Fit, Healthy & Happy Podcast

➢ DM “mothers day special” to apply @Colossusfit➢ Message “macro hacks” to IG for a macro hacks listWelcome 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, maintain strength with an injury and best filling snacks.Question 1 (00:22)- Any tips or tricks to reduce stress? I find I struggle with this a lot.Josh quote (09:46): "Get focused, get ferocious. Dig deep and find that fire inside of you, The one that doesn't take no for an answer."Kyle quote (12:53): “You get rewarded in public for what you do in private.”What has us excited or intrigued:Client shoutout (22:06) : Vanessa JohnsonQuestion 2 (23:09)- What do you guys do to keep up strength when resting an injury?Question 3 (28:41) - I know you talk quite a bit about not snacking, but I'm curious. If you were to have some “healthy” snacks, what would they 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/

Listed points:(00:46) Brush your teeth - josh(01:50) Pre logging meals - David(03:32) Using bone broth isntead of olive oil. Flavor, protein and way less cals. Bonus if you cook it in onion. - Maddy(06:12) Repeating meals that work well for you - Freeda(09:23) Protein fasting - Freeda(13:58) Front loading protein when you have less control of meals later - Megan(14:54) If you're going to snack at nighttime pre-log and stick to it - Carol(16:30) Meal planning and bulk cooking - Alex(17:26) Big salads are clutch in a cut - BrookeWalk the perimeter of the grocery store, go in with a list, etc - KyleThanks 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/

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 stomach fat for summer, top 3 supplements and current gym trends we dislike.Question 1- (01:46) I am so tired of having this pouch in my stomach. I'm making a goal of getting rid of it once and for all by July 1. What's the fastest way I can make this happen?Josh quote (14:06): "It's simple. Success comes from training harder, living better and digging deeper than the others."Kyle quote (11:40) : “I have a rule: no complaining about a situation unless you're prepared to do something to make it better. If you see a problem and you don't come to the table with a potential solution, I don't want to hear your whining about how bad it is.” - Arnold SchwarzeneggerWhat has us excited or intrigued:Client shoutout: JeremyQuestion 2- (23:58) What are current gym and fitness trends that you hate?Question 3- (31:38) If you could only take three supplements what would they 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/

➢Follow us on instagram @colossusfit - https://www.instagram.com/colossusfit/?hl=enIn this episode we go over 30 reflections and lessons learned from 30 years of life.All of these realizations have come from the last decade of life, from 20-30 years old, so hope you enjoy them!Listed points:1- You can accomplish anything you commit to and put your mind to.2- Success isn't an arc, it's a circle3- Invest in yourself.You are the single greatest investment there is.4- Take risks5- Be mindful of the future but don't let it hold you back from the present6- Don't be afraid to start7- Mistakes will always happen and you'll never be perfect.8- Health is wealth9- Hard work trumps talent. The harder you work, the luckier you get.10- Read, read and read some some more11- Your past doesn't dictate your future12- Eating healthy13- You can't change people. You can help them, you can support them, but you can't change them.“My life became so much easier when I realized people can only change themselves.”14- Be willing to learn from anyone15- Try new activities/sports/etcJust because you didn't grow up doing something, doesn't mean you can't learn16- Track as much as possible17- Winning with others is way more enjoyable.18- Overcommit and figure it out19- Always have things to look forward to20- Comparison is the thief of joy21- Don't worry so much. Especially about things that won't matter in the future22- Don't let opportunity pass you by23- Be extremely grateful for what you have24- Ignore opinions of people you don't respect (comments / social etc)25- You Must Continue to Grow and Develop Yourself.“Never stop learning.” “Evolve or die”or “nobody owes you anything26- Get great mentors27- You can always control who you spend time with and should choose wisely-quit/get rid of the things that are holding you back28- Be the change you want to see29- Do something greatYou weren't just born to pay bills and die30- Age is just a numberThanks for listening! We genuinely appreciate every single one of you listening.➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ DM “Summer challenge” to IG @ ColossusFit➢ Message me "Sleep hacks" on IG @ColossusFit for a free sleep guide with tips➢ Follow our Instagram- https://www.instagram.com/colossusfit/?hl=enWelcome 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 feeling so tired, what to eat before working out and who to believe in fitness.Question 1- (01:09) How do you know what's the right fitness & health advice with all the information going around?Josh quote (10:38): "Success is not a straight line it's a squiggly path that will take you back and forth in different directions. What's important is that in general you are moving forward and getting to where you want to go." - Quentin D'souzaKyle quote (12:47): “The person who loves walking, walks further than the person who loves the destination.”What has us excited or intrigued:Client shoutout (18:17): Kyle S- Over 50lbs lostQuestion 2- (22:10) What should I eat before and after a workout?Question 3- (29:26) Why do I feel so tired all the time? My sleep is okay but not consistent and I consider myself to be generally healthy.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/

DM “Summer challenge”Summary of episode:Listed points:1 (01:11) - Overestimating “Healthy” FoodsFoods like nuts, avocados, olive oil, and smoothies are healthy but very calorie dense. Portion control still matters.2 (03:47) - Always needing something or needing something sweet3 (06:45) - Needing to take advantage of everythingFree meals, free drinks, finishing plate etc. You don't always have to eat everything4 (08:44) - All-or-Nothing MentalityOne “bad” meal doesn't ruin your progress, just like one salad doesn't make you healthy. Consistency beats perfection.5 (10:37) - Eating Too Fast/Mindlessly eatingYour brain takes about 20 minutes to register fullness. Speed eating = overeating.6 (12:31) - Not Prioritizing Fiber or proteinMost people fall way short on protein. Protein keeps you full, helps build/repair muscle, and has a high thermic effect.Fiber keeps you full, helps digestion, and regulates blood sugar. Veggies, fruits, legumes, and whole grains should be part of every day.7 (13:19) - Blindly Following Fad DietsKeto, carnivore, detox cleanses — trendy diets often work short term because of calorie restriction, not magic. Sustainability matters 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/

➢ Message “Birthday promo” to IG @ ColossusFit to apply for our challengeWelcome 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 (17:12) : “Big things start small.”Kyle quote (18:51): “Talented people do more reps than untalented people. The reps make them talented."What has us excited or intrigued:Josh:-Don't fall into the trap of mourning a life you can still live.-It's never too late.Kyle:repetition is key . Steph curry, 500 shots a dayClient shoutout (25:57) : SarahWhere we're at in our journey?:Links Discussed in episode:Weekly questions:Question 1 (02:39) - 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?nutritiontrainingaccountabilityQuestion 2 (27:33) - I've got a family member that's been consistent with the gym, but only cardio machines. How should I explain to them the benefits of strength training?2 main reasons people chose cardio instead of strength:Not sure how to do itNot aware of the benefitsFind a reason to motivate them. what will resonate with them?Main benefits:Stronger Bones, better joint healthHeart HealthFat loss, etcPeople who engage in regular strength training have lower risks of:heart diseasestrokecancerdiabetesfalls and fractures as they age.Question 3 (33:00) - How long should a cut be? And is it better to do it all in one long shot, or do mini cuts?Really depends on how much you have to lose and a ton more variablesThanks 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/

DM “SHRED CHALLENGE” To @ ColossusFitSummary of episode:Listed points:(02:05) Environment = success (What books are you reading, what are your consuming, what are your default habits/ who do you spend time with? Don't let life hijack your brain. Own your mind.You normalize what's around you. Be a small fish in a big pond.(08:07) Whatever you focus on grows - Measure that focus and see even more growth(11:28) You are an athlete - Build your team(13:33) Impossible is nothing to someone who tries.(14:24) Do hard things "Do what's easy, life will be hard. Do what's hard, life will be easy."(15:25) Affirmations - (Today will be a good day, too easy, this will be light, I make good decisions)(19:05) Know what a fit, healthy & happy life is to you then ask yourself “why not 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/

Apply for challenge - DM “SUMMER SPECIAL” to @ colossusfitWelcome 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 boredom eating, get more protein in your diet and cure cravings.Question 1- (01:20) how to get more protein?Josh quote: (17:11) "First we form habits, then they form us. Conquer your bad habits or they will conquer you."Jason quote (18:54): “Act like the person you want to become.”Question 2- (29:32) how to cure cravings?Client shoutout: (25:46) Jess HenryQuestion 3- (34:18) how to stop eating out of boredomThanks 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/

➢ Apply for 1 on 1 coaching- www.colossusfitness.comSummary of episode:The goal of this episode is to go deeper than you eating poorly and not being consistent with the gym .In this episodeListed points:1 (01:27) - You do the same thing over and over expecting different resultsFailing on your meal plan? count macrosSkipping the gym? Hire a trainer/find a workout buddySO many people 3,6,12 months down the road we talk to in the same place, or worse. Because nothing changesSolution: Change up the routine and approach.2 (02:51) - 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.”Solution: Prioritize yourself and remind yourself of the importance of it.You can't pour from an empty cup.3 (05:36) - You don't actually want it bad enoughHardest one for some people to hearYou like the thought of saying you're doing something, but don't actually careSolution: Find your deep why4 (09:05) - You don't have much of a game plan & always wing itIt's hard to stay on track when you don't actually know what you're doing or have a road mapSolution: Get a proper plan5 (11:13) - The people around you sabotage youSolution: Level up your circle”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.”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/

➢ Message “Summer Challenge” to apply for guaranteed results and learn more.➢ Follow me on Instagram- https://www.instagram.com/colossusfit/?hl=enWelcome 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 hormone tips, how to shape your thighs and meet likeminded people.Josh quote (11:40): “Either you run the day, or the day runs you.”Kyle quote (16:16): “Soon you're going to look back on this period of life and be so glad that you never gave up.”What has us excited or intrigued:-Client shoutout: (21:40) SavannahWeekly questions:(00:38) Hi guys! I'm really struggling with my upper thighs…I train them basically every day and I'm building muscle, but the fat in the inner thighs is so stubborn any tips on lifestyle changes or exercises?(24;01) Dasha- I noticed you and Josh are around a lot of fit people, how do you find those people?- become the type of person - you'll naturally attract them(35:29) I always hear different things about how to improve hormone levels, 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/

➢ Starbucks giveaway- https://www.instagram.com/p/DHreBt8RSdF/➢ Message me "SUMMER SHRED CHALLENGE" to IG @ColossusFitSummary of episode:Listed points:(01:22) Keep your promises to yourself/ build character Be fit? Workout Lean? Eat clean. Rich? Do the work? Don't quit too soon(02:43) Be militant with what time you wake up at. - Any successful person has a time they get up at and they stick at it. Usually earlier.(05:26) Master one action every 90 days - What you focus on grows(06:37) Embrace the suck to make new habits(08:11) Set consistent study time - make sure you are growing and learning. Don't just do it once, do it consistently. 10 pages every day/ podcast on the way to work, music on the way home etc.(09:38) Summer activities(11:15) Set Fewer GoalsMore isn't better...better is better. Do less, but do it better.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/#fitness #summer #healthy

➢ Apply for my coaching: https://www.colossusfitness.com/➢ Follow us on Instagram - https://www.instagram.com/colossusfit/?hl=enWelcome 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 correct uneven muscle groups, develop a consistent gym & nutrition routine and improve your deadlift.“If you think the price of winning is too high, wait till you get the bill for regret.”Question 1- (00:25) How/ what should I do about uneven body parts?Kyle quote: (12:59) “you didn't come this far to only come this far.”Josh quote: (15:37) "One more."What has us excited or intrigued:Client shoutout: (22:32) TaylerWhere we're at in our journey?:Links Discussed in episode:Weekly questions:Question 2- (26:36) How do I get into a good fitness routine. I'm so all or nothing.Question 3- (32:16) Good morning Coach Josh and Coach Kyle! I wanted to ask a quick question. So about 1-2 months ago I hit a 1 rep max of 345 on deadlift. Now it seems that I've hit a brick wall and 315 isnt even moving that good. I'm struggling to get the weight up consistently and I'm confused why? My diet has gotten better since my 1RM, my other PRs are making good progress, and my workouts have been going smoothly. Do have any advice on what I could try to get through this brick wall or any idea of why this is happening?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/

Apply to work with me to get your dream physique, guaranteed: TYPEFORMSummary of episode: In today's episode I'm*Number 10 honestly is my secret so don't miss thatListed points:1 (01:09) - No “off days” / active recovery instead2 (03:08) - Investment in their healthLevels to thisBasic level, getting a good gym membership, , basic supplements and good foodNext level: Nicer gym gear, higher level gyms, fitness trackers, paying more for healthier options when eating out, trainers and coachesTHE BEST INVESTMENTS PRODUCE RETURNS3 (08:32) - Track progress4 (10:13) - Not just doing what you feel like (Plan ahead, set boundaries and aim to win most days)5 (12:56) - Think long term and practice delayed gratification6 (14:10) - Hydration as a priority7 (14:54) - Do a little more - abs, less deserts, log accurately8 (16:22) - Limiting processed foods9 (17:33)- Optimization of sleep10 (18:31)- Avoiding all or nothing mentalities and making fitness a lifestyleThis changed everything for me. When I started I was hot and cold.Instead I made it a lifestyleLimit extremes (Excessive overeating, guilting yourself etc, any setback is just that and the journey continues)Making the gym something I did consistently without the need for perfection. Deload/unload weeks when necessaryChoosing to always make healthy decisions(The more you do it the more common place it becomes and you elevate your standard)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/

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 gut health, detach emotional value from the scale and the biggest gym mistakes.Question 1 (00:27) - How to improve gut health? I always hear people talking about it online, but not sure where to start.Josh quote (10:22) : “If you fake bravery when you're scared, that is bravery. Motivation is the same way. If you fake motivation when you aren't indeed motivated, you doing the thing is motivation.” Power of disciplineKyle quote (13:57) : “Don't sweat the small stuff...and it's all small stuff. ... when you let go of your expectations, when you accept life as it is, you're free. To hold on is to be serious and uptight. To let go is to lighten up.”Client shoutout (20:47) : LaurenQuestion 2 (23:22) - How do you learn to detach emotional value from the number on the scale?Question 3 (30:46) - After being in the gym for so many years, what are some of the biggest common mistakes you see?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/#guthealth #nutrition #fitness #motivation

➢ Apply for coaching to get in the best shape of your life- https://contact146591.typeform.com/to/awNh2pi3Summary of episode:In this episode we're going to walk you through how to get and stay motivated.These tips will especially be helpful for you if you feel like you need an extra little boost here and there.This episode is a mix of short and long term fixes that should be able to help you out.Listed points:1 (01:14) - Find your whyReflect on your values and prioritiesAsk yourself deep questionsVisualize your future self2 (02:49) - Ask yourself what daily actions actually motivate and demotivate youwhat doesn't? Scrolling, tvwhat does? - a run, a walk, affirmations etcUnderstand your motivation patterns & lean into it**-- when do you perform the best?3 (07:07) - **Clear and actionable goalsIt's hard to be motivated when you don't even know what you're working towardsReward yourselfCelebrate small winsTrack your progress4 (08:30) - Motivational videos/this podWatch “no excuses” motivation video every morning5 (10:20) - Get used to doing it anywaysAction leads to motivation. Motivation shouldn't lead to action6 (11:37)- Lean into a caffeine boost7 (13:13) - Fix your circle-How can you surround yourself with a circle of people that motivate you?-Fill out the application to show you how we can helpThanks 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/

➢ DM “EARLY ACCESS” to @ ColossusFit to learn how I can help you lose fat without dieting- early access pricing for the challenge➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=enWelcome 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, stop muscle soreness and avoid FOMO in fitness.Question 1 (00:24) - How would you recommend going about losing fat, without dieting? Any time I try to diet, I find I can't stick to it and end up going backwards.Josh quote (09:51) : "Spend a handful of hours a day going fast. Crush a gym session. Do deep work on a project you care about. Spend the rest of the day going slow. Take walks. Read books. Get a long dinner with friends. Either way, avoid the anxious middle where you never truly relax or truly move forward." - Charles millerKyle quote (11:39) : "Your body is your temple. Treat it with respect and it will reward you with a lifetime of health and happiness."What has us excited or intriguedClient shoutout (18:46): SpencerQuestion 2 (21:37)- How do you deal with and prevent DOM'S (delayed onset muscle soreness)?Question 3 (27:35) - I'm quite health conscious and I find sometimes I feel like I'm missing out on experiences with others. How would you work around the feeling that you're missing out?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/#fitness #fatloss #podcast #weightloss

DM my personal instagram @ Colossusfit on instagram “TRAINING HACKS” to get my seven training hacks cheat sheet to add more muscle and up your intensity in the gym.Summary of episode:In today's episode I share with you seven high level nutrition secrets that I give to my paying clients to get lean and jacked.Listed points:1 (01:12) - Protein & Calorie goalsFocusing on what matters - these are the physique moversCarbs and fats pretty interchangeable within reason2 (03:24) - Track data and analyze that data!-MFP, spreadsheet3 (07:56) - Fiber goalsPromotes gut healthaids with digestionprevents digestive disorders like ibsregulates blood pressurelowers cholesterolincreases satietyreduces the risk of certain cancersimproves skin health.25 ish grams for women and 35 for men4 (10:55) - Schedule and system of eating that works for you*IF YOU'RE LIKING THIS EPISODE AND WANT ACCESS TO A RESOURCE WHERE I SHARE THE 7 High Level Training Hacks I Use To Keep My Paying Clients Jacked And Lean, DM ME “TRAINING HACKS” AND I WILL SHARE THAT WITH YOU FREE.5 (12:59) - Understanding of food densityNutrient density: This refers to how many nutrients (vitamins, minerals, fiber, etc.) are packed into a given amount of food. Foods that are nutrient-dense provide the body with more nutrients per calorie. For example, leafy greens, fruits, nuts, and whole grains are nutrient-dense.Empty calories: These foods may satisfy hunger, but they lack the vitamins, minerals, and other nutrients your body needs to function optimally, potentially leading to nutrient deficiencies.It's easy to win with more dense healthy foods.Think about shopping at a budget grocery store aldi, no frills vs a whole foods. Your dollar goes further just like your calorie goes further with healthy foods. You can still make it work with empty calories but it is much harder.6 (14:48) - Plan for fun things and enjoy them guilt free7 (17:47) - Accountability and it's power*IF YOU'RE LIKING THIS EPISODE AND WANT ACCESS TO A RESOURCE WHERE I SHARE THE 7 High Level Training Hacks I Use To Keep My Paying Clients Jacked And Lean, DM ME “TRAINING HACKS” AND I WILL SHARE THAT WITH YOU FREE.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/

➢ DM “JOSH” work with me personally to @ ColossusFit➢ Follow me on Instagram- https://www.instagram.com/colossusfit/?hl=enWelcome 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 flexbility, how many sets per workout is best and what to eat before a workout.Josh quote (14:03) : “Great things never come from comfort zones.” – AnonymousKyle quote (11:41) : “Some people have a problem for every solution.”Client shoutout (20:30) : Brooke Weekly questions:Question 1 (01:50) - What is the optimal amount of exercises per workout? I have heard so many different things.Question 2 (24:33) - What is best to eat before a workout?Question 3 (31:47) - How can I improve my flexibility?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/

➢ DM “FIT BOD” to @ ColossusFit to learn how to ditch the dad bad once and for allSummary of episode:So many people will say your metabolism goes down and once you reach a certain age, it becomes impossible. This isn't true at all!Listed points:1 (02:29) - **Aim to eat only real food**Avoid ultra processed foods that are created in a laboratoryWhy avoid? Not that they're unhealthy- they're designed to make you overeat2 (06:18) - **Lift weights**Don't focus on just burning a million calories and sweatingFocus on improving strength- best way to see if you're moving in the right directionStrength>muscle gain>Better ability to burn bodyfat3 (04:23) - Cut out the boozeleads to worse eating decisionsWorse sleep from itinsane amount of other downsides down the road, liver issues, heart problems, etc4 (08:29) -  Stop the excusesKeep a consistent, accurate log of calorie intakeEat protein & veggies firstMake nutritional health a priorityBuild better habtis5. (11:11) - **Check hormones**Start with the journey first by making better decisions (often regulates hormones)Check to see if off with test, cortisol isn't looking great, insulin sensitivity, blood tests etcMost people will have no issues6 (12:35) - Add in some daily cardioWalkingSome sort of mens leauge7 (14:19) - **Get consistent good sleep**Make it a priorityBed same time, wake up same time- this takes care of 70% of peoples sleep issuesTerrible sleep into a workout increases risk of injuries.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/

➢ DM “SUMMER READY” to @ ColossusFitWe are just about 3 months away until summer, it's time to start locking in.If you're looking to get guaranteed results and get ready for summer, now is the time to get started.➢ Message me "Recipe guide" to IG @ColossusFit and I'll have it sent right over to you.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 beach body ready for a vacation, best high protein breakfasts and the health benefits of walking after a meal.Josh quote (13:31): "Success is the sum of small efforts, repeated day in and day out." – Robert CollierKyle quote (17:25): “What's stopping you?Are you too tired? Didn't get enough sleep?Don't have enough energy?Don't have enough time?Is that what's stopping you right now?Or is the thing that's stopping you…. you?”Client shoutout: Susan WQuestion 1 (01:18) - If you had 8 weeks before going on an Island Vacation, what would you do daily regarding diet/exercise to look the best that you possibly could in such a short amount of time?Question 2 (22:55) - What are some good high protein breakfast options? I've just been having eggs with egg whites lately and am looking for better options.Question 3 (30:51) - I've heard the guys talk about how walking after a meal is good for you. What type of health benefits can you expect to experience from it?We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

DM “FAT LOSS” to @ ColossusfitSummary of episode: In today's episode we cover why you aren't able to lose fat and the truth as to why you aren't in the caloric deficit you think you are. Avoid these mistakes to make fat loss easier and more consistent.Listed points:Countless times I've heard “dieting doesn't work” I'm in a caloric deficit but can't lose weight.This isn't possible. This episode is made to call you out on your excuses and help you actually lose weight.Simple calculators are lying to you. It's more complex and more simple.-TDEE Calculators-Fitness trackers-3500 calories to burn a pound of fatHow I make sure my clients lose fat: Tracking Not just tracking but tracking well Consistency Adjusting calories as necessary to maintain courseThanks 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/

➢ DM “Fat loss” to @‌colossusfitWelcome 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 overcome major and minor setbacks, If fruit makes you fat & if sweating means fat loss.Kyle quote (11:46) : “Don't let leg day be a burden, let it be a challenge you conquer”Question 1 (00:35) - How can I overcome a ACL tear? This feels hopeless.Josh quote (13:46) : "The clock is ticking, are you becoming the person you want to be?"What has us excited or intrigued:Client shoutout (20:20): JosieWeekly questions:Question 2 (25:01) - Does fruit make you fat? I overheard a trainer telling his client you shouldn't eat any fruit?Question 3 (29:38) - I never sweat during my workout, but my workout partner is always drenched. Am I doing something wrong?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/

➢Apply for 1 on 1 coaching: https://colossusfitness.com/In this video we go over 7 horrible habits that are secretly ruining your life.These are things that you likely won't notice day to day, but can make a huge difference on your journey long term.Time stamps:1 (00:35) - Immediately checking social media when you wake up this causes anxiety and interrupts your natural wake-up don't go in your phone for at least an hour after2 (01:46) - Using TV/videos as background noise constantly this trains your brain to require dopamine at all times normalise silent times to let your brain relax and unwind3 (04:24) - Saying yes to things to people please this is sapping all of your mental energy normalise saying 'no' to things that you don't want to do4 (05:15) - Living in "someday" mode rather than taking action procrastination is killing your potential build the habit of starting things right away5 (07:16) - Only spending time with those that leave you feeling comfortable6 (09:21) - Mindlessly scrolling in bed this will mess up your sleep because of the blue light make your bed a 'phone free zone', read instead7 (10:26) - Avoiding trying out of fear of failure don't be afraid to fail- instead, actively seek it out every failure means that you're closer to successThanks 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/

Starbucks giveaway on our instagram: Instagram giveaway➢DM “Body Recomp” to @ colossusfit➢ Get our fast food guide free-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 (08:46) : “You're not here to check a box, you're here to make a difference.” - Gregg PlitKyle quote (11:32) : “The more you pay, the more you pay attention.”What has us excited or intrigued:“Everyone says discipline is so important but no one will tell you why.I'll tell you why, it's the strongest form of self love. It's ignoring something you want right now for something better later on.Discipline reveals the commitment you have to your dreams.The future you is depending on the current you to keep the promises you made to yourself yesterday.”Client shoutout (19:35) : Mike F49 years old230 - 210 lbs-Down 6.5" off waist-Stronger, more muscular, leaner, more energetic, down a few sizes in all clothesWeekly questions:(00:29) How can i lose fat and gain muscle at the same time?(20:43) How do you track your food when eating out?(29:54) Few months away until my baby comes! Any tips for the early stages with the baby?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

Starbucks gift card giveaway - https://www.instagram.com/p/DF5xL7mRD6E/?hl=enSummary of episode:Listed points:(01:00) Not hydrating enough(03:24) Snacking (OR switch to vegetables and protein)(05:11) Not eating Whole foods -foods that are either not processed at all, or processed minimally. -Examples include whole grains, legumes, fresh fruits and vegetables.(06:20) Not enough protein - 1 gram per lb of your goal weight in protein(07:47) If eating out, learn how to do it properly-Burrito bowls, subs, logging ingredients 1 by 1 etc(08:47) Not logging - Keep a daily log of the # of calories entering your body & pre-log(09:56) Eating 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

➢ IF YOU WANT TO EAT WITHOUT RESTRICTIONS- Head to our website www.colosssusfitness.com to apply and learn more➢ LEAVE A REVIEW!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 curve cravings, the worst fitness advice and best muscle gain exercises.Question 1 (00:56) - What are the best exercises that changed your physique the most visually?Kyle quote (13:09) : “The secret is there is no secret.Consistency over intensity.Progress over perfection.Fundamentals over fads.Over and over again.”Josh quote (23:39): "Nothing in life is to be feared, it is only to be understood. Now is the time to understand more, so that we may fear less." - Marie CurieWhat has us excited or intrigued:Client shoutout (27:32) : Highlight of past big transformationsQuestion 2 (30:18) - What's the worst fitness advice you've been given?Question 3 (39:26) - How to deal with cravings? I seem to give in every night and go overboard.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

➢Check out our website to learn more www.colossusfitness.comSummary of episode: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 (00:35) - Highly Processed Junk Foods Chips, snacks, candy, etcLoaded with unhealthy fats (like trans fats), sugar, and artificial additives, which can contribute to obesity, heart disease diabetes, etc2 (04:41) - AlcoholHigh blood pressure, heart disease, stroke, liver disease, and digestive problems3 (07:14) - Refined CarbsWhite bread, pastries, white pasta, most baked goodsRefined carbs are stripped of fiber and nutrients, leading to rapid spikes in blood sugar and insulin levels, which can increase your risk of developing diabetes and heart disease over time.4 (10:51) - Sugary drinks.refined sugar. Starbucks drinks, pop, juices, & so much moreweight gain, obesity, type 2 diabetes, tooth decay and cavities5 (13:46) - Fast food in generalfried chicken, fries, fatty burgers,fried fish sandwichesMost of it is just garbage, and the average person gets the most unhealthy as it's more temptingWhile quick and easy, fast food is generally full of processed ingredients, unhealthy fats, high sodium, and very little in terms of essential nutrients. It's designed for convenience but not for health.6 (16:05) - Frozen and instant mealsExamples- Frozen pizza, TV dinners, instant ramen noodlesReason- very little nutritional value, loaded with refined grains, unhealthy fats, and high sodium content. Even though they're convenient, they're not doing anything for your body in terms of real nourishment.Of course, it's all about balance—no need to completely eliminate any one food, but understanding what can be harmful in excess is key to making healthier choices.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

➢ DM “Metabolism” to IG @ ColossusFit for exclusive 1 on 1 coaching➢Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=enWelcome 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 metabolism, stop self sabotaging and make progress without being able to increase weights.Question 1 (00:22) - I have a slow metabolism and can't lose weight no matter what I seem to do. Is there a fix for this or am I doomed?Kyle quote (09:03): “What seems impossible today will one day become your warm-up.” — Anonymous(Growth is gradual, and what once felt hard will eventually feel like second nature.)Josh quote (10:58): "Alone we can do so little; together we can do so much." - Helen KellerClient shoutout (18:45): 30-Day Challenge TransformationsQuestion 2 (19:37) - I find I keep letting myself slip up and self sabatoge. Anytime I start to see change, I end up finding a way to go backwards. Any tips on how to navigate this?Question 3 (27:23) -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

Summary of episode: In today's episode we are going to share the most dangerous exercises in the gym. We also share whether you should avoid them or try alternate solutions to make sure you stay injury free.Listed points:(00:20) Upright rows(02:26) Suicide grip bench press(04:27) Deadlifts(07:00) Skullcrushers(09:58) Behind the head lat pulldownGeneral rule of thumb any behind the head movement not usually worth it/ behind the head shoulder pressOnly people with very mobile shoulder joints can keep their spines straight enough to do this exercise properly. And if the bar hits the back of the neck, it could injure cervical vertebrae.Any overuse of momentumThanks 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

➢ Message "Fat loss" to IG @ColossusFit to lose 25-100lbs (4 spots)➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en➢ Book recommendation- "No Excuses" by Brian TracyWelcome 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 someone is on steroids, the best time to stretch, and thoughts on steroid usage.Question 1 (00:22) - I've always been curious if the biggest people in the gym are on steroids. How do you know?Kyle quote (10:26) : “Your mind has to be stronger than your feelings.”Josh quote (12:01) : "Nutrition is 150 percent of the bodybuilding formula. It's that important." - Ronnie ColemanWhat has us excited or intrigued:(17:30) - Client shoutout: Ryan SQuestion 2 (21:16) - What are your thoughts on steroid usage?Question 3 (30:05) - What is the best time to stretch and build a stretching routine?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

Website: www.colossusfitness.comSummary of episode: In today's episode we go over how you can build a rock solid daily routine for more day to day success so you can get to your goals faster.Listed points:(01:15) 3 daily wins 1. A physical win: Walking, running, lifting, swimming 2. A mental win: Reading, writing, creating learning 3. A spiritual win: Praying, meditating, studying, growing(05:03) Reflect - You will be stronger if you're honest with yourself. Stop going through the same cycles and failing. You need change.(06:36) Schedule in priorities - be realistic(07:57) Make difficult decisions as easy as possible (Pre log, prep, meal prep, trainer, gym schedule, coach)(10:41) Momentum carries, win your morning(11:47) Time audit: Remove as much junk from your day and free up time. For a week write down everything that you do.(14:02) Use your nights to separate yourself(15:04) Reflect on your goals to focus youThanks 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

➢ Free form guide: https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7&si=G69bXBeS_KwTUOng➢ Coaching website: www.colossusfitness.com➢ Follow us on Instagram - https://www.instagram.com/colossusfit/?hl=enWelcome 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 more expensive gyms are better, best workout time for fat loss & benefits to recording your workout.Question 1 (00:24) - I'm looking to sign up at a gym and one is $10/m and another is $200/m. Will I see more results at the $10/m gym?Josh quote (13:46): "Always remember that your present situation is not your final destination. The best is yet to come."Kyle quote (11:27): “Whether we think we can or can't, we're right.”What has us excited or intrigued:Client shoutout: Vicky w/ coach KristaQuestion 2 (24:12) - when is the best time to workout for fat loss?Question 3 (26:52) - Why do so many people film all their sets at the gym, what are your thoughts on this? (People also get mad and say use the mirrors for a reason)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

Today we're going to give you a blueprint from start to finish of what it takes to transform and get in shape forever.Listed points:5 step processTime to cut the noise and let's focus on what really matters.1 (00:57) - Pick a specific type or diet/way of eating and stick to it for at least 90 days-remember whatever you choose, energy balance is what matters most in change2 (03:41) - Some form of a exercise you're going to consistently do-if you have a crazy routine you'll never do, it's not going to work3 (07:54) - 8k+ steps a day4 (10:23) - Stress management, sleep and other lifestyle factors5 (13:02) - Accountability in some way or another-“once you lose accountability, you become weak.”-MyFitnessPal can be a form of accountability-having a workout partner also-Having a coach is the ultimate formThanks 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

➢ DM “FREE CHALLENGE” to IG @COLOSSUSFIT➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=enWelcome 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 2025, how to get better results in the gym and increase your bench press.(02:50) - Question 1 - I've been looking into which diet I should start up and have been confused by how many there actually are. Any suggestions on where to start?(13:34) - Josh quote: “Don t attribute to malice what can be attributed to ignorance.” - Hanlon's razor(15:30) - Kyle quote: “What you don't change, you choose.”Client shoutout: RichelleQuestion 2 (24:46) - I hate calling myself out like this but I find I go to the gym to just show up and say I was there. Anything specific you'd recommend to help me actually see progress if I'm consistently showing up?Question 3 (30:29) - what are some ways to increase my bench press? I've seen you guys doing 300+lbs quite consistently.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

➢ Dm “Limitless” on IG @ ColossusFit to apply for 1 on 1 discounted coaching.➢Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=enSummary of episode:1 (00:38)- Eat for energyEat like garbage, feel like garbageHow do specific foods make you feel?2 (03:00)- Establish a solid, consistent exercise routine-Exercising will always give you energy despite what you may think3 (05:23) - Ask yourself, what energizes you/ SET SOME BIG GOALS!!!“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.”Write an action list of what makes4 (07:46) - Take small energy boosting breaks when necessary5 (10:03)- 10/3/2/1/0 sleep optimizationCut out caffeine 10 hours before bed. Don't eat or drink alcohol 3 hours before bed. Stop working 2 hours before bed. Get away from your screens 1 hours before bed.6 (12:44) - Avoid Energy DrainersReduce Negative Inputs: Limit exposure to negative media, stressful people, or toxic environments that can drain your mental and emotional energy.7 (14:00) - Optimize Your EnvironmentNatural Light: Sunlight exposure helps regulate your circadian rhythm and boosts mood, making you feel more alert.Declutter Your Space: A clean, organized space can promote a clearer mind and increase mental energy.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

➢ DM “SKINNY FAT” to our IG @ ColossusFit➢ Follow us on Instagram - https://www.instagram.com/colossusfit/?hl=enWelcome 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 highest ROI resolutions, how to get rid of skinny fat & best fat loss supplements.(00:25) - Question 1 - Highest ROI resolutions you've made for lasting results?(12:48) - Josh quote: “You can't grow muscle without pain. You can't find wisdom without failure. You can't build confidence without looking foolish and embarrassing yourself. All growth has an inherent sacrifice to it.”Kyle quote: “If it was easy, everyone would be doing it.”What has us excited or intrigued:Client shoutout (20:29): Jess w/ coach JasonQuestion 2 (22:31) - I've noticed that I've got really skinny arms, but my belly sticks out a lot. Would you start by trying to focus on “bulking” or “cutting” first with a “skinny-fat” body?Question 3 (28:57) - Best fat loss supps? I'm looking to buy some for the new yearThanks 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

DM “New Year Challenge” for last chance entry into our 30 day challenge!Summary of episode:Listed points:(00:39) Control yourself long enough to do what must be done. Stop living your life doing what you “feel” like doing. Live in line with how you WISH you lived, not how you want to live in the moment.(03:21) Break bad daily habits - Starbucks orders, over caffeinating, doomsday scrolling in the morning/night.(06:48) Cook more. Limit eating out. (09:07) Selling yourself short in the gym - aiming for 2 reps shy, might be 4 shy.(10:56) Have things you're looking forward to, that inspire you to actually grow. Avoid living a groundhog day.(12:28) Get some REAL accountability. High chance most people have no one willing to call them out.(14:36) See things through - stop setting goals and failing them. 100 people walk the path, very few see it through. Start seeing things through. Figure things out. Accept failure.(16:30) Focus on proper habit creation.(18:13) Start in January.Start in your 40s.Start on Friday.Start at 5 pm.Start on 31st.Start late.Start.(18:26) Stick to the basics.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

➢ DM “Challenge” to @ ColossusfitThousands of dollars in prizes for our 30-day new year challenge. Top prize of airpods max, gift cards, t shirts and more! Prizes for the top 3 transformations.➢ Last myth bust Monday video- https://www.youtube.com/watch?v=7UbHeTPfTpM&t=36sWelcome 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......(02:05)- Question 1  - With new years right around the corner, how do you set new routines, goals and habits and actually see them through?Josh quote: “Do the best you can until you know better. Then when you know better, do better.” - Maya Angelou(15:32) - Kyle quote: “You don't get what you wish for, you get what you work for. “What has us excited or intrigued(26:39) - Client shoutout : Jorge(29:16) - Question 2  - How would you get someone who is 20ish percent body fat a six pack in 30 days?(35: 26) - Question 3 - What are diet myths that you see people believing that aren't true?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

Coaching: www.colossusfitness.comSummary of episode: In today's video I'm going to share with you what I've learned over 14 years of lifting to workout smarter so you can optimize your time in the gym.Listed points:Utilize goal first trainingDo the movements you need to do, not just what you like to do or what's easierMore good volume is better.Minimize junk volumeSimplify and have order to your workoutsTrack the weights you're usingHve a gy,m buddyUtilize deload weeksThanks 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

➢ NEW YEAR CHALLENGE! DM “New Year challenge” to @ ColossusFit➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en➢ Get our FREE fast food survival guide- https://colossusfitness.lpages.co/ultimate-fast-food-and-restaurant-survival-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 how to improve productivity, best type of creatine and healthy fast food options.(00:52) Question 1- I found it so inspiring that Kyle was still able to get some workouts in, film a podcast and more with a new baby. You guys are so productive, what tips do you have for me to be like this?Josh quote: “Happiness is wanting what you have.”(07:37) Kyle quote- : “Your health account, your bank account, they're the same thing. The more you put in, the more you can take out.” —Jack LaLanne(10:42) What has us excited or intrigued:(14:21) - Client shoutout: Kendra May(14:53)- Question 2- Best type of creatine?(20:16)- Question 3-  I find I struggle with willpower. For example, if I'm in a food court, or driving home. I always have intention to get the healthier option, but end up choosing something unhealthyThanks 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

DM “Body Recomp” to @ Colossusfit on instagram to learn how to lose fat and build muscle today.Summary of episode:Listed points:1 (00:50) - Inaccurate tracking - there's not such thing as your body being “resistant” to a deficit.-Calorie Underestimation: You might be underestimating how many calories you consume. Measuring portion sizes and using a food scale can help. Neglecting Extras: Don't forget to account for snacks, drinks, and cooking oils, as these can add up quickly.2 (03:26) - Overestimating calories burned- you feel the need to eat all the cals back3 (06:18) - Coach - real results need real commitment4 (08:09) - Cheat meals / blowing it on weekends5 (12:20) - Bites, licks & the small things- Creamer, milk, sauces, etc6 (14:43) - Not properly keeping track of progress- spreadsheet, photos, measurements average weigh-ins. how do you know if it's working or not?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

➢ DM “New Year Challenge” to @ ColossusFit for 1 on 1➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=enWelcome 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 visible abs, how often you should be training abs for a 6 pack & best lifting belt.Question 1- (01:33) How often should you be training abs? Do I need to train abs daily to get a six pack?Josh quote (07:15): "Your mind has to be stronger than your feelings. Your feelings keep you in bed, your mind says get up"Kyle quote (08:45): ‘Self love isn't selfish.”What has us excited or intrigued:Client shoutout (13:52): Hayley TQuestion 2-  (17:00) Hey guys love the pod. Quick question that I'm not sure if it's been asked here. How can I make my abs more visible? I'm pretty lean and have abs but I find I could use more definition in this area. I do train abs twice a week pretty hard doing crunches but am open to other suggestions.Question 3- (24:31) What's the best lifting belt to buy?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

www.colossusfitness.comSummary of episode:Listed points:1 (01:00) - Carbs are bad for you. Fat makes you fat. Sodium is bad. Sugar is bad. (FEAR MONGERING)-if we listen to what people say is bad, we would be eating literally nothing2 (02:09) - You should only eat 100% clean3 (05:13) - 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.4 (06:52) - 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.5 (06:14) - High-protein diets damage kidneys.For people with pre-existing kidney conditions, high protein intake may worsen kidney function6 (08:08) - Eating before bed causes weight gain7 (09:56) - All calories are the same.Reality: Not all calories have the same effect on the body. The source of calories matters significantly. For example, 100 calories from a sugary soda will affect your blood sugar and insulin levels differently than 100 calories from a portion of vegetables or lean protein. Nutrient-dense foods tend to be more filling and provide essential nutrients, while empty-calorie foods (like sweets and junk food) can lead to overconsumption without providing much nutritional value.-The time of day you eat doesn't directly affect weight gain. What matters more is your overall calorie intake, nutrient quality, and portion control.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

➢ DM “lean gains” to IG @ColossusFit for a case study showcasing you how to gain lean muscle without any fat.➢ Share your spotify wrapped on Istagram & tag us @ColossusFitWelcome 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 for fat loss, how to get results without calorie counting & staying fit with a newborn.Question 1 (02:07) - I'm wondering what the best workout is for fat loss? I always see mixed opinions on bodybuilding, crossfit, powerlifting, etc and not sure what approach to take.Josh quote: (14:25) Calm the stomach. Move the body. Rest the mind.Kyle quote: (12:04) "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."What has us excited or intriguedClient shoutout: (19:29) Coach KyleQuestion 2 (23:04) - What advice do you have towards staying fit with a newborn?Question 3 (32:06) - I'm wanting to make progress (specifically fat loss), but not wanting to count calories. Every time I've tried, I can't seem to stick it. Any tips you'd recommend to navigating this?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

Get me as your 1/1 fully custom trainer: https://colossusfitness.com/Summary of episode: In today's episode I am going to give you four quick diet changes to fix 93% of your fat loss problems. These four changes will help you live a fitter, healthier and happier life.Listed points:1- (01:19) Think about gut healthBuzz work for your attentionYes this is important: Incorporate more fermented foods (like yogurt, kefir, sauerkraut, kimchi, and kombucha) and prebiotic-rich foods (like garlic, onions, asparagus, and bananas) into your diet. These foods support the growth of beneficial gut bacteria.Instead even just feed yourself good foods to feel betterIdentify how foods interact with you2- (07:05) Limit high calorie snackingThis is where most damage can be done, by tying emotions with eating is a dangerous game. Switch to bigger mealsGet “healthier snacks” OR break the habit altogetherKeep these snacks out of the house3- (14:03) Track food4- (18:11) Increase protein intake / make protein a priorityThanks 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

➢ DM “Cyber Monday” to @ColossusFit apply for your last chance at discounted 1 on 1 coaching (1 free month added) 4 SPOTS ➢ Strength standards- https://exrx.net/Testing/WeightLifting/StrengthStandards➢ Winter arc Youtube video-  https://www.youtube.com/watch?v=_F5fF0jAUss&t=1723s➢ Free form video series- https://www.youtube.com/watch?v=K5n2vg3oZa4&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 the secret to upping your weights faster, dealing with gym anxiety and how to get motivated to workout. (1:50) - Question 1- I'm having a hard time feeling motivated to up my weights because I am at a point where I am lifting heavy and the weights I am already using feel hard. Any advice here?(11:00) - Josh quote: “If you want it bad enough, you find a way. If you don't want it bad enough, you find an excuse.” - Greg Plit(14:35) - Kyle quote: “If you have an opportunity, why would you only give 80%? Why wouldn't you always give 120%?”What has us excited or intrigued:(20:30) - Client shoutout: Jeff(22:58) Question 2- How to deal with gym anxiety? I don't like going to the center or the gym or using the popular machines because I am newer to my fitness journey. Any tips?(29:50)- Question 3- How do you get motivated to go to the gym when it feels like the last thing you wanna do?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

DM “Black Friday” To @ Colossusfit for our black friday coaching dealSummary of episode: In today's episode I give you the step by step guide on how to be successful in any area of your life. Physical, mental, financial - this podcast will break down what you need to do to achieve success.Listed points:First: Ask yourself, what does success mean to you?Don't live something else's dream.Once you know the destination, figure out, how am I going to get there?There are no secrets to success. It is the rest of preparation, hard work, and learning from failure. - Colin PowelYou can't wish your way to success. We know WHAT to do, next you need to know how to actually implement this consistently in your life.Rely on discipline, framework and consistent schedules, not motivated.Lastly, expand your time frames. Break down massive goals into bite sized pieces.“It hurts but it works.” - It's not always what you do. Sometimes it's what you don't do. What do you need to get rid of?Have tangible accountability towards those goals.Lastly, accept there will never be a place where you've “made it”➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show

➢ DM “Black Friday” to @ ColossusFit for 1 on 1 coaching➢ Free fast food survival 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......(13:07) Josh quote:Rule your mind or it will rule you.The mind is a wonderful servant but a terrible master.Hunger and lashing out at it. Meeting people where they are. Hurt people hurt people. Face of kindness, hockey example.(16:44) Kyle quote: “Stop for a moment and celebrate how far you've come.”“You're one meeting away, one podcast away, etc., from a completely different life”(19:08) What has us excited or intrigued:Every single set and rep matters. Client shoutout: GreciaWhere we're at in our journey?:Links Discussed in episode:Weekly questions: (00:34) Question 1- How do you guys deal with it? Been cutting for 8 weeks and have only lost at most 6 pounds! I'm trying to lose 12-15 more and every pound comes off slower than the last! I lift over 2 hours a day, bike, but otherwise have a sedentary office job.-Make sure you're accurately tracking your macros-Are you consistent with it-Drinking-Increase basic step countTry adding in more steps throughout the day. I switched from 30 minutes of high intensity biking per day to 12K steps per day and it's much less fatiguing and more enjoyable.It's just hunger, friend. This too shall pass.Edit: more veggies! Low cal, high fiber, low density veggies.(24:55) Question 2- What protein snacks do you eat during the day?(32:18) Question 3- What are some exercises to fix my posture?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

➢ DM “BLACK FRIDAY” LAST CHANCE TO IG @ COLOSSUSFITSummary of episode:With Thanksgiving coming up, it's typically the beginning of most peoples fitness downhill journey. Listen to thee tips and don't be the person that consistently struggles.Listed points:(02:35) 1- Set Realistic GoalsRather than aiming for significant weight loss, focus on maintaining your current weight or setting a modest goal (like losing 1-2 pounds a month).This way, you avoid the “all or nothing” mindset that can lead to overindulgence if you slip up.(05:42) 2- Plan Ahead for EventsBefore holiday gatherings, eat a small, balanced snack with protein, fiber, and healthy fat, like Greek yogurt with nuts or a small handful of veggies with hummus. This can prevent overeating once you're there.Choose one or two treats you're really excited about and savor them instead of sampling everything.(09:14) 3- Be Strategic with PortionsTry using a smaller plate, and aim to fill half with vegetables or a salad before adding protein and sides. You'll get a balanced, satisfying meal without going overboard.Focus on eating until you're satisfied, not stuffed, and keep portions of high-calorie foods moderate.(09:58) 4- SEPARATION SEASON! It's a holiday, not holi-month.(10:43) 5- Stay Active, Even in Small WaysMaintain your usual workout routine, even if you have to shorten sessions. Regular activity will help with weight management and keep you feeling good.If formal exercise isn't an option, try short walks after meals, take the stairs, or do bodyweight exercises at home.(11:41) 6- Practice Saying “No” GentlyHoliday gatherings often come with pressure to eat, but it's okay to politely say “No, thank you” if you're not hungry or not interested. People will respect your choices.(12:59) 7- Limit Mindless SnackingTry to eat meals without distractions (like your phone or TV) and take the time to chew and savor each bite.Enjoy your favorite treats but try the “three-bite rule” — take three mindful bites to get the flavor and experience, then step away if you're feeling satisfied.Alternatively, split a dessert with a friend or family member to avoid overindulging.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

➢ DM “Black Friday” to IG @ ColossusFit to apply - Get 25% off AND a free month of 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......(08:24) Josh quote: "Inaction breeds doubt and fear. Action breeds confidence and courage." — Dale Carnegie(10:11) Kyle quote: “Don't sit around waiting forever; it won't happen unless you make it happen.”(14:12) What has us excited or intrigued:-Josh's callout on my nutrition/me not wanting to send my sheet (WE ALL NEED ACCOUNTABILITY)-DEXA SCAN!(12:46) Client shoutout: Ashley SaucierWhere we're at in our journey?:Weekly questions:(01:07) Question 1- I've talked with Coach Jason a bit already about the winter blues up here in Alaska and I have a sunlight simulating alarm clock on the way, but wondering if anyone else has tips and tricks to stay motivated in the colder/darker months? - Gabrielle(19:29) Question 2- What would you say it is your motivation when feeling down, and that could work for others before working out? By the way, Armando rocks - CarlosRapid FIRE questions (quick answers)What's your favorite treat? - when you have extra room in your calorie/macros.Favorite day of the week?Starbucks or Tim Hortons?Favorite pizza topping?Which do you prefer- steam room or dry heat sauna?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