- Fall Challenge

➢ Can’t do Pull-Ups? DO THIS INSTEAD

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 how to gain muscle without fat, do your first pull-up and exciting fitness moments.

(01:39) Question 1- When I go into a surplus it only seems like my belly gets bigger. How can I fix this?

(11:31) Josh quote: “The harder the battle the sweeter the victory.”
(09:28) Kyle quote: “If you want to know the road ahead, ask those coming back”

(18:47) Client shoutout: Gorge

(22:52) Question 2- Wanting to be able to do at least 1 unassisted pull up by end of this year. Any recommendations on reaching this goal besides doing pull-ups daily?

(27:32) Question 3- After so many years in the fitness industry, what are some of the things that still get you excited about it?

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

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DM “Challenge” to @ Colossusfit to enter our fall back into fitness challenge for over $1000 in prizes

Summary of episode:

(00:39) 1- Start with an incredibly small habit.

“Make it so easy you can’t say no.”
—Leo Babauta

When most people struggle to build new habits, they say something like, “I just need more motivation Or, “I wish I had as much willpower as you do.”
Rather than starting with 50 pushups per day, start with 5 pushups per day. Rather than trying to meditate for 10 minutes per day, start by meditating for one minute per day. Make it easy enough that you can get it done without motivation.

(03:23) 2- Increase your habit in very small ways.

One percent improvements add up surprisingly fast. So do one percent declines.
“Success is a few simple disciplines, practiced every day; while failure is simply a few errors in judgment, repeated every day.”
—Jim Rohn

(05:26) 3- As you build up, break habits into chunks.

Building up to 20 minutes of meditation? Split it into two segments of 10 minutes at first.
Trying to do 50 pushups per day? Five sets of 10 might be much easier as you make your way there.

(07:14) 4- Stay Accountable:

Share your goals with a friend or family member who can offer support and encouragement. Sometimes, just knowing someone else is aware of your goals can keep you motivated.
JOIN OUR FALL CHALLENGE!

(10:14) 5- Use Triggers:

Pair your new habit with an existing routine or event. For example, if you want to drink more water, have a glass every time you finish a meal.
Looking to log your food? Do it right before cooking, ordering, etc

(12:58) 6- When you slip, get back on track quickly.
”The best way to improve your self-control is to see how and why you lose control.”
—Kelly McGonigal

“You shouldn’t expect to fail, but you should plan for failure. Take some time to consider what will prevent your habit from happening. What are some things that are likely to get in your way? What are some daily emergencies that are likely to pull you off course? How can you plan to work around these issues? Or, at least, how you can bounce back quickly from them and get back on track?”

“Never miss twice”

Adjust as Needed: If something isn’t working, be flexible and make adjustments. It’s okay to tweak your routine to better fit your needs and lifestyle.

(14:10) 7- Be patient. Stick to a pace you can sustain.

New habits should feel easy, especially in the beginning. If you stay consistent and continue increasing your habit it will get hard enough, fast enough. It always does.

Create a Schedule: Plan your routine and set aside specific times for your new habits. Consistency is key, so try to stick to the same times each day.

Listed points:

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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➢ DM “Challenge” to @ Colossusfit to enter our fall back into fitness challenge for over $1000 in prizes
➢ Check out the challenge and apply- https://colossusfitness.lpages.co/fall-challenge/

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 the best morning routine, tips to be a fit parent and if cold showers/plunges are worth it.

Time Stamps:

(1:27) Question 1- What is your morning routine and what tips do you have to make a success one?

(12:44) Josh quote: "A good leader takes a little more than his share of the blame, a little less than his share of the credit." - Arnold H. Glasow

(15:29) Kyle quote: “A body at motion stays in motion; a body at rest stays at rest.”

(18:57) What has us excited or intrigued

(23:34) Client shoutout: Suzie

(25:52) Question 2- Are cold plunges/ cold showers worth it? What are your thoughts?

(31:26) Question 3- What are your tips to be a fit parent?

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

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DM “Fat Loss” to @ Colossusfit on instagram

Get your FREE fat loss guide here - Free Fat Loss Guide

➢Follow us on instagram @colossusfit

Summary of episode: In today’s episode we are going to show you how to burn body fat fast with a simple step by step guide.

Listed points:

First note:

*Prioritize the pyramid and ignore everything that isn’t a part of it

(2:38) Nutrition

-Logging food

-Stopping cheat day mentality

-Eat more whole foods

-1g protein per body weight

-Drink more water

-Work on portion sizes and intuitive eating

(7:22) Training

-Train insane or remain the same

-Structured routine

-Focus on building strength

-10k steps

-Consistent cardio

*DM “Fat loss” for a routine that will get you 5x better results in the gym

(9:24) Stress/Lifestyle Management

-Sleep

-Stress

-Planning

-Accountability

*Not supplements

*Not quick hacks or magical exercises

*Pyramid

Steps:

Set goals and time frames
Make a new version of yourself
Now be consistent with it
Monitor your progress
Find ways to get better at the basics

*REMEMBER, NOTHING CHANGES IF NOTHING CHANGES

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ Message “Fat loss” to IG @‌ColossusFit to apply for 1 on 1 custom coaching.

➢ Get your free fat loss guide here (before we charge for it) - Free Fat Loss Guide

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 habits that keep you fat, how to change body composition and thoughts on test boosters.

(0:00) - Intro

(0:23) - Question 1- Out of curiosity, what habits should I break to stay lean?

(15:25) Josh quote: "Your future is created by what you do today, not tomorrow." – Robert Kiyosaki

(13:27) Kyle quote: “It doesn't matter where you start in life, it's where you finish that counts – it's not your first word but your last that defines you.”

(13:45) “It doesn't matter where you start. Only that you begin.”

What has us excited or intrigued:

(21:31) Client shoutout: Chris

(23:27) Question 2- What are your thoughts on test boosters?

(26:43) Question 3- How can I change my body composition?

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

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Message “Love handles” to Instagram @ ColossusFit for a special promo to help you get rid of them.

Summary of episode:

In this episode we walk you through how to lose your love handles for once and for all.

Love handles: first to come on and last to go away.

-Most people have a misconception that you can spot reduce bodyfat. Water in bucket analogy.

Listed points:

1- Consistency & patience

Stick with It: Changes won’t happen overnight. Consistency is key to seeing long-term results.
Monitor Progress: Track your progress through measurements, photos, or how your clothes fit rather than relying solely on the scale.

2- Have a calorie goal and figure out what’s best for you

Caloric Deficit: To lose fat, including love handles, you need to consume fewer calories than you burn. Track your intake to ensure you're in a calorie deficit.
Balanced Diet: Focus on whole foods such as lean proteins, fruits, vegetables, whole grains, and healthy fats. Avoid processed foods, sugary drinks, and excessive saturated fats.
Hydration: Drink plenty of water. Staying hydrated can help with weight loss and reduce bloating.

3- Strength training and cardio

Strength train 4+ times a week
Aim for at least 150 minutes of moderate-intensity cardio per week.

4- Lifestyle changes

Sleep: Aim for 7-9 hours of quality sleep per night. Poor sleep can affect hormone levels and increase fat retention.
Stress Management: High stress can lead to weight gain and fat accumulation around the midsection. Practice stress-reducing techniques like meditation, yoga, or deep breathing.

5- Have the right person to make changes as necessary.
-Dm “love handles” for 1 on 1 support- guaranteed results

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ DM “FAT LOSS” to instagram @colossusfit

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 the best foods for fat loss, fastest way to grow muscle & squat variations with knee pain.

Josh quote: "Suffering has no expiration date." - Nothing easy is worth doing.

Kyle quote: “Don’t suffer from imagined trouble. Seneca said, “he who suffers before it is necessary, suffers more than is necessary. We suffer more in our imaginations than in reality.”

What has us excited or intrigued

Client shoutout: Hayley T

Question 1- What are your go to foods for dieting?

Question 2- What’s the best/fastest way to gain muscle/strength? You guys are awesome!

Question 3- Any good alternatives to barbell squats. My knees aren't that great?

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

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Summary of episode: In today's episode we are going to show you seven secrets to increase your productivity.

Listed points:

Pomodoro
Walk More - Spend time thinking, moving, learning
“Do the thing” - what have you been avoiding, get it done. Eat the frog each morning. - Swap working hard for meaningful, smart deep work
Leave the house - be around energy
Goal set - do reviews to see how you’re doing, adjust and improve
Move more - workout, do activities, walk
Double down on the present moment - do one thing at a time, with full enjoyment and presence.

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ DM “LEAN AND JACKED” To @ Colossusfit to lose 20lbs of fat and build 10lbs of new muscle in 90-days (4 spots)
➢ Follow us on Instagram- https://www.instagram.com/colossusfit

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 when to take a break from the gym, how to set goals & past workout mistakes.

Josh quote: "The bad workouts are the most important ones. It's easy to train when you feel good, but it's crucial to show up when you don't feel like it—even if you do less than you hope. Going to the gym for 15 minutes might not improve your performance, but it reaffirms your identity. It's not always about what happens during the workout. It's about becoming the type of person who doesn't miss workouts."
Kyle quote: “I don’t care how bad you think your shoes are, there is someone that would kill to walk a mile in yours”

What has us excited or intrigued:
Client shoutout: Ellie
1- Should I program scheduled deloads or just go by necessity?
2-What advice can you give me on goal setting? (Lean and jacked)
3- If you were to be restarting your fitness journey, what would you do differently or change?

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

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DM “GET UNSTUCK” To @ Colossusfit to break out of your rut.

Summary of episode: In today's episode we give you the secrets to get out of a rut and back into a successful routine.

Listed points:

1. Acknowledge the Rut

Reflect: Take some time to understand why you’re in a rut. Is it due to burnout, lack of motivation, or external factors?
Accept: Recognize that it’s okay to be in a rut and that it's a temporary phase.

2. Set Clear, Achievable Goals

Short-Term Goals: Start with small, manageable goals to build momentum.
Long-Term Goals: Outline your bigger aspirations and break them down into smaller steps.

3. Create a Routine

Daily Schedule: Design a daily routine that includes time for work, rest, and self-care.
Consistency: Aim for consistency in your routine to build new habits and regain stability.

4. Prioritize Self-Care

Physical Health: Ensure you’re getting enough sleep, eating well, and exercising.
Mental Health: Practice mindfulness, meditation, or journaling to manage stress and improve focus.

5. Identify and Address Obstacles

Barriers: Identify what’s been preventing you from succeeding and address those issues.
Adjust: Make adjustments to your routine or environment as needed to remove these barriers.

6. Seek Inspiration and Motivation

Read and Learn: Engage with books, podcasts, or articles that inspire you and provide new perspectives.
Network: Surround yourself with motivated and supportive people who can offer encouragement and advice.

7. Track Your Progress

Journaling: Keep a journal to track your goals, progress, and any setbacks.
Review: Regularly review your progress to stay motivated and make adjustments to your plan.

8. Celebrate Small Wins

Acknowledge Achievements: Celebrate your successes, no matter how small they seem.
Reward Yourself: Give yourself rewards for achieving milestones to stay motivated.

9. Stay Flexible

Adapt: Be open to changing your routine if something isn’t working. Flexibility can help you stay on track without feeling stuck.
Learn: Treat setbacks as learning opportunities rather than failures.

10. Seek Professional Help if Needed

Coaching: If you find that the rut is deep-seated or persistent, consider talking to a therapist or life coach for additional support and guidance.

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ Dm me “FAT LOSS” to apply for coaching @ColossusFit (Guaranteed results)

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 what to do after overeating, how to lose bodyfat and so much more.

Josh quote: "Rest at the end. Not in the middle.
Kyle quote: “When we strive to become better than we are, everything around us becomes better too.” —Paulo Coelho
Client shoutout: Dale
Question 1- I just ate a whole pizza after being so good and on track with my diet. What now?
Question 2- I’ve started cutting out all sugars in the last few weeks. No pop, juice or any treats. I’ve noticed after losing 6lbs so far, my progress has stalled out and I’m not sure what to do to keep going. Any thoughts or questions to keep going towards my goal of 25lbs lost?

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

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Full episode on confidence- 522: 8 Easy Steps to Improve Confidence (Gym & Life)

Summary of episode: In today's episode we give you ten incredible life hacks to live a fitter, healthier and happier life.

Listed points:

See yourself as a confident person: Not a binary concept, it’s a skill that can always be improved. Take a photo you hate on your phone, unconfident unsure version of yourself. Then the best photo, see it as two people when making decisions.
Give more compliments or show appreciation for those around you
Lululemon pockets for men
Spend more time with people over the age of 70 and under the age of 6.
Keeping a to-do list
Turn Your Car into a University on Wheels
Download podcasts and audiobooks and use your daily commute to learn and grow instead of listening to that same song for the 1,000th time.
One in one out list for clothing
Learn to say no. People will take advantage of you and walk all over you if you let them.
As a rule of thumb if something isn’t a “Heck yes”, doesn’t make you a better person, or serve your highest purpose, just say no.
You don’t owe anyone anything so stop letting other people’s desires control your life.
Audible sharing - spotify premium new audiobooks
Don’t waste your precious energy on gossip or issues of the past, negative thought, or things you cannot control. Instead, invest your energy in the positive present moment.

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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 how to get in shape for a wedding fast, what CICO is and best workout programs.

Question 1- How to get in shape for a wedding fast?
Josh quote: "The first minute of action is worth more than a year of perfect planning."
(11:10) - Kyle quote: “It doesn’t matter where you are in life. The great thing about life is it’s always your next move. Your next move that counts”
(21:10) - Client shoutout: Kyle
Question 2- I’m not seeing the results I should from my program, why is that? I know you say you love programming and I am curious what’s holding me back. I do 5 days a week p/p/l.
Question 3- (31:20) - What’s CICO?

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Summary of episode: Today's episode is the definitive guide to the supplement creatine. We cover the benefits, risks, dosage, facts and myths in this detailed 20 minute episode.

Listed points:

What is Creatine? Creatine is a natural substance found in our muscles and in some foods like meat and fish. It's also a popular supplement among athletes and bodybuilders.

How Does It Work? When we exercise, our muscles need energy. Creatine helps produce more of a molecule called ATP, which is the main energy source for high-intensity activities like weightlifting and sprinting. By increasing your ATP levels, creatine helps you perform better and for longer periods.

Benefits of Creatine:

Improved Performance: It enhances your ability to do high-intensity exercise, making it easier to lift heavier weights or sprint faster.
Increased Muscle Mass: Creatine helps you gain muscle mass over time by allowing you to train harder and recover faster.
Enhanced Recovery: It reduces muscle damage and inflammation, helping you recover quicker between workouts.
Supports Brain Health: There’s some evidence that creatine can also support cognitive function and brain health.

How to Use Creatine:

Dosage: 3-5g per day, no need to worry about loading although containers recommend it for some reason
Timing: You can take creatine at any time of day, but some people prefer to take it before or after their workouts.

Safety and Side Effects: Creatine is one of the most researched supplements and is considered safe for most people when used correctly. Some might experience minor side effects like stomach cramps or water retention. Always stay hydrated and follow the recommended dosage.

Frequently asked questions:

Do I need to load creatine?
What is the best form of creatine?
Natural sources of creatine? Beef 4.5 per KG / Chicken 3.4 g /kg
What happens when you stop taking creatine?
Best time to take creatine?

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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 how to eat at restaurants guilt free, what healthy actually means and some fun facts you probably didn't know.

(0:00) - Special offer & intro
(1:10) - Question 1- What are some things you can do to be better at a restaurant without giving up your favourite foods?
(13:25) - Josh quote: "Anything worth doing is worth over doing. Moderation is for cowards.”
(11:08) - Kyle quote: “Here is how to get older without getting better. Keep relearning the same lesson. If you keep making the same mistake, over and over, the mistake isn’t the problem. You are.”
(16:50) - What has us excited or intrigued(19:00) - Client shoutout: Michelle
(22:20) - Question 2- What would you consider a whole food? Or even a healthy food? I get so confused these days by what’s considered “good” out there, or worth considering.
(27:55) - Question 3- What are a few fun facts about you that people may not know?

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Summary of episode: In today's episode we give you every tip and hack to ensure you improve your overall sleep quality and duration.

Listed points and subtopics:

Have a set bedtime/ wakeup
A good sleep starts during the day
Morning Light Exposure: Get exposure to natural light soon after waking up to help regulate your body's natural sleep-wake cycle.
Regular Exercise: Engage in regular physical activity, but avoid vigorous exercise close to bedtime.
Healthy Diet: Eat a balanced diet with regular meal times and avoid heavy meals, caffeine, and alcohol close to bedtime.
Stress Management: Manage stress through techniques like mindfulness, yoga, or journaling to prevent it from impacting your sleep.
Limit or stop naps * w/ small exceptions
Have some degree of a wind down routine
Avoid stimulating activities
Limit blue light
3/2/1
Caffeine / alcohol cut off times
Supplement w magnesium - Magnesium Bis-Glycinate few hours before bed
Sleep environment
Ensure your bedroom is conducive to sleep: cool, quiet, and dark.
Use blackout curtains or a sleep mask if necessary.
Set a comfortable room temperature 65-68 is best
Don’t force sleep
If you don’t fall asleep in a reasonable time it’s better to get up and let yourself feel sleepy
I like to read (Ex. of getting to bed at the right time)
Be consistent and keep working at it

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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 if plant based diet is healthier, if intermittent fasting is the best weight loss solution and more.

Time stamps:
(0:00) - Intro
(2:15) - Is plant based a better diet?
(14:15) Josh quote: "Success comes from what you do when no ones watching.”
(12:35) - Kyle quote: “Remember, but don’t dwell.”
(15:25) - What has us excited or intrigued:
(20:45) - Client shoutout: John
Question 2- Is intermittent fasting superior? I know so many people who are shredded because of it.

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Summary of episode: In today's episode we go over eight guaranteed steps to help you improve your mental health. This was inspired from a question I got about what I personally do to keep a positive mental space and I am excited to share my tips with you. Enjoy.

“Discipline is the strongest form of self-love.

1- Sleep well

2- Have a positive outlook. Don’t stress over small things

3- Set goals. The more you have to look forward to, the more fired up you’ll be.

4- Do hard things

5- Have good friends and relationships

6- Eat well

7- Train hard/exercise. Just 30 minutes of walking every day can boost your mood and improve your health.

8- Practice Gratitude/Journal

Listed points:

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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 fitness hacks for an edge, fixing form but getting weaker and increasing steps.

Question 1- is it normal that my bench lowered because I corrected my form?
Josh quote: "The question isn't who is going to let me; it's who's going to stop me." give yourself permission to be great
Kyle quote: “It doesn’t matter about the past. It’s today. What are we doing today?“
(15:00) - What has us excited or intrigued:
Client shoutout: Nikki M
Question 2- What fitness and health hacks do you use in your day to day that you find give you an edge over everyone else?
(35:20) - Question 3- I want to get to 10,000 steps per day, but I don't like getting outside too much for walks or hikes, but I find it easiest to get to 10k steps through running, but don't like running. So what should I do?

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In this episode, we talk to you about the best type of eating (Flexible dieting) to get you long term success, along with 5 HUGE benefits. We hope this helps you out!

Preface: Within this strategy, you must hit your calorie goals, protein especially AND fibre. It simply doesn’t work as well as it could otherwise.

-It’s not all about stuffing your face with skittles and pop-tarts all day, but mainly a strategy to set you up for success long term.

Listed benefits:

1- It’s easy to follow

2- No restrictions

3- You learn a lot

4- You can enjoy life significantly more

5- Helps you keep weight off LONG-term & simply works.

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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 how to balance the gym with a busy schedule, become disciplined and road trip tips.

(0:00) - Intro
(1:25) - Question 1- How does one balance working 50 hours a week and lifting 6 times a week? - Ishmum
(9:50) - Josh quote: "Move toward the next thing, not away from the last thing. Same direction. Completely different energy."
(11:15) - Kyle quote: “A healthy person has 1000 wishes, a sick person only has one”
What has us excited or intrigued:
(18:00) Client shoutout: Cam H
(18:55) - Question 2- How do you get disciplined? - Samantha
(26:43) - Question 3- Any tips to stay on track with an upcoming road trip? I always find it a hard time to make the right decisions and stay on track.

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Summary of episode: In today's episode I share the biggest mistakes you're making in the gym that are killing your progress.

Listed points:

Worst Mistakes:
- Mindset of “burning calories”
- Compound example of my workouts
- Doing “fun” activities
-Classes to avoid lifting weights
-Copying other people’s workouts
-Why you need a custom routine
-Switching up workouts too often
-Avoiding hard movements
-Caring what other people think
-Being inconsistent
-Set time in calendar
-Arnold is your training buddy
-Being on your phone
-Doing a weight that’s “good enough”
-Why going to failure has its place
-Not upping your weights

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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 if it's bad to eat before bed, best ab exercises & gym observations.

(1:20) - What new observations have you guys had with the gym, gym culture and how people train these days?
(15:38) - Kyle quote:”Hope for the best, prepare for the worst.”
Josh quote: “Overthinking invents more problems than it solves.” — Gurwinder Bhogal
What has us excited or intrigued
(26:20) - Client shoutout: Sherry
(28:20) - Question 2- What are your top ab exercises?
(33:55) - Question 3- Is it bad to eat right before bed? Also what should I do if I didn’t hit my protein but am at my calories?

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This podcast episode was inspired from a conversation coach Josh had at the gym. Someone asked, “What do you do for cardio man, what’s the secret there?” . It’s insanely common to be asked the secret, when in reality there is none.

This episode is a reality check for those that are constantly struggling, and may not realize why.

1- Your eating patterns are horrible

This is most peoples issue. Some of them know it, but some people may not even be fully aware.
You constantly over eat, you drink too much, you snack too often, your protein is too low, etc.

2- You have the mindset that there’s some sort of secret and are always looking for it
This leaves you chasing the next big thing, wasting time money etc.

3- Just not consistent enough
One week off, one week on. 5 days on, 2 days off, etc

4- Allowing your circle to hold you back
You're the average of the 5 people you spend time with
It’s possible you get great momentum, build up, then your circle just pulls you back in.
Crabs in the bucket analogy

5- you’re not serious and don’t want it bad enough

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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 how to lose love handles, improve body image, the best cardio machines & more.

(0:00) - Intro
(0:45) - Question 1- How to lose your lose handles? It’s the part that I struggle with the most and it’s driving me nuts.
Josh quote: "It is better to be a warrior in a garden, than a gardener in war."
(9:05) - Kyle quote: “You are where you are and what you are because because of yourself. Everything you are today and ever will be in the future is up to you. Your life today is the sum total of your actions and choices up until this point. You can create your own future by changing your behaviours.”
(11:20) - What has us excited or intrigued:
Client shoutout: Winners from the 30 day challenge
(18:25) - Question 2- Is the stair-master worth it? What would you say are the best cardio machines in the gym to use to get results?
(24:40) - Question 3- Why do the gyms make you look bigger in comparision to mirrors elsewhere like my house? How to work around that?

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Summary of episode: In today's episode we give you 10 tips to live a fitter, healthier and happier life.

Listed points:

Don’t wish it was easier, make yourself better.
If you don’t like how things are, change. Take the first step, you aren’t a tree. “The worst thing one can do is not to try, to be aware of what one wants and not give in to it, to spend years in silent hurt wondering if something could have materialized – never knowing.”
Read more
“Learn how to be happy with what you have while you pursue all that you want.”
Speak as if you know what you’re talking about. Listen as if you don’t. Act as a way to find out.”
Plan - I find it fascinating that most people plan their vacations with better care than they plan their lives.
Your personal philosophy is the greatest determining factor in how your life works out.
Motivation is what gets you started. Habit is what keeps you going.
Either you run the day or the day runs you.
Happiness is not something you postpone for the future; it is something you design for the present.

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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 how to shed unwanted body weight, tracking calories in veggies and if personal trainers are worth it or not.

Question 1- I want to shed this unwanted weight fast. I don’t care if I lose muscle. Theoretically what’s the fastest way to make this happen?
(8:50) - Josh quote: "You wake up everyday and you work to it, it's imposisble for you to fail if you know who you are, what you wanna do and you wake up everyday and work towards it."
Kyle quote: “If you stay ready, you don’t have to get ready.”
(12:25) - What has us excited or intrigued:
(19:20) - Client shoutout: Michaela w/ Jason- 30+lbs dow
(21:30) - Question 2- Q. Do you track calories in vegetables? I don’t but I also have a friend who doesn’t track calories in fruit and I know that can add up. Curious on your take here. A. I track anything greater than 0 calories, this includes vegetables and fruit.
(28:05) - Question 3- Are personal trainers worth it? Curious your take.

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Summary of episode:

In this episode we cover or top tips to still make progress through summer. Activity likely won’t be an issue, but nutrition will be. So many people work insanely hard leading up to summer and lose their progress. We want to avoid that.

Listed points:

1- Portion control.

You can still enjoy what others are having but the easiest thing to control is the portion size.

2- Enjoy your favourite foods as a variation of the true thing.

Ex- tub of ben and Jerry's for tub of halo top.

3- Keep a safety net of your calories to enjoy

4- Be okay with saying no.

It’s hard for some people to face, but you don’t need to eat everything in front of you.

5- Minimize the snaking.

The snacking calories will add up insanely fast, and likely not even satisty you. You’ll want even more.
At bbq’s, camping, outdoor activities, there will likely be a ton of snacks

6- Remember to have a goal

Most people set goals leading up to summer, but forget about having one once summer comes around
Having a specific goal will keep you dialed in and accountable during though tougher moments

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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 full body workouts, how to keep going when it's tough and succeed within social media.

(0:00) - Special offer
(0:52) - Intro
(1:15) - Question 1- Question for the podcast. If training 4 days per week. Would you recommend Split or full body?
(6:20) - Josh quote: “Plans are worthless, but planning is everything.” - Eisenhower
(9:20) - Kyle quote: “Go all in or don’t bother going at all”
(11:05) - What has us excited or intrigued
(18:30) - Client shoutout: Jeff Kimmel
Question 2- How would you recommend continuing to show up even when you’re not seeing the results at first?
(26:45) - Question 3- Any tips on building a success media platform/brand? I look at you as experts as you’ve been around for years, and I’m looking to get started with youtube videos.

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

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Summary of episode:

Listed points:

Protein is 4 calories per gram. So even with a “high” protein goal like mine of 200 grams of protein, that’s only 800 calories.

Zooming out can be helpful here, same with a 1 hour workout only being 4% of your total day.

Zoom out, break it down into goals and snacks (I.E 5 Meals 40g / ish each)

Tips:

-Start by getting ahead

-Have high protein foods at home readily available

-Pre-logging

-Change your attitude - accept you may have to make some sacrifices

-Start with the protein which is more satisfying / filling/ then move into other foods

-Josh's top protein options

-Kyle's top protein options

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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 how to improve grip strength, if you should workout if sick & heart rate importance.

(0:00) - Special Offer
(0:45) - Intro
(1:30) - Question 1- Love your podcast and I have been an avid gym goer for six months now. How can I improve my grip strength? It is the first thing to give out. Often I have more in me but my grip just gives out first.
(10:50) - Kyle quote: “Don’t stop when you're tired, stop when you’re done”
Josh quote: "What we fear doing most is usually what we most need to do."
(15:00) - What has us excited or intrigued:
(21:50) - Client shoutout: Jasmine
(22:55) - Question 2- Should I workout if I am sick?
Question 3- How important is heart rate? Should I be focusing on heart rate zones?

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Summary of episode: In today's episode I share with you how to create a perfect workout structure for maximum gains.

Listed points:

1- Prepare the mind (motivational video, know your workouts etc)

2- Quick cardio warmup

3- Dynamic stretches/mobility movements (few mins)

4- Compound movements- work up to the working weight

5- Accessory movements

6- Cooldown

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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 how to stay dedicated to fitness, navigate a busy gym & best part about being a coach.

(0:00) - Intro
(0:30) - Question 1- How do you stay dedicated to healthy eating and exercise? - Michelle
(9:35) - Josh quote: “People don’t care until they are in pain.”
(16:55) - Kyle quote: “The wolf that is on the hill is never as hungry as the wolf that is climbing the hill. And so you gotta get hungry, and stay hungry”
(18:15)- What has us excited or intrigued:(23:40) - Where we’re at in our journey?(26:00) - Client shoutout: Tayler
(28:45) - Question 2- How would you navigate at the gym when machines are taken?
(34:05) - Question 3- What’s your favourite part about being a coach?

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

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In todays episode we give you seven tips to achieve a high level transformation as shared from our clients.

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1- Might be odd but on May 11th I will hit 1 year sober after being a alcoholic. This journey that I am on being healthy and putting all my energy on being the best version of myself. Pushing to eat right and lift gives me a bigger purpose than to come home and drink. My life in all aspects have changed. - Marc

2- Not unique but pre-logging my food really helps. Not that I 100% stick to the pre logged food each day, but it gives my day framework and then I know how I can add or adjust. - Ellen

3- Once clothes became too big for me, immediately get new ones and donate the old ones. By doing so, it was a mental thing for me knowing I won’t ever need to wear those big clothes ever again, so there’s no reason to keep them. If I did keep them, then it would be “okay” if I gained weight again because at least I had clothes to wear. (It worked in my brain haha) -Tayler

4- Accountability. When I had to report probably my worst week in the whole process to coach Lauren, I was super embarrassed (like she was my mom 😂 ) and it made me never want to have a week like that again. Been trying to kill it since! - Ruth

5- For me I’ve stayed open minded and not set expectations for my transformation as far as what my physique will look like. I have just watched my progress and just seeing what my body is becoming. (Hope that makes sense) 🤣 - Rachel‌

6- Having a boss that is supportive of my fitness journey! I used to have a supervisor who knew I preferred working out at 3 AM, so I would show to work early with the intent to leave early, only to get caught up in work keeping me there until late. He gave me the OK to come to work a few hours later than the rest of the team, because he wanted to make sure I still got my AM lift in but then had a few hours at home to decompress/handle life things before showing up for work. - Kaitlynne

7- As someone who has always been very active in sports as well as my former career, and working out for the past 20+ years, but never felt I saw the results that I should have for that amount of exercise, I can 100% say that nutrition is everything.

If you’re more focused on your workouts than your nutrition, you will never meet your goals. Getting the guidance on the nutrition aspect has been paramount to my success.

The most beneficial nutritional related things for me have been tracking calories, understanding caloric deficit/surplus in relation to my actual maintenance cals, learning about reverse dieting, finding the leanest sources of protein, increasing fibre intake, finding low or 0 calorie substitutes for many food items (especially sauces), keeping unhealthy food out of the household, not drinking too many empty calories, and not eating to the point of being over-full just because the food tastes so good. - Jonathan

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➢ DM “SUMMER SHRED” last chance! (3 spots opened up)
➢ Learn more about the summer shred- https://summershred.ca/

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 tips to stay motivated, how to approach rest days & gym courtesy.

(0:50) - Josh quote: "You don't stop lifting when you get old, you get old when you stop lifting."
(3:20) - Kyle quote: “The more you give, the more you get.”
What has us excited or intrigued:
(15:35) - Client shoutout: Summer shred action takers
Question 1- Is it rude to ask someone how many sets they have left?
(22:30) - Question 2- What to do when you feel unmotivated?
(25:40) - Question 3- Morning yall! A question I have is what is the optimum time to have a rest day? And do you recommend an active rest day with a long walk, bike ride, etc?

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

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DM “CHALLENGE” To @ ColossusFit To join our summer shred challenge 🔥

Summary of episode: In today's episode I am going to show you how to break through plateaus and see the progress you've always dreamed of.

Listed points:

Your aren’t training hard enough - new meta-analysis on lifters self-selecting loads for their training. The conclusion shows that most lifters tend to be very conservative in their weight selections, which leads to sets with several reps in the tank. This suggest that for strength and hypertrophy purposes, the way most people train is leaving a lot of gains on the table:
Your program sucks / switching movements too much, no progression, no volume contorl/ too many useless movements/ horible splits
Neglecting quality sleep
Hydration. Being chronically dehydrated is also bad for performance and general health. Make sure you’re drinking enough liquids throughout the day.
Poor nutrition - either A) Not eating enough protein, hitting macros or just eating garbage / binging with foods that break you down instead of building you up
Stress. Chronically high stress levels can have numerous negative health effects, including affecting your performance in the gym and general energy levels. Try to reduce stress if at all possible.
Not pushing yourself to your full potential - always be growing, build on your goals etc.
You’re not consistent

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➢ Learn more & apply for the challenge- https://summershred.ca/ 🔥
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/
➢ Greg Plitt motivation video- https://youtu.be/oPpMSxq4VCA?si=ThOfTrzqLIbFmCD9

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 running & weight training, how to get toned and learn your total calorie intake

(0:00) - Summer shred challenge
(1:20) - Intro
(2:10) - Kyle quote: “Bet on yourself. If you bet on yourself you’ll never lose.” – Greg Plitt
(4:30) - Josh quote: Everyone is jealous of what you’ve got, no one is jealous of how you got it.” — Jimmy Carr
(8:55) - What has us excited or intrigued
(11:15) - Where we’re at in our journey?
(13:45) - Client shoutout: Nick White
(15:40) - Question 1- I’m training for a 5k and I want to run at a decent pace (I’m not a runner) but I also have strength and aesthetic goals. How can I best manage strength training and running?
(21:45) - Question 2- How many calories should I be eating a day/ what is the best way to navigate this?
(27:35) - Question 3- How can I get more toned? In particular I want to have less arm fat and really see those tone up.

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

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Check out our website to learn more and apply- www.colossusfitness.com

What is metabolism?

How fast your body's "engine" runs on average, over time, determines how many calories you burn. If your metabolism is "high" (or fast), you will burn more calories at rest and during activity. A high metabolism means you'll need to take in more calories to maintain your weight.
Allow yourself to go through different phases of the journey. Cutting, maintenance, bulking

2- Focus on Building high quality muscle

Muscle burns more calories at rest than fat does, so incorporating strength training into your exercise routine can help increase your metabolism. Include exercises like weight lifting, bodyweight exercises, or resistance band workouts.

3- Stay Active

Incorporate physical activity into your daily routine by taking the stairs instead of the elevator, walking or biking instead of driving short distances, and finding ways to move throughout the day.

4- Increase Protein intake

Protein requires more energy to digest compared to carbs or fat, so including protein-rich foods like lean meats, fish, eggs, dairy, legumes, and nuts in your diet can help boost your metabolism.

5- Stay Hydrated-

Drinking enough water is essential for a healthy metabolism. Even mild dehydration can slow down your metabolism, so make sure to drink plenty of water throughout the day.

6- Get Enough Sleep:

Lack of sleep can disrupt your metabolism and lead to weight gain. Aim for 7-9 hours of quality sleep per night to support a healthy metabolism.

7- Manage Stress:
Chronic stress can lead to hormonal imbalances that can slow down your metabolism. Practice stress-reducing techniques such as meditation, deep breathing exercises, yoga, or spending time in nature.

Remember that individual metabolism can vary based on factors like age, genetics, and body composition. It's essential to focus on overall health and well-being rather than solely on boosting metabolism for weight loss.

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➢DM “FAT LOSS” To @ Colossusfit on instagram -https://www.instagram.com/colossusfit/
➢Get your FREE fast food survival guide- https://colossusfitness.lpages.co/ultimate-fast-food-and-restaurant-survival-guide/
➢Books mentioned- "Goodbye Things" & "Digital Minimalism"

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 minimalism, thoughts on meal prep delivery & healthy fast food options/tips.

(0:00) - Intro
(0:45) - Kyle quote: "I want to tell you that the windshield is bigger than the rearview mirror for a reason. What's in front of you is so much more important than what's behind you." -Jelly Roll
(3:40) - Josh quote: “Throw out your conceited opinions, for it is impossible for a person to begin to learn what he thinks he already knows.” - Epictetus
(6:15) - What has us excited or intrigued:
(10:45) - Client shoutout: Kelly
(13:55) - Question 1- I remember way back in an earlier episode you guys talked about minimalism. Is that something you still follow and how do you battle hyper consumerism in your lives?
(24:30) - Question 2- What are your thoughts on getting meal prep delivery? I don’t have a lot of time and I want to be healthy and lose weight.
(29:00) - Question 3- I was wondering any tips you have on navigating eating out and how to approach it. There’s a local burrito place I like visiting but I’m scared it’s ruining my results and not helping me lose weight. Please help

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➢ Website www.colossusfitness.com
➢fast food survival guide- https://colossusfitness.lpages.co/ultimate-fast-food-and-restaurant-survival-guide/

Summary of episode: In today's episode we share seven powerful tips to make dieting easy.

Listed points:

1- Do it with others.

-Group chat w/ a challenge can help immensely.

A support network is huge and makes such a big difference

2- Schedule things out so there’s no unknowns.

Josh’s fridge dinner example
Use a calender for upcoming events
Pre log your food on those tougher days.

3- Plan for social occasions:

Anticipate social events or dining out situations and plan ahead by looking at the menu beforehand and choosing healthier options. You can also eat a small, healthy snack before going out to help curb your appetite and prevent overeating.

When eating out, chose the healthy option

4- Practice mindful eating

Pay close attention to your body's hunger and fullness cues, and eat slowly and without distractions. This can help prevent overeating and promote greater satisfaction with your meals.

5- Focus on nutrient density

Instead of solely counting calories, prioritize foods that are rich in nutrients like vitamins, minerals, and fiber. These foods tend to be more filling and satisfying, making it easier to stick to your diet while still meeting your nutritional needs.

6- Stop making excuses

Way too many people consistently find excuses to make and simply make too many of them.
Just fully lock in and it will be way easier

7- Practice flexible dieting

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➢ DM “Summer Special” to @ Colossusfit to apply for our 1 on 1 custom coaching program
➢ How to Properly B Stance deadlift- https://www.youtube.com/watch?v=SwQtQvcrz-c
➢ Chris Williamson 15 ways to reduce phone addiction- https://www.youtube.com/watch?v=BFsNO_Q8Ilg

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 the worst nutrition mistakes, gym problems and if flexibility is important.

(0:00) - Summer Special
(1:25) - Kyle quote: “To get what you want, you have to deserve what you want” - “What you have at the moment you’ve attracted by the person you’ve become”
Josh quote: "Either you run the day or the day runs you." - Jim Rohn
(5:15) - What has us excited or intrigued
(13:45) - Where we’re at in our journey?
(20:05) - Client shoutout: Grecia
(24:20) Question 1- Based on current mainstream views around nutrition and training, what is the number 1 aspect that should be unlearned before beginning any sort of lifestyle change?
(32:25) - Question 2- Thoughts on flexibility training in addition to strength training?
(37:35) - Question 3- Have you heard of b-stance deadlifts?

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

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DM “Summer Special” to @ ColossusFit on instagram

Learn more about coaching: https://colossusfitness.com/

Summary of episode: In today’s episode we are giving six surefire steps to help you achieve your dream summer body.

Listed points:

1- Set goals

2- To get leaner you need to be in a deficit

3- Increase activity

4- Set a new identify for yourself

5- Start taking action now and go all in

6- Have things to look forward to and to motivate you

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➢ DM us “Summer special” last summer chance (3 spots)

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 macros vs. meal plans, fasted cardio benefits & back strengthening exercises.

Josh quote: "Loser's fail once and quit. The winner fails a thousand times but just keeps getting up. Embrace failure."
Kyle quote: “If the version of you from 5 years ago could see you right now, they’d be so proud. Keep going.”
What has us excited or intrigued:
Client shoutout: Ashley
Question 1- Thoughts on meal plans? I’ve heard about some coaches giving them where other coaches do macro coaching. Would love to hear your thoughts!
Question 2- I find my back is super weak, and I’m looking to do exercises at the gym to strengthen it. What would you recommend?
Question 3- Are there any benefits to fasted cardio? I used to hear about it all the time, and still hear about it sometimes from friends at work. Curious to hear your thoughts.

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➢ Follow Maxx on Instagram- @Maxxchewning
➢ Check out Maxx's youtube channel- https://www.youtube.com/@maxxchewning

Maxx Chewning is one of the OG’S of youtube and a podcaster. He owns multiple businesses including sour strips & ever forward. He's also a sponsored athlete, deadlift king and so much more. Hope you enjoy this episode.

Time Stamps:
(0:00:00) - Hernia Surgery and Heavy Lifting
(0:04:29) - Managing Multiple Business Ventures and Priorities
(0:12:55) - Evolution of Fitness Industry Community
(0:25:09) - The Evolution of Fitness and Business
(0:34:44) - Transitioning From Powerlifting to Business
(0:43:33) - Overcoming Setbacks and Moving Forward
(0:48:12) - Fitness Industry Insights With Maxx

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➢ DM “Reverse Diet” to @ Colossusfit to learn how to eat more food, lose more fat and build more muscle- 4 people
➢Get your FREE form guide sent to you- http://bit.ly/FormCheatSheet

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

(0:00) - Special offer
(0:45) - Intro
(1:30) - Josh quote: "Today is your day. To start fresh. To eat right. To train hard. To live healthy. To be proud."
(3:55) - Kyle quote: "Too skinny. Too fat. Too muscular. Too big. Too small.
You're always going to be "too something" to someone.
Just be yourself."
(5:55) - What we're excited about
Just be yourself.
(14:00) - Client shoutout: Benjamin
Question 1- How to prevent injury while lifting?
Question 2- How to reverse diet and is it worth it for me? What’s the difference between this and a bulk?
Question 3- How to get more protein in your diet?

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

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➢ DM us “fat loss” to apply for coaching and get the results you deserve. -3 spots

Summary of episode:

Sit back, relax and enjoy this fun episode about our journey through fitness and how the industry has changed for the better and the worse over the last 15 or so years.

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ DM us on IG “Fat loss” to apply for 1 on 1 coaching. (4 spots)
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en
➢ Message us "free form guide" to IG to get your FREE guide.
➢ Deadlift form video- https://www.youtube.com/watch?v=cHJHvV2EPsY

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 how to lose the stubborn belly fat, fix posture & improve deadlift strength.

(0:00) - Intro
(0;45) - Josh quote: “Your only limit is you.” - Kyle Joseph Grondin
(5:10) - Kyle quote: “if you can't find 10 minutes in the day to meditate, you probably need 20 minutes.”
What has us excited or intrigued:
(11:05) - Client shoutout: Kamryn w/ coach Jason
(13:55) - Question 1- I’ve noticed myself struggling with posture these days. I’ve even been called out for it from a friend. Any exercises you’d recommend to help fix it?
(20:05) - Question 2- Any tips on how to improve my deadlift?
(26:40) - Question 3- Got that last little bit of bottom belly fat. How can I get rid of it? It’s hanging on for dear life.

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

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DM “Coach” to @ ColossusFit on instagram to build muscle faster

In today's episode we share nine killer ways to build muscle faster.

Listed points:

Have a coach
Be in a surplus
Improve volume / 3x go to 4/ increase workout session
Increase intensity (Log weights used, train with someone stronger than you, airplane mode)
Eat enough protein
Don’t forget the carbs
Recover properly
No junk volume - full ROM (Partial reps debate)
Train major muscle groups and compounds

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➢Leave a comment what is on the screen at the start of the episode!
➢Apply to get your Polished Physique: https://colossusfitness.com/
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en

(0:00) - Special offer
(2:10) - Kyle quote: “If you aim at nothing, you’ll hit it every time”
(4:45) - Josh quote: “The hard work puts you where the good luck can find you.”
(6:40) - What has us excited or intrigued
(16:42) - Client shoutout: Steve
(18:40) - Question 1- I snack at night and lose all my progress, do you have any tips to stop that?
(26:13) - Question 2- How to build muscle and lose fat at the same time?
(31:00) - Question 3- How can I hit 10k steps in a day?

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

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➢Apply to get your Polished Physique: https://colossusfitness.com/

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Learn more about our online coaching to get your guaranteed results: https://colossusfitness.com/

Summary of episode:

You work hard all week. Do everything right. Great nutrition, bank all your workouts, get good sleep, then the weekend comes and everything to goes belly up.

Here are four steps to stop that from happening.

Listed points:

Change your mindset
Get ahead Early
Fail to plan - Plan to fail
Remember your goals

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ DM us “SUMMER READY” to our IG @ColossusFit to apply for coaching
➢ Follow us on IG @ColossusFit - https://www.instagram.com/colossusfit/?hl=en

I know I know, we’re a bit early here, but summer is just about 100 days away.

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 crunches for a six pack, alcohol & fitness and how to lock in on your journey without pushing friends away.

Time Stamps:
(0:20) - Josh quote: "Say yes to things that scare you."
(1:25) - Kyle quote: “No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” - Socrates
(3:13) - What has us excited or intrigued
(8:25) - Where we’re at in our journey?
(14:45) - Client shoutout: Krista
(15:57) - Question 1- Do you need to do crunches and ab exercises to get a six pack? I know you say it’s mostly nutrition so can I theoretically have great abs by just eating healthy and working out without doing specific ab exercises?
(22:35) - Question 2- What’s the healthiest cocktail to drink in moderation when trying to lose weight?
(29:10) - Question 3- What’s the best way to lock in & focus without pushing away friends/connections with the outside world? - Kaitlyn

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

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DM “Healthy” To @Colossusfit

Summary of episode: In today's episode we go over ten simple habits to live a fitter, healthier and happier life.

Listed points:

Drink more water
Rule of never missing twice
Start your day with a high protein breakfast and have high protein snacks
Be on your phone less / limit screentime especially first thing and before bed
Be active with friends and family (go on walks, try new sports like pickle ball, hikes)
Put effort into your sleep
Set goals and track your progress (weighing yourself etc)
Have accountability
Remove negative habits that can compound and replace them with positive ones (sugary soda, binge drinking, smoking, nightly dessert, huge appetizers)
Fill your calendar and have things to look forward to (vacation)

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ DM “CASE STUDY” (7 discounted spots) to our IG @‌ColossusFitness- free tshirt
➢ Follow us on IG @ColossusFit - https://www.instagram.com/colossusfit/?hl=en

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 healthy eating tips, skipping cardio for more muscle and are rest days important?

(0:00) - Special Case Study
(1:21) - Kyle quote: "If I had to live my life again, I'd make the same mistakes, only sooner." - Tallulah Bankhead
(3:20) - Josh quote: "Everything negative - pressure, challenges - is all an opportunity for me to rise." - Kobe Bryant
What has us excited or intrigued
(8:00) - Client shoutout: All of you awesome people
(10:00) - Question 1- I want to gain as much muscle as possible, should I be skipping cardio entirely?
(17:30) - Question 2- Are rest days important?
(19:42) - Question 3- How can I eat more healthy?

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

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DM "Real Results" to us on instagram @Colossusfit

Summary of episode: In today's episode we cover how to stay fit with a demanding job.

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➢ Check out our website to learn more - www.colossusfitness.com
➢ Get our supplement guide FREE- https://colossusfitness.lpages.co/free-supplement-blueprint-final
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en

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 the best supplements on a budget, overtraining & best high protein snacks.

(0:00) - Intro
(0:20) - Kyle quote: "If you are depressed, you are living in the past. If you are anxious, you are living in the future. If you are at peace, you are living in the present." - Lao Tzu
(3:00) - Josh quote: “Inspiration is for amateurs, the rest of us just show up and get to work.” — Chuck Close
(4:10) - What has us excited or intrigued
(9:45) - Where we're at in our journey
(10:45) - Kyle's background on fitness
(14:40) - Client shoutout: Deanne- Down 18lbs, 4 inches off the waist, originally had a goal of weighing in at 130 (weighing in at 124 now)
(16:40) - Question 1- What supplements would you recommend after protein if you’re on a tight budget?
(23:30) - Question 2- How do I know if I am overtraining?
(27:15) - Question 3- Favourite high protein snack?

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

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Visit www.colossusfitness.com to learn more about our guaranteed online coaching service.

Summary of episode:

While we’ve both successfully undergone many shred phases, we wanted to shed light on some important factors to get success right away, and allow it to compound.

Listed points:

1- Actually FULLY commit/Don’t allow any reason for you to push it back.

-Half in and half out is one of the worst things you can do.

-How you start is incredibly important

2- Start by making changes that aren’t insanely drastic.

Ex- for breakfast, cutting out a bit of add ons to my greek yogurt.

Afternoon snack being switched out, less toppings on turkey burger, etc

-People tend to overcomplicate it thinking they need to start eating entirely different, when this really isn’t the case.

3 - Don’t be afraid to ask for help.
-Check out our website and fill out a form. We’ll take care of you

4 - How much do you want to lose?

-I find this a better metric than how long it should be. Both can work, but the timeframe may be skewed a bit.

5 - Schedule in more movement.

-We’re doing the water walk, 1 hour aiming for 3x a week on top of everything else.

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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➢ DM “Skinny fat” to our Instagram @Colossusfit
➢ Follow us on Instagram for daily content- https://www.instagram.com/colossusfit/?hl=en

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 how to improve your body shape, get motivated, and develop long term discipline.

(1:00) - Kyle quote: “You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.” —Michael Phelps
(4:20) - Josh quote: "Care about what others think and you will always be their prisoner." Lao Tzu
(7:00) - What has us excited or intrigued:
(14:15) - Client shoutout: Coach Lauren
(20:35) - Question 1- How to build good body shape? I look good in a sweater and joggers. I have wide set hips and am skinny in my arms and legs but I have a pudgey stomach. I heard you guys talk about skinny fat before and that is exactly my issue. How can I fix this fast?
(27:05) - Question 2- How can I get more motivated?
(32:05) - Question 3- How can I build long term discipline?

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

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➢ Jasons Instagram @ Wilkinsontraining
➢ DM us “transformation” if you're looking to work with us and have coach Jason by your side.

Jason is Josh's brother and one of the incredible coaches on our team. He has helped so many amazing people in our program. Some have even lost up to 120lbs which is awesome. In today's episode we have him answer some questions on how to see more results in your fitness journey.

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ DM us “Lean” to Instagram @‌ColossusFit
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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 how to lose fat without dieting, how to stay consistent with working workouts & the Colossus Fitness origin story.

(0:00)- Special Offer
(0:45) - Intro
(1:20) - Kyle quote: “In life, you cannot change your life unless you change something. If you always do what you always did, you’ll always get what you always got.”
(3:35) - Josh quote: "We have come to a point where common sense is now viewed as a revolutionary science. ie- that walking in a forest is good for you, exercising is good for you, whole foods are good for you, sitting in front of a screen all day is bad for you, etc. Living far away from how we were meant to live our lives by nature, is one of the main reasons for modern distress."
(7:10) - What has us excited or intrigued
(15:50) - Client shoutout: Justis
(17:15) - Question 1- How can I lose fat without dieting?
(25:20) - Question 2- Ive been struggling to get my morning workout in. Sometimes I sleep in, others I just dont feel like going. Any tips to help out with this?
(30:15) - Question 3- I’m new to the podcast and love what you guys are doing. I’ve definitely developed a passion for fitness, and am super curious how you guys got started. I’ll be honest, I still don’t know a ton about you guys, but I saw you have a big following with your youtube channel & Instagram. Curious to hear your story!

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

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➢Dm us “Fat Loss” on IG @‌ColossusFit , 3 more spots opened up.

Summary of episode:

The goal of this episode is give you higher level nutrition strategies that will actually make a difference on your journey.

It’s so easy to focus on meal timing, type of diet etc that won’t actually make much change on your journey, but this should absolutely help.

1- Focus on calories in vs. calories out

This one isn’t quite as easy as it sounds, or the other tips but definitely the most important. So many variables come in between watches lying to us, food labels, etc.
Aim to use measuring cups, food scales, and track everything for maximum accuracy.
Big takeaway- Keep track of the data and you’ll notice trends.

2- Don’t sweat the small stuff.

Most companies will attempt to get you to part with your hard earned money by using enough scientific terms and big words to make you focus on small stuff so they can sell you fad diets, or supplements.
95% of people spend most of their time focusing on the last 5% rather than focusing on what really matters: consistency, adherence, hard work, sustainability, and tenacity. Don’t let your self get suckered.

3- Focus on food density

Simply put this means that there are low calories in large amount of food. Low energy density means there are few calories in a large amount of food.
Easy way to help feel fuller on fewer calories.
Some examples- Water, Fish, Lean meat and poultry, brown rice, sweet potato, basically all veggies, low fat popcorn, etc
Here's a quick example with raisins and grapes. Raisins have a high energy density — 1 cup of raisins has about 480 calories. Grapes have a low energy density — 1 cup of grapes has about 104 calories.

4- Aim to snack less or minimize snacking

The more used to doing this, you’ll always be looking for food around the house and just eat a bunch of randomness, especially when hungry.
I prefer 3 solid meals with 1 solid snack.

4.5 Eat at roughly the same time as usual if possible.

5- Pre log and plan

One of the most underrated strategies to help you succeed and stay on track.
If you’re reactive vs. proactive, you’ll be highly misguided.

6- Learn to be okay eating the same foods

It’s been said that we make 200 decisions related to food a day, by eating more of the same foods, we can help minimize that.
An easy way to help this remembering all the benefits of the food that you’re having and all the great stuff it will do for your body.
Within each meal, ask yourself - what value is this added for me, or what purpose?
This teaches you to learn A LOT vs. blindly following a meal plan and allows you to build up the habits.

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ DM “Fat Loss” to @‌Colosssufit to learn how to lose 20+ lbs in 90 days guaranteed
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en

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 how to accelerate fat loss, training for your body-type and improve connection with your muscles.

(0:00) - Intro
(0:40) - Kyle quote: “Nobody cares, work harder.”
(2:35) - Josh quote: “You can’t start a fire without a spark.”
(6:10) - What has us excited or intrigued
(10:15) - Where we are at in our journey
(13:15) - Client shoutout: Darren
(16:20) - Question 1- I’ve heard about different bodytypes like ectomorphs and such, should I be taking this into consideration when I make a program and training style for myself
(23:30) - Question 2- How can I get more connection with my muscle when I workout? I always get crazy pumps for my back but I never feel the burn with my glute training
(30:15) - Question 3- How can I accelerate fat loss? I have lost 4lbs my first week cutting but nothing past that and it has been 4 weeks.

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➢ Check out our website to get the results you deserve www.colossusfitness.com

In this episode we work through some of most common pet peeves that many gym-goers share. This is a laid back episode that I’m sure you can all relate to, and maybe even learn from.

It really isn’t rocket science, and you’ll notice the biggest underlying theme here is respect and knowing you’re not the only one there.

Listed points:

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ DM “Glute Gains” to @ ColossusFit on instagram to apply for our custom online fitness coaching program.
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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 how to grow lagging muscle groups, if you can grow muscle while running & whether cables or machines are better.

(0:00) - Intro
(4:50) - Josh quote: "First forget inspiration. Habit is more dependable. Habit will sustain you whether you're inspired or not." - Octavia Butler
(6:23) - Kyle quote: “Exercise because you love your body, not because you hate it."
What has us excited or intrigued
Client shoutout: Marc
(13:40) - Question 1- How can I grow a lagging body part? When I started training glutes I was happy and started to see progress, but that has since stalled and I haven’t seen progress in over a year. Please give me tips to help! I workout 5 days a week and eat really healthy, recovery is great, what else can I do?
(23:45) - Question 2- I actually do have some questions. I am currently training for a marathon and hopefully a triathlon. I still want to build and keep my muscle while I’m training. Is that still possible? I want to get super toned.
(29:15) - Question 3- I love machine training but hate working out on the cables. Do I need to use cables to see progress or are machines totally okay?

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

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Learn more about our coaching program: https://colossusfitness.com/

Summary of episode: This episode is created to give you tips and strategies to continue seeing results after you've achieved your goal.

High level discussion points:

Don’t soften up. Set bigger better goals.
-Set goals, achieve them, clap for yourself, set bigger goals - there is never a point you’ve made it, the journey is the destination
-Use mini challenges and tune ups
-Have accountability
-Continue with what's working
-Be okay with the boring work

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➢ DM us on Instagram “case study” @‌ColossusFit (4 spots)
➢ Follow us on IG- https://www.instagram.com/colossusfit/?hl=en
➢ Video hack for hard gainers- https://www.youtube.com/watch?v=5sZ4LWhpbO4&list=PL8OM5ZzYjzbBmsisqNwd_6LtqJTGGP9jn&index=3
➢ Budget friendly bulking foods- https://www.youtube.com/watch?v=ZMZrcPU8Acw&list=PL8OM5ZzYjzbBmsisqNwd_6LtqJTGGP9jn&index=4

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 how to actually lose weight, tips for hard gainers & how to navigate a busy gym.

(0:00) - Intro
(2:00) - Josh quote: "A man’s emotions are what define him, and control is the hallmark of true strength. To lack feeling is to be dead,
but to act on every feeling is to be a child.”
(4:50) - Kyle quote: “All you have to do is show up.” These words are so simple but they’re so much truer than most people realize.
(6:30) - What has us excited or intrigued
(11:30) - Client shoutout: Jennie - 17lbs down / 5” on waist
(13:30) - Question 1- My gym is super busy, and no matter what I can’t seem to get the machines I want to. For my routine, does the workout order matter?
(23:15) - Question 2- I’m doing well with my nutrition, but can’t seem to get weight off. Any reasons why that might be? I don't have measuring cups or a food scale if I'm being fully honest, tracking can honestly be challenging to keep up with a busy life
(31:10) - Question 3- I heard you talk a lot about fat loss, understandably so. Curious if you have any tips for those struggling to gain muscle. I’m a hard gainer, and no matter what I do I can’t seem to gain weight/muscle.

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DM "Help" To lose fat and gain muscle and see faster results than ever before with our 1/1 online fitness coaching

Summary of episode: In today's episode we give you seven tips to stay on track while on vacation.

It’s no doubt that it’s hard staying on track while travelling, on vacation, etc.

In this case we’re specifically referencing things we did to stay on track and succeed while travelling for a few days, having friends up at our air b and b, etc.

Obviously these tips aren’t for applicable for an all inclusive trip, but can apply to majority of other travels.

Listed points:

1- Have a plan (think ahead). Pack snacks, plan meals, pre log calories. Plain and simple, go in with a game plan.

2- Head to a grocery store as soon as you can and stock up.

3- Look for solutions, not excuses. Just because you're traveling doesn't mean you can't get it done.

4- Aim to eat bigger healthier meals and limit snacking (unless packed protein snacks)

5- Walk as much as you can. Best way to explore different areas.

6- Check out the gyms asap. We went to powerhouse right away and got a lift in. Josh got day passes and other cool gyms

7- Go in with a positive mindset that you WILL Succeed and can vs “oh I usually fail” or “this is going to be hard i cant do it”

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➢ DM us “BODY RECOMP” to lose fat and build muscle at the same time. Spots are limited.
➢ Follow us on IG- https://www.instagram.com/colossusfit/?hl=en
➢ Body recomp full episode- https://open.spotify.com/episode/2fkmXxtC6YTw5EGmbb4bW1?si=Fq3R1sGsTc-HjDI_jYFJKw

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 how to build muscle & lose fat, overcome gym anxiety & avoid diet burnout.

(0:00) - Intro
Josh quote: "Take care of your body. It's the only place you have to live." - Jim Rohn
Kyle quote: “If what you're doing is working, keep doing it, if it's not then change it”
What has us excited or intrigued:
Shoutout: Josh
Where we’re at in our journey?
(18:30) - 1- How many days a week should you be strength training to lose fat and gain muscle? Vs. Cardio - Erika
2- How do you get over gym anxiety? -Kyla
3- How to navigate cal def/ macro goals without getting burnout specially if u are picky eater? -Alyssa

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DM us “real results” to apply for coaching

Summary of episode: In today's episode we go over the biggest gym mistakes you're probably making and how to avoid them so you can make more progress in the gym.

Listed points:

1- Too short or too long rest periods

2- Not doing enough of the harder movements - dead’s, squats etc. Just doing curls and quad extensions and chest work

3- Complicating your workouts for no good reason. Supersetting random stuff too much, not allowing for proper overload. Bench and dips example- both done poorly

4- Not actually being consistent enough in the gym. Only going when life is perfect

5- Too much cardio, too little lifting

*dm us “real results” for just that, real results.

6- Not progressing with weights and using the same weight forever

7- Not neglecting what you know you need to do

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➢ DM us “Tight Tummy” (4 people) if you want to have your life changed this year and the confidence you deserve.
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➢ Get our supplement guide FREE- https://colossusfitness.lpages.co/free-supplement-blueprint-final

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 how to get a flat belly, if fat burners work, and how to get your family into fitness.

(0:00) - Intro
(0:55) - Kyle quote: “There is no passion to be found playing small - in settling for a life that is less than the one you are capable of living. Nelson Mandela
(5:00) - Josh quote: "Your life does not get better by chance, it gets better by change." - Jim Rohn
(7:55) - What has us excited or intrigued
Client shoutout: Tiffany
Where we’re at in our journey?
Question 1- I have a goal set of having a flat tummy, especially with a destination wedding I’ll be attending this coming summer. What are some tips and tricks you recommend that will help me out? - Joanne
Question 2- Do fat burners really work? - Sydney
Question 3- I really want to get the people around me on board with fitness because I know it will not only help them, but myself as well. Any thoughts or suggestions here? - Steven

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

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KEY WORD: DM “New Year” to learn more

Summary of episode:

It’s that time of year where people will be searching for the best diet to follow, and very likely begin doing things that won’t last more than a few days, or a few weeks.

There are so many ways to get you to your end goal, and no single right way.

Instead of telling you what to eat or what diet to follow, we wanted to share some points for you to think about.

Here’s what to stay away from:

Cutting out all fun foods
Extreme calorie restriction (starving constantly)
Going from 1 to 100 (likely won’t last)
An approach that won’t last (keto, meal plan, etc)
Quick fixes

Here’s what to lean into:

Long lasting habit challenge
Eating more protein
Keeping track of calorie intake and make changes as needed
More satiating and whole foods
A diet that allows you to succeed on the toughest days

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ DM “NEW YEAR” Last change to join today’s challenge ($5000 in prizes)
➢ Follow us on IG- https://www.instagram.com/colossusfit/?hl=en

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 quick healthy eating tips, how to be more active during the day and improve mental health.

(0:00) - Intro
(1:05) - Josh quote: “It’s our responsibility to show up to the colosseum of life prepared for battle.” - Running in the rain, rain was his excuse today, instead he did it and took responsibility
(4:13) - Kyle quote: "Life is 10% what happens to you, and 90% how you react to it."
What has us excited or intrigued:
Where we’re at in our journey?:
(13:00) - Client shoutout: Shoutout to top 2023 transformations
Question 1- What are some healthy eating tips to improve my diet?
Question 2- How can I incorporate more physical activity into my daily routine?
Question 3- What are some ways to manage stress and improve mental well-being?

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

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DM "Challenge" to @colossusfit 3 discounted spots available

Summary of episode: In today’s episode I cover my top lessons I’ve learned from reading 52 books this year. Kyle provides additional feedback and insight to each lesson.

I wanted this episode to be powerful, so although I could have included one lesson from each book. I broke it down to be memorable and effective. If you want a part two, please let us know.‌

Listed points:
1.Reading is powerful

Being present
Don’t be afraid to take on giants
Achieving your potential - Doing The Work
Having personal impact
Personal Finance
Think decisions through
Emotion and relationships
Personal health
Experiences and living a quality life

Best thought provoking: The Almanac Of Naval Ravikant

Best mindset: Discipline Equals Freedom - Jacko

Best finance: Psychology Of Money - Morgan Housel / Die With Zero - Bill Perkins

Best fiction: The will of the many james islington

Best fiction series: Red Rising Saga

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➢ DM us “Christmas” to @ ColossusFit on instagram for a special deal on premium online fitness coaching where we guarantee that you will achieve your dream transformation.
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en

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 the best type of cardio, how to succeed with your goals & what we would tell our younger self.

(1:08) - Josh quote: “Man is made or unmade by himself.”
(4:55) - Kyle quote: “Everyday that you wake up, remember that someone else didn’t. You are alive for a reason”
(6:55) - What has us excited or intrigued
(12:30) - Client shoutout: Yong
(14:30) - Question 1- I find that I dread using the cardio machines at the gym and also often run out of time after my strength training is done. What are your thoughts on this and how to work around my problem? - Sarah
(21:10) - Question 2- As I reflect back on this past year, I noticed I was only about 50% in. I’d do a couple great weeks of work then couple weeks off. Any suggestions or tips to set me up for success for this upcoming year? - Joseph
(25:45) Bonus Question - What would you tell your younger self? Omar

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KEY WORD: “NEW YEAR CHALLENGE”

Summary of episode:

In today's episode we give you 10 challenges you can add to your life to become a fitter, healthier and happier version of yourself in 2024.

Around this time of year we actually do this and it’s been great.

1- Drop one vice/thing holding you back.
2- Evaluate your circle. 4 quarters is better than 100 pennies.
3- Encourage more feedback from others.
4- Allocate more time to be creative.
5- Invest in yourself. Your knowledge, courses, books, coach, etc.
*DM “CHALLENGE” to work with the best before prices go up.
6- Re-evaluate and develop a morning routine you can consistently do.
7- Invest In your sleep routine and sleep space
8 - Plan a getaway/trip of something you’re looking forward to.
9 - Take a daily media break. Even 20 min break when you get home
10 - Go one more & go above and beyond

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ Get your free form guide - http://bit.ly/FormCheatSheet
➢ Subscribe to our podcast channel- https://www.youtube.com/@fithealthyhappy/videos
➢ Apply for coaching to our IG @ColossusFit w/ the keyword "Challenge"

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 AI workout apps, easiest way to improve form, Kyle's secrets to success and so much more.

(0:00) - Intro
(0:47) - Josh quote:
“Discipline is doing what you hate to do, but doing it like you love it.”
“You have to be your best self when you’re the least motivated.”
(6:15) - Kyle quote: “Sometimes the thing you wanted to happen is the best thing that never happened” - The Rock
What has us excited or intrigued
(18:20) - Client shoutout: Josie
(22:10) - Question 1- Rapid fire questions for Kyle
(36:00) - Question 2- What is the easiest and best way to improve my form?
(41:50) - Question 3- Great episode I always save your tips and has help me greatly. Question what you think about the AI workout apps? What do you recommend if any? (43:55) - 3.5 - I don't make my own program but rather follow a few different ones but at my own schedule. Will this work? Mostly due to my work. Thanks.

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KEY WORD: 'Challenge” (last chance)

Summary of episode: This podcast is inspired from someone that recently messaged us saying their hunger was out of control. No matter what they did. Here are a few tips that can help you with this.

‌

1- Eat Mindfully

Pay attention to what and how much you're eating. Avoid distractions like watching TV or using your phone while eating. Chew your food slowly and savor each bite.

2- EAT BETTER FOOD!!!

Prioritize protein, eat enough fibre & drink lots of water

3- Understand the difference between tolerable and intolerable hunger

4- Get rid of the liquid/empty calories

5- Cut out the mindless snacking & have regular consistent meals

As Huberman says, “eat like an adult.”
Eating regular, balanced meals and snacks can help stabilize blood sugar levels and prevent extreme hunger, which can lead to overeating.

6- Manage Stress & Get Enough Sleep

Lack of sleep can disrupt hunger hormones, leading to increased appetite. Aim for 7-9 hours of quality sleep per night.

Listed points:

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢DM “Challenge” to our IG @‌ColossusFit (5 spots available)
➢ Follow us on IG- https://www.instagram.com/colossusfit/?hl=en
➢Subscribe to our youtube- https://www.youtube.com/watch?v=1whj3gmz7vU

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 new years resolutions, pushing through a plateau and so much more.

(0:00) - Intro
(0:40) - T-shirt giveaway winner
Josh quote: “Discipline is not a one-time event, it’s a lifestyle.”
(7:55) - Kyle quote: “You are rewarded in public for what you do in private”
What has us excited or intrigued:
(16:30) - Client shoutout: Alexx Dans
Where we’re at in our journey?
(19:20) - Question 1- I’m looking to get started on my goals for the New Year but not really sure where to start. I know you guys say not to wait to the 1st, but any advice or tips to goal set properly would be great. I don’t want to set myself up for failure going into 2024. - James
(19:05) - Question 2-Advice to push through a plateau? - Angelos
(33:05) - Question 3- Rapid fire Q’s for Josh

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

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DM “challenge” to @Colossusfit to join our new year challenge with over $5000 in prizes

Summary of episode: In today's episode we go over the secrets to getting super fit in 2024.

Listed points:

1- Start executing on your goals now & have BIG goals

2- Create a circle that is also fit, healthy & happy

3- Have a coach

4- Choose fitness when stressed, need to 'escape' or go through tough times

5- Plan ahead- gym membership, meal prep service, thursday night volleyball?

6- Be willing to sacrifice what you want now for what you can get later. (delayed gratification)

7- Look for reasons not excuses

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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➢ DM “Challenge” to @ Colossusfit if you want to remove 10lbs of fat and replace it with 10lbs of new muscle with our new years challenge.
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en
➢ Watch this episode on Youtube- https://www.youtube.com/watch?v=anVtsU9hagU

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 if you should take creatine, how to bounce back from a bad day/week, how to get stronger.

(0:00) - Intro
Josh quote: If you want to build a ship, don’t drum up the men to
gather wood, divide the work and give orders. Instead,
teach them to yearn for the vast and endless sea.
—Antoine de Saint-Exupéry
Kyle quote: Mike Tyson: "Discipline, doing what you hate to do, but do it like you love it.”
What has us excited or intrigued:
Where we’re at in our journey?
Client shoutout: Jorge
Question 1- Should I take creatine? I’ve heard a lot about the benefits but I’m not sure if it’s for me. Also, what type is best?
Question 2- I messed up over thanks giving and I can’t get back into my groove, what should I do?
Question 3- How can I increase my strength? I am so weak it feels and I can’t seem to make any meaningful progress?

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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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KEY WORD: Dm “next level” to my instagram @‌ColossusFit

Summary of episode: In today's episode we give you seven new habits to become unstoppable in life.

This episode we created from a personal list I made recently on things I need to improve on to become unstoppable.

Especially as the season changes, it’s important to stay dialed in with routine; and smaller things that could drag you down.

This episode is about full transparency and reflection. How can we become better?

Listed points:

Education > entertainment ratio improved.
No more mindless scrolling
More optimal morning routine
More dedicated deep work/silent time to yourself
Focus and remember goals
Ask yourself, what’s missing?
Pay attention to who you interact with

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ DM us “CYBER MONDAY” to IG @‌Colossusfit (opened up 5 more spots)
➢ Follow us on IG- https://www.instagram.com/colossusfit/?hl=en

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 how quick you should start to see progress, tips to work through an injury and so much more.

(0:00) - Cyber Monday offer
(0:45) - Intro
(6:00) - Josh quote: “Health is not valued until sickness comes.”
(9:20) - Kyle quote: “You do not get in life what you desire; you only get what you deserve”(10:30) -What has us excited or intrigued
Client shoutout- Kaitlyn
(16:14) - Question 1- How long after starting a new diet and workout program can i expect to see results? - Christine
(20:40) - 2- a) How to stay fit when getting a hip replacement? - Eryn.
b) How do you work around an ankle injury safely? - Erika
(26:20) - 3- What makes you want to help others? - Nelian

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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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DM “Black Friday” To @ ColossusFit for an incredible discount on online coaching

In today's episode we go over eight foods that help you lose fat for good!

*Remember, eating specific foods are not going to be the reason you lose fat, but they are going to help you make that process easier.

When it comes to fat loss, it's important to focus on a balanced and nutritious diet rather than individual "fat-burning" foods. Here are some foods known to support weight loss:

Listed points:

1 - Vegetables - Replace snack foods

2 - Lean meats

3 - Fruits: These are often low in calories and high in fiber, vitamins, and minerals, helping you feel full while maintaining a calorie deficit.

4 - Whole Grains: Opt for whole grains like quinoa, brown rice, oats, as they are more nutritious and provide long-lasting energy.

5- Healthy Fats: Include sources like avocados, nuts, seeds, and olive oil, which promote satiety and support overall health.

6 - Greek Yogurt

7 - Skim milk, which can provide calcium and protein while being lower in fat.

8 - Tea, Coffee, Kombucha, diet drinks, sparkling water

‌

Listed points:

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ DM “Beach Body “ To @ ColossusFit to level up with my fully customized one on one online coaching 🔥 (3 spots)
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en
➢ Past Thanksgiving episode- https://open.spotify.com/episode/0DUKdIEW2EqqM1CFudyWQ2?si=99815b05e4be49c3
➢ Seperation Season podcast- https://open.spotify.com/episode/5rb3ie0b6acf8scVHqNlAc?si=d67d7771b87d4d7c
➢ Tony Robbins motivation video- https://www.youtube.com/watch?v=_fLl9aMkdqA

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 Thanksgiving tips, stop muscle soreness & how many calories you need to eat.

(0:00) - Intro
(1:55) - Josh quote: “Nothing will work unless you do.”
(4:00) - Kyle quote: “Hard times create strong men, strong men create good times, good times create weak men, and weak men create hard times.”
(7:20) - What has us excited or intrigued
(18:50) - Where we’re at in our journey?
(22:40) - Client shoutout: Mollie
(25:40) - Question 1- How many calories should I eat? I am so lost with what to do?
(30:20) - Question 2- How to stop muscle soreness?
(34:10) - Question 3- I have been on my fitness and health grind but am so nervous for thanksgiving, I ALWAYS go off the rails. What are your tips?

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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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DM “RESULTS“ to @ColossusFit to start your 1/1 coaching journey to achieve your guaranteed transformation!

In today's episode we go over 8 common fitness excuses and how to avoid them.

Listed points:

“You can have results, or excuses, not both.”

“Excuses only sound best to those making them.”

When you spend time looking for excuses, it’s SO easy to find them.

It’s hard to hear, but no one really cares about excuses. Yes, there will always be factors and reasons, but that’s completely different.

‌

1- “I don’t have enough time” or “I’m too busy”

If you’re close minded, it’s just never going to work.
What do we prioritize? We will always find ways to make time for everything we prioritize.
-all sorts of excuses around being busy.
-I have no time. Work is killing me. My kids sports are taking up all my time.
- Not going to dive into each one specifically, but everyone is busy in their own ways

2- “I have no energy to workout/ am always tired”

You will 100% begin to have more energy always when you begin to exercise/eat healthy

3- “I’ll do it later, or at a better time.”

No more procrastinating, now is the time.
"The best time to plant a tree was 20 years ago. The second best time is now."

4- “I’m getting too old, everything goes downhill at ___ age”

Your mind is a powerful thing.

5- “It’s all too inconvenient for me”

Some people may claim that their gym or workout location is too far away or inconvenient to reach.
Or meal prep is too hard and takes to much time.
“'If you do not make time for your wellness, you will be forced to make time for your illness'

6- “I don’t enjoy any of it, I’d rather do other things I like.”

Sad reality is that’s not how life works, we can’t do everything we love 100% of the time.
Tips for making it more fun, exciting, etc

7- “I just don’t know what to do.”

So much misinformation out there.
Follow the right people, especially on IG
Let us take care of you, dm us “results”.

8- “I don’t have motivation to do anything.”

Can’t rely on just motivation
Find a deeper why to help you out. Keep up Kids? Vacation? Strong until 80 years old? Find a DEEP why.

‌

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢We're looking for 5 women who want a tight, toned tummy WITHOUT Restrictive diets that suck the joy out of life… Guaranteed! DM us “Ready”

DM “Ready” To @ ColossusFit on Instagram if you want a tight, toned tummy WITHOUT Restrictive diets that suck the joy out of life… Guaranteed!

➢ Youtube video of this podcast- https://youtu.be/Ec0l441GncI
➢ How to properly cable oblique twist- https://www.youtube.com/watch?v=7eCm3WQgzmI&t=257s
➢ How to landmine oblique twist- https://www.youtube.com/watch?v=wpfYRQGYVm4&t=3s
➢ Ab training episode

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

(0:00) - Intro
(2:50) Kyle quote: “The odds of you being born are 1 in 400 trillion And yet, with those incredibly low odds, you are here. That’s something worth being grateful for.” - coach KG
(4:50) - Josh quote: "You got to be the champion before you become the champion."
(8:05) - What has us excited or intrigued(14:45) - Where we're at in our journey
(16:56) - Client shoutout: All our amazing success stories and clients
(19:55) - Question 1- “Hey guys, I’ve been listening to your podcast for about a month. I’ve started from the beginning and made my way up to the 200 hundreds. Love listening to you guys, I moved from Toronto to Vietnam so it’s nice to keep connected to home. Haha so my question is, How can you tell if you’re losing body fat percentage vs muscle. Without using a calliper.” - Savio
(25:50) - Question 2- Hi guys! I’ve heard so many things on obliques definition- weighted Russian twists are bad and make you wider but you said that’s not true. Could you explain more , assuming a lean body fat %? Thx!! - Helena
(28:35) - Question 3- If I just did a 30 minute workout weightlifting four times a week, is that enough with the right weight lifting? - o2bprov31

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

➢Follow us on instagram @colossusfit
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DM “Winter” to @ Colossusfit to build your summer body this winter.

Summary of episode: In today’s episode we go over the tips I use to stay motivated during the winter.

Listed points:

Embrace the change
Transition time don’t lose good habits
Create a routine
Establish meditation routine
Morning walks
Less sun, supplement with vitamin D
Don’t sleep in/ stay up
Set big goals - achieve them with a coach
Avoid food traps
Surround yourself with motivation
Dress for the weather and embrace outdoor activity
When you don’t want to do it, do it anyway.

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ Looking for 5 motivated people ready to get jacked and lean. DM “fat loss” to our IG @ColossusFit
➢ Follow us on IG- https://www.instagram.com/colossusfit/?hl=en
➢Fit dad youtube video- https://www.youtube.com/watch?v=syWlGDhAobc&t=176s

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 how to avoid burnout in the gym and with nutrition, and how to stay fit with a baby.

(0:00) - Special offer
(1:20) - Intro
(2:00) - Kyle quote: “It's amazing what you can accomplish if you don't stop once you start”
(4:55) - Josh quote: Hippocrates: “Let food be thy medicine and medicine be thy food”
Where we’re at in our journey
What has us excited or intrigued
Client shoutout: Matt Lewis
(21:30) - Question 1 - First time listening, I was actually listing while working out, fell off the gym wagon. Do u have any tips or advice for a dad with a new born baby that does not have the time to hit the gym.
(29:45) - Question 2- How do you avoid burnout in the gym?
(34:45) - Question 3- How do you avoid burnout with eating?

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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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Check out our website to learn more www.colossusfitness.com

In today's episode we debunk seven fitness and nutrition myths you may very well believe.

Listed points:

1- Women/men should be training entirely different

Putting this one first cause it’s quite interesting.
So many think women should be doing higher reps, minimal upper body etc
The main differences won’t be the exercises, but the overall frequency. Ex- some women 3 leg days, less chest volume, etc
Some men more chest work, 1-2 leg days
But it shouldn’t be a CRAZY difference like some people think

2- Eating after 7/8/9pm time causes weight gain.

It's not the time of day that matters but the total calories consumed. If you eat more calories than you burn, you can gain weight regardless of when you eat.

CHECK OUT OUR WEBSITE

3- The more you sweat, the more you burn/the better the workout.

Sweating is your body's way of cooling down. It doesn't necessarily correlate with the number of calories burned during a workout.

4- Women will bulk up too much from lifting

This myth has discouraged many women from strength training.
In reality, it's very challenging for women to bulk up like bodybuilders without specific training and nutrition programs. Strength training can help build lean muscle and improve overall fitness.

5- Oatmeal/veggies/cereal/etc is horrible/going to kill you.

6- Low-Fat diets are best for weight loss.

Healthy fats are important for overall health, and low-fat diets are not necessarily the best approach for weight loss.

7- Crunches/other ab exercises are the best way to get abs-

Crunches can help strengthen your core, they are not the most effective exercise for achieving visible abs.
A combination of a balanced diet, full-body strength training, and cardiovascular exercise is more effective.

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @‌colossusfit
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➢ DM “Athlete” to @Colossusfit to start your transformation
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en

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 nutrition basics, how athletes should train and what a deload is.

(0:00) - Intro
(1:18) - Josh quote: Everyone is an athlete. If you have a body, you are an athlete.
(2:45) - Kyle quote: “If it’s not broken, don’t fix it.”
(4:55) - What has us excited or intrigued
(8:10) - Where we’re at in our journey?
(14:20) - Client shoutout: Allison
(19:20) - Question 1- Best lactose free protein?
(21:55) - Question 2- I have a question for you guys that I bet a lot of athletes want to know - I recently switched sports in school and need to tone up for the season? I usually go to the gym, but I find I can’t lean out. - emilyalyonss
(27:05) - Question 3- ❤️ the podcast & even tuned in some old ones. I would love to hear an episode on nutrition & food choices/ideas. True it’s just a piece of the puzzle, but puzzles are easier with the corners in place! - Alice Part Fandal Rogers
(In your guys opinions, what are the basics of nutrition? )
(34:20) - Question 4. Josh and Kyle is was great to hear my name on today's podcast. I have another question for you. What is a deload and when should you take them?

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

➢Follow us on instagram @colossusfit
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➢ Dm “Transformation” to our IG @‌ColossusFit - Opened up 3 more spots from this past Monday episode

➢ Follow us on Instagram-

Instagram (@colossusfit)

After being a coach for 8 years now, and helping 3,500+ achieve their dream physique, there’s a lot to consider.

So often people will tell you that you need to take a new supplement, or try a new diet to succeed, and that’s not true at all.

What’s the difference between someone that sees small changes vs. those that see big changes.

Listed points:

1- Clear goals w/ something always to work towards

-Specific, Measurable, Attainable, Relevant, and Time-bound. (SMART GOALS)

-Those that succeed the most, have more to work towards and are last focused on the goals.

2- Aim to be better in every single area

Hard to hear, but simply starting to workout isn’t going to produce long term, big change.
Dial in the basics- workouts, nutrition, cardio, recovery,

3- Fitness Identity Change

Overall, your mindset towards fitness just completely changes.
Simply becoming a different person that’s lifestyle is focused on living a healthy life, will help you be able to do it without thought.
Choose the healthy options

4- Know your approach. Macros, workouts, cardio days, etc.

-Gameplan will help a ton

5- Accountability

You’ve heard it before, but it will always be true.
Coaches can see around corners, and give you the accountability you need a deserve.

6- Create Reel stakes

Make it real by committing more than just your word. Donation goal
$10k example from Andy Elliot
If it was life or death, would you be able to do it?

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ DM “transformation” to @ColossusFit for a long lasting, true transformation (3 spots for this week)
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en

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 if nutrition or training is more important, how to stay on track over the weekend & so much more.

(0:00) - Intro(0:50) - Josh quote: "Fitness is not a destination, it's a way of life."(5:00) - Kyle quote: “No excuses. No shortcuts. No gimmics. No tomorrows.”
(6:25) - What has us excited or intrigued
Where we’re at in our journey
Client shoutout: Heather
Question 1- I struggle with staying on track during the weekend. I find it’s where I really fall off in all honestly. Any tips or tricks to navigate it? - Steven
Question 2- What’s more important, training or nutrition? I’ve always heard it’s 80% nutrition, and 20% workouts that get the abs. - Donna
Question 3- Hey next podcast can u talk about drop sets please I do these a lot also please comment on HIIT workouts and circuits I tend to do these type of workouts once a week? - Marley

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

➢Follow us on instagram @colossusfit
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Apply to be coached personally by me: https://colossusfitness.com/

In today's episode we go over the worst muscle building mistakes that beginner make and how to avoid them.

Listed points:

Work it takes to gain muscle - it’s hard
Don’t make your own program
Understand nutrition -
Not having a program
Having support and accountability
Being scared to ask advice/ workout with people further along than you
Neglecting Compound Exercises
. Lack of Consistency

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢DM “Real results” for coaching to IG @‌ColossusFit
➢ Follow us on IG - https://www.instagram.com/colossusfit/?hl=en
➢Last youtube video- https://www.youtube.com/watch?v=fows0HSkgZU
➢Squat form video- https://www.youtube.com/watch?v=sbBxvzHwzFU
➢Hip mobility video- https://www.youtube.com/watch?v=GT_rJu2sjO8&t=221s

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 how to improve grip strength, fix muscle imbalances and squat deeper.

(0:00) - Intro
(0:48) - Kyle quote: "The heaviest weight at the gym is the front door." —Ed Latimore
(2:45) - Josh quote: “The magic you’re looking for is in the work you’re avoiding.”
(7:50) - What has us excited or intrigued(16:15) - Where we’re at in our journey?
(23:00) - Client shoutout: Jeremy(25:22) - Question 1- I have a quick question! How do I get my left lat as big as my right one? I don’t have a previous injury and I have been doing unilateral workouts I do one more set each time on my left and I’ve been doing that for a month and nothing seems to change? - Ryan
(29:45) - Question 2- How can I improve my grip strength? I feel like it’s always holding me back? - John
(32:20) - Question 3- How to improve squat depth? Mollie

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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ DM us “Energy” to @‌colossusfit and we’ll help you feel your absolute best day to day, while losing body fat & gaining muscle.

Summary of episode:

In this episode we go over different ways to naturally increase energy levels. Especially with the change in season, these tips can help. We get so many messages from people who have a lack of energy and we want to help change that.

Listed points:

1- Aim to do more of what inspires you

“You often feel tired, not because you’ve done too much, but because you’ve done too little of what sparks a light in you.”

2- Get Adequate Sleep/Manage Stress

Aim for 7-9 hours of quality sleep each night.
Stick to a consistent sleep schedule by going to bed and waking up at the same time every day.
10 hours before bed: No more caffeine. 3 hours before bed: No more food or alcohol. 2 hours before bed: No more work. 1 hour before bed: No more screen time (shut off all phones, TVs and computers). 0: The number of times you hit snooze in the morning.

3- Optimize your routine with better habits

Instead of laying in bed for the first 15 mins, aim to get outside right away
Instead of coffee first thing, wait 60-90 mins
Wake up, lay on the couch, watch tv- gonna train you
Where can do better and improve? Pay attention to this.

4- Consistent Exercise

-Engage in regular physical activity to improve circulation and enhance overall energy levels.

5- Eat a balanced diet

A lot of people don’t realize, but a poor diet can substantially decrease energy levels.
Ex- heavy fast food meal will weigh you down.
Lighter, healthy meal will give you energy and leave you feeling great
Protein helps to stabilize blood sugar levels and provides a longer-lasting energy source. Include sources like lean meats, beans, nuts, and tofu.

6- Do mid-day energy boost activity

Walk

7- Spend 15-60 minutes getting inspired each day

Audio books
Podcasts
Books
Motivational videos

‌

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢DM “Fat Loss” to @ Colossusfit to apply for 1 on 1 coaching
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en
➢Watch this episode youtube- https://www.youtube.com/watch?v=8_vUjU2bGy0&t=316s

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 how to measure progress, get a fitness sponsor & our biggest fitness pet peeves.

(0:00) - Intro
(1:40) - Kyle quote: “Start before you’re ready.”
(3:55) - Josh quote: "The bad news is time flies. The good news is you're pilot."
(6:02) - What has us excited or intrigued(9:50) - Where we’re at in our journey?(16:08) - Client shoutout: Cam
(19:45) - Question 1- How to get a fitness sponsor? I love it and want to get some free clothes and recognition.
(27:55) - Question 2- What are your biggest gym pet peeves?
(34:15) - Question 3- How do you measure progress in your fitness journey?

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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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DM "INJURY FREE" To @Colossusfit on Instagram for a special deal to start your online coaching journey.

➢Our form playlist on youtube-

How to PROPERLY Standing Calf Raise | Tips & Common Mistakes

Summary of episode: In today's episode we go over how you can keep a young and fit body forever and avoid injury and decay. This is a must listen to episode.

Quote: "the old that is strong does not wither, deep roots are not reached by the frost.”

D‌anger areas:
-Knees
-Shoulders
-Back

Listed points:

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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➢ Dm us "Glute Gains" to our IG @ColossusFit (3 spots available)
➢Dog mentality video: https://www.youtube.com/watch?v=aD2OwQE_BG8
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en

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 tips to grow your glutes, how to pick a fitness goal and deal with negative comments.

(0:00) - Intro
(1:25) - Kyle quote: “The most important relationship you have is the one you’ll have is with yourself. Focus on what truly matters.”
(4:18) - Josh quote: “You know what to do, go do it.”
(8:44) - What has us excited or intrigued:(15:45) - Client shoutout: Hayley
(19:25) - Question 1- With fall around the corner, I want to commit to a lean bulk and really grow my glutes once and for all? Any tips? - Joanna
(23:30) - Question 2- How do you decide what to make your fitness goal/goal weight? - Adrian
(29:10) - Question 3- How do you deal with negative comments about how much time you spend at the gym?

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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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DM “LIMITLESS” To @ Colossusfit to work 1/1 with me to create your dream transformation and reach your new potential.

Summary of episode: In today’s episode we give you ten of the greatest mindset changes and tips from some of the worlds best entrepreneurs on how to become limitless in life.

Listed points:

“You know what to do, go do it.”
Train so hard, people think you’re insane - become crazy
You have to re-invent yourself - Reinvent yourself every single day - live your future truth
Be where your feet are
Stop day dreaming, instead dream and take action. life is the gap beetween b and d. Decide the life you want to live and then say no to everything else. Dont feel bad aspiring to live a big life. “If I have a dream I must create a vision, and if I have a vision I must execute”
Every day collect wins
The truth is the starting line, tell yourself exactly who you are. The haunting voice is trying to guide you.
Be good at macro losing so you can macro win
Go one more
Step 1: Go home and write your vision out on paper.
Who are you to not think you can live without limit?
‌
Step 2: decide how you will spend your time to accomplish that vision.
‌
Step 3: Decide on your dream team - who will you help, and who will help you?
‌
Step 4: Decide on the date and time you will make this reality. Don’t be afraid.

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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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 how to stop obsessing over counting calories, get your morning workout in & saving calories for the weekend.

(0:00) - Intro

(3:00) - Josh quote: "You cannot show up today and expect yesterday's results."
(6:40) - Kyle quote: "How many success stories do you need to hear before you create your own?"

(11:50) - Weekly thoughts

(20:00) - Client shoutout: Grecia

(22:45) - Question 1- I listened to your podcast about binge eating from 2018, which I found super helpful. Would you be willing to talk about obsessive calorie counting? I feel like it consumes all aspects of my life. With every food I see, calories is the first thing that comes to my mind. How can I fix this? Jackie P

(33:00) - Question 2- I know I should be getting my morning workout in, but often have a hard time getting up and out of the house? Any tips to help with this?

(36:35) - Question 3- Whats your thoughts on counting calories weekly and saving some for each day for the weekend?

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

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DM “Fat loss” to @ Colossusfit on instagram to start your 1/1 coaching journey!

Summary of episode: In this episode we cover the overall best diet for long term fat loss.

Remember, there is no one way to get to your goal, but there certainly are ways that will get you there more sustainably.

*The best diet is the one you can consistently follow.

Harder and less sustainable- Keto, juicing, meal plan, etc

Bit easier & better- Intermittent Fasting, Mediterranean

Best- Flexible dieting

What is flexible dieting?

Also known as "if it fits your macros" (IIFYM)

The central idea behind flexible dieting is that you can achieve your health and fitness goals by paying attention to the quantity and distribution of these macronutrients in your daily diet while allowing for some flexibility in your food choices.

Best way to approach would be 80/20 or 90/10. Could even go 95/5, there’s no right way.

Benefits:

No food restrictions: No food is “off limits” or considered “bad”, which helps with long term sustainability
Individualization: This approach acknowledges that everyone's nutritional requirements are different.
Long-term sustainability: By allowing for flexibility and not completely eliminating certain foods, it can be easier for some people to adhere to this eating style over time.
Food variety: This approach encourages people to consume nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains, but it also allows for occasional indulgences in less nutritious foods if they fit within the daily macros.

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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 why you aren't seeing results in the gym, full body workouts and if you should track your food raw or cooked.

(0:00) - Intro
(0:27) - Josh quote: “This is such a short and precious life that it’s really important that you don’t spend it being unhappy.”
(7:25) - Kyle quote: “Most failures are one-time costs.
Most regrets are recurring costs.
The pain of inaction stings longer than the pain of incorrect action.” — James Clear
(9:15) - What has us excited or intrigued(14:15) - Client shoutout: Steven
(17:20) - Question 1- I tend to get over zealous when I start working out and go too hard. How do I know I’m lifting enough weight without over doing it and being too sore to workout the next couple days? - Kaitlin K9 Trainer
(24:20) - Question 2- Does it matter much weighing raw food vs cooked food - Evan Yano
(29:30) - Question 3- I do have a question for you actually. What are your views on full body workouts. I know they can be considered beginner style but I know a lot of intermediate lifters use it too. I have tried a lot of styles but thought I’d give the full body 3 days a week a shot?

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

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➢Apply to get your Polished Physique: https://colossusfitness.com/

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DM keyword “COACH” to @ colossusfit to apply for our guaranteed results online fitness coaching

Summary of episode: In today’s episode we are going to go over how much protein you should be eating to achieve optimal gains. Why you should be eating protein. Then also we will cover how much protein you can eat per meal.

Listed points:

What is protein and what does it do?

“Protein is an important part of a healthy diet. Proteins are made up of chemical 'building blocks' called amino acids. Your body uses amino acids to build and repair muscles and bones and to make hormones and enzymes. They can also be used as an energy source.”

Simply explained:

-Protein helps build muscle

-Protein helps maintain muscle in deficits

-Protein is an energy source

-Protein is the most satiating

‌

How much protein to eat in a day?

-1/g per bodyweight is best measure

-1.25/g upper end (unique examples some people need more and examples of protein quality) ← would aim for this if vegan / vegetarian

-Benefits for more protein deep in a cut

-Rule of protein for goal you want to be (This metric accounts for lean mass)

-What if you have too much? Body will use for other functions or energy - if you love it you can eat more.

-Kidney argument - if you have kidney problems talk to doctor but you would have to eat a lot

‌

How much protein per meal?

-Divide into four meals to maximize muscle building

*3 meals come close to achieving this but not as much as 4, going over 4 to 5 or 6 seems to have no benefit

100lb male: 25g

200lb male: 50g

What if you have too little? Make it up next meal

What if you go under in a day? Get back on track and try to be more consistent

‌

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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 how to do a lean bulk, what mini cuts are and how to deal with cravings during PMS.

(0:00) - Intro
(1:15) - Kyle quote: “Complexity is the enemy of execution. Aim to keep it simple and stick to the basics to set yourself up for success.”
(3:05) - Josh quote: “You pray for rain, you gotta deal with the mud too. That's a part of it.”
(6:05) - What has us excited or intrigued
12:08) Client shoutout: Daniel Wilson
(14:30) - Question 1- I was wondering if you could talk about mini cuts. I want to cut 3 pounds but I’m not sure if I should jump into a deficit or slowly decrease my calories. Also, should I reverse diet after a mini cut? Thanks so much you guys!" - Rachel
(20:15) Question 1.5- What would you recommend for people who have fallen off for three weeks or so? A mini cut would be useful? Go back to maintenance?
(24:04) - Question 2- Do you have any recommendations/tips for craving and different body needs during women’s period? - Michaela
(28:19) - Question 2.5 What tips do you have for cravings in general?
(31:35) - Question 3- I’m focused on building more muscle.I’m quite lean now so now trying to really define my abdomen and my arms, I want capped shoulders. I guess my main question is how do I stay lean while trying to see muscle growth? - Amalia

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

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DM “Level Up” to @‌colossusfit if you’re tired of having an average body.

In today’s episode we give you the eight essential habits you need to become ultra fit.

Listed points:

Look at your entire journey (Stool) *You will not be ultra fit if you neglect this. Average efforts = average results
Workout routine & keep track of it. lot to consider, majority of people don't have a plan to follow. always end up doing less. us rep count, strong, notes, etc.
Nutrition protocol
Gameplan and developing new goals and challenges
Have accountability
Continual learning - challenge what you know always
Develop habits that make it easier to stay accountable to goals
Don’t be all or nothing

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢Fix Your Form Pocket Book: http://bit.ly/FormCheatSheet
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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 how to navigate social events, if soreness equals a good workout whether or not you should take pre workout.

(0:00) - Incredible Offer
(0:39) - Intro
(2:00) - Kyle quote: “Insanity is doing the same thing over and over and expecting different results.”
(3:45) - Josh quote: “Don’t go for bigger goals to get, go for builder goals to grow.”
(4:35) - What has us excited or intrigued
(7:15) - Client shoutout: Chelsea
(8:55) - Question 1- How would you go about navigating social events? I find this is where I struggle the most and I always feel guilty when I “mess up”. Any tips? - Dave
(16:10) - Free Gift
(17:00) 2- Got asked by a coworker what pre-workout I use… 🤔. I said sheepishly “uhhhh I don’t…?? I’ve never really used pre-workouts or supplements in general… 🤷‍♀️”……. Like…should I be? Lol I know this is like the #1 question you guys get…but I guess I’ve never really thought about it. What are your thoughts on this?🤷‍♀️ - Whitney
(24:40) - Question 3- a) I haven’t really experienced much soreness from my workouts, and some days not at all. Is soreness a good measure of whether you effectively challenged yourself / stimulated growth or no?
(29:45) - b) Also, any problem working a muscle group that is still sore from last workout? - Corey

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

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Summary of episode:

These are some important ways to help you get leaner, become healthier and so much more.

You always hear people say eat less, eat healthier, etc but this goes a level deeper. Hope it helps you out!

Stay until the end because that’s when the most important tip takes place!

Listed points:

1- Simply look at and read labels

The amount that you can learn from this is insanely powerful
How much protein? Calories? What’s the serving size? Fibre intake? Sugar content?

2- Embrace a Variety of Colours

Consume a wide range of colourful fruits and vegetables. Different colours often indicate different nutrients, vitamins, and minerals that contribute to your overall health.

3- Slow down your eating/practice mindful eating

Pay close attention to your body's hunger and fullness cues. Eat slowly and savor each bite, focusing on the flavors, textures, and aromas of your food. This can help you eat until you're satisfied rather than overeating.
Smaller spoon, timer, etc

4- Increase fibre intake

Fibre helps maintain digestive health and helps us feel fuller longer. Fiber also helps control blood sugar and lowers cholesterol levels.
Fresh fruits and vegetables, whole grains, legumes, nuts, and seeds are great sources of fibre

5- Prioritize Protein in the Morning

Start your day with a protein-rich breakfast. Protein can help stabilize blood sugar levels and keep you feeling full longer, which may reduce unhealthy snacking later in the day.

*Satisfaction and fullness is an important part of the journey to help you eat the right amount of calories

6- Flexibility is key

Play the long game

7- Plan, plan, plan

Plan balanced snacks. If you snack between meals, aim for snacks that include a mix of protein, healthy fats, and fibre. This combination can help keep your energy levels stable and prevent energy crashes.
Pre logging is everything

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ DM us “fat loss” and we’ll take care of you to our IG @Colossusfit
➢Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en
➢Top Bulking Foods for Muscle Gain (Shown in Grocery Store)- https://www.youtube.com/watch?v=ZMZrcPU8Acw&list=PL8OM5ZzYjzbBmsisqNwd_6LtqJTGGP9jn&index=4
➢ Best Bodybuilding Foods For EXTREME Muscle Gain- https://www.youtube.com/watch?v=AL4Hg5W_vJM&list=PL8OM5ZzYjzbBmsisqNwd_6LtqJTGGP9jn&index=8

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 best foods for muscle gain, non scale victories & mental health in fitness.

(0:00) - Intro
(0:20) - Kyle quote: Self-love is holding yourself to a higher standard than anybody else does
(3:45) - Josh quote: “Yes you should quit, quit quitting.
(6:10) - What has us excited or intrigued
(12:15) - Client shoutout: Mike w/ coach Jason
(15:30) - Question 1- Best food sources for a bulk or to put on lean muscle? - Dave
(24:05) - Question 2- How do you know your mentally getting healthier in your fitness journey and not just physically? Thanks. - Lilah
(28:30) Question 3- I hear you mentioning to weigh in consistently, I find it can discourage me, and I was wondering your logic behind that? - Sarah

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

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Check out our website- www.colossusfitness.com

In today's episode we go over 8 easy steps to improve your confidence in the gym and in life.

1- Self-awareness

Understand your strengths, weaknesses, and areas where you lack confidence. Reflect on past successes and challenges to identify patterns that affect your self-esteem.

2- Positive self-talk

Challenge negative thoughts and replace them with positive affirmations. Focus on your accomplishments and remind yourself of your abilities.

3- Follow through with your actions & make decisions quick

We often lose confidence due to simply not believing in ourselves
Actually do what you say you’re going to do
Practice making decisions quick. Ask yourself what’s the worse that’ll happen. Choosing dinner and buying a house for you. Two very different things.

4- Skill development

example- form videos help with confidence
Acquire new skills or enhance existing ones. Gaining expertise in various areas can make you feel more capable and competent.

5 - Limit comparisons

Comparing yourself to others is an incredibly easy way to kill your confidence.
If this is hard for you- limit social media/who you’re following

6- Presentation

Dress and grooming- When you feel put-together, it can reflect positively on your confidence.
Body language- Maintain good posture, make eye contact, etc

7- Face your fears

Gradually expose yourself to situations that challenge your comfort zone. Each small step you take will help you build resilience and self-assurance.
Isolate your fear. Pin it down. Determine exactly what you are afraid of then TAKE ACTION!

8- Don’t overthink - charisma

Don’t overthink what you said or you do - move on - think back to an embarrassing moment
Listen and learn from everyone

Bonus- Surround yourself with positivity

Spend time with supportive and uplifting people who believe in your abilities and encourage your growth.

Listed points:

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ DM “Body Recomp” to @ ColossusFit to start your body recomp to lose fat and gain muscle at the same time.
➢ Follow us on IG- https://www.instagram.com/colossusfit/?hl=en
➢ Macro hack playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbBmsisqNwd_6LtqJTGGP9jn
➢ Full body recomp episode- https://open.spotify.com/episode/6l4GQ0q367NAibvrwJUMUm?si=93c0e8e17d0840a9

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 how to lose fat & gain muscle, how to do a body recomp, stay active during fall & SO much more.

(0:00) - Intro
(1:13) - Kyle quote: “If it won’t matter in 5 years don’t spend more than 5 mins thinking about it ”
(4:45) - Josh quote: Belief in yourself is overrated. Generate evidence." — Ryan Holiday
(7:45) - What has us excited or intrigued
(12:00) Client shoutout: Victoria
(14:25) - Question 1- How can I stay active and maintain my fitness routine as the weather gets colder?
(20:40) - Question 2- Are Kodiak Cakes, Fibre One and Dave's Killer Bread are good brands?
(26:50) - Question 3- Most of the sauces such as ranch, mayo and other are high in calories and low in protein, do you have any better option to suggestions.
(31:25) - Question 4- How to do a body recomp? I hear you talking about losing fat and gaining muscle at the same time, what is the secret to that?

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

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DM “Strong” to @‌colosssufit to work with us 1/1 get stronger and leaner with our coaching.

In today's episode we give you eight killer tricks to get stronger faster.

Tips:
1) Form first
2) Increase volume of the movement
3) Focus on the movement not the muscle
4) Mental cue
5) Understand how strength works all together
6) Have symmetry (Do unilateral training)
7) Improve grip
8) Follow great programming

Thanks for listening! We genuinely appreciate every single one of you listening.
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DM “tight tummy” 3-4 people to our ig @‌colossusfit

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

Josh quote: “The only way to become more successful than most people is to be willing to do something most people aren’t willing to do.” — Mark Manson

Average efforts = average physiques

Kyle quote: “Easy to spot a yellow car when you are always thinking of a yellow car.
Easy to spot opportunity when you are always thinking of opportunity.
Easy to spot reasons to be mad when you are always thinking of being mad.
You become what you constantly think about. Watch yourself.”
What has us excited or intrigued:
Client shoutout: Sarah-She’s been hitting over 10k steps everyday, PR’d her squat and deadlift over 145lbs since starting and she’s dropped 10lbs of fat

Links Discussed in episode

Weekly questions:

1- Are there downsides to skipping breakfast? I find I’m not too hungry in the morning.
2- I’ve heard people talk about diet breaks, when are they useful and who should use them?
3- I’m in a growth mindset, and at work it’s a challenge with the environment that’s been created. People around me don’t have that mindset. How do you thrive to have a growth mindset with negativity around you?

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

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DM “REAL RESULTS” to @Colossusfit on Instagram, if you want exactly that, real results.

In today's episode we give you six simple tips to help you get back on track after falling off of your fitness or health habits. Wether it be an injury, vacation or just busy period of life, these tips will help you get back into rhythm.

Listed points:

1- Focus on just one.

You’re one workout, walk, healthy meal etc away from being back on track

2- Don’t go down to 0%

*If you operate at 90%, you may go down to 65-70%, which means it’ll be easy for you to build habits back up

Constantly taking big breaks makes it insanely hard to get back to it, when you drop down to 0% of your potential.

3- Ease in, but don’t overthink

Too often people think they need this whole new approach, new strategy, etc but as Nike says… JUST DO IT!

4- Stop waiting for a certain date. It never works

'I’ll start on monday”

“I’ll begin January 1st”

“I’ll wait until my kid goess back to school”

5- Avoid focusing on the past & focus on what’s in front of you. BE PRESENT!

6- Have accountability. No one will notice you miss a workout or don’t eat well if you don’t make it known.

Thanks for listening! We genuinely appreciate every single one of you listening.
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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 how to boost your metabolism, top tips to be active during the day and avoid cravings.

(0:00) - Intro
(0:43) - Kyle quote: “Exercise not only changes your body, it changes your mind, your attitude, and your mood.
(3:00) - Josh quote: “I promise you there is someone who’s had it worse and has done it better.” — Alex Hormozi
(6:15) - What has us excited or intrigued
(14:25) - Client shoutout: Rick T
(18:30) - Question 1- How can you boost your metabolism?
(22:00) - Question 2- What are your top tips for me to be more active during the day? I feel like I sit too much.
(27:15) - Question 3- How can I avoid cravings?

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

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Free fast food food guide: Ultimate Fast Food and Restaurant Survival Guide

In today's episode we give you some of our favorite healthy meals and snacks to eat for a fitter, healthier and happier life.

Listed points:

Greek yogurt: It's low in fat and carbs, and high in protein. You can enjoy it plain or add berries, nuts, or a drizzle of honey for extra flavor.
Protein bars: Look for bars that have a good balance of protein, fiber, and minimal added sugars. Check the nutrition labels to find options that suit your specific macro needs.
Jerky: Beef, turkey, or bison jerky is a great portable protein snack.
Protein powder
Meal prep of any kind
Cottage cheese: It's relatively low in calories, with a high protein content. You can have it plain or add fruits, nuts, or a drizzle of honey.
Protein shakes or smoothies: Blend your choice of protein powder with water or a milk alternative, ice, and fruits/veggies for a quick protein-packed snack on-the-go.
Protein alternatives (Quest products etc)
Grilled chicken options on the go
Salads -
Chicken breast
Any lean meat with vegetables
Nuts - Brazilian nuts, almonds etc
Burrito bowls with chicken (Avoid sauces) - greek bowl
Chicken shawarma
Egg whites
Sushi rolls with brown rice and lots of veggies: A light, nutritious, and flavorful choice.
Fresh fruit: Apple slices, banana, or berries are quick and nutritious.
Baby carrots or sliced bell peppers with hummus: Provides a satisfying crunch and plenty of nutrients.
Water and water alternatives

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ DM us “Test Group“ to IG @colossusfitness apply for coaching (5 spots) for anyone looking up lose up to 20lbs of fat, and build up to 10lbs of lean muscle.
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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 if lifting weights makes you too bulky, how to increase calories after a diet and thoughts on macro hacks.

(0:00)- Intro
(1:00) - Josh quote: "There's 3 types of people in life. People who make it happen, people who watch it happen. And people who don't even know what's going on."
(4:20) - Kyle quote: "I don't care how 'fit' or 'out of shape' you are... no one is better than anyone at the gym.
(7:20) - What has us excited or intrigued
(14:00) - Client shoutout: Tayler
(16:40) - Question 1- Always been a cardio bunny. I want to lose fat and build muscle, but I’m scared of getting too bulky. Any tips to put my mind at ease and start lifting more? I feel like it’s in my head.
(20:30) - Question 2- How to eat freely without fearing fat gain after a long dieting phase?
(24:15) - Question 3- What are your thoughts on macro hacks? Are they too good to be true and are they worth your time? I find they are like new supplements.

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

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➢Apply to get your Polished Physique: https://colossusfitness.com/

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DM key word “Glow up” to @colossusfit to start your glow up

In today's episode we are going to give you our top tips to be in a fit, healthy and happy space mentally and physically.

Listed points:

1- Prioritize your well being & yourself first

2- Exercise daily

3- Detoxify your social media

4- Go to bed early

5- Eat whole foods & drink more water

6- Express gratitude

7- Spend time in nature

8- Declutter your space

9- Read insightful books

10- Spend time alone thinking/breathing

Bonus- Have accountability

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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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 how many sets and reps per exercise, lifting belt must knows and what online coaching consists of.

(0:00) - Special Offer
(1:30) - Kyle quote: “It doesn’t matter who says you can’t, as long as you’re not one of them.”
(3:50) - Josh quote: "If you neglect to program yourself, life will program you. You must consciously and determinedly make a concentrated effort. You must wholeheartedly commit yourself.”
(9:00) - What has us excited or intrigued
(15:35) - Client shoutout: Jeff Kimmel w/ Coach A
(17:10) - Question 1- I am building out a routine and I am sure how many sets and reps I should do per exercise. I hear such mixed things and I don’t know when I should be doing 5 reps or when I should be doing 15? Please help!
(23:30) - Question 2- How does your online coaching expect? What should I expect if I set up? Is it custom?
(29:35) - Question 3- When should I use a weightlifting belt? 2x bodyweight? & What does it do?

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

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Summary of episode:

With it being summer, hanging with different groups of people, trips etc we learn a lot about others habits and have come up with a lot of the top things fit people do consistently.

Most unhealthier people often do the exact opposite.

1- Say no quite often

2- Stick to routine as much as possible

3- Avoid having the screw it mentality

4- Think ahead for food

5- Go out of the way for a better option

6- Be aware you can still have a great time

7- Find ways to get more movement in. 15 min walk vs. 5 min Uber

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ DM “Dad Bod” to apply for coaching @‌ColossusFit
➢ Follow us on IG- https://www.instagram.com/colossusfit/?hl=en
➢ Follow us on threads- https://www.threads.net/@colossusfit -50$ gift card for someone that comments on our Monday episode thread.

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 tips to get rid of the dad bod, how much protein your body can absorb at a meal, and our current supplement stack.

Time Stamps:
(0:00) - Intro
(2:35) - Josh quote: “Think big. Dream big. But start small.”
(5:45) - Kyle quote: Too skinny. Too fat. Too muscular. Too big. Too small.
You're always going to be "Too something" to someone.
Just be yourself.
(6:45) - What has us excited or intrigued
"Life's six rules for success: 1. Trust yourself. 2. Break some rules. 3. Don't be afraid to fail. 4. Ignore the naysayers 5. Work hard. 6. Give something back" - Arnold
(13:20) - Client shoutout: George
(15:45) - Question 1- Any tips to get rid of the “dad bod” look? I don't even have a kid and have a look of the typical dad bod. I find it could be because I tend to drink a lot, and i've tried to cut that out now but I noticed my muscle to fat distribution is bad and I'm sick of it. Please help.
(21:10) - Question 2- I’ve heard a lot about only being able to absorb a certain amount of protein in a meal, like 30g or so. Is that true or false?
(24:45) - Question 3- I’ve been listening for 2 months now, thanks for all that you do! I was wondering what your current supplement stack is? I haven’t heard you talk much about them.

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

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DM us “real results” to our IG @‌ColossusFit

In today's episode we give you seven reasons you aren't losing weight or seeing the results you deserve in your fitness journey.

Listed points:

1- You’re making it harder than it needs to be and over complicating it

2- You aren't in a deficit. Weekend warriors

3- Missing puzzle pieces. (stool)

Focusing on nutrition but not strength training. Sleeping well, but not dialing in training, etc.

4- You don’t actually want it (Fence sitter)

5- You don’t have a SMART goal

Specific, Measurable, Achievable, Relevant, and Time-Bound.

6- Doing the bare minimum and not actually reflecting on what you need to do to succeed.

7- Lack of accountability. No-one to call you out on nonsense

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ DM us “Fat loss” to our Instagram @ColossusFit
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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 the most ideal body fat range for men and women, how to bounce back from a bad day and how often to weigh-in.

(0:00) - Intro
(0:28) - Kyle quote: “Ships don't sink because of the water around them; ships sink because of the water that gets in them. Don't let what's happening around you get inside you and weigh you down”
(2:10)- Josh quote: “I was born this way.” “I never learned anything different.” “My parents set a terrible example.” “Everyone does it.”What are these? Excuses that people use to justify staying as they are instead of striving to become better. - Ryan Holiday
(6:20) - What has us excited or intrigued
(11:25) - Client shoutout: Patricia
(13:30) Question 1- This is a 3 part question. I saw your IG story the other day about you doing the dexa scan.
A) What’s the most ideal bodyfat range for men and women?
B) What other ways can I check bodyfat without getting a dexa scan?
C) I’m curious, what did the results say?
(27:10) Question 2- How do you bounce back from a bad day?
(30:45) Question 3- I’m new to fitness, how much should I weighin? I heard once a week from someone who’s doing weight watchers.

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

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DM “Body Recomp” to @‌colossusfit on instagram if you’re looking to build your dream body by losing unwanted fat while putting on new strong muscle.

Summary of episode: In today’s episode we are going to cover the process you need to follow to build muscle and lose fat at the same time.

Tips:

Getting started

Have a gameplan - what are you looking to accomplish? Process of what I look at with a new client.
Look at yourself in the mirror
Set goals
set a temporary timeline
Break it down (Three pillars) *A lot of the time optimizing for your own unique weaknesses will drive the most progress - then you can optimize further

Training

Evaluate your current situation and see your weaknesses
Where are the holes in your game? Workouts skipped, muscles ignored, workouts done without intensity, compounds ignored
Strength training > cardio
Makings of a good routine- Using RIR principle to maximize intensity
Work in silence and do the work consistently
Listen to your body but PUSH yourself

Nutrition

Where are the holes in your game? - Weekends, eating out, habits, lack of discipline in certain situations, alcohol, lack of protein, lack of planning
Less calories, or maintenance, up the protein, be consistent with protein and water, utilize fiber, you can be full during this process

Accountability & Consistency

Have someone or a community on your side to see you through this
Make real stakes (bet a friend, have a prize for the goal - new clothes, vacation etc
Fuel your motivation throughout the process - listen to this podcast, motivational videos, pre workout, good sleeps, focus on rest and recovery etc
Discipline is key more than anything, make positive habits and break bad ones to create discipline
Let us do it for you! Coaching talk KEYWORD “BODY RECOMP”

Thanks for listening! We genuinely appreciate every single one of you listening.
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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 how to push through hard workouts, fix body dysmorphia and if the fitness industry will ever change.

(0:00)- Intro
(0:55) - Kyle quote: “You're not supposed to feel like working out everyday.
In fact, it would be weird if you did.
But, we do things everyday that we don't necessarily feel like doing.
Just suck it up and get it done.
Future you will thank present you.”
(2:30) - Josh quote: “It is never too late to be what you might have been.” - don’t live in comfort zone, break invisible glass of progress you’re comfortable with
(5:45) - What has us excited or intrigued
(10:15) - Client shoutout: Seth
(12:55) - Question1- How do you push through at the gym when you just want to leave? Some workouts I find myself just getting by and wanting to leave.
(19:05) - Question 2- You spent some time talking about all the craziness of the fitness industry, do you feel it will ever change?
(24:30) - Question 3- I work really hard for a great body, and there are times I find myself nervous to take my clothing. I believe people online call this body dysmorphia. Do you have any experience or advice with this?

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

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In this episode we go over 7 EASY healthy habits that will change your life. Key word here being EASY. No cost involved, no need to spend hours doing it, these are things you can and should do DAILY.

1- Schedule time for exercise/meal prep etc

With everyone’s busy schedules it can be easy to skip out on that workout you were considering doing after work. Rather than planning to exercise when you “have the time,” schedule your workouts into the calendar.
Same with meal prep, schedule and plan it in to stay consistent

2- Develop a morning routine

This can look different for everyone. Maybe for you it’s practicing yoga every morning, maybe it’s journaling while enjoying a cup of coffee, or maybe it’s carving out time to sit down and enjoy breakfast with your family.
Whatever it is, creating a morning routine will give you time for yourself to ease into the day with the right momentum and energy. This also may be the only time for the rest of the day you can have a bit of solitude, so enjoy it.

3- Express gratitude

Expressing gratitude has been shown to change your brain chemistry to focus more on the positive things in your life, become more mindful, and be more giving to others.
You can’t be grateful and angry/upset at the same time.

4- Get a daily dose of nature

Spending time in nature can instantly restore your energy and lower stress. There is nothing more peaceful and natural than spending time surrounded by trees and soaking in a bit of sunlight.

5- Make time for downtime.

As the saying goes we were’t put on this earth just to pay bills and die. So remember to carve out some time for yourself to do the things that bring you joy.
Give yourself permission to enjoy life.

6- Consistently read & learn

Whether it’s regular books, audiobooks, podcasts, courses, etc, constantly investing in yourself will always pay off.

7- Have someone hold you accountable

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

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➢Watch this episode on youtube- https://youtu.be/o--s8Om-XEA

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 how to get more shredded for summer, best summer protein options and how much exercise you should do per day.

(0:00) - Test group special offer
(1:43) - Kyle quote: “You don’t realize what you have until it’s gone.”
(3:45) - Josh quote: “It doesn’t matter what happens to you - what matters is what are you going to do about it.”
(11:000 - What has us excited or intrigued
(14:40) - Client shoutout: Patricia
(16:45) - Question 1- Tips on getting shredded? I’m kind of lean but want to keep going and see what I’m capable of?
(23:20) - Question 2- Best protein options for the summer? I find I can never hit my protein anymore with everything going on?
(26:50) - Question 3- How much exercise should I be doing in a day?

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

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Learn more about online coaching: https://colossusfitness.com/
➢Fix Your Form Pocket Book: http://bit.ly/FormCheatSheet

In today's episode we go over the ten reasons you're not putting on muscle.

Listed points:

Inadequate calorie intake - People may not eat enough calories to support muscle growth.
Weak mindset - doing the boring thing the longest well
Inefficient training program - People may be using a poor or ineffective training program that doesn't stimulate muscle growth.
Lack of progressive overload - People may not challenge their muscles with increasingly heavier weights or more challenging exercises over time.
Inconsistent training - People may not exercise frequently enough or may skip workouts frequently.
Overtraining - People may be working out too much, preventing muscles from fully recovering and growing.
You’re not sticking to one goal - cut calories one week increase the other)
Poor sleep habits - Lack of sleep can impact hormone levels, muscle recovery, and muscle growth.
Excessive stress - Chronic stress can interfere with muscle growth and recovery.
Poor form or technique - Incorrect form during exercise can cause injuries and decrease muscle growth potential.

Thanks for listening! We genuinely appreciate every single one of you listening.
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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 how to get rid of skinny fat, best pre workout nutrition and what habit we'd to improve for overall happiness.

Josh quote: “Go confidently in the direction of your dreams! Live the life you've imagined.”
Kyle quote: “what seems impossible today will one day before your warm-up”
What has us excited or intrigued
Client shoutout: Whitney Osborne
Question 1- I’m new to fitness but noticed I’m in between a skinny and fat physique. My stomach sticks out, but my arms are super small. What would you suggest here?
Question 2- I’ve always wondered what’s best to eat before a workout to ensure I get high quality workouts? Any thoughts or suggestions?
Question 3- You talk about your great habits, morning routine etc that you have built up. Is there anything you’d say you need to improve on or would change?

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

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KEY WORD: DM us “level up”

In today's episode we go over seven fitness myths that everyone believes, why they are false and how to avoid them in your journey.

Listed points:

1- Myth: More sweat equals a better workout/better results

The amount of sweat produced varies between individuals and depends on factors like temperature and humidity.

2- Myth: Spot reduction is possible.

Fat loss occurs throughout the body as a result of overall calorie expenditure and cannot be targeted to specific areas.

3- Myth: Lifting weights will make women bulky.

It's difficult for women to gain a significant amount of muscle mass due to hormonal differences compared to men. Lifting weights can actually help women improve their strength, tone their bodies, and achieve a lean and fit appearance.

4- Myth: Crunches are the key to achieving six-pack abs.

Visible abs are primarily the result of low body fat levels, which are achieved through a combination of a healthy diet, overall fat loss, and strength training.

5- Myth: You have to eat all clean food to see results. OR do keto, fasting, carnivore, etc.

Different things will work for differe people and there’s no one diet that will be best for everyone.

6- Myth: Stretching before exercise prevents injuries.

A better approach is to engage in a dynamic warm-up, including movements that mimic the upcoming activity.

7- Myth: You can’t have carbs after (insert made up time) or you’ll gain weight.

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢DM us “fat loss” lose fat, gain muscle @‌ColossusFit
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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 how long to rest between sets, rep ranges for toning & exercising when sore.

(0:00) - Intro
(1:05) - Josh quote: "Don't let what you cannot do interfere with what you can do."
(4:40) - Kyle quote: “Eat five small meals per day and run. Also, eat only breakfast and dinner, and walk. Also, eat lots of protein and lift, and don't even do any cardio, it's bad for your joints. Fruit is obviously good for you, and also it's all sugar and is bad for you. Veggies are good but also poison and you should avoid. Protein is hurting your kidneys. Make sure you eat a lot of it. Never starve yourself unless you're calling it "intermittent fasting" and then it's okay to starve yourself a little bit. Being vegan is obviously the healthiest lifestyle, and also no it's not. Fish is obviously super good for you, and it's full of mercury and killing you. Get some sun every day for Vitamin D and skin cancer.”
(5:35) - What has us excited or intrigued
(13:30) - Client shoutout: Brianna Palm
(16:50) - Question 1- What are the best rep ranges for toning up?
(24:25) - Question 2- Is it okay to exercise when sore? (Yes, but know when to rest, don’t risk injury?
(31:20) - Question 3- How long is it ideal to rest between sets?

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

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DM us “Special 500” to sign up for coaching - 5 spots available

In today's episode we give you our 500 biggest takeaways from 500 episodes of health and fitness podcasts.

Listed points:

“How you do anything is how you do everything.”
“By changing nothing, nothing changes”. - Patricia
Read non fiction books
Choose your hard - Paulysha
Be on a periodized routine that has progressive overload
“Early is on time, on time is late, and late is UNACCEPTABLE!” - Yong
Pre-log - Holly
Eat til you’re satisfied not til you’re stuffed! - Jason
Work hard and don’t look for shortcuts
“You could be good today, instead you choose tomorrow” The one thing fools all have in common is they’re always getting ready to begin. - Brooke
Hire a coach! HIRE A COACH! - Alexx (Jason’s client)
When attending a holiday or party make your first plate veggies and protein. - Joanna
FAIL TO PLAN, PLAN TO FAIL - Victoria
Quit looking at the clock. Time never stops, put your head down and grind. - Kristin
I love the reminders that small changes/habits + consistency each day = substantial results over time 🙌🏼 #thecompoundeffect - Yari
Body as a car
My fav quote that still pushes me through "discipline trumps motivation! - Alycia
Purpose over pleasure - long term thinking
7 days without the gym makes one weak ! - Tara
Sooooo many great tips and motivation over the span of your podcasts!! Hard to choose, but some of my favourites are:
Learn to love the process cause there is no end to being fit, healthy and happy. Sometimes progress is invisible (piñata analogy). Stay patient, be consistent and enjoy the journey. - Steph
Simply the concept of dropping one vice has changed it all for me.
Stop being a complainer - take ownership
Move more than just your workouts every day. Walks make a huge difference and really help the fat shred off!- Matthew
The concept of not being afraid to fail
'If you do not make time for your wellness, you will be forced to make time for your illness'
Mind muscle connection for better results
Shopping the perimeter of the grocery store for the healthiest foods
One of Josh’s quotes- Life and things that are hard don't get easier, we just get more resilient and stronger.
The concept of creating clutter free environments
Stock snacking by brushing teeth early (Snack cutoff time)
You can't out exercise a bad diet. - Stephen
What would a healthy person do
Quote: “if you don’t fight for what you want, you deserve what you get” - Alyssa
Try to laugh everyday
Control foods in the house
1g protein per bodyweight
Weigh-in everyday
Stop hitting snooze
Power of flexible dieting
Creatine works
Realizing people aren’t judging you in the gym
Comparison is the thief of joy
Get good gym clothes
A bad day doesn’t mean you have a bad life
Your self worth isn’t how you look - feel great - people care less than you think
Sun exposure first thing In the day
If you want something more caloric plan it in! Plan ahead.
Motivational wallpapers -
Have a great community and support group
Have a great community and support group

Thanks for listening! We genuinely appreciate every single one of you listening.
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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 how to lose fat eating out, manage time and prioritize & if you should split up your workouts or not.

Time Stamps:
(0:00) - Intro
(1:35) - Kyle quote: “Don't Have $100 Shoes And A 10 Cent Squat”
(4:10) - Josh quote: "Overthinking kills your happiness." + Action alleviates anxiety!
(5:40) - What has us excited or intrigued
(13:50) - Client shoutout: Chris A
(17:05) - Question 1- With summer approaching, I’m already starting to notice the struggles. I’m on a journey and have about 20 more lbs to lose. However I love going out with friends, travelling, etc. Any tips to manage this?
(24:35) - Question 2- I’m having trouble managing time and prioritizing. Tips?
(29:05) - Question 3- Should you space out your workouts throughout the day or just do it all at once?

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

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DM “Results” to @‌colossusfit on instagram to apply for coaching so you can get better, faster and more consistent results.

Summary of episode: In today’s episode we go over how to become self disciplined so you can achieve consistent successes in your training, nutrition and overall health.

All of us can do well for a time, but doing it consistently and doing it when it’s hard is the downfall of most.

People out there that always seem to be winning seem like they have a secret, and the truth is that they do.

They are self disciplined.

In today’s episode we go over how to become self disciplined so you can achieve consistent successes in your training, nutrition and overall health.

Self discipline is defined as “the ability to control one's feelings and overcome one's weaknesses; the ability to pursue what one thinks is right despite temptations to abandon it.”

1.Discipline is easy to have when you have and set clear goals: Define what you want to achieve and set specific, measurable goals.

Start with a plan, even if the plan fails it’s easier to pivot when you know what you were wanting to achieve. Hope is not a strategy.
Identify triggers that break self discipline

‌4. Practice self-care: Get enough sleep, eat well, and exercise regularly to help improve your focus and energy levels.

‌5. Make positive habits (Good v bad habits)

Hack Motivation

Remember that self-discipline is a skill that can be developed with practice and commitment.

‌Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ DM “Fat Loss” to @‌Colossusfit on instagram to start your transformation today! (3 people to jump into the challenge)
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➢ Watch my 30 day cold shower video- https://www.youtube.com/watch?v=XVLGfOFHoHg&t=1s

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 the best diet for fat loss & longevity, how much protein to have & whether personal training or online coaching is better.

Time Stamps:
(0:00) - Intro
(0:38) - Kyle quote: “20 years from now you’d give anything to be this exact age, exactly this healthy, in this exact moment. Take a second to enjoy it.” — Richard Webster
(3:05) - Josh quote: “Challenges are what make life interesting and overcoming them is what makes life meaningful.” — Joshua J. Marine”
(7:40) - What has us excited or intrigued
(16:20) - Client shoutout: Justis
(18:50) - Question 1- What is the best diet for fat loss and for me to stick to for the rest of my life? There are so many types and it’s overwhelming. I’ve heard keto is the best.
(26:40) - Question 2- Is personal training or online coaching better?
(31:45) - Question 3- How much protein should I be eating?

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

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➢Apply on our website www.colossusfitness.com

➢Our form playlist on youtube- https://www.youtube.com/watch?v=SVtg-1loH4c&list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7

In today's episode we give you eight quick tips to help you avoid injury in the gym.

Listed points:

1-Start with a proper warm-up
-Could be few mins on the treadmill, some mobility movements
-This helps increase blood flow, loosen up muscles, and prepare your body for the upcoming workout.
-Work up in weight. Squatting 315? Do the bar, 135, 225 etc and work up

2- Use proper form and technique
-Watch our form videos
-Ask a professional
-Our coaching includes all form video feedback

3- Progress gradually & leave your ego at the door
-Avoid the temptation to lift heavy weights or perform advanced exercises before you're ready. Progress gradually by increasing weights, repetitions, or difficulty levels as your strength and skill improve.

4- Listen to your body
-Pay attention to any pain, discomfort, or unusual sensations during your workouts. If something feels off or causes sharp pain, stop the exercise and assess the situation. Pushing through pain can lead to more severe injuries.

5- Use spotters and safety measures
-When lifting heavy weights, especially during exercises like bench presses or squats, have a spotter nearby. They can assist you if you struggle with the weight or need help.
-learning how to fail a squat, setting up safety for squats, etc

6- Maintain proper breathing

-Breathing correctly during exercises is essential. Exhale during the exertion phase of the movement and inhale during the return or rest phase. Proper breathing supports stability, prevents dizziness, and helps maintain proper form.

7- Don't neglect rest and recovery

-You don't need to be in the gym 2 hours a day, 7 days a week to see progress.

-Have a consistent recovery routine that works for you

-Focus on prehab before injuries take place.

8- Use appropriate equipment and gear

Wear proper workout attire and footwear that provide support and stability.
Belts and other tools can be used to help support in the gym
Sorry to say but crocs aren’t supporting you as much as you may think

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ SUMMER SPECIAL IS BACK, Message us “summer special” to @‌colossusfit and we’ll take care of you (3 spots available)
➢ Watch this episode on youtube- https://www.youtube.com/watch?v=Ufm-v9b-8zA
➢ Follow us on instagram- https://www.instagram.com/colossusfit/?hl=en

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 the best and worst fitness accessories, how to enjoy guilt free treats & best summer bbq foods.

(0:00) - Intro
(0:25) - Josh quote's: "It always seems impossible until it's done." - Nelson Mandela
"It does not matter how slowly you go as long as you do not stop." - Confucius
(3:20) - Kyle quote's: “Something is better than nothing.”
“Consistently good > occasionally great”
(5:10) - What has us excited or intrigued
(14:29) Client shoutout: Everyone from summer abs
(16:20) - Question 1: What are the best and worst fitness accessories?
(21:45) - Question 2: How do you find balance in meeting your goals while having a treat guilt free?
(24:40) - Question 3: What are some of your favourite summer foods that you’ll use on the bbq?

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

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DM us “summer abs” 3 spots still available!

In today's episode we go over how to get your summer body step-by-step.

Getting your body ready for summer can be challenging for a lot of people. So we wanted to give you a full breakdown of how you can do this, but within the next 60-90 days.‌

Set achievable goals: Setting realistic goals will help you stay motivated and focused.
What’s actually do-able in the time frame you have?
Aim for sustainability
Too many people will cut everything out, crash diet, etc because they waited too long. They lost weight, then put it all right back on afterwards
Count calories & macros
This allows you to know if you’re in a deficit or not, and make changes accordingly
Even if you start eating healthier, that’s not going to give you the full picture of what’s going on. Numbers don’t lie!
Strength train 3-5x per week
Incorporating strength training into your workout routine can help you build muscle and increase your metabolism.
Stay active with other activities.
Walks, cycling, or participating in other physical activities.
Accountability & coaching
Get enough sleep: Getting enough sleep is essential for your body to recover and rejuvenate. Aim for 7-8 hours of sleep every night.
Stay hydrated: Drinking plenty of water and other fluids is important to keep your body hydrated and healthy.

Remember, it's important to be patient and consistent with your efforts. Getting summer body ready is a process, and it takes time and dedication.

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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➢DM us “Summer Abs” to apply for discounted coaching to @ColossusFit (3 spots)
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en
➢ Watch this episode on youtube- https://www.youtube.com/watch?v=QxvEtreFhXo

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 how to reduce stress, improve sleep quality and best filling snacks.

(0:00) - Intro
(0:38) - Kyle quote: ‘If you want something you’ve never had, you must be willing to do something you’ve never done.’- Thomas Jefferson
(3:Josh quote: “A man who procrastinates in his choosing will inevitably have his choice made for him by circumstance.” ― Hunter S. Thompson
(7:25) What has us excited or intrigued
(13:50) - Client shoutout: Andrew Gombas
(16:55) - Question 1: What are some ways to reduce stress?
(24:30) - Question 2: How can I improve my sleep quality?
(29:27) - Question 3: What are some healthy and filling snacks?

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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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Learn more/apply about coaching: https://colossusfitness.com/

In today’s episode we give you seven ways to strengthen your mindset and resolve so you can become an unstoppable and driven human being.

Listed points:

Positive Self-Talk: Practice replacing negative thoughts with positive ones to create a more empowering perspective.
Set Goals: Set achievable short-term goals that lead to long-term goals.
Break Habits: Allow your mind to think outside of the box, break bad habits and habits that no longer serve you.
Practice Self-Care: Take breaks, eat healthy, and rest.
Embrace Failure: Learn to view failures as opportunities to grow and improve.
Adopt a Growth Mindset: Instead of saying "I can't" or "I'm not good at that," embrace the possibilities of learning and trying new things.
Surrounding Yourself with Positive Influences: Spend time with people who uplift and support you in your endeavours.

Remember, becoming a better version of yourself is a journey and a lifelong pursuit. Implementing these tips will help strengthen your mindset, and in turn, lead to success.

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

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➢ DM us “fat loss” to our IG @‌colossusfit (5 spots)
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en
➢Watch this episode on youtube- https://youtu.be/35aq6fbnlEU

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 how to stay motivated, lose fat fast & do a rapid fire of questions with coach KG.

(0:00) - Intro
(0:27) - Josh quote: “We’re tight with property and money, yet think too little of wasting time. The one thing that we should all be the toughest of misters.” - Seneca
(1:40) - Kyle quote: “People are working harder than ever, but because they lack clarity and vision, they aren’t getting very far. They, in essence, are pushing a rope with all of their might.” — Dr. Stephen R. Covey
(3:25) - What has us excited or intrigued:
(10:07) - Client shoutout: Allison Leear
(16:00) - Question 1- I have a hard time staying motivated, what should I do to stay motivated?
(24:00) - Question 2- I am just about to start by weight loss journey, what is the best way to start losing fat fast?
(27:25) - Question 3- Kyle rapid fire questions

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

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Apply for coaching on our website- www.colossusfitness.com

In today's episode we go over some easy to fix nutrition mistakes.

1- Restrictive diets: Low carb, no carb, fasting, etc just something you simply can’t follow.

2- Skipping meals- Can often lead to people making poor decisions and over eating later on.

*Can be useful for special events though with the right discipline

3- Not reading food labels. Food labels share calories, ingredients, macros and so much more helping us make better decisions.

4- Eating too many processed foods

5- Not getting enough fruits and vegetables.

How many servings do you have per day? Ask yourself
Potatoes are the number 1 source of vegetables in the American diet.

6- Overeating: Many people overeat because they eat too quickly or don't pay attention to their body's signals of fullness.

7- Focusing on the micro over the macro

For example:

Meal timing over protein intake
Supplements over proper water

Listed points:

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ LAST CHANCE- Dm us "Summer Challenge" @ColossusFit (3 SPOTS OPENED)
➢ Watch this on youtube- https://youtu.be/xCa3lvG2q8M
➢Fit Father Tips- https://www.youtube.com/watch?v=syWlGDhAobc&t=175s
➢ Abbey Scott interview- https://open.spotify.com/episode/1SZbBLZZOGhUOk6SDN6MvS?si=dPt91KNnQT-eCZ4Vn8GzZQ

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 how to improve mental health, how to tone your arms and favourite exercises.

(0:00) - Last chance
(0:50) - Intro
(1:30) - Kyle quote: “Most failures are one-time costs.
Most regrets are recurring costs.
The pain of inaction stings longer than the pain of incorrect action.” - James Clear
(2:40) - Community Quote: Do. Or do not. There is no try - Luke’s Master
(4:35)Josh quote: “Discipline begets discipline. Will propagates MORE WILL.”
What has us excited or intrigued
(12:40) - Client shoutout: Brooke P
(14:15) - Question 1- “I hope you are doing well. One thing that hooked me in your podcasts is hearing “most of all happy”. Do you have any episodes on mental health that you have done?” - Amber
(22:50) - Question 2- Curious if you have any tips on how to tone my arms? I’m making good progress with my belly and fat elsewhere, but can’t seem to get the arm fat to go down.
(25:30) - Question 3: Going to switch it up here. Rapid fire 7 questions to ask coach Josh and he has to answer them quickly.
a) Favourite exercise to do in the gym?
b) Least favourite exercise to do?
c) Favourite quote of all time?
d) favourite sport to watch?
e) Favourite sport to play?
f) Most challenging part about being a father?
g) Least favourite excuse?

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

➢Follow us on instagram @colossusfit
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3 Last Chance Spots At Early Access Pricing for the Summer Challenge, DM “Summer Challenge” to @colossusfit (Until spots sell out)

In todays episode we teach you how to fix muscle and strength imbalances. If you struggle with uneven muscle growth or having one side of your body stronger than the other, this episode is for you.

Listed points:

Dominant hands will usually be dominant (with exceptions)
Switch that up (Carrying car seats, plates in gym etc)
More unilateral training
Stop short on strong side, do an extra rep on weaker sides
If you have injury or mobility limitations address them
Limit machine and smith machine work
Increase dumbbell work

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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➢ Dm us "Summer Challenge" to IG @ColossusFit to take part (1 week away)
➢Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en
➢ Watch this episode on youtube- https://youtu.be/6m138k_fCPg

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 fat burners, the best mass building exercises & how to bounce back after losing motivation.

(0:00) - Intro
(0:25) - Community top quote: "Simple but chefs kiss.. "without change, nothing changes." - Nic
(2:00) - Kyle quote: “You could be good today, instead you choose tomorrow” The one thing fools all have in common is they’re always getting ready to begin.
(3:55) - Josh quote: "Be a free thinker and don't accept everything you hear as truth. Be critical and evaluate what you believe in." - Aristotle
(10:18) - What has us excited or intrigued
(16:10) - Client shoutout: Grecia
(18:50) - Question 1- How do you get back into routine after falling off and losing motivation?
(22:00)- Question 2- What is the best fat burner to buy?
(16:10) - Question 3- What are the best movements to stack on mass?

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

➢Follow us on instagram @‌colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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KEY WORD: “Body Recomp” (5 spots) to our IG @ColossusFit
This is a test group showing you how you can do it (Don't miss out!)
Routine design episode:

In today's episode we explain how to lose fat and gain muscle an complete a successful body recomp.

Key Points:

1- Training- Focus on progressive overload & have a solid routine

Training is the engine, nutrition is the fuel. The better the fuel, the better the performance.
With no engine, the car simply won’t move even with good fuel
10-20 sets per week per muscle group is ideal

2- Centre calories around maintenance & focus on protein

3- Decide on a primary goal. Which one is your MAIN focus?

On leaner side? Eat in the higher calorie range
Higher bodyfat %? Eat on the lower calorie range

4- Pay attention to the details- Sleep is the most underrated factor to gaining muscle and losing fat

5- Have someone who’s unemotionally attached & who’s helped a lot of people in your situation

Bonus tip- keep track of all the data and analyze it

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @‌colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ DM “Summer Challenge” to @colossusfitness to apply for our summer body transformation challenge with $5000 of prizes.
➢ Watch on youtube- https://youtu.be/LQIibGm4aZI
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en

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 the best way to lose body fat & keep muscle and strength, increase squat mobility & our biggest fitness personal records.

(0:00) - Intro
(0:45) - Youtube quote: "The body is the boss." -Coach Josh (Rachel Durling)
(4:40) - Josh quote: “Don’t wish it was easier, wish you were better.”
(5:15) - Kyle quote: “Can we please stop using the word "only"?
l've only lost 5 pounds
I only lost 2 inches
I only worked out 3 times
I only got 8,000 steps today
The word only is blinding you from seeing the progress you are making”
(7:15) - What has us excited or intrigued
(11:20) - Client shoutout: Steven P
(13:50) - Question 1- How can I increase my squat depth? I work a lot of ankle mobility but can’t seem to get anywhere. Use a box.
(18:58) - Question 2- What are both of your all time 1rm that you are really proud of?
(24:15) - Question 3- I want to do a big cut and lose a lot of bodyfat but I also want to keep as muscle and strength as possible, tips?

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

➢Follow us on instagram @‌colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ Apply for coaching- www.colossusfitness.com
+ be entered into our summer shred challenge with $5000 in prizes 🔥

In this episode we go over 7 ways to actually make dieting easier, and more sustainable. Where most people struggle is they continue to try their hardest not realizing that they’re focused on the wrong thing

Listed points:

1- Fully commit with a start date, end date & gameplan

2- Have a diet cut off time or goal

3- Eat similar foods w/ high protein and fibre.

4- Hydrate/ utilize 0 calorie drinks

4.5 Cut out the pointless calories

5- Make cardio fun

6- Increase your greens intake

7- Do it with others

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @‌colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ DM us “Summer shred”- to our IG @ColossusFit (opened up a few more spots)
➢ Get your free supplement guide- http://bit.ly/ColossusSupplementScience
➢ Watch this podcast on youtube- https://youtu.be/BpcafLcto8I
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en
➢ Journalling for 30 minutes a day for 30 days- https://www.youtube.com/watch?v=b4jwC5e-1wc&t=294s

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 the creatine side effects, how to bring passion back for training, and become more comfortable at the gym.

Time Stamps:
(0:00) - Intro
(0:40) - Youtube Quote- "In the depths of winter, I finally learned that within me there lay an invincible summer." -Philosopher and author Albert Camus on resilience (Shared by Jeremy)
(1:55) - Josh quote: “Scarcity of self awareness.”
Being self aware, by being honest. Accountability mirror, don’t beat yourself up about it, do something about it. What’s holding you back? You should never have failures, loses are the most powerful lessons.
(3:45) - Kyle quote: “Fail to prepare, prepare to fail”
(5:15) - What has us excited or intrigued
(9:00) - Client shoutout: Past 60 day challenge participants
(12:55) - Question 1- What are the side effects of creatine?
1.a I haven’t been able sleep when taking creatine has anyone else experienced this? Diarrhea and nausea can occur when too much creatine is taken at one time, in which case the doses should be spread out throughout the day and taken with meals. Creatine supplementation typically results in weight gain, partly due to an increase in total body water
1.b - Does creatine cause hairloss? It's plausible, but unlikely. One RCT linked creatine supplementation to an increase in DHT (an androgen involved in hair loss) but this RCT has never been replicated.
1.c - Is creatine bad for your kidneys? In people with healthy kidneys, long-term creatine supplementation is safe, but there are no long-term creatine studies in people with kidney issues. For these people, using a low dose of creatine (if any) would be prudent.
(20:05) - Question 2- Have you done already done a podcast where you give tips on what to do when you’ve lost your passion for training?
(25:05) - Question 3- No matter what I do, I can’t seem to get past the point of feeling uncomfortable in the gym. I feel like people are always either looking at me, or I see people filming, etc and I can’t get past this stage. Any tips or tricks?

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

➢Follow us on instagram @‌colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ DM “SUMMER SHRED” for early access to our summer shred may challenge with over $5000 in prizes (5 bonus spots available)

In today’s episode we go over the reasons you’re failing in your fitness journey and provide you actionable solutions to help you break through your limitations.

You always put yourself last

-”“But I don’t have time for myself, I have to take care of my kids, parents, etc.” Sounds familiar? It’s a common societal expectation and gender norm for mothers to place the needs of their children ahead of themselves. But does this mean you need to put yourself last or can’t engage in healthier behaviours? If anything, when you prioritize your own health and wellness, you have more physical and emotional stamina to care for others.” (Muscle and fitness) @‌Andrewcoatesfitness

The people around you sabotage you

”People often feel insecure about their appearance and their choices. They feel guilt and shame for their own perceived lack of effort with healthy nutrition and physical activity. When someone around them starts dieting and exercising, it can trigger these feelings. It’s human nature to want to make these unpleasant feelings go way. This means making the shame trigger stop by running interference.”

You always “reset” on Monday or wait for summer to start
You don’t have much of a game plan & wing it

Listed points:

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @‌colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢DM “Summer Shred” for early access discounted pricing to our may summer shred challenge with over $5000 of prizes.- first 10 people, special prize included
➢Comment your favourite quote on youtube- https://youtu.be/_ici0F7wICg
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en

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 our top finance tips, best foods for a healthy diet, and the most ideal form of HIIT.

(0:00) - Summer Shred Promo
(1:00) - Intro
(1:55) - Kyle quote: “If you aren’t willing to work for it, don’t complain about not having it.”
(3:55) - Josh quote: “In three words I can sum up everything I've learned about life: it goes on.” ― Robert Frost
(7:10) - What has us excited or intrigued
(12:00) - Client shoutout: Seth
(14:00) - Question 1- What are your top finance tips?
(25:30) - Question 2- I want to eat “healthier” but don’t know where to start. What foods are healthy and I get so overwhelmed looking at micronutrients and different groups of food, what do you guys do?
(32:00) - Question 3- What is your favourite HIIT Workout routine and why?

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

➢Follow us on instagram @‌colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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Instagram: @colossusfit https://www.instagram.com/colossusfit/

In today's episode we give you ten unique ways to shred down for summer.

Keep moving
Get more sun
Spend more time in nature
Have events that keep you accountable
Fuel your body with the best food possible - Eat more filling food
Follow motivating accounts & dial in your circle
Lift heavy - no fufu workouts
Drink a ton of water
Up the protein
Wear tighter clothing

Listed points:

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @‌colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ DM us "Lean" to Instagram @ColossusFit to apply for the best coaching on the planet (5 spots)
➢ Watch this episode on youtube- https://youtu.be/UItMCTPuuNo
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en

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 if you're training hard enough, how to improve grip strength and how to recover better.

(0:00) - Intro
(1:35) - Kyle quote: “ If a food is in possession or located in your residence, either you, someone you love, or someone you marginally tolerate will eventually eat it.” - John Berardi
(4:50) - Josh quote: “It’s so easy to be great nowadays, because most of the world is weak.” — David Goggins
(7:10) - What has us excited or intrigued
(17:25) - Client shoutout: Carlos
(19:00) - Question 1- How can I know if I’m training hard enough?
(27:35) - Question 2- How can I improve my grip strength. I feel like I am way more capable of lifting more but my grip always goes out.
(31:55) - Question 3- How can I better recover from my workouts, I find I’m always sore.

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

➢Follow us on instagram @‌colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ DM us “March Madness” escape the madness of winter- get some incredible results.

➢ Enter our starbucks giveaway- https://www.instagram.com/p/CpsbuqNL-2m/?hl=en

In this episode we go over 8 ways to avoid over eating, so you can get the results that you deserve.

Watch your words & look for solutions
Don't be half in half out
Strive to understand yourself
Eat high quality, nutrition foods.
Have lots of healthy snacks readily available
Understand hunger signalling & stick to a routine
Avoid trigger foods when down.
Know when to pullback/ give flexibility or give yourself a break

Listed points:

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @‌colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ DM “Skinny Fat” to be coached through the process of building your dream physique. (5 spots available)
➢ Follow us on Instagram: https://www.instagram.com/colossusfit/?hl=en

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 how to optimize hormones, the best shoulder exercises & minimize bloating.

(0:00) - Special Offer
(0:41) - Intro
(1:09) - Kyle quote: “We do not stop exercising because we grow old. We grow old because we stop exercising.”
(3:30) - Josh quote: "Have no fear of perfection, you'll never reach it." - Salvador Dali
(7:29) - What has us excited or intrigued
(16:15) - Client shoutout: Yong
(18:20) - Question 1- How can I minimize bloating, I feel like I’m bloated all the time.
(23:45) - Question 2- What shoulder movements are the best for development? I can’t seem to get them to grow.
(28:40) - Question 3- How can I optimize my hormones, I hear a lot about this but was curious your take?

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

➢Follow us on instagram @‌colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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DM “FAT LOSS” to @‌COLOSSUSFIT to lose 20+lbs of fat in 90 days.

In today's episode we are going to give you 10 easy tips to drop body-fat fast.

Track Your Macros - Otherwise you’re guessing. Hope cannot be a plan.
80-90% of your food should be whole food/ micronutrient dense high quality food, the other 10% can be anything to help you have balance, not be restricted and maintain your deficit
Aim for 25-40g of fiber (Most adults eat less than 15g a day.
Workup to 1g of protein for the bodyweight you want to be. It can be more complicated than this but this is a great starting point.
Cut out the cheat meals and win the weekends.
Carbs and fats are pretty interchangeable at this point, eat what you’re comfortable with.
5x quality training sessions
Find a realistic solution to scaling cardio. I recommend avoiding huge sessions, instead start with step goals, moderate sessions 3-5x a week and scale from there. Often times you can either avoid cardio and eat less, or do more cardio and eat more. Know what you’re comfortable with. Saying so, cardio should never been a punishment.
Adapt - This will work, but you will have to continue to make adjustments.
Stay consistent, accept progress isn’t a linear line, it’s a spiral with ups and downs, push through them.

Notice we didn’t say anything about supplements, waist trainers or any other gimmicks. These tips aren’t sexy but they are proven.

“Day one, or one day.” - You decide.

Listed points:

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @‌colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢DM us “SUMMER READY” to apply for top tier coaching at a discounted rate to our IG @‌ColossusFit - Summer is 100 days away (just over 3 months)
➢Comment “SQUAD” down below on youtube

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 how to shrink the waist, how to work through an injury and how to make meal prep fun.

(0:00 - Intro
(1:20) - Josh quote: “Some man’s sprint is another man’s stroll.
(4:15) - Kyle quote: “Intentions don’t matter. Actions do.”
(5:50) - What has us excited or intrigued
(13:00) - Client shoutout: Savannah
(15:00) - Question 1- Will working obliques make your waist bigger?
(18:20) - Question 1.5- What are some of your favourite exercises for obliques?
(21:40) Question 2- Injury- is it better to scale back or just take time off when recovering from an injury?
(31:10) Question 3- How can I stop myself from getting bored of my meal preps?

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

➢Follow us on instagram @‌colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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KEY WORD: DM “SUMMER BODY” to get a headstart on getting the results you deserve.

In today's episode we are giving you eight healthy spring habits to make you fitter, healthier and happier.

In 11 days, first day of spring is here.

We are huge fans of getting ahead of schedule before to give more time to prepare. For example- getting started on New Years goals before Jan 1st.

Super often, people wait until the last minute to get ready for times like summer, vacations, etc… so let’s get ready early.

Listed points:

Walk more
Continue to beat the sun up- easy to stop doing as it gets brighter early, but beating the sun up always feels incredible.
Set goals for the rest of the year, and check-in with your New Year resolutions. (Over 25% of the year done already)
Create clutter free environments
Minimalist Challenge (Spring cleaning)
Turn off screens and head outside - the world is your playground
Aim to eat 5-10% healthier a day (could be just a few small decisions a day)
Go into growth mode

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ DM us “REAL RESULTS” to IG @ColossusFit (3 spots available)
➢ Follow us on IG: https://www.instagram.com/colossusfit/?hl=en

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 low calorie comfort foods, find your body-fat percentage, and the hardest part of fitness.

(0:00) - Intro
(0:30) - Kyle quote: “Life is all about choices, stop blaming the lack of opportunity.”
(1:30) - Josh quote: "Choose your hard.”
(4:50) - What has us excited or intrigued
(16:40) - Client shoutout: Victoria
(20:50) - Question 1- What is your body-fat and what’s the best way to calculate body-fat?
(26:25) - Question 2- Low calorie and healthy comfort foods
(33:30) - Question 3- What is the hardest part of fitness for you?

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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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KEY WORD: DM “Fat Loss” if you want to lose 15lbs of fat and gain 10lbs of muscle

In today’s episode we are going to give you seven of the top ways to easily drop fat and begin your journey to a leaner physique.

Listed points:

Minimize processed foods
Know when and how to drop calories, track your food and be as accurate as possible + Know that dropping calories has ramifications
Staple meals that excite you
Having support DM “Fat loss”
Step tracker/ fitness tracker
Have a specific goal - Having a good goal can you help you have control over the weekend and in tough situations.
Don’t eat on your phone or in front of the TV, chew more, smaller plates
Weigh-in everyday and use the data available

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ DM us “Lean Bulk” to @ColossusFit for a chance to work with us 1 on 1 (3 spots)
➢ Watch the podcast on youtube: https://www.youtube.com/watch?v=utLjmHpx5bM
➢Follow us on IG: https://www.instagram.com/colossusfit/?hl=en
➢Kristen transformation and tips- https://www.instagram.com/p/Co5sLCmLN-c/?hl=en

Comment YOUTUBE GANG down below!

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 how to properly lean bulk, recover after a bad day of eating, and avoid being lightheaded during workouts.

(0:00) - Quick favour
(0:30) - Intro
(1:18) Kyle quote: "To give anything less than your best, is to sacrifice the gift."
(4:45) Josh quote: "The tools that got you here won't get you there."
(8:35) What has us excited or intrigued
(11:05) Book recommendation: The Earned Life - Marshall Goldsmith
(17:20) Client shoutout: Kristel w/ coach Krista
(20:35) Question 1- I’m starting my first ever lean bulk and I’m wondering how I can make the most of it while gaining muscle, but not too much fat?
(26:10) Question 2- Do you have any tips for what to do after a day where I went over my calories and cheated on my diet?
(32:25) Question 3- Is it normal to feel lightheaded during your workout?

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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ Click here to get your free nutrition guide: https://colossusfitness.lpages.co/ultimate-fast-food-and-restaurant-survival-guide/
➢It’s also on our IG story- follow us here: https://www.instagram.com/colossusfit/?hl=en

In today's episode we give you the tools you need to dine out, maintain your social life and still progress in your fitness journey.

(1:26) 1- Find accurate results in the data base

A lot of chains will have data within MyFitnessPal, that has already been used by hundreds of people. Unfortunately, it’s not always this easy, but simply searching it up will be the first place to begin.

(2:35) 2- Can’t find it? Build it.

This is an incredible way to ensure you’re as accurate as possible. As we are huge fans of build-your-own type places, you’ll simply log each ingredient by ingredient to maximize accuracy.

(4:25) 3- Too hard to build? Find a twin.

Let’s say you decide to order a 1⁄2 lb burger while out at a small unknown burger joint. If you decide not to log by ingredient you can find a replicate from a popular joint in MyFitnessPal, that could be in the ballpark of what you had just ordered.

(6:02) 4- Over-log when in doubt.

The main goal of all food places is to create food that tastes as good as physically possible. They’ll be adding a ton of oil, butter, etc to make this happen, so always remember that it’s probably a few hundred calories more than you’d think it would be.

(7:42) 5- Plan as best as you can.

Fail to prepare, prepare to fail. By looking up menus in advance, it will help give you a good idea of what’s on the menu and allocate the right number of calories for this experience.

(9:30) 6- Avoid all the “extras” or pick your fights.

It’s so easy to trick yourself into thinking you’ve picked the right option because you’ve gone to a healthy bowl place, but you’ve added 500 calories of sauces without realizing. These things add up and don’t offer any nutritional value.

Same with fries, pops, etc.

(11:05) 7- Log it even if you’re unsure.

It’s so easy to go into a place and look at a food, then think “no clue, won’t log it”, but that won’t help you on your journey.

(13:00) 8- Based on your goals, your situation will look different.

A burrito bowl for a 200 lb male that’s looking to gain muscle will look completely different than the 130 lb female looking to lose fat.

(13:50) 9- Always have water by your side.

Water will be your best friend for sure.
It will fill you up, help you stay hydrated, save you hundreds of calories and so much more.

(14:35) 10- Focus on health.

Often when people have a situation where they’re eating out, they instantly think, “there’s no way I can eat out and get something good for me”

(15:05) 11- It will never be perfect.

This is something to always remember. A lot of people don’t even realize that foods that have full labels are legally allowed to have up to 25% error on it, so that won’t even be fully accurate.

(16:30) 12- Servings can be extremely misleading

You may look at something that says, “200 calories per servings”, but always remember to look into what an actual serving is.

(18:03) 13- Log everything

Yes, that means liquids and veggies.
It also means cream in coffee, bites of your partner’s sandwich, sauces, and so on.

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ Get your free fast food survival guide- https://colossusfitness.lpages.co/ultimate-fast-food-and-restaurant-survival-guide/
➢DM “Fat Loss” to start your fat loss journey on our Instagram @ColossusFit

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 the best fat loss supplements, weightlifting or cardio for fat loss and how online fitness coaching works.

(0:00) - Intro
(0:25) - Kyle quote: “If you’re tired, you don’t need rest. You need more stuff you’re excited about.”
(3:20) - Josh quote: "Doubt kills more dreams than failure ever will." - Suzy Kassem
(5:10) - Weekly book recommendation: Atlas Of The Heart - René Brown
What has us excited or intrigued
(12:50) - Client shoutout: Marco w/ Coach Jason
(15:10) - Question 1- What does online coaching involve and how does it guarantee it would work for me?
(24:35) - Question 2- Is weightlifting or cardio better for fat loss?
(27:40) - Question 3- What are the best supplements for fat loss?

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

➢Follow us on instagram
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ Apply for coaching on our website- www.colossusfitness.com

In this episode we go over 7 keystone habits that can translate over into your live positively and create a chain reaction of other habits.

Listed points:

A keystone habit is a habit that has the power to initiate a chain reaction of other habits and positive changes in one's life.

We wanted to go deeper than the classic exercise, eat healthy & better sleep, so don’t forget about how impactful these 3 things are.

Some negative examples:

Smoking- Increased risk of lung cancer, heart disease, tooth and gum disease, and other serious health problems.
Procrastination- Can cause stress, reduce productivity and lead to subpar results.

(2:05) 1- Waking up early and on time- Increased productivity & time management

Opportunity for quiet and solitude
Better overall mood: Studies show that people who wake up early are typically more optimistic and energetic throughout the day.
Better physical health: Waking up early can regulate your circadian rhythm, improve your sleep quality, and boost your energy levels.

(5:25) 2- Morning Movement - Will help you make better eating decisions through the day. Mood increased, so much more.

(6:30) 3- Meal Planning/Prepping: Can lead to better food choices, increased savings, and actually save more time.

(8:25) 4- Reading: Can improve cognitive function and expand your knowledge and understanding of the world, make better decisions based on the learning and so much more.

(10:50) 5- Having a coach- Can help you save time, energy and even money long term.

Wander around the gym less, actually stick to something, can go on for days with the benefits here.

(13:30) 6- Meditation/Gratitude: Regular meditation can improve mental health, reduce stress, leave you feeling better and refreshed for everything.

(15:47) 7- Journaling: Can lead to increased self-awareness, reduced stress, improved problem-solving skills, clarity on goals & more.

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ DM - “TRANSFORM” and get our full exclusive guide totally free that includes in depth take out/fast food options (first 5 people to sign up will our ebook- $499 worth of value)
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en

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 fit and healthy takeout options, staying fit in relationships and what books we recommend.

(0:00) Special Offer
(0:45) - Intro
(1:10) - Kyle quote: Work on yourself if you want everything else to work out for you.
(2:30) - Josh quote: "Realize deeply that the present moment is all you have. Make the NOW the primary focus of your life." - Eckhart Tolle
(4:10) - What has us excited or intrigued
(12:20) - Client shoutout: Ashley Trask
(15:00) - Question 1- Is it possible to eat out and still lose body fat?
Question 2- Best way to stay fit when dating someone with different calorie needs.
Question 3- Any food reads lately? I’ve seen your instagram post on your favorite books but with this book challenge you have to have some good reads now.

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

➢Follow us on instagram
➢Apply to get your Polished Physique: https://colossusfitness.com/

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DM “Healthy” to @colossusfit On IG to apply for coaching
Instagram: https://www.instagram.com/colossusfit/?hl=en
Youtube (Colossus Fitness): https://www.instagram.com/colossusfit/
Youtube (Fit, Healthy & Happy Podcast): https://www.youtube.com/@fithealthyhappy

In today’s episode we go over how to eat to stay lean and gain muscle.

Listed points:
1. Food is fuel
2. Food is also fun - 80/20 rule
3. Learn to track calories
4. Keep tracking calories
5. Buy food with thought
6. 80% full rule in blue zones
7. Learn to cook- Usually food that takes longer to prepare is better for you
8. Learn to eat out or order meal prep services
9. Fill the gaps with veggies not low quality processed foods
10. Drink more water

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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

Support the show

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➢ Message us on IG "Tight Tummy" to Instagram @ColossusFit (5 spots)
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/
➢ Watch the podcast on youtube- https://www.youtube.com/watch?v=G18T5MRLkac

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 how to get a flatter stomach, increase your energy, and should you workout on an empty stomach?

(0:00) - Special Offer
(0:40) - Intro
(0:55) - Kyle quote: “A good walk in the morning. A good day of meaningful work. A good workout session. A good conversation with a friend. A good time with family. A good night of sleep A good life is pretty simple.”
(2:30) - Josh quote: Charlie Munger "Greed isn’t what drives the world, instead it's envy. Our lives are objectively the best humanity has ever had yet complaining & dissatisfaction is as high as ever." Humans don’t want their lives to just be better, they want them to be better than their neighbours.
(4:40) - Weekly thoughts/recommendations
(13:40) - Client shoutout: Annie
(15:10) - Question 1- I find that I constantly get tired during the day, my energy goes in waves and i’m not sure what to do. Any tips to naturally increase energy levels?
(23:55) - Question 2- I’m starting to think about getting fit for a trip coming up and really want to have a flat stomach. Any tips or tricks to make this happen?
(28:40) - Question 3- Is it okay to workout on an empty stomach?
Yes, but not beneficial like some people make it out to be.

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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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KEY WORD: “Real Results” - 3 discounted spots

In this episode, we go over high level habits to help make you fitter, healthier and happier in 2023.

Listed points:

(0:50) 1- Dial in Your Sleep Routine

People who are sleep deprived on average will spontaneously consume about 500 more calories per day and become less active w/o realizing it.
One-third of Americans don’t get enough sleep on a regular basis so this needs to be talked about.

Tips:

Decide on a set bedtime
Leave the electronics alone
Stretch, breath, and relax. - has been shown to directly improve sleep quality
Prep your bedroom- Make a ritual out of making things as cool, dark, and quiet as possible.

(4:00) 2-Have a Stress Management Routine

Those that are more stressed tend to consume more calories without realizing it, they snack more and become more sedentary.

Tips:

Meditation, journalling, unwind time
Take breaks/avoid news stories
Know what stresses you out and be aware of it

(9:30) 3- Get Yourself Some Accountability

Friend group that actually challenges you
Our custom 1 on 1 coaching.
DM real results- 3 spots

(13:10) 4- Exercise for 60+ minutes a day

60 minutes of moderate physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more.
This is 4% of your day.
The mental health benefits of all this are also endless.

(15:35) 5- Drink Lots of Water

More than half of adults in the United States don't drink enough water – because they are too busy, forget or don't track it.
The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 15.5 cups (3.7 liters) of fluids a day for men. About 11.5 cups (2.7 liters) of fluids a day for women.
Benefits- Weight control, skin clearness, helps you feel full, blood pressure/body temperature regulation, joint health, etc

Tips:

Keep water by your side as much as you can.
Have a solid water bottle that makes sense to you.
Set reminders
Track it- what gets tracked, gets managed.

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com

Support the show

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➢ DM “Muscle Gain” to join coaching and gain 10+lbs of lean muscle @ColossusFit
➢ Follow us on IG- https://www.instagram.com/colossusfit/
➢ Watch us on youtube- https://www.youtube.com/watch?v=j__Yt65qZ1s&t=1493s
➢Cortisol & Lifting: https://www.muscleandstrength.com/articles/60-minute-workout-myth-cortisol

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 if your workouts are too long or too short, the best time to workout and how long to rest in-between sets.

(0:00) - Intro
(0:30) Josh quote: "By changing nothing, nothing changes. - Tony Robbins"
(1:35) - Kyle quote: “Where focus goes, energy flows. And where energy flows, whatever you're focusing on grows. - Tony Robbins
(2:30) - Weekly thoughts/recommendations
(6:30) Client shoutout: Kelvin
(7:35) - Question 1- How long should I be in the gym? I have a busy schedule but I want to put on some muscle!
(17:40) - Question 2- What is the best time to workout? The morning or the night. All my friends go in the morning and say it’s better, I want to go with them but I am just not a morning person and the few times i have gone I have had to drag myself there and my training session sucked.
(23:00) - Question 3- I feel like I’m not taking enough time between sets and I’m not sure what the optimal rest time is. Any suggestions here?

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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ KEY WORD: “MY YEAR” 3 discounted spots available.
➢ Watch the video on youtube- https://www.youtube.com/watch?v=djR9_2_5CBM

In this episode we give you 6 simple nutrition tips to level up your year.

Listed points:

(1:15) 1- Focus on calories in vs. calories out

This one isn’t quite as easy as it sounds, or the other tips but definitely the most important. So many variables come in between watches lying to us, food labels, etc.
Aim to use measuring cups, food scales, and track everything for maximum accuracy.
Big takeaway- Keep track of the data and you’ll notice trends.

(3:25) 2- Learn to be okay eating the same foods

It’s been said that we make 200 decisions related to food a day, by eating more of the same foods, we can help minimize that.
An easy way to help this remembering all the benefits of the food that you’re having and all the great stuff it will do for your body.
Within each meal, ask yourself - what value is this added for me, or what purpose?
This teaches you to learn A LOT vs. blindly following a meal plan and allows you to build up the habits.

(6:40) 3- Focus on food density

Simply put this means that there are low calories in large amount of food. Low energy density means there are few calories in a large amount of food.
Easy way to help feel fuller on fewer calories.
Some examples- Water, Fish, Lean meat and poultry, brown rice, sweet potato, basically all veggies, low fat popcorn, etc
Here's a quick example with raisins and grapes. Raisins have a high energy density — 1 cup of raisins has about 480 calories. Grapes have a low energy density — 1 cup of grapes has about 104 calories.

(9:40) 4- Aim to snack less or minimize snacking

The more used to doing this, you’ll always be looking for food around the house and just eat a bunch of randomness, especially when hungry.
I prefer 3 solid meals with 1 solid snack.

(13:38) 4.5 Eat at roughly the same time as usual if possible.

(14:10) 5- Pre log and plan

One of the most underrated strategies to help you succeed and stay on track.
If you’re reactive vs. proactive, you’ll be highly misguided.

(15:08) 6- Don’t sweat the small stuff.

Most companies will attempt to get you to part with your hard earned money by using enough scientific terms and big words to make you focus on small stuff so they can sell you fad diets, or supplements.
95% of people spend most of their time focusing on the last 5% rather than focusing on what really matters: consistency, adherence, hard work, sustainability, and tenacity. Don’t let your self get suckered.

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ DM “Body Recomp” to lose your unwanted fat and replace it with new lean muscle. (5 discounted spots)
➢ Full episode on youtube- https://www.youtube.com/watch?v=MrpLa41StZ0
➢ Follow us on IG- https://www.instagram.com/colossusfit/

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 best muscle building supplements, the truth about carbs and encouraging others to get fit.

(0:00) - Special offer
(0:25) - Intro
(1:57) - Kyle quote: “It’s the small habits. How you spend your mornings. How you talk to yourself. What you read. What you watch. Who you share your energy with. Who has access to you. That will change your life.
(3:57) - Josh quote: "You don't become confident by shouting affirmations in the mirror. But by having a stack of undeniable proof that you are who you say you are. Outwork your self doubt."
(6:17) - Weekly thoughts/recommendations
(12:41) - Client shoutout: Whitney
(14:45) Question 1- How do you encourage other people to get started with fitnesS?
(23:15) - Question 2- I hear such mixed things, are carbs bad or good for me and how much should I be eating?
(32:35) - Question 3- I’m on a budget, what are your best three muscle building supplements?

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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

Support the show

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➢ DM “Get Unstuck” to apply for coaching at a special discounted rate (3 discounted spots)

In today’s episode we give you common obstacles you’ll encounter in your fitness journey and how to easily overcome them.

This episode was inspired by a viewers question:

“How can I overcome obstacles in my fitness journey? Something always pops up and throws me off the wagon. It’s very demotivating.”

Common obstacles:

(1:35) 1- Unrealistic expectations and goals

If you can't see doing the diet you're currently on for 3, 6, 12, or 18 months into the future, rethink your plan, because it's going to fail.

-Same deal with workout programs, be realistic with your level of willpower and schedule

(3:40) - 2- Vacations.

(7:50) - 3- Eating out

(10:35) - 4- Partying/drinking

(13:20) - 5- Bad weigh-in

(18:02) - 6- Plateaus

(21:00) - 7- Death/emotional trauma

(23:15) - 8- Being in a tough eating situation (sports game/ food place is closed etc)

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

Support the show

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➢ DM us "GLUTE GAINS" on IG #ColossusFit (4 discounted spots available)
➢Watch us on youtube- https://www.youtube.com/watch?v=6Y7vNaLUKBs
➢Karissa's Transformation- https://www.instagram.com/p/CnNLfVwv-Wy/

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 how to properly build muscle, best gym etiquette tips and how fitness has shifted over the years for the better or worse.

(0:00) - Intro
(1:25) - Josh quote: “What doesn’t kill us makes us stronger.”
(3:40) - Kyle quote: “Remember the past, but do not live in it.”
(5:40) - Weekly thoughts/recommendations
(11:30) - Client shoutout: Karissa w/ Coach Krista
(14:37) - Question 1- I’m new to the gym and having trouble knowing what to do and what not to do. Any tips as a beginner to avoid getting in people’s way?
(20:55) - Question 2- How can I build big glutes and get rid of my pancake butt?
(26:15) - Question 3- You’ve been in the fitness industry for 10+ years. How has it shifted, what’s improved and what’s gotten worse about it?

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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

Support the show

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DM “REAL RESULTS” to @ColossusFit to start your coaching journey (5 spots)

Instagram deadlift hack: https://www.instagram.com/reel/CjD7sEmBkks/?hl=en
Fix your form youtube playlist: ➢Fix Your Form Playlist: http://bit.ly/FixYourForm

In today's episode we give you ten things we wish we knew before we started lifting so you can avoid these same mistakes.

Listed points:

1- Start with the right stuff first

Start with weights before cardio. You’ll be too tired to lift at your full potential if you tire yourself out with intense cardio
Avoid coming in and just pumping it up.
Leg day? Start with heavy squats once you’re warmed up.

2- Lift with purpose and intensity

3- It never hurts to ask

Majority of people are always willing to help if you’re unsure of how at attachment works, a machine, don’t hesitate to ask.
Same with any gym staff- ask for any help you need

4- Aim to go at a consistent time

Your body becomes adapted to the routine & it becomes habit, which makes you never want to skip or not go at your routine time.
You’ll also see the same people, which makes you feel more comfortable

5- Hire us

We can save you tons of time, money and energy in the long run
DM 'REAL RESULTS” for more info

6- Don’t be afraid to fail, and learn how to fail

This will help you a ton with confidence and safety.

7 - Place a 10lb plate underneath your weights when adding plates for deadlifts

8- Realize people aren’t judging you

Majority of the time, people are ultra focused on themselves, and how they look, instead of judging you.

9- Take it slow and start with less weight and work up.

Focus on the quality of each movement instead of jerking it up and ego lifting.

9.5 Don’t be scared to push yourself and change weight throughout

10- Watch our form videos before going to the gym

It will give you more confidence knowing you roughly know how the exercise should look.
Plus you won’t waste tone of trying to figure it all out in the gym

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

Support the show

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➢ DM “SHIFT WORKER” to IG @ColossusFit for special case study on how to lose 20lbs of fat and gain 10lbs of muscle with a busy schedule in only 90-days. (4 spots available)
➢ Follow us on IG- https://www.instagram.com/colossusfit/
➢ Full abs episode 101- https://open.spotify.com/episode/6vU3lsnAnBaBEXGyybOTcE?si=7bba9855b2ca4ea0

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 dieting myths that you probably believe, how to get a six pack in 30 days and maximize self improvement in 2023.

(0:00) - Special offer
(0:54) - Intro
(2:30) - Kyle quote: Consistently good > occasionally great.
(5:34) - Josh quote: A bad day doesn’t mean you have a bad life
(8:38) - Thoughts and recommendations
(15:05) - Client shoutout- Grecia
(17:14) - Question 1- It’s 2023, what are some diet and nutrition myths that just need to go away?
(30:15) - Question 2- Is it possible to get a six pack in only 30 days? I have an event coming up and I really want abs.
(34:00) - Question 3. What do you guys do to maximize your own self improvement?

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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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Spots available for 2023 - Message us “2023” to @ColossusFit on instagram to start your transformation.

In today's episode we give you 14 more ways to get and stay motivated in 2023!

Previous get and stay motivated episode: https://open.spotify.com/episode/4PXQ4dSrL65TNmAqo6WuBH?si=ftmHG_z4Stu6P66Q_wRMaQ

Listed points:

Reference our older one

1- Realize your full potential. Work to your potential, not your quota.

“I did all my sets and reps.” But were you intentional?
Look for ways to go above and beyond

2- Be inspired by great people

Similar situation, body type, etc.
People you follow, people around you, books, great youtubers, podcasts. etc
Who’s an athlete you look up to?

3- Realize it’s more than just about you

Investing in yourself can often change a lot for those around you like family and friends
You can put a burden on others if you don’t take care of yourself

4- Do what others refuse to do

stretching, abs, cardio, compounds, getting in the right mindset before the gym
Experts are the ones that do the boring things better and more consistently.

5- Be willing to fail

failure is a part of the process.
Failing at a bigger goal is better than achieving a small goal

6- Keep your promises to yourself

Let your word to yourself be gold
Pretend you’re working out with the rock at 7, if you’re not there you miss it

7- Don’t be scared of things that challenge you

The people that are better do the things that are hard
Quote about how doing hard things leads to better satisfaction

8- Cut out the energy drainers

Social, news, negative people
Find things that charge you up instead of drain your energy

9- Stay motivated even on your days off

Some people on rest days do nothing, eat more, go backwards
Focus on active rest days

10- Make regular Investments in yourself

11- Stop looking for balance, look to be exceptional in every area of your life.

12- Think of your workout in parts

Instead of dreading whole thing break it up mentally. Warmup, compounds, accessories, exercise by exercise etc

13- Let your rest be rest

Make sure you’re able to do your next set to max capacity

14- Measure not mystery

keep statistics on everything around you. So much more motivating vs always wondering

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ DM “New Year” to start your new years transformation (ONLY FOUR EXCLUSIVE SPOTS AVAILABLE)
➢Protein full in depth episode- https://open.spotify.com/episode/01iNWztdK3wjfyGaAVIFx8?si=7650bff975814257
➢ Starbucks giveaway on our IG- https://www.instagram.com/p/CmuB9_yLV8i/

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 how to make new years goals stick, how much protein needed to build muscle, and avoid overtraining/optimize recovery.

Time Stamps
(0:00) - Last chance special offer
(1:15) - Intro
(2:58) - Josh quote: “How you do anything is how you do everything.”
(7:45) - Kyle quote: “It's not about perfect. It's about effort. And when you implement that effort into your life every single day, that's where transformation happens."
(10:45) - Weekly thoughts/recommendations
Client shoutout: All transformations of 2022, successes we’ve had, renewal rate and total transformations over 10 years.
(16:38) - Question 1- I'm really excited about my New Years goals and I know motivation is temporary, saying so how can I make these goals stick? What do you do when you want to make new goals stick?
(25:30) Question 2- How much protein is needed to build muscle?
(32:10) Question 3- How can you avoid overtraining and optimize recovery in your fitness journey?

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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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DM us “New Year Challenge” For current clients only, discounted for the New Year.

$5k worth of prizes, including apple watches, weekly challenges, daily challenges, and incredible results to set you up for success through all of 2023. (7 spots available)

Starting Jan 2nd for a month.

We’re bigger fans of calling it goal setting instead of resolution setting.

43% of all people expect to fail before February, and almost one out of four quit within the first week of setting their New Year's resolution. Most people quit before the end of January, and only 9% see their resolutions through the year.

What is SMART goal setting?

Specific- 20lbs

Measurable- Tracking your weight, photos, measurements.

Achievable- 1.5lbs per week.

Relevant- Yes

Time-bound- 3 months

Fitness related example goals-

I’m going to lose x lbs by x date. I’m going to lose 20lbs by March 30th.
I’m going to do x pullups/pushups by x date
I’ll have a total of 1,000lbs for all compound lifts by x date
I’ll fit into my outfit x by date
I’ll lose x inches by x date
I’m going to lose 20lbs & fit into my size 4 stress by March 30th. Reverse engineer, 1.6lbs per week.

Other categories outside of fitness

Experience- Travel to x place this year
Personal growth- Read x books this year and attend x conferences
Mindset- No negativity challenge or talking about others
Relationship- Improve communication in all friendships
Career/business- Start x business by x date

If your goals only fall into 1 bracket, you’re going to be missing out on a lot.

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ DM “Boxing Day Sale” to IG @ColossusFit for a pre-new years special while spots last!

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 how to reduce overall stress, is dieting or bulking better and how to navigate the gyms in the New Year.

(0:00) - Intro
Josh quote: "This cannot be the year of talking, of wishing, of wanting. This has to be the year, you get it done!" + "To get what you can't, you have to deserve what you want."
(5:55) - Kyle quote: "Easy to spot a yellow car when you are always thinking of a yellow car. Easy to spot opportunity when you are always thinking of opportunity. Easy to spot reasons to be mad when you are always thinking of being mad. You become what you consistently think about. Watch yourself."
(7:50) - Weekly thoughts/recommendations
(9:55) - Client shoutout: Chris M
(13:00) - Question 1- I feel like I'm stressed out all the time, I always feel like I'm too busy, late and behind schedule on things. What do you do to reduce your overall stress?
Question 2- Is dieting or bulking better, and why?
Question 3- How do you recommend I navigate a busy gym going into the New Year?

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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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DM “Holiday sale” to apply for coaching at a discounted rate! (Only 3 spots available)

In today’s episode we give you 8 tips to have better workouts.

Know what the most important part of your workouts are: compound movements, strength movements, lifting over cardio, stretching, major muscle groups.
Hard movements you hate, are the movements you should be doing
Track the weight you're lifting for better results.
Be on a good program - good programs have periodization, challenge, and intention. They’re created for YOU based on your goals, situation, past history, equipment available, time frame.
Make a "no social media" rule - notepad, airplane mode
Know the difference between soreness, discomfort and pain - never train through pain
Don’t try and be insane with training sessions, be consistent, and aim for consistent quality - NOT excessive action that will leave you hurt or too broken to keep training
Know your why! Why are you in the gym...what motivates you?

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ DM “Holiday sale” to give yourself the gift of an incredible transformation this week 🔥 (7 discounted spots)
➢ Amazon giveaway on our IG: https://www.instagram.com/p/Cl4p9nQLPXY/
➢-30 day disappear video- https://www.youtube.com/watch?v=YCF7OWxSMc8

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 the most underrated fitness tips, how to curve cravings and whether or not you should eat when you're full.

Time Stamps:
(0:00) - Intro
(1:55) - Kyle quote: “what I enjoy most about fitness is how objective it is. what you put in is exactly what you get back. Nothing more. nothing less.
(3:30) - Josh quote: “The path that a great man follows becomes a guide by the world.” <-Best form of leadership is to lead by example
(9:25) - Weekly thoughts/recommendations
(23:40) - Client shoutout: Marissa
(26:15) - Question 1- Tips for staying patient, consistent, and enjoying the journey? - Victoria
(31:50) - Question 2- I find I’m really struggling to curve cravings especially at this time of the year, I want all the chocolate and everything that’s being brought into work. Any tips or tricks to help me get through this?
(39:35) Question 3- If you're trying to fit all your macros/calories in, should you eat even when you're not hungry?

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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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DM key word "REAL RESULTS" to @Colossusfit to start your transformation (3 spots available)

In today's episode we give you 10 challenges you can add to your life to become a fitter, healthier and happier version of yourself in 2023.

1- Drop one vice/thing holding you back.
2- Allocate more time to be creative.
3- Develop a stretching/mobility/deep tissue work or schedule.
4- Drink more water.
5- Invest in yourself. Your knowledge, courses, books, coach, etc.
*DM “REAL RESULTS” to work with the best before prices go up.
6 - Invest In your sleep routine and sleep space
7- Re-evaluate and develop a morning routine you can consistently do.
8 - Plan a getaway/trip of something you’re looking forward to.
9 - Take a daily media break. Even 20 min break when you get home
10 - Go one more

Listed points:

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ DM our IG @ColossusFit "DECEMBER SHRED" for coaching (4 spots)

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 how to simplify fitness, journal hacks for happiness, and find friends through exercising.

(0:00) - Intro
(4:40) - Josh quote: "When the vision is clear, strategy is easy."
(6:30) - Kyle quote: “Don’t wait until New Years to start making changes. Get busy. Now!”
(7:30) - Weekly thoughts/recommendations
(16:00) - Client shoutout: Jeremy W
(18:20) - Question 1- I saw you post on IG the journal you had the other day, I’ve never gotten into it myself and not sure where to start. Any tips or tricks?
(25:55) - Question 2- I’m trying to explain lifting, and overall fitness to a friend but realized how confusing it actually can be, especially when explaining it. How would you simplify it into a sentence or two (if possible)?

“Lift weights with good form, mostly 6-12 rep range, with a focus on progressive overload and compound movements. Be consistent, train hard, have fun, eat enough protein, calorie surplus to gain size faster, calorie deficit to lose fat.”

(31:15) - Question 3- How did you find your gym friends/friends with the same fitness goals and passions?

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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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KEY WORD: “BODY RECOMP”

In today's episode we give you the seven things we wish we knew when we started in fitness so you can save time, money and energy.

1- Avoid the comparison trap

Don't let others influence your training so easily
Kali muscle example.

2- Newbie gains are real, take advantage

First little while you are primed for growth
Some guys only hitting chest and biceps first while, then it’ll take forever to balance back and legs.
You won’t be able to get this period back unless you fully detrain again

3- Flexible dieting does wonders and is most sustainable.

4- Health is #1 and this should be a life long process.

Healthy foods, cardio, etc, so much more than just being huge.

5- Be analytical about training and nutrition

Tracking weights, overall workouts, macros, etc goes such a long way
This sets you up for life, understanding macros within food choices.

*Our spreadsheet is a perfect example

6- Less is often more

“It's not about doing more, it's about doing less, but better.”

7- Supplements are just supplements & coaching is a WAY better investment.

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ DM us on IG @ColossusFit "Early New Year" for an action taker discount for coaching (5 spots)
➢ Check out our youtube- www.youtube.com/colossusfitness
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/

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 how to simplify ab training, meal timing tips for best results and how to mentally get prepared for a lift.

(0:00) - Intro
(1:30) - Kyle quote: The man who loves walking will walk further than the man who loves the destination. When you fall in love with the journey, everything else takes care of itself. Trip, fall, pick yourself up. Get up, learn, do it over again.
(4:00) - Josh quote: "Your ultimate goal in life is to become your best self. Your immediate goal is to get on the path that will lead you there."
(5:05) - Weekly thoughts/recommendations
(16:10) - Client shoutout: Kayla
(18:20) - Question 1- I find I get overwhelmed with abs, I know there are a ton of great exercises, I see you do a lot of gym based ab exercises. How would you simply ab training?
(25:05) - Question 2- Does it matter what time of day you eat, and how often?
(31:45) - Question 3- Sometimes, usually in the middle set or end of a lift, I psych myself out. I get all the way set up, hands on the bar, and then lose focus or confidence. I usually sit up, wait 30s and reset. I'm not on social or listening to anything but my music, so I think it's really all in my head. Just have these questions like will I be able to hit this, am I ready Wondered if you guys had any tips or tricks.

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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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Learn more about online coaching: Colossus Fitness - The Polished Physique Program

In today’s episode we are going to discuss how you can achieve your goals faster and be your best self.

Challenge will make you better, without challenge you won’t get better.

Chose your hard. Health isn’t something you should put off.

Take your goals seriously because they are!

"Better off to be a warrior in a garden than a garden in war."

Seven tips to be more comfortable with challenge and achieve your goals faster:

Goals have buy-ins, what’s the buy in for your situation?
Be honest with tracking your time, where your time is spent will show you where your priorities are.
What are your underpriced opportunities in your life? Getting up earlier, staying in the gym longer, eating healthier meals, buying the right groceries for success, saving time and money with a coach (talk about link of coaching) listening to this podcast, going on walks and audiobooks instead of music, inject challenge into your life
1 more (1 less) (Vacation example)
3 markers of successful people Superiority complex, an insecurity of not being enough and impulse control (delay gratification)
Set goals and set them frequently - fall short of big goals, don’t set small ones that don’t motivate you.
Accountability, accountability and accountability - What can you do for this? I use a spreadsheet, measurements, photos same as clients. we encourage each other, I make this podcast, content.

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ DM “Cyber Monday” to @colossusfit to take advantage of our Cyber Monday sale 🔥 (3 spots)
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/
➢ Hip mobility video- https://www.youtube.com/watch?v=GT_rJu2sjO8
➢ Ankle mobility video- https://www.youtube.com/watch?v=IikP_teeLkI

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 how important mobility is, make new health habits stick and pro recovery tips.

Time Stamps-
(0:00) - Special offer and intro
(1:00) - Kyle quote: "The best way to predict the future is to create it."
(2:30) - Josh quote: “Everyone has a plan until they get punched in the mouth.” - Mike Tyson
(6:12) - Weekly thoughts/recommendations
(12:03) - Client shoutout: Jason’s client Grecia
(14:50) - Question 1- How do you recommend people get serious about fitness and health? I can’t seem to make my habits stick, I can do good for a month but I always fall off when things happen.
(21:20) - Question 2- How important is mobility? I was told I shouldn’t even squat because I have bad ankle mobility.
(27:10) - Question 3- I know you guys train hard and do a lot of activities, what are your tips to achieve optimal recovery?

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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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DM “Black Friday” to @colossusfit start your fitness transformation
Only 3 more spots available

In today’s episode we are going to give you pro tips on how you can enjoy the holidays and still stay fit, healthy and happy. You should be able to enjoy your holidays and not feel horrible.

Mindset strategy:

You should be able to enjoy but not horrible
Example feeling stuffed/ feeling regret / having no plan
“Enjoyment looks different for everyone”
What’s your priority?
Remove all or nothing mindset

Eating strategy:

water
limit alcohol before food
Healthy food early
vegetables and lean proteins first 🦃
focus on what you really enjoy, avoid things you care less about.
Pre log
+Leave some room for extra
Avoid skipping meals - don’t fast, protein fast, more vegetables, high quality nutritious food instead

Fitness strategy:

Workout the morning of OR schedule your workouts in advance
Workout with a friend (people are off! go on a hike, play some family football)
Go on walks don’t be too sedentary - lots of food no activity = bad
Try and stick to your plan.‌

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ DM us "Black Friday" on IG @ColossusFit for coaching
➢ Follow us in Instagram- https://www.instagram.com/colossusfit/

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 best supplement you're not taking, improve grip strength and how does creatine work?

(0:00) - Black Friday Promo
(1:05) - Intro
(2:10) - Josh quote: “Patience is bitter, but its fruit is sweet.”
(4:05) - Kyle quote: “A year from now you’ll wish you started today”
(7:03) - Weekly thoughts/recommendations:
(9:50) - Client shoutout: All action takers and incredible transformations
Weekly questions:
(14:30) -Question 1- I know you guys have talked about it before but how does creatine actually work? I have a few questions about it.

What does it actually do?
How does bloating work?
What is the best time to take it?
If I stop taking it for a few days will I lose the effects?
Will I fail a test for school? (I’m an athlete)

(20:30) - Question 2- What’s one underrated supplement you’ve heard of?
(24:30) - Question 3 What are the best exercises to improve grip strength?

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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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KEY WORD: “IT’S TIME” - 4 spots

In today's episode we give you ten new habits that you can add, to enrich your life to become fitter, healthier and happier!

1- Waking up earlier

2- Sunlight exposure as early as possible

3- Limit screentime/ minimizing unnecessary time on phone

4- Put your money where your mouth is - invest in yourself

*DM “it’s time”

5- Cold showers

6- Self reflection practice - meditation / journalling or both

7- Be a lifelong student - podcasts, audiobooks, books

8- 10k steps - morning walk - nature walk daily

9- Checking out of your day

10- Phone cut off time - different focus modes on phone - no social media before bed

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ DM “Lean Muscle“ to @colossusfit to apply for coaching 10+lbs of lean muscle without gaining fat-3 people
➢Follow us on Instagram- https://www.instagram.com/colossusfit/

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 how to gain muscle without fat, mind blowing cardio benefits, and how to keep a calm mind.

(0:00) - Special Offer
(0:40) - Intro
(1:20) - Josh quote: “How you do anything is how you do everything.”
(7:30) - Kyle quote: “If you think lifting is dangerous, try being weak. Being weak is dangerous.”
(9:20) - Weekly thoughts/recommendations
(21:30) - Client shoutout: Kaitlynne
(26:40) - Question 1- Thoughts on cardio? Im not doing much, mainly strength training. I want to lose fat, but just not too sure if it’s worth adding cardio. I’ve always heard people around me saying not to do any cardio.
(31:10) - Question 2- Now that winter is approaching, I want to begin gaining some more muscle but scared of putting on too much fat. How would you approach this?
(34:10) - Question 3- Could you give me any tips on how to keep a calm mind ? And peace with your mind & overall just think more positive?

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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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DM “Fat loss” to @colossusfit to lose fat and achieve your transformation (6 spots)

Summary of episode:

In today’s episode we go over 5 nutrition hacks that aren’t often talked about, that will relate more to the mindset side of things to help you succeed long term.

Listed points:

1- Prime your environment

A 2006 study done where there were 2 jars were placed on the desks of secretaries. One clear and one covered up. The secretary that could see the Hershey kisses ate 71% more than those who couldn’t.
Unless you’re aware of how food cues can make an impact on us, we end eating way more calories we don’t plan on consuming or don’t even like that much.

Tips:

Rearrange cupboards & fridge (where will you not see it?)
Pay attention to environment
Be mindful of cravings

‌

2- Make healthy food simply more convenient

No need to full on meal prep on Sunday’s for 6 hours.
Meal prep on Sunday for 30-60 mins have healthy snacks around, etc.

‌

3- Avoid distracted eating & eat slower.

Chew more. ...
Set your utensils down. ...
Eat foods that need chewing. ...
Drink water. ...
Use a timer. ...
Turn off your screens. ...
Take deep breaths.

The benefits of slow eating include better digestions, better hydration, easier weight loss or maintenance and greater satisfaction with our meals.

4- Dial in the accuracy

Most of us are eating 20-40% more than we think everyday

Tips- Weigh food, track every little thing if possible, limit takeout, etc.

‌

5- Plan your protein and have access to it always.

How can you do a better job planning?
Lean protein choices available is everything. You can find carbs and fats anywhere.

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ DM us on IG @ColossusFit "Body Recomp" (5 spots available)
➢ Follow us on Instagram: https://www.instagram.com/colossusfit/

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.

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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DM “FAT LOSS” to @Colossusfit to claim your spot for coaching and start your transformation.

In today’s episode we wanted to go over some of the biggest mistakes we often see that lead to long term failure.

The mistakes:

Always dieting
Yoyo’ing
Excessive bulking/forever bulker.
Not having a goal or changing goals too frequently
Not following a program + Giving into instagram training
Stopping (Make it part of your life)
Not doing movements correctly. Could get injured easily.
Giving into peer pressure (Your fitness goals are yours alone).

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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ DM “Glute gains” to join the sample group to be coached on how to shrink your waist and grow your glutes in 90-days! - 4 spots available
➢ Starbucks giveaway: https://www.instagram.com/p/CkJUsQ0r3kz/

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 how to grow your glutes, shrink your waist, top travel fitness tips and drink more water.

(0:00) - Intro
(1:55) - Josh quote: “You’re alive. Act like it.
Go outside.
Call a friend.
Hit the gym.
Run until you can’t.Lose your phone. Find yourself.”
(5:25) - Kyle quote: Don’t make permanent decisions based on temporary feelings.
(7:55) - Weekly thoughts/recommendations
(16:25) - Client shoutout: -Mike Robbins
(18:20) - Question 1- I know this is a cliche, but I really just want to grow my glutes and shrink my waist. I feel like there’s a lot of quick fixes out there, I know because I’m ashamed to admit I tried most of them to no avail. I know you guys are very honest so I want to learn how I can better do this.
(29:15) - Question 2- I travel often for work, and have a hard time staying on track, even on the shorter tips. What tips or strategies would you recommend?
(41:13) - Question 3- No matter what I do, I keep forgetting to drink water, even though you mention it’s the most important thing. What can do I do remember to do it more often?

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

➢Follow us on instagram @colossusfit
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DM "GET UNSTUCK" to us on @Colossusfit to break out of your plateau and see faster, better results!

In today's MUST LISTEN episode we give you six tricks to help you break through a progress plateau no matter what.

Most plateaus fall into 3 categories:

-Stool of fitness

Mindset plateau
Training plateau
Nutrition plateau

Is your plateau cased because of one or all three?

6 Remedies:

Mindset remedy:

1- uncommon answer -Make your fitness a priority & improve consistency

-Everyone says eat less, do more abs, do keto, etc.

-don't be half in and half out, have the belief that you can do it, that you do deserve it,

-have goals to work towards

-stop making excuses. “I don't have time.” Get real about the journey.

-start to do the uncomfortable thing

2 - Another uncommon one- Be patient for a bit longer.

Nutritional:

3- Decrease intake

Being more accurate (snacks, coffees, drinks)
Cook more

start to improve accuracy

*some people think they need to change a bit of things but aren’t:

A) consistently logging, weighing, under logging, etc

B) just aren’t consistent with it- example of a deficit during week, surplus weekend then thinking calories need to be lowered

4- Lastly, diet breaks, carb refeeds, etc.

Training:

-New routine / better routine
Lift heavier
Set new goals
Training partner/ trainer

6- Increase calorie expenditure

Walk more
Move more
More volume
More heavy compounds

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ Message us on IG @ColossusFit - “Fat loss forever” - 3 discounted spots available
➢ 5 Hip mobility stretches- https://www.youtube.com/watch?v=GT_rJu2sjO8&t=2s
➢ Limber 11- https://www.youtube.com/watch?v=FSSDLDhbacc
➢ Fix your deadlift form- https://www.youtube.com/watch?v=cHJHvV2EPsY&t=133s

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 the perfect warmup for best results, the biggest nutrition mistake we often see and best substitutes for deadlifts with back pain.

(0:00) - Intro
(0:38) - Josh quote: “Invest in yourself, it pays the best interest.”
(13:20) - Kyle quote: “You can never expect to succeed if you only put in work on the days you feel like it,”
(15:30) - Weekly thoughts/recommendations
(20:05) - Client shoutout: Savanna
(22:00) - Question 1- Do you warm up/stretch before your workout? How long/What do you do?
(30:00) - Question 2- Since you’ve been coaching for so long and helped so many people, what would you say is the biggest mistake you often see from people struggling with nutrition, mainly nutrition wise?
(37:00) - Question 3- Any tips on how to stay consistent with deadlifts and if it’s worth doing them or not cause they feel good but I’m worried they might be low key agitating my lower back as I’ve already got a small pain down there just from working and such? Or what to supplement them with instead?

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

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➢ Send us a message "REAL RESULTS” to @ColossusFit on IG - 5 spots

In this episode, we go over the differences of the military diet and mediterranean diet. We do in depth and explain the pros, cons & so much more. Hope you enjoy!

Military Diet

What is it? - requires people to follow a low-calorie diet for 3 days and then return to regular eating for 4 days. Across the first 3 days, the diet restricts daily calorie intake to 1,400, 1,200, and 1,100 calories.

Lose 10lbs in 3 days- bold claims.

Includes lots of random things, grapefruit, bananas, apples, hot dogs, tuna, carrots, cottage cheese, vanilla ice cream, etc.
Despite its name, this diet does not relate to how people in the military eat.

**Mediterranean Diet

What is it?** The Mediterranean diet is a way of eating that's based on the traditional cuisines of Greece, Italy and other countries that border the Mediterranean Sea.

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ DM us on IG @ColossusFit "It’s time” (7 discounted spots)
➢ $100 Gymshark giveaway- https://www.instagram.com/p/CjTTwStrzYD/
➢ Follow us on Instagram: https://www.instagram.com/colossusfit/

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 our favourite HIIT movements, best free fitness app hacks & how to manage long vacations.

(0:00) - Intro
(0:32) - Kyle quote: “Three months from now you will either have three months of excuses or three months of progress. The time is going to pass by either way.”
(3:56) - Josh quote: "We suffer more often in imagination than in reality." - Seneca
(6:16) - Weekly thoughts/recommendations
(13:20) - Client shoutout: Chelsea
Question 1- I’m curious to know your thoughts on the Myfitnesspal barcode issue, and while we’re at it, also curious to know your favorite free fitness apps that help on your journey?
(21:30) - Question 2- What HIIT movements or burnouts do you like doing?
(27:18) - Question 3- How to manage long vacations? Like a month or longer trip?

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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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DM “fired up” to @colossusfit to apply for online coaching so you can get in the best shape of your life.

In today’s episode we give you seven ways to boost your energy, guaranteed.

Listed points:

Exercise
Consistent workout schedule (motivation gets you there, discipline keeps you going)
Walking actually net gives you more energy/ work in more activity into your day. Try a mid day walk.
Sun exposure first thing in the morning
Spend time in nature
Morning walk
Limit screen time at night
Learn how to eat for energy
High protein delivers energy
Limit “massive” meals
Water first
Know how food affects you
Stop snacking on foods you can’t control
Don’t eat after 8 pm
Take self care seriously
Mental health
Rest and recovery
Do things that actually relax you
Journaling

DM "Fired up" to @ColossusFit to start your transformation (4 spots available)

Spend 15-30 minutes getting inspired each day
Audio books
Podcasts
Books
Motivational videos
Spend less time on your phone
No phone first thing in the morning
No phone right before bed
Follow accounts that motivate you
Stop entertaining your excuses

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ DM “Body Recomp” to @colossusfit to start your transformation
➢ $100 Gymshark giveaway- https://www.instagram.com/p/CjTTwStrzYD/
➢ Free youtube form playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7

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 the best type of creatine, how to be more confident in the gym & how often to stretch to improve flexibility.

(0:00) - Intro
(0:32) - Josh quote: “I don’t get paid to feel good, I get paid to show up” - MLB athlete who threw pitches in the game despite being very sick
(4:00) - Kyle quote: Be brave enough to suck at something new.
(6:50) - Weekly thoughts/recommendations:
(15:10) - Client shoutout: Nikki
(17:40) - Question 1- What is the best type of creatine? I went to the store to buy some and I was being sold a bunch of different types.
(21:25) - Question 2- I know recently you talked about the gym being the best for results, but mentally i struggle to get in there. not time wise, but confidence wise, any tips?
(27:45) - Question 3- When and how often should I stretch to improve mobility?

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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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DM Elite to @colossusfit to achieve your elite transformation- 3 people

In today’s episode we give you eight habits to obtain elite fitness status.

Be on a routine where you move/ train on all planes of fitness (sagittal, coronal (or frontal) and transverse)
Understand there are two types of workouts (Peaked and focused or on the phone and “here to get it done” attitude) Have an attitude for progression
Does't skip cardio, abs, mobility, compounds or movements they don’t like
Coach. Explain all high level athletes
You track progress (Photos, measurements, weigh-ins)
Takes recovery seriously (Sleep, mobility work, etc)
Identity around nutrition is focused on health. - High protein, lots of veggies, right amount of calories, minimal alcohol, etc
Work gets put in no matter what day. Rest day, tired day, sore day, etc. - “You can never expect to succeed if you only put in work on the days you feel like it,”

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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➢ DM “October Shred” to @colossusfit to get started (5 spots)
➢ Youtube form playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7
➢Fix Your Form Pocket Book: http://bit.ly/FormCheatSheet

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 a few gym hacks you need to know, our favourite go to healthy snacks and whether carbs or fats are worse.

(0:00) - Intro
(1:03) - Kyle quote: “Nobody owes you anything, but you owe you everything.”
(2:45) - Josh quote: "There are two ways to do something: the right way and again."
(6:45) - Weekly thoughts/recommendations
(8:35) - Client shoutout: Chris M
(11:10) Question 1- Congrats on 10 years of lifting. Seeing that you’re pros, what are some of your go to gym hacks that will help me in the gym?
(22:30) Question 2- What are your favorite go to healthy snacks that are either low calorie or high in protein?
(31:25) - 3- Carbs or fats, what is worse for me?

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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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DM “Gym Buddy” to @colossusfit to start your transformation today

In today's episode we go over eight ways to get out of a rut that actually work.

Listed points:

Find your why and make it deep
Find a grounding motivator (Night out, weigh-in date, trip, competition with friends)
By stop entertaining your excuses - Call yourself out and make change towards consistency
By actually tracking progress
Gym buddy (or coach) Friends and family are often supportive, but they don’t always provide the push we need when we’re stuck in a rut.
Take on some sort of challenge- plug our challenge.
Uncover the real reason.
Start small, but let the momentum carry.

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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DM “September Shred” (3 spots)

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 how to have more energy during the day, when to join a gym and social media vs. reality.

(0:00) - Intro
(0:35) - Josh quote: “Be uncommon amongst uncommon men.”
(6:10) - Kyle quote: “The more you do, the more you get used to doing.” - Coach KG
(8:00) - Weekly thoughts/recommendations
(16:50) - Client shoutout: Becca H with Coach Jason
(19:30) - Question 1- I struggle with energy. I workout a fair amount, eat decently clean but find I’m pretty tired consistently, especially later at night. Any tips or strategies you recommend?
(29:01) - 2- Do you feel like your social media persona fully matches up with who you actually are? I know a girl who’s always posting about getting up at certain times, no cheat meals, etc and doesn’t live it in real life. Is there any part of what you say that isn’t fully true?
(36:00) - 3- I’ve been working out for almost a year now at home with a few dumbbells up to 20lbs, some bands and a few random things here and there. How do you know when it’s ‘time’ to make the leap into going to the gym?

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

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DM "Kiwi" to @ColossusFit to start your coaching journey so you can do fitness forever <3

It’s important to understand that your relationship with food goes deeper than fuelling your body. Unlike animals that eat solely for survival, humans eat for a variety of reasons, such as joy, pleasure, culture, tradition, socialization, and to fuel their bodies.

Signs of a good relationship with food include:

You give yourself unconditional permission to eat the foods you enjoy.
You listen and respect your body’s natural hunger cues.
You eat when you’re hungry and stop when you’re full.
You don’t obsess over the number on the scale.
You don’t let the opinions of others dictate which foods you eat.
You don’t feel the need to justify your food choices.
You understand that you’re not defined by the foods you eat.
You enjoy all food in moderation.
You choose foods that make you feel your best.
Calories are not the focus of your food choices.
Don’t label good and bad foods
Know no one’s perfect: Avoid hedonistic eating tendencies (understand if you eat when sad, stressed, bored and find work arounds).
Planning
Learn more about foods & focus on health
Eat when you’re hungry
Fill your day with healthy foods (Have healthy options readily available)
Never punish yourself

Developing a good relationship with food takes time, patience, and kindness toward yourself. Allow yourself to navigate this journey without judgment, and take it day by day.

Listed points:

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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➢ Dm us "Body Recomp" on IG @ColossusFit to apply for coaching (4 spots available)
➢ Follow us on Instagram: https://www.instagram.com/colossusfit/

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 how to re-build leg strength, what to eat before morning workouts and increase calories long term.

Time Stamps:
(0:00) - Intro
(0:28) - Kyle quote: “You don’t realize what you have until it’s gone”
(3:05) - Josh quote: "it's not who you are that holds you back. It's who you think you are not."
(5:12) - Weekly thoughts/recommendations:
(15:45) - Client shoutout: Sarah
(18:45) - Question 1- Tips/opinions on working out 10-15 mins after waking? no food/caffeine?
(22:45) - Question 2- I’d like to get to a point where my calories are higher long term, what suggestions do you have to get there?
(28:40) - Question 3- I felt like my legs were stronger in the past, especially before this summer. Any tips or tricks to get that strength back?

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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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DM “Pro Transformation” To @ColossusFit to get your advanced results
Free form guide: http://bit.ly/FormCheatSheet

In today's episode we go over 10 life changing things that we have learned in our over 10-years of lifting.

Listed points:

You Will Never Be At An “End Point”
Training To Failure Is Overrated
Consistency - Nothing beats consistency. Yeah, we've heard that cliche a thousand times, but the more I keep on the more I realize this is the difference maker. “The gym part is usually the easiest part for people because it's the most enjoyable part of this journey, but changing your old habits is hard. It takes time and discipline.
Lifestyle Adaptation - Fight laziness and learn how to do this in a consistent and sustainable way. Enjoy the process! Some days you do need to go through the motions.
You’re Not Giving 100% . In the gym, you're typically capable of a lot more than you think. Whether it's more weight for a PR or more reps and a set
Supplements are way less important than you think
If you find something especially hard, do more of it (I.E Cooking, hard exercises, fixing sleep schedule) Fix your weakness'
Keep learning and reading - Question everything, read studies, don’t just understand a topic, try and have a deeper understanding of it
You should be doing this to be healthy, not just look sexy (Call yourself out on bad habits, analyze your approach and focus on longevity)
Form will always been one of the most important things. Without the right form you're either getting injured or just not getting the most out of the movement

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢DM us on Instagram "Fat Loss" @ColossusFit for exclusive coaching (3 spots)
➢ 5 Reasons You're Eating More Than you Think- https://www.youtube.com/watch?v=yTBqQPrrjys
➢ How to Not Lose Progress Over the Weekend- https://open.spotify.com/episode/4qL8hmTBzQPDujVpAMBu0z?si=244f6456f8a3469d

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 creating a calorie deficit, when you should workout for optimal results & deal with people around you that are judgemental.

(0:00) - Intro
(1:45) - Josh quote: "Everything has beauty, but not everyone sees it." - Confucius
(6:38) - Kyle quote: “You’re not supposed to feel like working out everyday.
In fact, it would be weird if you did.
But, we do things everyday that we don’t exactly feel like doing.
Just suck it up and get it done.
Future you will thank present you.”
(9:42) - Weekly thoughts/recommendations:
(15:25) - Client shoutout: Hayley
(17:55) - Question 1- Where I'm struggling right now is, I'm having a hard time creating a calorie deficit. What is the best way to regulate this and make sure I'm in a deficit?
(25:50) - Question 2- Should you workout at night or the morning?
(30:28) - Question 3- When people catch me tracking my calories some are supportive when I explain what I’m doing, most though make fun and exclaim “Why are you doing that?! I’ve got better things to spend my time on!”. Now this stuff rolls off me I do not care but how do you guys find that people respond?

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

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Learn about online coaching: https://colossusfitness.com/

Recent report shows that diet-related deaths outrank deaths from smoking, and about half of U.S. deaths from heart disease - nearly 900 deaths a day - are linked to poor diet.

The pandemic highlighted the problem, with much worse outcomes for people with obesity and other diet-related diseases.

One important question to ask within food and your diet is- what value is this adding for me?

In today's episode we give you eight foods you should avoid in your diet.

Listed points:

1-fried foods/trans fat

increases your risk of developing heart disease and stroke. It's also associated with a higher risk of developing type 2 diabetes.

2-excessive caffeine.

Can cause restlessness & shakiness, insomnia, anxiety, fast heart rate, dehydration and so much more

3-alcohol

High blood pressure, heart disease, stroke, liver disease, and digestive problems

4-sugary drinks.

refined sugar. Starbucks drinks, pop, juices, & so much more
weight gain, obesity, type 2 diabetes, tooth decay and cavities

5-Bread/pastries. Crossaint, muffins, donuts,

6-Fast food in general

7-French fries

8- Chips

*In order to succeed you HAVE to make sacrifies.

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ DM us "Fat Loss" to @ColossusFit to apply (5 discounted spots)

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 how to stay on track for a special event, add depth to your squat & avoid imposter syndrome.

(0:00) - Special Offer
(0:56) - Intro
(1:15) - Kyle quote: “Food is the most abused drug. Exercise is the most underused antidepressant.”
(4:15) - Josh quote: “When You Complain, Nobody Wants to Help You”
(10:15) - Weekly thoughts/recommendations
Tony Robbins Morning 10 minutes meditating.

Perform a breathing exercise (~1 minute) He begins by sitting straight with his eyes closed. ...
Express gratitude (3 minutes) He spends a minute each on three things he is grateful for, reliving them as moments.
Experience connection (3 minutes) ...
Visualize success (3 minutes)

(14:50) - Client shoutout: Vini
(17:15) - Question 1- Sometimes I struggle with staying consistent because of special events, I find when i mess up, i fall off and it’s hard to get back to it, any tips?
(23:35) - Question 2- I’m really struggling with depth in my squat, any tips or tricks to help improve it?
(29:35) - Question 3- I’m a new personal trainer. I’ve been finding myself struggling with imposter syndrome, have you ever dealt with this in your training career & if so, how did you overcome it?

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

➢Follow us on instagram @colossusfit
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Main push for episode: www.colossusfitness.com

In this episode we go over 8 SIMPLE healthy habits that will change your life. Key word here being SIMPLE. No cost involved, no need to spend hours doing it, these are things you can and should do DAILY.

1- Schedule time for exercise

With everyone’s busy schedules it can be easy to skip out on that workout you were considering doing after work. Rather than planning to exercise when you “have the time,” schedule your workouts into the calendar.

2- Develop a morning routine

This can look different for everyone. Maybe for you it’s practicing yoga every morning, maybe it’s journaling while enjoying a cup of coffee, or maybe it’s carving out time to sit down and enjoy breakfast with your family.
Whatever it is, creating a morning routine will give you time for yourself to ease into the day with the right momentum and energy. This also may be the only time for the rest of the day you can have a bit of solitude, so enjoy it.

3- Express gratitude

Expressing gratitude has been shown to change your brain chemistry to focus more on the positive things in your life, become more mindful, and be more giving to others.
You can’t be grateful and angry/upset at the same time.

4- Get a daily dose of nature

Spending time in nature can instantly restore your energy and lower stress. There is nothing more peaceful and natural than spending time surrounded by trees and soaking in a bit of sunlight.

5- Make time for downtime.

As the saying goes we were’t put on this earth just to pay bills and die. So remember to carve out some time for yourself to do the things that bring you joy.
Give yourself permission to enjoy life.

6- Consistently read & learn

Whether it’s regular books, audiobooks, podcasts, courses, etc, constantly investing in yourself will always pay off.

7- Keep your space tidy

A tidy space=a tidy mind. Keeping your space clean and organized will leave your mind in a calmer state. Keeping your space tidy also makes it easy to know what resources you have, and helps to save you time in the long run.

8- Start a meditation practice

We live in a world where we are constantly stressed and activating stress hormones in our bodies, which can have a negative impact on our health. Taking the time to breathe and meditate helps you de-stress and signals to your body that you’re safe.
Just start with 1 minute if you’re new to it.

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
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➢ Dm us “Lean in 90” @ColossusFit - 3 spots (great discount included)

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 how to avoid letting your metabolism slow down, adjust training for losing weight & work on your mindset.

Time Stamps:
(0:00) - Intro
(0:48) - Kyle quote: “discipline is about doing the tasks you don’t want to do, but you know will help you. It’s about facing your fears, so you can conquer them.”
(2:55) - Josh quote: “Leaders anticipate, losers react.”
(4:15) - Weekly thoughts/recommendations
(10:40) - Client shoutout: Rosetta
(14:25) - Question 1- When you have to take a rest day either because you are sick or injured how do you not let that turn into a cheat day or a day where you don't make any effort to make progress?
(18:50) - Question 2- I have a question, how to adjust training when switching to cutting?
(22:40) - Question 3- How to speed up my metabolism or avoid it from slowing down at least?

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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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DM “FAT LOSS” to @Colossusfit to lose fat and gain muscle

In this episode we go over our top tips to lose belly fat in four easy steps.

1- Consume less (intake)

Keep an ACCURATE log of your calorie intake. Key word, accurate*
Make sure you’re in a deficit through trial and error.
More cooking, using measuring cups, checking labels, etc.
Simply aim to be better

2- Move More (Expenditure)

Follow a consistent strength training program
Aim for 10k+ steps a day, and carve out time to walk daily
Cardio is a great addition to help w/ calories burned

3- Focus on sleep/stress

In several experimental studies, short-term sleep deprivation led to increased calorie intake and weight gain. This may be because of changes in the appetite-regulating hormones leptin and ghrelin, and a greater intake of high-calorie foods and sugar-sweetened beverages.
Aim to have a consistent stress management routine. Meditation, journal, walk, etc.
Night time routine- Do everything possible for a solid DEEP sleep.

4- Stick to the basics & avoid the nonsense/fads/quick fixes

Most things people focus on, which waste a lot of time & energy

AVOID ALL THESE BELOW!

Going keto and having no carbs
Fasted cardio & fasting in general
Ab exercises daily
Relying on supplements
Juice cleanses
So much more

Bonus tip- Accountability, consistency & patience

*HIRE US TO SUCCEED FOR LIFE, not just a few weeks.

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

➢Follow us on instagram @colossusfit
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➢ Message us on IG "Fat Loss" to apply for coaching (5 spots)
➢ Exercise finder w ratings: https://www.bodybuilding.com/exercises/finder

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 how to blast through plateaus in weight loss, a simple trick to find new exercises & how to get results through proper planning.

(0:00) - Intro
(0:55) - Josh quote: “You can’t buy heart.”
(2:40) - Kyle quote: “If you lose 1lb per week for an entire year, that's a total of 52lbs...
104lbs in 2 years.
The scale will NOT go down every single week.
It's just how it is, so stop stressing out when it fluctuates.
Keep putting in work and trust the process.”
(7:35) - Weekly thoughts/recommendations
(21:25) - Client shoutout: Mike Robbins - 65lbs down in 28 weeks
(23:55) - Question 1- I’ve hit a plateau in my weight loss journey. I am 13lbs down and about 30lbs overweight so 17lbs to go but the scale hasn’t budged in three weeks. What do you do for your clients to blast through?-Advanced tools / diet breaks/ carb refeeds/ reverse diets
(31:15) - Question 2- How do you recommend I find new exercises to do in the gym and how do I know what’s actually good? I find a few on tiktok but I know you said to be weary of those.
(35:40) - Question 3- I start my week with good intention. Food prepped, and a fresh mindset to get some good workouts in. But I seem to forget a lot of things, and have a hard time keeping track of everything I need to when life takes over. Any tips?

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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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DM “LEAN BODY” To @colossusfit to build your lean physique

In today’s episode we give you six ways to reduce bloating so you can live a leaner and happier life.

5 Main causes of bloating:

-Eating too much

-Eating foods you’re intolerant too

-Eating too fast

-Hormones

-Inflammatory foods

Listed points:

1- Eat anti-inflammatory foods
Anti-inflammatory foods reduce bloat by decreasing inflammation in the digestive system caused by toxins like sugar, processed grains and meats, artificial food additives, and alcohol.

Ex: Green leafy vegetables, celery, beets, broccoli, blueberries, pineapple, salmon, walnuts, chia seeds, coconut oil
Understand food types and micronutrients that will help

2- Understand micronutrients that will help

Fiber will help bloating in cases where poor digestion is to blame. The reason for this is that too little fiber can cause constipation, which leads to bloating. Eating too much fiber too quickly can have the opposite effect, however, and actually cause you to become bloated and gassy.

Ex: broccoli, lentils, avocados, blackberries, pears, oatmeal

Prebiotics & probiotics elevate levels of good bacteria in the gut, which aids digestion.

Ex: Unpasteurized yogurt, bananas, onions, raw garlic, asparagus, dark chocolate, sauerkraut, kombucha

Diuretic foods get rid of unwanted fluids in the body by increasing urine production.

Ex: Lemons, apple cider vinegar, celery, oats, ginger, cranberry juice, eggplant, tomatoes, cucumber, watermelom

Magnesium relieves bloating caused by constipation or indigestion through neutralizing stomach acid and relaxing the muscles in the walls of the intestines.

Ex: Mostly leafy greens, like spinach and chard, but also banana, fig, dark chocolate, almonds, avocado, black beans, and pumpkin seeds

Potassium helps the kidneys get rid of excess sodium, reducing bloating.

Ex: banana, avocado, sweet potato, spinach, salmon, acorn squash, pomegranate, white beans

3- Learn your caloric intake

4- Elimination diet

5- Consume less calories (especially if you’re overweight & if you’re not have smaller meals

-Eat slower (Chew more)

-Use smaller plates

-Pre log

-Undistracted

6- Drink more water

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

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Colossus Fitness - The Polished Physique Program

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➢DM “I’M READY” to @ColossusFit on IG for exclusive coaching (3 spots)

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 how to avoid the comparison trap, thoughts on steroids & best fast food options.

(0:00) - Intro
(0:40) - Josh quote: “Shut-up about your dream, instead go out and put in the work to achieve it.”
(3:15) - Kyle quote: “The best way to predict your future is create it.”
(5:10) Weekly thoughts/recommendations
(18:05) Client shoutout: Victor
(21:50) - Question 1- How can I deal with the fact that I’m not as strong as I used to be? It can bother me day to day, and I don’t want it to be like that.
(27:05) - Question 2- I’ve been seeing more and more on steroids, on tik tok. People that I never even thought would ever be on it. What’s your take on this? Are there really that many people on it?
(35:02) - Question 3- I hear you talk a lot about burrito bowls and a few other lunch options when eating out. What would be your top food options you can sustainably eat day to day, while still taking care of your health? I’m trying not to ever eat McDonald’s again.

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

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➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ DM "Get Started" to @ColossusFit to apply for coaching
➢Debunking 7 Fitness Myths- https://open.spotify.com/episode/0HJwpz648P30kC58itFbmZ?si=08244cdefdf64d43
➢ Tik Tok trends that are actually good- https://open.spotify.com/episode/3r9X7eN7uZwWEAJwmfuXcv?si=77e0559846d44f54

In today's episode we go over the current seven hottest fitness trends that are taking over Tiktok and explain to you what's good and what's garbage.

Listed points:

Annabel Lucinda’s Ab Workout
Proffee (Protein + Coffee): We all know that breakfast is the most important meal of the day, but the macronutrients that compose your breakfast make a huge difference. Starting your day with protein will help keep you satisfied and focused all morning long.
12-3-30 Method: The workout method that went viral overnight. You set your treadmill to an incline of 12% and a speed of 3mph, and then you walk for 30 minutes. It sounds easy, but that 12% incline gets hard FAST. This method is great for LISS (Low-Intensity Steady State) workouts, which helps promote your body’s fat-burning mechanism. This method was created by Lauren Giraldo but has quickly taken over TikTok with people touting its transformative results.
25-7-2 Stairmaster Workout Another workout named after the details of the workout, the 25-7-2 workout takes place on the Stairmaster instead of the treadmill. To do this trendy workout that will burn your legs, hop on the Stairmaster and set it to level 7 for 25 minutes. You only need to do this workout twice a week. Make sure to watch your posture when doing your steps, it is easy to slouch and lose the form you need to do this correctly. You can make it more challenging by skipping steps or doing side steps.
Online coaches and classes
HIIT Workouts/Chloe Ting Workout
No quick fixes truly work with fitness

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

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➢ Message us on IG "Summer Special" to get the body you want and deserve (3 spots)
➢ Follow us on Instagram: https://www.instagram.com/colossusfit/

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 how to avoid burnout, our thoughts on cheat days & if soreness means your muscles are growing and you're making progress.

(0:00) - Intro
(0:30) - Kyle quote: We do not stop exercising because we grow old- we grow old because we stop exercising” -Dr. Kenneth Cooper
(2:50) - Josh quote: "People ask me what's my secret: I keep working even when no one is looking."
(5:47) - Weekly thoughts/recommendations
(19:13) - Client shoutout: Jeremy W
(22:25) - Question 1- How do you guys avoid burnout? I’ve been feeling myself a little more tired and don’t have the energy I used to.
(32:25) - Question 2- I try to do a cheat meal on Sunday, but it leaves me feeling groggy and crappy going into Monday, any thoughts or advice on this?
(38:50) - Question 3- My muscles aren’t as sore as they used to, is this a bad thing?

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

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Learn more about online coaching www.colossusfitness.com

In today's episode we give you seven ways to simplify nutrition and make it easier for you to stay on track.

Listed points:

Starts at grocery store
Have easy to prepare meals saved in MFP & Eat similar foods have staple foods
Stop overthinking WHAT you’re eating and focus on how much you’re eating / logging and macros
Knowing trigger foods (Don’t keep it in the house)
Eat foods that actually keep you full / focus on volume and fibre
Learn to cook some meals / don’t overcomplicate it
Pre-log

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

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➢7 High Protein Recipes- https://colossusfitness.lpages.co/7-high-protein-recipes/
➢DM us on IG @ColossusFit "BODY RECOMP" (5 spots available)
➢ Enter out Starbucks gift card giveaway: https://www.instagram.com/p/CgKiXBzuC7d/

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 the best high protein breakfasts, how many meals to eat in a day & our biggest fitness accomplishments.

(0:00) - Intro
(1:10) - Josh quote: "Success is the sum of small efforts repeated day in and day out." - Robert Collier
(6:05) - Kyle quote: Success doesn't know these things about cold or early or tired. It just knows if you showed up or not.” — Greg Plitt
(8:20) - Weekly Thoughts & Recommendations
(16:30) - Client shoutout: Mindy
(18:50) - Question 1- I’m struggling to get more protein in at breakfast and was wondering what you’d recommend for a healthy, high protein breakfast?
(27:35) - Question 2- How many meals do you recommend having in a day?
(31:25) - Question 3- What are you most proud of in your fitness journey in terms of accomplishments?

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
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DM “REAL RESULTS” to @ColossusFit if you want exactly that, real results.

Life happens, vacations, losses, illnesses and busy schedules can leave us feeling out of routine and it can be hard to find your way back. In today's episode we give you fives to find your way back on track.

Listed points:

1- Focus on just one.

You’re one workout, walk, healthy meal etc away from being back on track

2- Don’t go down to 0%

*If you operate at 90%, you may go down to 65-70%, which means it’ll be easy for you to build habits back up

Constantly taking big breaks makes it insanely hard to get back to it, when you drop down to 0% of your potential.

3- Ease in, but don’t overthink

Too often people think they need this whole new approach, new strategy, etc but as Nike says… JUST DO IT!

4- Avoid focusing on the past & focus on what’s in front of you. BE PRESENT!

5- Have accountability. No one will notice you miss a workout or don’t eat well if you don’t make it known.

DM “REAL RESULTS” if you want exactly that, real results.

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

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➢ Follow us on IG- https://www.instagram.com/colossusfit/
➢ DM us “Complete Transformation” to @colossusfit to transform your body, mind & so much more. (4 spots available)
➢ Submit a Q for Motivation Monday- https://colossusfitness.ca/podcast
➢ How to Properly Barbell Squat- https://www.youtube.com/watch?v=sbBxvzHwzFU

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 how to build a healthier relationship with food, whether body fat scans are accurate & best barbell squat variations.

Time Stamps:
(0:00) - Intro
(0:45) - Kyle quote: “You can't out exercise a bad diet.”
(4:05) - Josh quote: "This life is mine alone. So I have stopped asking people for directions to places they've never been." - Glennon Doyle
(8:00) - Weekly thoughts/recommendations
(15:45) Client shoutout: Adriel
(18:45) - Question 1- I’m at a point in my journey where I’m finding myself with an unhealthy relationship with food. I get worried to eat sometimes, and can’t seem to allow myself to try any new foods, eat anything slightly ‘bad’, etc. Any tips or advice
(25:30) - Question 2- My gym has those bodyscan devices and gives me all my info, are they accurate?
(28:25) - Question 3- I love barbell squats but it just doesn’t seem to cooperate with my back these days, any variations you’d recommend?

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

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DM “Fat loss” to @Colossusfit to reach your ideal bodyweight and goals 5-10x faster (3 spots)

Most people can/have lose weight this isn’t the problem. Most people actually have a weight REGAIN problem.

In today's episode we cover how to avoid big bodyweight swings, reach ideal bodyweight set point and most importantly how to stay there.

7 Ways to make fitness a lifestyle

Change your mindset (This is a lifelong journey)
Learn yourself, set rules & non negotiables , coach Jason says if you did great that’s great, and if you failed that’s great too / Set rules (Driving home example/ 8pm)
Establish systems that work (Become a planner) (Gym times, pre logging & flexible rest days)
Stop drastic measures and restrictions
Have a plan after the plan
Get some support/ emotionally attached make emotional decisions
Keep building healthy habits - trying new things (10k steps, reading, listening to this podcast, sleep schedule, finding healthy options, making healthy friends, asking yourself what a healthy person would do)

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

Activity

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➢ DM “Results” To @ColossusFit kickstart your transformation to you build your dream body (3 spots)
➢ 6 Must Haves For The Perfect Workout (Episode 373): https://open.spotify.com/episode/035ehfYsaw9LJsto1weQJH?si=aa00ec355e744ccd

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 how to know if your workout is working, how to gain muscle without fat & the most underrated pieces of equipment in the gym.

(0:00) - Intro
(1:19) - Josh quote: Remember, there is never a point in life where you have literally “achieved it”. Every single day, every man out there is on a journey of self-progression, it never ends. Enjoy it for what it is.
(4:40) - Kyle quote: “Too busy eating my own fruit to check if yours is sweeter
Too busy watering my grass to check if yours is greener.”
(6:50) - Weekly thoughts/recommendations
(15:40) - Client shoutout: Jeremy Kolodziej
(18:56) - Question 1 - How can I know if my workout is working? I am doing it consistently but feel like I haven’t seen much change. I know your clients get crazy results in only 60-90 days, what am I doing wrong?
(27:50) - Question 2 - How to gain muscle without fat? I like my level of leanness but just think I could hold a little more muscle.
(33:10) - Question 3 - In your opinion what are under rated pieces of gym equipment?

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

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➢ Free form guide: http://bit.ly/FormCheatSheet

In today’s episode we give you ten ways to maximize the quality of your workouts so you can get more results in your workouts.

Advanced set techniques
Film your sets (Improve form and intensity)
Attack your sets and practice presence and mmc
Invest in the right pre workout
Study gym movements beforehand
Have the right music (download beforehand, add to queue, find new music)
Record your weights (Rep counts/ journal)
Have a gym buddy
Percentage based training
Get a nice outfit/ go in knowing you’re achieving your goal

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

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➢DM US "Muscle gain" @ColossusFit to apply for discounted coaching (3 spots available)
➢ Follow us on IG: https://www.instagram.com/colossusfit/

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 how to increase self esteem, balance fitness & gain more arm muscle.

(0:00) - Intro
(1:00) - Josh quote: “When it get’s tough, you better get tough.”
(5:15) - Kyle quote: “Be all in.”
(6:55) Weekly thoughts/recommendations
(10:50) - Client shoutout: Alannah
(12:50) - Question 1- I know you talk about how to grow your glutes, but I’m looking to grow my arms. Any specific tips or strategies you’d recommend to help with bulging biceps?
(17:20) - Question 2- I find my self esteem and self talk isn’t the greatest and this is affecting my happiness, but also really affecting my fitness journey and the work I put in. Any advice?
(24:40) - Question 3- How do you find the right balance to do everything you need to be on a journey of growth, but also enjoy other aspects of life?

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
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DM “Transformation” to @ColossusFit for a special opportunity to start your transformation to lose up to 20lbs of fat in 90 days.
Previous episode: 303: 7 Habits Of Super Fit People

In today's episode we give you eight secret habits and traits of super fit people.

1- Their circle is also fit, healthy & happy
2- They choose fitness when stressed, need to 'escape' or go through tough times
3- They eat a lot of the same foods.
-Consistent breakfasts, lunches, snacks, etc.
4- Water is their main drink of choice
5- They’re willing to sacrifice what they want now for what they can get later. (delayed gratification)
6- They have a coach
7- They look for reasons not excuses
8- Their sleep routine is on point (and routine around sleep- night time/morning)

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

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➢ DM “READY" to our IG @ColossusFit to apply for 1 on 1 coaching
➢ Follow us on Instagram: https://www.instagram.com/colossusfit/

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 how to properly reverse diet, get ultra lean for summer & stay on track with all the social events happening.

(0:00) - Intro
(0:43) - Kyle quote: “You’re only workout away from a better mood.”
(4:40 ) - Josh quote: If something doesn't scare us, if something doesn't challenge us, it doesn't change us." - Bobby Maximus
(7:50) - Special offer
(10:55) - Weekly thoughts/recommendations
(18:00) - Client shoutout: Catherine
(19:55) - Question 1- I’ve heard a lot about this reverse dieting stuff, what does it even mean & how does it work?
(28:30) - Question 2- I have some events coming up in the next month or 2, best strategies to get ULTRA lean for them?
(33:50) - Question 3- With everything going on with summer, activities, trips, more sunlight etc, how can I best stay on track? Any tips or tricks? I’m struggling to get everything done that I need to fitness wise.

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
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➢ DM “FREE TRAINING.” to @Colossusfit to get our 5 easy steps presentation to help succeed no matter what season, or stuff you’re going through,

In today's episode we give you the ten fitness excuses we hear most, and how you can overcome them to see long term results.

“You can have results or excuses, not both.”

Listed points:

1- “I don’t have enough time”

If you’re close minded, it’s just never going to work.
What do we prioritize? We will always find ways to make time for everything we prioritize.

2- “I’ll do it later, or at a better time.”

No more procrastinating, now is the time.

3- “No energy to workout/ always tired”

4- “I’m getting too old, everything goes downhill at ___ age”

Your mind is a powerful thing.

5- No control over anything *especially cooking and meal wise.

How can we get control? is the question to ask. There are ALWAYS ways.
Asking the right question is everything to a better life.

6- “I don’t enjoy any of it, I’d rather do other things I like.”

Sad reality is that’s not how life works, we can’t do everything we love 100% of the time.
Tips for making it more fun, exciting, etc

7- “I just don’t know what to do.”

So much misinformation out there.
Follow the right people, especially on IG

8- “I Can’t seem to find a good balance between fitness and life”

There’s no such thing as perfect balance.

9- “I can’t stay consistent/feel like a failure”

This makes you not want to do anything which isn’t ideal
how can we create more consistency? once again- the right question is everything. High level questions can change everything.

10- “I don’t have motivation to do anything.”

Can’t rely on just motivation
Find a deeper why to help you out. Keep up Kids? Vacation? Strong until 80 years old? Find a DEEP why.

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
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➢ DM "Case Study" on IG @ColossusFit to apply for coaching (5 spots)
➢ Follow us on IG: https://www.instagram.com/colossusfit/
-We do these here and there, this is to test drive out coaching program at a discounted rate, for 5 people with a minimum of 10lbs of fat to lose.

4 MUSTS TO APPLY:
1-Be willing to workout at least 3x per week at home or at a gym
2- Coachable and hungry for results
3- You are not looking for someone to hold your hand, but clearly tell you what to do.
4- Willing to invest in yourself.

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 the single greatest piece of motivation, how to stop procrastinating & whether juice cleanses are worth it or not.

(0:00) - Intro
(1:55) - Josh quote: “Hope is not a strategy.”
(5:00) - Kyle quote: “Show me your habits, and I’ll show you your future.”
(10:08) - Weekly thoughts/recommendations
(15:08) - Client shoutout: Daniel G
(18:10) - Question 1- I find it hard to stop putting things off, no matter what I do. What pieces of advice do you have to help me stop procrastinating?
(26:30) - Question 2- What’s the BEST piece of motivation you’ve ever heard that you feel had made a big an impact on your life or journey?
(34:20) Question 3- I’ve been hearing a lot about juice cleanses, do they really work?

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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ DM "SUMMER SHRED" To @Colossusfit to claim one of the available 3 spots for a special opportunity for discounted coaching

Today's episode is an EASY to follow list of habits that are guaranteed to help you get lean, healthier & stay overall more consistent in your journey.

Listed points:
1- Eat from home and less takeout
not demonizing eating out, BUT it makes a big difference for most people
2- Whole foods
-foods that are either not processed at all, or processed minimally.
-Examples include whole grains, legumes, fresh fruits and vegetables.
-Think foods that don't need labels listing a million different unpronounceable ingredients.
3- Aim for roughly 1 gram per lb of your goal weight in protein
4- Within each meal, ask yourself - what value is this added for me, or what purpose?
Teaches you to learn A LOT vs. blindly following a meal plan doesn’t need to be for life, but at least to allow you to build up the habits.
5- Focus on eating better for just 1 more day, or one more meal
Aim to simply WIN the day
6- If eating out, learn how to do it
-Burrito bowls, subs, logging ingredients 1 by 1 etc
7- Keep a daily log of the # of calories entering your body & pre-log
8- Cut out the nonsense calories.

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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ DM us "Special Offer @ColossusFit on IG (5 spots available)

Welcome to episode 400! Thank you all for the support, we hope you enjoy the episode.

1- Practice delayed gratification.
2- Biggest takeaway is that this is a journey. Things won’t happen overnight and if you keep at it, you’ll see improvements in every facet of your life above and beyond the physical benefits of getting fit. - Angel
3- Follow people who build you up, unfollow people who tear you down. Not just on instagram!
4- Discipline Over Motivation 🔥 - Merrill
5- How you do anything is how you do everything! 🔥 - Krysta
6- What has made the biggest impact on my wellness journey is Atomic Habits and habit stacking! - Mindy
7 - That you don’t/can’t completely rid yourself of stress, you just learn to manage it. - Genesis
8 - That I’ve been doing it ALL wrong. A coach is 100% helpful to be fit, healthy and happy!. -Victor
9- “Protein Fasting” 🙌 Colossus Fitness’ most underrated tip in my opinion! -Freeda
10- Motion is lotion. A body in motion wants to stay in motion and a body at rest wants to stay at rest. - Marihya
11- Doubt your limits! - Mike
12- This is a lifelong journey so don't get caught up when you slip up you can only aim to get a little better each day! - Ariana
13 - I love a small win. The idea of aiming for progression not perfection. Not being perfect but taking those steps to improve! “Aim for progression, not perfection” - Alana
14- You have to take care of yourself in order to be able to take care of everyone around you! - Ariana
15- I think it is that strength training is key, the many benefits you highlight of it, not just physical but also mental. - Ann
16- Read! keep your mind as fit as your body 🙌🏼 - Ms.Penya
17- “Where to even start?! So many amazing information nuggets. Favorites are treating the weekend like any other day, and when you wake up, get up! I’ve gotten so much time back by doing this simple thing. 🔥🙌” - Sarah Ghiz
18- When you're craving something to say to yourself "It'll be there tomorrow" 🙌 - Dora Ioannou
19- What have I NOT learned from your podcast? I've listened to almost every episode. I think it's a part of my soul at this point. "Never give up and be happy where you at. " That might be it in a nutshell. - Wendy Shank
20- Even if you’re not feeling it go to the gym for 15 mins cause once you get there you will most likely stay for the full work out. - Jen
21- “Eat all the protein and lift heavy 🏋🏼‍♀️” Colleen Hughes
22- Park further in the parking lot for more steps! - ariana___garcia
23- Replace the word try with will
24- "Consistency is key! Just keep going! - Sudee
25- Tracking calories, making healthy eating and working out a lifestyle, mind- muscle connection, literally all of it! - Kaitlin
26- For a holiday or party fill your plate with veggies and protein first then go back for the not so great options for a taste! - Joanna
27- Re-set your space at all times.
28- To stay fired up! Failing to plan is planning to fail.
29- Go first and smile more.
30- My favorite quote is "you make a life of what u have not what you're missing" and favorite tip eat more natural food and eat alot less processed food - Irvin
31- HAVE A PURPOSE.
32- One random small change can change everything
33- Don’t overlook undertrained muscle groups - rear delts - obliques, glutes, etc.
34- Sometimes doing less is doing more
35- 100% isnt always 100%.
36- You won’t always look photoshoot ready
37- Drink more water
38- Never stop playing
39- Journal & write down your goals constantly.
40- Get comfortable getting uncomfortable & give more than is ever expected of you.
41- Go one more.

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Recommended formula for a perfect workout episode: https://open.spotify.com/episode/3W1P839iiTX4Dk1HQWQkne?si=6sVKGdblR_yKZFpDB-

In today’s episode we cover 15 common gym mistakes that you’re definitely making. The good news? We cover how to avoid them so you can level up your results in life and in the gym.

Listed points:

Choice skipping “hard” exercises - EAT YOUR VEGETABLES
Not knowing the right tempo for movements
Learn how to properly breathe
Lazy form and body positioning
Not challenging yourself enough (Increase weights) Too light for too long
Get off your phone
Not following a routine or having a goal
Overtraining / Under-training
Worrying what other people think about you
Going to the gym when you feel motivated - go early
You’re capable of more then you think (Volume example/ soreness)
Poor exercise selection
Going hungry/ Thirsty
Doing workouts in the wrong order
Not monitoring progress

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

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➢ DM us "Body Recomp" to apply for coaching @ColossusFit (5 spots)
➢How to instantly look more in shape- https://open.spotify.com/episode/3ifwN2T8ttS5QOh3LTY774?si=mFhDffbcQaqLqKWgTpYs4g

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 get rid of the last little bit of lower ab fat, how to do a mini cut & macro/protein tips for vegans.

(0:00) - Intro
(0:27) - Kyle quote: “The man who thinks he can and the man who thinks he can’t are both right.”
(2:00) - Josh quote: "Sometimes we're tested not to show our weaknesses, but to discover our strengths."
(4:30) - Weekly thoughts/recommendations
(15:15) - Client shoutout: Mitch Bryant
(17:50) - Question 1- Random question … when you go to Starbucks what do you order? I don’t go a lot but I never know what to get when I do go
(21:40) - Question 2- I just can’t seem to get rid of lower ab fat, you know that last little bit at the bottom? Any tips or tricks?
(26:00) Question 3- Just listened to podcast this morning. Great information and motivation to start my week. Thank you for that! Question: what is a mini-cut? I may be interested in this for my daughters wedding. I have invested in my health and fitness this past year (lost 20 lbs) and would like to "up" the anti so to speak. . More details about mini cut session please :)
(29:50) Question 4- Do you have any protein/macro tips for vegans?

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
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➢ DM us FREE TRAINING to @ColossusFit for a free training on how to lose 20+lbs of fat and gain 5+lbs of lean muscle.

In today's episode we go over the best types of cardio for fat loss, and we ranked them from the best to the worst.

We always get what types of cardio are best, and there’s no right answer here but we do have a list of pros and cons. Truthfully, this order of importance isn’t to tell you the exact what to do, but make it so you can think more for yourself.

Listed order:

1- Walking
2- Sports
3- Swimming
4- Stair-master
4.5 - Elliptical
5- Bicycle
6- HIIT Training
*The main issue with these types of things is they can take away from your strength training, and ability to challenge yourself with them there.

Didn’t add random things like kayaking, rollerblading etc which aren’t as popular but can certainly count.

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

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➢DM us "Summer abs" to @colossusfit for real results (Accepting 3 awesome people)
➢ Follow our IG for more giveaways: https://www.instagram.com/colossusfit/

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 how to have a toned core while building muscle, best on the road food options & our biggest regrets.

Time Stamps:
(0:00) - Intro
(1:27) - Josh quote: "If you’re going to doubt something, doubt your limits.”
(4:40) - Kyle quote: “Every step is a step forward.”
(6:55) - Weekly thoughts/recommendations
(17:50) - Client shoutout: Victoria H
(22:13) - Question 1- Why is it that if I use diff machines at diff gyms 225 can be heavy, at another gym be so easy?
(25:35) - Question 2- If you’re on a road trip and didn’t prepare any food; what is your go to snack at a gas station or something fast? Are the gas station muscle milks and other protein shakes good?
(29:05) - Question 3- If you could go back and change anything you’ve done what and why?
(39:00) - Question 4- I am currently trying to put on muscle and still want to maintain a strong core, do you guys have any advice to those who are in a calorie surplus that still want toned abs?

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
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This episode is dedicated to Jamal Drysdale, you will be missed brother, RIP and we’ll shred again soon 🕊️🕊️🕊️

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➢ DM us GLUTE GAINS @ColossusFit to grow your glutes and shrink your waist through our coaching service.
^FIRST THREE PEOPLE TO SIGN UP GET A FREE GIFT
➢How To Hip Hinge- https://www.youtube.com/watch?v=h-A7HiTNZ5c

In today’s episode we’re going to teach you how to build your booty/glutes in seven easy steps, guaranteed.

Tips:

Focus on weights, not cardio
Get on a balanced routine - Importance of back and hamstring work as well as a symmetrical body
Mind muscle connection - Feel the burn, learn to hinge
Work glutes on different planes
Train low and high rep ranges
Increase training frequency
Try a lean bulk

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

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➢ DM “Fat Loss” to apply and learn more. (4 spots)
➢ Follow us on Instagram: https://www.instagram.com/colossusfit/

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 the ideal body fat percentage, how to get back into the gym & stay on track at work.

Time Stamps:
(0:00) - Intro
(1:00) - Josh quote: "Fill your life with experiences, not things. Have stories to tell, not stuff to show."
(5:10) - Kyle quote: “The best investment that you could ever make is into your own body. Pinch pennies elsewhere. Spend lavishly on your own health and fitness.”
(8:30) - Weekly thoughts/recommendations
(22:30) - Client shoutout: Petar 1 year transformation
(23:40) - Question 1- Im heading back to work. What tips do you have for me to succeed with nutrition and everything?
(27:30) - Question 2- How to deal w/ situations out of your control?
(32:55) - Question 3- How do you start going back to the gym after you’ve fell off? And how do you build the mentality back?

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

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➢ DM us “REAL RESULTS” on IG @ColossusFit to apply for custom coaching and guaranteed results.

In this episode, we talk to you about the best type of eating (Flexible dieting) to get you long term success, along with 5 HUGE benefits. We hope this helps you out!

Preface: Within this strategy, you must hit your calorie goals, protein especially AND fibre. It simply doesn’t work as well as it could otherwise.

-It’s not all about stuffing your face with skittles and pop-tarts all day, but mainly a strategy to set you up for success long term.

Listed benefits:

1- It’s easy to follow

-The best diet is the one you can maintain that disrupts your lifestyle the least

-Too many people end up sabotaging themselves because they’re not suffering this way, and try to find something harder to follow.

2- No restrictions

The minute that a food is put off limits we instantly begin to crave it more. It’s been proven through studies
When we’re a kid and told we can’t have something- think of what happens.
If something is “bad” once they have it they go nuts and think since I’ve blown my diet I may as well keep going off
For some people it could solve an eating disorder. By simply not restricting, and aiming to hit your calorie

3- You learn a lot

-You learn significantly more than simply just following a meal plan.

-Reading labels, learning portions & so much more.

-It can set you up for success for life.

4- You can enjoy life significantly more

-No more bringing Tupperware containers to parties.

-You’ll have way more freedom and be able to manoeuvre at family get togethers and so much more.

-Your macros are like a budget.

5- Helps you keep weight off LONG-term & simply works.

-Numerous studies and countless transformations proving this can help you lose weight & keep it off.

-Weight loss isn’t the problem, weight re-gain that is.

2 potential small downsides:

If you give yourself an inch, you may take a mile.
People think you’re just eating junk food all day

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

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➢ Strength standards- https://exrx.net/Testing/WeightLifting/StrengthStandards
➢ Follow us on IG: https://www.instagram.com/colossusfit/ (weekly giveaways)

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 how to set proper strength goals, make friends in the gym and cardio do's & don'ts.

(0:00) - Intro
(3:20) - Josh quote: “Enthusiasm is common, but endurance is rare”
(8:46) - Kyle quote: “Exercise is a celebration of what you can do, not a punishment of what you ate.”
(12:00) - Weekly thoughts/recommendations:
(22:06) - Client shoutout: Jeremiah
(25:10) - Question 1- What’s a good factor for setting new goals in the gym? Like if I am squatting 90 lbs let’s say, by the end of the year, or 6 months - what should I progress to? Would love to see if you guys already talked about this!
(30:15) - Question 2- I heard doing HIIT the day after leg day is bad. Theory was it will take from your gains. Truth or fiction? Can I do Low intensity/steady state?
(34:35) - Question 3- Do y’all still take questions for Motivation Monday? If so, I’m going to join a gym to have access to more equipment (my home gym is limited). My family and friends don’t workout, but I want to have a gym partner to workout with. How do you approach people in the gym to become friends and possibly workout together? I don’t mind talking to people I don’t know but I also don’t want to bother them at the gym. Any advice would be great thanks 😊

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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Leave a review. and share this episode to your instagram story so we can get guacamole on our burritos <3

In today's episode we give you eight guaranteed ways to live a fitter, healthier and happier life.

“What single area changed your life for the better?”

1- Nothing is awkward unless you decide it is

-Simply learn to laugh a little, acknowledge it and continue to move forward

2- Do it now.

If it takes a minute or less, just do it now. Put away that shirt, fold that sweater, brush your teeth, check your schedule.

3- If someone asked you if you would recommend yourself as a date/spouse/etc, would you?

-It made me realize that people probably wouldn’t want to date or marry someone who isn’t trying to improve themselves or someone who is lazy or unmotivated.

4- When you wake up, you get up.

ex- No lounging in bed.

-No snooze button nonsense and if you wake before the alarm then thats glorious “found time.”

-No phones in bed

-Set your alarm for same time daily

-Go to bed at a reasonable time so you wake up rested

-Smile when your alarm goes off

-Do something you enjoy in the morning.

5- Don’t rely on willpower, desire, or anything of the sort.

-Set up a system and just execute on that system. Take “do I feel like doing it?” our of the question.

6- It might not be your fault, but it’s your responsibility.

I am in charge of my life. No one else. Me.

7- Quitting is easy. Easy choices lead to a hard life. Hard choices lead to an easy life.

8- There are 86,400 seconds in the day.

You either grow or decay, are you growing or decaying?

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

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➢ DM us "Summer Special" on IG @ColossusFit to learn more about coaching (5 spots)
➢ Follow our IG for weekly giveaways: https://www.instagram.com/colossusfit/

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 how to tone your arms, our thoughts on crossfit & best journaling tips for more happiness.

(0:00) - Intro
(0:50) - Josh quote: "You make a life out of what you have, not what you're missing." - Kate Morton
(1:34) - Kyle quote: Mindset is what separates the best from the rest.
(3:45) - Weekly thoughts/recommendations
(13:10) - Client shoutout: Elvia
(16:50) - Question 1- I’ve always wanted to journal, but struggle with knowing where to start or what to write. Any tips?
(24:10) Question 2- I can’t seem to get rid of the fat in my underarm area, what exercises do you suggest to help me with that?
(28:05) - Question 3- Thoughts on CrossFit? Came across Mal O’Brien a CrossFit champion and was completely blown away with the style of exercise they do. Just curious how you all as trainers feel about it

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

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In today's episode we give you six tips to stay consistent and make fitness a long term lifestyle.

1- Stay focused on the fundamentals vs. the fads

-There are way too many things that can take up too much of your time & energy that give you little to no benefits.

2- Avoid giving yourself the option

-Busy day of meetings, etc instead of saying “I have no time” ask yourself, “how can I make the time?”

-Create non-negotiables in your life that you DO NOT SKIP and no matter what - It gets done.
[Like listening to Monday & Thursdays episodes ;)]

3- Aim for progression, not perfection.

-If you’re too hard on yourself and feel the need to be perfect, very likely you’ll only do stuff when the situation is absolutely perfect.

Nutrition- doesn’t have to be 100% perfect, can still be 85% and get great results.

4- Build your own fitness community

-Who’s your circle of 5?

-Have people hold you accountable around you.

5- Focus on identity change

“Many people begin the process of changing their habits by focusing on what they want to achieve. This leads us to outcome-based habits. The alternative is build identity-based habits. With this approach, we start by focusing on who we wish to become.”

Too many people will reach a goal, and then stop because of focusing on the outcome, not their identity.

6- Don’t allow excuses to take over.

“Once your reach x age, it all goes downhill.”

“It’s a busy week so I’ll get back to it next week.”

Don't listen to all the excuses that can come up, and it will be much easier to stay consistent.

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
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➢LAST CHANCE SUMMER SHRED!!! 3 lucky people accepted today & today only.
➢ DM us "Summer Shred" on IG @ColossusFit to learn more.
➢Tips to log when going out YT video- https://www.youtube.com/watch?v=lE9ne2TAJuI&t=11s

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 how to not blow progress over the weekend, manage big dinners, & what we carry in our gym bags for the best possible workouts.

(0:00) - Last chance for summer shred
(1:23) - Intro
(1:57) - Kyle quote: “Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend.”
(3:50) - Josh quote: "Never make permanent decisions on temporary feelings."
(5:30) - Weekly thoughts/recommendations
(12:30) - Client shoutout: Libby
(14:40) - Question 1- How to structure dinners out better with friends? i always feel guilty after and cant stay on track.
(22:15) Question 2- I always struggle with the weekend. What tips do you have to avoid blowing all my progress over the weekend?
(28:38) Question 3- What do you cary in your gym bag?

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
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DM "SUMMER SHRED" to IG @ColossusFit enter our 60-day shredding challenge (Deadline is May 8th)

If we get enough positive feedback from this episode, we'll make a part 2 with more recommended books!

This has been a HIGHLY requested podcast, so here we are. As you know, we're huge readers and today we go over our top 10 books. We cover a few lessons learned, and talk about why they're our favourites.

Listed points:
1- Atomic Habits - James Clear
-Simple guide to building good habits and breaking bad ones
-Our habits follow a 4-Step Habit Loop which includes: cue, craving, response and reward.

2- Compound Effect - Darren Hardy
-Small, seemingly insignificant actions can lead to huge results over time. You don't need to do anything dramatic or drastic to achieve your goals- make a few small changes every day and see the radical difference.

3- Stillness is the Key - Ryan Holliday
- People don’t understand that the hardest thing is actually doing something that is close to nothing. It demands all of you… there is no object behind you. It’s just you.
-In sports, coaches speak about “the process” this play, this still, this rep. Not just because this moment is special, but because you can’t do your best if your mind is elsewhere.
-A study showed that subjects would rather give themselves an electric shock then be bored for more than a few minutes.

4- 7 Habits of Highly Effective People - Steven Covey
-Be Proactive
-Begin with the End in Mind
-Think Win-Win
-Seek First to Understand, Then to Be Understood
-Sharpen the Saw

5- How To Win Friends and Influence People - Dale Carnegie
- Become genuinely interested in other people.
- Smile.
- Remember that a person's name is to that person the sweetest and most important sound in any language.
- Be a good listener.
- Talk in terms of the other person's interests.
- Make the other person feel important – and do it sincerely.

6- Success Principles - Jack Canfield
- If you want to be successful, you have to take 100% responsibility for everything that you experience in your life.
- Everything you think, say, and do needs to become intentional and aligned with your highest purpose, your values, and your goals.
- To achieve desired outcomes, one must replace complaining with making requests and taking action.

7- 10x Rule- Grant Cardone
1) you should set targets for yourself that are 10X greater than what you believe you can achieve and 2) you should take actions that are 10X greater than what you believe are necessary to achieve your goals. The biggest mistake most people make in life is not setting goals high enough.

8- Can’t hurt me- David Goggins
-Inspiring story of coming from nothing, to pushing full potential.
-Self talk without the work is just a lie.
-The 40% Rule is the idea that when our mind is telling us to quit, that our body has actually only used up 40% of it's potential.

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique:

Colossus Fitness - The Polished Physique Program

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➢ DM us "Summer Shred" on IG @ColossusFit
➢ 60 Day challenge from May 8th to July 7th
➢ $1000 Winners Cash Prize + Special gift for first 5 sign-ups
➢ To enter be a current client before May 8th, submit photos

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 the best summer activities for cardio, how to start lifting weights as a beginner & the most ideal shoes for lifting.

(0:00) - Intro
(0:12) - Special Announcement
(6:10) - Josh quote: "Nothing is enough for the man whom enough is too little."
(8:30) - Kyle quote: “If you really want to do something, you'll find a way. If you don't, you'll find an excuse.”
(12:00) - Weekly thoughts/recommendations
(17:30) - Client shoutout: Wes
(18:32) - Question 1- What's your favourite active summer activity? With summer approaching I'm looking to get into some more outdoor activities that are beneficial for me.
(23:30) - Question 2- Why do some people just wear socks when doing certain exercises at the gym?
(25:20) - Question 3- Best shoes for working out?
(30:54) - Question 4- How do you start lifting as a beginner? I would like to start that

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
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DM US TIGHT TUMMY to @ColossusFit on IG - 3 spots available

In todays episode we give you five tips to achieve a tight tummy transformation.

Tips:
1- Watch out for the scams/fads
Things to Avoid:
1)- Waist trimmer belts
- Compression along with additives increase localized sweating
- Dehydrates your core in the short-term
2)- Flat tummy/detox teas
- Can help decrease appetite with herbs
- Doesn’t “tone” your tummy
2- Cal deficit
3- Strength train
3.5 Cardio will help
4- - Giving yourself some slack
- Bloating fluctuates per individual
- Hormones & Stress are realistic factors we should always consider
4.5 - Elimination Diet
5- Limit alcohol, fast food, cheat meals & drink more water

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
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➢Apply to get your Polished Physique:

Colossus Fitness - The Polished Physique Program

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➢DM us "Body Recomp" on IG @ColossusFit - 6 spots available
➢ Check out our youtube- www.colossusfitness.com
➢ Form playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7

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 how to improve form, whether you should bulk or cut & whether intensity or consistency is better.

(0:00) - Intro
(1:16) - Kyle quote: Twenty years from now, you will be more disappointed by the things that you didn’t do than by the ones you did do. Explore, Dream, Discover.” - Mark Twain
(8:20) - Josh quote: “Don’t set limits on your unlimited potential.” Anonymous
(9:30) - Weekly thoughts/recommendations
(12:10) - Client shoutout: Olivia Woodruff
(15:20) - Question 1- Why do people still lift with badform?
(22:10) - Question 2- What's more important for the gym, intensity of the workout or overall consistency?
(26:20) - Question 3- Now that i’m getting back in the gym, i’m trying to figure out whether i should focus on bulking or cutting. my main goal right now is to reach 190lbs as lean as i can healthily be by the end of the year, but i’m about 183lbs right now in more fat than muscle. would you suggest i start off with a surplus to bulk up or if i should try to cut out fat and then work on building muscle?

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

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DM "FAT LOSS "To @ColossusFit for Online Coaching - 3 spots

Today we're going to be talking about and going over the nutritional hierarchy of fat loss giving you the truth, the whole truth and nothing but the truth.

1- Energy Balance/Calories

2- Macronutrients
Protein= Most important and absolutely cannot be overlooked.
*The amount of calories you consume from carbs/fats makes VERY little difference when calories/protein are being focused on.
Carbs= provides body with the energy it needs.
Fats= value-able at increasing testosterone levels and other hormones

3- Micronutrients

4- Meal timing or frequency
*Once everything else is dialed in, could be good to focus on this factor.
-You want to maximize your ability to build muscle to the fullest, so somewhere between 2-3g leucine is ideal, so approx 25-40g per protein for serving.
-Leucine is the most powerful amino acid. There is a certain threshold of leucine that must be reached before your body can start protein synthesis.
-Splitting evenly thoughout day is beneficial vs. spreading it out like 10-15-15-10, etc. OR all at once in 1 meal.
-Carbs around training not necessarily beneficial. Some people feel better, and some people don't. Everyone is different and each person is different.
-Ask yourself how do you feel when you train?

5- Supplements
-Really not important compared to first 3 pillars
-Creatine monohydrate, protein(if needed), caffeine.

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

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➢ DM keyword "BODY RECOMP" To @ColossusFit to start your transformation (4 spots)
➢ Monique Transformation: A post shared by Body Transformation Coach (@colossusfit)

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 how to Get Ultra Lean For Summer, Easiest Way To Know Your Protein Intake, When To Increase Calories After A Diet?

(0:00) - Intro
(1:30) - Josh quote: "Think positive thought. Say nice things. Do good for others. Everything comes back.
(2:40) - Kyle quote: Each day is a new opportunity to improve yourself. Take it. And make the most of it.
(4:40) - Weekly thoughts/recommendations
(14:20) - Client shoutout: Monique
(18:35) - Question 1- Should I calculate my protein intake based on my total weight or just on my muscles mass weight?
(21:20) - Question 2- When should you increase your calories after a diet?
(27:30) - Question 3- I want to get ultra lean for this upcoming summer. I'm 176lbs, and want to lose about 30lbs, but do it sustainably. I workout 4x a week and eat healthy. What action steps do you recommend I take?

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

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3 Spots available to the first 3 people to DM "MUSCLE GAIN" to @Colossusfit

In today's episode we go over the top ten muscle building mistakes you're probably making and how to fix them.

Listed points:
1- Always training in the same rep range
2- Undervaluing the value of food.
-Tell story of buddy who thought he was eating a lot, but actually wasn't b/c not keeping track.
Carbs- provides body with the energy it needs.
Fats- value-able at increasing testosterone levels and other hormones responsible for growth
Protein- helps you maintain your muscle mass and promotes muscle growth when you do strength training. Numerous studies show that eating plenty of protein can help increase muscle mass and strength
3- Not lifting heavy enough
4- Winging it.
As the saying goes, if you fail to plan, you plan to fail. The majority of your training should be well thought out and planned if you want the best results.
DM US MUSCLE GAIN!
5- Switching it up too much OR too little
6- Being too focused on being shredded
If you're new to lifting you can gain so much more muscle.
6.5- Dirty/Fat bulks
7- Barbells and DB's are king
^Best bang for your buck
8- Always training to failure
-The truth is that always training to failure is actually not a very efficient training strategy. Not only does it often lead to less volume, it is also very taxing on the nervous system.
9- Not Getting Enough Sleep
-We put a lot of work into breaking down our muscles in the gym, but sleep is actually where the good stuff happens. Growth, recovery, and all those awesome adaptations we look forward to take place in our sleep.
10-Not being consistent enough.

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

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➢ DM us on IG @ColossusFit "Glute Gains" to apply for coaching (5 spots)
➢ Follow us on IG: https://www.instagram.com/colossusfit/

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 the best way to grow your glutes, top tips to stay positive when you've failed your goals before & get to bed on time.

(0:00) - Intro
(1:15) - Kyle quote: "Stop complaining about the results you didn't get from the work you didn't put in"
(7:40) - Josh quote: "What you do has far greater impact than what you say." - Stephen Covey
(11:20) - Weekly thoughts/recommendations
(17:35) - Client shoutout: Marleen & Victor
(20:50) - Question 1- Tips to get to bed on time like i want to? I've always struggled with this.
(26:15) - 2- Tips for staying positive after many failed attempts at accomplishing your goals?
(29:00) - 3- I have a pancake butt and want to grow my glutes, where should i focus my energy?

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

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Online Coaching: Colossus Fitness - The Polished Physique Program

In today's episode we researched the daily habits of elite athletes, billionaires and notorious individuals to give you the top ten daily habits that will change your life.

Compound interest concept:
Would you rather have a penny that doubles everyday for a month, or one million dollars? Well the choice is pretty clear: it's better to have a single penny that doubles everyday for a month, versus $1 million up front. This is because of the power of compound interest. If you took a single penny and doubled it everyday, by day 30, you would have $5,368,709.12.

Listed points:
1. 30-min walk
2. Limit/stop scrolling
3. Visualization
4. High protein breakfast
5. Work With Coaches
6. Fill your calendar
7. Write your goals out daily / set monthly goals/ clients weekly goals
8. Read books/ audio books
9. Wash the dishes
10. Spend time with other success-minded individuals

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

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➢ DM us on IG "Summer Special" @ColossusFit (LAST chance & 3 spots available)
➢ Check out our website- www.colossusfitness.com

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 how to say no more, stop feeling so sluggish in the afternoon & best way to gauge strength.

(0:00) - Intro
(1:20) - Josh quote: "Never, ever underestimate the importance of having fun." Randy Pausch
(4:20) - Kyle quote: “If You Always Do What You've Always Done, You'll Always Get What You've Always Got.” ~ Henry Ford
(6:58) - Weekly thoughts/recommendations
(12:30) - Client shoutout: Phoebe
(16:40) - Question 1- Why do you use a RIR concept instead of maxing out on everything?
(21:00) - Question 2- How to say no more? I know it's holding me back, I keep eating food I don't even want to eat but always feel pressured by friends and family. Even for alcohol.
(29:35) - Question 3- How to stop feeling so sluggish in the afternoon?

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

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DM "Summer special" to @ColossusFit start your fitness transformation
Online Coaching: Colossus Fitness - The Polished Physique Program

In today's episode we give you 12 foods that are going to help you lose fat for good.

*Remember, eating specific foods are not going to be the reason you lose fat, but they are going to help you make that process easier.

Listed points:
1- Popcorn- 2 cups- 120 calories
2- Quest chips- 140 calories- 19 protein
3- Pickles- 1 pickle 11 calories
4- Any veggie. Kale, spinach, carrots, broccoli, celery, cucumber.
5- Crispy Minis/rice cake- 12 chips- 90 calories. 1 rice cake 40 cals.

6- Eat Me Guilt Free Protein Brownies- 170 calories- 22g protein
7- Turkey burgers- 200 calories- 35g protein
8- Sparkling water/tea- 0 calories.
9- Hot sauce of any kind- Approx 0 calories.
10- Frozen Yogurt Ice Cream/Halotop/McDonald's Ice cream- 200 calories.
11- Soup
12- ALL lean protein sources. chicken, turkey, ham, fish, etc.

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

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➢ Summer Special IS BACK, DM "Summer Special" to IG @ColossusFit for an incredible offer to start your coaching journey (4 spots available)
➢ Enter out Starbucks giveaway: https://www.instagram.com/p/Cbc8oVQrtlu/

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 what to do instead of dieting, how to stop sabotaging, & how long to rest between sets.

(0:00) - Intro
(2:00) - Josh quote: "The drug dealer never consumes"
Continued - "The CEO of Pepsi was recorded saying he'd never let his family touch any of their products. Mark Zuckerberg puts puts tape over his laptop's camera and microphone. Steve Jobs banned his kids from using the Ipad. Bill gates truly limited his children's tech use, and the CEO of Mcdonald's claims he doesn't even eat his own companies food."
(5:05) - Kyle quote: "The difference between who you are today, and who you will be in 5 years will be the people you spend time with and the books you read."
(8:20) - Weekly thoughts/recommendations
(15:05) - Client shoutout: Becka
(17:20) - Question 1- What's the ideal time to rest between sets?
(21:55) - Question 2- I find I keep self sabotaging myself week by week, and can't stop. What tips do you have for someone that can't stay consistent or doesn't feel worth it?
(32:20) Question 3- I've tried so many diets, I lose weight and gain it back. This isn't sustainable, what's the solution, how do I lose weight and keep it off?

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

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➢Online Coaching - www.colossusfitness.com

Previous Myth Busting Episodes:
Part 1: 264: Debunking 6 Nutrition Myths Everyone Believes
Part 2: 327: Debunking 10 Fitness & Nutrition Myths (Tips To Avoid Them)

In today's episode we bust seven fitness myths you probably believe and why.

Listed points:
1- Fasting boosts metabolism & is the #1 fat loss tool.
-Fasting reduces energy expenditure in the short term.
-Fasting can be a useful tool to control energy intake but it isn't magic.
2. You should be eating entirely 'clean' to get results.
3. Avoid all fruits to lose weight.
4. Supplements will get you shredded.
95% of them are garbage. Of the 5% that aren't junk, 99% of the companies overhype them.
-Three that are worth it: creatine monohydrate, protein & caffeine.
5. Artificial sweeteners trick your body into being hungrier & increasing insulin.
6. You can't lose weight because of starvation mode.
-Starvation mode is claimed to occur when a prolonged calorie deficit slows down and halts a person's metabolism, making further weight loss impossible & can even cause weight gain.
-This is FALSE. A calorie deficit will always result in weight loss over time.
-The law of thermodynamics applies to everyone. Cals in cals out is legit.
7. Breakfast is the most important meal of the day.
"Regardless, if you enjoy breakfast, eat it. If you’re not a breakfast person, don’t feel the need to add it to your daily routine."
-Main benefit of breakfast is starting off strong with good choices.

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

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➢DM us on IG @ColossusFit "March Madness" to apply for coaching (5 spots available)
➢ Follow us on IG: https://www.instagram.com/colossusfit/

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 how to improve mood, navigate busy schedules & talk more about the benefits of using a sauna.

(0:00) - Intro
(0:30) - Josh quote: "Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself."
(3:40) - Kyle quote: "There is a past version of you that is so proud of how far you've come."
(6:33) - Weekly thoughts/recommendations
(13:40) - Client shoutout: Whitney
(16:27) - Question 1: I've been having a really hard time narrowing down my mood lately, I just feel like I'm really happy or really sad. Do you have any general tips for or things I can do everyday that can help me elevate my mood?
(26:40) - Question 2: I feel like with how hectic my life and work is that I'm too busy to actually stay on top of my health and fitness, do you have any tips to navigate my busy schedule?
(36:45) - Question 3: What are the benefits of Saunas?

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

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In today's episode we go over six must haves for the perfect workout.

Listed points:

1) Mentally prepare.
- Know roughly what exercises you'll be doing, what muscle groups, motivation video, etc
2) Proper warm-up & mobility
- Could be walk, stair stepper or whatever leaves you feeling good and ready
- Warm-up the muscles group you'll be using.
everyone's routine will be so different
2.5 Activation movements
3) Compound exercises.
-Bench press, squat, deadlift, etc.
-Diff rep schemes each week to increase volume OR increase through weight lifted. (5x5 example)
4) Accessory movements
Start with multi-joint movements and work until single joint movements.
5) Cool down of some sort or cardio Too many people feel the need to hold stretches for 10-15 mins after, which just wastes time
6) Make sure not to neglect the small things because they will add up over time. Rear delts, glutes, weak points, etc.

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

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➢ Message us on IG "Fat Loss @ColossusFit to apply for coaching (3 spots available)
➢ Follow us on IG: https://www.instagram.com/colossusfit/

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 what results to expect from taking creatine, how to finally hit a squat personal record & get rid of love handles.

Time Stamps:
(0:00) - Intro
(1:45) Kyle quote: "Complexity is the enemy of execution"
(4:15) Josh quote: “If everything seems to be under control, you’re not going fast enough.” – Mario Andretti
(9:15) - Weekly thoughts/recommendations
(14:30) - Client shoutout: Gage
(16:15) - Question 1- I've been wanting to increase my squat and also test it, what tips do you have for me to do so?
(21:55) - Question 2- I've been seeing creatine everywhere on tik tok, is it that beneficial?
(28:55) - Question 3- How can I target my love handles better?
(31:20) - Question 4- Most of the sauces such as ranch, mayo and other are high in calories and low in protein, do you have any better option to suggest?

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

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➢DM "WEIGHT LOSS" To @ColossusFit for a special discounted opportunity to start your transformation

In today's episode we give you seven ways to break through a weight loss plateau and to finally see that scale move.

1- Overeating
2- Intensity/movement & be as active as possible
3- Have a coach
4- Stress management & sleep
5- Drink more water, coffee & tea.
6- Stop eating out, cook more.
7- Get rid of alcohol & empty calories

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

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➢ Message us on IG "Summer Shredded" @ColossusFit to apply for coaching (4 spots available)
➢ Follow us on IG: https://www.instagram.com/colossusfit/

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 advice for aspiring fitness influencers, how to stop comparing yourself to others & run faster.

(0:00) - Intro
(0:54) - Kyle quote: "Never apologize for being obsessed. Stay in the gym for 2 hours. Pull an all nighter working on your side hustle. Read your new book the entire day. Positive obsession is a gift, not a behaviour to be suppressed."
(4:55) - Josh quote: "You pray for rain, you got to deal with the mud too."
(10:00) - Weekly thoughts/recommendations
(17:50) - Client shoutout: Dylan Humphries
(19:12) Question 1- Tips to become an influencer and grow my page?
(31:00) Question 2- Should i keep my workout/rest days the same or switch it up? I'm trying to figure out what works best.
(34:00) - Question 3- How do I stop comparing myself to others? I'm really struggling.
(40:08) - Question 4- Tips to run faster? I want to improve my speed.

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

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Please leave a review on Spotify or apple and make our day :)

In todays episode we give you 12 tips to get unstuck and out of a rut in your life. Level up your motivation with these 12 tips.

Listed points:
1- Get out of the house as hard as it might seem.
2- Josh's list of daily tasks (Jesse Itzler)
3- Offer a helping hand to someone else
4- Workout
5- Do a bunch of small tasks to get started - especially clean
6- Motivational video
7- Killer music
8- Vitamin D (natural preferred) & walk
9- Avoid crutching on caffeine & alcohol
10- Plan upcoming excitements & refocus on goals
11- Natural energy boosts. Run or cold shower for me.
12- Have a solid network

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

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https://colossusfitness.com/

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➢ Message us on IG "Real Results" @ColossusFit to apply for coaching (3 spots available)
➢ Follow us on IG: https://www.instagram.com/colossusfit/
➢ 5 Reasons You're Eating More Calories Than You Think- https://www.youtube.com/watch?v=yTBqQPrrjys&t=16s
➢ Why you should & shouldn't care about your weight- https://open.spotify.com/episode/3CATgXv8l4l21hVTQucvrj?si=YSV34Ti2Rf-e4S4J-1YACg

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 explain net carbs, give tips on why the scale may not be budging, and talk to you about how to get back on track with your nutrition.

(0:00) - Intro
(1:24) - Josh quote: "If you think small, small things happen." - Floyd Mayweather
(4:31) - Kyle quote: Losing weight is hard. Being overweight is hard. Working out is hard. Being weak is hard. Being disciplined is hard. Being lazy is hard. Everything is damn hard. Choose your hard."
(6:35) - Weekly thoughts/recommendations
(18:45) - Client shoutout: Katalina
(22:16) - Question 1- I feel like I'm slacking on nutrition, I have not been the greatest. Any advice to get back to eating well, tracking, etc?
(26:50) - Question 2- Can you explain net carbs?
(31:40) - Question 3 - I'm doing everything right but the scale won't budge, why is that? Am I just someone who can't lose fat and do you have experience with this?

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

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➢DM Keyword "CASE STUDY" to @Colossusfit On IG for a special opportunity to start your journey to your best body ever!
➢Apply if you're looking to lose 10-20lbs of unwanted fat and replace it with 10lbs of quality new lean muscle.

In today's episode we give you ten industry secrets that we have learned as online fitness coaches to help you get incredible results.

Listed points:
1. Start with the appropriate measures to track your progress (Photos, measurements, weight)
2. You need to look at all levels of your journey (Healthy 3 legged stool).
3. Calories and protein are where to start for nutrition/ have plan.
4. Best workout routines (Periodized, progressive, realistic and custom).
5. Accountability and mechanisms for implementation (Check-ins, follow ups, community, resources).
6. Sometimes less is more, focus on the big things, don't get caught up on micro factors
7. Once basics are mastered, look at external factors like: hydration, fibre, sleep, steps, and managing stress .
8. Your journey might take a bit longer than you think. Your body & situation is different than everyone elses. Stay patient, enjoy the process & trust it.

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

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➢ DM us on IG "FAT LOSS" to @ColossusFit to start your transformation
➢ Follow us on Instagram https://www.instagram.com/colossusfit/

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 tik tok trends that are actually good, dealing with body dysmorphia & how to get comfortable with increasing weights.

(0:00) - Intro
(1:00) - Kyle quote: "Paper has more patience than people." - Anne Frank
(6:45) - Josh quote: "Nobody's life is entirely free of pain and sorrow. Isn't it a question of learning to live with them rather than trying to avoid them?
(10:30) - Weekly thoughts/recommendations
(19:45) - Client shoutout: Jessica Huntington
(21:50) - Question 1- How do you deal with body dysmorphia? I can't seem to get past this.
(29:35) - Question 2- I see a lot of workout trends on tiktok, is there any that are the truth? For instance, I saw that if you I saw a tik tok if you walk on stairmaster for 3x30 mins a week you get abs, can you address this?
(36:05) - Question 3- How to get over the fear of lifting heavier weights?

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

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➢7 High protein recipes: https://colossusfitness.lpages.co/7-high-protein-recipes/

Traveling for work? Going on vacation? Running your kids from soccer game to guitar practice? Being away from home is one of the most common nutrition challenges we hear about.

In this episode we cover 8 ways to stick to your plan, no matter where life takes you.

Listed points:
1- Eat a healthy meal before you go
2- Pack a few healthy snacks
3- Aim for better not perfect.
4- Look for build-your-own-meal restaurants
5- Have healthy staples you can eat on the go.
6- Start with protein, veggies & water.
7- Have some fall back minimums.
8- Realize hunger isn't an emergency.

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
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➢ DM us "Glute Gains" on IG @colossusfit (6 spots available)
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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 our top stress eating tips, tips to grow your glutes & how to encourage your family to be healthy.

(0:00) - Intro
(1:20) - Kyle quote: "On good days, workout. On bad days, workout harder."
(3:40) - Josh quote: "You don't have to be perfect to inspire other people. Let them be inspired by the way you deal with your struggles, your heartaches, and your imperfections."
(6:30) - Weekly thoughts/recommendations:
(14:15) - Client shoutout: Hannah Lynch
(16:10) - Question 1- Could strengh training twice a week be enough to help me grow & shape my glutes if I also focus on my calories & protein?
(19:43) - Question 2 - I sit down at a desk all day and struggle to activate my glutes enough even with 5 mins of banded activation exercises so I feel squats etc in my quads and hams so much more than in my glutes. How much time would you recommend spending on glute activation? And any tips on which exercises are best?
(25:00) - Question 3- For motivation Monday: My family member is inactive and wants to get better, but tells me she hates sweating😂 tips on how to encourage/motivate family to get active? I used to go on walks with her, but we don’t live together anymore and she doesn’t walk as often on her own. Thank you for all the episodes🙏
(29:10) - Question 4 - I'm a stress eater. what tips do you have instead of grabbing food?

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

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In this episode we go over everything you need to know about protein. Answering all your questions, giving guidelines and breaking down myths. Don't miss this episode!

What is protein?
What does protein do for you?
How much should you be having in a day?
Most athletes who workout 0.8-1.3g per pound of bodyweight
When maintain or gaining aim for 0.8-1g of protein per pound of bodyweight
When cutting 1-1.3g of protein per pound of bodyweight
*What’s important to note here is the protein intake is scaled upwards with severity of caloric restriction and leanness. The higher the body fat percentage, the lower the protein intake can usually be compared to the total bodyweight.
What are the best sources of protein?

Questions/Myths:
-What about the anabolic window? Do I need it right after a workout.
-Can I have protein powder on a rest day? / Should I have less on a rest day?
-What should vegetarians do?
-What is an isolate protein? Are the tiktok proteins better?
-Is it bad to have most of your protein from shakes?
-How to easily incorporate protein when out?
-What's more important, my protein or my calories?

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

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➢ 15 Non Scale Wins & Ways to Measure Your Progress- https://open.spotify.com/episode/2V8ZoRH7vAPXYSGuin3ihq?si=cb6358e22d794ea2

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 the best ways to track progress, habits to cut out to get results & benefits of fasted cardio.

(0:00) - Intro
(0:33) - Josh quote: "Attract what you expect, reflect what you desire, become what you respect, mirror what you admire."
(1:45) - Kyle quote: "You can't pour from an empty cup. Take care of yourself first"
(4:10) - Weekly thoughts/recommendations
(7:18) - Client shoutout: Samantha
(9:25) - Question 1-I've been on this journey for a few months now, and can't seem to realize how if I'm making progress or not, What do you recommend?
(13:20) - Question 2- Is it bad to workout early AM fasted or should you prioritize a meal/protein bar pre workout?
(19:26) Question 3- You guys always talk about what you should do, but what about what you shouldn't do to get results on your journey?

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

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DM "SUMMERABS" on Instagram to @ColossusFit to claim one of the remaining three spots

In today's episode we give you five ways to finally get more visible abs and achieve a six pack for summer.

We wanted to go over our top tips and strategies to get abs for summer and KEEP them.

You’ll have to understand everyone’s genetics are different, and the way yours are shaped, the time it takes, etc will all be different based on you.

Listed points:
1- Calorie deficit through nutrition.
2- Focus mainly on strength training with a big focus on compounds
3- External cardio factors
*Stuff like walking, extra cardio etc can help you be in a bigger calorie deficit and eat more.
4-Have support for adjustments when needed
5- Add in additional core work
This will help once you’re at a low enough body fat.
Our favourites:

Cable crunches
Hanging Knee/Leg raises
Oblique cable woodchopper.

6- External factors. Drinking, sleep & stress.

Bonus tip- Allocate extra time for hiccups and roadblocks

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

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Activity

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➢ DM us "Fat Loss" to strip off unwanted fat and finally achieve the results you really want! ( 5 spots available)
➢ Follow us on Instagram https://www.instagram.com/colossusfit/

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 how to transition back to health after covid, keep motivation through a shred, travel fitness tips and more.

(0:00) - Intro
(1:12) - Josh quote: "Fall seven times stand up eight."
(3:12) - Kyle quote: “I just want you to know that if you are out there and you are being really hard on yourself right now for something that has happened … it’s normal. That is what is going to happen to you in life. No one gets through unscathed. We are all going to have a few scratches on us. Please be kind to yourselves and stand up for yourself, please.” - Tswizzle
(5:20) - Weekly thoughts/recommendations
(9:30) - Client shoutout: Curtis
(12:25) - Question 1- How do you guys feel about A fruit and water detox/cleanse and working out while on a detox?
(17:10) - Question 2 - How to transition back to healthy life after covid?
(23:08) - Question 3- I hope you're enjoying your trip to FLA! What tips do you have for someone to stay on track while away?
(28:05) - Question 4- How do u keep motivation when your cutting? I struggle with having to drop my weight when I drop my calories. Do you think Ive previously dropped my cals too quickly? Like how much should I actually drop weight when u cut because it’s so de-motivating going into the gym and not being able to lift as much but wanting to cut!!

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

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➢ DM "Shredded" @ColossusFit to start your shred and build your polished physique

In today's episode we are covering how to lose 10lbs of fat and gain 5lbs of muscle in only 60 days.

Warning: Great transformations take more than 60 days, but two months is a great time to lock in great habits to ensure your success going forward.

Listed points:
1. Importance of deadlines
2. Accountability (Coach/ Friends)
3. Technical rough game plan (Expect the unexpected) Reverse made it easier / Christmas
4. Make the right sacrifices
5. Accept you need to operate at a higher level (get locked in your deficit) - Use that momentum
6. Utilize compounds/ strength train and push that volume
7. Protein consumption
8. Use weekly averages not daily
9. Don't let off day or off decision end it all
10. Regulate everything you can, steps, sleep, water, schedules
11. Keep going

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

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➢ DM us "Shredded" on IG @ColossusFit to start your transformation (4 people only)
➢ Top supplements: https://open.spotify.com/episode/69cfZZ2NbaFUxKL35qJGyz?si=BgBVHTc7TEWHt8ISxvGJ_w
➢ Checkout our youtube channel: https://www.youtube.com/colossusfitness

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 the secret to stacking on muscle without fat, the best supplement and tips to win the weekend.

(0:00) - Intro
(0:40) - Josh quote: "In the midset of chaos, there is also opportunity." - Sun Tzu
(3:08) - Kyle quote: A good walk in the morning. A good day of meaningful work. A good conversation with a friend. A good time with family. A good night of sleep. A good life is pretty simple.
(4:55) - Weekly thoughts/recommendations:
(7:45) - Client shoutout: Kaitlynne Young
(9:25) - Question 1- How can I add on a lot of muscle without doing an aggressive bulk and adding a lot of fat?
(14:13) - Question 2- What is the best supplement to take for amazing results that isn't too pricey?
(18:20) - Question 3- How do people stay in a calorie deficit? I can't seem to do it and keep flip flopping!
(21:25) - Question 4- Tips to win the weekend?

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

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DM "CASE STUDY" to @ColossusFit to start your transformation
Youtube playlist: https://www.youtube.com/watch?v=Jfp4b5Olc7A&list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7
➢Fix Your Form Pocket Book: http://bit.ly/FormCheatSheet

In today's episode we give you ten hacks to get better results in the gym, overnight!

Listed points:
1 - Learn mental cues for mastery
2- Continue to improve strength, aim to add every workout reasonably
3- Improve volume in your workout programming / block to block
4- Utilize deload/ unload weeks
5- Improve frequency of movements
6- Improve density of workout/ shorter rests/ more volume in less time
7 - Lifting a load with more speed and acceleration (intensity of effort)
8- Lift with a friend (All types)
9 - Maximize range of motion
10- Use forced reps, negatives, drop sets, static holds, rest pause, partial reps, or post-exhaustion (intensity of effort)

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

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➢ Can’t do Pull-Ups? DO THIS INSTEAD! https://www.youtube.com/watch?v=mS1ClgzxuyI

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 how to increase your pull-ups, what to do when you cheat on your diet & best night time routine.

(0:00) - Intro
(0:27) - Special Offer
(2:16) - Josh quote: "The little things? The little moments? They aren't little."
(4:40) - Kyle quote: "Commitment is staying true to what you said you'd do, long after the mood left you"
(6:20) - Weekly thoughts/recommendations:
(10:55) - Client shoutout: Gabriel
(13:25) - Question 1- My goal is 10 pullups by the end of the year, any tips or advice?
(20:30) - Question 2- What to do when I cheat on my diet after a weekend?
(28;15) - Question 3- What type of night time routine do you have/suggest for someone that doesn't have anything at the moment?

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

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➢ Message us on IG @ColossusFit "Skinny Fat" to learn more & apply (3 spots left)
➢ Follow us on Instagram: https://www.instagram.com/colossusfit/

In this episode we give you 7 nutrition habits that will make you fitter, healthier & happier in 2022. Please share this to your Instagram story, or share it with a friend to help them out!

Listed points:
1- Focus on protein of each meal then go from there.
2- Automation.
3- Pre-log the best you can.
4- Stop yo-yoing & practice moderation.
5- Don’t give into the fad diets and approaches
6- Focus on food density.
7- Pick one thing to change and turn it into a habit.

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

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➢ Message us "skinny fat" to get started @ColossusFit (5-6 spots available)
➢ Are You Skinny Fat? Here’s How To Not Be: https://open.spotify.com/episode/0PU13eS5U6WSSHuc8oEG4B?si=9ce9457daab8436e

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 how to get rid of skinny-fat, tips to start meditating and best new years resolutions & goals.

(0:00) - Intro
(0:55) - Kyle quote: Change is 50% mental, and 50% environMENTAL.
(2:30) Josh quote: Motivation gets you started, good habits keep you going - it's like brushing your teeth or showering, I just do it and I just do that about my entire life.
(4:41) - Weekly thoughts/recommendations
(13:07) - Client shoutout: Rykan
(14:15) - Question 1: Top tips to begin meditating? I've been wanting to get into it for a while now but struggle with consistently doing it. I almost feel like a failure.
(21:27) - Question 2: What are your new years goals/resolutions?
(25:07) - Question 3: If I want to lose that last little bit of stubborn fat and gain muscle, should I be in a calorie deficit or surplus while strength training?
(29:28) - Question 4: Another question I had was is it true that doing high intensity cardio while in a deficit will eat away at muscle?

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

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In today's episode we share 12 quotes that will change your life in 2022.

Listed points:
1. “There is no passion to be found playing small - in settling for a life that is less than the one you are capable of living.” - Nelson Mandela
2. "You can have results or excuses not both."
3. "Pain is temporary, success is forever."
4. "The only workout/walk you'll ever regret is the one you didn't do."
5. "It's not who you are that holds you back, it's who you think you're not."
6. "Success isn't owned it's leased, and rent is due everyday."
7. "Happiness is wanting what you have."
8. "You don't get results by focusing on results. You get results by focusing on the actions that get results."
9. "A lot of people feel they're burned out because they're doing too much... I say people are burned out because they're doing too little of the things that make them feel alive."
10. "You are always one decision away from a completely different life."
11. "How you do anything, is how you do everything."
12. "The most advanced thing you can do are the basics... consistently"

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

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➢ DM us "New Years" on IG @ColossusFit to start your journey (LAST CHANCE)
➢ Why you should be strength training: https://open.spotify.com/episode/5nvIwpWAA9wIJumsDPlsIl?si=4fd02a72a509470a

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 how to lose fat without dieting, which diet is the best & how to avoid negativity in your life.

(0:00) - Intro
(1:45) - Kyle quote: All you need to do is just keep showing up. The more you show up, the more you learn. The more you learn, the more you evolve as a human being. The more you evolve, more becomes possible . Just keep showing up."
(3:15) - Josh quote: "The bad news is time flies. The good news is you're pilot."
(4:46) - Weekly thoughts/recommendations
(11:30) - Client shoutout: Kirk
(13:57) - Question 1- How can I lose fat without dieting? .
Tips:
1- Strength training
2. HIIT after workout
3. Step count
4. Protein with every meal
5. Static breakfast
6. Improve sleep
7. Minimize stress
8. Eat slower
9. Increase fibre in diet
10. Gallon of water a day
(21:28) - Question 2 - What is the best diet? I want to lose weight in the new years
(29:49) - Question 3 - How to Avoid & deal with Negativity?

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

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➢ DM us "new year, better me" to kickstart your 2022

In today's episode we give you 22 ways you can make 2022 your best year yet!

1- Be realistic
2- Goal set w/ things you'll check on daily (only a few big goals vs. 100 small ones)
3- Declutter
4- Level up your circle. "it's nearly impossible for the quality of your life to be higher than your friends- Confucius
5- Read a book. "No one says, I wish a read less"
6- Have accountability. Hire coach to start the new year strong.
7- Make a to do list and include small things
8- Make a power list with big things
9- Use reminders to your advantage
10- Spend more time without your phone
11- Clean your room
12- Plan for the year starting with vacations, mini getaways
13- Get your bloodwork done.
14- Start allocating 30 mins on Sundays to plan week ahead.
15- Chug a glass of water first thing daily
16- Consistent bedtime and wake up time
17- Optimize sleep space
18- Try new activity to keep fitness fresh
19- Switch music out for audiobooks.
20- Ask yourself "By the end of this year, what would I like to have accomplished?"
21- Delegate more chores to increase overall happiness.
22- Take one thing from this list and implement it weekly. Re-listen to this episode.

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

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➢ DM us on IG @ColossusFit "New Years" for discounted coaching (only 5 spots available at this time).

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 best equipment for results, optimal time to do cardio & what to look for when signing up for a gym.

(0:00) - Intro
(1:25) - Kyle quote: "Challenges are what make life interesting and overcoming them is what makes life meaningful." - Joshua J. Marine
(4:39) - Josh quote: Sorrow looks back, worry looks around, faith looks up—Ralph Waldo Emerson
(6:33) - Weekly thoughts/recommendations
(10:58) - Client shoutout: Devonnie
(13:15) - Question 1: What to look for when joining a gym near me? - Melody
(18:25) - Question 2: Cardio before or after, and why?
(20:37) - Question 3: What's better, cables, dumbbells or machines? and why?

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

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Leave a Spotify review! Help us get to 250 by year end :)

In today's episode we give you the top lessons from Josh, Kyle & The Fit, Healthy & Happy community learned from 2021. Make sure to stay till the end to hear Josh & Kyles.

Listed points:
1- "A small stumble doesn't delay your path." - Marion
2- "Change is difficult, not impossible" - Ana
3- "Adulting is hard." - Kathleen
4- "It's okay to let go of people that aren't going the same direction as you. Even childhood friends." - Teri
5- "I can eat foods and still eat the foods I love, and I am capable of doing things I never thought I would." -Ariana
6- "Get a coach, invest in yourself." - Sarah
7- "Starting is the hardest part of the transformation, it's easy to keep going. Enjoy the process and love yourself at every stage." - Angelo
8- "I am worthy" - Bonnie
9- "Expect the unexpected and be at peace with things that are out of your control." - Josh
10- "Build your team." Kyle

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

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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 how to set SMART goals for the New Year, when to take a break from fitness & how to stay away from sweets.

(0:00) - Intro
(1:15) - Kyle quote: "Whether you meditate or simply take a walk outside in nature, find a daily practice that allows you to take time to unfocus- to just be and let go of stress. Regularly giving your mind support and noticing the way it benefits your body will nourish your spirit to its fullest form of expression."
(3:40) - Josh quote: "Leadership is not about titles, positions or flowcharts. It is about one life influencing another. - John Maxwell"
(6:13) - Weekly thoughts/recommendations
(14:02) - Client shoutout: Dhru Vina
(16:20) - Question 1: How do I set strong goals for the new year?
(23:30) - Question 2: Do you log macros and workout on Christmas week? I go to my families house so it's impossible
(36:08) - Question 3: How to avoid sweets? I'm really struggling.

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

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DM us "Fat Loss" To Lose 10-20lbs Of Fat & Gain up 5-15lbs Of Muscle

In today's episode we cover six mindset changes to live a happier life!

Listed points:
1) Stop being a complainer - take ownership
2) Stop waiting - do it now - make the change
3) Let go of the past
4) Don't send messages/ react when angry - practice empathy
5) Get good at saying no
6) Edit your life/reflect regularly

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
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➢ DM us on IG @ColossusFit "Fat Loss" to apply for coaching & get started
➢ Follow us on IG: https://www.instagram.com/colossusfit/

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 how to make your metabolism faster, when to adjust calories, why you should be training legs & so much more.

(0:00) - Intro
(0:40) - Josh quote:"Anything worth doing is worth overdoing, moderation is for cowards."
(4:05) - Kyle quote: "If I see you at the gym, I'm rooting for you. Nobody cares if you're big, small, slow, fast, skinny, obese, out of shape, or in shape.. Keep going. I see you, you're doing great."
(5:50) - Client shoutout
(8:40) - Weekly thoughts/recommendations
(18:24) - Question 1- Hey Josh & Kyle! My question is, at what point do I need to adjust my macros while I am cutting when I start to see no change in weight? If I start tracking my macros and in a caloric deficit, and after 2 weeks I do not notice a change, should I adjust them (lower them)? Or would I do it earlier after 1 week, or later like around 3 weeks? (Also I know weight isnt a good measurement for tracking weight loss, but if I had to only look only at weight, what would i do?) Thank you! - Eddie Castillo .
(24:50) - Question 2- How can I make my metabolism faster?
(27:55) - Question 3- I don't really care about what my legs look like so I struggle to actually not skip leg day, any advice or tips here?

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

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DM New Years to @Colossusfit to learn how to start your transformation

In today's episode we give you 10 lifestyle changes ti make you fitter, healthier and happier in 2022.

Listed points:
1- Drop one vice.
2- Allocate 1 hour of creative work a week
3- Park further away + take stairs.
4- Try drinking a full glass of water upon waking up
5- Smile more- fake it until you make it affect on your emotions.
6 - Invest In Your Sleep in a completely dark room
7- Carry a water bottle with you.
8 - Plan a getaway.
9 - Take a daily media break. Even 20 min break when you get home
10 - Become a habit centred person. You don't need to be disciplined. Start with a morning routine, pros have a nighttime ritual/routine.

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

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➢ DM us on IG @ColossusFit "New Years" to apply for coaching & get started
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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 out thoughts on intermittent fasting, 75 hard, how to make it easier to get to the gym and so much more.

(0:00) - Intro
(1:40) - Kyle quote: "The main thing is to keep the main thing the main thing" - Steven Covey
(3:50) - Josh quote: "My philosophy is: It's none of my business what people say of me and think of me. I am what I am, and I do what I do. I expect nothing and accept everything. And it makes life so much easier." - Anthony Hopkins
(7:06) - Client shoutout: Cara Holder
(9:08) - Weekly thoughts/recommendations
(17:25) - Question 1- What are your thoughts on the 75 hard challenge? I can't seem to get past day 6.
(25:35) - Question 1.5- Thoughts on a challenge?
(28:03) - Question 2- Thoughts on intermittent fasting? Is it superior for fat loss?
(33:35) - Question 3- Tips to make it easier to get to the gym? Once i get there i find it's easy
(38:05) - Question 4- How many steps a day does a person need to be considered an active person?

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

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Please share this episode to your Instagram story if you enjoyed it and tag @ColossusFit so we can thank you :)

In today's episode we go over seven tips to stay on track and make progress throughout the holidays.

Listed points:
1- Realize it's a holiday not holi-month
2- Talk about your goals to others and make it known
3- Schedule some movement in
4- Go veggie & protein heavy when in doubt
5- Realize that sometimes no progress can be progress (maintenance)
6- Remember the basics. Water, protein, movement.
7- Stop regrets before they start

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

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➢ DM us on IG @ColossusFit "Cyber Monday" to apply for up to 50% off coaching (5 spots available)
➢ Follow us on IG: https://www.instagram.com/colossusfit/

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 best body-fat percentage, exercises to strengthen your core & most ideal home gym equipment.

(0:00) - Intro
(3:10) - Josh quote: "Great things never come from comfort zones."
(5:55) - Kyle quote: "When you have setbacks and failures, you can't overreact to them. You need to step back, analyze them, and learn from them"
(7:29) - Weekly thoughts/recommendations
(12:20) - Client shoutout: Favio
(14:45) - Question 1: I have been following a strict workout plan of one hour a day for the past two years. When I am unable to do my workout for any given reason I get anxious and stressed and desperately try to find a time to fit it in, even if it’s unrealistic. Any tips on how to overcome this? Have you ever experienced that?
(19:32) - Question 2: Any tips you have for strengthening your core?
(23:35) - Question 3: Essential home equipment for success?
(27:25) - Question 4: How much body percentage is good to see already a definition on a women’s body?

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

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LAST CHANCE - DM "Black Friday" @ColossusFit to secure one of 7 spots for discounted coaching

In today's episode we give you five tricks to accelerate your transformation no matter what your goal is.

Listed points:
1- Set a SMART goal & deep why
2- Know your approach. Macros, workouts, cardio days, etc.
3- Have accountability
4- Create real stakes
5- Be realistic & have a game plan for potential setbacks (holidays, etc)

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

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➢ DM us on IG @ColossusFit "Black Friday" to apply for 50% off coaching (11 spots available)
➢ Follow us on IG: https://www.instagram.com/colossusfit/

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 how to stop self sabotaging, feel less lethargic and drink more water during the day.

(0:00) - Intro
(0:43) - Josh quote: "Happiness is the real sense of fulfillment that comes from hard work." - Joseph Barbara
(2:03) - Kyle quote: "Think of it like this.... You are always one decision away from a completely different life."
(5:45) - Weekly thoughts/recommendations
(8:00) - Client shoutout: Sarah Hulton
(11:44) - Question 1: I know the importance of water but can't seem to stay accountable to drinking how much I need. Any tips for this?
load up based on your day
(15:15) - Question 2: How to stop being lethargic and get over the mid-day hump?
(18:54) - Question 3: Tips for self sabotage?
(24:34) - Question 4: I'm new to this lifting thing. Will a 3 day split be a good one to start building my strength?

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

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➢ DM us "Fat Loss" on IG @ColossusFit to apply for coaching (2 spots left)
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In today's MUST LISTEN episode we go over 5 scientific hacks to make completing a diet easier.

1- Reverse diets
2- Diet breaks
3- Goal setting and rate of loss control
4- Eat more whole foods
5- Know your psychology
Josh- "Nothing good happens after 8pm"
Kyle- "If it's in the house, it will be eaten"

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

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➢ DM us "Fat Loss" on IG @ColossusFit to apply for coaching (5 spots left)
➢ 5 Reasons You're Eating More Calories Than You Think (HOW TO FIX THIS NOW): https://www.youtube.com/watch?v=yTBqQPrrjys&t=13s
➢ Follow us on IG: https://www.instagram.com/colossusfit/

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 how to fit for life, stay motivated through winter & increase your strength easily at the gym.

(0:00) - Special offer
(0:31) - Intro
(1:02) - Kyle quote: "A lot of people feel they're burned out because they're doing too much.... I think you're doing too little of the things that make you feel alive."
(4:35) - Josh quote: “When health is absent, wisdom cannot reveal itself, art cannot become manifest, strength cannot be exerted, wealth is useless, and reason is powerless.” – Herophiles
(7:32) - Weekly thoughts/recommendations
(15:46) - Client shoutout: Alannah
(18:32) - Question 1) What do you guys do to stay motivated through the winter?
(22:50) - Question 2) How to maintain muscle despite doing tons of cardio?
(25:43) - Question 3) How to fight fitness burnout? How do you keep tracking, workout etc?
(30:31) - Question 4) How can I increase my strength the fastest?

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

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➢DM us "FAT LOSS" to @ColossusFit to get started on your coaching journey!

In today's episode we go into why strength training is one of the greatest tools to help you lose body fat for so many different reasons, but we wanted to dive deeper here into other benefits of it and why everyone should be adding it into their routine.

Listed points:
1- Makes you stronger- Makes daily tasks easier, such as carrying heavy groceries/objects or running around w/ kids.

2- Improves heart health.
-strength-training exercise can decrease blood pressure, improve blood circulation by strengthening the heart and blood vessels + helps maintain a healthy bodyweight.

3- Burns calories efficiently
- First, building muscle increases your metabolic rate. Muscles are more metabolically efficient than fat mass, allowing you to burn more calories at rest.

Second, research shows that your metabolic rate is increased up to 72 hours after strength-training exercise. This means that you’re still burning additional calories hours and even days after your workout.

4- Decreases your risk of falls.
One review including 23,407 adults over the age of 60 showed a 34% reduction in falls among those who participated in a well-rounded exercise program that included balance exercises and resistance and functional training.

5- Makes your bones stronger.
-Weight-bearing exercises put temporary stress on your bones, sending a message to bone-building cells to take action and rebuild bones stronger. Having strong bones reduces your risk of osteoporosis, fractures, and falls, especially as you age.

6- Can help you appear leaner & improve appearance
As you build more muscle and lose fat, you will appear leaner.

This is because muscle is more dense than fat, meaning it takes up less space on your body pound for pound. Therefore, you may lose inches off of your waist even if you don’t see a change in the number on the scale.

7- Lowers your risk of injury.
Strength training helps improve the strength, range of motion, and mobility of your muscles, ligaments, and tendons. This can reinforce strength around major joints like your knees, hips, and ankles to provide additional protection against injury.
+Helps fix muscle imbalances.

8- Greater mobility & flexibility.
-Strength training increases joint range of motion (ROM), allowing for greater mobility and flexibility. Plus, those with weaker muscles tend to have lower ROM and flexibility

In fact, a recent review comparing stretching with strength training found they were equally effective at increasing ROM

9- Boosts your mood. Many studies showing it may reduce anxiety, and help improve mental health.

10- Boosts self esteem & challenge yourself mentally
It helps you overcome challenges, work toward a goal, and appreciate your body’s strength. In particular, it can increase your self-efficacy — the belief that you’re able to succeed at or perform a task — which can greatly improve your confidence.

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

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➢ DM us "Maintenance" on IG @ColossusFit to apply for coaching
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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 what's actually causing you to gain fat, how to find your maintenance calories & should you eat back the calories you burned?

(0:00) - Intro
(0:38) - Kyle quote: "80% of success is showing up" -Woody Allen
(2:58) - Josh quote: ¨The only person you are destined to become is the person you decide to be.¨ – Ralph Waldo Emerson
(4:33) - Weekly thoughts/recommendations:
(9:33) - Client shoutout: All of you
(15:38) - Question 1: What actually makes me gain fat? I don't know what to believe anymore
(22:00) - Question 2: What's my maintenance calories & how to I figure it out?
(30:45) - Question 3: Why don't make upper body days feel the same as my lower in terms of intensity and sweat, etc?
(35:15) - Question 4: Should you eat back the calories you gain from exercise? Myfitnesspal has it set that I should.

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

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➢ DM us on IG @ColossusFit "My Time" to inquire for coaching

In this episode we share our top 5 workout strategies that every lifter should know, in order to get the best results possible.

Listed points:
1- Take adequate rest time.
Bonus tip- ask yourself, do I believe I can do just as well as I did the previous set or better? Then go.
2- Have a toughness scale to monitor your progression. RIR & RPE.
3- Keep track of weights daily.
4- Use the proper rep ranges for your goals.
5- Rest days & deloads. You'll build muscle and get results by resting more than you think.

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

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➢ DM us "Case Study" to Strip off 15lbs of fat and gain 10lbs of muscle @ColossusFit
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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 an essential tip to achieve a jawdropping transformation, HIIT vs. LISS & the best protein for you.

(0:00) - Special opportunity
(0:35) - Intro
(1:21) - Josh quote: "Do it now. Sometimes "later becomes "NEVER"."
(4:36) - Kyle quote: "Be brave enough to suck at something new"
(6:38) - Weekly thoughts/recommendations
(11:17) - Client shoutout: Samantha
(14:38) - Question 1: What's the difference between HIIT & LISS, what benefits do they each serve?
(24:28) - Question 2: I'm new to having protein, what clean protein do you recommend for beginners?
(29:40) - Question 3: What is your top tip to achieving a killer transformation?

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

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Please share this episode to your instagram story if you found it helpful 🙏

In today's episode we go over four psychology tricks to increase your happiness hormones.

Listed points:
1. Dopamine
2. Serotonin
3. Oxytocin
4. Endorphins

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
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Colossus Fitness - The Polished Physique Program

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➢ DM us "Results" to apply for coaching @ColossusFit (3 spots available)
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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 our top tips to maximize sleep quality, how to keep abs through the winter & best morning routine.

(0:00) - Intro
(0:45) - Kyle quote: "If you woke up in your bed, with food on the table, a roof over your head, a heart still beating... Consider this a blessing."
(2:45) - Josh quote: "A seed grows with no sound, but a tree falls with a huge noise. Destruction has noise, but creation is quiet, This is the power of silence. Grow silently." - Confucius
(6:50) - Weekly thoughts/recommendations
(10:38) - Client shoutout: Jeremy W
(11:55) - Question 1: How can I keep abs year round, especially through the winter?
(16:33) - Question 2: How has your morning routine shifted or changed? Are you still doing 5am club Kyle?
(24:41) - Question 3: Tips to improve sleep quality?

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

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➢ DM "Healthy Habits" to start your transformation today @ColossusFit
➢ Follow us on IG: https://www.instagram.com/colossusfit/

In today's episode we go over seven underrated nutrition tips and strategies to help you elevate your journey to the next level.

Listed points:
1- Slower eating
2- Pre logging
3- Avoiding distracted eating- we eat 15-20% more by being distracted
4- Start the meal with your priority. Water, protein, veggies, etc.
5- Remember, food is fuel
6- Learn to use the hunger scale.
7- Drink more water

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
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Colossus Fitness - The Polished Physique Program

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➢ DM us "Best physique" to apply for discounted coaching @ColossusFit
➢ Follow us on IG: https://www.instagram.com/colossusfit/

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 how to get rid of bad body image, how naturally increase energy levels & so much more.

(0:45) - Kyle quote: "You will face many defeats in life, but never let yourself be defeated"
(2:17) - Josh quote: "Most champions are built by punch the clock workouts rather than extraordinary effort." - Dan John
(5:45) - Weekly thoughts/recommendations
(10:25) - Client shoutout: Otis
(13:46) - 1: Why do people take shoes off at the gym?
(20:12) 2: I have a bad relationship with my own body image, what advice do you have for this?
(26:45) 3: How to Naturally increase energy levels?
(29:22) 4: I'm scared to use the squat rack. What do or don't you notice in the gym as an avid gym go-er?

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

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➢ Learn more about our coaching: https://colossusfitness.com/
➢Follow us on instagramhttps://www.instagram.com/colossusfit/

In today's episode we give you the secret to making fitness and nutrition sustainable for life.

Listed points:
- Start strong
- Set yourself up to avoid fighting willpower
- It's not a rush/ work up tolerance
-Surround yourself with people better than you
- Learn to love what you can love about it
- Consistency trumps motivation always
- You change, and your goals will too, accept that
- Analyze how self disciplined you are
-Rework your understanding of nutrition
-HAVE FUN WITH IT :)

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

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➢ DM us "Fat loss" on IG @ColossusFit to apply for coaching
➢ Get your free recipe sample guide here- https://colossusfitness.lpages.co/7-high-protein-recipes/

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 simple nutrition tips, how to stop sabotaging yourself and best/easy meal prep suggestions.

Time stamps:
(0:00) Intro
(1:05) - Josh quote: "It's going to be hard, but hard does not mean impossible."
(4:48) - Kyle quote: “What seems impossible today will one day become your warm-up.”
(5:58) - Weekly thoughts/recommendations
(8:01) - Client shoutout: Chelsea
(9:22) - Question 1: Tips to avoid self sabotaging yourself?
(17:05) - Question 2: how much time should I give a muscle to rest before training it again if i want to gain mass?
(19:34) - Question 3: Why don't you guys have any ads i would be totally supportive if you did, how can I support you otherwise?
(23:13) - Question 4: What are your best / easy meal prep suggestions? Maybe a couple for each meal of the day.

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

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➢ DM us on IG @ColossusFit "No nonsense" to apply for coaching
➢ https://www.instagram.com/colossusfit/

In this episode we share with you 10 of the top fitness myths we still often hear, and how to avoid/fix them moving forward. Please share this episode with someone that needs to hear it!

Listed points:
1- Carbs after dinner will make you gain weight
2- If you don't feel sore, you didn't work hard enough
3- Eating small frequent meals help increase your metabolism
4- You can spot reduce fat
5- You need to do tons of cardio to lose fat
6- You need to have a protein shake within 30 mins of your workout
7- Light weight and high reps will help you look 'toned'
8- Fasted cardio burns more calories & bodyfat
9- Weights make you big, slow & bulky
10- You should 'stretch' before your workout

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

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➢ DM "Beach Body" to start building your year round beach body! @ColossusFit
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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 how to maintain a beach body year round, prevent recurring injuries & what to eat in a day.

Time Stamps:
(1:56) - Kyle quote: "You may not be there yet, but you're closer than you were yesterday"
(3:53) - Josh quote: "What does Adidas stand for? "Impossible is nothing", well, what does Nike stand for? "Easy, just do it,". Now what do you stand for?
(7:50) - Weekly thoughts/recommendations
(12:30) - Client shoutout: Mackenzie M
(16:33) - Question 1: How do I prevent recurring injuries of any kind?
(26:44) - Question 2: How do I maintain a beach/bikini body year round?
(34:20) - Question 3: What does a day of eating look like for you?

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

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➢ DM "Help" to @ColosssuFit to start your fitness transformation
➢ Follow us on IG: https://www.instagram.com/colossusfit/

In today's episode we go over 20 ways to get and stay motivated in your life!

Listed points:
1- Ask yourself what the right choice is, and consistently make it.
2- Involve your friends & family
3- Break your goals into more manageable tasks
4- Use music
5- Stop multitasking
6- Focus on the 24 hours in front of you
7- Have a deep "why".
8- Spice it up & keep it fun
9- Don't give yourself the option to skip/slack
10- Hire a professional
11- Recognize accomplishments along the way
12- Reward yourself
13- Continually check in with your reasons for carrying on
14- One Goal
15- Think about it daily
16- Stick with it
17- Start small
18- Get organized
19- Squash negative thoughts
20- Believe in yourself and be confident

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

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➢ DM us "Confidence" on IG @ColossusFit
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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 how to increase grip strength, become a productive person & are cold showers worth it?

(1:15) - Kyle quote: "you only get one body.... take care of it."
(2:40) - Josh quote: "Don't take life too seriously. You will never get out of it alive."
(4:55) - Weekly thoughts/recommendations:
(13:14) - Client shoutout: Samantha
(16:30) - Question 1- Cold Showers vs. Hot Showers?
(23:20) - Question 2 -What do you do to fire yourself up to get the stuff done that needs to get done, when you really don't want to?
(28:13) - Question 3- How to improve grip strength?

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

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➢ DM "Help" to start your amazing transformation :)
➢ Follow us on IG: https://www.instagram.com/colossusfit/

In today's episode we go over 14 tips to get better results from your workouts!

Listed points:
1- Workout for at least an hour
2- Airplane mode
3- Gym buddy
4- Track your weights
5- Film yourself doing exercises
6- Be honest with yourself
7- Have a strict plan (Goals/weights)
8- Accept it's not always going to fun or easy
8.5 - Make it easy by getting help
9 - Track quantitative measures
10- Lean into what inspires you
11- Time rests
12 - Be patient
13 - Look good/feel good
14 - Make sure to recover

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

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➢ Follow us on IG: https://www.instagram.com/colossusfit/
➢ 7 Layers Deep Practice: https://www.deangraziosi.com/wp-content/uploads/2021/03/7-Levels-Deep-Exercise.pdf

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 why you aren't getting abs, and how to fit fitness into a busy life & schedule.

(0:30) - Kyle quote: "If you could kick the person in the pants responsible for most of your trouble, you wouldn't sit for a month." - Theodore Roosevelt
(4:15) - Josh quote: "Be tolerant with others but strict with yourself."
(7:14) - Weekly thoughts/recommendations
(11:08) - Client shoutout: Justis
(14:28) - Question 1- I work really long work days (12 hours), and I find it hard to get motivation to go the gym and stay on top of my diet, what would you recommend I do?
(20:22) Question 2 - I am the furtherest thing form a morning person, but I feel like it's the best time of day to get my workouts done. What tips do you have to help me be accountable and actually do workouts in the morning? -
(24:47) - Question 3- Good morning! I am a higher jumper student athlete and my coach is always commenting about how I need to have abs. I take coaches advice seriously and I have tried so many things including extra and workouts, changing my diet, and even looking to get off of my birth control to see if it’s a hormonal thing but have had no success. I was wondering there was anything else you recommended so I am able to make more progress in this area.

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

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In today's episode we give you 8 amazing tips to improve your confidence for better results and more happiness.

Q- "I've beeen struggling with confidence lately, do you guys have any tips or advice for someone like myself who struggles?"

Listed points:
1- Hold your promises
2- Celebrate wins
3- Keep showing up. Diff between driving somewhere 100x vs. first time
4 -Have support
5- Have a direction
6- Realize most people are focused on themselves vs looking at you. (gym example)
7- Do something that scares you everyday
8- Look at what you’ve already achieved (cookie jar)

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

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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 how to increase strength, run for longer distances & improve flexibility.

(0:35) - Josh quote: "The only thing to fear, is fear itself."
(3:55) - Kyle quote: 'If you don't make time for wellness, you will be forced to make time for your illness. Read that again"
(8:15) - Weekly thoughts/recommendations:
(10:48) - Client shoutout: Petar & Alannah
(14:10) Question 1- How to increase strength? I was watching some of your older youtube videos, and wanted to know your top tips to become stronger?
(22:42) Question 2- Do you focus on improving flexibility, if so what do you do?
(27:33) Question 3- How do you constantly push yourself with your long runs?

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

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➢ $100 giveaway to starbucks on our instagram page! @Colossusfit➢ Leave a review for our podcast on Apple Podcasts for 10 bonus entries!
➢ Giveaway: https://www.instagram.com/p/CTkRRRcrayR/

➢ Motivation podcast: https://open.spotify.com/episode/6ZIw8kfGbETMRaw0fu23GQ?si=653220d58f1c46d0

In today's episode we go ten pro level tips to make succeeding with your diet easy.

Listed points:
1. Fully commit
2. Eat similar foods
3. Hydrate/ utilize 0 calorie drinks
4. Diet cut off time
5. Regulate your step count
6. Stay motivated
7. Make cardio fun
8. Utilize fibre
9. Have a cut of time or goal
10. Increase your greens intake

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

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➢ DM: "Fall Back Into Fitness" to @colossusfit to apply for coaching
➢ Ed Mylett IG video: https://www.youtube.com/watch?v=maPjqkiFBBg&t=261s

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 how to balance school/work with your fitness schedule, improve your workout intensity and what is the optimal workout duration?

(0:32) - Josh quote: "Your obsessions become your possessions." / visualization
(7:42) - Kyle quote: “When I was 5 years old, my mother always told me that happiness was the key to life. When I went to school, they asked me what I wanted to be when I grew up. I wrote down ‘happy’. They told me I didn’t understand the assignment, and I told them they didn’t understand life.” - John Lennon
(9:25) Weekly thoughts/recommendations:
(14:10) Client shoutout: Courtney Woods
(17:30) Question 1 -How do I balance school and fitness?
(24:00) Question 2 -I find my motivation to workout hard and stay focused at the gym dwindles throughout my workout and by the end of it I'm just not focused at all. Any advice for this?
(30:20) Question 3 -How long should my workouts be for best results?

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

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➢ DM "Mindset" to get started with the best online coaching available
➢ Instagram Post w/ slides: https://www.instagram.com/p/CTUv-33HhDf/

Summary of episode:
In today's episode we go over seven habits to help you build an unbreakable mindset.

Listed points:
1. Accept your shortcomings
2. Practice gratitude
3. Learn room to grow - the journey never ends
4. Remove negativity
5. Accountability
6. Trust the process
7. Clarity & Purpose

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

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➢ DM us on IG @ColossusFitness "Drop 20" to apply & learn more

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 how to live a healthy lifestyle forever, lose 20lbs safely and stay on track with friends.

Josh quote: "It’s not who you are that holds you back, it’s who you think you’re not." - Hanoch McCarty
Kyle quote: "The way I see it, if you want the rainbow, you gotta put up with the rain" - Dolly Parton
Weekly thoughts/recommendations:
Client shoutout: Eddie

Weekly questions:
-How to balance the journey from being around friends that goals aren't similar, don't track macros/workout?
-After so many years, how do you keep going?
- I've got a wedding coming up in just over 3 months, just over 20lbs to lose. what tips or strategies do you recommend that I use to make sure I achieve this but don't gain weight after?

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

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In today's episode we're giving you eight killer tips on how to eat to stack on muscle without putting on fat.

Listed points:

Evaluate your relationship with food
Eliminate empty calories
Stop overthinking fats and carbs
Focus on protein instead
Track and adjust for success
Volume and fibre
Eliminate danger times
Log it in advance

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
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Colossus Fitness - The Polished Physique Program

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➢DM "Quarantine 15" to drop 15lbs of fat and gain 10lbs of muscle!
➢ Full fat loss guide episode: https://open.spotify.com/episode/78fmGkxstiM2HzbfHxs2RC?si=7eec7c0e3a0942cd

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 what to do when strength isn't increasing, how to drop stubborn belly fat & best tempo for gains.

(0:37) - Josh quote: "There is always an excuse to be late, but there is never a reason." - Josh Wilkinson
(11:02) - Kyle quote: "The best project you'll ever work on is yourself."
(14:15) Client shoutout: Malissa
(16:15) - Question 1 -What should I do, my strength isn't increasing and I feel stuck.
(23:01) Question 2 - I have a muffin top and I have no idea how to get rid of it
(29:11) Question 3 - What is the best workout tempo for gains? I've been told i should lift heavy to gain muscle but I've also been told lifting slower and controlled is better and I honestly don't know what to believe.

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

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➢ DM "Real Results" to IG @ColossusFit to apply for coaching

In today's episode we give you ten tips to optimize and level up your life.

Listed points:
1- Make time for yourself before everyone else. Even 15 mins.
2- Use a calendar & plan
3- Daily gratitude for what you have
4- Be goal driven & write them down daily.
5- Find people who have similar goals as you or are already where you want to be and spend time with them
6- Learn something new everyday
7- Seek out the “hell yes! & prioritize
8- Practice random acts of kindness & greet everyone you meet
9- Establish a vision & consistently show up
10- Stop making excuses & being the victim

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
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Colossus Fitness - The Polished Physique Program

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➢ DM us "Case Study" @ColossusFit to apply for coaching (5 spots available)

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 how to fix muscle imbalances, stay on track at work & adjust eating & training for night shift work.

(0:53) - Kyle quote: "Those who lose accountability end up becoming weak"
(3:08) - Josh quote: "You can only live one moment at a time, and you can only live it once."
(8:40) - Client shoutout: Jonathan L
(11:17) - Question 1- How to correct one side of muscles that is noticeably stronger and bigger than other.
(16:05) - Question 2- I work in an office environment that is always bringing in treats to share with coworkers. What are healthy alternatives to bring in so I can participate? The go to is donuts, bagels, and muffins.
(22:27) - Question 3- Gonna start working night shifts soon, tips to adapt training & nutrition schedule?

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

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➢DM - CASE STUDY to @ColossusFit On IG to start your transformation
➢Get Your Free Form Guide: http://bit.ly/FormCheatSheet

In today's episode we give you eight ways to build muscle faster.

3 mechanisms in which you build muscle:
1- Mechanical tension
2- Muscle damage
3- Metabolic stress

Listed points:
1- Strength train 3-6x per week
2- Increase training volume (periodized routine)
3- Focus on the eccentrics to tear muscle fibres
4- More protein
5- Slight calorie surplus
6- More sleep & focus on recovery
7- Full range of motion movements
8- Train big muscle groups more

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
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Colossus Fitness - The Polished Physique Program

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➢DM "Get Unstuck" to @colossusFit IG to learn more (3-4 spots available)
➢ 50 tips to a fit, healthy & happy life: https://open.spotify.com/episode/6ZIw8kfGbETMRaw0fu23GQ?si=9yNHlVvwS3qAxvmNinJLog&dl_branch=1

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 how to to reduce cellulite, tips to maximize happiness & run faster/be more explosive.

(0:00) - Intro
(1:50) - Josh quote: You get the best out of others when you give the best of yourself.” Harvey S. Firestone
(3:26) - Kyle quote: "Pressure is a word that is misued in our vocabulary. When you start thinking of pressure, it's because you've started to think of failure." - Tommy Lasorda
(6:30) - Weekly thoughts/recommendations
(10:48) Client shoutout: Alexa Gray
(12:47)- Question 1: I have a lot of cellulite in my leg areas and it really makes me upset, how do I get rid of it fast?
(18:53) - Question 2- What do you do to stay happy each day?
(21:35) Question 3 - How can I become a faster and more explosive sprinter?

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

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Learn more about online coaching: Colossus Fitness - The Polished Physique Program

In today's episode we go over ten magical tips to manage stress and optimize yourself for a fitter, healthier and happier life.

Listed points:
1- Exercise.
2- Make time for hobbies- Drawing, golf, puzzles, etc.
3- Eat well/limit alcohol & stimulants. Good food will fuel you & leave you feeling better.
4- Take a break/slow down. Nature walks, meditation, regular walks, paddleboard, hike, etc.
5- 5 by 5 rule: If it's not gonna matter in 5 years, don't spend more than 5 minutes being upset about it.
6-Organize yourself. Spend a few mins cleaning. Car, house, work space, etc.
7- Reflection journal/gratitude practice.
8- Talk about your problems/ connect with supportive people.
If things are bothering you, talking about them can help lower your stress. You can talk to family members, friends, a coach, your doctor, or a therapist.
9- Bonus factors- Pets, plants, etc.
10- Eliminate Your Triggers. If you can’t identify the main causes of your stress, try keeping a stress journal. Make note of when you become most anxious and see if you can determine a pattern, then find ways to remove or lessen those triggers. Look for solutions, not excuses/problems.

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

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Colossus Fitness - The Polished Physique Program

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➢ Message us on IG @ColossusFit "Best Shape" to apply for discounted coaching

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 how to stay consistent with morning workouts, if women & men need different exercises & the Colossus Fit origin story.

(0:37) - Josh quote: "The only limit is your mind."
(3:47) - Kyle quote: "Mirror mirror on the wall, I'll always get up after I fall. And whether I run, walk or have to crawl, I'll set my goals and achieve them all. "
(5:12) - Weekly thoughts/recommendations
(9:26) - Client shoutout: Kathleen O'Grady
(11:40) - Question 1: How to get morning workouts in? I know it will benefit me a ton but I really struggle.
(15:53) - Question 2: Do women need different exercises than men? I've heard so many different things.
(19:42) - Question 3: Colossus Fitness/Fit healthy Happy Origin story

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

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Colossus Fitness - The Polished Physique Program

In today's episode we go over eight nutrition habits from our clients to make you fitter, healthier and happier.

Summary of episode:
1) Get out of your head (Protein) - Colleen
2) Anyone can go to the gym for 1 hour, it's the other 23 that are hard - Bianca
3) Track Your Macros - Victoria
4) Prioritize protein, keep it simple, and start with small changes, these lead to big things - Paola
5) "80/20 Rule" - Coach Armando
6) Fill up on veggies, first when you're hungry, then proteins and then healthy fats and carbs - Manesi
7) "Pre-log when contemplating and overlog when unsure." - Krish
8) "Cut out hidden & empty calories" - Nicole

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

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Colossus Fitness - The Polished Physique Program

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➢ Dm us "SKINNY FAT" on IG @Colossusfit to apply for discounted coaching
➢ Follow us on IG: https://www.instagram.com/colossusfit/

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 top supplements for fat loss, how to lose bodyfat & gain lean muscle at the same time.

(3:28) Kyle quote: Adapt & evolve.
(5:35) Josh quote: "If you cannot do great things, do small things in a great way."
(7:55) Weekly thoughts/recommendations: Do something you enjoy!
(11:02) Client shoutout: Laura
(15:28) Question 1- Supplements for fat loss?
(23:02) Question 2- How to lose bodyfat & gain muscle at the same time?
(29:25) Question 3- Tips to stay hydrated during summer?

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

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➢ Send a DM "Diets Suck" to get a special rate on coaching @ColossusFit (3 people)
➢ Follow us on IG @ColossusFit

Summary of episode: : In today's episode we go over how to never fail a diet again and how to easily lose bodyfat without struggling.

Listed points:
1- Limit but don't restrict. 80/20 principle. Eat mainly whole foods!
2- Have challenging but realistic goals. Reverse engineering.
3- Portion control. 2 slices vs. 6
4- Surround yourself with supportive people.
5- Don't overwhelm yourself & be easy on yourself
6- Have a post diet plan. Reverse diet!
7- Water is secret weapon.

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
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➢ DM Us- Obese to Beast to @Colossusfit On IG for a special deal!
➢ Kendra's transformation- https://www.instagram.com/p/CRby1gunp-l/

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 the Best Protein Source For Muscle Gain & The Scoop On Veganism & How To Hit Crazy PR's In The Gym.

Time Stamps:
(1:07) - Kyle quote: "You'll never regret doing a workout or eating healthy." - KG
(6:03) - Josh quote: "The world is so simple, that it's super complex."
(10:53) - Client shoutout: Kendra
(14:20) Question 1- Your opinion on veganism?
(19:35) Question 2- Do I have to eat meat if i want to gain a lot of muscle mass?
(22:03) Question 3- What is the best cardio machine to use after strength training? (elliptical, treadmill, stairs?
(27:50) Question 4- PR's attempt routine or rituals?

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

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Colossus Fitness - The Polished Physique Program

In today's episode we go over 10 habits of super fit people. Being in great shape and staying in great shape is a cumulation of doing these ten habits consistently.

Listed points:
1. Catch themselves slipping
2. Has a game plan to get back on track
3. Chose the right options when they eat out / Avoid empty calories
4. Methods of accountability / coaching
5. Sweat everyday (Always moving) / consistent gym schedule
6. Fitness Accessories / Count their steps / scales
7. Get motivated / has a community / podcast/ books etc

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
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Colossus Fitness - The Polished Physique Program

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➢ DM us on IG @ColossusFit saying "Body Recomp" to apply for coaching
➢complete fat loss guide: https://open.spotify.com/episode/78fmGkxstiM2HzbfHxs2RC?si=44d170d7fb0144a2
➢Vacation Tips: https://open.spotify.com/episode/4ZrwQuKyPq764cHu1JMZEZ?si=278b8840998a4228

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 why you're not losing body fat, stay fit while travelling & how to stay motivated in hot weather.

Josh quote: "You didn't come this far to only come this far."
Kyle quote: “It doesn’t take a scientist to understand this. You get out what you put in. So stop making excuses and get out there and do whatever it takes to reach your goals.”
Weekly thoughts/recommendations:
Client shoutout: Sarah & Andy
1) How do I stay on track while travelling or on the road?
2) Why am I not losing body fat?
3) How to stay motivated in hot and humid weather, basic workout equipment for beginners working out from home.
4) Can you have protein on rest days?

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
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DM Glute Gains to IG @ColossusFit to potentially get accepted for 80% off online coaching

In today's episode we give you our top 5 tips to grow dat booty!

Fix Anterior Pelvic Tilt (ATP): https://www.youtube.com/watch?v=Tn9X_q0q2TM&t=1s
5 Top Glute Exercises: https://www.youtube.com/watch?v=v6DHjJtrzgc&t=151s

Listed points:
1) Put on training wheels
2) Focusing on the 4 categories of the glutes
3) Frequency
4) Include glutes in your cardio routine
5) Priming movements

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
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Colossus Fitness - The Polished Physique Program

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➢Giveaway for apple watch: https://www.instagram.com/p/CQwRJyuBgax/
➢ Message us on IG @Colossusfit "Good to great" to inquire for coaching

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 when to switch your macros, will weights bulk you up and so much more.

(1:58) Kyle quote: "They know more about the celebrity going in and out of rehab than they do their own personal development"
(4:30) - Josh quote: "Shine bright like a diamond." - Ri Ri
(5:23) - Weekly thoughts/recommendations:
(13:31) - Client shoutout: Victoria
(15:44) - Question 1- When do you know when it's time to switch up your macros?
(19:38) - Question 2- Will lifting heavy weights cause a short girl to bulk up?
(20:30) Message us on IG "Good to great" for a special offer
(22:05) - Question 3-How do you feel about tik tok trends & drama?

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

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In today's episode we talk to you about the pyramid of nutrition priorities.

1- Energy balance
2- Macronutrients

Carbohydrates contain 4 kcal per gram
Proteins contain 4 kcal per gram
Fats contain 9 kcal per gram (this is roughly double the amount found in the other two macros)

Protein: allows your body to grow, build and repair tissues, and protect lean body mass (your muscle mass)

Carbs: are eventually broken down into glucose, which is the main energy source for your body.
-there are carbohydrates that help synthesize specific amino acids (protein building blocks) and allow for consistent bowel movements. Fiber is a type of carbohydrate that cannot be broken down by your GI tract. Therefore, this nutrient does not give you energy, but it does help rid your body of waste and keeps your intestinal tract healthy.

Fats: Allows you to store energy, cushion organs, make certain hormones, absorb fat soluble vitamins, and helps with cell membrane integrity.

Fat gets a bad reputation because it is the highest in calories and certain types of fat are not good for us, but if you can focus on the type of fat and amount of fat, it is instrumental to a healthy diet.

3- Micronutrients
*Quality of foods is super important and avoid just eating nonsense
4- Meal timing
5- Supplements

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

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➢ DM Us -> "Super Human" to learn more about our coaching
➢ https://open.spotify.com/episode/1evsdw5FWZCSzvKOSPNw0d?si=AnZN9ga2QgKdf0mpUJbRVg&dl_branch=1

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 the natural supplement that turns you superhuman and how to bulk without ruining your diet.

Time Stamps:
(1:09) - Josh quote: "It feels good to feel good."
(6:04) - Kyle quote: the key to transformation is implementation
(10:02) - Weekly thoughts/recommendations
(16:28) - Client shoutout: Cam Munro
(18:24) - Question 1: Natural supplement that turns you superhuman?
(25:50) - Question 2: What fears do you have?
(34:10) - Question 3: I asked a question on your story yesterday and i was wondering if you had any tips on how to maintain a healthy diet and also reach calorie goals when bulking?

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
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Colossus Fitness - The Polished Physique Program

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➢ $100 Lululemon giftcard giveaway: https://www.instagram.com/p/CQeRsLCBz2b/
➢ DM us @ColossusFit "Summer abs" to apply (3-4 spots available)
➢Why you should & shouldn't care about your weight: https://open.spotify.com/episode/3CATgXv8l4l21hVTQucvrj?si=1f60b2de72804cb5

In today's episode we give you 15 different ways you're likely progressing even if the scale isn't' changing as much as you want it to.

You're choosing the healthier option.
Your mental health is improving
Your clothes fit better than you used to
You're losing inches
Your photos look different
You can do more things you enjoy (long hikes, keep up w/ kids, etc)
Everyday tasks are getting easier for you
You're strength is going up in your workouts
Your sleep has improved
Your mind is sharper & mood has improved
Your joints don't hurt as much
Your endurance/cardio is improving
Your blood work has improved
You have more energy
You're turning fitness into a lifestyle & impacting those around you.
Bonus 1. Compliments from other people
Bonus 2. Staying consistent

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

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➢ Send us a DM "Casey Study" on IG @ColossusFit
➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26

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 how to control cravings, stay fit with a busy schedule & how to control cravings.

Time Stamps:
(0:00) - Intro
(1:20) Josh quote: "Don’t let the old man in." - Toby Keith
(3:37) Kyle quote: "Good things take time." - John Wooden
(5:59) Bonus quote: "nothing worth having comes easy"
(6:17) Weekly thoughts/recommendations
(13:25) Client shoutout: Ananya
(18:04) Question 1 - How to stay fit with a busy schedule?
(28:35) Question 2 -How much cardio is too much?
(35:05) Question 3 -How To control cravings?

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

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➢Online Coaching: https://colossusfitness.com/
➢$100 Starbucks Giveaway: https://www.instagram.com/colossusfit/?hl=en
(Will be posted around 12:00pm EST time)

In today's episode we give you seven high level tips to stop over eating once and for all!

Don't be half in half out
Watch your words
Satiate and understand hunger signling
Avoid trigger foods when down.
Prepare and strive to understand yourself
Talk to someone about it
Know when to pullback/ give flexibility or give yourself a break

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

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➢ DM us @ColossusFit "Summer ABS" to inquire for coaching
➢ Full fat loss guide episode: https://open.spotify.com/episode/78fmGkxstiM2HzbfHxs2RC?si=73b6b50fe6494322

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 how to lose body-fat quickly, train abs everyday, and increase chest strength.

Timestamps:
(0:00) Intro
(1:07) - Josh quote: "Remember that life's greatest lessons are usually learned at the worst times and from the worst mistake."
(2:41) - Kyle quote: 'Be very selective about who you take advice from. One quick way to lose your momentum and confidence is by taking advice from those who aren't qualified to give it"
(6:40) - Client shoutout: Kim
(9:03) Question 1: How do I lower my body-fat quickly?
(20:45) - Question 2: Should I train abs everyday?
(25:03) - Question 3: When you use measurements to calculate progress, which ones do you focus on?
(28:10) - Question 4: New to chest workouts. what are your best exercises to increase my strength?

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

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Fill out the application for coaching www.colossusfitness.com to apply.
Youtube: https://www.youtube.com/colossusfitness
Follow us on IG @ColossusFit

In today's episode we go over how to control hunger for optimal weight loss.

FIRST KEY: Know the difference between tolerable hunger and intolerable hunger.

Listed points:
1) Food selection. Big mac vs plate of chicken and veggies.
-protein, fibre, etc.
2) Eat less added sugar and empty calories
3) Focus on sustainable eating patterns
4) Know the difference between hunger & boredom
5) Drink more water.
6) Pick low cal options that fill you up,. Macro hacks!
7) Try a smaller calorie deficit
8) Slow down and practice mindfulness.

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

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➢Now accepting 3 clients DM on IG @ColossusFit "strength & speed"
This is a once in a lifetime opportunity for anyone looking to become faster, stronger & leaner all at the same time. Make sure to send us that message!

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 how to maintain discipline , keep strength while preparing for a heavy cardiovascular event & how to get rid of fat on your thighs.

Timestamps:
(0:00) - Intro
(0:45) Josh quote: "Most people don't want to hear the thing that will make it work better. They want to hear what will make it easier.
(4:38) Kyle quote: "Perfect doesn't exist. The 'right time' doesn't exist. Feeling 100% ready doesn't exist. Stop waiting for things that don't exist to start."
(6:48) Weekly thoughts/recommendations: Student investments
(9:15) Client shoutout: Chelsea
(12:03) Question 1- It's easy to have motivation, I struggle to keep discipline, do you have any tips to keep having it?
(18:20) 2- What is the best way to maintain a strength training schedule when preparing for a big cardiovascular event?
(23:29) 3- I store fat in my thighs & since spot training isn't real, what's the best way to lose it?

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

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In today's episode we give you six clear reasons why you aren't building muscle.

Link to programming episode:

112: The Perfect Workout Structure For Ultimate Results

You're too scared to be strong
You don't listen to your body
You aren't sleeping and taking care of stress
You aren't eating the right foods
You aren't on the right program - you do too much cardio
You have unrealistic expectations / Bonus- too much cardio

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

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➢ Apply for summer special @ColossusFit w/ keyword "SUMMER SPECIAL" (absolute last chance)

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 the truth about clean eating, how to get your significant on track with fitness & the best supplements for fat loss.

(0:00) - Intro
(2:02) - Kyle quote: "Think strong, not skinny"
(3:35) - Josh quote: "I go to work monday-friday for my pay cheque, no work no pay, and I feel the same with my workout. I go my five times, eat right, and get paid with an amazing body." - Client Tatiana
(4:40) - Kyle Bonus quote: “Success isn't owned. It's leased and rent is due every day. If you do the bare minimum, expect bare minimum results.” -- J. J. Watt
(5:50) - Client shoutout: Dan
(9:50) - Weekly thoughts/recommendations:
(12:00) Question 1 - How can I get my S/O motivated to workout and live a healthy lifestyle?
(22:48) Question 2 - Best advice to consistent 'clean diet'? I usually fall off after the 2nd week.
(28:00) Question 3 - Are you into supplements, how do they help which ones are worth investing in to?

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

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Apply for discounted coaching @ColossusFit "Summer Special"

This will be the last week for our summer special, as soon as May 31st hits, you won't hear about it anymore. APPLY NOW!

Summary of episode:

In this episode we talk to you about how you can not only get in shape for this upcoming summer, but also maintain it for summer and after it too. Enjoy!

Check out the episode we made before with our top 10 tips to start and finish your transformation:

262: 10 Tips to Start & Complete Your Summer Body Transformation

^In this episode we talk about having a start and end date, diet breaks, getting outside & so much more. You won't want to miss it.

Listed points:

Staying on track over the weekend:
1- Try to prepare. Buy turkey burgers, etc.
2- Set limits. Aka 2 vodka sodas on Saturday night
3- Protein fast
4- Fix your mindset. Stop grabbing everything you can

Not lose progress while travelling:
1- Plan (just like everything)
2- Stay super active
3- Avoid harming your body & eating everything in sight

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

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➢Please take a screenshot and share this podcast to your story & tag @colossusfit + @anjuli_fitforlife so we can show you some love back <3

In today's episode we interview Anjuli Mack from Fit For Life. Anjuli is an online body transformation coach, physique competitor and just an overall great human being with some of the best content out there.

➢Follow Anjuli on IG: @anjuli_fitforlife https://www.instagram.com/anjuli_fitforlife/
➢ Anjuli's youtube: https://www.youtube.com/c/AnjuliMack/videos
➢ Anjuli's podcast on spotify: https://open.spotify.com/show/1dzI5pdOMkODY6ziL5GkaA?si=aA6NjyPjTiq4PL7SbIQu7g

Questions w/ timestamps:
(3:05) - What does being strong mean to you?
(4:40) - What types of tips do you have for someone looking to improve confidence?
(12:35) - What do you like to do for goal setting?
(16:00) - What types of tips do you have for consistency?
(22:50) - What are some of your favourite books?
(32:00) - What are some of your tips to stay fit for life?
(34:10) - Saw you posted tips on bloating and what not, what tips do you have for anyone struggling with this?
(37:15) - What are some examples of non scale victories you like to share?
(40:25) - Favourite fun foods?

Memorable quotes:
"I am the most confident when my actions line up with my goals."
"Actions speak louder than words"

Book recommendations:
- Atomic Habits by James Clear
- The Perfect Day Formula by Craig Ballantyne
- Like She Owns The Place by Carla Alwill Leyba
- 10x Rule by Grant Cardone
- How to Be a Boss by Lilly Singh
- Jab, Jab, Jab, Right Hook by Gary Vaynerchuk
- School of Greatness by Lewis Howes
- How to Think Like a Monk by Jay Shetty
- Tools of Titans by Tim Ferris
- How to Win Friends & Influence People by Dale Carnegie

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

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➢ Apply for coaching @ColossusFit "Summer Special"
➢ Macro hacks: https://colossusfitness.ca/blog/howtotrackmacroswheneatingout

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 Instagram vs. reality, 5 tips to accurately track macros, unique cardio hacks & more.

(0:00) Intro
(0:30) - Josh quote: “If it is to be, it is up to me.”
(5:00) - Kyle quote: 'Ten years from now, make sure you can say that you chose your life, you didn't settle for it"
(8:00) - Weekly thoughts/recommendations:
(14:45) - Client shoutout: Bobby B
(19:30) - Question 1: I've been struggling going out to eat & staying consistent. what's the best way to log this stuff?
Top tips:
1- Find accurate results in the data base (look up website, Myfitnesspal)
2- Can’t find it? Build it w/ all ingredients.
3- Too hard to build? Find a twin. Pizza example
4- When worried- overlog
5- Plan ahead and log beforehand if possible
Bonus- protein fast to allow for more freedom
(34:13) - Question 2: At what point should someone start using extra gym equipment like a lifting belt, knee sleeves, elbow sleeves, etc. Is it a certain weight? A certain way that person feels comfortable with? I know it's different for everyone but I'd like to at least hear at what point and weight you guys started using them. I'm also just considering when I should get a belt and knee sleeves in particular.
(40:27) - Question 3: I have not listened to all the podcasts episodes yet so you guys probably covered this but...what are the best active things to do outside of the gym to have that active lifestyle. For example hiking, kayaking, bicycle...what else no sports .

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

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Message "summer special" to our IG @Colossusfit to get started with coaching at a special price.

In today's episode we go over 32 quick fitness hacks to level up your results right away. For fun, I reached out and had our amazing community share some of their favorite fitness hacks. They turned out amazing and you aren't going to want to miss today's amazing episode.

Listed points:
1. 5-minutes of dynamic stretching or a walk can improve your mood and productivity.
2. Reward yourself to stay motivated (I love massages).
3. Get a fitness buddy.
4. Use greek yogurt instead of sour cream to make vege or chip dip
5. Failure to plan is a plan to fail. Take out all the guesswork and make it easy for yourself.
6. Get a coach-summer special
7. While having my coffee I plan my entire day of meals and check my macros.
8. Eating on a smaller plate. We are conditioned to "Finish your plate" regardless of size. Use a smaller plate.
9. You can literally add protein powder to anything lol.
10. Add lemon juice to your BCCA's
11. hidrate water bottle (Bluetooth bottle - tracks my water and alerts when behind intake.
12. Pre-log meals and snacks!!! Give yourself some wiggle room and have a game plan.
13. Don't get disheartened when you no longer enjoy a certain exercise. Try new ones!
14. Get up early but putting your alarm far away.
15. Journalling at the gym between sets.
16. Stand. All the time.
17. Find a brand of protein powder that doesn't suck.
18. Volumize your stir fry with egg whites. Super easy and great sneaky way to add some protein.
19. Everyday is a restart!! Don't let the bad days hold you back.
20. Volumize your oatmeal using more water than oats! Lower calories, higher volume.
21. Oats in smoothies for extra carbs.
22. Save cardio for last to have a killer muscle blast.
23. Winners win. Stop making excuses and find a way to win in everything in life.
24. Waking up earlier gives you more time to get your gallon of water in.
25. Drink your water through a straw, it helps water intake!
26. Mental health can hinder fitness progress. There is strength in seeking support. See a therapist or talk to someone.
27. Turn your life session into a mini dance party with the right music!
28 Sleep more to do more.
29. If you workout in the morning, lay your clothes out so they are ready to go.
30. Use your rest days to do yoga and meditation to reset.
31. Try meal prep.
32. If you don't feel like exercises, just do 5-mins. If you still don't want to, stop. 99% of the time you'll keep going.

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

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➢ Apply for the Summer Special (Accepting 7 new clients) @ColossusFit

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 whether or not you should eat before a workout, best fitness, nutrition & growth books.

(0:00) - Intro
(2:04) - Josh quote: "start by doing what is necessary, then what is possible, and suddenly you are doing the impossible."
(5:15) - Kyle quote: make yourself a priority.
(8:02) - Client shoutout: Tiffany
(8:54) - Weekly thoughts/recommendations: Environment
(13:45) Question 1- I'm working out in the mornings. What's the best thing to eat before I train? Do I eat at all? What about if you're doing just cardio?
(18:35) Question 2- What are your favourite books overall? Nutrition, fitness, mindset, growth?
(29:05) Question 3- What's your cohosts best and worst fitness habit?

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

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In today's episode we go over 6 tips to improve your recovery for better results and less soreness.

We all know soreness WILL happen. But once you get used to specific movements & continue to stay consistent, it does get better.

Training a muscle while it's still sore can reduce the activation of the desired muscle.

1- Ease your way into the program.
2- Sleep
3- Self myfacial Release (foam roll, massage gun, etc)
4- Active recovery post workout. (cool down) Use a low intensity that involves muscles worked.
5- Protein
6- Omega 3's

One last thing to mention, static stretching has been proven to not reduce muscle soreness & can actually interfere with recovery post workout.

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

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➢ Apply for discounted coaching @Colossusfit w/ the key word "Summer Special"

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 when to stop dieting, how to get sub 10% body-fat and a stronger back.

(0:21) - Kyle quote: "The most advanced thing you can do, are the basics... Consistently. "
(2:45) - Josh quote: "I wish there was a way to know you're in the good old days, before you've actually left them." - Andy Bernard
(4:30) - Weekly thoughts/recommendations:
(9:38) - Summer Special Announcement
(10:27) - Client shoutout: Kelvin
(12:05) - Question1: How to transition from a calorie deficit to maintain/bulk?
(17:45) - Question 2: How to get sub 10% bodyfat without running?
(25:55) - Question 3: Good stretches/exercises for back pain?
How To Fix Lower Back Pain (10 Easy Steps): https://www.youtube.com/watch?v=91JouSOlDZQ&t=22s

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
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➢Follow us on IG: @Colossusfit - https://www.instagram.com/colossusfit/
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In this episode we do a full breakdown of gym etiquette along with our top tips, and our listeners biggest pet peeves.

Listed points:
-People resting on machines for long amounts of time, sitting on machines texting/watching videos forever. Taking 5+ minutes between sets and sitting on the machine the whole time!- Chelsea
-When they’re closed for months at a time.- Rowan
-When people try to constantly size you up or they workout beside you and act like we’re having a lifting competition... I’m just here to workout and do what makes me happy- Omar
- People not wiping down their machines- Brittany
-When they take your rope or handles off the cable machine while clearly you are still using it and having to chase after them to get it back- Yong
-When people talk to me... I’m here to work out, not socialize.. go away- Sierra
-Unwarranted form advice 😂 no sir, I do not need your broscience- Anjuli
-When people work right off the rack and block anyone else from getting weight- Isaac
-When someone is on the squat rack for an HOUR- Kathleen
-Super setting 47 machines at the same time- Dakota
- Not returning the weights to the rack😭😭😭 - Gaaga
- Invisible lat syndrome is what i hate the most loool they look so dumb walking with there arms all spread out like that😂 - Just Dre

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

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In today's episode we interview Mike Rosa from Anabolic aliens. Mike is the founder of Anabolic Aliens a youtube channel with nearly 1 million subscribers, the founder of Exerprise app, a workout builder app that has over 500,000 users and a gifted athlete.

➢Follow Mike on IG: @anabolicaliens https://www.instagram.com/anabolicaliens/
➢ Mike's App https://play.google.com/store/apps/details?id=com.anabolicaliens.exerprise&hl=en_CA≷=US
➢Anabolic Aliens YouTube: https://www.youtube.com/user/AnabolicAliens

Questions w/ timestamps:
(1:00) - How have you been?
(2:40) - What tips do you have to accomplish home workouts?
(9:10)- I know you were getting ready for a physique competition, did that go through?
(9:58) - What's the background on your hair growth experience?
(12:00) - What would you say has lead to your overall success?
(13:35) - Can you tell us more about your experience with the Arnold expo and losing your money?
(17:10) - What are some things you wish you did differently along the way?
(21:20) - What tips do you have for anyone looking to start or grow a youtube channel?
(23:25) - What typical transformation tips do you have for the average person?
(26:30) - How do you balance your time?
(28:48) - How do you stay consistent with your 6:00am workouts in?
(34:15) - Where have you found the best info in your learning?
(36:00) - Tell us more about your youtube series and what you have available?
(38:52) - What's your favourite quote?
"What matters most is how you see yourself"

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

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➢ DM us "May Case Study" on IG @ColossusFit
➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26

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 the best workout split for fat loss or muscle gain, how to stay motivated through an injury & the best post workout routine.

Time stamps:
(0:00) - Intro
(3:10) - Josh quote: "discipline is doing what you hate to do, but nonnetheless doing it like you love it." - Mike Tyson
(5:22) - Kyle quote: "Time is the most precious resource there is- you have to protect it."
(8:08) - Client shoutout: Corwin
(11:12) - Question 1- how to stay motivated while having to modify workouts with an ongoing injury - Emily O
(21:10) - Question 2- Best workout split for fat loss and/or muscle gain? - Sabina
(27:40) - Question 3- best post workout routine?

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

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➢Apply to get your Polished Physique: https://colossusfitness.com/
➢How To Lose Weight & KEEP IT OFF FOR GOOD! (Full Guide) episode: https://open.spotify.com/episode/78fmGkxstiM2HzbfHxs2RC?si=4E4aVtRwSjaeg9MsTmNMYA

In the previous episode 272 we talked about how to lose weight and keep it off for good, now it's time to dial in how to lose that stubborn stomach fat, fast.

Listed points:
1- Stay consistent
2- Dial in the deficit with maximum accuracy.
3- Time frame. Roughly, when do you want to accomplish it?
4- Cut out alcohol to the best of your ability.
5- Have a team.
6- Plan for what's next after you lose the stomach fat.

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

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➢DM Glute Gains to start your transformation @ColossusFit
➢Apply to get your Polished Physique: https://colossusfitness.com/
➢ How to add lean muscle while losing fat: https://open.spotify.com/episode/11xKL6pcTmIXzPLdAov4AS?si=dHVjBqsKTc6aKKHybtpNfA

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 if you should reverse diet, how to grow your glutes & our personal fitness goals.

(0:00) Intro
(0:52) - Josh quote: "Stop waiting, start living."
(2:25) - Kyle quote: "remember that life is full of ups and downs, without the downs the ups would mean nothing"
(5:13) - Client shoutout: Meagan
(6:10) - Weekly thoughts/recommendations: -where TDEE comes from
(14:20) - Question 1- what are your personal goals right now?
(18:12) - Question 2- I hear a lot of talk about a reverse diet, how does it work and when should I do it?
(23:37) - Question 3- Alternatives to lunges? they're killing my knees.
(27:03) - Question 4- How do I get a bigger butt and a smaller waist?

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

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Message: Glute Gains to our Instagram @ColossusFit
https://www.instagram.com/colossusfit/?hl=en

In today's episode we go over 8 lies that fitness influencers tell you that you probably believe. We have been in this industry for almost ten years and we wanna share some of the insider secrets.

Listed points:
1- fitness clothing
2- diet teas & detoxes
3- waist trainers
4- Coaching
5- Cryo-chamber for fat loss 700
6- Stupid exercises
7- Fake natties
8- Supplements
(BONUS) 9- There's only one way to diet

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

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In today’s bonus episode we brought back our friend and legend Abbey Scott Crowson (IG @abbbeyscottt). Abbey is the CEO of fit legacy marketing agency, founder of Coffee Over Cardio and an experienced fitness influencer and competitor.

➢ Part 1 with Abbey: https://open.spotify.com/episode/4iQgqzbMS6CNg3zHsRMuVL?si=Gb2nAJtWRaKum7Ag9R_oeg
➢IG: @abbbeyscottt➢Abbey’s Coffee Company: https://coffeeovercardio.com/
➢Abby's clothing boutique! lovely+blush
Lovelyblush.com

Questions w/ Timestamps
(1:19) -So what's new, what have you been up to?
(3:02) - How has your schedule changed now having your third business?
(5:13) - What drives you to keep crushing the 5:30am workouts?
(7:40) - Do you run until you hit a wall or take a step back beforehand?
(10:30) - What are some things that you find nourishing and lead to a great day?
(12:15) - What does your daily mental health checklist look like?
(16:07) - What do you do for your mindfulness routine?
(18:40) - How have you come to deal with anxiety and work with that?
(25:08) - What do you feel are the best exercises for women? Strength training for women isn't talked about enough.
(31:50) - Why do you think it's important for everyone to have a coach?
(37:30) -What does, fit, healthy & happy look like to you?

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

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➢Online coaching: https://colossusfitness.com/
➢ Follow us on IG @ColossusFit & send us a DM.
➢Pull up video: https://www.youtube.com/watch?v=mS1ClgzxuyI

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 how to do your first pull-up, stop hitting the snooze button and if height affects training or not.

Time Stamps:
(0:00) Intro
(0:33) Kyle quote: "No one is perfect - that’s why pencils have erasers.”
(2:38) Josh quote: "Success is not final; Failure is not fatal; It is the courage to continue that counts."
Bonus: "Relationships come and go, but 225lbs will always be 225lbs."
"Things don't happen to you, they happen because of you."
(7:05) - Weekly thoughts/recommendations: When it rains it pours & accept 100% of the blame
(16:35) - Client shoutout: Sean Morrow
(24:18) Question 1-How to stop hitting snooze?
(29:15) Question 2-how does height affect your strength training?
(37:50) Question 3- Never done a pull-up. what are good exercises to help me build up to it?

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

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➢Coaching: https://colossusfitness.com/
➢Tips & tricks to sleep better: https://open.spotify.com/episode/2qDshT7EW3xMXDyQKdRTQR?si=2Er8H1Q5RNmzZJcYFfnv_g
➢ Follow & message us on IG @ColossusFit

In todays episode we go over 10 easy ways to lose fat without dieting in under 10-minutes. Enjoy!

Listed points:
1. Strength training
2. HIIT after workout
3. Step count
4. Protein with every meal
5. Static breakfast
6. Improve sleep
7. Minimize stress
8. Eat slower
9. Increase fibre in diet
10. Gallon of water a day

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
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➢Our Instagram: https://www.instagram.com/colossusfit/?hl=en (@colossusfit)
➢Apply for coaching: https://colossusfitness.com/

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 our simple strategy to lose fat & gain muscle, how to easily get back on track when you fall off & what online coaching is.

(0:00) Intro
(2:50) - Kyle quote: "Whatever you do, give 100%... unless you're donating blood"
(5:50) - Josh quote: "The pain you feel today, will be the strength you feel tomorrow."
(9:02) - Weekly thoughts/recommendations: Rachel huge win about wedding venue + when life gives you lemons, make lemonade
(15:10) - Client shoutout: Phoebe
(16:40) Question 1- I have a good question for mailbox monday🤔 you’ve probably been asked and have answered this before but when logging....should you subtract the calories you burn from your workout or should you not count that?
(20:13) Question 2- Have fat lose and use maintenance TDEE. 40% protein, 35% Carbs, 25% fat. can i lose fat & gain muscle? priority= gaining but wanna lose fat too.
(23:18) Question 3- I've been hearing you talk about online coaching, how does it actually work? How is it like personal training?
(28:55) Question 4. What are your best tips for breaking out of a slump?

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

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➢Follow us on instagram @colossusfit
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➢Apply for coaching on IG @ColossusFit "Summer special" (ONLY 5 SPOTS LEFT)
➢ Tips & Tricks to Sleep Better: https://open.spotify.com/episode/2qDshT7EW3xMXDyQKdRTQR?si=HuIlrOgQTqWveIlhV0Y5zQ
➢5 Reasons You're Eating More Calories Than You Think: https://www.youtube.com/watch?v=yTBqQPrrjys&t=268s

-obesity rate is now up to over 45%. Overweight rate is approaching 80% in America.

Most things people focus on:
- Going keto and having no carbs
- Cardio 7x a week
- Only clean eating
- Using fat burners
- Tons of supplements
- Juice cleanses

Most important factors:
1 - Staying within calorie range & hitting protein
- Less fast food. Processed foods are designed to make us want to eat more. On average we eat an extra 500+ calories because of it.
2 - Strength training (at least 3x a week)
3 - Proper sleep & rest.
4 - Stress management.
5 - Accountability/the right plan

Cost of inaction:
-Heart disease- $19,000 per year
-Diabetes- $17,000 per year
-High blood pressure- $4,000 per year
-Medication for poor/average health- $13,700
-Treating depression and anxiety disorder- $5,000+

Other:
-Eating out- $4,000
-Alcohol- $565-$1345

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

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➢Follow Courtney on IG: https://www.instagram.com/courtneybisig/

➢Apply for Coaching: https://colossusfitness.com/

In today's episode we interview Courtney is a wife, mom, realtor & hot cheetoh lover. And of course fitness advocate and influencer.

Questions w/ timestamps:
(1:25) - How have your views of fitness changed throughout your life? Between being a student, athlete, to mother, etc. What's stayed constant?
(7:35) - Throughout all the changes you've gone through, what has encouraged you to stay consistent?
(9:15) - Was Instagram something you did to stay accountable?
(11:00) - What are your top transformation tips to get lean?
(17:30) - What do you advice to someone that's pregnant in terms of training?
(23:10) - How have things changed in terms of nutrition with pregnancy?
(26:12) - With such a busy life how do you balance all your workouts and what not to stay consistent?
(29:18) - Did your husband notice a change in his body during the pregnancy and did it affect him?
(33:28) - How are you going to demonstrate your passion for fitness to your children?

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

➢Join our Inner Circle Group for FREE: https://m.facebook.com/groups/1714255235504738/?tsid=0.7112165249974131&source=result
➢Follow us on instagram @colossusfit
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➢ Send a DM with 'summer special' to apply for coaching @colossusfit
➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Macro hacks Video 1: https://www.youtube.com/watch?v=NCExZBHGENQ&list=PL8OM5ZzYjzbBmsisqNwd_6LtqJTGGP9jn&index=1
➢ Macro hacks video 1: https://www.youtube.com/watch?v=4NQOdh2UI80&list=PL8OM5ZzYjzbBmsisqNwd_6LtqJTGGP9jn&index=2

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 lower calorie & healthy comfort foods, best breakfast choices & guilty pleasure snacks.

(0:00)- Intro
(1:25) - Josh quote: "Be a warrior, not a worrier."
(2:30) - Kyle quote: You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.”- Michael Phelps
(4:40) - Weekly thoughts/recommendations
(12:45) - Client shoutout: Everyone that took advantage of summer special.
(14:45) - Question 1: Going through a breakup and trying to avoid binging for comfort. Does anyone have lower calorie or healthier versions? Any other ideas to comfort the soul? I’m open to new things
(23:03) - Question 2: What are some quick and easy breakfast foods? I usually do overnight oats.
(27:42) - Question 3: What are your guilty pleasure snacks?

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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Apply for coaching: https://colossusfitness.com/

Listed points:
1. Walk more
2. Beat the sun up
3. Set goals
4. Read more
5. Turn off screen head outside - world is your playground
6. Have a plan for finances
7. Make healthier choices
8. Don't let bad weather ruin your day
9. Be active with friends
10 Shop local farmer markets
11. Learn to BBQ
12. Continue summer’s relaxed, laid back attitude.

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
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➢Follow us on instagram @colossusfit & DM us "summer special" to apply for discounted coaching.

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 How to Know Your Body Fat, Become More Vascular & Gain Muscle with Resistance Bands.

(0:00) Intro
(2:25) Josh quote: "Life is a puzzle. Every piece fits together to create who we are, what we do, how we feel. Every experience shapes us into who we will eventually become." - Kyle
"If you bump into an A-hole once, you bumped into an A-hole. If you bump into A-hole's all day, you're probably the A-hole."
"If something is really true today, it will be true tomorrow."
(4:25) Kyle quote: "Do something today that your future self will thank you for"
"5 by 5 rule- if it's not going to matter in 5 years, don't spend more than 5 minutes worrying about it"
"The day you started lifting is the day you became forever small, because you'll never big as big as you want to be."
(10:15) Client shoutout: Andrea
(13:30) Question 1- How to look more vascular?
Long Term Vascularity
1. Genetics
2. Lower body fat
3. Increase muscle mass
Short Term Vascularity
1. Heat/sunlight
2. Supplements that contain citrulline/nitric oxide
3. Do pump workouts
4. Food/water manipulation
(18:00) Question 2- Can someone achieve noticeable muscle growth with just resistance bands?
(22:50) Question 3- How accurate are body fat machine testers? How can I calculate mine?

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

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Apply for coaching @colossusfit saying "summer special"

In this episode we talk to you about 5 common gym mistakes you should avoid for faster results.

Listed points:
1- You're too obsessed with cardio & burning calories.
2- Getting easily distracted
-Talking, texting, way less intensity, way less done, etc.
3- No program or not tracking workouts.
Random exercises, random weights, etc.
-Avoid following IG workouts you saw that day, just becomes so random.
-Need a program? We got you.
4- Improper form.
-Watch our videos, ask for help, this will save you years of time and avoid injury.
5- You're not training hard enough.
-sometimes comes from being self conscious. Stop caring about others.
-Progressive overload through more weight, mind muscle connection, etc.
-Get close to failure to get optimal results (1-3 RIR)

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

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For today's podcast we are joined by the one and only Craig Capurso. It was amazing to have him on and we know you're going to get a ton of value from listening to this.

Craig is a former Wall Street oil trader, IFBB pro, fitness author, Team Bodybuilding.com spokesmodel, and Cellucor athlete.

In this episode we talk about how to achieve your dream physique, embrace change and talk whether or not competing makes sense for the average person & SO much more.

You can check out his website here: www.craigcapurso.com
Craig's Instagram: https://www.instagram.com/craigcapurso/

Timestamps w/ questions:
(4:12) - Where did you start with fitness and how did it all begin?
(17:40) - What has inspired you to be so adaptable and lean into change?
(21:10) - What are your top tips to achieve your dream physique?
(29:05) - What do you recommend to everyone when big changes come up?
(32:40) - How do you balance everything and manage everything?
(36:15) - Have you had any ‘aha’ moments that’s stuck with you to change your journey?
(38:15) - What are things you thought were right but wish you could have changed?
(42:57) - What’s your favourite quote to date?
(45:02) - What are your thoughts on the average person competing?

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
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➢Apply for the summer special: www.colossusfitness.com
➢Dm us "summer special" on IG @Colossusfit
➢Colossus fitness abs follow along: https://www.youtube.com/watch?v=Zwxtq9Z28ZA&t=249s
➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26

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 the worst fitness mistakes, the best beginner ab exercises & dive deep into prep workout talks.

(0:28) - Kyle quote: "you can have results or excuses not both"
(4:51) - Josh quote: "I have not failed, I have found 10,000 ways that haven't work" - Thomas Edison
(8:30) - Weekly thoughts/recommendations:
(22:15) - Client shoutout: Yong
(26:45) Question 1- What is the best pre-workout?
(34:35) Question 2- I've pre-workout can damage your nervous system and not make the tingley sensation go away.
(38;15) Question 3- I have extremely weak abs, best exercises for beginners
(42:50) Question 4- As online coaches and previous personal trainers, what are the some of the worst fitness mistakes?

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
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Coaching: https://colossusfitness.com/

In today's episode we debunk 6 nutrition myths you probably believe.

1- Gluten is bad for you
2 - Protein powder is either magical or bad for you
3- Eating fat will make you fat
4- Eating healthy is too expensive.
5-Avoid carbs if you want to lose weight
6- A detox will get rid of toxins out of your body.

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
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➢Apply for the summer special: www.colossusfitness.com
➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢ Tony Robbins Video: https://www.youtube.com/watch?v=CVP1CwEBz_Y&t=336s
➢ HIIT OR LISS: Which Is Better For FAT LOSS?: https://www.youtube.com/watch?v=cKxAO-FqwUs&t=141s

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 how to transition out of a diet, cardio tips and our top fitness accomplishments.

Time Stamps:
(0:00) - Intro
(0:46) - Kyle quote: "if you believe it will work out, you'll see opportunities. if you believe it won't, you'll see obstacles."
(1:51) - Josh quote: "They don't respect you at the bottom. They ignore you in the middle. Then they hate you when you get to the top. You'll never have everyones approval, so it's best to focus on your own." - Lewis Howes
(3:30) - Weekly thoughts/recommendations:
(7:05) - Client shoutout: Kathleen O'Grady
(9:20) Question 1- how should i transition out of my cutting phase?
(12:05) Question 2- What are your biggest 3 wins in fitness?
(18:12) Question 3- Any advice for someone starting cardio but already lifts?

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

Support the show (https://www.colossusfitness.com)

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➢Apply for coaching on IG @ColossusFit with the key word "summer special"

How To Instantly Look More In Shape: https://open.spotify.com/episode/3ifwN2T8ttS5QOh3LTY774?si=nYwF4w9CTMmQ_KY6mIRv7w

➢ Listed points:
1- Have a rough end date & game plan for after.
2- Don't do anything drastic or rushed.
3- Plan diet breaks with your schedule
4- Get your routine ready and know what your workouts will be
5- Hire a coach
6- When you start, start
7- Ask yourself what you actually want.
8- Maximize food satisfaction via fibre, lean protein
9- Get outside and plan outdoor activities (cardio)
10- Limit drinking

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
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For today's podcast we are joined by the one and only Vitruvian Physique! It was so awesome to have Vitruvian Physique on The Fit, Healthy & Happy podcast to talk about shredding secrets, the effectiveness of home workouts, natural limits, fake naturals and so so much more!

You can check out his youtube here: https://www.youtube.com/user/VitruvianPhysique
His Instagram: https://www.instagram.com/vitruvian_physique/

Questions w/ timestamps included:
(0:38) - How has training changed since covid-19 hit?
(5:15) - How would you find peoples results compare in calisthenics vs. strength training?
(10:30) - Do you find it harder to workout from home?
(20:21) - How do you encourage people to uncomfortable things
(28:26) - What do you do to get fired up & motivated?
(36:00) - What are things you wish you knew before lifting or you wish you did differently?
(41:02) - How do you usually tell if someone is on steroids?
(1:00:31) - What do I need to do right away if I want to get shredded?
(1:05:25) - What's your favourite quote?

Support the show (https://www.colossusfitness.com)

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➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit

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 How To Get A Smaller Waist, Ab Exercises That Make Your Waist Bulkier & What To Do When You Fall Off In Fitness? & More.

Josh quote: "You will face many defeats in life, but never let yourself be defeated."
Kyle quote: "To get through the hardest journey we need take only one step at a time, but we must keep on stepping" - Chinese Proverb

Weekly thoughts/recommendations:
-Announcement for podcast schedule
-Avoid fighting willpower
-Power of persistence

Client shoutout: Elise

Links Discussed in episode:

Weekly questions:
1-Is it true you get a bulkier waist from weighted ab exercises? How can I get a smaller waist?
2-if you could train with one person alive or dead, who would it be and why?
3- -When you fall off routine and struggle to get motivated, what helps you get back on track? 1-why, goals. 2- take action. 3- plan&schedule to avoid it happens again. 4- keep going even if it's small.

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

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DM us on IG @Colossusfit "summer special" to apply for discounted coaching.

Listed points:

1- Simply eat more whole foods & less processed foods
2- Eat out less. Make small goal of 2x, 4x, etc.
3- Make it easy.
4- Don't restrict. Follow 80/20 or 90/10 principle.
5- Eat slower.
6- Focus on hunger signalling. Few people start eating when they're truly physically hungry and stop when they're physically satisfied.
7- Create regular eating habits.
8- More water & sub out calorie filled drinks
9- Eat calories based on goals. Muscle gain, fat loss, etc.
10- MORE PROTEIN!

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

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➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26

When I first got COVID, I felt a mix of emotions.

I wanted to share my exeperience with all of you and talk about how I stayed positive(mindset wise), how I felt, what I did and so much more.

I really hope this helps anyone out who's ever dealing with sickness, injuries, stressful situations and so much more.

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

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Send a DM "Summer Special" to @ColossusFit for a SPECIAL offer
➢ https://www.instagram.com/colossusfit/

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 how to avoid guilt and establish a healthy relationship with food and exercise.

Timestamps:
(0:35) Kyle quote: "If you think you're too small to make a difference, try sleeping with a mosquito"
(2:02) Josh quote: "Failure is an option here. If things are not failing, you are not innovating." - Elon Musk
(3:08) Weekly thoughts/recommendations
(8:50) Client shoutout: James
(10:09) Question 1- Is there a thing as too much stretching before lifting?
(17:20) Question 2- How could I avoid feeling guilt and be able to establish a good relationship with food and exercise?

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

➢➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
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Send a DM "Motivation" to @ColossusFit for a special offer
➢ https://www.instagram.com/colossusfit/

In today's episode we go over eight essential tips to help you stay motivated all year round.

Listed points:

Pick the right gym
Remember it’s a marathon not a sprint
Think Macro - not Micro
Keep records
Invest in it
Know your weaknesses
Have a mantra
Reward yourself

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

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Send us a DM on IG @ColossusFit "GET UNSTUCK" to apply learn more about coaching.

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 how to get fuller glutes, deal with cravings and get consistent gains without a spotter.

(0:00) Intro
(0:30) - Josh quote: “Embarrassment is the cost of entry. If you aren’t willing to look like a foolish beginner, you’ll never become a graceful master.”
(1:55) - Kyle quote: "It's a slow process, but quitting won't speed it up"
(5:40) - Weekly thoughts/recommendations: Starting my 60-day mini-cut & Podcast guests
(11:15) Client shoutout: Autumn
(14:03) Question 1 - How to deal with cravings? I know how many calories I should consume but I always eat more.
(21:05) Question 2- How can I get fuller glutes?
(28:45) Question 3- How do I get consistent gains without a consistent spotter?

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

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➢Follow Travis on IG: https://www.instagram.com/_travis_s/
Coaching: https://colossusfitness.com/

In today's episode we interview Travis S Fitness. A legend in the fitness industry and a longtime friend and we go over how to have more energy, stay consistent and focus on what's important. THIS IS A MUST LISTEN EPISODE, so buckle up for an amazing podcast.

Here are the time stamps for the questions:
(3:10) Who is Travis S and what do you do?
(8:14) Full time corporate, fitness advocate, youtuber, etc. How to balance it all?
(11:13) What tips do you have for fitting it all in to the listeners?
(13:00) Any tips on sticking to the 4am workout crew?
(15:20) What are your thoughts on home gyms?
(17:30) Any tips on buying stuff equipment for a home gym?
(20:45) How to get fired up working out from home?
(22:40) What are your thoughts on powerlifting and how did hat go for you?
(32:40) How do you bounce back from a herniated disc?
(36:00) What have you changed since the injury?
(39:00) What's the craziest food challenge you've done?
(40:05) What are your thoughts on food challenges?
(50:20) How to bounce back from a bad day of eating?
(52:00) What are your go to meals as a busy dude?
(55:09) As a successful entrepreneur, why do you decide to stay in sales, corporate, etc when you can run with youtube?
(1:06:20) We want to share your mother's message here. What did you learn from her?
What's your favourite quote?

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

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➢Follow us on IG @ColossusFit for daily content.

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......

Time Stamps:
(0:00) - Introduction
(0:47) - Kyle quote: "Life has it's ups and downs, we call them squats"
(4:13) - Josh quote: "If you want to change your life, begin by changing your words. Start speaking the words of your dreams, of who you want to become, not the words of fear and failure. - Robert Kiyosaki
(10:20) Client shoutout: Patricia
(12:57) Question 1- How to get a leaner face?
(19:00) Question 2- Good upper body warmup exercises?
(22:03) Question 3- What's one weird song that gets you fired up?
(25:00) Question 4- How do you know what a good weight goal you should be? According to the medical charts I’m 5’7 and should be 130-165.
(29:30) Question 5- What motivates you to keep creating content? I'm new to this and only been doing it for a few months and already feel overwhelmed.

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

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DM @ColossusFit "Diet's suck" to get started!

In today's episode we go over why diets suck, and the solution to having long term sustainable progress.

All good nutrition approaches include:
1- care about food and mindful eating
2- food quality to increase whole foods and decrease processed foods
3- eliminate nutrient deficiencies (vit and min)
4- control appetite and food
5- regular exercise

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

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➢DM us on IG "GLUTE GAINS" @ColossusFit. We're taking on 5 people who want to see change at a discounted rate.

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 how to lose belly dat & grow glutes, when to change your diet and whether or not to use free weights vs. machines.

(0:00) - Introduction
(0:33) - Kyle quote: "Good workouts can fix a lot of problems" - KG
(1:42) - Josh quote: "Believe when others doubt, work when others refuse, save when others waste, stay when others quit and you will win when others lose."
(3:07) - Weekly thoughts/recommendations:
-Effort + direction x time = results
(5:37) - Client shoutout: Cathy
(8:15) - Question 1: When should you reassess macro targets?
(12:55) - Question 2: Is it possible to grow my glutes while tightening my stomach? I wish the food I eat and the fat I gain could go from my stomach to my glutes but it's the opposite. How do girls achieve these separate goals at the same time?
(21:11) - Question 3: What's better free weights or machines?
(25:07) - Question 4: What are your guys’ thought on fitness trackers? It seems cool to “hate” on them now

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

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In today's episode we interview Scott Tousignant from jacked over 40. Scott focuses on helping people get jacked after 40 and is a great buddy with some amazing content.

➢Follow Scott on IG @scotttousignant
➢ Check out Scott's website: https://www.jackedafter40.com/

Questions:
(2:30) 1- What got you into fitness?
(4:55) 2- What do you wish you did differently in the past?
(10:28) 3- What are your top quarantine fitness tips?
(17:05) 4- Tips on sleep optimization?
(24:00) 5- What makes your heart ache?
(28:50) 6- Do you have a favourite quote?
(31:15) 7- Anything else you'd like to share with everyone?

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

➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook
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➢Learn more about coaching: https://colossusfitness.com/
➢ Follow us on IG @ColossusFit

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 what to do when you slip up, how to gain arm muscle & what a perfect day of eating looks like.

(0:00) - Intro
(0:30) Josh quote: "Doubt kills more dreams than failure ever will."
(1:25) Kyle quote: "Fitness is 100% mental. Once you can control your mind, you can control your body"
(2:30) Weekly thoughts/recommendations
(7:00) Client shoutout: Victoria
(9:45) Question 1- How do I get arms like yours?
(11:52) Question 2- What to do when you catch yourself slipping?
(18:41) Question 3- What does an ideal day of eating look like for you?
(25:30) Question 4-I've heard cardio is bad for fat loss when you've been on a lifting regimen?

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

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Coaching: https://colossusfitness.com/
Episode 200: https://open.spotify.com/episode/6ZIw8kfGbETMRaw0fu23GQ?si=30HF3klMQj23NngjdgxO8Q

In today's episode we go over how you can minimize the effects of season depression (SAD) and provide 10 killer ways to break out of a slump.

Listed points:
1- plan night before
2- No snooze (alarm across room)
3- Start with something small. Motion is lotion.
4- motivational/funny videos
5- busy schedule & add value
6- outside time. WALK!
7- Vitamin D
8- Avoid alcohol, and be aware of your caffeine intake.
9- Physical activity.
10- Breathing. Cold shower, stretching, Journal

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

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Learn more about coaching: https://colossusfitness.com/

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 how to grow bigger and better glutes, how to commit to your goals and limit distractions so you can find your purpose.

Josh quote: "When you say yes to an average use of your time, you say no to a greater use of your time."
Kyle quote: "Fitness is not about being better than someone else, it's about being better than you used to be"

Weekly thoughts/recommendations:
-Distractions (Cognitive and opportunity)

8 Gut Punching Questions:
-Why are you (really) here?
-What do you want?
-How much does it matter?
-What’s it going to take?
-Who’s on your side?
-What’s your top of the mountain moment?
-What breaks your heart?
-What’s it worth to you?

Client shoutout: Kelvin

Weekly questions:
1. How did you grow your business on Instagram/YouTube.I feel like I'm putting in the work but not seeing many results. Also, I know results don't happen over night lol.
2. How do I fully commit to my goal? I find I constantly struggle with wanting to achieve my goal but then wanting to do what's convenient in the moment.
3. How can I grow bigger glutes faster? I am torn between light exercises for a ton of reps or really heavy squats and deadlifts. I have heard both and which is best?

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

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➢ Apply for coaching using the keyword "SKINNY FAT" @ColossusFit

Despite what they say, it actually possible to gain muscle without a huge surplus or any surplus at all.

Here's who can typically do a body recomp and succeed at ot"
1-Beginners
2- Overweight people
3- Untrained people. (even those who used to crush it)
4- Those who haven't done stuff properly
5- Steroids

Who can't do a body recomp? Those doing everything perfectly for many years.

Biggest tips to focus on:
1- Push volume and progressive overload
2- Dial in nutrition
-Slight surplus or deficit?
-Calories should be around maintenance
-Focus on protein
-Focus on sufficient carbs & protein before & after workouts
3- Optimize Additional Factors. Sleep, Stress management, water, etc

Bonus, take measurements to gauge progress.

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

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➢Follow us on IG for daily motivation & education @ColossusFit

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 whether you should workout on an empty stomach or not, the difference vs muscle & fat & knowing your body type.

(0:00) - Intro
(2:47) Josh quote: "Don't wait your turn. Bet on yourself and have the confidence to stand up and say, 'my time is now.' - Robert F Smith
(4:22) Kyle quote: "I learned that the only way you going to get anywhere in life is to work hard at it. Whether you're a musician, a writer, an athlete, or a businessman, there is no getting around it. If you do, you'll win- if you don't, you won't"
(6:20)- Weekly Thoughts & Recommendations
(12:10) Client shoutout: Dennis D
(14:46) Question 1- Thoughts on body type categories?
(18:42) Question 2- Is it best to workout with an empty stomach?
(23:00) Question 3- How come the scale shows me as being heavier, yet my body fat is less?
(28:07) Question 4- -Should I workout everyday for best results?

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

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DM US "QUARANTINE 15" for special offer @ColossusFit

In todays episode we go over 10 fitness habits that will make you stronger, healthier and happier in 2021. Do these following 10 things to really amplify your fitness successes this 2021.

10 Things:
1) Take new risk (Powerlifting, Kyle crossfit)
2) How can you get that extra edge? Ask yourself what you wish you did/looked like/ achieved?
3) Tolerable hunger vs intolerable
4) Eat more protein
5) Get better workouts by looking outside your workouts
6) Hire a coach
7) Be consistent
8) Keep records / food/ finance/ time
9) Stop trying to add, start taking away
10) Support network

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

➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook
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DM US "QUARANTINE 15" for special offer @ColossusFit

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➢DM us 'New year challenge' on IG @ColossusFit to apply for coaching

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 how to actually succeed with resolutions & goals, how to avoid failing and 4 things you need to do daily to have a successful day.

(0:00) - Intro
(2:25) Josh quote: "Never allow waiting to become a habit. Live your dreams and take risks. Life is happening now."
(7:45) Kyle quote: "New year, same me"
(11:05) Client shoutout: Everyone
(12:10) Question 1- How do you recommend I succeed with my new years resolutions?
(18:45) Question 2- Why do people typically fail to achieve their goals?
(24:40) Question 3- What are the main things you need to do in a day to consider it a success day?

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

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DM us "New Year sale to learn more about the sale IG @Colossus

In today's episode we go over the top 20 things we learned in 2020!

Listed points

Health & fitness:
1. Your health is #1
2. Walking is amazing
3. Challenges are important
4. consistent bed and wake up time is a game changer
5. Focus on managing stress rather than getting rid of it
6. The more junk you have the more you want it.
7. I’m a coffee addict and feel no ways
8. Diet Coke isn’t worth it
9. Online coaching saves lives.
10. Have someone to hold you accountable to your goals

Mindset & growth:
1. You need to be adaptable
2. Face your fears
3. Invest (hire people)
4. Making your goals public pays off
5. Don't take anything for granted
6. you can do whatever you put your mind to
7. There’s always going to be nonsense
8. How you react to something is everything
9. Unplugging is important
10. Make a list of what's holding you back

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

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DM US "NEW YEAR SALE" to apply for coaching @ColossusFit

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 about how to convince family & friends to be healthy, what we do for ab training & how to fix your squat.

Time Stamps
(0:00) - Intro
(1:51) - Kyle quote: "You hang around the barber shop enough and eventually you'll get a haircut"
(3:29) - Josh quote: "Some people want it to happen, some wish it would happen, others make it happen." - MJ
(4:35) - Weekly thoughts/recommendations:
(17:55) - Client shoutout: Travis
(20:28) - Question 1 - Another question is how do I get my parents motivated to be fit and healthy. I have watched my whole life and tried to get them to eat healthier and be active but to no avail. My mom is easier to convince and motivate but she got in a car accident and hurt her back so it’s hard to motivate her when shes in pain most of the time. Any suggestions?🥺
(28:13) - Question 2 - do you train abs? A lot of my friends say abs are made in the kitchen or they get their abs from working out the rest of their body. Thoughts?
(31:18) - Question 3 -I feel more comfortable squatting with my legs a little bit further apart than you guys recommend (where I would normally jump from). Is this something I need to correct? Or will it be fine?
(33:50) - Question 4 -Is it okay to go over my protein, and some days I find my fat go past my carbs, is that okay?

Links Discussed in episode:
-Abs 101: https://open.spotify.com/episode/2Cp2VehsxUofSGY7BA083t?si=a2oKO7sHR-ud91tFkHGQ4Q
-How to properly barbell squat: https://www.youtube.com/watch?v=sbBxvzHwzFU
-How to goblet squat: https://www.youtube.com/watch?v=q4CSeayuKbo&t=136s

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

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DM US "NEW YEAR SALE" to apply for coaching @ColossusFit

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 how to get rid of stomach fat in 2021, the best time to workout for optimal results & so much more.

Time Stamps
(0:00) - Intro
(0:52) - Kyle quote: “Remember: we all get what we tolerate. So stop tolerating excuses within yourself, limiting beliefs of the past, or half-assed or fearful states.” - Tony Robbins
(4:05) Josh quote: Just keep in mind: the more we value things outside of our control, the less control we have. - Epictetus
(11:03) - Question 1-How can I get rid of stomach fat this coming year?
(17:55) Question 2- What are your biggest pet peeves?
(27:25) Question 3- Best time to workout for best results?

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

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In today’s episode we go over 5 muscle groups you’re likely overlooking in your training.

Listed points
1. Rear delts
2. Glutes
3. Hamstrings
4. Obliques
5. Hip flexor mobility

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

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➢DM "NEW YEARS" on IG to apply for discounted coaching.
➢Check out episode 200: https://open.spotify.com/episode/6ZIw8kfGbETMRaw0fu23GQ?si=_Rky7W8YQGOKr6h_yNb40g

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 Foods You Should Avoid, Coaching secrets & Habits You Need To Start Right Away.

Time Stamps
(0:00) - Intro
(1:00) - Kyle quote: Physical fitness is not only one of the most important keys to a healthy (3:00)- body, it is the basis of dynamic and creative intellectual activity- John F. Kennedy
Josh quote: “life is not an inevitable decline into dullness; for some it’s an ascent into excellence.” - Eugene Peterson
(4:25)- Weekly thoughts/recommendations:
-Energy drainers and energy chargers
-Response dictating personal understanding
(13:10) - Question 1: What foods should I avoid? Are there any bad foods or foods you recommend people should never eat?
(19:00) - What are some secrets from your coaching? I plan to be a client soon and I see all the incredible transformations you get, but what makes coaching so great?
(24:40) - What habits have you started doing that you recommend I should do to level up my life?

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

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Wanna win an amazon gift card? Share this episode to your instagram story and tag us @ColossusFit

In today's episode it is officially separation season. We are going to give you some unique ideas on how to level up your life, RIGHT NOW.

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

➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook
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DM "I'M READY" on Instagram to get started on your fitness journey and see if we're the right fit together.

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 how to prepare for the holidays, get bigger, leaner & stronger & how to get results with alcohol.

(0:00) - Intro
(0:30)- Josh quote: "Don't think about what can happen in a month. Don't think about what can happen in a year. Just focus on the 24 hours in front of you and do what you can to get closer to where you want to be."
(2:40) Kyle quote: "Do more of what is working, less of what isn't, and try new behaviours to see if they produce better results"
(4:30)- Client shoutout: Savannah
(6:00)- Weekly thoughts/recommendations
(14:45)- Question 1: What game plan should I have for the Christmas holidays?
(21:15)- Question 2: Should I log/track my vegetables?
(23:25)- Question 3: Should everyone do compounds? What are your thoughts on bigger faster stronger?
(27:20)- Question 4: If you count the calories of a drink wouldn’t it be the same as counting food? I feel like I hear often “don’t drink and you’ll lose weight”. What affects does alcohol have on us and weight loss?

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

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To take advantage of cyber thursday, message us at @ColossusFit on IG

In today's episode we are going to give you seven tricks to get the best results possible when working out from home or at the gym.

Listed points
1. Don't make it harder than it needs to be
2. Learn to breathe
3. Mind muscle connection
4. Have a system to ensure progression
5. Work towards a goal
6. Warm up to your set
7. Utilize compounds

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

➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook
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CYBER MONDAY IS HERE!

➢Apply for discounted coaching: https://colossusfitness.com/
^Include Cyber Monday in your application.

(0:00) - Intro
(1:00) Kyle quote: "Alone we can do so little: together can do do so much." - Michelangelo
(4:00) Josh quote: "Appreciation can make a day - even change a life. Your willingess to put it into words is all that is necessary. - Margaret Cousins
(6:50) Cyber Monday Deal
(11:05) Client shoutout: Mike S
(13:00) Question 1: What is your opinion on bodybuilding.com?
(16:30) Question 2: What about muscle & fitness, t nation, etc?
(19:55) Question 3: With taking workouts back indoors, with lighter weights (45kb), etc. do you recommend to reduce calories you were on when you were doing heavy deadlifts/back squats, etc. I increased my reps with the lighter weight but it’s still not 100+lbs like before.
(22:45) Question 4: How to adjust to at home workouts? Gyms closed up again fml

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

Links talked about:
➢https://www.bodybuilding.com/exercises/finder
➢https://www.buzzsprout.com/203790/episodes/4866893-201-debunking-5-ridiculous-training-myths-that-everyone-believes

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Thanksgiving episode: https://open.spotify.com/episode/5v7Xu0Fhl7In1pwsB4ny5s?si=f715CnKNQGiG2H8NoPdwJQ
Apply For Our Black Friday sale: https://colossusfitness.com/

In this episode we talk to you about why you should start now, instead of putting it off. If you want to start your fitness journey in the New Year, it's not going to work.

Research shows that the more time you give yourself to put off something, the more likely you're going to continue putting it off and never take action.

Tips to stop putting things off:
1- Plan
2- Just get started
3- Add accountability
4- Crush unproductive thoughts & beliefs
5- Think of the why. What value will it add?
6- Pay someone to make sure you succeed

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

➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook
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BLACK FRIDAY SALE COMES THURSDAY! TUNE IN!

➢Apply for discounted coaching: https://colossusfitness.com/
^Include Black Friday in your application.

(0:00) - Intro
(0:23) Kyle quote: "You can't hire someone else to do the pushups for you"
(4:05) Josh quote: “The bigger the challenge, the bigger the opportunity to grow.”
(4:37) This is water speech: https://www.sloww.co/this-is-water-david-foster-wallace/
(8:26) Client shoutout: Kiana
(11:45) Question 1: If you were a gym stereotype, what would you be?
(15:20) Question 2: Is being lean worth it?
(20:40) Question 3: Best things you've ever bought for the gym?
(30:08) Question 4: Clean bulk vs a dirty bulk, which is better?

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

➢This is water speech: https://www.sloww.co/this-is-water-david-foster-wallace/
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook
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➢coaching special offer: https://colossusfitness.com/

In today's episode we over the top eight excuses we here for not exercising, and provide active solutions to solve them.

Top 8 Excuses:

1: You’re too tired to exercise.

2: You’re not motivated to exercise

3: You don’t have time

4: You don’t like to exercise alone

5: You don't like to sweat

6: You don't find working out fun

7: You're too embarrassed to exercise

8: Can't stick with a program, tried and failed before?

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

➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook
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Please share this on your Instagram with #KEEPKYLEHAPPY so more people can find out about this podcast & make sure to tag us! :)

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➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook

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 the best fitness and life advice we've ever received, supplements that can do more harm than good & so much more.

Time Stamps:
(0:00) - Intro
(0:21) - Kyle's Quote: "Every night, when you go to bed review your greatest success of the day, no matter how trivial."
(3:40) - Josh's Quote: "Dreams without goals are just called dreams"
(4:30) - Bonus quote & additional thoughts
(10:30) Client shoutout: Daniel B
(12:50) Question 1: What is the best advice you have ever received? Fitness or life?
(25:45) Question 2: What are the best high fibre foods?
(27:45) Question 3: Supplements that can do more harm than good if they aren’t taken correctly?

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

➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook
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➢Apply to get your Polished Physique: https://colossusfitness.com/

In today's episode we go over 10 habits of highly success people. Implement these tips and see radical changes in your life.

Tips discussed:

Focus on what you have “Happiness is wanting what you already have.”
Healthy break-fast
Sweat everyday
Hire pros/ work with the best
10,000 steps a day
Don’t be a slave to your fears
Keep data on calories, time, money
Be tidy
Seek daily inspiration (big think)
Read or listen daily

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Please share this on your Instagram with #KEEPKYLEHAPPY so more people can find out about this podcast. :)

➢Apply to get your Polished Physique: https://colossusfitness.com/
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook

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 how to stay on track during the weekend, whether or not you should strength train or do cardio & how to get motivated from your living room.

Time Stamps:
(0:00) - Intro
(0:34) - Kyle's Quote: “You are never too old to set another goal or to dream a new dream.”
(2:10) - Josh's Quote: “The toughest workouts are the most satisfying ones.”
(3:30) - Additional Thoughts
(7:20) Client shoutout: Lupe
(10:30) Question 1: What to do to best prepare for weekend?
(17:00) Question 2: Cardio OR Strength Training For Fat Loss?
(23:45) Question 3: How to get motivated for at home workouts in the living room?

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

➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook
➢Follow us on instagram @colossusfit
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Episode 200: https://open.spotify.com/episode/6ZIw8kfGbETMRaw0fu23GQ
Instagram challenge: https://www.instagram.com/p/CHIWMABnin4/

There is a lot of tension right now. Between the election, covid, civil unrest and racial tensions it's easy to want to freeze up and throw your hands in the air and wait for this to be over.

The good news is that we have some tips and solutions you can instantly implement to feel heathier, happier and fitter. Give this episode a listen.

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

➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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Please share this on your Instagram with #KEEPKYLEHAPPY so more people can find out about this podcast. :)

➢Apply to get your Polished Physique: https://colossusfitness.com/
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook

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 how cheat days are ruining your progress, how to do cardio with a knee injury & so much more.

Time Stamps:
(0:00) - Intro
(0:28) - Kyle's Quote: ”Strive for progression, not perfection”
(3:40) - Josh's Quote: ”You don’t luck your way into change, you have to work for it.”
(7:21) - Additional Thoughts
(15:10) Client shoutout: Kofi
(20:28) Question 1: How do you feel about cheat days?
(28:38) Question 2: What are your best tips for doing cardio with a knee injury?
(33:08) What do you do with friends that want help in fitness but don’t want to listen?

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

➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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Online coaching: https://colossusfitness.com/

In today's episode we go over three magic tips to help you melt off that stubborn stomach fat. 3 Tips covered in the episode:1. Improve accuracy
2. Carb refeeds
3. Diet breaks Instagram: @colossusfit
*HELP US REACH OUR GOAL OF 200 REVIEWS AND LEAVE A REVIEW <3
Online coaching: https://colossusfitness.com/

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Please share this on your Instagram with #KEEPKYLEHAPPY so more people can find out about this podcast. :)

➢Apply to get your Polished Physique: https://colossusfitness.com/
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness. In this episode we talk about the ideal amount of workouts to get in during the week, cardio before or after your workout, best resources to improve form, etc.

Time Stamps:
(0:00) - Intro
(2:00) - Josh's Quote: “If you want average results, continue giving average effort. If you want your best results. Give it your best effort. It all comes down to one simple question “how bad do you want it?”
(7:20) - Kyle's Quote: ”You don’t need more time, you need more focus”
(8:40) - Additional Thoughts
(14:13) Client shoutout: Laura M
(19:20) Question 1: How does calories in vs. calories out work? If I eat 3000 calories but burn 4000 calories on my fitness tracker, shouldn't I be losing weight?
(31:30) Question 2: Are some calories better than others?
Thanks for listening! We genuinely appreciate every single one of you listening.

➢DM us on IG "FREE GIFT" to claim your free form guide!
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook
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Do you want to lose 25-30lbs in 90 days with our online coaching service? DM "Results" to @ColossusFit to get started

In today's episode we go over seven tips to get you back on track on your fitness journey. If you feel like you've fallen off, or aren't all the way motivated like you've been in the past, then this is the episode for you.

1- Start with one small action. Motion is lotion. Don’t overcomplicate it.

1.5- The victory is in the habit

2- Build momentum and use it to your advantage.

3- Just do it. “I want to sign up for coaching.” “I want to log my weights more” Everyone procrastinates.

4- Have accountability. No one will notice you miss a workout if you don’t make it known.

5- Stop taking breaks. STOP BEING ALL OR NOTHING! Light switch example.

6- Listen to us. Sunny example.

7- Don’t stress about the past. “I used to be _____ lbs in the past”

Instagram: @colossusfit
*PLEASE BE SURE TO LEAVE A REVIEW <3

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➢DM us on IG "FREE GIFT" to claim your free form guide!
➢Apply to get your Polished Physique: https://colossusfitness.com/
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook

Welcome to Mailbox Monday, where every Monday we answer all of your questions and have some real talks about life & fitness. In this episode we talk about the ideal amount of workouts to get in during the week, cardio before or after your workout, best resources to improve form, etc.

Time Stamps:
(0:00) - Intro
(0:37) - Kyle's Quote: “You don’t get results by focusing on results. You get results by focusing on the actions that produce results. - Mike Hawkins
(2:30) - Josh's Quote: “Results or excuses, you can’t have both.”
(5:45) Client shoutout: Corwin
(5:40) Question 1: When is the best time to weigh-in?
(7:15) Question 2:What % of your macros should be used for carbs/fats?
(11:20) Question 3: Best resources to improve form?
(14:52) Question 4: How many days to workout?
(19:30) Question 5: Cardio before or after?
(20:25) Question 6: Should I weigh food cooked or raw?
Thanks for listening! We genuinely appreciate every single one of you listening.

Support the show (https://www.colossusfitness.com)

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Message us on instagram @colossusfit "free gift" to get your free form guide.
OR go here http://bit.ly/FormCheatSheet

In today's episode we are going to go over 10 tips to create long-term sustainable fitness progress. These tips will change your life, teach you not only how to get fit, but to stay fit long term.

Make sure everything is being done with proper form
Think with the end in mind
Start with your health, then focus on looks
Don’t neglect strength training
Focus on stretching & mobility
Make a promise to be active 5-7 days a week
Take rest days
Eat with purpose
Be realistic and understanding
Have fun with it

Coaching: www.colossusfitness.com
Instagram: @colossusfit

Message us on instagram @colossusfit "free gift" to get your free form guide.
OR go here http://bit.ly/FormCheatSheet

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➢ DM us "skinny fat" to be 1 of our next 4 success stories.
➢Apply to get your Polished Physique: https://colossusfitness.com/
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook

Welcome to Mailbox Monday, where every Monday we answer all of your questions and have some real talks about life & fitness. In this episode we talk about how to fix skinny-fat, calculate body-fat, calculate bodyfat & build lean muscle.

Links talked about in episode:

-Body Fat cal: http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy
-FFMI Cal: https://www.naturalphysiques.com/28/fat-free-mass-index-ffmi
-Kyle bulk: https://www.youtube.com/watch?v=sjd-nu0U8T0&t=3s

Time Stamps:
(0:00) - Intro
(0:46) - Josh's Quote: “The big secret is that there is no big secret. Whatever your goal, you can get there if you’re willing to work.”
(1:09) - Kyle's Quote: “Those that run away from accountability often need it the most and end up becoming weak”
(3:30) Thoughts of the week
(5:45) - Client shoutout: Tiffany & Brett
(8:00) Question 1: I’m skinny fat, what should I do?
(19:10) Question 2: I got myself one of those scares that measures bodyfat %, but it's saying a bodyfat % that I don't believe I am. What are your thoughts on this?
(26:05) Question 3: I'm looking to put on size this winter but minimize fat gain, what tips or tricks do you have so I can do this successfully?

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

➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook
➢ DM us "skinny fat" to be 1 of our next 4 success stories.
➢Follow us on instagram @colossusfit
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Message "I'm" in to our Insta: @ColossusFit to get started with coaching!

In today's episode we go over 10 reasons why you aren't losing weight. This is a must listen episode so turn it up and enjoy.

You’re making it harder than it needs to be
Missing puzzle pieces (Stool)
You aren't in a deficit. Weekend warriors
You don’t actually want to (Fence sitters are the worst)
You need a SMART goal
Lack of accountability. No-one to call you out on BS
YoYo
Overlooking protein
Face the music
No actual gameplan.

Message "I'm" in to our Insta: @ColossusFit to get started with coaching!

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➢Apply to get your Polished Physique: https://colossusfitness.com/
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook

Welcome to Mailbox Monday, where every Monday we answer all of your questions and have some real talks about life & fitness. In this episode we talk about how to get a smaller waist, is exercise or diet more important & also strength training 101 for teenagers.

Time Stamps:
(0:00) - Intro
(1:09) - Kyle's Quote: What's simple to do is also simple not to do. - Jim Rohn
(5:57) - Josh's Quote:“Everyone has a plan until they get punched in the mouth.” - Mike Tyson
(8:08) Thoughts of the week
(18:35) - Client shoutout: James
(21:20) Question 1: Is it possible for a teenager to grow muscle without the gym & When is it okay for kids to start strength training?
(28:10) Question 2: Do you think stomach vacuums actually make your waist smaller? If not, what is their purpose/value?
(38:30) Question 3: Is diet or exercise more important?

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

➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook
➢Website: www.colossusfitness.com
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Coaching: www.colossusfitness.com
Insta: @ColossusFit

In today’s episode we are going over 10 hacks for a perfect day so you can find more time in the day, have more energy, get more done and be your best self.

Plan the day before
Calendar - time waste calendar
Consistent wake up schedule
No phone 30 mins morn/night
Map out your eating
Workout in the morning
Prioritize what’s important
Magic time
Set aside time for growth (Use time wisely)
Outsource
Transition out of our day - plan your next
Have a day you’re excited to relax from (Understand what relaxes you)

Thank you so much for listening! Be sure to check out some more episodes and give us a follow on instagram @colossusfit.

Support the show (https://www.colossusfitness.com)

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➢Apply to get your Polished Physique: https://colossusfitness.com/
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook

Welcome to Mailbox Monday, where every Monday we answer all of your questions and have some real talks about life & fitness. In this episode we talk about how to deal with gym anxiety, stay on track throughout stress & trauma and get guys to stop talking to you in the gym.

Time Stamps:
(0:00) - Intro
(1:09) - Kyle's Quote: It WILL HURT
It WILL take time
It WILL take sacrifice
It WILL take dedication
It WILL be worth it
(6:10) - Josh's Quote: Every struggle you had in life shaped you into the person you are today. Be thankful for the hard times they can only make you stronger
(9:55) - Client shoutout: Nick B
(15:00) Question 1: I've been struggling with anxiety going to the gym on my phone. Do you have any tips to help me/someone in my position get past this?
(22:40) Question 2: How can I avoid guys talking to me consistently in the gym?
(31:10) Question 3: How do I stay on track through trauma & stress and not fall off my fitness journey?

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

➢18 ways to get & stay motivated: https://open.spotify.com/episode/4PXQ4dSrL65TNmAqo6WuBH?si=qO4UmxFbSnCOiHdKqvepUQ
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook
➢Website: www.colossusfitness.com
➢Follow us on instagram @colossusfit
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Coaching: www.colosssufitness.com

In today's episode we go over 12 tips and tricks for more true happiness. During the week I took the time to write down 12 moments that really made me truly happy, and in this episode we explain the reasoning why.

1- Make someone laugh
2- Crush it, be challenged
3- Plan and prepare
4- Be on time
5- Serve / give
6- Be on top of it
7- Don't take yourself too serious
8- Laugh
9- Exercise
10- Suffer
11- Nature
12- Help others

Coaching: www.colossusfitness.com
Instagram: @Colossusfit

Thank you so much for listening! Be sure to check out some more episodes and give us a follow on instagram @colossusfit.

Support the show (https://www.colossusfitness.com)

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➢Apply to get your Polished Physique: https://colossusfitness.com/
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook

Welcome to Mailbox Monday, where every Monday we answer all of your questions and have some real talks about life & fitness. In this episode we talk about how to get faster and better results, our favourite fitness tools, apps, equipment etc to speed up your results!

Time Stamps:
(0:00) - Intro
(2:10) - Josh's Quote: “Today is what you make of it.”
(4:35) - Kyle's Quote: “Imagine it’s one year from today and when looking back over the past year, you realize that it was the best year of your life. What does that look like for you?” Dean G
(10:25) - Client shoutout: Brooke
(12:25) - Question 1: What are some of the best fitness tools / apps / equipment that you’ve bought/used that helps you in your fitness journey?
(26:40) - Question 2: I’ve heard you guys mention my fitness pal for tracking macros but what app do you use to track the weights your lifting?
(28:30) Question 3: Why are you guys the best trainers ever?

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

Support the show (https://www.colossusfitness.com)

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Coaching: www.colossusfitness.com

In today's episode we go over five easy ways to get more protein in your diet. If you struggle to eat enough protein, this episode is for you.

Links in episode:
How much protein do you need? https://open.spotify.com/episode/2tMRCKzotpzUQSzQEtSTpA
Macro hack video:

1- Budget!
2- Have it easily accessible
3- Make set meals, keep it consistent.
4- Understand what’s an actual protein source (Not eat more fat than protein for a specific item)
5- Have it at every meal!

Coaching: www.colossusfitness.com

Support the show (https://www.colossusfitness.com)

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➢Apply to get your Polished Physique: https://colossusfitness.com/
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook

Welcome to Mailbox Monday, where every Monday we answer all of your questions and have some real talks about life & fitness. In this episode we talk about how to ALWAYS keep progressing on your fitness journey, tips to increase weights at the gym to get stronger & so much more.

Time Stamps:
(0:00) - Intro
(1:21) - Kyle's Quote: "Hope is not a strategy"
(4:10) - Josh's Quote: "Stop being afraid of what can go wrong and start being positive about what can go right."
(13:10) - Client shoutout: Lupe H
(15:37) - Question 1: Should I never train a muscle two days in a row?
(27:30) - Question 2: Best way to increase weight at the gym without being too scared of breaking something. How do you know when to increase the weight and by how much?
(23:25) - Question 3: How can I get more out of my sets in the gym?
(32:00) - Question 4: How do you know when you reach your goal in your fitness journey, what do you do next when you do?

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

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Learn more about Polished Physique: https://colossusfitness.com/

In todays must listen episode we go over seven guaranteed tips to get & stay motivated.

Seven topics discussed in the episode:

Motion creates emotion
Reward yourself - When you reach your goals, acknowledge yourself and keep it fun. Make yourself want to succeed.
Surround yourself with winners (Facebook community)
Keep Growing And Learning
Review goals daily - think of your why
Know that you have opportunities others don’t (I get to workout)
Motivation is internal - Be your own coach. Believe you will succeed or fail, you will be right.

Learn more about Polished Physique: https://colossusfitness.com/

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➢Apply to get your Polished Physique: https://colossusfitness.com/
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook

Sorry for the late upload everyone, we were finishing up the final part of our new website and here it is! http://bit.ly/PolishedPhysique 🙌

Welcome to Mailbox Monday, where every Monday we answer all of your questions and have some real talks about life & fitness. In this episode we talk about the top 3 biggest fitness mistakes, how to fix them & also how to adjust your schedule when your schedules changes & much more.

Time Stamps:
(0:00) - Intro
(0:25) - Kyle's Quote: The definition of insanity is doing the same thing over and over and expecting to see different results.
(3:00) - Josh's Quote: “Today is a day you have never seen before and a day you will never see again.”
(7:05) - HUGE ANNOUNCEMENT!
(10:50 - Client shoutout: Jeremy W
(15:20) - Question 1: Does creatine bloat you?
(19:20) - Question 2: What is the stool of fitness you talk about all the time?
(23:25) - Question 3:What are the top 3 mistakes you often see being made?
(33:00) - Question 4: How to balance when schedule changes? Should I workout in morning or evening?

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

➢Top 5 supplements: https://www.youtube.com/watch?v=T-F4QMnRZTw
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook
➢Website: www.colossusfitness.com
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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In today's episode we go over our five sure-fire tips for better workouts. These five things are going to give you an edge above the rest to make sure you're getting the most out of your time in the gym.

5 Tips:
1- Mind muscle connection (2:22)

2- Negatives (9:25)

3- Knowing when to increase your weights (11:55)

4- Knowing when to get help (13:45)

5- Constantly set goals (15:27)

5.5 BONUS - make sure you recover (16:45)

➢ Follow us on IG: @ColossusFit
Please be sure to leave a review on Itunes :)

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➢LAST CHANCE to apply for the summer special: https://colossusfitness.com/
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook

In today's episode of the Fit, Healthy & Happy Podcast we go over everything you want to know about getting the best abs possible. Topics such as our favorite tips, tricks for abs, how often you should be training abs and our favorite abdominal exercises that you need to start doing ASAP.

Time stamps:
1:00 - Kyle's quote & new toy!
3:25 - Kyle's second quote "Do something that makes you uncomfortable everyday."
5:05 - Josh's quote "Happiness is wanting what you have."
11:00 - Client shoutout Jayshon
14:00 - What are your ab favorite exercises?
21:05 - How often should you be training abs?
24:28 - How can I get abs faster?

➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook
➢Website: www.colossusfitness.com
➢Follow us on instagram @colossusfit
➢LAST CHANCE to apply for the summer special: https://www.colossusfitness.com/onlinecoaching
➢Message us on instagram "summer special" to learn more about the summer special.

Support the show (https://www.colossusfitness.com)

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➢ Apply for the summer special: https://www.colossusfitness.com/onlinecoaching
➢ Follow us on IG: @ColossusFit
➢ Part 1: https://open.spotify.com/episode/7pbmJIqNcDkKzLwL9et7UU?si=NlobdfDrRD2B4rirahZsJw

In today's episode we go over our top 10 daily habits to make you more productive, healthier & happier. If you haven't listened to episode 1, we highly recommend you do so with the link above. Enjoy the episode and please share it with a friend that needs to hear this!

10 Habits:

Read/write your goals first thing in the morning
Jar of awesome
Have a goal and something to accomplish for the day. do what you need to do to earn your time off
Wishing for random people to be happy...During working or school hours, randomly identify two people who walk past you or who are standing …
Creative outlet
Protein with every meal
Pomodoro technique - find a different way
Get a better sleep
Phone off/ airplane mode
Hire great people

LINKS MENTIONED:
➢ Apply for the summer special: https://www.colossusfitness.com/onlinecoaching
➢ Follow us on IG: @ColossusFit
➢Part 1: https://open.spotify.com/episode/7pbmJIqNcDkKzLwL9et7UU?si=NlobdfDrRD2B4rirahZsJw
➢ Protein recommendations: https://open.spotify.com/episode/2tMRCKzotpzUQSzQEtSTpA?si=11rHfdAaSTOwJs-UCBt8Yw
➢Get a better sleep: https://open.spotify.com/episode/2qDshT7EW3xMXDyQKdRTQR?si=Vj8FISFvQDm0shaDb8o3bg

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

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➢Apply for the summer special: https://www.colossusfitness.com/onlinecoaching
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook

Welcome to Mailbox Monday, where every Monday we answer all of your questions and have some real talks about life & fitness. In this episode we talk about how how to meal prep on the road, get better at pushups & pullups, and also if you should skip breakfast to get calories down.

Time Stamps:
(0:00) - Intro
(1:10) - Kyle's Quote: "If it won't matter in 5 years, don't spend more than 5 minutes getting angry about it"
(2:24) - Josh's Quote: "Those who work much, do not work hard"
(4:10) - Client shoutout: Yong H
(6:52) - Question 1: Do you have any meal or food suggestions? I don’t have time to make food for lunch or dinner. I’m looking to prep stuff in advance.
(10:53) - Question 2: How can I build my pushup strength? I do curtsy pushups and one of my goals is to do 10 regular pushups.
(13:46) - Question 3: How can I improve my pull-ups?
(16:00) - Question 4: I’m having a hard time hitting cals, do you recommend skipping breakfast to get them down?
(22:25) - Question 5: I've heard that if I spend too much in the gym my cortisol will be elevated and I'll make less progress, how true is that?

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

➢Can't do Pull-ups? Do THIS instead: https://www.youtube.com/watch?v=mS1ClgzxuyI
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook
➢Website: www.colossusfitness.com
➢Follow us on instagram @colossusfit
➢Message us on instagram "summer special" to learn more about the summer special.

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➢Apply for the summer special: https://www.colossusfitness.com/onlinecoaching

In today's episode we go over our top 15 professional tips & strategies you need to know to get killer results and have long-term success.

Understand the basics of building muscle
Learn how to structure a workout
Make sure you’re eating a balanced diet. Very overlooked!
Prepare ahead
Learn to intuitive eat
Hydrate properly
Eat with purpose. Everything should have nutritional value
Work the full range of motion
Establish some sort of balance
Choose supplements intelligently
Prime your physical state for training
Increase rest, increase strength
Know when to make a change/pivot
Take progress photos
Body wants to be symmetrical. Legs, unilateral, etc.

Links in episode:
➢Apply for the summer special: https://www.colossusfitness.com/onlinecoaching
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook

Support the show (https://www.colossusfitness.com)

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➢Apply for the summer special: https://www.colossusfitness.com/onlinecoaching
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook

Welcome to Mailbox Monday, where every Monday we answer all of your questions and have some real talks about life & fitness. In this episode we talk about how to get super strong, avoid stress eating, and deal with pressure in social settings.

Time Stamps:
(0:00) - Intro
(2:35) - Client shoutout: Amanda
(4:27) Josh quote: “The person on the peak of the mountain didn’t fall there.”
(6:10) Kyle quote: Kyle quote: “Any coach can make you tired.
Any coach can make you sweat.
Any coach can make you sore.
However, not every coach will make you stronger.
Look for a coach that can help you find the results you want, not just give you a good workout”
(9:20) - Question 1: How to deal with people trying to pressure you to eat unhealthy food? (15:20) Question 2: What tips do you have to avoid stress eating?
(21:50) Question 3: I know it doesn’t mean a ton, but what are your favourite pieces of cardio equipment for best bang for your buck?
(27:55) Question 4: What are you doing to gain as much strength as possible right now?

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

➢Dog mentality video: https://www.youtube.com/watch?v=-JMAgzKvlIY&vl=en
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook
➢Website: www.colossusfitness.com
➢Follow us on instagram @colossusfit
➢Message us on instagram "summer special" to learn more about the summer special.

Support the show (https://www.colossusfitness.com)

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➢Apply for the summer special: https://www.colossusfitness.com/onlinecoaching

In today's episode we go over our top five tips to stop skipping workouts and stay on track in your fitness journey.

Begin with the end in mind. Think of how you’ll feel afterwards.
Have a clear-cut goal
Get TRUE accountability
Just do it. Get started
Stop burning yourself out (chill out)

Links in episode:
➢Apply for the summer special: https://www.colossusfitness.com/onlinecoaching
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook

Support the show (https://www.colossusfitness.com)

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➢Apply for the summer special: https://www.colossusfitness.com/onlinecoaching
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook

Welcome to Mailbox Monday, where every Monday we answer all of your questions and have some real talks about life & fitness. In this episode we talk about how to stay on track on vacation, the problem with the fitness industry, importance of investing as a student and so much more.

Time Stamps:
(0:00) - Intro
(2:00) - Kyle's quote: “Ask yourself if what you are doing today is getting you closer to where you want to be tomorrow”
(3:15) Josh's quote: “Treat goals like coconuts. Hit them hard, crack them open, celebrate.”
(4:55) - Client shoutout: Stefany B
(12:40) - Question 1: How can I more accurately track my foods while eating out?
(17:40) Question 2: How can I get a flatter stomach fast?
(26:15) - Question 3: How does reverse dieting work?

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

➢Top tips while eating out:https://www.youtube.com/watch?v=lE9ne2TAJuI&t=3s
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook
➢Website: www.colossusfitness.com
➢Follow us on instagram @colossusfit
➢Message us on instagram "summer special" to learn more about the summer special.

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In today's episode we debunk ridiculous training myths that you very well may believe.

Links in episode:
➢Apply for the summer special: https://www.colossusfitness.com/onlinecoaching
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook
➢Nutrition Myths Episode: Episode 94 of the podcast
➢Proper Workout Structure Video: https://www.youtube.com/watch?v=XTj9K18n-x8&t=7s

Exercise burns a lot of calories (1:20)
You need to stretch before exercising (4:44)
Doing direct ab work will make your stomach flat (6:27)
BMI & bodyfat are the best indicators of progress (8:52)
Working out harder and longer is always better (MRV / MED) (10:50)

If you enjoyed this episode, please share it to your instagram story and leave a review!

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Welcome to Episode 200 of the Fit, Healthy & Happy podcast! We wanted to thank every single one of you for sticking around and supporting our podcast. We wouldn't be where we are without you all, and we appreciate you all. We hope you enjoy this special episode!

➢Apply for the summer special: https://www.colossusfitness.com/onlinecoaching
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook

Time stamps for our 50 tips:

Drink more water (5:32)
Floss and brush your teeth regularly (5:50)
Eat more protein (6:47)
Food is fuel (7:10)
Meditate & focus on your breath
Journal & write your goals down constantly
Sweat everyday
Be on time
Never stop playing
Lift heavy weights
Challenge yourself daily
Stretch more
Go first & smile more
Walk more
Get a pet
Make your bed
Hold yourself accountable
Have someone to call you out
Improve your mobility
Get some adrenaline
Vegetables & Fruits everyday
Say please & thank you
Read more
Be an example
Follow people who build you up
Establish routines & schedules
Get a community to hold you accountable
Drink coffee/drink tea
Take vitamin D & b12
Set big goals
Be happy where you are. “Proud but never satisfied.”
Know what’s next once you achieve your goal
Get as many plants as possible
Spend more time in nature
Learn to swim
Pay it forward. Do one thing for someone else. Hold door open, donate to something, etc
Mentor someone
Don’t road rage
Forgive easy and forgive often
Elders are wise
Be open minded
Don’t be a zealot - challenge your beliefs
Replace the word try with will
Learn to enjoy the struggle
Do something uncomfortable. Comedy, dancing, etc
Clean up after yourself constantly
Make sure to laugh
Don’t be a victim
Be unapologetically yourself
Don’t let someone else tell you what you can't do

Linked mentioned:➢Science says you should eat this much protein: https://open.spotify.com/episode/2tMRCKzotpzUQSzQEtSTpA?si=SlM_xqSvTBiGxTfBhjHeYg
➢Apply for the summer special: https://www.colossusfitness.com/onlinecoaching
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook

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Summer special: https://www.colossusfitness.com/onlinecoaching
Summer special: https://www.colossusfitness.com/onlinecoaching

In today's episode we go over the five essential habits of success dieters. These five things will guarantee your success in your dieting regime.

They stay aware of their body stats (2:28)
They don’t just workout (gym shouldn’t be all your exercise) (4:37)
They prioritize protein (6:20)
They Plan ahead (7:31)
They always get back on track (10:10)

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

➢Summer special: https://www.colossusfitness.com/onlinecoaching
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook
➢Website: www.colossusfitness.com
➢Follow us on instagram @colossusfit

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➢Apply for the summer special: https://www.colossusfitness.com/onlinecoaching
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook

Time Stamps:
(0:00) - Intro
(3:10) - Kyle's quote: “You’re stronger than you believe. Don’t let your fear own you. Own yourself. - Michelle Hodkin
(5:03) Josh's quote: "Someday is a disease that will take your dreams to the grave you." - Tim Ferris
(10:30) - Experimenting with Intermitting Fasting
(16:25) - The importance of investing as a student
(19:23) - Client shoutout: Travis F
(21:55) - Question 1: I’m going away on vacation and don’t have a gym, what do you suggest me doing to stay on track? (31:00) - Question 2: What's the deal with the summer special?
(34:26) - The problem with the fitness industry

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

➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook
➢Website: www.colossusfitness.com
➢Follow us on instagram @colossusfit
➢Message us on instagram "summer special" to learn more about the summer special.

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Studies show that eating less caloriesImproves Mood, Sleep, body mass And Sex Drive as well as have potential for disease prevention. Today's episode gives you 15 tips to consume less calories and be more full.

Links discussed:
Summer special: https://www.colossusfitness.com/onlinecoaching
Episode on improving your sleep: https://bit.ly/SleepBetterPodcast

Eat with your non dominant hand (2:50)
Cut out liquid calories (3:23)
Experiment with fasting (4:30)
Consume more fIbre (6:37)
Drink more water (7:25)
Experiment with meals per day (7:42)
Cut out empty calories (8:31)
Cook your own food (9:30)
Use less sauce (11:21)
Try different techniques. Smaller spoon, putting utensils down between bites, timers, chopsticks. (12:43)
Eat slower and eat intentionally (13:15)
Include protein with every meal (14:40)
Don’t go large (15:20)
Limit animal skin (16:06)
Get enough sleep (17:00)

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

Support the show (https://www.colossusfitness.com)

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➢Apply for the summer special: https://www.colossusfitness.com/onlinecoaching
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook

Welcome to Mailbox Monday, where every Monday we answer all of your questions and have some real talks about life & fitness. In this episode we talk about how to get shredded without any cardio, how to avoid your metabolism from slowing you down, if you need good genetics to become muscular & much more.

Time Stamps:
(0:00) - Intro
(1:45) - Kyle's quote: “A negative mind will never give you a positive life” - Shiori Obata
(2:46) Josh's quote: "You just can’t beat the person who never gives up." – Babe Ruth
(5:00) - Client shoutout: Melanie C
(7:05) - Additional Thoughts
(10:25) - Question 1: What is the best gym equipment I can get to see the most results?
(14:45) - Question 2: Do you need good genetics to be muscular?
(17:10) - Question 3: Is my slow metabolism holding me back?
(24:10) - Question 4: Can I get shredded without cardio?
(29:55) - Question 5: What are some good healthy foods for fibre?

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

Support the show (https://www.colossusfitness.com)

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Summer special: DM Us "summer special" to @ColossusFit

In today's episode we have a real talk about the 7 reasons you aren't getting the progress you want in your fitness journey.

(0.43) Doing a program made for someone else
(2:30) Looking for a type of dieting to solve your problems
(4:25) Being too restrictive
(8:24) Being too unrealistic
(10:55) Listening to the few and not the many
(14:03) Being consistent when it’s convenient
(15:40) Not hiring us

➢Instagram: @ColossusFit
➢Join our Official Podcast Group: https://www.facebook.com/groups/572025953684851/

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➢Apply for the summer special: https://www.colossusfitness.com/onlinecoaching
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook

Welcome to Mailbox Monday, where every Monday we answer all of your questions and have some real talks about life & fitness. In this episode we talk about how to stay motivated for the ENTIRE week, how to get in shape after 40 years old & our thoughts on weightlifting belts. Enjoy the episode!

Time Stamps:
(0:00) - Intro
(1:45) - Josh's quote: "You get what you work for, not what you wish for"
(6:20) - Kyle's quote: "For one person progress is saying no to pizza, for another it may be eating the pizza without feeling like a failure"
(8:00) - Client shoutout: Karen N
(9:30) - Bonus client shoutout
(15:00) - Question 1: How do you deal with family members that aren't on the same page as you or understanding?
(21:55) - Question 2: What tips do you have on staying motivated during the week?
(27:00) - Question 3: What are your opinions on lifting belts?
(37:00) - Question 4: I’m 43, and my friends keep saying I can’t get in shape, how true is this?

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

Support the show (https://www.colossusfitness.com)

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In today's episode we go over 10 keystone habits that WILL transform your life in ten minutes. These are

0:35 - What is a keystone habit?
1:07 - 1. Waking up early and waking up on time
1:52 - Develop daily routines
2:57 - Track your food: Duhigg cites a 2009 study by the National Institutes of Health in which participants with food journals lost twice as much weight as those without.4:50 - Deep work
6:03 - Pomodoro technique
8:32- Exercise in the morning
10:20 - Practice gratitude
11:07 - Dress better
12:37 - Meditate
11:33 - Coach
13:21 - Treat people how you want to be treated

Website: www.colossusfitness.com
Follow us on instagram @colossusfit
Message us on instagram "summer special" to learn more about the summer special.

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Apply for the summer special: https://www.colossusfitness.com/onlinecoaching

Welcome to Mailbox Monday, where every Monday we answer all of your questions and have some real talks about life & fitness. In this episode we talk about some of the best snacks and tips for hard gainers, our favourite underrated exercises and much more.

Links talked about in episode:
➢Join our Official Podcast Group: https://www.facebook.com/groups/572025953684851/
➢Join our weekly challenge (Limber 11): https://www.bodybuilding.com/fun/limber-11-the-only-lower-body-warm-up-youll-ever-need.html
➢Exercise finder: https://www.bodybuilding.com/exercises/
➢Top tips for hard gainers: https://www.youtube.com/watch?v=5sZ4LWhpbO4
Josh's quote: “It’s a slow process but quitting won’t speed it up.”

Kyle's quote: “You don’t have to be great to start, but you have to start to be great” Zig Zigler

Client shoutout: EVERYONE!

Questions:

Do you lower deadlifts down or kinda drop them? And if so, is it different for maxes or different sets.
What’s your fav new exercise you overlooked in the past or never done?
Best snacks for hard gainers?
Thumps over bar around the bar during a pullup? Or does it even matter?
I'm having trouble getting myself out of bed early. What would you suggest? Note I do set multiple alarms, but doze back off because I'm so tired.

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

Support the show (https://www.colossusfitness.com)

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In todays must listen episode we go over how doing less is going to help you build more muscle and have less fat.

"Disciplines of absence and disciplines of action"

Instagram: @ColossusFit

Message us on instagram @ColossusFit "I want to do less" to learn more about the summer special. First three people to sign up get a 30 minute game plan call with both Josh & Kyle (worth $400) absolutely free.

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➢Summer special: www.colossusfitness.com/onlinecoaching
➢Motivational Video: https://www.youtube.com/watch?v=HiEswwZF_yA

In this episode of Mailbox Monday, we talk about how you can squeeze your workout in within 1 hour, whether or not you should work when you're sore & how to activate your muscles more within specific exercises.

Josh quote: "Never confuse a single defeat with a final defeat." - F. Scott Fitzgerald

Kyle quote: “When you arise in the morning, think of what a precious privilege it is to be alive, to breathe, to think, to enjoy, to love” - Marcus Aurelius

Thoughts:

No caffeine challenge

Client shoutout: Courtney Langis

Questions:

Thoughts on my gym only giving 1 hour to workout? Courtney
What exercise do you not feel (activation) and what do you feel way too much? Example, chest pull over don’t feel, Y raises crushes me.
When you train a particular muscle group and end up very sore, how long should you wait to train that muscle group again? / Should you wait to train a muscle group if that muscle group is very sore?

Instagram: @Colossusfit
Online coaching: www.colossusfitness.com/onlinecoaching

Support the show (https://www.colossusfitness.com)

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Are you tired of having to pick between your fitness goals and having a social life? Well, In today's episode we share six tips and tricks to allow you to balance your fitness goals with a social life.

There are things you shouldn’t have to worry about sacrificing in your schedule such as getting in your workouts and making it a point to hit your macros. By planning ahead and following a flexible diet this should be no problem. However, canceling plans or refusing a restaurant when knee-deep in your offseason may require some re-thinking.

You shouldn’t resent your diet and feel you can’t function in life when in it.

Host dinners/ Pick the places you go: By hosting the events, it can be much easier to control what goes into the meals and selection of beverages, and subsequently much easier to track without it becoming a big deal.
(1.5) Look at menus ahead of time/ pre-log and work your day around that
Learn how to record alcohol and set your limits
Sub full calorie beer for light beer / Try lower calorie alcohol options
Bring a healthy option
Suggest doing something active and fun.
Get your friend Try working out with friends / do a challenge

Summer special: www.colossusfitness.com/onlinecoaching
Instagram: @ColossusFit

Support the show (https://www.colossusfitness.com)

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Message "Learn more" to Instagram @Colossusfit to get started with the summer special!

In today's episode of Mailbox Monday we talk about how to get blocker abs, more toned arms, and handle social gatherings when it comes to nutrition and pre planning.

Josh's quote: “All the time you spend trying to get back what’s been taken from you there’s more goin out the door. - Conrmac McCarthy

Kyle's quote: “When you feel like giving up, remember why you held on for so long in the first place”

Client shoutout: Kelsea

Questions:

What tips do you have on on how to handle situations for social gatherings coming up?
How do I deal w/ pre planning for macros? Day of, day before, etc?
How to get blockier abs? Currently doing 2x per week, increase volume or add different exercises?
How can i get more defined abs like the both of yours?

Instagram: @ColossusFit

Summer special: www.colossusfitness.com/onlinecoaching

Support the show (https://www.colossusfitness.com)

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Message "Learn more" to Instagram @Colossusfit to get started with the summer special!

Are you someone who looks pretty good but holds a lot of unwanted fat? If so, this is the episode for you. We go over the mistakes people make that cause them to skinny fat and how to fix them.

Why skinny fat happens:

Yoyo-ing - Alcohol
Poor response to stress
Poor strength training/ wrong regime
Shredding too fast
Continued starvation

TOTAL OVERHAUL:

THREE PILLARS

Fitness / training
Nutrition
Lifestyle

How to fix it? EVERYONE IS DIFFERENT

Increase/decrease/regulate calories?
Bulk/cut/ regulate?
Training regime
Balance and overhaul of your life with accountability

Instagram: @Colossusfit
Online coaching: www.colossusfitness.com/onlinecoaching

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Summer special: www.colossusfitness.com/onlinecoaching

In today's episode of Mailbox Monday Habits You Need To Implement For Success, Best Cardio For Fat Loss & Calorie Free Foods?

Josh quote: “Do that! Whatever that was that just passed through your mind! Go.”
Kyle quote: “sometimes, life will kick you around, but sooner or later, you realize you’re not just a survivor. You’re a warrior, and you’re stronger than anything life throws your way.” - Brooke Davis

Client shoutout: Mike Stokes

Questions:

What habits/ changes from quarantine are you hoping to carryover into the future?
If you could make 1 food calorie free what would it be? Mine would be peanut butter.
Have you ever tried any types of vegan/non-dairy protein?
During a deficit with more cardio I get real hungry and want to eat over my caloric goal what can I do about this? Would switching form HIIT to LISS help with that?

Instagram: @ColossusFit
Summer special: www.colossusfitness.com/onlinecoaching

Support the show (https://www.colossusfitness.com)

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Apply for the summer special: https://www.colossusfitness.com/onlinecoaching

In this episode we talk about why we aren't the biggest fans of meal plans and talk about a more realistic approach to helping you reach your goals. We've helped hundreds of people over the years and want to set every single one of you up for success using the resources we have available.

Please share this with a friend that can learn a thing or two about meal plans and how they can succeed in the long run. If you can share this episode on your IG we will appreciate you greatly!

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Apply for the summer special: https://www.colossusfitness.com/onlinecoaching

In this episode of Mailbox Monday, we end up going off on some real talks! We talk a lot about how to become happier instantly, how to stay consistent and love the process, and answer a few questions about our thoughts on sugar substitutes, and how our nutrition thoughts have changed over the years.

Josh quote: “Success isn’t always about greatness. It’s about consistency. Consistent hard work leads to success. Greatness will come.”

Kyle quote: "Be happy with what you have, excited for what you don’t."

Thoughts:

-Think about how far you have come

-Learn to love the process

-Talks about happiness

Client shoutout: Cathy Sweeney

Questions:

Where do you stand on sugar substitutes?
How have your opinions on nutrition and diet changed over the years?
How has your business evolved over the years?

This episode is a must listen episode! We really hope you enjoyed it, and please share it on your IG so we can get this podcast out to more people.

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In today’s bonus episode we host our friend and legend Abbey Scott Crowson (ig @abbbeyscottt). Abbey is the CEO of fit legacy marketing agency, founder of Coffee Over Cardio and an experienced fitness influencer and competitor.

“Not everyday is good, but there’s good in everyday”

IG: @abbbeyscottt

Abbey’s Coffee Company: https://coffeeovercardio.com/

Questions:

How did you start your fitness coffee business?
How did you get into fitness?
Ask what things she feels are the core to a woman become fitter and stronger? maybe
Biggest mistakes you have made in your fitness journey?
Abbey point: Power of talking about emotions
What outlets have you learned to use in your routine for more happiness?
How do you balance family, business and your personal life?
What tips do you have for someone that feels like they can’t workout as much as usual or dedicate their full attention to fitness?
Top tips for self improvement? Books, documentaries, influencers, mentors,
What is your advice for anyone that is struggling, not thinking they’re enough, or doesn’t have everything figured out?

Thank you so much for listening! If you loved us having a guest on, please let us know.

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Summer special: https://www.colossusfitness.com/onlinecoaching

HAPPY JUNE 2020 EVERYONE! In today's episode we talk about protein alternatives, keeping the booty tight and when to stop eating at night, plus way more! This is a must listen episode so don't miss out.

Questions:

Should I be adding my exercise to myfitnesspal?
Is there an advisable time to stop eating in the evening?
Is beef a bad alternative for protein?
What have you been some things that you have found that contribute to the most success when it comes to shredding?

Instagram: @ColossusFit

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Apply for the summer special: https://www.colossusfitness.com/onlinecoaching

In this episode, we share with you our top 10 fitness mistakes we've made and we often see other people making. We really hope you enjoy this episode and please share it with a friend to help them avoid making these mistakes.

Here are the top 10 mistakes:
1) Always dieting
2) Yoyo’ing
3) Excessive bulking/forever bulker.
4) Not having a goal or changing goals too frequently
5) Not following a program + Giving into instagram training
6) Stopping (Make it part of your life)
7) Not doing movements correctly
8) Not actually pushing yourself (going through the motions)
9) Giving into peer pressure (Your fitness goals are yours alone).
10) Not having a coach

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Interested in our Summer Special? Apply here: https://www.colossusfitness.com/onlinecoaching

In this episode of Mailbox Monday, we address a bunch of questions we've been asked recently. From our top muscle loss mistakes, to how to get your protein in, to shaving chest hair... we cover it all! We had a blast and hope you enjoy this episode!

Josh quote: Greg plitt quote / If you don't challenge yourself, you will never realize what you can become.

Kyle quote: “If you quit once, it becomes a habit. Never quit” - Michael Jordan

Client shoutout: Cory

Do you have any favourite tool toons?
Do you have any tips for chest hair, or back hair? Razor day of? Don't do it, etc?
What is the likelihood of losing muscle during a shred? How do I Maintain it all?
Is it just calories in calories out or does how much fat/carbs I am consuming really impact my results?
What should I do if I can’t get enough protein in with my daily meals?

Apply for our summer special (5 spots available): https://www.colossusfitness.com/onlinecoaching

Support the show (https://www.colossusfitness.com)

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In today's episode we wanted to have a real talk on why you should and shouldn't care about to weight.

This is an episode EVERYONE needs to listen to it.

Our goal with today's episode is to help you free yourself from the fear of the scale and better understand the scale to help you get better results.

Instagram: @Colossusfit

Summer special: www.colossusfitness.com/onlinecoaching

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In this episode, we have a lot of fun talking about how our business began, our background, and how to succeed long-term even when you aren't feeling motivated or fired up. On top of that, we assess a number of different supplements such as cla, carnatine, leucine, fibre, and multivitamins.

Kyle’s quote: “when things are bad, it’s the best time to reinvent yourself” - George Lopez

Josh’s quote: "If people are doubting how far you can go, go so far that you can't hear them anymore." - Michele Ruiz

*Kyle transformation video: https://www.youtube.com/watch?v=x_Eo0mcn8Pc

*Josh transformation: https://www.youtube.com/watch?v=1N6Ji7taia8

Questions:

What is your biggest tip to make sure I succeed with the challenge on the days I don’t feel motivated?
Are you guys ever going to talk about how you met/how you became such great friends and business partners/just your backgrounds?
What are your thoughts on cla, l-carnitine & leucine supplementation for fat loss?
Should I be taking a multivitamin? Fibre supplement?
I'm currently running an upper/lower split. One of my uppers has a horizontal push (bench), vertical push (db shoulder press), horizontal pull (pendlay row), and vertical pull (chin ups) and then some bi/tri/shoulder hypertrophy. Question is, in what order would you personally do the first 4 exercises? I have my opinion, I just want to see what yours is. 2 push then 2 pull? Push/pull/push/pull? Or something else? Not stressing over the small stuff, just thought about it during my workout yesterday and thought it'd be fun to ask.

Thanks for listening as always. If you have any questions for Mailbox Monday, feel free to send them over via Instagram @colossusfit

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In today's must listen episode we go over 10 hacks to have the best workouts of your lives in only eight minutes. We PROMISE you will have better workouts after this episode.

Tips discussed:

Hype yourself up
Fake it till you make it - tired
Prepare your body for the gym
Know your workout
Get a workout partner/ trainer to push you
Airplane mode / toss in the locker
Find a way to remind yourself about what matters to you
Time your rest
If you think you’re doing something wrong find a solution
Workout like every workout is your last (Non negotiable)

Instagram: @Colossusfit

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In this episode of Mailbox Monday we talk about whether or not you should be going back to the gym upon opening back up, advice for what to be mindful of to make sure you don't get injured going back to the gym and much more.

Kyle’s quote: "Fitness is not about being better than someone else. It’s about being better than you used to be."

Josh’s quote: "Embrace The Suck & be uncomfortable"

Client Shoutout: Shannon

Questions:

Is it normal that my biceps are weaker than my triceps?
As I plan to go back to the gym, what advice do you have for making the transition back beyond the considerations such as easing in slowly with weight, reps, intensity? What should i be mindful given I'm inclined to push real hard out the gate?
Does the body have like a set point, where you will have to push yourself up or down on calories a certain way to gain or lose? Like does the body try and stay at a weight when being forced to change?
How do you tell whats stomach fat, stomach bloat or extra skin? Do you guys suck in your stomach when shirtless or is that your abs just there in a nutshell?
Do you think it's safe to go back to the gym right away upon opening?

Thanks for listening as always. If you have any questions for Mailbox Monday, feel free to send them over via Instagram @colossusfit

Support the show (https://www.colossusfitness.com)

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In todays episode we go over 10 nutrition habits that will make you leaner, healthier and happier in less than 10 minutes. Do these following 10 things to really amplify your success in become leaner within the rest of the year, especially over the next 60 days.

Thank you so much for listening to the Fit, Healthy and Happy podcast. We appreciate every single one of you that support our podcast.

Start the day with a high protein breakfast
Shop after you’ve had a healthy meal/are full
Don’t drink your calories, pops, juices, etc
Sub in low calorie sauces & get rid of the crap. Mustard vs. chipotle sauce. ED smith vs. aunt Jemima
Eating healthy foods won’t make you lean, a calorie deficit will.
Trim your milk
If you’re a snacker, snack on the right things. Cucumbers, protein shake, beef jerky, carrots, etc.
Add lemon or water to your drinks!
Put yourself in a position to succeed in social events. Burger example!
Focus on fibre (nutrient dense foods, veggies, etc)

Currently we are full for online coaching, but we will open up spots eventually so stay tuned.

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60 Day Shred Challenge: https://www.colossusfitness.com/challenge

In this episode we talk about how to minimize muscle mass from at home workouts, we debate if apple cider vinegar works for fat loss, how to reduce stretch marks and so much more.

Kyle’s quote: “The last three or four reps is what makes the muscle grow.” - Arnold (Tell Jeremy & Josh story)

Josh’s quote: "If you cannot do great things, do small things in a great way." - Napoleon Hill

Book recommendations:

Deep Work - Cal Newport
Power of habit - Charles Duhigg

Client Shoutout: Cameron Munro

Questions:

Hey guys, I want to know what we use to reduce stretch marks?
How should I change my macros to minimize muscle loss and weight gain during the quarantine?
Will I lose muscle from doing home workouts?
Is the swoosh effect real, where you hold onto weight for a while then it dumps/flush’s out at once and you drop a bunch of weight. Real or false?
Does Apple Cider Vinegar Work For Fat Loss?

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LAST CHANCE TO JOIN THE CHALLENGE: https://www.colossusfitness.com/challenge

In today's episode we give you all the secrets we have required to have deeper and more restful sleeps.

(10/3/2/1/0 Method)

10: No caffeine
3: No food and alcohol
2: No more work
1: No More Screen Time
0: Number of times you hit the snooze

Bonus tips:

Exercise & accomplish some things!
Schedule - Set bedtime/ wake up time
Hydration - Causes fatigue/ want energy before it’s bedtime
Consistent window routine

Instagram: @Colossusfit

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JOIN THE CHALLENGE: https://www.colossusfitness.com/challenge

In today's episode we talk about the best at home leg exercises to avoid knee pain, how to get your partner on board with fitness, and the truth about alcohol & progress.

Kyle’s quote:“You are worth it. Keep going”

Josh’s quote: "Sometimes we're tested not to show our weaknesses, but to discover our strengths."

How to squat video:https://www.youtube.com/watch?v=sbBxvzHwzFU

Logging alcohol article: https://www.colossusfitness.com/blog/howtotrackalcohol

Client Shoutout: Hilary

Questions:

Can you explain better what the challenge is about?
I have really bad knees, they crackle and pop when I bend down or squat, and I feel like I’m constantly stressing them out when I try to do anything outside of walking. I’m aware that losing weight will help alleviate that pain but I feel like I get in a vicious cycle of trying to lose weight, hurting my knees, having to rest while they heal, then start all over again. Do you have any recommendations for at home exercises that are gentle on the knees?
How can I get my partner on board ? I’m excited for your 60 day challenge, but scared if my husband isn’t on board it will affect my results with all the junk food he eats and lack of exercise.
Low key ways to encourage loved ones to try resistance training/any kind of training?
If I increase my calorie output before/after a night of drinking will it at least mitigate the negative effects on gains/fat loss?

Support the show (https://www.colossusfitness.com)

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Join the challenge: https://www.colossusfitness.com/challenge

In today's episode we go over 8 tools to maximize your home workouts to get the best results possible from home.

Schedule - what days will you do what/ program
Experiment with tempo. Slow down the eccentric, pause at the bottom, etc.
Periodize your program for new stimulus (progressive overload)
Work with what you have
Incorporate more band work
Switch your rest periods
Clusters/ drop sets/ pre exhaustion/ supersets/ upper lower split
Join the challenge

Instagram: @Colossusfit
Join the challenge: https://www.colossusfitness.com/challenge

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JOIN THE CHALLENGE: https://www.colossusfitness.com/challenge

In today's episode we cover the best diet during covid, why fibre is important, healthy snacks you need to try and much much more.

Kyle’s quote: “It’s a slow process, but quitting won’t speed it up”

Josh's Quote: "Can't Stop, Won't Stop."

Questions:

Leg workout ideas without a squat rack- only dumbbells and a barbell with weights, to target quads.
Can you share tips for healthy snacks that we wouldn't normally think of?
What is the importance of fibre?
What’s your thoughts on intermittent fasting to help keep the quarantine weight off?

Instagram: @Colossusfit

JOIN THE CHALLENGE: https://www.colossusfitness.com/challenge

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JOIN THE CHALLENGE: https://www.colossusfitness.com/challenge

In today's episode we give you 18 of our favorite ways to get and stay motivated.

JOIN A CHALLENGE
Work to your Potential Not Your Quota
Do What Others Refuse to Do
Read a Book a Week
Do Those Things You Are Fearful of
Make Continued and Regular Investments in Yourself
Success is in abundance not scarcity
Exercise a Little Everyday
Eat the Healthiest Foods You Can Afford
Write Down the Successes You are Having
Listen to Music that Pumps You Up
Never Lower Your Target Mentality
Write Down Your Goals
First Thing Each Day Write Your Goals Down Again Before You Go to Sleep
Do The Most Difficult Things First
Keep a Full Calendar.
Go to Bed Early
Stay Focused on the Daily Target

JOIN THE CHALLENGE: https://colossusfitness.lpages.co/60dayshred/
Instagram: @ColossusFit

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In today's episode we go over what you need to eat before a workout, where to get cheap supplements and our favorite protein powders.

Kyle's quote: “The greatest mistake you can make in life is to continually fear that you will make one.” – Elbert Hubbard

Josh’s quote: “The difference between ordinary and extraordinary is that little extra.” – Jimmy Johnson

Client Shoutout: Holly

Questions:

If you were stuck with one flavor/ brand of protein powder and one flavor/brand of protein bar, what would it be?
Katies Q: So my question is related to tracking macros and exercise. I track my food on MyFitnessPal according to my macros for fat loss (so I'm in a deficit). Am I supposed to add my calories burned into MyFitnessPal or not (which will increase what I eat in a day to make up for what I worked off)? I don't want to eat more than my macros and not be in a deficit, but i want to make sure I give my body all the nutrients it needs to accomplish my goals. Thanks you much! Love the podcast!
I was wondering if, and how much I should eat before a workout, especially in the morning? Are there any snacks/meals you recommend? (Annie K)
Question, we’ve been doing legs twice a week and I’ve noticed that the inner part of my calve muscle is harder than the outside of the muscle. Are there ways to work the different parts of your calves?

Instagram: @ColossusFit
Coaching: www.colossusfitness.com/onlinecoaching

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In this episode we talk to you all about our top 5 tips on how to stay on track with your nutrition. These tips can especially apply to all of you if you're working from home and becoming super bored.

Top 5 Tips:

1- Have a goal & think about your why.

2- Eat slower.
-Set a timer, set utensils down, use smaller plates or chopsticks, drink water between bites, etc!

3- When hungry chug a glass of water

4- Log it before you eat it.

Bonus: If you struggle, just say no to snacking, no exceptions. It’s a non-negotiable.

5- Throw out the garbage & stock up on the good stuff

Please share this podcast with anyone that you feel that can benefit from it. We appreciate every single one of you!

Feel free to submit any questions for Mailbox Monday @ColossusFit on IG.

Instagram: @colossusfit
Coaching: www.colossusfitness.com/onlinecoaching

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In this episode of Mailbox Monday, we answer a few questions we have. received including how to weigh-in properly & efficiently, the best scale, our favourite type of training for weight loss, at home cardio options & more.

Kyle’s Quote: “Take Care of your body, it’s the only place you have to live.” -Jim Rohn

Josh’s quote: "Those who don’t have time for exercise will have to make time for illness.” - Robin Sharma

How to reward yourself when achieving small goals?
We're currently doing some research on what scale to buy to replace it since we both want to start weighing in more often and more accurately. It sounds like you both weigh in at least around 5 times a week, if not daily. So what type of scale do you both use and what would you recommend for someone who is in the market for one?
What type of training is best for weight loss.HIT style training or low intense training?
I am just finished with my first bulk and am headied into a cut, however with gyms being closed and no access to my go to cardio machine the stairclimber, what at home cardio could I utilize without losing the glute gains that i’ve made through the bulk?

If you're looking for someone to hold you accountable and create a customized at home routine for you, we'll take care of you. Head to our website: https://www.colossusfitness.com/onlinecoaching

For our at home bodyweight workouts, check out our playlist here: https://www.youtube.com/playlist?list=PL8OM5ZzYjzbDFDVx3hHn7HgXncCxUP0fm

Renpho scale mentioned: https://www.amazon.com/RENPHO-Bluetooth-Bathroom-Composition-Smartphone/dp/B01N1UX8RW/ref=sr_1_1?dchild=1&keywords=RENPHO+Bluetooth+Body+Fat+Scale+Smart+BMI+Scale+Digital+Bathroom+Wireless+Weight+Scale%2C+Body+Composition+Analyzer+with+Smartphone+App+396lbs+-+Black&qid=1585676052&sr=8-1

Etekcity scale mentioned: https://www.amazon.com/Etekcity-Digital-Bathroom-Measure-Tempered/dp/B01HI1W1V4/ref=sr_1_fkmr0_2?dchild=1&keywords=scaleETEKCITY+Digital+Body+Weight+Bathroom+Scale+with+Body+Measuring+Tape%2C+Ultra+Accurate%2C+Large+Easy-to-Read+Backlit+LCD+Display%2C+Step-On+Technology%2C+400+lb%2F180+kg&qid=1585676148&sr=8-2-fkmr0

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Etekcity Digital Body Weight Bathroom Scale, Large Blue LCD Backlight Display, High Precision Measurements,6mm Tempered Glass, 400 Pounds

RENPHO Body Fat Scale Smart BMI Scale Digital Bathroom Wireless Weight Scale, Body Composition Analyzer with Smartphone App sync with Bluetooth, 396 lbs - Black

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In this episode of the Fit, Healthy & Happy Podcast, we give you 10 more bonus success hacks. We know these tips will not only make you healthier & happier, but also create more success within your life.

Topics discussed:
1. Stop chasing highs - Limit social media and what you consume - happy in the moment2. Consistent sleep schedule - add a reason to get up
3. Challenge yourself daily
4. Learn how to relax properly.
5. Thankfulness - (Be thankful for each day) Look at what you’re grateful for - otherwise what does this mean?
6. Declutter
7. Be in nature
8. Spend time with your own thoughts
9. Try and laugh each day
10. Help others / make someone smile

Instagram: @colossusfit
Coaching: www.colossusfitness.com/onlinecoaching

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In this episode of Mailbox Monday, we talk about how to get motivated from working out at home, how to avoid burnout, and how to warm-up for compound movements. On top of that, we go into depth on Minimalism and how to go about it and why we find it super important.

Kyle's Quote: “Having more and more won’t solve the problem, and happiness does not lie in possessions, or even relationships. The answer lies within ourselves. If we can’t find peace and happiness there, it’s not going to come from the outside.”

Josh's quote: “Be yourself; everyone else is already taken.” – Oscar Wilde

Questions:
1. What tips do you have for staying centered and avoiding burnout?
2. When you warm up for certain exercises, what types of "bites" do you do to get to your working weight?
3. How can I get motivated from working out at home?

If you're looking for someone to hold you accountable and create a customized at home routine for you, we'll take care of you. Head to our website: https://www.colossusfitness.com/onlinecoaching

For our at home bodyweight workouts, check out our playlist here: https://www.youtube.com/playlist?list=PL8OM5ZzYjzbDFDVx3hHn7HgXncCxUP0fm

Support the show (https://www.colossusfitness.com)

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In today's episode we go into the best ways to strengthen your immune system.

*We are putting together a brand- new program starting Monday March 30. This is specifically for women who want to lose 5-10lbs and tighten up in 60 days. It’s a remote program that requires absolutely no equipment, so you can join from anywhere in the world.

Email: Contact@colossusfitness.com saying "Tell me more" to learn more about being part of our test group. Or message us on instagram @ColossusFit

Tips discussed in the video:

Don't smoke.
Eat a diet high in fruits and vegetables.
Exercise regularly.
Maintain a healthy weight.
If you drink alcohol, drink only in moderation.
Get adequate sleep.
Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
Try to minimize stress.
Best Supplements for Immune system: Vitamin B12, Vitamin C, Vitamin D, echinacea, Zinc, etc.

Instagram: @ColossusFit

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In this episode, we spend time answering your questions regarding corona virus, how to deal with it and make gains during this pandemic. We want to make sure you are still progressing in one way or another, so that's why we wanted to create this episode for you all!

Kyle Quote: “Adversity causes some men to break; others to break records."- William Arthur Ward

Josh quote: “Live as if you were to die tomorrow. Learn as if you were to live forever.” – Mahatma Gandhi

Questions:

How can I still make gains or minimize my losses with Covid19?
How do you feel about home gyms? Would you recommend buying anything equipment wise for my house? How would you improvise?
What are YOU guys doing to change your current routine during the corona virus?

If you're looking for someone to hold you accountable and create a customized at home routine for you, we'll take care of you. Head to our website: https://www.colossusfitness.com/onlinecoaching

For our at home bodyweight workouts, check out our playlist here: https://www.youtube.com/playlist?list=PL8OM5ZzYjzbDFDVx3hHn7HgXncCxUP0fm

Support the show (https://www.colossusfitness.com)

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Today we talk about the choice that you need to make regarding Covid-19 (Corona Virus).

The world is going a little crazy right now and I can understand how majority of the world wants to freeze up and see it pass.

The next few weeks are going to be chaos. But it won't end there. No one knows how long this will take to run it’s course.

Gyms are closed, and people are being sent home from work. It is understandable how everyone is left feeling lost and confused.

You can either take this time and isolation in one of two ways

Either A)

Sit around, watch excess amounts of TV, deviate from your healthy eating regimens and become completely inactive (because the gyms closed, it's not your fault right?)

Or B)

Make the commitment to challenge yourself in new ways. Invest in your self growth and switch to a new form of fitness for the meantime.

The one thing we can control about COVID-19 is what we do while the world quarantines itself. You have everything to gain by looking at this as a challenge and a time to maximize your self growth and acquire new skills and abilities.

Myself and Kyle Grondin have made the choice to use this time to double down on our business and make a plethora of incredible at home routines for our clients. Instead of freezing up and waiting, we want to use this isolation to really help people have all the tools to stay on track despite the changing circumstance. Be prepared for a ton of great developments on our end.

Nothing good comes from playing the victim card, I personally have set goals to learn to cook new foods, maximize my nutrition , study up on a few interesting topics and challenge myself with new forms of workouts if it comes down to it.

What choice are you going to make?

Calorie calculator: https://www.verywellfit.com/how-many-calories-you-burn-during-exercise-4111064
Instagram: @Colossusfit
Youtube: www.youtube.com/colossusfitness

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In today's episode of mailbox monday, we go over how to Overcome Gym Anxiety, Train Abs Every day & How To Maximize Your Workouts!

Kyle Quote: “Whether you think you can, or you think you can't – you're right,” - Henry Ford
Josh quote: "you can not always wait for the perfect time, sometimes you must dare to jump.

Fun fact: The most common plastic surgery for men, is calf implants.

Questions:

Can I train abs every day?
Do workout plans need to be in order?
I wanna start off first by saying thank you for all the great content you guys put out You have helped me fix my form and have given me so much motivation. I am 260lb female and I am trying to lose fat/weight. I started tracking my macros recently and I was curious. I take a post-workout that is fast-digesting carbs that are supposed to help with recovery and then a pre-workout before I work out. I have noticed that those have so many carbs the post-workout especially. Should I be tracking all of my supplements in my fitness pal? Thank you both for all your help you guys are amazing!
If I am in an extreme rush and have limited time to work out, what parts of my workout should I cut out and how can I maximize my time?
I have trouble going to the gym because I have a fear (perhaps irrational) that everyone is staring at and judging me? How can I overcome this?

Hosts: Josh Wilkinson / Kyle Grondin

Instagram: @colossusfit
Coaching: www.colossusfitness.com/onlinecoaching
Blogs: www.colossusfitness.com/blog

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In this podcast we share life changing advice from a client that has lost just about 250lbs in slightly over a year.

In this episode, Jeremy gave tremendous advice on how to achieving such amazing results with so much weight to lose. We truly believe no matter how much weight you have to lose, if you follow the advice given here, you WILL be successful.

Please share this episode with a friend or two that needs to hear this message.

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Today's episode is a fun one, not only do we go into our normal fitness topics like Cardio Before Or After Strength Training, Our Opinion On Zero Calorie Foods, Best Supplements For Athletes. We also dive into our personal favorite T.V shows, Podcasts, and books!

Kyle quote: “Never accept the limitations of someone else!” – CT Fletcher
Josh quote: “The dream is free, the hustle is sold separately.

Client shoutout: Patricia
Fun fact: Dieting is often synonymous with suffering, so consider the reverse: 95 percent of diets fail people.

Previous Supplement Episodes:
Episode 17/8

Questions:

Another question: I am 5'2.5". I have been calculating all of my numbers by inputting that I'm 5'3". In many scenarios, you should maybe scale down but I don't want to under compensating when I'm figuring out BF, BMI and calorie count. What is your opinion on this? Should I round up or down on my height? - Holly
Should you do cardio before or after strength training? Does it matter? Sallyjasmine. (ep 12)
What are you digging on, TV, movies, podcast, youtube or books?
Best supplements for sport-specific athletes?
Which way do you faceplates on the bar?
Thoughts on “Zero” calorie foods, like cooking spray, Walden farms sauce, fake butter.

Instagram: @ColossusFit
Make our day and share this episode to your istagram story and tag us, we'll love you forever <3

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In today's episode, we go over how to transition into a diet effectively without failing.

Topics discussed in the episode:

Set a start and end date (Have a plan). Bonus: have a gameplan for afterward.
Stay committed to best practices before the diet
Purge the crap
Be realistic (obstacles come)
Make small changes leading up/at the beginning. Alcohol, sugary drinks, dressings.
Plan for diet breaks
Scale cardio appropriately
Actual buffer zone - actually losing to start
Find accountability partners
Eat healthier* adherence purpose
Follow 80/20

Coaching: www.colossusfitness.com/onlinecoaching
Coaching offer, message us on Instagram: @Colossusfit

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In this episode of Mailbox Monday, we go over some tips for women when it comes to chest training, talk about how much water is too much, & so much more.

Kyle quote: “If you think lifting is dangerous, try being weak. Being weak is dangerous.”

Josh quote: “Wake up determined, go to bed satisfied.”

Fun fact: The longest recorded time without sleep is approximately 264 hours or just over 11 consecutive days. Although it's unclear exactly how long humans can survive without sleep, it isn't long before the effects of sleep deprivation start to show. After only three or four nights without sleep, you can start to hallucinate.

Mailbox Questions:

“I saw this muscle & strength video earlier about Lee Haney. He was talking and was like, “these younger generations training one body part a week”, and he was talking about how he didn’t like it. What are your thoughts on that and what other weekly training system works better?” Joshua Mckenny.
Hey guys, love the podcast. Here's my question for Mailbox Monday: I find that on the weekends it is harder to stick to my calories and macros. What are your thoughts on adopting a lower carb/ higher fat diet on weekends to help curb cravings and increase satiety? - Holly
Hey! I have a question for mailbox Monday! This is probably a really dumb question but I have heard a few opinions on the subject. I was told not to train chest because if you do you lose your boobs? 😬 Thank you for this podcast I have learnt so much and the last mailbox Monday had me laughing so hard.- Emma Rose Fit
I know drinking water is good, but how much water is too much? Is it dangerous, I know too much of anything is usually bad. - Eric
Do you have any alternatives to olive oil? I find it takes up a ton of my calories because I tend to need more than one serving size? - Anthony

Other podcast links mentioned:
- 135: Complete Guide To Workout Splits: https://open.spotify.com/episode/6r8YT8GKaSom3Fwz4SBVbo?si=2j7mHn5HT36G87aalDQfXA
- Best Workout Split For Women: https://open.spotify.com/episode/25QFBgoRvBu5wUxmFE6z58?si=qIUsBQizQ9i9m6WJaQaj5Q

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In this episode of the Fit, Healthy & Happy Podcast, we give you our top 7 success hacks. We truly believe these tips will not only make you healthier & happier, but also create more success within your life.

Our top 7 Tips:

Learn something new. Audiobooks, books, etc.
Making lists
Gratitude journal
Walking
Meditation
Hobby - explore curiosity and be challenged.
Reward yourself

Looking to take your fitness journey to the next level? Check out our website www.colossusfitness.com/onlinecoaching to inquire or learn more.

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In today's episode, we teach you how to get rid of stubborn arm fat, go over some of our biggest pet peeves at the gym and also touch on everything you want to know about caffeine.

Kyle quote: “You must expect great things of yourself before you can do them.”- MJ
Josh quote: “Average skill, phenomenal will.”

Fun fact: 150mg/kg dosage of caffeine is lethal as an overdose

Instagram: @Colossusfit
Online Coaching: www.colossusfitness.com/onlinecoaching

Leave a review and help us get 100 reviews! :)

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In today's episode, we cover today's best and worst fitness trends. We go over things like CBD oils, red light therapy, training masks, Peleton Masks, whoop watches, fit bits, apple watches, booty bands, waist trainers and diet teas!

Instagram: @Colossusfit
Coaching: www.colossusfitness.com/onlinecoaching

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In today's episode of Mailbox Monday we talk about the importance of meal timing, give advice for nutrition/working out within menstrual cycles, debate weather meal prep companies are worth it & more.

Today's quotes:
Kyle's quote: “if we wait until we’re ready, we’ll be waiting for the rest of your lives”.
Josh's quote: “Don’t wish for it, work for it.”

What do you guys think of food delivery companies if you want to eat healthily? Would they compare to homemade food/ is it worth it?
So I'm a pretty healthy person. I track calories, water intake, my vitamins/minerals and exercise regularly. Most of the time I do great and my body fat/measurements improve. However, during "that time of the month" i get so extremely fatigued and crave sugar like no one's business. I know you're both men but I've heard so many other women complain about this problem and I was hoping this is something you've encountered with your female clients. Are there any vitamins or supplements you recommend? Or should I change my diet/exercise routine around this time? Any help would be greatly appreciated!
Does it matter what time of day you eat your calories or how much you eat per a meal? Should I try to evenly space my calories throughout my day?

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In today's episode, we talk about science-based bio hacks that you NEED to try. Health hacking/ biohacking is a hot new trend in the fitness industry and we wanted to take some time to talk about our favorite hacks that are backed by science.

Here are the hacks we covered:
*First know these do not make up for a bad diet and training regimen, but instead these “biohacks,” consist of making small, incremental diet or lifestyle changes to make small improvements in your health and well-being.

Tabata: Tabata is a high-intensity interval training that consists of eight sets of fast-paced exercises each performed for 20 seconds interspersed with a brief rest of 10 seconds.
Elimination diet: An elimination diet is exactly what it sounds like. With an elimination diet, you’ll get rid of something from your diet and then slowly re-introduce it to see how it affects your body. This is a popular option if you think you’re allergic to a food or are concerned that a food may be causing inflammation, such as dairy, red meat, or processed sugar.
Full-body workouts
Sauna + eucalyptus
Try Superfoods. Definition: A nutrient-rich food considered to be especially beneficial for health and well-being. Kiwis, blueberries, garlic, chia seeds.. + include smoothies also.
Walking
Cold showers. Hoff challenge, sauna/cold shower, etc.

Instagram: @Colossusfit
Online fitness coaching:

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In today's episode of Mailbox Monday we go over what fitness myths we believed, how to increase testosterone & we go over our thoughts on hunger suppressants.

Today's quotes:
Kyle quote: “if we wait until we’re ready, we’ll be waiting for the rest of your lives”.
Josh quote: “Don’t wish for it, work for it.”

Questions:

How do you know if your testosterone levels are low and how can you increase them naturally?
How and when to take creatine?
What fitness myth did you believe in, but now know better?
I'm looking to hire a coach that can also help with running, can you help with that?
What do you guys think about hunger suppressants, and have you guys ever used them?

Online coaching: www.colossusfitness.com

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In this episode I interviewed Ben McDonald from DTS Fitness Education. Ben is also a lecturer, international presenter, course developer, personal trainer, 'Professor fitness' at Ultrafit magazine & more.

We dove into some AMAZING topics from the Conor McGregor fight to the importance of nasal breathing & so much more. Check out the timestamps of the questions for this video:

➢ 1. Intro for Ben McDonald (0:00)
➢ 2. What were your thoughts on the Conor McGregor vs. Cowboy fight? (6:30)
➢ 3. When was your first time lifting & what kind of background in fighting do you have? (11:20)
➢ 4. Should a fighter be lifting weights? (14:10)
➢ 5. When exactly did you come Canada and why? (17:00)
➢ 6. How did you get started with teaching others? (20:15)
➢ 7. Can you expand on "advanced skills are the basics mastered"? (29:45)
➢ 8. What's ONE thing you've noticed over the years that someone does to hinder their results that they could immediately fix for longevity? (39:00)
➢ 9. What can people do to get ahead of problems & crisis' on their fitness journey? - MCP approach explained? (51:00)
➢ 10. Can you talk about the importance of breathing and how to become better and more efficient at it? (57:30)
➢ 11. Who would win in a fight, 100 ducks or 1 elephant? (1:05:10)

Make sure to check Ben and his media platforms below:

Instagram: @benmcd1976
Podcast: DTS Fitness Education Podcast
Personal Trainer Certification: https://www.dtsfitnesseducation.com/home-page

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Last Day For The Winter Special: https://www.colossusfitness.com/onlinecoaching

In this episode we talk about the issue with weight watchers, give a few of our favourite stretches for the hips before squats, the accuracy of apple watch calories burned & so much more.

Quote of the week:
Kyle: How you do anything is how you do everything
Josh: Great things never come from comfort zones.

Client shoutout of the week: See on Instagram @colossusfit (Victoria V)

Questions:

Favorite lift and why?
How accurate is the apple watch at telling you daily calories burned?
Good exercises or stretches to help increase flexibility in the hip to help with squats?
When counting calories should I count vegetables?
When weighing meat, is it best to log the serving size from cooked or uncooked?

Instagram: @colossusfit
WINTER SPECIAL: WWW.COLOSSUSFITNESS.COM/ONLINECOACHING

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Winter Special: https://www.colossusfitness.com/onlinecoaching

In this episode we talk to you all about how to finally get visible abs, especially for summer. Summer bodies are made in the winter, and we talk to you about our top tips and tricks. We cover training, ab exercises, nutrition hacks, lifestyle tips and so much more that will not only help you get abs, but also become the healthiest version of yourself.

This episode came from a question: "Was wondering if you could talk more about how to get really defined abs, I have abs but want them more noticeable. Also what foods/drinks would help define the abs?"If you enjoyed this episode, please share it with a friend or two and make sure to leave a review. Reviews keep us going and help get this episode out to more people.

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WINTER SPECIAL: WWW.COLOSSUSFITNESS.COM/ONLINECOACHING

In today's episode we go over whether Instagram Trainers Know What They're Talking About, Stopping Knee Pain & Working Out With A Cough.

Quote of the week:
Josh: “Be alive and really live.”
Kyle: “Good, better, best. Never let it rest until your good is better, and your better is best.”

Client shoutout of the week: See on Instagram @colossusfit (Jeremy Willmott)

Questions:

Hi Josh & Kyle. Thank you so much for doing the podcast! It is really positive and charging me with energy - very well done. Question: What is the best way to reach balance between the intensity of the training vs. risk of injury? When I train with high intensity and do exercises till failure, there is a risk that I will not notice that my form is not good. It may lead to injury.
Knee question?
Should you trust steroid-using trainers?
Are we all one body type? (e.g endomorph, mesomorph) or is it not true?
You mention not to workout when you’re sick if it’s anything below the neck, how about if you have a cough? I got a flu last week and now I’m good but the cough hasn’t gone away.

Instagram: @colossusfit

WINTER SPECIAL: WWW.COLOSSUSFITNESS.COM/ONLINECOACHING

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In today's episode we go over the four supplements that science says are the perfect pre-workout. We also spend some time going into wether you need/should be supplementing with pre-workout. Enjoy!

PLEASE HELP US REACH OUR GOAL OF 100 REVIEWS BY FEB 2020 ON ITUNES BY LEAVING A REVIEW :)!

Is pre-workout worth it? What does science say? Will I get better results?

Four supplements for the perfect pre-workout:
1. BETA-ALANINE (3.2-6.4g)
2. CITRULLINE MALATE (3-6g)
3. CREATINE MONOHYDRATE (3-5g)
4. CAFFEINE (3-9mg/kg body weight)

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In today's episode of Mailbox Monday we go over: can you lose more weight by being cold/hot, explain what high metabolism means, talk about how to put on weight the right way, and much more.

Quotes:

“Don’t limit your challenges, challenge your limits.”-josh
“When you feel like quitting think about why you started.”- KG in the house

Mailbox Monday Questions:

What do you guys do between sets?
What is your biggest tip to being successful as both a personal trainer and a youtuber/podcaster?
What is your average time your online clients stay with you? 1 month, 6 months?
Question for hard gainers, Is it ok to eat some high calorie dirty food to help give the body calories? Or does it still have to be clean calories?
Are mass gainers worth it?
Extremely hot or extremely cold environments where someone may work/live in? What is y’all opinion of how this could effect fat storage or fat loss? Iv heard this from people and think it’s a load of crap?

For those of you that have any questions, make sure to follow us on IG @ColossusFit and slide in our DM's for a chance to be featured! Thanks to all of you that have been consistently asking us questions for these episodes. We appreciate each and every single one of you.

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Today's episode is a MUST LISTEN EPISODE! Everyone deserves to be more energetic during their day, and if you are someone who get's tired during the halfway point of the day, this episode is for you!

Coaching: www.colossusfitness.com/OnlineCoaching

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In today's episode of Mailbox Monday we go over: why being shredded isn't ideal, the worst personal trainer story, cardio & muscle gain, & so much more. This is a jam packed episode with lots of great questions!

Josh quote: "no one cares about what you did yesterday, it's about what you can do today"

Kyle quote: "your fitness journey is a marathon, not a sprint"

Why do I feel so much worse and weak when I shred down?
What are some workout ideas for firefighters?
Do you sacrifice cardio/endurance if you try to gain more muscle? I've been incorporating more strength training and it seems like my cardio stamina has really declined. I have gained a few pounds which I know can make a little difference, but it seems like I also experience more lactic acid buildup doing my HIIT exercises and can't go as long and hard as I used to?
When I squat, my knees tend to buckle in on the way up. I've dropped the weight slightly to a weight that doesn't cause me to do that and have been working on 5x5 at that weight, making sure I push my knees out on the way up. But it seems that every time I try to increase the weight, my knees still buckle in. Any tips on how to increase the weight while maintaining good form? I don't want to stay at the same weight.
What are your tips for starting a business with a friend?
Josh, what ever happened to that weighted blanket you got?
What are your thoughts on taking meds and working out? (paraceta, ibup, pseu)
How do I break up with my PT without hurting his feelings?

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In todays episode we go over 10 fitness habits that will make you stronger, healthier and happier in 2020. Do these following 10 things to really amplify your fitness successes this 2020.

Thank you so much for listening to the Fit, Healthy and Happy podcast.

Support the show and leave a review: https://podcasts.apple.com/us/podcast/fit-healthy-happy-podcast/id1433961166
Online coaching: https://www.colossusfitness.com/onlinecoaching
Instagram: @ColossusFit

10 Things:

Actually do some cardio or lift some weights
Try a different avenue of fitness that makes you uncomfortable (Get excited about working out again)
Eat more protein
Hire a coach - if not serious get accountability partner
Supplement vitamin D, b12 and fish oil
Get stronger than you were last year
Competition
Invest in proper warm up
Stretch at night
Stop being so hard on yourself

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In today's episode of Mailbox Monday we go over when to take your supplements, how to deal with negativity in your fitness journey, how to know when to use a spot, and so much more.

Josh quote: "Be always at war with your vices, at peace with your neighbours, and let each year find you a better person." - Benjamin Franklin

Kyle quote: “The grind doesn't know what day of the week it is. Time doesn’t take a day off” & “Sometimes you need to fall off the wagon to get back again”

How do you deal with negativity about change in your fitness journey?
How do we know we recover properly? How did you know that you're program was too much?
If you’re doing 10 reps and need a spot on some, at what point do you lower the weight? If you need help on the last 2, or last 3,or last 4? When is it better to do a lower weight with more reps or higher weight with some help?
How much water should you be drinking?
I love your podcast and the content y’all put out and I wish I could leave you a review but I have spotify. Every morning when I come into work I’ll binge probably 10 episodes!
I wanted to ask you a question regarding supplements. I wanted to know if you think there is an optimal time of day to take supplements. I regularly take multi vitamins, CLA, green tea extract, omega 3s first thing in the morning. I've talked to other people and I notice some would take supplements during a meal in the middle of the day or a different time of day. I've always taken it in the morning so I don't forget. Am I missing out on any benefits by not taking it at a different time?

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In today's episode we analyze the fitness advice given by others and why it is either amazing, or horrible advice. Hence, in today's episode we go over the best and worst fitness advice you will ever hear.

Coaching: www.colossusfitness.com/OnlineCoaching

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In today's episode of Mailbox Monday we go over Breaking Through Plateaus, How To Get A Better Pump and Where To Learn More About Fitness?

Quotes:

“Either you run the day, or the day runs you.”

“Your body is your most priceless possession. Take care of it” - Jack Lalane

Questions:

I have a good weight in my reps and slow movement but I can’t feel in the muscle or the pump.
I feel like I’m doing everything right but seem to be in a slump and making no progress. I track macros, follow a routine from bb.com, focus on recovery but still am in a plateau. What else can I do?
Where can I learn more about fitness?

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In today's episode we go over carbs and fats and their roles in your diet. Which nutrient will help you succeed and which will hold you back.

Facts:
As long as you do not overindulge, there is nothing inherently harmful about carbohydrates.
Eating less carbohydrate (especially processed carbs) can be helpful if it helps you eat healthier. But if cutting carbs makes you eat worse or feel worse, or you if can’t stick with the diet, you should consider other options.
Low-fat diets are not inherently unhealthy, shunning all fat from your diet can be dangerous, since your body needs to consume at least some omega-3 and omega-6 fatty acids.
A diet low in fat (14–19% of calories) might reduce total testosterone levels by 10–15% in otherwise healthy men.

Coaching: www.colossusfitness.com

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In today's episode we go over the best new years resolutions, tips for managing during holiday parties, & more.

Quotes:
-Josh’s quote: “The quality of our life is directly proportional to the quality of our thoughts” -Avijeet Das
-Kyle’s quote: “Success is never owned, it is rented. And the rent is due everyday” - JJ Watt

Today's Questions:
1. Best new years resolutions?
2. Do you guys have an off season? And if so, what do you do to stay active and have fun?
3. What is your condition after hernia surgery, are you comfortable doing workouts or there is some pain?
4. Tips for managing the holiday parties everyone will be attending?

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In todays episode we go over a comprehensive guide to workout splits and give you the keys to finding out which workout split is best for you.

$60 program: https://www.colossusfitness.com/shop/

Considerations when finding a routine:
1. Experience
2. Goals
3. Time
4. Rest and recovery needs

Instagram: @ColossusFit

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In today's episode we go over the Truth About The Vegan Diet, Scummy Personal Trainers & Game Changers Documentary?

Quotes:
Albert Einstein: “The definition of insanity is doing the same thing over and over again and expecting a different result.”
"No matter how many mistakes you make or how slow you progress, you are still way ahead of everyone who isn't trying."

Today's Questions:

What are your thoughts on the Game Changers documentary?
Have you heard of the hcg diet and what’s your opinion on it?
Can you show us a side view of the pullover?
Is tracking calories necessary? How to know to stop meticulously tracking?

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In today’s episode we go over how much protein you should be eating and all the considerations that go into your total daily protein intake. This is a topic that a lot of people find insanely confusing, and our goal with this episode is to break it down and make it as simple to understand as possible.

Ultimate protein recommendation:

Colossus Fitness: 0.8-1.2g (Trained athlete’s goal)

Layne norton protein recommendations:

Under 18 years: 0.6-0.8 grams per pound of body weight

19-40 years: 0.8-1.1 grams per pound of body weight

41-65 years: 1.1-1.3 grams per pound of body weight

Over 65 years: 1.3-1.5 grams per pound of body weight

Take away: "Even if you don't measure it out to the gram, the lesson here is that as you age, you need more protein," Layne Norton, Ph.D., says.

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If you want to skip right to the Mailbox Monday Questions go to @18:30
Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching/

In today's Mailbox Monday we cover Are You Damaging Your Metabolism Dieting? Extra Skin Or Fat? & Why People Hate The Sumo Deadlift!

Today's Quotes:
Josh Quote:
“You cannot dream yourself into a character; you must hammer and forge yourself one.” ―Henry David Thoreau Kyle quote:
"So much of what self love has become on social media is just to love yourself exactly as you are no matter what. You always need to love yourself! Part of legitimately loving yourself is being objective enough and honest enough to know that you are not going to be perfect, you are not as good as you could be, and you have so much more potential."

Todays questions:

Hey man, love your mailbox Mondays. Here is my question, why is sumo deadlift getting bad rep in the lifting community whereas conventional is supposed to be the proper way? Aren’t both good to build strength and based on the persons flexibility and reach?
At what point am I damaging my metabolism dieting?
Advice for overcoming self doubt regarding fitness and the journey?
How to know the difference between extra skin and fat?

Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching/

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In todays episode we cover the topic of stretching. We answer the question to see if it's really worth it, dive into mobility drills you should be utilizing, and other recovery mechanisms such as trigger point. If you've ever asked yourself, "Do I really need to stretch?" then this podcast is for you. Hope you enjoy!

Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching/

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In today's episode of Mailbox Monday we talk about the hardest muscle group to grow, how long to stick with a selection of exercises before switching them up, and then debate whether or not you can lose 60lbs in 4 months with keto and fasting. Stick around until the end of the episode to hear everything!

Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching/

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In todays episode we cover some tips for Thanksgiving, how you can stick to your goals and still enjoy yourself. There are many different ways to do this and in this episode I aim to give you the instruments to succeed and really enjoy your Thankgiving!

Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching/

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In today's episode of Mailbox Monday we cover how Self Love IS Self Discipline, Knees In Front Of Your Toes When Squatting & Do You Need Pre-Workout?

Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching/

Support the show and share your favorite episode to your Instagram story :)

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In this episode we dive deep into the 5 fundamental things to consider when looking to lose extra fat. We highly recommend sharing this episode with anyone that you think could use these tips in their daily life.

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In today's episode of Mailbox Monday we cover the key Difference Between A Bodybuilding & Powerlifting Routine, How Training Should Change On A Diet & Staying Motivated When You Can't Workout.

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In today's episode we go over 5 Things You’re Definitely Overthinking about the gym.
These are the most common things we have noticed people tend to overthink when they really shouldn't.

Making muscle groups are fully rested
How you look (When doing exercise, strong enough)
How many days to go the gym
Meal timing
Doing the same exercises (Stop constantly switching it up)

Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching/

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In this episode of Mailbox Monday, we answer a few questions including: what to do if you have low energy, best way to reduce muscle soreness, and are carbs vs. fats better for you, & more

Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching/

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In todays episode we go into the easy way to lose fat, and provide more detail on efficient ways to get it done.

Be sure to give it a listen because we cover easy and advanced strategies to optimize your fat loss.

Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching/

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In today's episode we cover Is Working Out Or Dieting More Important For Fat Loss, Are Diet Drinks Ok, Multivitamins & How Many Scoops Of Protein Is Too Much?

Shredded Strength Youtube Playlist (Colossus Fitness):

https://www.youtube.com/watch?v=emfrQiNYj38&list=PL8OM5ZzYjzbDFoCMonLn_G6mx_LKg3NTJ

Diet drink youtube video:

https://www.youtube.com/watch?v=aukKMq5oR7U

Top 5 Supplements youtube video:

https://www.youtube.com/watch?v=T-F4QMnRZTw

Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching/

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Happy Halloween all!

In todays episode we learn tools you can lose to keep your workouts fun and exciting.

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In todays episode we have a super special gift for all of our listeners. We also go over how to get started with fitness, how to train the morbidly obese and how to lose weight in a healthy way.

Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching/

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In todays episode we go over six types of people who will unfortunately never get results in the gym. You definitely don't want to be one of these six people.

The good news is that for every excuse or person there is a simple solution so be sure to listen to find out how.

Learn more about coaching: https://www.colossusfitness.com/onlinecoaching
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In todays episode of Mailbox Monday we cover our Top Three Ab Exercises, Best Workout Split For Women & The 2 Hour Marathon.

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Today we go over five of the best tips that are both proven in action and research from your boy, Arnold Scwarzenegger. Make sure to listen so you can implement these amazing tips from arguably the greatest bodybuilder of all time, Mr. Scwarzenegger.

Thanks for listening and PLEASE LEAVE A REVIEW :).

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In this episode of Mailbox Monday, we answer a few questions including: how do you create a successful fitness instagram, and how do you deal with hidden calories in sauces, etc?

Down below you will find the timestamps for this podcast:

➢ Showcasing client success (0:10)
➢ What tips do you have to combat a hidden calories issue? For example, portion sizing with sauces, etc? (3:50)
➢ What is the best gym you have ever been to? (15:25)
➢ How to create a successful fitness instagram? (21:55)

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In this episode, we talk to you about our top 5 tips to deal with sugar cravings, especially in the evening. We really hope that this episode offers a lot of value for you all and you can learn a thing or two.

Here are the timestamps for the episode and the tips:
(0:00) - Introduction
1. (2:55) - Ask yourself the consequence of the actions
2. (4:15) - Don't keep it in the house
3. (6:25) - Brush your teeth early on in the night
4. (8:05) - Have a satisfying & filling dinner
5. (10:00) - Find a macro hack alternative

If you enjoyed this episode, please share it with a friend and leave a review!

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In todays episode we discuss tips for fast weight loss, keto tor tune up diets & sumo or conventional deadlift and more!

Every Monday we do a special "Mailbox Monday" episode where we answer the questions YOU submit!

Todays Questions:

Why do you look the same as you did 6 months ago?
What are your current (physique goals) and how do you plan on achieving them?Sumo or conventional deadlifts? What are the benefits and drawbacks of both of them?
Is keto a good thing to try for a short cycle for a quick cut before a vacation?

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In this episode, we talk to you about the importance of strength training & why everyone should be doing it. We often find lots of people picking the cardio machines for 2 reasons... because they don't see the benefits of lifting weights, and also don't understand how to do it. We hope this episode can help you all out!

If you enjoyed this episode, please share it with a friend and leave a review!

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In this episode of Mailbox Monday, we answer a few questions including: what exercises can you do to build the lower chest, do competitions pay well & can you change the order of your workout if equipment is taken?

Down below you will find the timestamps for this podcast:

➢ Showcasing client success (0:20)
➢ Quote of the week (3:55)
➢ 90 Day New Year Sale (6:50)
➢ How can you build the lower chest? (8:35)
➢ What is the worst youtube video you have ever made? (12:45)
➢ What are your thoughts on you-tubers putting multiple ads on their videos? (20:20)
➢ Can you change the order of your workout if equipment is taken? (21:55)
➢ Do competitions pay well? (22:40)
➢ What makes you better coaches? (24:50)

Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching/

Video Links Mentioned:
➢Worst Video Ever Made: https://www.youtube.com/watch?v=EyHlD0uCHvU
➢Calling Out Vegan Gains: https://www.youtube.com/watch?v=HAYQVkV9yyo
➢Almost Broke My Arm: https://www.youtube.com/watch?v=82rtmhrh9hw

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In this episode, we talk to you about the perfect workout structure. We noticed a lot of people don't actually go about workouts with an effective approach. We hope this episode puts things into perspective for all of you and you can now take your gains to the next level!

If you enjoyed this episode, please share it with a friend and leave a review!

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In this episode of Mailbox Monday, we answer a few questions including: What are your thoughts on so called “dangerous exercises”, what tips do you have to increase your bench press, what tips do you have to improve grip strength, & more?

Down below you will find the timestamps for this podcast:

➢ Real talk with Colossus Fitness (0:00)
➢ Showcasing client success (1:05)
➢ What is a Grondino? (5:40)
➢ What are your thoughts on so called “dangerous exercises”. For example, the upright row, behind the head shoulder press and quad extensions? (7:26)
➢ I’ve heard you say to keep tight to the bench, what exactly does that mean and do you have any other tips for increasing weight? (15:45)
➢ Best ways to improve grip strength? (21:00)
➢ Do mixed grip deadlifts promote imbalances? (22:46)
➢ Is the summer sale still taking place? (23:40)

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In today's episode we teach you how to become a master of your habits to lead to success in fitness and life.

Habits are fundamental to the foundation of success because they can compound either in your favor, or against it.

Want to submit a question for mailbox monday? www.colossusfitness.com/podcast
Learn more about coaching: www.colossusfitness.com
Youtube channel: www.youtube.com/colossusfitness

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In today's episode of Mailbox Monday we have some real talks. This is a special episode that everyone can benefit from and enjoy. We go over how to stop making excuses and get results. We cover topics like:

-Not having access to a gym to get in shape
-Not having enough money
-Not having enough time

and how to overcome all of these common problems. Enjoy!

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Today we teach you six unique tricks to burn more calories during your day and become an overall happier, fitter and healthier version of yourself.

Learn about online coaching: www.colossusfitness.com
Youtube channel: www.youtube.com/colossusfitness

Ask a question for Mailbox Monday: https://www.colossusfitness.com/podcast

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Welcome to today’s episode of Mailbox Monday! This episode is packed with some amazing questions.

Best exercises for Rear Delt development and how to grow your rear belts
What tips do you have for someone who has been preparing a 'beach body' for the last few months and is approaching the target date
How to progress as a runner and someone who has lost over 100lbs

Learn more about Online Coaching at www.colossusfitness.com and be sure to leave a review if you love the Fit, Healthy & Happy Podcast!

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In this episode of Mailbox Monday, we answer a few questions including: what are some tips you have for getting back into the gym and crushing it, how accurate are nutrition calculators & apple watches, and so much more!

Down below you will find the timestamps for this podcast:

➢ Real talk with Colossus Fitness (0:00)
➢ Showcasing client success (1:30)
➢ How accurate are nutrition calculators and tools? (5:41)
➢ How much protein is too much? (8:55)
➢ What are some tips you can add to help me improve satiety? (10:00)
➢ How accurate are apple watches for determining calories burned? (16:00)
➢ I've been struggling with getting back into it, I think it's because I'm tired but I don't know what to do. Any advice? (19:50)

For those of you that have any questions, make sure to follow us on IG @ColossusFit and slide in our DM's for a chance to be featured! Thanks to all of you that have been consistently asking us questions for these episodes.

Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching/

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In this episode, we talk to you about 8 things we wish we knew before we started lifting. This is an extension of a previous episode, and if you want to check it out before listening to this, head over to episode 69 and give it a listen!

If you enjoyed this episode, please share it with a friend and leave a review!

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In this episode of Mailbox Monday, we decide to switch it up a bit. We engage in a bit of fun banter, and decide to turn this Monday episode into a more exciting episode talking about what is also on our mind, on top of answering all these amazing questions. We answered a few questions including: how would you improve breathing during an exercise and what advice would you give to a picky eater?

Down below you will find the timestamps for this podcast:

➢ Real talk with Colossus Fitness (0:00)
➢ What do you guys think about body hair, do/would you shave/wax your legs/chest/back for example? (12:48)
➢ I find it difficult to breath out during contraction - any advice on how to improve breathing technique? (19:40)
➢ Do you have any advice for someone who is a picky eater?(22:57)
➢ Would you ever film an eating video with the things you typically eat on a day-to-day basis? (30:10)

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In this episode, we give you 5 tangible tips on how to accelerate your transformation. These are things you can instantly apply and take into consideration for your journey.

If you enjoyed this episode, please share it with a friend and leave a review!

Looking to take your journey to the next level? Sign up for coaching here: https://www.colossusfitness.com/onlinecoaching/

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Students don't have it easy managing their studies, health, nutrition and lifestyle. In this episode my brother from instagram @WilkinsonTraining shares five of his tips that he uses to hold himself and others accountable to the three pillars of fitness even with a busy schedule.

Be sure to check him out at: https://www.instagram.com/wilkinsontraining/
Ask a question for mailbox Monday? https://www.colossusfitness.com/podcast
Learn more about online coaching: https://www.colossusfitness.com/onlinecoaching

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In this episode of Mailbox Monday, we answered a ton of questions including: what are your favourite glute building exercises and how do you know how much to eat to increase glute size?

Down below you will find the timestamps for this podcast:
➢ Housekeeping (0:00)
➢ How long do you rest in between sets of heavy lifting exercises such as squats, deadlifts, and bench press? (1:45)
➢ What is your favourite calf exercise? (4:58)
➢ Is it worth it to find a training partner in the gym? (8:38)
➢ I'm new to working out, what exercises do you like to use for building booties? (13:20)
➢ How do you know how much to eat in a day to build muscle and keep the weight off? (16:55)

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Thanks for joining us for episode 100 of The Fit, Healthy & Happy Podcast. If you want to keep up with our podcasts, subscribe in iTunes ind never miss an episode! Remember, please send us a question if you’d like us to answer it on mailbox Monday.

We’re excited to have you with us as we journey to the 200th!

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In this episode of Mailbox Monday, we answered a ton of questions including: can you build muscle on a calorie deficit and what is one life lesson you have learned from fitness?

Down below you will find the timestamps for this podcast:
➢ Gratitude (0:00)
➢ Can you build muscle on a calorie deficit if your protein levels are still high, or at least hold onto it? (2:45)
➢ I know I shouldn't eat late at night, what are some foods to help recover from the workout that is light enough? (6:40)
➢ Do you have any advice to give to a pint-sized athlete, I'm 4'11 about to start a new job as a police officer. Any tips to keep up with the boys? (9:48)
➢ What is one life lesson you have learned from fitness? (14:30)

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In this episode, we give you tangible tips on how to get rid of your love handles. This is a question we are asked daily, so we figured we would answer it here and give you our top steps to get rid of them.

If you enjoyed this episode, please share it with a friend and leave a review!

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In this episode of Mailbox Monday, we answered a ton of questions including: how do you deal with back pain & what are some tips you have to keep tight on the bench press?

Down below you will find the timestamps for this podcast:
➢ Housekeeping (0:00)
➢ How do you keep shoulders retracted on the bench for flat presses? (1:30)
➢ What do you think of BFR Bands and blood flow restriction training for arms? (3:35)
➢ I have been lifting for 2 months now, an randomly get back pain. Any advice on how to deal with it? (8:20)
➢ Do you play video games, if so, which ones? (12:28)
➢ Thoughts on food combining? (16:00)

Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching/

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In this episode, we talk to you about 10 fitness fads that have come and gone in the past. Some of them we have tried out, heard about, etc and we just go over our thoughts.

If you enjoyed this episode, please share it with a friend and leave a review!

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In this episode of Mailbox Monday, we answered a ton of questions that relate to caffeine. Some questions include: are energy drinks bad for you, and what are the best ingredients for a pre workout?

Down below you will find the timestamps for this podcast:
➢ What is the ideal amount of caffeine for athletic performance? (0:58)
➢ What are some of the best ingredients for a pre workout? (3:15)
➢ What are some side effects to caffeine? (8:30)
➢ Do you like energy drinks as pre workout? (9:05)
➢ Aren't energy drinks bad for you? (10:18)

Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching/

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In this episode, we talk to you about 5 ridiculous nutrition myths that everyone seems to believe. These are commonly heard, and needed to be debunked so you no longer have to stress about making these eating decisions.

If you enjoyed this episode, please share it with a friend and leave a review!

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Nutrition Pyramid Of Importance Blog: https://www.colossusfitness.com/blog/nutritionpyramid

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In this episode of Mailbox Monday, we answered a ton of questions that we received via Instagram DM & e-mail. Some of the questions include: How do you set S.M.A.R.T. fitness goals for fitness & are you into the concept of visualization while lifting?

Down below you will find the timestamps for this podcast:
➢ Will I get fat from drinking Starbucks? (0:50)
➢ Do you have any experience dealing with exercise nausea? (5:12)
➢ How do you set S.M.A.R.T (smart, measurable, attainable, relevant & timely) goals for fitness?
➢ Any ideas for outdoor fitness activities that you would enjoy/have done before? (15:30)
➢ Are you into the concept of visualization while lifting? (17:40)

Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching/

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In this episode, we give you 3 of our top tips if you happen to struggle with logging. We are strong believers in logging your food intake to reach your goals no matter what they are. Gaining muscle, Losing weight/fat, etc, you will see benefits from logging!

These tips are super important if you happen to struggle with this mentally, or can't seem to establish the actual habit of tracking.

If you enjoyed this episode, please share it with a friend and leave a review!

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In this episode of Mailbox Monday, we answered a ton of questions that we received via Instagram DM & e-mail. Some of the questions include: are you still sponsored by EHPlabs & should you do a specific type of workout routine for a specific type of diet?

Down below you will find the timestamps for this podcast:
➢ Do you prefer training fired up and throwing heavier weight around or collected and feeling out each movement? (0:45)
➢ Is there a vast difference in bulking and cutting vs. eating in a small surplus year round? (4:40)
➢ Should you do a specific type of workout routine for a specific type of diet? (8:08)
➢ Are you still sponsored by EHPlabs? (11:01)

Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching/

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In this episode, we talk to you about out thoughts on the correlation between muscle growth, and soreness. This is a super important episode, as we are basically asked about this every single day.

If you enjoyed this episode, please share it with a friend and leave a review!

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In this episode of Mailbox Monday, we answered a ton of questions that we received via Instagram DM & e-mail. Some of the questions include: is it okay to get a bunch of protein from supplemented sources and have you ever heard of people becoming nauseous from taking protein powder?

Down below you will find the timestamps for this podcast:
➢ Real talk with Colossus Fitness (0:00)
➢ Where is the Colossus Fitness merch that I can purchase? (1:45)
➢ Do you love to win, or hate to lose? (6:25)
➢ Have you ever heard of people becoming nauseous from taking whey protein powder? (8:57)
➢Is it okay to get a bunch of protein from supplemented sources? (10:45)
➢What are your thoughts on the newest trend of thrive branded systems that include a patch for concentrated nutrition aimed to lose weight or get healthy? (13:40)

Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching/

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In this episode, we talk to you about 5 different ways you can instantly look more in shape. These are things you can instantly incorporate into your day to feel more confident and look even more fit than you already are!

If you enjoyed this episode, please share it with a friend and leave a review!

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In this episode of Mailbox Monday, we answered a ton of questions that we received via Instagram DM & e-mail. Some of the questions include: is it harder to gets stronger while being on a caloric deficit, and how did you go about acquiring the knowledge you have now in fitness?

Down below you will find the timestamps for this podcast:
➢On a caloric deficit, is it harder to get stronger as less food is being consumed? (0:58)
➢ In terms of building up your fitness knowledge, how did you go about doing that? Did you go to school for it or learn on your own? (5:08)
➢ For the compound lifts, if you don't do it explosively, but do it more slowly, will that have any adverse effect? (8:35)
➢Have you ever had a situation where your situation was very helpful outside of the gym? (10:25)

Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching/

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In this episode, we talk to you about 5 different ways you can take your fitness journey to the next level. This are things you can apply immediately and can be done at any level!

If you enjoyed this episode, please share it with a friend and leave a review!

Looking to take your journey to the next level? Sign up for coaching here: https://www.colossusfitness.com/onlinecoaching/

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In this episode of Mailbox Monday, we answered a ton of questions that we received via Instagram DM & e-mail. Some of the questions include: Is high-intensity interval training better than regular low-intensity steady state cardio & is 30 minutes enough each day to workout?

Down below you will find the timestamps for this podcast:
➢ Is high-intensity interval training better than regular low-intensity steady state cardio? (1:35)
➢ When are you going to get your dream car? (8:40)
➢ How old are you guys? (9:50)
➢ I'm older and looking to get into shape, can you guys help me out? (10:20)
➢ What tips do you have to prepare for a mud race? (11:00)
➢ Is 30 minutes a day enough for working out? (14:18)
➢ What is one thing you have learned from each other? (16:45)

Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching/

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In this episode, we talk to you about our top 5 factors to notice that you are improving in the gym. This will go much beyond the typical scale drop/increase, measurements, and progress photos. This is super informative for every single one of you to listen to, especially if you're just starting out at the gym!

If you enjoyed this episode, please share it with a friend and leave a review!

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In this episode of Mailbox Monday, we answered a ton of questions that we received via Instagram DM & e-mail. Some of the questions include: how much should I lower my calories to put myself in a deficit and should I workout at night or morning for best results?

Down below you will find the timestamps for this podcast:
➢ If I know my maintenance calories and macros, how much should I lower them to put myself in a deficit? (0:30)
➢I work out from home and only 110lbs total, any deadlift variations, and technique that could be used to make it more challenging? (8:05)
➢Should I workout in the morning or at night for better results? (10:10)

Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching/

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In this episode, we share with you the top 3 underrated leg exercises that you should be doing. These exercises are fantastic, and if you've been training for a while now, you need to take a serious look at your leg training routine and add these in!

If you enjoyed this episode, please share it with a friend and leave a review!

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In this episode of Mailbox Monday, we answered a ton of questions that we received via Instagram DM & e-mail. Some of the questions include: what is the best & worst money you've spent on health and fitness?

Down below you will find the timestamps for this podcast:
➢ Real talks with Colossus Fitness (0:00)
➢What is the best money you've spent over the years for health fitness? (2:10)
➢Would you invest in a home gym? (8:15)
➢What is the worst money you've spent in fitness and health? (10:25)

Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching/

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In this episode, we give you all 5 tangible tips to grow your arms.

If you enjoyed this episode, please share it with a friend and leave a review!

Looking to take your journey to the next level? Sign up for coaching here: https://www.colossusfitness.com/onlinecoaching/

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In this episode of Mailbox Monday, we answered a ton of questions that we received via Instagram DM & e-mail. Some of the questions include: how to work around a muscle weakness/imbalance, go-to quick snacks and much more!

Down below you will find the timestamps for this podcast:
➢ Housekeeping (0:00)
➢ What do you do on days you're not feeling it in the gym? (1:50)
➢ How can I work around my tricep imbalance? Strength and size? (6:20)
➢ How to not ruin your diet on the weekend? (8:35)
➢ What are your go-to quick snacks? (11:30)

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In this episode, we talk to you about why we believe healthy food is not too expensive. We give tons of examples and give you tips on why you should invest in your health, how to pick the right foods to eat for a budget, and so much more!

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In this episode of Mailbox Monday, we answered a ton of questions that we received via Instagram DM & e-mail. Some of the questions include: when is the best time to cut, bulk and maintain & how do you warm-up before heavy lifts?

Down below you will find the timestamps for this podcast:
➢ Housekeeping (0:00)
➢ Claim your FREE one week program. E-mail Contact@colossusfitness.com (1:05)
➢Is it a good idea to perform the same routine with different weights and explosiveness? (4:30)
➢What/when is a good time to cut, bulk and maintain? Should I start cutting in time for summer or be in maintenance mode for summer? (5:50)
➢Should I increase the number of calories by 300 on work-out days? Am I doing this right? (6:40)
➢Should I feel anything in my lower back during Deadlifts? (10:05)
➢How do you guys warm-up before heavy lifts? (12:50)

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In this episode, we give you a bunch of tangible tips to get the most out of your diet and actually succeed in a dieting phase.

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In this episode of Mailbox Monday, we answered some of the most commonly asked questions that we always have clients, subscribers, listeners, etc asking us. Some of the questions we address are: how do you get rid of stubborn lower stomach body fat & how long does it take until you see results?

Down below you will find the timestamps for this podcast:
➢ Online Coaching Sale (0:45)
➢ How do you get rid of stubborn lower stomach body fat? (2:58)
➢ Is it okay to eat right before bed? (8:04)
➢How long does it take to see results? (12:55)

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In this episode, we talk to you about whether or not you should lift when you're sick, tips on how to get over sickness and back into the gym and so much more!

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In this episode of Mailbox Monday, we address a number of questions you have all asked us through Instagram (@ColossusFit). Some of the questions we address are: What exercises do you think are the best for a beginner to perform in the gym & what tips do you have for hard gainers to grow?

Down below you will find the timestamps for this podcast:
➢Real talks with Colossus Fitness (0:00)
➢What exercises do you think are the best for a beginner to perform in the gym? (1:20)
➢What tips do you have for hard gainers to grow?
➢What do you think is the stupidest outfit someone can wear to the gym? (6:32)
➢What do you like to do when you're sick? (14:30)

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In this episode, we give you our biggest tips to improve confidence in the gym. These tips are crucial to begin implementing if you find yourself wandering around the gym without much direction or confidence.

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In this episode of Mailbox Monday, we address a number of questions you have all asked us through Instagram (@ColossusFit). Some of the questions we address are: what are ways to minimize muscle loss when you can't lift, and what's your personal definition of being fit?

Down below you will find the timestamps for this podcast:
➢Real talks with Colossus Fitness (0:05)
➢What type of numbers are good enough to compete in powerlifting? (3:25)
➢Do you have ay desire to do more 10,000 calorie challenges? (5:07)
➢Why do people chase the pump? Why do supplements even market to getting a better pump? Does it have any purpose? Does it enhance performance or is it strictly for an aesthetic? (7:40)
➢ 3 Ways to minimize muscle loss when you can't lift anymore? (8:20)
➢ What is your personal definition of fit? (12:00)
➢Do you think it's possible to be lean/shredded long term and have a healthy relationship with food? (15:07)

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In this episode, we give you 5 of our biggest tips to create a solid, long-term workout routine. A lot of people seem to do random exercises and random machines without an actual plan of attack, so we hope this can help all of you out.

Timestamps:
0.5. Before you warm up your body, warm up your mind. (6:12)
1. Do a proper warm-up (1:03)
2. Start with compounds (3:02)
3. Understand volume - set/rep schemes etc for best results (8:50)
3.5. Not all volume is created equal (9:20)
4. Overtraining is as bad if not worse as under training (10:55)
5. Don’t neglect the small things because they will add up over time (11:36)

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In this episode, we talk to you about 8 different things that we wish we knew about fitness before we started lifting. It's been a long journey with lots of trial and error, and our goal is to save all of you as much time and frustration as possible.

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Down below you will find the timestamps for this podcast:
➢What workout do you guys start the week with? (0:25)
➢What are your thoughts on intermittent fasting? (1:25)
➢Do you incorporate heart rate training into your training programs? (4:10)
➢What podcasts do you currently listen to for fitness and business? (5:30)
➢What are the different training phases, how long should you be in each phase, etc? (7:30)
➢How many sets/reps for deadlifts per week do you recommend? (12:01)
➢What are your thoughts on using BMI as an indicator for weight loss? (15:20)
➢How many calories do you typically burn for each workout? (16:10)

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In this episode, we talk to you about all the different ways to succeed as a brand in the fitness industry. We talk about all the different ways to make money, how to get a sponsorship, and so much more.

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In this episode of Mailbox Monday, we address a number of questions you have all asked us through Instagram (@ColossusFit). Some of the questions we address are: what are your honest thoughts on fat burners, testosterone boosters and why should you weigh in more consistently?

Down below you will find the timestamps for this podcast:
➢How do you feel about coffee? Is it okay to have before training? (0:45)
➢Is coffee healthy for you? (1:35)
➢What is the best pre-workout meal before a lift? (2:10)
➢What are your thoughts on fat burning supplements? (6:10)
➢What are your thoughts on test boosters? (12:05)
➢Some people say to weigh in every week or 2 weeks but you guys say to do it more often, please explain why you prefer this? (13:50)
➢What happened to Kyle's hat? (15:30)
➢What's the difference between weight machines and free weights? (16:30)

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In this episode, we interview Colin Dewaay. Colin Dewaay is a successful online fitness coach and powerlifter that has transformed the lives of countless people. There is a ton to learn from this episode, so be sure to give it a listen and check out Colin on his media.

Time stamps:

➢Introduction (0:00)
➢Who is Colin dewaay (1:08)
➢What got you into lifting? (2:18)
➢Let's hear about your prep for your first physique competition (5:00)
➢How many weeks for your prep? (6:58)
➢Why do you like diet breaks so much? (9:00)
➢Tips for long-term sustainable results? (11:20)
➢Thoughts on intuitive eating? (19:25)
➢Tips for those with gluten intolerance and how to deal with it? (23:00)
➢What's your favourite food? (30:22)
➢Max deadlift, squat and bench press? (30:35)
➢Favourite lift of the big three? (30:53)
➢Least favourite exercise? (31:35)
➢What's the dumbest exercise you see people doing? (32:05)
➢What are some tips for those over 40 years old looking to see the best results possible? (32:50)

Check out Colin on his media platforms:
Youtube: https://www.youtube.com/channel/UCegcpEy7eKCPYTNKk3O6Qww/videos
Instagram: https://www.instagram.com/colindewaay/?hl=en
Website: http://www.colindewaaytraining.com/

Thanks so much for listening, please make sure to share this episode with a friend and leave a review if you learned a thing or two!

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In this episode of Mailbox Monday, we address a number of questions you have all asked us through Instagram (@ColossusFit). Some of the questions we address are: Is Calories In Vs. Calories Out A Myth & Is Keto The best Way To Lose Weight?

Down below you will find the timestamps for this podcast:
➢Real talks with Colossus Fitness (0:00)
➢How was your first experience getting in a car accident? (2:14)
➢How do you fall in love with fitness if you hit a road block? (6:22)
➢Will running 3 times per week inhibit muscle gains? (10:25)
➢How do I convince my overweight friend to start working out? (16:32)
➢Is calories in vs. calories out a myth? Is keto the best way to lose weight? (17:37)

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In this episode of Mailbox Monday, we address a number of questions you have all asked us through Instagram (@ColossusFit). Some of the questions we address are: can I still drink while on my fitness journey, and what is the best way to warm up for 1 rep maxes or personal records?

Down below you will find the timestamps for this podcast
➢Real talks with Colossus Fitness (0:24)
➢If I have ankle mobility restrictions, should I be using squat shoes? (5:54)
➢What did your training split look like when training for powerlifting meets? (8:50)
➢Alcohol and fitness, is it okay in moderation or should I skip it all together? (12:20)
➢What are some foods to graze on especially on a road trip? (14:45)
➢I've been taking creatine but don't feel any energy boost or difference (16:15)
➢What is the best way to warm up for 1 rep maxes or personal records? (17:20)

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In this episode, we share 5 tangible tips you can apply to your life to create long-term, sustainable fitness progress. We find that far too many people set short-term goals and aren't thinking long term with their training regimen and diets, so we hope this will help you all realize the importance of creating long-term fitness success.

Timestamps:
➢Why thinking long term is super important. (0:00)
➢1. Think with the end in mind. (1:07)
➢2. Start with your health, then focus on looks. (2:25)
➢3. Focus on stretching, recovery & mobility. (6:05)
➢4. Make sure everything is being done with proper form. (8:36)
➢5. Have fun with it. (9:50)

If it helped you in any way at all, please share it with a friend and leave a review!

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In this episode, we interview Mike Rosa From Anabolic Aliens. Anabolic Aliens is a success youtube channel with over half a million subs. There is a ton to be learned from this episode, so be sure to give it a listen and check out Mike on his media.

Down below you will find the timestamps for all the questions answered in this podcast:
➢Introduction (0:00)
➢About Mike Rosa from Anabolic Aliens (0:45)
➢What niche do you focus on currently? (1:15)
➢What's one of the biggest things that has helped you grow the business? (2:02)
➢What made you want to start Anabolic Aliens? (3:18)
➢How do you find the results from the 5-minute workouts? (5:03)
➢Do you personally train forearms in your routine? (7:23)
➢What are your personal records in the gym? (8:10)
➢What app do you currently own? (11:45)
➢Have you been keeping in touch with Scott Herman? (14:35)
➢Where are you filming right now? (15:08)
➢What are some tips you have for those looking to lose the muffin top? (15:54)
➢What's one question you get asked more than anything? (18:48)
➢What's one of the biggest training mistakes you've made for a long time? (22:20)
➢ How does CBD oil work and what benefits does it have? (24:15)
➢What are your current sponsorships and affiliations? (28:25)
➢How's weather in Boston right now? (29:44)
➢What are your tips on becoming a sponsored athlete? (30:05)
➢What is your all-time favourite motivational quote? (34:15)

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In this episode of Mailbox Monday, we address a number of questions you have all asked us through Instagram (@ColossusFit). Some of the questions we address are: will a boot camp tone and strengthen my muscles & tips for a proper sleep routine?

Down below you will find the timestamps for all the questions answered in this podcast:
➢why we don't believe in drastic routine or introduction phase to fitness (0:40)
➢will a boot camp tone and strengthen my muscles? (2:15)
➢the funniest way you've seen someone or known someone to get injured? (8:58)
➢how did you get sponsored with EHPlabs? (10:25)
➢tips on creating a mind-muscle connection with my back? (10:41)
➢what are your thoughts on walking backward on the treadmill to work calves more? (12:10)
➢do you guys get in a solid night sleep (8)?

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In this episode, we talk to you about why you are struggling to lose weight. We get asked this too often, and actually used a friend's example to explain our viewpoint and give you 5 tangible steps to apply right away.

If it helped you in any way at all, please share it with a friend and leave a review!

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In this episode of Mailbox Monday, we address a number of questions you have all asked us through Instagram (@ColossusFit). Some of the questions we address are: what are your thoughts on vegan vs. meat intake & thoughts on wearing gloves while lifting?

A couple more questions we address in this episode are:
-Where did your brand name Colossus Fitness come from?
-What is your favourite shoulder exercise?
-What's one movement you wish you could do better?
-What's your favourite motivational quote?

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In this episode, we talk to you about the benefits of exercise machines vs. free weights. Which ones should you be using and why? This topic seems to be extremely controversial so sit back and enjoy the episode!

If it helped you in any way at all, please share it with a friend and leave a review!

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In this episode of Mailbox Monday, we address a number of questions you have all asked us through Instagram (@ColossusFit). Some of the questions we address are: tips for controlling cravings and our top 3 muscle building chest exercises.

A couple more questions we address in this episode are:
-Should you drink coffee if you don't already?
-Tips for competing in your first powerlifting meet?
-How can you train for a marathon and lift super heavy at the same time?

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In this episode, we give you 5 talk to you about 5 misconceptions that we commonly hear about weight loss. If your goal is to lose weight, you need to stop believing these 5 things that we go over in this podcast.

If it helped you in any way at all, please share it with a friend and leave a review!

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In this episode of Mailbox Monday, we address a number of questions you have all asked us through Instagram (@ColossusFit). One of the questions we spend time on is how to come back from an injury or surgery.

A couple more questions we address in this episode are:
-How to learn leg drive on the bench press
-Are you still loving the purple monster?
-Is being outgoing an important part of being a personal trainer?
-Favourite go to meal to take with you when you don't have much time?
-& so much more

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We recently went on vacation to Miami for a Business conference and came up with 5 tips that would be applicable to all of you while going on vacation. If you're someone that has worked super hard leading up to a vacation, the last time we're sure you want is to waste away your gains and come back feeling poorly about yourself.

In this episode, we give you 5 actionable tips to can consider to stay on track while going on your next trip or vacation!

If it helped you in any way at all, please share it with a friend and leave a review!

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In this episode of Mailbox Monday, we address a number of questions you have all asked us through Instagram (@ColossusFit) & e-mail comment section. Some of the questions include: what is your best advice for people over 40 and what are your thoughts on calisthenics and crossfit?

Another question we address in this episode is:
-Will I see great results from an at home workout like I would at the gym?
-What are your thoughts on time under tension?

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We recently flew out to Miami for a business and growth conference and in this podcast we give you all a full re-cap of the exercise.

Here at Fit, Healthy, & Happy podcast we aren’t just a couple of meatheads that are all about lifting weights. We’re absolutely huge on personal growth and self-development. We make sure to dedicate a couple of hours every day to become more knowledgeable in fitness, business, and other areas of life that will help our business grow. 🙌
.
We began reading personal growth books when Colossus Fitness was just getting started and it was an absolute game changer. We definitely wouldn’t be where we are today if we hadn’t started investing time into reading books and investing into our personal growtg,
.
We’ve always aimed to set goals 10 times higher than what's probably possible. By doing this, it will force you to work harder to achieve it rather than simply settling for average results. 🙌

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In this episode of Mailbox Monday, we address a number of questions you have all asked us through Instagram (@ColossusFit) & our youtube comment section. Some of the questions include: What are some high protein food options and tips for hardgainers.

Another question we address in this episode is:
-do you guys speak any other languages?
-do you have to track veggies when you're tracking calories and macros?
-how does online coaching work?

For those of you that have any questions, make sure to follow us on IG @ColossusFit and slide in our DM's for a chance to be featured! Thanks to all of you that have been consistently asking us questions for these episodes.

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In this podcast episode we talk about how exercise is not enough to reach your goals. Oftentimes, we find majority of people looking to lose weight, gain muscle, just focusing on exercise and not nutrition. This is a very serious topic and a ton of people could learn from it and make better progress by implementing these simple principles.

Please leave a review and share this podcast with a friend or two!

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Another question we address in this episode is:
-what do you do when you're out of calories for the day and on a strict cut for the competition?

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For anyone that struggles with weight loss, you're more than in a caloric surplus which means you're eating more than you're burning each day. In this podcast we give you 15 of our top tips to help lower your caloric intake and speed up your weight loss process. These can also be utilized for those looking to gain muscle as they are important to keep in mind for our general health.

Please leave a review and share this podcast with a friend or two!

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A few more questions that we address are listed below:
-How do you determine what is a reasonable personal record lift for compound movements?
-What's better for muscle gain, hammer curls or regular bicep curls?
-Do you think you'll ever sell clothes again?
-Will you be attending Arnold Fitness Expo?

For those of you that have any questions, make sure to follow us on IG @ColossusFit and slide in our DM's for a chance to be featured!

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In this episode we talk to you all about different ways to increase your intensity in the gym. There's no better feeling than going into the gym all fire up and leaving like it was your best workout ever.

Please leave a review and share this with a friend or two!

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-What are some pros and cons to bro split vs. push/pull/legs?
-Should you do both flat and incline bench presses in the same workout?
-Can you mix stimulant and non stimulant pre workout?

For those of you that have any questions, make sure to follow us on IG @ColossusFit and slide in our DM's for a chance to be featured!

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This is an extremely important podcast that we believe every person needs to hear. We address the topic of measuring body fat, talk about how a large amount of body fat measurements are inaccurate and so much more.

Please make sure to share this episode with a friend that needs to hear this!

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-What are some easy cues to remember for each lift? (Squat, DL, Bench)
-For people that have new years fitness goals.. tips to keep the momentum going all year round and not fall off when February comes around.
-Whats one thing you love that youre embarrassed to admit (like a guilty pleasure)

For those of you that have any questions, make sure to follow us on IG @ColossusFit and slide in our DM's for a chance to be featured!

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How great would it be if you could eat the foods you enjoy while making progress? In this podcast, we talk to you about how to get to the next level of your fitness journey using a strategy called flexible dieting.

We have been utilizing flexible dieting for years now and seen great progress with ourselves and all of our clients. It's more fun than a regular diet, and without a doubt the most sustainable way to approach dieting. Please share it with a friend to help them understand the concept!

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This Mailbox Monday was a bit of a shorter episode, but we address an important topic that we guarantee a ton of you can learn something from. Whether it's fitness, business, family, etc related, these tips will help you when you feel like you're in a slump.

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In this episode we tackle a topic that can sometimes be super confusing. We get asked about this very often so we felt the need to address the topic of best type of cardio in more detail. We hope this helps you make up your mind as to which type of cardio you should be doing.

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In this episode, we address the questions we have been most commonly asked throughout the year. Down below are all of the questions answered:

-How much protein should I have to lose weight/gain muscle?
-To get my abs to show, should I train abs everyday?
-What can I eat to get more protein in my diet without using protein powder?
-When should I start to wear a lifting belt?
-How much cardio should I do to lose weight?
-Do you offer meal plans with your online coaching?
-Does sugar make you fat?
-Are there any superfoods I should be eating to lose weight?

Thanks for all of the support you've shown us throughout the year. Hope you all have a great 2019 and are ready to crush the year with us!

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In this episode we talk to you all about the different ways to measure progress. Lots of people unfortunately spend time in the gym not making progress, or not realizing that they're making progress. This episode is extremely important, so please listen carefully and share with a friend!

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In this episode we take on a number of questions that you guys sent us through e-mail, youtube, and Instagram. We share with you our favourite glute focused exercises as well as our New Year resolutions. We also tackle a few more topics which you can find down below:
-Is creatine a steroid?
-Is it okay that I'm holding onto the treadmill while doing an incline walk?
-Should I sign up for your coaching now or in the New Year?
-and more!

If you need any extra assistance reaching your fitness goals, hire us as your coaches here: https://www.colossusfitness.com/onlinecoaching/

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The New Year is coming up and we want each and every one of you to achieve your fitness goals. In this podcast we give you our top 5 tips to get started and reach all of your goals.

If you're an action taker and ready to sign up for online coaching, you can do so here: https://www.colossusfitness.com/onlinecoaching/

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In this episode we take on a number of questions that you guys sent us through Facebook, Snapchat and Instagram. We talk to you all about how to improve mind muscle connection and also how to know when to deload from your workout routine. We also tackle a few more topics which you can find down below:
-how to balance being an athlete and lifting weights
-additional exercises for calves and hamstrings

If you need any extra assistance reaching your fitness goals, hire us as your coaches here: https://www.colossusfitness.com/onlinecoaching/

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In this episode we tackle an extremely tough and sensitive topic. Many people are looking to gain muscle within their fitness journey, but they're doing things that are pushing them farther and farther away from reaching their goals.

These are the top 5 muscle building mistakes we often see people making. We also talk about how to address it and what you actually should be doing. Please make sure to share this with anybody that needs to hear it and leave a review. Every review means the world to us.

Online Coaching: https://www.colossusfitness.com/onlinecoaching/

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In this episode we take on a number of questions that you guys sent us via e-mail, youtube and Instagram. We talk about how to feel less lethargic, the current supplements we're using and more We also answer a few more questions which you can find down below:
-what are your current goals?
-should I be loading my creatine?
-When should I be taking my creatine and how much?

If you need any extra assistance reaching your fitness goals, hire us as your coaches here: https://www.colossusfitness.com/onlinecoaching/

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In this podcast episode, we spit fire and talk about what's on our mind within fitness.

Topics include:
-Finding new exercises to challenge yourself
-Different types of shoes for specific fitness goals
-Bodybuilding shows vs. Powerlifting meets
& so much more.

We hope you enjoy this episode and if you haven't already please make sure to share this with a friend and leave a review. It would mean the world to us.

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In this episode we talk a lot about gaining muscle. We talk about difficulties, how to do it, and the benefits of lean vs. dirty bulks. We also answer a few more questions which you can find down below:
-what’s the best way to splitting up your workout routine?
-what are some good alternatives to compounds to get me to learn the form before actually doing it?
-how can I best manage playing lots of sports while trying to gain size?

If you need any extra assistance reaching your fitness goals, hire us as your coaches here: https://www.colossusfitness.com/onlinecoaching/

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Oftentimes people will struggle with weight loss, thinking they’re in a caloric deficit but it’s not actually the case. On top of that, those that do lose weight usually end up gaining majority of it back. Please make sure to share this with anybody that struggles with this.

➢10% off EHPlabs using code "COLOSSUS10" at http://bit.ly/EHPlabss
➢Online Coaching: https://www.colossusfitness.com/onlinecoaching/

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In this episode of Mailbox Monday we answer a number of questions you guys asked through one of our latest youtube uploads.

Some of the questions include:
-What kind of clients are your favourite to work with? Ex: those who want to just lose weight, powerlifting clients, bodybuilding, etc. & why?
-Favourite business management tools?
-What does your family think of your career as a PT & online coach?
-Anything to minimize wrist pain(outside of wraps)?
-How do you minimize muscle cramping?
-what inspires you to keep creating youtube videos?

Online Coaching: https://www.colossusfitness.com/onlinecoaching/

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We're often asked how to stay with your fitness goals during holidays, and since today is the American Thanksgiving we figured it was a perfect time to share this episode!

We hope this episode can help all of you stay on track with your nutrition and training. Make sure to share it with anybody that could find use of these tips!

Online Coaching: https://www.colossusfitness.com/onlinecoaching/

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In this episode of Mailbox we dive into a few of the questions you asked us on Instagram (@ColossusFit). We talk all about the benefits of personal training vs. online fitness coaching. Is it for you? Listen to this podcast to find out.

Online Coaching: https://www.colossusfitness.com/onlinecoaching/

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In this episode we asked you guys on twitter (@ColossusFitness), what your top gym pet peeves were and share it in this episode. When it comes to working out, there are a lot of unknown rules in the gym that people seem to break so we share them with you today.

Head over to our twitter to join our conversations and potentially be featured in upcoming episodes: https://twitter.com/colossusfitness

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Welcome to Mailbox Monday, the episode we upload every Monday answering and doing a deep dive into some of the questions we are asked throughout the week.

In this weeks episode we answer questions such as:
-Our favourite abs exercise
-The sauna and it's effects for weight loss
-Best piece of gym equipment
-Our dream car

We hope you enjoy this podcast! Please make sure to share it with a friend and leave a review.

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What actually matters for fat loss and muscle gain? Should I focus on just calories or macros as well? What about meal frequency?

These are all common questions that comes up and we felt the need to address it to help you all out. Please leave a review if this helped you in any way and share with your friends.

Online Coaching: https://www.colossusfitness.com/onlinecoaching/

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Welcome to Mailbox Monday, the episode we upload every Monday answering and doing a deep dive into some of the questions we are asked throughout the week.

In this weeks episode we answer questions such as:
-Tips to avoid overeating at night
-Best breakfast choices
-Outside the box fitness tips

We hope you enjoy this podcast! Please make sure to share it with a friend and leave a review.

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In this episode we talk about the 3 ways to break through weight loss plateaus. These tips are things that you often won't think about that will make a substantial difference on your weight loss journey. It's important that you guys listen closely to this episode and also share it with anyone else that seems to be stuck pushing past that weight loss plateau.

Online Coaching: https://www.colossusfitness.com/onlinecoaching/

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Welcome to Mailbox Monday, the episode we upload every monday answering and doing a deep dive into some of the questions we are asked throughout the week.

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Dieting, overeating & especially binge eating are all really complex areas of fitness that are rarely discussed and analyzed. In this video, we break down binge eating based on what the science has to say about it. Enjoy.

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Welcome to Mailbox Monday, where we answer all of your fitness questions and more. In this weeks episode we cover topics like:
What is the best type of cardio?
Where is your favorite place to eat out?
& More.

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In this episode we give you the straight up answer to "what are the best supplements that I should be taking?". This was a highly researched answer, and hopefully this clears the topic up for you. Enjoy.

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Mailbox Monday is the weekly episode where we answer YOUR questions in detail. In today's Mailbox Monday we address steroids, and our opinions of PEDs in general.

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Slipping up or having a bad day in fitness is inevitable. It happens to everyone and it isn't the end of the world, so long as you don't allow it to be. In this episode we give you the tips to succeed and move past a bad day/slip up in your fitness journey.

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Welcome to this weeks Mailbox Monday, the episode we upload every Monday, answering all of your questions. Questions asked this week: How to lose fat fast? How to gain more muscle? Should I do cardio or weights first? Would you rather be lean with no gains, or fat with some gains? & More!

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A question we're commonly asked is "how many days a week should I be in the gym?", and today, we answer that question in detail. We further go into detail on full body workouts, best workout splits specific to your individual goals and more! Enjoy.

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In this episode of Mailbox Monday we answer a bunch of your questions that have been sent to us throughout the week. We dive into questions relating to protein, cardio, most beneficial muscle building exercises and much more. Online Coaching: https://www.colossusfitness.com/onlinecoaching/

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In this podcast, we go into depth on the top 5 biggest mistakes we see people making in the gym. They may not seem to be extremely detrimental at first glance, but over time they could be hindering your results greatly. Stop making these mistakes and watch your progress take off! Online Coaching: https://www.colossusfitness.com/onlinecoaching/

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In this episode, we take 3 of your questions and go into depth on the topics. Being busy and dealing with criticism can be 2 massive things holding you guys back from reaching your goals. It's important to look at these problems from a different perspective and we give you a ton of tips on how to do that. Online Coaching: www.colossusfitness.com/onlinecoaching

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In this episode, we go over 5 strength tips that you MUST know if you're looking to become stronger. Not just as a powerlifter, but overall strength in your daily life. These can all be applied to your fitness journey. If you are finding value with these videos, please leave a review and share it with a friend. It would mean the world to us! Online Coaching: www.colossusfitness.com/onlinecoaching

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In this episode of Mailbox Monday we decided to switch it up. We put each other on the spot and asked a bunch of questions that we figured you guys would enjoy and benefit from. Online Coaching: www.colossusfitness.com/onlinecoaching

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One massive hack to help you improve your overall health and happiness each day on your fitness journey. Similar to finance, your actions on your fitness journey compound over time as well. We address the positive and negatives of compounding actions and give you tips on how to succeed. Online Coaching: www.colossusfitness.com/onlinecoaching

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There's a lot that can be learned here. In this episode, we answer a bunch of questions that you guys have sent us through Instagram and Youtube. This is a more open conversation where we pick questions out of the mailbox and jump right into interesting fitness topics.

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We're often asked how we started our online fitness business, how we met and tips on how to succeed in the fitness industry. This episode answers those questions and gives you a full in-depth response of who we are and what we do. Online Coaching: www.colossusfitness.com/onlinecoaching Youtube Channel: www.youtube.com/ColossusFitness

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Welcome to the first episode of Mailbox Monday! A fun opportunity for Josh & Kyle to answer all your fitness related questions on air. This is a more open conversation where we pick episodes out of the mailbox and jump right into interesting fitness topics. Want to submit a question? Email contact@colossusfitness.com Questions: What is something you guys preach often to your clients but maybe struggle to practice yourself? What are some tips to increase your squat and deadlift when you plateau? How to get a gym buddy What are currently your maxes in the Big 3? What path did you both take to get into the fitness industry, and where did your paths meet along the way? When did you get your first sponsorship. Was it EHP labs? For someone that wants a career in health and fitness; what's the hardest part about making money in this industry? what can someone who lives in the apartment with no weights get a decent workout? How do you guys deal with social media overwhelm If you had to choose one, bodybuilding aesthetics

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Ten unique tips to help you improve your fitness and health each day. These are small but actionable tips you can immediately take and use in your life. Online Coaching: www.colossusfitness.com/onlinecoaching Supplements: www.ehplabs.com (Use code COLOSSUS10 for 10% off) Form playlist: https://www.youtube.com/watch?v=von4DUh9soE&list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7 Summary of the top 10: 1- Hop right out of bed 2-Move more- inconvenience yourself 3- Veggies w/ every meal 4-Sweat at least once a day 5- Cut out foods that bring you down 6- Proper sleep and rest 7- Cut caffeine out by 3pm 8- Stand more. Fight bad posture 9- Say no 10- Eat til you’re satisfied, not til you’re full

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Welcome to the first episode of the Fit, healthy And Happy podcast brought to you by Colossus Fitness. In this first episode we cover the topic of how to get and stay motivated in your fitness journey. Finding motivation for the gym is never easy, and we provide three tangible tips to help you guys become motivated and consistent in the gym. If you enjoyed this episode please be sure to leave us a review.

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A quick description of what the Fit, Healthy & Happy Podcast is all about.

The podcast is hosted by Josh Wilkinson and Kyle Grondin from Colossus Fitness. Our aim with this podcast is quite literally to make you fitter, healthier and happier.

Schedule:
Monday: Mailbox Monday - where we answer all of YOUR questions from Instagram.
Thursday: Topic Episode - We aim to cover a topic to help you with your fitness knowledge, motivation, and inspiration for your fitness journey.
*We also have guests from time to time so you can learn more from industry leaders in fitness and health.

Instagram: @ColossusFit
Coaching: www.colossusfitness.com/onlinecoaching

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Fit, Healthy & Happy Podcast: Recent Episodes

Colossus Fitness

1: You’re too tired to exercise.

2: You’re not motivated to exercise

3: You don’t have time

4: You don’t like to exercise alone

5: You don't like to sweat

6: You don't find working out fun

7: You're too embarrassed to exercise

8: Can't stick with a program, tried and failed before?