Podcasts about workout podcast

Send us a textReady to unleash your inner geek and warrior spirit? Angelo and Gabe from Hyper Strength Gym join us for a rollercoaster start to Season Three of the Nerd Out and Workout Podcast! After our hiatus, we're back with a bang, exploring everything from the transformation of our podcast studio to Kevin's fitness journey, including his intriguing new Ozempic prescription. Expect a mix of humor and insights as we chat about our upcoming Strongman competition and the whimsical gyms we've encountered worldwide. Ever wonder what it's like to juggle strongman aspirations and fatherhood? Our journey towards the car deadlift carry meets the joys of predicting our children's future heights. We share stories from unique gyms, like the Flintstones-style spot in Tulum, alongside reflections on family moments that matter. Plus, we're building a competitive sports program at Kathleen McDonald High School, diving into the excitement and challenges of high school coaching with youthful athletes Justice and Josiah.From walking challenges to the quirks of social media, our conversations take unexpected turns. Discover the supportive vibes of TikTok versus the snarky comments on Instagram Reels, with a nod to the nostalgia of MySpace. And, let's not ignore the hustle culture we all know too well, with a playful examination of sleep habits and crypto investments. We round things off by discussing weightlifting techniques and future community events like "Boba and Yoga." Tune in, geek out, and work out with us on this wild ride through fitness, family, and fandom!Support the showFollow & Join Us! Free Hyper Strength Discord: https://discord.gg/dAtUd2ytzC Gym @hscgym Host @coachtoloza TikTok Adventures @coachtoloza @irab148 0 Facebook https://www.facebook.com/HSCGYM/ Youtube https://www.youtube.com/c/HyperStrengthConditioning Visit us at hscgym.com Contact us at train@hscgym.com

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

In this episode, I cover 5 essential push exercises to help you build strength in your chest, shoulders, and triceps.From bodyweight dips to the standing overhead press and machine-based exercises, these moves will help you achieve a well-rounded upper body.Plus, I share my free Effortless Eating Guide to make nutrition simple and flexible.Whether you're new to push workouts or looking to optimise your routine, this episode has you covered! 1-2-1 Online Fitness Member Inquiry FormInstagramXThreadsYouTube ChannelArticlesFree Workout PlanFree Fat Loss GuideFree Effortless Eating GuideFree Protein Cheat SheetSubscribe to my Email ListCalorie CalculatorEmail me at leo@kairos.online Warm-up:World's Greatest StretchChilds Pose Main Session:Dips(Why I'm not a fan of dips on the bench)Barbell Overhead PressSingle Arm Dumbbell Chest PressMachine Shoulder PressTricep Cable Extension How to Progressive Overload video Timestamps:(00:11) Introduction: Building Strength with Upper Body Push Exercises(01:57) Bodyweight Push Exercise: Dips for Chest and Triceps(05:21) Compound Shoulder Exercise: Standing Overhead Press(06:26) Grab My Free Effortless Eating Guide: Simplify Your Nutrition(07:12) Unilateral Chest Press: Balance Your Chest Strength(09:19) Machine-Based Shoulder Press: Focus on Shoulder Development(12:04) Tricep Pushdowns: Isolate and Strengthen Your Triceps(13:17) Recap and Final Tips for Your Push Day

In this episode, I discuss 5 great upper-body pull exercises for building a strong, balanced physique.I cover the key moves for developing your back and biceps, from classic chin-ups to incline dumbbell rows.Learn how to execute each exercise with proper form, get tips on warming up, and discover how to balance your workout routine for solid strength gains.Plus, grab my free Effortless Eating guide to catapult your workout progress!Whether you're a beginner or looking to improve your pull day, this episode has something for you. 1-2-1 Online Fitness Member Inquiry FormInstagramXThreadsFacebookTikTokYouTube ChannelArticlesFree Workout PlanFree Fat Loss GuideFree Effortless Eating GuideFree Protein Cheat SheetSubscribe to my Email ListCalorie CalculatorEmail me at leo@kairos.online Warm-up:World's Greatest StretchChilds Pose Main Session:Chin-upsResistance Banded Chin-upsEccentric Chin-upsSingle Arm Dumbbell RowsBatwing RowsRear Delt Dumbbell FlysDumbbell Bicep Curls How to Progressive Overload video Timestamps:(00:11) Introduction: Pull Exercises and Upper Body Strength(01:50) Warming Up: Preparing for Upper Body Pull Day(03:57) Vertical Pull: Chin-Ups for Back and Bicep Development(06:05) Unilateral Pull: Strengthen Each Side with Single-Arm Dumbbell Rows(08:45) Follow Me on Socials: Connect for More Workout Tips(09:27) Horizontal Pull: Build Mid-Back Strength with Chest-Supported Rows(12:19) Shoulder Health: Protect Your Shoulders with Incline Dumbbell Reverse Flys(14:34) Bicep Exercise: Dumbbell Curls for Bigger Arms(16:01) Grab My Free Effortless Eating Meal Planning Guide

HIER geht es zu meinem Online Coaching: https://joiiibyjohanniii.de/ #johannadürr #bodybuilding #podcast #michaelthebox

We're in the depths of winter and the motivation to get up and train when it's cold LACKSSS!  But Tiff's found out some really cool info that might actually help with those winter blues.  LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at bounceforward@novaentertainment.com.au Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallExecutive Producer: Rachael HartEditor: Adrian WaltonManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

Newsletter: https://colossusfitness.lpages.co/motivation-monday-newsletter/Summary of episode: Today's episode is the definitive guide to the supplement creatine. We cover the benefits, risks, dosage, facts and myths in this detailed 20 minute episode. Listed points:What is Creatine? Creatine is a natural substance found in our muscles and in some foods like meat and fish. It's also a popular supplement among athletes and bodybuilders.How Does It Work? When we exercise, our muscles need energy. Creatine helps produce more of a molecule called ATP, which is the main energy source for high-intensity activities like weightlifting and sprinting. By increasing your ATP levels, creatine helps you perform better and for longer periods.Benefits of Creatine:Improved Performance: It enhances your ability to do high-intensity exercise, making it easier to lift heavier weights or sprint faster.Increased Muscle Mass: Creatine helps you gain muscle mass over time by allowing you to train harder and recover faster.Enhanced Recovery: It reduces muscle damage and inflammation, helping you recover quicker between workouts.Supports Brain Health: There's some evidence that creatine can also support cognitive function and brain health.How to Use Creatine:Dosage: 3-5g per day, no need to worry about loading although containers recommend it for some reasonTiming: You can take creatine at any time of day, but some people prefer to take it before or after their workouts.Safety and Side Effects: Creatine is one of the most researched supplements and is considered safe for most people when used correctly. Some might experience minor side effects like stomach cramps or water retention. Always stay hydrated and follow the recommended dosage.Frequently asked questions:Do I need to load creatine?What is the best form of creatine?Natural sources of creatine? Beef 4.5 per KG / Chicken 3.4 g /kgWhat happens when you stop taking creatine? Best time to take creatine?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.

Become my next transformation - www.colossusfitness.comSummary of episode: In today's episode we go over eight guaranteed steps to help you improve your mental health. This was inspired from a question I got about what I personally do to keep a positive mental space and I am excited to share my tips with you. Enjoy. “Discipline is the strongest form of self-love.1- Sleep well2- Have a positive outlook. Don't stress over small things3- Set goals. The more you have to look forward to, the more fired up you'll be.4- Do hard things5- Have good friends and relationships6- Eat well7- Train hard/exercise. Just 30 minutes of walking every day can boost your mood and improve your health.8- Practice Gratitude/JournalListed points:Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the Show.

➢ 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 follow2- No restrictions3- You learn a lot4- You can enjoy life significantly more5- Helps you keep weight off LONG-term & simply works.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.

Apply for coaching: https://colossusfitness.com/Summary of episode: In today's episode I share the biggest mistakes you're making in the gym that are killing your progress. Listed points:Worst Mistakes: - Mindset of “burning calories”- Compound example of my workouts- Doing “fun” activities-Classes to avoid lifting weights-Copying other people's workouts-Why you need a custom routine-Switching up workouts too often-Avoiding hard movements-Caring what other people think-Being inconsistent-Set time in calendar-Arnold is your training buddy-Being on your phone-Doing a weight that's “good enough”-Why going to failure has its place-Not upping your weightsThanks 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.

Apply to my 1/1 coaching program with guaranteed results here: https://colossusfitness.com/Summary of episode: In today's episode we give you 10 tips to live a fitter, healthier and happier life. Listed points:Don't wish it was easier, make yourself better.If you don't like how things are, change. Take the first step, you aren't a tree. “The worst thing one can do is not to try, to be aware of what one wants and not give in to it, to spend years in silent hurt wondering if something could have materialized – never knowing.”Read more“Learn how to be happy with what you have while you pursue all that you want.”Speak as if you know what you're talking about. Listen as if you don't. Act as a way to find out.”Plan - I find it fascinating that most people plan their vacations with better care than they plan their lives.Your personal philosophy is the greatest determining factor in how your life works out.Motivation is what gets you started. Habit is what keeps you going.Either you run the day or the day runs you.Happiness is not something you postpone for the future; it is something you design for the present.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:Listed points:Protein is 4 calories per gram. So even with a “high” protein goal like mine of 200  grams of protein, that's only 800 calories.Zooming out can be helpful here, same with a 1 hour workout only being 4% of your total day.Zoom out, break it down into goals and snacks (I.E 5 Meals 40g / ish each)Tips: -Start by getting ahead-Have high protein foods at home readily available-Pre-logging-Change your attitude - accept you may have to make some sacrifices-Start with the protein which is more satisfying / filling/ then move into other foods-Josh's top protein options-Kyle's top protein options 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 www.colossusfitness.com to learn more, and fill out the form for coaching!Summary of episode: In today's episode I share with you how to create a perfect workout structure for maximum gains. Listed points:1- Prepare the mind (motivational video, know your workouts etc)2- Quick cardio warmup3- Dynamic stretches/mobility movements (few mins)4- Compound movements- work up to the working weight5- Accessory movements6- CooldownThanks 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 “Summer Special” to @ ColossusFit on instagramLearn more about coaching: https://colossusfitness.com/Summary of episode: In today's episode we are giving six surefire steps to help you achieve your dream summer body.Listed points:1- Set goals2- To get leaner you need to be in a deficit3- Increase activity4- Set a new identify for yourself5- Start taking action now and go all in6- Have things to look forward to and to motivate 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

➢ DM us “fat loss” to apply for coaching and get the results you deserve. -3 spotsSummary of episode:Sit back, relax and enjoy this fun episode about our journey through fitness and how the industry has changed for the better and the worse over the last 15 or so years. Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show

 St Patsy Party -  lots O'stuff to party your retro Azzzz off! 70s disco R&B, Club, retro*** 3/23 update - Track list added*** the night time - pretty poison give it to me - rick james beds are burning - midnight oil i should be so lucky - kylie le freak - chic miss you much - janet play that funky music - wild cherry der kommissar - falco everybody - madonna (uk remixed) nasty girl - vanity 6  boogie nights - heatwave last train to london - e.l.o. dance to the music - sly and family stone on broadway - george benson (nu disco mix) lovely one - the jacksons flamethrower - j geils 1999 - prince  our house - madness shiny happy people - r.e.m. i touch myself - divinyls  hot stuff donna true faith - new order victim of love - erasure the beat goes on - orbitz Xanadu - olivia and elo spanish eddie - laura brannigan rasputin - boney m cant get enough of you baby - the colourfield our lips are sealed - the go-go's

Learn more about our online coaching to get your guaranteed results: https://colossusfitness.com/Summary of episode:You work hard all week. Do everything right. Great nutrition, bank all your workouts, get good sleep, then the weekend comes and everything to goes belly up.Here are four steps to stop that from happening.Listed points:1. Change your mindset2. Get ahead Early3. Fail to plan - Plan to fail4. Remember your goalsThanks 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

Jasons Instagram @ Wilkinsontraining DM us “transformation” if youre looking to work with us and have coach Jason by your side.Jason is Josh's brother and one of the incredible coaches on our team. He has helped so many amazing people in our program. Some have even lost up to 120lbs which is awesome. In today's episode we have him answer some questions on how to see more results in your fitness journey. Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show

➢ Check out our website to get the results you deserve www.colossusfitness.comIn this episode we work through some of most common pet peeves that many gym-goers share. This is a laid back episode that I'm sure you can all relate to, and maybe even learn from.It really isn't rocket science, and you'll notice the biggest underlying theme here is respect and knowing you're not the only one there.Listed points:Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show

DM "Help" To lose fat and gain muscle and see faster results than ever before with our 1/1 online fitness coaching Summary of episode: In today's episode we give you seven tips to stay on track while on vacation. It's no doubt that it's hard staying on track while travelling, on vacation, etc.In this case we're specifically referencing things we did to stay on track and succeed while travelling for a few days, having friends up at our air b and b, etc.Obviously these tips aren't for applicable for an all inclusive trip, but can apply to majority of other travels.Listed points:1- Have a plan (think ahead). Pack snacks, plan meals, pre log calories. Plain and simple, go in with a game plan.2- Head to a grocery store as soon as you can and stock up.3- Look for solutions, not excuses. Just because you're traveling doesn't mean you can't get it done.4- Aim to eat bigger healthier meals and limit snacking (unless packed protein snacks)5- Walk as much as you can. Best way to explore different areas.6- Check out the gyms asap. We went to powerhouse right away and got a lift in. Josh got day passes and other cool gyms7- Go in with a positive mindset that you WILL Succeed and can vs “oh I usually fail” or “this is going to be hard i cant do it”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

KEY WORD: DM “New Year” to learn moreSummary of episode:It's that time of year where people will be searching for the best diet to follow, and very likely begin doing things that won't last more than a few days, or a few weeks.There are so many ways to get you to your end goal, and no single right way.Instead of telling you what to eat or what diet to follow, we wanted to share some points for you to think about.Here's what to stay away from:Cutting out all fun foodsExtreme calorie restriction (starving constantly)Going from 1 to 100 (likely won't last)An approach that won't last (keto, meal plan, etc)Quick fixesHere's what to lean into:Long lasting habit challengeEating more proteinKeeping track of calorie intake and make changes as neededMore satiating and whole foodsA diet that allows you to succeed on the toughest daysThanks 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 @Colossusfit to join our new year challenge with over $5000 in prizesSummary of episode: In today's episode we go over the secrets to getting super fit in 2024. Listed points:1- Start executing on your goals now & have BIG goals2- Create a circle that is also fit, healthy & happy3- Have a coach4- Choose fitness when stressed, need to 'escape' or go through tough times5- Plan ahead- gym membership, meal prep service, thursday night volleyball?6- Be willing to sacrifice what you want now for what you can get later. (delayed gratification)7- Look for reasons not excusesThanks 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 “RESULTS“ to @ColossusFit to start your 1/1 coaching journey to achieve your guaranteed transformation! In today's episode we go over 8 common fitness excuses and how to avoid them. Listed points:“You can have results, or excuses, not both.”“Excuses only sound best to those making them.”When you spend time looking for excuses, it's SO easy to find them.It's hard to hear, but no one really cares about excuses. Yes, there will always be factors and reasons, but that's completely different.‌1- “I don't have enough time” or “I'm too busy”If you're close minded, it's just never going to work.What do we prioritize? We will always find ways to make time for everything we prioritize.-all sorts of excuses around being busy.-I have no time. Work is killing me. My kids sports are taking up all my time.Not going to dive into each one specifically, but everyone is busy in their own ways2- “I have no energy to workout/ am always tired”You will 100% begin to have more energy always when you begin to exercise/eat healthy3- “I'll do it later, or at a better time.”No more procrastinating, now is the time."The best time to plant a tree was 20 years ago. The second best time is now."4- “I'm getting too old, everything goes downhill at ___ age”Your mind is a powerful thing.5- “It's all too inconvenient for me”Some people may claim that their gym or workout location is too far away or inconvenient to reach.Or meal prep is too hard and takes to much time.“'If you do not make time for your wellness, you will be forced to make time for your illness'6- “I don't enjoy any of it, I'd rather do other things I like.”Sad reality is that's not how life works, we can't do everything we love 100% of the time.Tips for making it more fun, exciting, etc7- “I just don't know what to do.”So much misinformation out there.Follow the right people, especially on IGLet us take care of you, dm us “results”.8- “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.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show

Coach Jesse is joined by Dr. Andreo Spina for this edition of the Living.Fit Show to discuss the development and principles of his Functional Range Systems approach to training, assessment, and rehabilitation. 0:00 The development of Functional Range Systems and Dr. Spina's background10:57 The importance of assessing internal constraints and a person's functional range of motion 19:19 Applying Dynamic Systems Theory to understand movement emergence20:51 The principle of training specificity rather than generic exercises29:57 Evaluating volume in training and how being specific can reduce unnecessary volume38:38 Applying concepts of force absorption capacity and injury prevention to programming47:45  Discussing different FRS certifications and assessments 57:54 Debunking common misconceptions around concepts like flexibility, mobility, and strength1:09:19 Applying concepts to specific populations like runners, baseball players, martial artists1:13:48 Addressing common paradigms in conditioning and how cardiovascular training can be improvedDr Andreo is a published author, and international speaker on the topics of joint health, human movement, sports performance, and injury management. Dr. Spina's training and manual therapy systems are currently utilized by practitioners world-wide including medical professionals and dozens of professional sports organizations, athletes, and performers in the NBA, NFL, NHL, MLB, MLS, NCAA, UFC, and more.

Check out our website to learn more www.colossusfitness.comIn today's episode we debunk seven fitness and nutrition myths you may very well believe. Listed points:1- Women/men should be training entirely differentPutting this one first cause it's quite interesting.So many think women should be doing higher reps, minimal upper body etcThe main differences won't be the exercises, but the overall frequency. Ex- some women 3 leg days, less chest volume, etcSome men more chest work, 1-2 leg daysBut it shouldn't be a CRAZY difference like some people think2- Eating after 7/8/9pm time causes weight gain.It's not the time of day that matters but the total calories consumed. If you eat more calories than you burn, you can gain weight regardless of when you eat.CHECK OUT OUR WEBSITE3- The more you sweat, the more you burn/the better the workout.Sweating is your body's way of cooling down. It doesn't necessarily correlate with the number of calories burned during a workout.4- Women will bulk up too much from liftingThis myth has discouraged many women from strength training.In reality, it's very challenging for women to bulk up like bodybuilders without specific training and nutrition programs. Strength training can help build lean muscle and improve overall fitness.5- Oatmeal/veggies/cereal/etc is horrible/going to kill you.6- Low-Fat diets are best for weight loss.Healthy fats are important for overall health, and low-fat diets are not necessarily the best approach for weight loss.7- Crunches/other ab exercises are the best way to get abs-Crunches can help strengthen your core, they are not the most effective exercise for achieving visible abs.A combination of a balanced diet, full-body strength training, and cardiovascular exercise is more effective.Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @‌colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show

➢ Dm “Transformation” to our IG @‌ColossusFit - Opened up 3 more spots from this past Monday episode➢ Follow us on Instagram- Instagram (@colossusfit)After being a coach for 8 years now, and helping 3,500+ achieve their dream physique, there's a lot to consider.So often people will tell you that you need to take a new supplement, or try a new diet to succeed, and that's not true at all.What's the difference between someone that sees small changes vs. those that see big changes.Listed points:1- Clear goals w/ something always to work towards-Specific, Measurable, Attainable, Relevant, and Time-bound. (SMART GOALS)-Those that succeed the most, have more to work towards and are last focused on the goals.2- Aim to be better in every single areaHard to hear, but simply starting to workout isn't going to produce long term, big change.Dial in the basics- workouts, nutrition, cardio, recovery,3- Fitness Identity ChangeOverall, your mindset towards fitness just completely changes.Simply becoming a different person that's lifestyle is focused on living a healthy life, will help you be able to do it without thought.Choose the healthy options4- Know your approach. Macros, workouts, cardio days, etc.-Gameplan will help a ton5- AccountabilityYou've heard it before, but it will always be true.Coaches can see around corners, and give you the accountability you need a deserve.6- Create Reel stakesMake it real by committing more than just your word. Donation goal$10k example from Andy ElliotIf it was life or death, would you be able to do it?Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show

➢ DM us “Energy” to @‌colossusfit and we'll help you feel your absolute best day to day, while losing body fat & gaining muscle.Summary of episode:In this episode we go over different ways to naturally increase energy levels. Especially with the change in season, these tips can help. We get so many messages from people who have a lack of energy and we want to help change that.Listed points:1- Aim to do more of what inspires you“You often feel tired, not because you've done too much, but because you've done too little of what sparks a light in you.”2- Get Adequate Sleep/Manage StressAim for 7-9 hours of quality sleep each night.Stick to a consistent sleep schedule by going to bed and waking up at the same time every day.10 hours before bed: No more caffeine. 3 hours before bed: No more food or alcohol. 2 hours before bed: No more work. 1 hour before bed: No more screen time (shut off all phones, TVs and computers). 0: The number of times you hit snooze in the morning.3- Optimize your routine with better habitsInstead of laying in bed for the first 15 mins, aim to get outside right awayInstead of coffee first thing, wait 60-90 minsWake up, lay on the couch, watch tv- gonna train youWhere can do better and improve? Pay attention to this.4- Consistent Exercise-Engage in regular physical activity to improve circulation and enhance overall energy levels.5- Eat a balanced dietA lot of people don't realize, but a poor diet can substantially decrease energy levels.Ex- heavy fast food meal will weigh you down.Lighter, healthy meal will give you energy and leave you feeling greatProtein helps to stabilize blood sugar levels and provides a longer-lasting energy source. Include sources like lean meats, beans, nuts, and tofu.6- Do mid-day energy boost activityWalk7- Spend 15-60 minutes getting inspired each dayAudio booksPodcastsBooksMotivational videos‌Thanks 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 "INJURY FREE" To @Colossusfit on Instagram for a special deal to start your online coaching journey.➢Our form playlist on youtube- How to PROPERLY Standing Calf Raise | Tips & Common MistakesSummary of episode: In today's episode we go over how you can keep a young and fit body forever and avoid injury and decay. This is a must listen to episode. Quote: "the old that is strong does not wither, deep roots are not reached by the frost.”D‌anger areas:-Knees-Shoulders-BackListed points:Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show

DM “Fat loss” to @ Colossusfit on instagram to start your 1/1 coaching journey! Summary of episode: In this episode we cover the overall best diet for long term fat loss.Remember, there is no one way to get to your goal, but there certainly are ways that will get you there more sustainably.*The best diet is the one you can consistently follow.Harder and less sustainable- Keto, juicing, meal plan, etcBit easier & better- Intermittent Fasting, MediterraneanBest- Flexible dietingWhat is flexible dieting?Also known as "if it fits your macros" (IIFYM)The central idea behind flexible dieting is that you can achieve your health and fitness goals by paying attention to the quantity and distribution of these macronutrients in your daily diet while allowing for some flexibility in your food choices.Best way to approach would be 80/20 or 90/10. Could even go 95/5, there's no right way.Benefits:No food restrictions: No food is “off limits” or considered “bad”, which helps with long term sustainabilityIndividualization: This approach acknowledges that everyone's nutritional requirements are different.Long-term sustainability: By allowing for flexibility and not completely eliminating certain foods, it can be easier for some people to adhere to this eating style over time.Food variety: This approach encourages people to consume nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains, but it also allows for occasional indulgences in less nutritious foods if they fit within the daily macros.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 keyword “COACH” to @ colossusfit to apply for our guaranteed results online fitness coachingSummary of episode: In today's episode we are going to go over how much protein you should be eating to achieve optimal gains. Why you should be eating protein. Then also we will cover how much protein you can eat per meal.Listed points:What is protein and what does it do?“Protein is an important part of a healthy diet. Proteins are made up of chemical 'building blocks' called amino acids. Your body uses amino acids to build and repair muscles and bones and to make hormones and enzymes. They can also be used as an energy source.”Simply explained:-Protein helps build muscle-Protein helps maintain muscle in deficits-Protein is an energy source-Protein is the most satiating‌How much protein to eat in a day?-1/g per bodyweight is best measure-1.25/g upper end (unique examples some people need more and examples of protein quality) ← would aim for this if vegan / vegetarian-Benefits for more protein deep in a cut-Rule of protein for goal you want to be (This metric accounts for lean mass)-What if you have too much? Body will use for other functions or energy - if you love it you can eat more.-Kidney argument - if you have kidney problems talk to doctor but you would have to eat a lot‌How much protein per meal?-Divide into four meals to maximize muscle building*3 meals come close to achieving this but not as much as 4, going over 4 to 5 or 6 seems to have no benefit100lb male: 25g200lb male: 50gWhat if you have too little? Make it up next mealWhat if you go under in a day? Get back on track and try to be more consistent‌Thanks 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 “Level Up” to @‌colossusfit if you're tired of having an average body.In today's episode we give you the eight essential habits you need to become ultra fit.Listed points:Look at your entire journey (Stool) *You will not be ultra fit if you neglect this. Average efforts = average resultsWorkout routine & keep track of it. lot to consider, majority of people don't have a plan to follow. always end up doing less. us rep count, strong, notes, etc.Nutrition protocolGameplan and developing new goals and challengesHave accountabilityContinual learning - challenge what you know alwaysDevelop habits that make it easier to stay accountable to goalsDon't be all or nothingThanks 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 “coach” to have your own 1 on 1 fitness coach➢ Follow our Instagram for daily content- https://www.instagram.com/colossusfit/?hl=enSummary of episode:These are some important ways to help you get leaner, become healthier and so much more.You always hear people say eat less, eat healthier, etc but this goes a level deeper. Hope it helps you out!Stay until the end because that's when the most important tip takes place!Listed points:1- Simply look at and read labelsThe amount that you can learn from this is insanely powerfulHow much protein? Calories? What's the serving size? Fibre intake? Sugar content?2- Embrace a Variety of ColoursConsume a wide range of colourful fruits and vegetables. Different colours often indicate different nutrients, vitamins, and minerals that contribute to your overall health.3- Slow down your eating/practice mindful eatingPay close attention to your body's hunger and fullness cues. Eat slowly and savor each bite, focusing on the flavors, textures, and aromas of your food. This can help you eat until you're satisfied rather than overeating.Smaller spoon, timer, etc4- Increase fibre intakeFibre helps maintain digestive health and helps us feel fuller longer. Fiber also helps control blood sugar and lowers cholesterol levels.Fresh fruits and vegetables, whole grains, legumes, nuts, and seeds are great sources of fibre5- Prioritize Protein in the MorningStart your day with a protein-rich breakfast. Protein can help stabilize blood sugar levels and keep you feeling full longer, which may reduce unhealthy snacking later in the day.*Satisfaction and fullness is an important part of the journey to help you eat the right amount of calories6- Flexibility is keyPlay the long game7- Plan, plan, planPlan balanced snacks. If you snack between meals, aim for snacks that include a mix of protein, healthy fats, and fibre. This combination can help keep your energy levels stable and prevent energy crashes.Pre logging is everythingThanks 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 “Strong” to @‌colosssufit to work with us 1/1 get stronger and leaner with our coaching.In today's episode we give you eight killer tricks to get stronger faster. Tips: 1) Form first 2) Increase volume of the movement3) Focus on the movement not the muscle4) Mental cue5) Understand how strength works all together6) Have symmetry (Do unilateral training)7) Improve grip8) Follow great programmingThanks 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 key word “Glow up” to @colossusfit to start your glow up In today's episode we are going to give you our top tips to be in a fit, healthy and happy space mentally and physically. Listed points:1- Prioritize your well being & yourself first2- Exercise daily3- Detoxify your social media4- Go to bed early5- Eat whole foods & drink more water6- Express gratitude7- Spend time in nature8- Declutter your space9- Read insightful books10- Spend time alone thinking/breathingBonus- Have accountabilityThanks 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

KEY WORD: DM us “level up”In today's episode we go over seven fitness myths that everyone believes, why they are false and how to avoid them in your journey. Listed points:1- Myth: More sweat equals a better workout/better resultsThe amount of sweat produced varies between individuals and depends on factors like temperature and humidity.2- Myth: Spot reduction is possible.Fat loss occurs throughout the body as a result of overall calorie expenditure and cannot be targeted to specific areas.3- Myth: Lifting weights will make women bulky.It's difficult for women to gain a significant amount of muscle mass due to hormonal differences compared to men. Lifting weights can actually help women improve their strength, tone their bodies, and achieve a lean and fit appearance.4- Myth: Crunches are the key to achieving six-pack abs.Visible abs are primarily the result of low body fat levels, which are achieved through a combination of a healthy diet, overall fat loss, and strength training.5- Myth: You have to eat all clean food to see results. OR do keto, fasting, carnivore, etc.Different things will work for differe people and there's no one diet that will be best for everyone.6- Myth: Stretching before exercise prevents injuries.A better approach is to engage in a dynamic warm-up, including movements that mimic the upcoming activity.7- Myth: You can't have carbs after (insert made up time) or you'll gain weight.Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show

DM “Results” to @‌colossusfit on instagram to apply for coaching so you can get better, faster and more consistent results.Summary of episode: In today's episode we go over how to become self disciplined so you can achieve consistent successes in your training, nutrition and overall health.All of us can do well for a time, but doing it consistently and doing it when it's hard is the downfall of most.People out there that always seem to be winning seem like they have a secret, and the truth is that they do.They are self disciplined.In today's episode we go over how to become self disciplined so you can achieve consistent successes in your training, nutrition and overall health.Self discipline is defined as “the ability to control one's feelings and overcome one's weaknesses; the ability to pursue what one thinks is right despite temptations to abandon it.”1.Discipline is easy to have when you have and set clear goals: Define what you want to achieve and set specific, measurable goals.2. Start with a plan, even if the plan fails it's easier to pivot when you know what you were wanting to achieve. Hope is not a strategy.3. Identify triggers that break self discipline‌4. Practice self-care: Get enough sleep, eat well, and exercise regularly to help improve your focus and energy levels.‌5. Make positive habits (Good v bad habits)6. Hack MotivationRemember that self-discipline is a skill that can be developed with practice and commitment.‌Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show

➢Apply on our website www.colossusfitness.com➢Our form playlist on youtube- https://www.youtube.com/watch?v=SVtg-1loH4c&list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7In today's episode we give you eight quick tips to help you avoid injury in the gym. Listed points:1-Start with a proper warm-up-Could be few mins on the treadmill, some mobility movements-This helps increase blood flow, loosen up muscles, and prepare your body for the upcoming workout.-Work up in weight. Squatting 315? Do the bar, 135, 225 etc and work up2- Use proper form and technique-Watch our form videos-Ask a professional-Our coaching includes all form video feedback3- Progress gradually & leave your ego at the door-Avoid the temptation to lift heavy weights or perform advanced exercises before you're ready. Progress gradually by increasing weights, repetitions, or difficulty levels as your strength and skill improve.4- Listen to your body-Pay attention to any pain, discomfort, or unusual sensations during your workouts. If something feels off or causes sharp pain, stop the exercise and assess the situation. Pushing through pain can lead to more severe injuries.5- Use spotters and safety measures-When lifting heavy weights, especially during exercises like bench presses or squats, have a spotter nearby. They can assist you if you struggle with the weight or need help.-learning how to fail a squat, setting up safety for squats, etc6- Maintain proper breathing-Breathing correctly during exercises is essential. Exhale during the exertion phase of the movement and inhale during the return or rest phase. Proper breathing supports stability, prevents dizziness, and helps maintain proper form.7- Don't neglect rest and recovery-You don't need to be in the gym 2 hours a day, 7 days a week to see progress.-Have a consistent recovery routine that works for you-Focus on prehab before injuries take place.8- Use appropriate equipment and gearWear proper workout attire and footwear that provide support and stability.Belts and other tools can be used to help support in the gymSorry to say but crocs aren't supporting you as much as you may thinkThanks 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/ActivitySupport the show

DM us “summer abs” 3 spots still available!In today's episode we go over how to get your summer body step-by-step. Getting your body ready for summer can be challenging for a lot of people. So we wanted to give you a full breakdown of how you can do this, but within the next 60-90 days.‌Set achievable goals: Setting realistic goals will help you stay motivated and focused.What's actually do-able in the time frame you have?2. Aim for sustainabilityToo many people will cut everything out, crash diet, etc because they waited too long. They lost weight, then put it all right back on afterwards3. Count calories & macrosThis allows you to know if you're in a deficit or not, and make changes accordinglyEven if you start eating healthier, that's not going to give you the full picture of what's going on. Numbers don't lie!4. Strength train 3-5x per weekIncorporating strength training into your workout routine can help you build muscle and increase your metabolism.5. Stay active with other activities.Walks, cycling, or participating in other physical activities.6. Accountability & coaching7. Get enough sleep: Getting enough sleep is essential for your body to recover and rejuvenate. Aim for 7-8 hours of sleep every night.8. Stay hydrated: Drinking plenty of water and other fluids is important to keep your body hydrated and healthy.Remember, it's important to be patient and consistent with your efforts. Getting summer body ready is a process, and it takes time and dedication.Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show

If you need motivation to exercise, workout podcasts can be an excellent source of inspiration and guidance. In this episode, I'll be discussing the top 10 workout podcasts. Do you listen to workout podcasts while you exercise? --- Send in a voice message: https://podcasters.spotify.com/pod/show/ray-zaragoza/message

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

This week we give you guys some updates on what's been going on in the day to day lives of the Lowlife's as well as some updates on the builds, shop spaces, Youtube channels and a whole lot more. Enjoy! Grease Garage Youtube: https://www.youtube.com/@greasesgarage --- Support this podcast: https://podcasters.spotify.com/pod/show/lowlifechopperpodcast/support

➢ DM us “March Madness” escape the madness of winter- get some incredible results.➢ Enter our starbucks giveaway- https://www.instagram.com/p/CpsbuqNL-2m/?hl=enIn this episode we go over 8 ways to avoid over eating, so you can get the results that you deserve.Watch your words & look for solutionsDon't be half in half outStrive to understand yourselfEat high quality, nutrition foods.Have lots of healthy snacks readily availableUnderstand hunger signalling & stick to a routineAvoid trigger foods when down.Know when to pullback/ give flexibility or give yourself a breakListed points:Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @‌colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show

DM “Healthy” to @colossusfit On IG to apply for coachingInstagram: https://www.instagram.com/colossusfit/?hl=enYoutube (Colossus Fitness): https://www.instagram.com/colossusfit/Youtube (Fit, Healthy & Happy Podcast): https://www.youtube.com/@fithealthyhappyIn today's episode we go over how to eat to stay lean and gain muscle.Listed points:1. Food is fuel 2. Food is also fun - 80/20 rule3. Learn to track calories 4. Keep tracking calories5. Buy food with thought 6. 80% full rule in blue zones7. Learn to cook- Usually food that takes longer to prepare is better for you8. Learn to eat out or order meal prep services9. Fill the gaps with veggies not low quality processed foods10. Drink more waterThanks 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

KEY WORD: “Real Results” - 3 discounted spotsIn this episode, we go over high level habits to help make you fitter, healthier and happier in 2023. Listed points:1- Dial in Your Sleep RoutinePeople who are sleep deprived on average will spontaneously consume about 500 more calories per day and become less active w/o realizing it.One-third of Americans don't get enough sleep on a regular basis so this needs to be talked about.Tips:Decide on a set bedtimeLeave the electronics aloneStretch, breath, and relax. - has been shown to directly improve sleep qualityPrep your bedroom- Make a ritual out of making things as cool, dark, and quiet as possible.2-Have a Stress Management RoutineThose that are more stressed tend to consume more calories without realizing it, they snack more and become more sedentary.Tips:Meditation, journalling, unwind timeTake breaks/avoid news storiesKnow what stresses you out and be aware of it3- Get Yourself Some AccountabilityFriend group that actually challenges youOur custom 1 on 1 coaching.DM real results- 3 spots4- Exercise for 60+ minutes a day60 minutes of moderate physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more.This is 4% of your day.The mental health benefits of all this are also endless.5- Drink Lots of WaterMore than half of adults in the United States don't drink enough water – because they are too busy, forget or don't track it.The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 15.5 cups (3.7 liters) of fluids a day for men. About 11.5 cups (2.7 liters) of fluids a day for women.Benefits- Weight control, skin clearness, helps you feel full, blood pressure/body temperature regulation, joint health, etcTips:Keep water by your side as much as you can.Have a solid water bottle that makes sense to you.Set remindersTrack it- what gets tracked, gets managed.Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.comSupport the show

DM us “New Year Challenge” For current clients only, discounted for the New Year.$5k worth of prizes, including apple watches, weekly challenges, daily challenges, and incredible results to set you up for success through all of 2023. (7 spots available)Starting Jan 2nd for a month.We're bigger fans of calling it goal setting instead of resolution setting.43% of all people expect to fail before February, and almost one out of four quit within the first week of setting their New Year's resolution. Most people quit before the end of January, and only 9% see their resolutions through the year.What is SMART goal setting?Specific- 20lbsMeasurable- Tracking your weight, photos, measurements.Achievable- 1.5lbs per week.Relevant- YesTime-bound- 3 monthsFitness related example goals-I'm going to lose x lbs by x date. I'm going to lose 20lbs by March 30th.I'm going to do x pullups/pushups by x dateI'll have a total of 1,000lbs for all compound lifts by x dateI'll fit into my outfit x by dateI'll lose x inches by x dateI'm going to lose 20lbs & fit into my size 4 stress by March 30th. Reverse engineer, 1.6lbs per week.Other categories outside of fitnessExperience- Travel to x place this yearPersonal growth- Read x books this year and attend x conferencesMindset- No negativity challenge or talking about othersRelationship- Improve communication in all friendshipsCareer/business- Start x business by x dateIf your goals only fall into 1 bracket, you're going to be missing out on a lot.Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show

DM key word "REAL RESULTS" to @Colossusfit to start your transformation (3 spots available) In today's episode we give you 10 challenges you can add to your life to become a fitter, healthier and happier version of yourself in 2023. 1- Drop one vice/thing holding you back.2- Allocate more time to be creative.3- Develop a stretching/mobility/deep tissue work or schedule.4- Drink more water.5- Invest in yourself. Your knowledge, courses, books, coach, etc.*DM “REAL RESULTS” to work with the best before prices go up.6 - Invest In your sleep routine and sleep space7- Re-evaluate and develop a morning routine you can consistently do.8 - Plan a getaway/trip of something you're looking forward to.9 - Take a daily media break. Even 20 min break when you get home10 - Go one moreListed points:Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show

DM “FAT LOSS” to @Colossusfit to claim your spot for coaching and start your transformation. In today's episode we wanted to go over some of the biggest mistakes we often see that lead to long term failure. The mistakes: Always dietingYoyo'ingExcessive bulking/forever bulker.Not having a goal or changing goals too frequentlyNot following a program + Giving into instagram trainingStopping (Make it part of your life)Not doing movements correctly. Could get injured easily.Giving into peer pressure (Your fitness goals are yours alone).Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show

DM Elite to @colossusfit to achieve your elite transformation- 3 peopleIn today's episode we give you eight habits to obtain elite fitness status.Be on a routine where you move/ train on all planes of fitness (sagittal, coronal (or frontal) and transverse)Understand there are two types of workouts (Peaked and focused or on the phone and “here to get it done” attitude) Have an attitude for progressionDoes't skip cardio, abs, mobility, compounds or movements they don't likeCoach. Explain all high level athletesYou track progress (Photos, measurements, weigh-ins)Takes recovery seriously (Sleep, mobility work, etc)Identity around nutrition is focused on health. - High protein, lots of veggies, right amount of calories, minimal alcohol, etcWork gets put in no matter what day. Rest day, tired day, sore day, etc. - “You can never expect to succeed if you only put in work on the days you feel like it,”Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show

DM “Gym Buddy” to @colossusfit to start your transformation todayIn today's episode we go over eight ways to get out of a rut that actually work. Listed points:Find your why and make it deepFind a grounding motivator (Night out, weigh-in date, trip, competition with friends)By stop entertaining your excuses - Call yourself out and make change towards consistencyBy actually tracking progressGym buddy (or coach) Friends and family are often supportive, but they don't always provide the push we need when we're stuck in a rut.Take on some sort of challenge *mention 31 Day Challenge Uncover the real reason. Start small, but let the momentum carry.Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show

DM “LEAN BODY” To @colossusfit to build your lean physiqueIn today's episode we give you six ways to reduce bloating so you can live a leaner and happier life.5 Main causes of bloating:-Eating too much-Eating foods you're intolerant too-Eating too fast-Hormones-Inflammatory foodsListed points:1- Eat anti-inflammatory foodsAnti-inflammatory foods reduce bloat by decreasing inflammation in the digestive system caused by toxins like sugar, processed grains and meats, artificial food additives, and alcohol.Ex: Green leafy vegetables, celery, beets, broccoli, blueberries, pineapple, salmon, walnuts, chia seeds, coconut oilUnderstand food types and micronutrients that will help2- Understand micronutrients that will helpFiber will help bloating in cases where poor digestion is to blame. The reason for this is that too little fiber can cause constipation, which leads to bloating. Eating too much fiber too quickly can have the opposite effect, however, and actually cause you to become bloated and gassy.Ex: broccoli, lentils, avocados, blackberries, pears, oatmealPrebiotics & probiotics elevate levels of good bacteria in the gut, which aids digestion.Ex: Unpasteurized yogurt, bananas, onions, raw garlic, asparagus, dark chocolate, sauerkraut, kombuchaDiuretic foods get rid of unwanted fluids in the body by increasing urine production.Ex: Lemons, apple cider vinegar, celery, oats, ginger, cranberry juice, eggplant, tomatoes, cucumber, watermelomMagnesium relieves bloating caused by constipation or indigestion through neutralizing stomach acid and relaxing the muscles in the walls of the intestines.Ex: Mostly leafy greens, like spinach and chard, but also banana, fig, dark chocolate, almonds, avocado, black beans, and pumpkin seedsPotassium helps the kidneys get rid of excess sodium, reducing bloating.Ex: banana, avocado, sweet potato, spinach, salmon, acorn squash, pomegranate, white beans3- Learn your caloric intake4- Elimination diet5- Consume less calories (especially if you're overweight & if you're not have smaller meals-Eat slower (Chew more)-Use smaller plates-Pre log-Undistracted6- 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