Fit, Healthy & Happy Podcast

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Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus Fitness. The Fit, Healthy and Happy podcast brings you the best fitness education straight from the best fitness coaches and trainers around. Here we will break down and explore popular fitness topics such as weight…

Colossus Fitness

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    • Jul 7, 2022 LATEST EPISODE
    • weekdays NEW EPISODES
    • 24m AVG DURATION
    • 405 EPISODES

    Listeners of Fit, Healthy & Happy Podcast that love the show mention: healthy and happy, much about fitness, colossus, healthy podcast, kg, podcast on spotify, mailbox, best fitness podcast, online coaching, happy podcast, content guys, keep me on track, super motivating, theses, great fitness, thanks y, fitness and health, fitness journey, kyle, canadians.



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    Latest episodes from Fit, Healthy & Happy Podcast

    405: 8 Secret Habits & Traits Of Super Fit People

    Play Episode Listen Later Jul 7, 2022 20:42

    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- previous episodeIn today's episode we give you eight secret habits and traits of super fit people. 1- Their circle is also fit, healthy & happy2- They choose fitness when stressed, need to 'escape' or go through tough times3- They eat a lot of the same foods.-Consistent breakfasts, lunches, snacks, etc.4- Water is their main drink of choice5- They're willing to sacrifice what they want now for what they can get later. (delayed gratification)6- They have a coach-DM US “Transformation” We can help you with it all.7- They look for reasons not excuses8- 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.➢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

    404: Motivation Monday- How To Reverse Diet, Get Ultra Lean For Summer & Stay On Track With All Social Events Happening

    Play Episode Listen Later Jul 4, 2022 38:47

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

    403: Top 10 Fitness Excuses & How to Overcome Them For Long-term Results

    Play Episode Listen Later Jun 30, 2022 25:50

    ➢ 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, etc7- “I just don't know what to do.”So much misinformation out there.Follow the right people, especially on IG8- “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 idealhow 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 motivationFind 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➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show

    402: Motivation Monday - The Single Greatest Piece Of Motivation, How To Stop Procrastinating & Are Juice Cleanses Worth It?

    Play Episode Listen Later Jun 27, 2022 41:24

    ➢ DM "Case Study" on IG @ColossusFit to apply for coaching ➢  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 gym2- Coachable and hungry for results3- 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/Support the show

    401: 8 MUST-DO Nutrition Habits To Help You Get Lean & Become Healthier

    Play Episode Listen Later Jun 23, 2022 20:51

    ➢ 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 people2- 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 protein4- 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 day6- If eating out, learn how to do it-Burrito bowls, subs, logging ingredients 1 by more etc7- Keep a daily log of the # of calories entering your body & pre-log8- 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/Support the show

    400: 40 Of The Greatest Fitness & Mindset Tips Of All Time (400th Episode Special- ULTIMATE Motivation)

    Play Episode Listen Later Jun 20, 2022 42:29

    ➢ 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. - Angel3- Follow people who build you up, unfollow people who tear you down. Not just on instagram!4- Discipline Over Motivation

    399: 15 Common Gym Mistakes to Avoid Them

    Play Episode Listen Later Jun 16, 2022 34:02

    Get our free form guide! Form Cheat SheetRecommended 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 VEGETABLESNot knowing the right tempo for movementsLearn how to properly breatheLazy form and body positioningNot challenging yourself enough (Increase weights) Too light for too longGet off your phoneNot following a routine or having a goalOvertraining / Under-trainingWorrying what other people think about youGoing to the gym when you feel motivated - go earlyYou're capable of more then you think (Volume example/ soreness)Poor exercise selectionGoing hungry/ ThirstyDoing workouts in the wrong orderNot monitoring progressThanks 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

    398: Motivation Monday - How To Get Rid of Lower Ab Fat, How To Do A Mini Cut & Macro Tips For vegans

    Play Episode Listen Later Jun 13, 2022 33:26

    ➢ 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=mFhDffbcQaqLqKWgTpYs4gWelcome 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➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show

    397: Top Types Of Cardio For Fat Loss (Ranked from Best To Worst)

    Play Episode Listen Later Jun 9, 2022 19:19

    ➢ 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- Walking2- Sports3- Swimming4- Stair-master4.5 - Elliptical5- Bicycle6- 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.➢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

    396: Motivation Monday - How To Have A Toned Core While Building Muscle, Best On The Road Food Options & Biggest Regrets

    Play Episode Listen Later Jun 6, 2022 43:09

    ➢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➢Apply to get your Polished Physique: https://colossusfitness.com/This episode is dedicated to Jamal Drysdale, you will be missed brother, RIP and we'll shred again soon

    395: Build Your Booty In 7 Easy Steps (Guaranteed Glute Growth)

    Play Episode Listen Later Jun 2, 2022 17:56

    ➢ 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-A7HiTNZ5cIn 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 bodyMind muscle connection - Feel the burn, learn to hingeWork glutes on different planes Train low and high rep rangesIncrease training frequencyTry a lean bulkThanks 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/ActivitySupport the show

    394: Ideal Body Fat Percentage Goals, How To Get Back Into The Gym & Stay On Track At Work

    Play Episode Listen Later May 30, 2022 39:00

    ➢ 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.➢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

    393: The BEST Diet To Easily Lose Fat & Gain Muscle For Life (Flexible Dieting Explained)

    Play Episode Listen Later May 26, 2022 22:56

    ➢ 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 restrictionsThe minute that a food is put off limits we instantly begin to crave it more. It's been proven through studiesWhen 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 offFor some people it could solve an eating disorder. By simply not restricting, and aiming to hit your calorie3- 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 dayThanks 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

    392: Motivation Monday - How To Set Proper Strength Goals, Make Friends in The Gym, Cardio Do's & Dont's

    Play Episode Listen Later May 23, 2022 41:03

    ➢ DM us on IG @ColossusFit "Body Recomp"➢ 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

    391: 8 GUARANTEED Ways to Live A Fitter, Healthier & Happier Life

    Play Episode Listen Later May 19, 2022 24:30

    390: Motivation Monday - How To Tone Your Arms, Thoughts on Crossfit & Best Journaling Tips for Happiness

    Play Episode Listen Later May 16, 2022 34:55

    ➢ 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 itThanks 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

    389: 6 Tips To Stay Consistent & Stay Fit Forever

    Play Episode Listen Later May 12, 2022 17:55

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

    388: Motivation Monday - How to Not Blow Progress Over The Weekend, Manage Big Dinners & What to Carry in Your Gym Bag

    Play Episode Listen Later May 9, 2022 32:28

    ➢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=11sWelcome 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➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/Support the show

    387: Top Takeaways From Our 8 Favorite Books For Personal Growth, Self Development & A Better Mindset

    Play Episode Listen Later May 5, 2022 21:52

    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 Saw5- 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 Cardone1) 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 ProgramSupport the show

    386: Motivation Monday - Best Summer Activities For Cardio, How To Start Lifting Weights As a Beginner & Most Ideal Shoes For Lifting

    Play Episode Listen Later May 2, 2022 34:41

    ➢ DM us "Summer Shred" on IG @ColossusFit➢ 60 Day challenge from May 8th to Aug 6th➢ $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➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/Support the show (https://www.colossusfitness.com)

    385: 5 Tips to a Tight Tummy Transformation (Here's How You Finally Get Abs)

    Play Episode Listen Later Apr 28, 2022 18:33

    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/fadsThings to Avoid:1)- Waist trimmer belts- Compression along with additives increase localized sweating- Dehydrates your core in the short-term2)- Flat tummy/detox teas- Can help decrease appetite with herbs- Doesn't “tone” your tummy2- Cal deficit3- Strength train3.5 Cardio will help4- - Giving yourself some slack- Bloating fluctuates per individual- Hormones & Stress are realistic factors we should always consider4.5 - Elimination Diet5- Limit alcohol, fast food, cheat meals & drink more waterThanks 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 ProgramSupport the show (https://www.colossusfitness.com)

    384: Motivation Monday - How To Improve Form In The Gym, Should You Bulk Or Cut & Workout Intensity Vs. Consistency

    Play Episode Listen Later Apr 25, 2022 32:53

    ➢DM us "Body Recomp" on IG @ColossusFit - 6 spots available➢ Check out our youtube- www.colossusfitness.com➢ Form playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7Welcome 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.➢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)

    383: The Science Of Weight Loss- Calories, Macros & Meal Frequency Explained (Researched Based)

    Play Episode Listen Later Apr 21, 2022 22:52

    DM "FAT LOSS "To  @ColossusFit for Online Coaching - 3 spotsToday 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/Calories2- MacronutrientsProtein= 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 hormones3- Micronutrients4- 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.➢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 ProgramSupport the show (https://www.colossusfitness.com)

    382: Motivation Monday - Get Ultra Lean For Summer, Easiest Way To Know Your Protein Intake, When To Increase Calories After A Diet?

    Play Episode Listen Later Apr 18, 2022 30:42

    ➢ 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.➢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 ProgramSupport the show (https://www.colossusfitness.com)

    381: Top 10 Muscle Building Mistakes & How To Fix Them

    Play Episode Listen Later Apr 14, 2022 21:21

    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 range2- 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 growthProtein- 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 strength3- Not lifting heavy enough4- 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 little6- Being too focused on being shreddedIf you're new to lifting you can gain so much more muscle.6.5- Dirty/Fat bulks7- Barbells and DB's are king^Best bang for your buck8- 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.➢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 ProgramSupport the show (https://www.colossusfitness.com)

    380: Motivation Monday - Best Way To Grow Your Glutes, Tips for Staying Positive After Failing Your Goals, & Get To Bed On Time

    Play Episode Listen Later Apr 11, 2022 36:23

    ➢ 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.➢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)

    379: Top 10 Daily Habits Of Top Athletes & High Performers

    Play Episode Listen Later Apr 7, 2022 24:41

    Online Coaching: Colossus Fitness - The Polished Physique ProgramIn 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 walk2. Limit/stop scrolling3. Visualization4. High protein breakfast5. Work With Coaches6. Fill your calendar7. Write your goals out daily / set monthly goals/ clients weekly goals8. Read books/ audio books9. Wash the dishes 10. Spend time with other success-minded individualsThanks 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 ProgramSupport the show (https://www.colossusfitness.com)

    378: Motivation Monday - How To Say No More, Stop Feeling So Sluggish in the Afternoon & Best Way to Gauge Strength

    Play Episode Listen Later Apr 4, 2022 34:09

    ➢  DM us on IG "Summer Special"  @ColossusFit (LAST chance & 3 spots available)➢ Check out our website- www.colossusfitness.comWelcome 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.➢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)

    377: 12 Foods That Help You Lose Fat FOR GOOD

    Play Episode Listen Later Mar 31, 2022 21:01

    DM "Summer special" to @ColossusFit start your fitness transformation Online Coaching: Colossus Fitness - The Polished Physique ProgramIn 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 calories2- Quest chips- 140 calories- 19 protein3- Pickles- 1 pickle 11 calories4- 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 protein7- Turkey burgers- 200 calories- 35g protein8- 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- Soup12- ALL lean protein sources. chicken, turkey, ham, fish, etc.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 ProgramSupport the show (https://www.colossusfitness.com)

    376: Motivation Monday - Diets DON'T Work - Do This Instead, How to Stop Self Sabotaging & Stay More Consistent, How Long To Rest Between Sets

    Play Episode Listen Later Mar 28, 2022 40:09

    ➢ 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.➢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)

    375: Debunking 7 Fitness myths Everyone Believes

    Play Episode Listen Later Mar 24, 2022 17:34

    Instagram: https://www.instagram.com/colossusfit/?hl=enOnline Coaching - www.colossusfitness.comPrevious Myth Busting Episodes: Part 1: 264: Debunking 6 Nutrition Myths Everyone BelievesPart 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.➢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 ProgramSupport the show (https://www.colossusfitness.com)

    374: Motivation Monday - How To Improve Mood, Navigate Busy Schedules & Do Sauna's Have Tangible Benefits?

    Play Episode Listen Later Mar 21, 2022 40:03

    ➢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.➢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)

    373: 6 Must Haves For The Perfect Workout (Get 5x The Results)

    Play Episode Listen Later Mar 17, 2022 14:45

    ➢ Online Coaching: https://colossusfitness.com/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, etc2) 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 different2.5 Activation movements3) Compound exercises.-Bench press, squat, deadlift, etc.-Diff rep schemes each week to increase volume OR increase through weight lifted. (5x5 example)4) Accessory movementsStart 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 time6) 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.➢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 ProgramSupport the show (https://www.colossusfitness.com)

    372: Motivation Monday - Creatine Results What To Expect, Get A New Squat Personal Record & How To Target Love Handles

    Play Episode Listen Later Mar 14, 2022 35:10

    ➢ 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.➢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)

    371: 7 Ways To Break Through A Weight Loss Plateau

    Play Episode Listen Later Mar 10, 2022 15:41

    ➢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- Overeating2- Intensity/movement & be as active as possible3- Have a coach4- Stress management & sleep5- Drink more water, coffee & tea.6- Stop eating out, cook more.7- Get rid of alcohol & empty caloriesThanks 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 ProgramSupport the show (https://www.colossusfitness.com)

    370: Motivation Monday - Advice For Aspiring Fitness Influencers, How To Stop Comparing Yourself To Others & Tips to Run Faster

    Play Episode Listen Later Mar 7, 2022 42:32

    ➢ 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.➢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)

    369: 12 Tips To Get Unstuck & Out Of A Rut | GET MOTIVATED

    Play Episode Listen Later Mar 3, 2022 17:55

    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 else4- Workout 5- Do a bunch of small tasks to get started. Especially clean6- Motivational video7- Killer music8- Vitamin D (natural preferred) & walk9- Avoid crunching on caffeine & alcohol10- Plan upcoming excitements & refocus on goals11- Natural energy boosts. Run or cold shower for me.12- Have a solid networkThanks 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)

    368: Motivation Monday - Net Carbs Explained, Doing Everything Right But Scale Won't Budge, How to Get Back on Track With Nutrition

    Play Episode Listen Later Feb 28, 2022 38:02

    ➢ 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-1YACgWelcome 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.➢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)

    367: 8 Industry Secrets Online Fitness Coaches Won't Tell You | Do These Get Incredible Results

    Play Episode Listen Later Feb 24, 2022 23:43

    ➢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 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 factors7. 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.➢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 ProgramSupport the show (https://www.colossusfitness.com)

    366: Motivation Monday - TikTok Trends That Are Actually Good, Dealing With body Dysmorphia & How To Get Over The Fear Of Lifting Heavier Weights

    Play Episode Listen Later Feb 21, 2022 43:01

    ➢ 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.➢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)

    365: 8 Elite Nutrition Tips To Get Lean On The Go

    Play Episode Listen Later Feb 17, 2022 14:55

    ➢DM us "lean body" to @ColossusFit for a special opportunity to kickstart your journey➢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 go2- Pack a few healthy snacks3- Aim for better not perfect.4- Look for build-your-own-meal restaurants5- 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➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: Colossus Fitness - The Polished Physique ProgramSupport the show (https://www.colossusfitness.com)

    364: Motivation Monday - Stress Eating Tips, Tip to Grow Your Glutes & How To Encourage Family to be Healthy

    Play Episode Listen Later Feb 14, 2022 32:59

    ➢ DM us "Glute Gains" on IG @colossusfit (6 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 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

    363: Everything You Need To Know About Protein + Myths & Questions Answered

    Play Episode Listen Later Feb 10, 2022 23:51

    Share to your story and help people learn what's important once and for all! Tag us @ColossusFitIn 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 should 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. 4. 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.➢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 ProgramSupport the show (https://www.colossusfitness.com)

    362: Motivation Monday - Best Ways to Track Progress, Habits To Cut Out To Get Results & Benefits of Fasted Workouts?

    Play Episode Listen Later Feb 7, 2022 27:49

    ➢ DM us "SUMMERABS" on IG @ColossusFit to apply for 1 on 1 discounted coaching (5 spots)➢ 15 Non Scale Wins & Ways to Measure Your Progress- https://open.spotify.com/episode/2V8ZoRH7vAPXYSGuin3ihq?si=cb6358e22d794ea2Welcome 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.➢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)

    361: How To Finally Get More Visible Abs (Six Pack For Summer)

    Play Episode Listen Later Feb 3, 2022 13:45

    DM SUMMERABS on Instagram to @ColossusFit to claim one of the three spotsIn today's episode we give you five ways to finally get more visible abs and achieve a six pack for summer. In this episode 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 compounds3- 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 needed5- Add in additional core workThis will help once you're at a low enough body fat.Our favourites:Cable crunchesHanging Knee/Leg raisesOblique cable woodchopper. 6- External factors. Drinking, sleep & stress.Bonus tip- Allocate extra time for hiccups and roadblocksThanks 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 ProgramActivitySupport the show (https://www.colossusfitness.com)

    360: Motivation Monday - Transition Back To Health After Covid, Keep Motivation Through Cutting Body-fat, Top Fitness Travel Tips & Thoughts on Detoxes

    Play Episode Listen Later Jan 31, 2022 31:23

    ➢ 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.➢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)

    359: Lose 10lbs Of Fat & Gain 5lbs Of Muscle In 60 Days

    Play Episode Listen Later Jan 27, 2022 17:42

    ➢ DM "Shredded" @ColossusFit to start your shred and build your polished physiqueIn 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 then 60lbs, 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 / Christmas4. 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 daily9. Don't let off day or off decision end it all10. Regulate everything you can, steps, sleep, water, schedules 11. Keep going 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)

    358: Motivation Monday - Secret To Stack On Muscle Without Fat, Hands Down Best Supplement & Tips To Win The Weekend

    Play Episode Listen Later Jan 24, 2022 27:41

    ➢ DM us "Shredded" on IG @ColossusFit to start your transformation (4 people only)➢ Checkout our youtube channel: https://www.youtube.com/colossusfitnessWelcome 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.➢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 ProgramSupport the show (https://www.colossusfitness.com)

    357: 10 Hacks to Get Better Results in The Gym Overnight

    Play Episode Listen Later Jan 20, 2022 20:40

    DM "CASE STUDY" to @ColossusFit to start your transformationYoutube playlist: https://www.youtube.com/watch?v=Jfp4b5Olc7A&list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7➢Fix Your Form Pocket Book: http://bit.ly/FormCheatSheetIn 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 reasonably3- Improve volume in your workout programming / block to block4- Utilize deload/ unload weeks5- Improve frequency of movements6- Improve density of workout/ shorter rests/ more volume in less time7 - Lifting a load with more speed and acceleration (intensity of effort)8- Lift with a friend (All types)9 - Maximize range of motion10- 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.➢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 ProgramSupport the show (https://www.colossusfitness.com)

    356: Motivation Monday - How to Increase Your Pull-Ups, What to Do When You cheat On A Diet & Have A Better Night Time Routine

    Play Episode Listen Later Jan 17, 2022 34:08

    ➢ DM us "Case Study" on IG @ColossusFit to apply (7 people only)➢ Can't do Pull-Ups? DO THIS INSTEAD! https://www.youtube.com/watch?v=mS1ClgzxuyIWelcome 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.➢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)

    355: 7 Nutrition Habits to Make you Fitter, Healthier & Happier in 2022

    Play Episode Listen Later Jan 13, 2022 15:07

    ➢ 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.➢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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