Fit, Healthy And Happy Podcast

681: Motivation Monday - Get Beach Body Ready For A Vacation, Best High Protein Breakfast, Health Benefits of Walking Mar 03, 2025

➢ DM “SUMMER READY” to @ ColossusFit

We 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.

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 Collier
Kyle 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?”

-

Easy to overlook what you know you need to do.

Wishing isn’t a strategy, plan times and be as specific as possible.

Once something becomes a habit it becomes easy.

Mini-cuts after maintenance phases. Stop your bad habits.

Seneca’s favorite time to journal was in the evenings: “I examine my entire day and go back over what I’ve done and said, hiding nothing from myself, passing nothing by.”

What has us excited or intrigued:

don’t be too good for the basics.

Client shoutout: Susan W

48 years old,

awesome form improvements, hit some new PR’s strength wise
Lose a lot of fat, gained some good mucle

Where we’re at in our journey?:

Question 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.

High protein blueberry pancakes
Omlette wraps
Greek yogurt
Protein oatmeal

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?

Improved digestion
Increased energy levels

We genuinely appreciate every single one of you listening.

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

680: Why You Aren't Actually In A Caloric Deficit (Avoid These Mistakes) Feb 27, 2025

DM “FAT LOSS” to @ Colossusfit

Summary 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 fat

How I make sure my clients lose fat:

Tracking
Not just tracking but tracking well
Consistency
Adjusting calories as necessary to maintain course

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/

679: Motivation Monday - Overcome Major & Minor Setbacks Easily, Fruit Makes You Fat & Does Sweating Mean Fat Loss? Feb 24, 2025

➢ DM “Fat loss” to @‌colossusfit

➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en

➢ Check out Josie's tie tok- https://www.tiktok.com/t/ZT25pxfjp/

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 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): Josie

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/

678: 7 Horrible Habits That Are Secretly Ruining Your Life Feb 20, 2025

➢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 after

2 (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 unwind

3 (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 do

4 (05:15) - Living in "someday" mode rather than taking action

procrastination is killing your potential
build the habit of starting things right away

5 (07:16) - Only spending time with those that leave you feeling comfortable

6 (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 instead

7 (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 success

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/

677: Motivation Monday - Why You're Failing At Fat Loss, Body Recomp Secrets & Tracking While Eating Out + Prepping For A Newborn Feb 17, 2025

➢ Starbucks giveaway on our instagram: Instagram giveaway

➢DM “Body Recomp” to @ colossusfit

➢ Get our fast food guide free- 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 why you're failing at fat loss, body recomp secrets, tracking while eating out and so much more.

Question 1- (00:29) How can i lose fat and gain muscle at the same time?

Josh quote (08:46) : “You’re not here to check a box, you’re here to make a difference.” - Gregg Plitt
Kyle quote (11:32) : “The more you pay, the more you pay attention.”

What has us excited or intrigued:

Client shoutout (19:35) : Mike F

Question 2- (20:43) How do you track your food when eating out?

Question 3- (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/

676: 7 Nutrition MISTAKES That Are Making You Fat & Unhealthy Feb 13, 2025

Starbucks gift card giveaway - https://www.instagram.com/p/DF5xL7mRD6E/?hl=en

Summary 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/

675: Motivation Monday - Curb Cravings, The Worst Fitness Advice & Best Muscle Gain Exercises Feb 10, 2025

➢ IF YOU WANT TO EAT WITHOUT RESTRICTIONS- Head to our website www.colosssusfitness.com to apply and learn more

➢ PLEASE 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 Curie

What has us excited or intrigued:

Client shoutout (27:32) : Highlight of past big transformations

Question 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/

674: 6 Foods You Should Stop Eating In Your Diet Feb 06, 2025

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

➢ Message "FAST FOOD GUIDE" to IG @colossusfit

Summary 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, etc
Loaded with unhealthy fats (like trans fats), sugar, and artificial additives, which can contribute to obesity, heart disease diabetes, etc

2 (04:41) - Alcohol

High blood pressure, heart disease, stroke, liver disease, and digestive problems

3 (07:14) - Refined Carbs

White bread, pastries, white pasta, most baked goods
Refined 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 more
weight gain, obesity, type 2 diabetes, tooth decay and cavities

5 (13:46) - Fast food in general

fried chicken, fries, fatty burgers,fried fish sandwiches
Most of it is just garbage, and the average person gets the most unhealthy as it’s more tempting
While 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 meals

Examples- Frozen pizza, TV dinners, instant ramen noodles

Reason- 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/

673: Motivation Monday- How to Increase Your Metabolism, Stop Self Sabotaging & Increase Weights Feb 03, 2025

➢ DM “Metabolism” to IG @ ColossusFit for exclusive 1 on 1 coaching

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Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about 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 Keller

Client shoutout (18:45): 30-Day Challenge Transformations

Question 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/

672: The Most Dangerous Exercises In The Gym (Stop Doing These) Jan 30, 2025

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 pulldown

General rule of thumb any behind the head movement not usually worth it/ behind the head shoulder press
Only 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 momentum

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/

671: Motivation Monday - Know If Someone Is On Steroids, Best Time to Stretch & Thoughts On Steroid Usage Jan 27, 2025

➢ 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 Tracy

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to know if 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 Coleman
What has us excited or intrigued:
(17:30) - Client shoutout: Ryan S
Question 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/

670: Build A Successful Daily Routine That Works Jan 23, 2025

Website: www.colossusfitness.com

Summary 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 you

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

669: Motivation Monday - Are More Expensive Gyms Better, Best Workout Time & Benefits To Recording Your Workout Jan 20, 2025

➢ 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=en

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about if 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 Krista
Question 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/

668: Top Tips To Achieve A High Level Transformation (WHAT IT ACTUALLY TAKES) Jan 16, 2025

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 process

Time 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 change

2 (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 work

3 (07:54) - 8k+ steps a day

4 (10:23) - Stress management, sleep and other lifestyle factors

5 (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 form

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/

667: Motivation Monday - Best Diet for 2025, Get Better Results In The Gym & How to Increase Your Bench Press Jan 13, 2025

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➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the best 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: Richelle
Question 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/

666: How To Get Limitless Energy And Be Less Tired (Must Listen Episode) Jan 09, 2025

➢ Dm “Limitless” on IG @ ColossusFit to apply for 1 on 1 discounted coaching.

➢Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en

Summary of episode:

1 (00:38)- Eat for energy

Eat like garbage, feel like garbage
How 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 think

3 (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 makes

4 (07:46) - Take small energy boosting breaks when necessary

5 (10:03)- 10/3/2/1/0 sleep optimization

Cut 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 Drainers

Reduce 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 Environment

Natural 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/

665: Motivation Monday - Highest ROI Resolutions, Get Rid Of Skinny Fat & Best Fat Loss Supplements Jan 06, 2025

➢ DM “SKINNY FAT” to our IG @ ColossusFit
➢ Follow us on Instagram - https://www.instagram.com/colossusfit/?hl=en

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the 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 Jason
Question 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 year

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

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

664: 10 Ways To Become Fitter, Healthier & Happier In 2025 Jan 02, 2025

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/

663: Motivation Monday - Six Pack In 30-Days, Dieting Myths You Probably Believe, Make New Habits & Routines Stick 2025 Dec 30, 2024

➢ DM “Challenge” to @ Colossusfit
Thousands 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=36s

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......

(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/

662: How To Workout Smarter (Secrets From 14 Years Of Training) Dec 26, 2024

Coaching: www.colossusfitness.com

Summary 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 training
Do the movements you need to do, not just what you like to do or what’s easier
More good volume is better.
Minimize junk volume
Simplify and have order to your workouts
Track the weights you’re using
Hve a gy,m buddy
Utilize deload weeks

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/

661: Motivation Monday - How To Improve Productivity, Best Type Of Creatine & Healthy Fast Food Options Dec 23, 2024

➢ 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 unhealthy
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/

660: This Is Why Your Calorie Deficit Isn't Working (6 Mistakes To Avoid) Dec 19, 2024

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 back

3 (06:18) - Coach - real results need real commitment

4 (08:09) - Cheat meals / blowing it on weekends

5 (12:20) - Bites, licks & the small things- Creamer, milk, sauces, etc

6 (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/

659: Motivation Monday - Get Visible Abs, How Often You Should Be Training Abs For A Six Pack & Best Lifting Belt? Dec 16, 2024

➢ DM “New Year Challenge” to @ ColossusFit for 1 on 1
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to 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 T
Question 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/

658: Debunking 7 Nutrition Myths Everyone Believes (AVOID THESE NOW) Dec 12, 2024

www.colossusfitness.com

Summary 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 nothing

2 (02:09) - You should only eat 100% clean

3 (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 function

6 (08:08) - Eating before bed causes weight gain

7 (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/

657: Motivation Monday - Best Workout For Fat Loss, Get Results Without Calorie Counting & Staying Fit With a Newborn Dec 09, 2024

➢ DM “lean gains” to IG @ColossusFit for a case study showcasing you how to gain lean muscle without any fat.
➢ How To Workout Smarter Youtube Video: https://www.youtube.com/watch?v=ukBO9QbB998
➢ Share your spotify wrapped on Istagram & tag us @ColossusFit

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the best 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 intrigued
Client shoutout: (19:29) Coach Kyle
Question 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/

656: Fix 93% Of Your Problems With 4 Diet Changes (Become Fit & Healthy) Dec 05, 2024

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 health

Buzz work for your attention
Yes 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 better
Identify how foods interact with you

2- (07:05) Limit high calorie snacking

This is where most damage can be done, by tying emotions with eating is a dangerous game.
Switch to bigger meals
Get “healthier snacks” OR break the habit altogether
Keep these snacks out of the house

3- (14:03) Track food

4- (18:11) Increase protein intake / make protein a priority

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/

655: Motivation Monday - Secret To Upping Your Weights Faster, Dealing With Gym Anxiety & Motivation To Workout Dec 02, 2024

➢ 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=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the 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/

654: How To Be Successful In Anything You Do (Step By Step Guide) Nov 28, 2024

DM “Black Friday” To @ Colossusfit for our black friday coaching deal

Summary 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 Powel

You 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/

653: Motivation Monday - The Only Diet You Need To Lose Fat & Build Muscle, Best Protein Snacks & How To Fix Posture Nov 25, 2024

➢ DM “Black Friday” to @ ColossusFit for 1 on 1 coaching

➢ 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 the only diet you need to lose fat and build muscle, best protein snacks & tips to fix posture.

(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.
(13:07) Josh quote:

Rule your mind or it will rule you.

The mind is a wonderful servant but a terrible master.

(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:

Client shoutout: Grecia

Links Discussed in episode:

Weekly questions:

(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/

652: How to Actually Lose Weight This Holiday Season Nov 21, 2024

➢ DM “BLACK FRIDAY” LAST CHANCE TO IG @ COLOSSUSFIT

Summary 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 Goals

Rather 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 Events

Before 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 Portions

Try 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 Ways

Maintain 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” Gently

Holiday 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 Snacking

Try 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/

651: Stay Motivated During The Holidays, Enjoy Food Guilt Free & Rapid Fire Q&A! Nov 18, 2024

➢ 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 how to stay consistent during winter months, get motivated when feeling down, guilt free treats & more

(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
(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:
(12:46) Client shoutout: Ashley S
(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 - Carlos

Rapid FIRE questions (quick answers)

What’s your favorite treat? - when you have extra room in your calorie/macros.
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/

650: How To Train Like A Hybrid Athlete + Making Your Transformation Stick Ft. Coach Armando Figueroa Nov 14, 2024

Be sure to shoot Coach Armando a follow: @‌armxndofigueroa

CHECK OUT OUR WEBSITE - www.colossufitness.com

Summary of Episode:

In this unique episode of the podcast, we speak with one of our coaches, Armando Figueroa. Armando has been with Colossus Fitness for a few years now and we took the time to speak with him on a few main topics:

(2:40) What got Coach Armando into fitness?

(7:40) What is your favorite thing about being an online coach?

(9:20) What are some moments that made you really proud as a coach?

(10:09) Where do you find new clients are going wrong with nutrition?

(15:38) What would you say to people trying to strike a balance between fitness and social life?

(22:56) are your thoughts on hybrid training and how people can either get started or transition into it?

(29:59) Any final thoughts to share with anyone on their 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/

649: Motivation Monday - Gain Muscle Without Fat, What to Do When Progress Is Stalled & Best Warmup Structure Nov 11, 2024

➢ DM “Mom Life” to IG @ ColossusFit to apply for 1 on 1 coaching.
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to gaibn muscle without fat, what to do when progress is stalled and best warmup structure.

(01:06) Question 1- Whenever I go into a bulk it only goes to my belly. Any tips or tricks to make it actually go to the muscles?
(08:53) Kyle quote: “In life we will never exceed what we think we are worth”
(10:22) Josh quote: "Everything you’ve ever wanted is on the other side of discomfort”
(14:49) What has us excited or intrigued:
Client shoutout: Olivia
(24:10) Question 2- I feel like I’m doing all the right things, but not progressing in the ways I feel I should. What am I missing?
(28:45) Question 3- How would you properly warmup? Sometimes I find my body isn’t ready for all the heavy lifting and I jump into it too quickly.

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/

648: 10 Nutrition Habits to Make you Fitter, Healthier & Happier Nov 07, 2024

DM “Best Shape” to @ Colossusfit

Summary of episode: In today’s episode I am going to share with you ten nutrition habtis to make you fitter, healthier and happier.

Listed points:

(00:21) Order slightly less than you think you need (You can always order more later) - you aren’t saving money if you’re ordering more
(02:10) 0 cal drinks/sauces - Kombucha, tea, mustard, siracha, etc
04:16) Dairy protein is a cheap consistent protein in a pinch
Utilizing some degree of variety to be more excited about healthy food (stop eating the same boring thing)
(06:35) Evaluate your daily habits and whether they are positive (triple triple) / coke after work/ wine at night
(08:26) Evaluate monetary savings of eating better/ drinking less (Coaching push - BEST SHAPE)
(10:00) Stop overthinking protein post workout/ eat a good meal / time training to where you can have a big meal after
(10:45) Grocery shop after a meal
(11:30) Find ways to slow it down. Timer, smaller utensils, chopsticks, set utensils down between bites, etc.
(12:30) Food scale and measuring cups

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/

647: Motivation Monday - The Honest Truth About My Strength & Muscle Loss, Stress Eating Tips & Goals For The New Year Nov 04, 2024

➢ Message "Skinny Fat" to IG @ColossusFit to apply for 1 on 1 discounted coaching
Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the honest truth about my muscle loss, stress eating tips & goals for the new year.

(00:19) - Question 1- I noticed in old youtube videos I was watching that Kyle used to be more muscular and strong. What happened? Did your goals just change or are you finding it harder to put muscle on at this stage of life?
(08:24) Kyle quote: “ I don’t drink, I don’t smoke, I don’t mess around, I don’t party. Am I lame for that? Absolutely, and to be lame in the eyes of somebody I would never want to be like is nothing but an absolute success.”
(10:49) Josh quote: "Start where you are. Use what you have. Do what you can." — Arthur Ashe
(15:59) What has us excited or intrigued:
(17:23) Client shoutout: Rumin
(18:54) Question 2 - I really struggle with stress eating, what are your top tips to combat this
(24:30) Question 3- I know I’m getting ahead of schedule here, but what are your goals for the new year?

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

646: 7 Underrated Habits To Get Lean (You Must Try These Out!) Oct 31, 2024

➢ Message me “LEAN” to @ ColossusFit to apply for 1 on 1 discounted coaching.

In this episode I go over 7 of the most underrated and unique habits to get lean.
I hope these help you 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/

645: Motivation Monday - Get Results Being Busy, What Motivates Me & Advice To New Entrepreneurs Oct 28, 2024

➢ Message us “shift worker” to @ colossusfit to apply for 1 on 1 custom coaching (4 spots available)

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about

(01:18) Question 1- I’m super busy with work and sometimes my hours change. Often I’m out of the house 7am to 6pm, and I’m struggling to find time for myself. What tips would you recommend to help me out?

(10:48) Josh quote: “Is your will to win on sale?”
(13:39) Kyle quote: “It's better to be the oldest person in the weight-room than the youngest in the nursing home.”

What has us excited or intrigued

(18:48) Client shoutout: Kris w/ Coach Lauren

(20:44) Question 2- What motivates you day to day? I know you’ve both been lifting well over 10 years now, so curious how you continue to show up day after day.

(26:19) Question 3- What advice would you give to a new entrepreneur about pushing through self doubt and growing a business? What kept you going?

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/

644: Fitness & Health Habits To Break (Stop They Kill Your Progress) Oct 24, 2024

DM “Body Recomp” To lose fat and gain muscle

Summary of episode:

Listed points:

In honor of lifting for over ten years, I wanted to share the worst fitness and health habits that you need to break ASAP.

(02:12) Pre-workout
(05:48) Over reliance on warm ups/ needing certain machines / shoes equipment
(09:28) All or nothing mentality (Weekends especially)
(10:32) Demonizing foods
(13:22) Neglecting sleep/ recovery
(14:24) Crutching protein and protein supplements
(16:25) Lifting with too great form/ too bad form
(17:53) Treating it as a chore/not having something to look forward to
(19:45) Only allowing yourself to see results, or having a social life
(21:05) Refusing to change your mind/ update your beliefs

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/

643: Motivation Monday - How To Lose Fat And Gain Muscle Fast, Best Fitness Tracker, Most Underrated Fitness Tips Oct 21, 2024

➢ DM “BODY RECOMP” to out IG @‌COLOSSUSFIT to apply for 1 on 1 coaching.
➢GIVEAWAY to come on IG- https://www.instagram.com/colossusfit

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to lose fat and gain muscle, best fitness tracker, underrated fitness tips & so much more.
Question 1- (01:10) What is the best fitness tracker? I always see you with an apple watch, do you like it and do you find you need the ultra?
(11:42) Josh quote: "Compete externally and you compare. Compete internally and you improve." I will not be a victim to my genetics. They will be a victim to me!" - Tom Platz
(14:41) Kyle quote: “True growth comes from stepping out of your comfort zone.”
(16:45) What has us excited or intrigued:
(20:13) Client shoutout: Carson
Question 2- (21:46) I’m looking to transform my physique by gaining muscle while losing fat at the same time. How would you go about this?
Question 3- (28:00) What would you say are some underrated fitness tips?

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

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

642: How to Increase Your Energy Levels Naturally (DO THESE) Oct 17, 2024

CHECK OUT OUR WEBSITE- www.colossusfitness.com

Summary of episode:

Listed points:

Energy is everything. You could have a nice 6 pack, but with no energy, it doesn’t mean much.

You could have a great deadlift with no energy, but that’s not ideal.

You could have an incredible family but with no energy, that’s not fun.

(01:48) 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.”

(03:43) 2- Don’t stress over the small stuff/think about it too much

IT WILL DRAIN YOU!
Slow down, meditate, take a deep breath, etc

(06:59) 3- Get Adequate Sleep/Manage Stress

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

(08:25) 4- Optimize your routine with better habits

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

(11:06) 5- Consistent Exercise

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

(11:44) 6- Eat a balanced diet

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

(14:03) 7- Spend 15-60 minutes getting inspired each day

Audio books
Podcasts
Books
Motivational videos

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit

641: Motivation Monday - How To Shrink Your Waist, Top Protein Sources & What We're Working On Oct 14, 2024

➢ DM “DROP 50” to @ ColossusFit to apply for coaching if you have upwards of 50 pounds to lose and want your life to be changed.

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to shrink your waist, top protein sources and what we're working on.

(00:19) Question 1- How to shrink your waist?
(08:46) Kyle quote: “You can have 1,000 problems in life, until you have a health problem. Then all those problems go away.”
(12:24) Josh quote: "I am the greatest. I said that even before I knew I was."
What has us excited or intrigued:
(20:53) Client shoutout: Steven
(23:57) Question 2- What are your go to protein sources? I can’t seem to hit 140 grams of protein without going over my 2200 calories.
(29:53) Question 3- Fun question, what’s a goal you’re working on right now Josh & Kyle?

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/

640: Get Guaranteed Results Consistently With These Tips (No Way To Fail) Oct 10, 2024

Listed points:

(03:33) (Major point 1 Work on your mindset)

-Start reading non-fiction and apply it in your life. Work on your mindset, it should be the foundation for productivity and discipline.

-If You don’t like reading, try audio, try podcasts

(08:04) (Major point 2 - Limit over stimulus)

-Lessen the amount of stimulus in your life. Stop getting dopamine from the wrong sources.

-Scrolling, investing in the wrong causes, creating false purpose and challenge in place of creating a real life

-Create goals, challenges, time frames, invest your time and mental energy where it counts

-Cut off vices, be real with yourself

(11:27) (Major point 3 - Excessive comfort is the enemy)

-Comfort is bad when it hurts our potential

-Comfort can be good - I am comfortable in my routine, in my workouts etc but sleeping in till noon, doing drugs and sucking media all day isn’t a way to live. Shopping to make ourselves feel better.

-Create discomfort in your life to create comfort.

(Major point 4 Don’t Be Afraid of Failure)

Just get started now, small with common sense. Start with realistic expectations. Terry crews example - treat gym like a spa, go for 30 mins not even to workout but just be there everyday

Stop overthinking, just start doing

Discipline is not just following a plan when you need a plan, but following the plan when you’ve succeeded. Make a plan and follow it, regardless of your emotions.

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/

639: Motivation Monday - Cardio or Strength Training First, Non Scale Victories & Avoiding Alcohol Oct 07, 2024

➢ Last day to enter the challenge, DM “challenge” to Instagram @ColossusFit
Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about cardio or strength training first, different ways to measure progress & avoiding alcohol.

(03:00) Question 1- What are the most effective ways to measure progress beyond the scale? I find my weight goes up and down a ton and don’t want to just rely on that for progress.
(16:47) Josh quote: "If we are facing in the right direction, all we have to do is keep on walking.”
(14:03) Kyle quote: “We want people to make guarantees to us, but we’re not willing to make guarantees to ourselves.”
(19:20) What has us excited or intrigued:
Client shoutout: Our 50+lb transformations. Chelsea, Jeremy, Jack, Steven, Tayler etc
(26:04) Question 2- Is it better to do cardio or strength training first?
(29:45) Question 3- I heard you say something about not drinking alcohol for over 5 months now on Instagram. Do you have any tips on how to navigate this? I find my friends can be pushy, and whenever I stay away from alcohol for a few weeks, I end up breaking my streak.

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/

638: How To Get Into The Best Shape Of Your Life (You Need To Hear This) Oct 03, 2024

Get your FREE fat loss guide- https://colossusfitness.lpages.co/free-fat-loss-guide/
Tips:
(02:36) -HABITS! Have specific things you do every single day no matter what.

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

(15:10) -Accountability/people around you

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

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/

637: Motivation Monday - Morning Fat Loss Hack, Succeed Without Counting Calories & Fitness Over 40 Sep 30, 2024

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

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about morning fat loss hacks, how to succeed without counting calories and so much more.

Question 1- I’ve always heard different things about best ways to start your day. Even someone saying your metabolism can be boosted from drinking lemon water. With that, any tips you’d recommend to help with fat loss to start your day?
(16:21) Kyle quote: “you are what you do, not what you say you’ll do.”
(19:25) Josh quote: “I can’t cry about having a lot on my plate when my goal was to eat.”
What has us excited or intrigued:

(22:36) Client shoutout: Sarah

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

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

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/

636: Improve Your Mindset & Get A Winners Attitude Sep 26, 2024

Summary of episode:

Listed points:

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

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

635: Motivation Monday - Intermittent Fasting For Fat Loss, Meal Prep Hacks & Apple Watches? Sep 23, 2024

➢ DM “FIT & TONED” to @‌ColossusFit lose unwanted fat and tone up and build a great physique 1/1 with me. (6 people)

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

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about intermittent fasting for fat loss, meal prep hacks and benefits of wearable devices.

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

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

What has us excited or intrigued:

(19:19) Client shoutout: Jeremy

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

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

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

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

634: 7 Ways to Simplify Nutrition & Make It Easier To Stay on Track Sep 19, 2024

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

➢ GET YOUR FREE FAST FOOD SURVIVAL GUIDE-

Summary of episode:

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

Listed points:

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

Listed points:

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

633: Motivation Monday - Why You're Struggling To Get Lean, Drop Sets & Fall Season Tips Sep 16, 2024

➢ Follow us on IG: https://www.instagram.com/colossusfit

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about why you're struggling to get lean, if drop sets are worth it and fall season tips.

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

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

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

632: 13 Life Changing Things I Learned In 13-Years Of Lifting Sep 12, 2024

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

Summary of episode:

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

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

Listed points:

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

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

631: Motivation Monday - Lose Fat & Build Muscle, Top 3 Supplements For Muscle Gain & Why We started A Fitness & Health Podcast Sep 09, 2024

➢ 60- Day Challenge Starts Today LAST CHANCE To Enter - https://colossusfitness.lpages.co/fall-challenge/

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

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

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to lose fat & build muscle, top 3 supplements for muscle gain & why we started a fitness & health podcast.

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

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

What has us excited or intrigued

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

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

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

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

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

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

630: These Habits Got Me A Six Pack In 90 Days Sep 05, 2024

Listed points:

Backstory on why I wanted abs
What I did wrong

Mindset shift:

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

(Habits) What do to do day after day:

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

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

629: Motivation Monday - How To Gain Muscle Without Fat, Do Your First Pull-up & Exciting Fitness Moments Sep 02, 2024

➢ LAST CHANCE - DM “Challenge” to @ Colossusfit to enter (Challenge starts today)- Custom shirt for you if you sign up

➢ Learn more about the challenge- Fall Challenge

➢ Can’t do Pull-Ups? DO THIS INSTEAD

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to gain muscle without fat, do your first pull-up and exciting fitness moments.

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

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

(18:47) Client shoutout: Gorge

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

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

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

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

628: 7 Simple Steps To Get Back Into A Routine Aug 29, 2024

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

Summary of episode:

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

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

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

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

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

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

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

(07:14) 4- Stay Accountable:

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

(10:14) 5- Use Triggers:

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

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

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

“Never miss twice”

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

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

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

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

Listed points:

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

627: Motivation Monday - Best Morning Routine, Tips To Be A Fit Parent, Are Cold Showers/Plunges Worth it? Aug 26, 2024

➢ DM “Challenge” to @ Colossusfit to enter our fall back into fitness challenge for over $1000 in prizes
➢ Check out the challenge and apply- https://colossusfitness.lpages.co/fall-challenge/

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the best morning routine, tips to be a fit parent and if cold showers/plunges are worth it.

Time Stamps:

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

(12:44) Josh quote: "A good leader takes a little more than his share of the blame, a little less than his share of the credit." - Arnold H. Glasow
(15:29) Kyle quote: “A body at motion stays in motion; a body at rest stays at rest.”

(18:57) What has us excited or intrigued

(23:34) Client shoutout: Suzie

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

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

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

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

626: Burn Body Fat Fast (Step By Step Guide) Aug 22, 2024

DM “Fat Loss” to @ Colossusfit on instagram

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

➢Follow us on instagram @colossusfit

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

Listed points:

First note:

*Prioritize the pyramid and ignore everything that isn’t a part of it
(2:38) Nutrition

-Logging food

-Stopping cheat day mentality

-Eat more whole foods

-1g protein per body weight

-Drink more water

-Work on portion sizes and intuitive eating
(7:22) Training

-Train insane or remain the same

-Structured routine

-Focus on building strength

-10k steps

-Consistent cardio

*DM “Fat loss” for a routine that will get you 5x better results in the gym
(9:24) Stress/Lifestyle Management

-Sleep

-Stress

-Planning

-Accountability

*Not supplements

*Not quick hacks or magical exercises

*Pyramid

Steps:

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

*REMEMBER, NOTHING CHANGES IF NOTHING CHANGES

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

625: Motivation Monday - Habits That Keep You Fat, Change Body Composition & Our Thoughts On Test Boosters Aug 19, 2024

➢ Message “Fat loss” to IG @‌ColossusFit to apply for 1 on 1 custom coaching.
➢ https://colossusfitness.lpages.co/fall-challenge/

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

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about habits that keep you fat, how to change body composition and thoughts on test boosters.

(0:00) - Intro

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

(15:25) Josh quote: "Your future is created by what you do today, not tomorrow." – Robert Kiyosaki
(13:27) Kyle quote: “It doesn't matter where you start in life, it's where you finish that counts – it's not your first word but your last that defines you.”

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

What has us excited or intrigued:

(21:31) Client shoutout: Chris

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

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

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

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

624: How to Lose Your Love Handles (Lower Back Fat Solution) Aug 15, 2024

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

Summary of episode:

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

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

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

1- Consistency & patience

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

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

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

3- Strength training and cardio

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

4- Lifestyle changes

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

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

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

623: Motivation Monday - Best Foods For Fat Loss, Fastest Way To Grow Muscle & Squats For Bad Knees Aug 12, 2024

➢ DM “FAT LOSS” to instagram @colossusfit

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the best foods for fat loss, fastest way to grow muscle & squat variations with knee pain.

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

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

What has us excited or intrigued

Client shoutout: Hayley T

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

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

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

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

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

622: 7 Secrets To Increase Your Productivity Aug 08, 2024

Follow us on instagram for more great content @ Colossusfit

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

Listed points:

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

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

621: Motivation Monday - When To Take A Break From The Gym, How to Set Goals & Past Workout Mistakes Aug 05, 2024

➢ DM “LEAN AND JACKED” To @ Colossusfit to lose 20lbs of fat and build 10lbs of new muscle in 90-days (4 spots)
➢ Follow us on Instagram- https://www.instagram.com/colossusfit

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about when to take a break from the gym, how to set goals & past workout mistakes.

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

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

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

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620: How To Get Out Of A Rut And Back Into A Successful Routine Aug 01, 2024

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

Listed points:

1. Acknowledge the Rut

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

2. Set Clear, Achievable Goals

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

3. Create a Routine

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

4. Prioritize Self-Care

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

5. Identify and Address Obstacles

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

6. Seek Inspiration and Motivation

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

7. Track Your Progress

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

8. Celebrate Small Wins

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

9. Stay Flexible

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

10. Seek Professional Help if Needed

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

Thanks for listening! We genuinely appreciate every single one of you listening.
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619: Motivation Monday - Do This After Overeating & How To Lose Body Fat Properly Jul 29, 2024

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Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about what to do after overeating, how to lose body-fat and so much more.

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

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

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618: 10 Quick Life Hacks For A Fitter, Healthier & Happier Life Jul 25, 2024

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

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

Listed points:

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

Thanks for listening! We genuinely appreciate every single one of you listening.
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617: Motivation Monday - Get In Shape For A Wedding FAST, What's CICO & Best Workout Programs Jul 22, 2024

➢DM “Challenge” to apply @colossusfitness (5 spots)
➢ Worst gym mistakes- https://open.spotify.com/episode/3KmfLwVMDro6UcDMH1gldc?si=FSg1uZ6aTTCTCUu9SAxlGw

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to get in shape for a wedding fast, what CICO is and best workout programs.

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

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

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616: Creatine Supplement: Should You Take It? Benefits, risks, Dosage, Facts & Myths Jul 18, 2024

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 reason
Timing: You can take creatine at any time of day, but some people prefer to take it before or after their workouts.

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

Frequently asked questions:

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

Thanks for listening! We genuinely appreciate every single one of you listening.
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615: Motivation Monday - How To Eat At Restaurants Guilt Free, What Healthy Actually Means & Fun Facts Jul 15, 2024

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Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to eat at restaurants guilt free, what healthy actually means and some fun facts you probably didn't know.

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

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

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614: How To Improve Sleep Quality & Duration (Works Fast) Jul 11, 2024

Enter our FREE airpods giveaway on our instagram @ Colossusfit
Summary of episode: In today's episode we give you every tip and hack to ensure you improve your overall sleep quality and duration.
Listed points and subtopics:

Have a set bedtime/ wakeup
A good sleep starts during the day

Morning Light Exposure: Get exposure to natural light soon after waking up to help regulate your body's natural sleep-wake cycle.
Regular Exercise: Engage in regular physical activity, but avoid vigorous exercise close to bedtime.
Healthy Diet: Eat a balanced diet with regular meal times and avoid heavy meals, caffeine, and alcohol close to bedtime.
Stress Management: Manage stress through techniques like mindfulness, yoga, or journaling to prevent it from impacting your sleep.
Limit or stop naps * w/ small exceptions

3. Have some degree of a wind down routine

Avoid stimulating activities
Limit blue light

4. 3/2/1
5. Caffeine / alcohol cut off times
6. Supplement w magnesium - Magnesium Bis-Glycinate few hours before bed
7. Sleep environment

Ensure your bedroom is conducive to sleep: cool, quiet, and dark.
Use blackout curtains or a sleep mask if necessary.
Set a comfortable room temperature 65-68 is best

8. Don’t force sleep

If you don’t fall asleep in a reasonable time it’s better to get up and let yourself feel sleepy
I like to read (Ex. of getting to bed at the right time)

9. Be consistent and keep working at it

Thanks for listening! We genuinely appreciate every single one of you listening.
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613: Motivation Monday- Is A Plant Based Diet Healthier & Is Intermittent Fasting The Best Weight Loss Solution? Jul 08, 2024

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Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about if plant based diet is healthier, if intermittent fasting is the best weight loss solution and more.

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

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

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612: 8 Steps Guaranteed To Improve Mental Health Jul 04, 2024

Become my next transformation - www.colossusfitness.com

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

“Discipline is the strongest form of self-love.

1- Sleep well

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

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

4- Do hard things

5- Have good friends and relationships

6- Eat well

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

8- Practice Gratitude/Journal

Listed points:

Thanks for listening! We genuinely appreciate every single one of you listening.
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611: Motivation Monday - Fitness Hacks For An Edge, Fixing Form But Getting Weaker & Getting Steps in Everyday Jul 01, 2024

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➢ Free youtube form playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7&si=5vMKiPekPHNnfjOR
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Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about fitness hacks for an edge, fixing form but getting weaker and increasing steps.
Question 1- is it normal that my bench lowered because I corrected my form?
Josh quote: "The question isn't who is going to let me; it's who's going to stop me." give yourself permission to be great
Kyle quote: “It doesn’t matter about the past. It’s today. What are we doing today?“
(15:00) - What has us excited or intrigued:
Client shoutout: Nikki M
Question 2- What fitness and health hacks do you use in your day to day that you find give you an edge over everyone else?
(35:20) - Question 3- I want to get to 10,000 steps per day, but I don't like getting outside too much for walks or hikes, but I find it easiest to get to 10k steps through running, but don't like running. So what should I do?

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

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610: The BEST Diet To Easily Lose Fat & Gain Muscle For Life (Flexible Dieting Explained) Jun 27, 2024

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

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

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

Listed benefits:

1- It’s easy to follow

2- No restrictions

3- You learn a lot

4- You can enjoy life significantly more

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

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

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609: Motivation Monday - Balance The Gym With A Busy Schedule, Become Disciplined & Road Trip Tips Jun 24, 2024

➢ DM “summer special” to @ColossusFit on IG to get the results you deserve.
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Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to balance the gym with a busy schedule, become disciplined and road trip tips.
(0:00) - Intro
(1:25) - Question 1- How does one balance working 50 hours a week and lifting 6 times a week? - Ishmum
(9:50) - Josh quote: "Move toward the next thing, not away from the last thing. Same direction. Completely different energy."
(11:15) - Kyle quote: “A healthy person has 1000 wishes, a sick person only has one”
What has us excited or intrigued:
(18:00) Client shoutout: Cam H
(18:55) - Question 2- How do you get disciplined? - Samantha
(26:43) - Question 3- Any tips to stay on track with an upcoming road trip? I always find it a hard time to make the right decisions and stay on track.
Thanks for listening! We genuinely appreciate every single one of you listening.
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608: Worst Gym Mistakes Killing Your Progress Jun 20, 2024

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

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

Thanks for listening! We genuinely appreciate every single one of you listening.
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607: Motivation Monday - Is It Bad To Eat Before Bed, Best Ab Exercises & Gym Observations? Jun 17, 2024

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Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about if it's bad to eat before bed, best ab exercises & gym observations.
(1:20) - What new observations have you guys had with the gym, gym culture and how people train these days?
(15:38) - Kyle quote:”Hope for the best, prepare for the worst.”
Josh quote: “Overthinking invents more problems than it solves.” — Gurwinder Bhogal
What has us excited or intrigued
(26:20) - Client shoutout: Sherry
(28:20) - Question 2- What are your top ab exercises?
(33:55) - Question 3- Is it bad to eat right before bed? Also what should I do if I didn’t hit my protein but am at my calories?

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

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606: The Real Reason You're Not Seeing Results (Lose Weight & Gain Muscle Finally) Jun 13, 2024

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This podcast episode was inspired from a conversation coach Josh had at the gym. Someone asked, “What do you do for cardio man, what’s the secret there?” . It’s insanely common to be asked the secret, when in reality there is none.
This episode is a reality check for those that are constantly struggling, and may not realize why.
1- Your eating patterns are horrible
This is most peoples issue. Some of them know it, but some people may not even be fully aware.
You constantly over eat, you drink too much, you snack too often, your protein is too low, etc.
2- You have the mindset that there’s some sort of secret and are always looking for it
This leaves you chasing the next big thing, wasting time money etc.
3- Just not consistent enough
One week off, one week on. 5 days on, 2 days off, etc
4- Allowing your circle to hold you back
You're the average of the 5 people you spend time with
It’s possible you get great momentum, build up, then your circle just pulls you back in.
Crabs in the bucket analogy
5- you’re not serious and don’t want it bad enough
Thanks for listening! We genuinely appreciate every single one of you listening.
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605: Motivation Monday - Lose Love Handles, Improve Body Image & Best Cardio Machines Jun 10, 2024

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Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to lose love handles, improve body image, the best cardio machines & more.

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

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

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604: Life Changing Lifestyle Tips to Live Healthier & Be Happier in Life Jun 06, 2024

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

Listed points:

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

Thanks for listening! We genuinely appreciate every single one of you listening.
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603: Shed Unwanted Pounds Fast, Tracking Calories In Veggies, Are Personal Trainers Worth it? Jun 03, 2024

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Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to shed unwanted body weight, tracking calories in veggies and if personal trainers are worth it or not.

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

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

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

602: How To Build A Beach Body & Keep it Year Round May 30, 2024

DM “SUMMER READY” to IG @ ColossusFit to finally get rid of that unwanted stomach fat.

Summary of episode:

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

Listed points:

1- Portion control.

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

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

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

3- Keep a safety net of your calories to enjoy

4- Be okay with saying no.

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

5- Minimize the snaking.

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

6- Remember to have a goal

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

Thanks for listening! We genuinely appreciate every single one of you listening.
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601: Motivation Monday - Full Body Workouts, How to Keep Going When It's Tough & Successful Media Secrets May 27, 2024

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Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about full body workouts, how to keep going when it's tough and succeed within social media.

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

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

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600: How To Fit More Protein In Your Day With Limited Calories May 23, 2024

In this episode we talk to you about how to fit more protein in your day with limited calories.

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/

599: Motivation Monday - Improve Grip Strength, Should You Workout If Sick & Heart Rate Importance May 20, 2024

➢Message us on IG @ColossusFit "Fat Loss" to apply for coaching (4 spots)
➢ Follow our Instagram- https://www.instagram.com/colossusfit/
Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to improve grip strength, if you should workout if sick & heart rate importance.

(0:00) - Special Offer
(0:45) - Intro
(1:30) - Question 1- Love your podcast and I have been an avid gym goer for six months now. How can I improve my grip strength? It is the first thing to give out. Often I have more in me but my grip just gives out first.
(10:50) - Kyle quote: “Don’t stop when you're tired, stop when you’re done”
(12:45) - Josh quote: "What we fear doing most is usually what we most need to do."
(15:00) - What has us excited or intrigued:
(21:50) - Client shoutout: Jasmine
(22:55) - Question 2- Should I workout if I am sick?
(27:50) - Question 3- How important is heart rate? Should I be focusing on heart rate zones?

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/

598: The Perfect Workout Structure For Ultimate Results (DO THIS) May 16, 2024

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 warmup

3- Dynamic stretches/mobility movements (few mins)

4- Compound movements- work up to the working weight

5- Accessory movements

6- Cooldown

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/

597: Motivation Monday - How to Stay Dedicated To Fitness, Navigate A Busy Gym & Best Part Of Being A Coach May 13, 2024

➢DM “Fat Loss” to @colossusfitness to lose 20lbs or more, for good
➢ Our youtube channel- https://www.youtube.com/@ColossusFitness

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to stay dedicated to fitness, navigate a busy gym & best part about being a coach.

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

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

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

596: 7 Top Tips To Achieve A High Level Transformation May 09, 2024

In todays episode we give you seven tips to achieve a high level transformation as shared from our clients.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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

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

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

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

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

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

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

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

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

595: Motivation Monday - Tips to Stay Motivated, How to Approach Rest Days & Gym Courtesy May 06, 2024

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

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about tips to stay motivated, how to approach rest days & gym courtesy.

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

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

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

594: Not Making Progress? Break Plateau's Easily With These Tips May 02, 2024

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

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

Listed points:

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

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/

593: Motivation Monday- Running & Weight Training (Hybrid Training), How To Get Toned, Learn Your Daily Caloric Intake Apr 29, 2024

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

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about running & weight training, how to get toned and learn your total calorie intake

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

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

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

592: 7 Steps to Increase & Boost Your Metabolism Apr 25, 2024

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

What is metabolism?

How fast your body's "engine" runs on average, over time, determines how many calories you burn. If your metabolism is "high" (or fast), you will burn more calories at rest and during activity. A high metabolism means you'll need to take in more calories to maintain your weight.

Allow yourself to go through different phases of the journey. Cutting, maintenance, bulking

2- Focus on Building high quality muscle

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

3- Stay Active

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

4- Increase Protein intake

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

5- Stay Hydrated-

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

6- Get Enough Sleep:

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

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

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

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/

591: Motivation Monday - Minimalism, Thoughts On Meal Prep Delivery & Healthy Fast Food Apr 22, 2024

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

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about minimalism, thoughts on meal prep delivery & healthy fast food options/tips.

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

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/

590: 7 Pro Tips To Make Dieting Easy (TRY THESE) Apr 18, 2024

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

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

Listed points:

1- Do it with others.

-Group chat w/ a challenge can help immensely.

A support network is huge and makes such a big difference

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

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

3- Plan for social occasions:

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

When eating out, chose the healthy option

4- Practice mindful eating

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

5- Focus on nutrient density

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

6- Stop making excuses

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

7- Practice flexible dieting

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/

589: Motivation Monday - Worst Nutrition Mistakes, Gym Problems And Is Flexibility Important? Apr 15, 2024

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

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the worst nutrition mistakes, gym problems and if flexibility is important.

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

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

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

588: Achieve Your Dream Summer Body With These 6 Steps Apr 11, 2024

DM “Summer Special” to @ ColossusFit on instagram

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

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

Listed points:

1- Set goals

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

3- Increase activity

4- Set a new identify for yourself

5- Start taking action now and go all in

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

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/

587: Motivation Monday - Macros VS Meal Plans, Fasted Cardio Benefits & Back Strengthening Exercises Apr 08, 2024

➢DM “Fat Loss” to @colossusfitness to lose 20lbs or more, for good
➢ Our youtube channel- https://www.youtube.com/@ColossusFitness

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to stay dedicated to fitness, navigate a busy gym & best part about being a coach.

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

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

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

586: Heavy Lifts to Business Shifts: Maxx Chewning's Resilient Journey Through Fitness and Entrepreneurship Apr 04, 2024

➢ Follow Maxx on Instagram- @Maxxchewning
➢ Check out Maxx's youtube channel- https://www.youtube.com/@maxxchewning
Maxx Chewning is one of the OG’S of youtube and a podcaster. He owns multiple businesses including sour strips & ever forward. He's also a sponsored athlete, deadlift king and so much more. Hope you enjoy this episode.

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

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/

585: Motivation Monday - Reverse Dieting, Prevent Injury While Lifting & Get More Protein In Apr 01, 2024

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

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about

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

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

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

584: Why The fitness Industry Has Changed for The Worse & The Better Mar 28, 2024

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

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/

583: Motivation Monday - Lose Stubborn Belly Fat, Fix Posture & Improve Your Deadlift Mar 25, 2024

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

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to lose the stubborn belly fat, fix posture & improve deadlift strength.

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

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

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

582: 9 Ways to Build Muscle Faster Mar 21, 2024

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

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

Listed points:

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

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/

581: Motivation Monday - Build Muscle & Lose Fat At The Same Time, Stop Night Snacking & Actually Get 10k Steps Mar 18, 2024

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

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to build muscle

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

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

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

580: 4 Steps To Avoid Sabotaging Your Progress Over The Weekend Mar 14, 2024

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 mindset

2. Get ahead Early

3. Fail to plan - Plan to fail

4. Remember your goals

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/

579: Motivation Monday - Crunches For A Six Pack, Alcohol & Fitness And Lock In Without Leaving Friends Behind Mar 11, 2024

➢ DM us “SUMMER READY” to our IG @ColossusFit to apply for coaching
➢ Follow us on IG @ColossusFit - https://www.instagram.com/colossusfit/?hl=en

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

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

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

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

578: 10 Simple Habits To Live A Fitter, Healthier & Happier Life Mar 07, 2024

DM “Healthy” To @Colossusfit

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

Listed points:

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

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

577: Motivation Monday - Healthy Eating Tips, Skip Cardio For More Muscle & Are Rest Days Important? Mar 04, 2024

➢ DM “CASE STUDY” (7 discounted spots) to our IG @‌ColossusFitness- free tshirt
➢ Follow us on IG @ColossusFit - https://www.instagram.com/colossusfit/?hl=en

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about healthy eating tips, skipping cardio for more muscle and are rest days important?

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

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

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

576: The Secrets To Stay Fit & Healthy With A Demanding Job Feb 29, 2024

DM "Real Results" to us on instagram @Colossusfit Summary of episode: In today's episode we cover how to stay fit with a demanding job. 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

575: Motivation Monday - Supplements On A Budget, Overtraining & Best High Protein Snacks Feb 26, 2024

➢ Check out our website to learn more - www.colossusfitness.com ➢ Get our supplement guide FREE- https://colossusfitness.lpages.co/free-supplement-blueprint-final ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the best supplements on a budget, overtraining & best high pr...

574: How To Start A Diet Without Failing (Guaranteed) Feb 22, 2024

Visit www.colossusfitness.com to learn more about our guaranteed online coaching service. Summary of episode: While we’ve both successfully undergone many shred phases, we wanted to shed light on some important factors to get success right away, and allow it to compound. Listed points: 1- Actually FULLY commit/Don’t allow any reason for you to push it back. -Half in and half out is one of the worst things you can do. -How you start is incredibly important 2- Start by making changes that aren’...

573: Motivation Monday - Improve Body Shape, Get Motivated & Develop Long Term Discipline Feb 19, 2024

➢ DM “Skinny fat” to our Instagram @Colossusfit ➢ Follow us on Instagram for daily content- https://www.instagram.com/colossusfit/?hl=en Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to improve your body shape, get motivated, and develop long term discipline. (1:00) - Kyle quote: “You dream. You plan. You reach. There will be obstacl...

572: Accelerate Your Fitness Transformation Ft. @wilkinsontraining Feb 15, 2024

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

571: Motivation Monday - How to Lose Fat Without Dieting, How To Stay Consistent With Morning Workouts & Colossus Fitness Story Feb 12, 2024

➢ DM us “Lean” to Instagram @‌ColossusFit ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to lose fat without dieting, how to stay consistent with working workouts & the Colossus Fitness origin story. (0:00)- Special Offer (0:45) - Intro (1:20) - Kyle quote: “In life...

570: Simple Nutrition Tricks & Strategies That Guarantee Results Feb 08, 2024

➢Dm us “Fat Loss” on IG @‌ColossusFit , 3 more spots opened up. Summary of episode: The goal of this episode is give you higher level nutrition strategies that will actually make a difference on your journey. It’s so easy to focus on meal timing, type of diet etc that won’t actually make much change on your journey, but this should absolutely help. 1- Focus on calories in vs. calories out This one isn’t quite as easy as it sounds, or the other tips but definitely the most important. So many v...

569: Motivation Monday - Accelerate Fat Loss, Training For Your Bodytype & Improve Connection With Your Muscles Feb 05, 2024

➢ DM “Fat Loss” to @‌Colosssufit to learn how to lose 20+ lbs in 90 days guaranteed ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to accelerate fat loss, training for your body-type and improve connection with your muscles. (0:00) - Intro (0:40) - Kyle quote: “Nobo...

568: Gym Pet Peeves / Proper Gym Etiquette Tips Feb 01, 2024

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

567: Motivation Monday - Grow Lagging Muscle Groups, Can You Grow Muscle While Running & Cables Or Machines? Jan 29, 2024

➢ DM “Glute Gains” to @ ColossusFit on instagram to apply for our custom online fitness coaching program. ➢Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to grow lagging muscle groups, if you can grow muscle while running & whether cables or machines are better. (0:00)...

566: You've Hit Your Fitness Goal, Now What? Jan 25, 2024

Learn more about our coaching program: https://colossusfitness.com/ Summary of episode: This episode is created to give you tips and strategies to continue seeing results after you've achieved your goal. High level discussion points: - Don’t soften up. Set bigger better goals. -Set goals, achieve them, clap for yourself, set bigger goals - there is never a point you’ve made it, the journey is the destination -Use mini challenges and tune ups -Have accountability -Conti...

565: Motivation Monday - How To Actually Lose Weight, Does Workout Order Matter & Hardgainer Tips Jan 22, 2024

➢ DM us on Instagram “case study” @‌ColossusFit (4 spots) ➢ Follow us on IG- https://www.instagram.com/colossusfit/?hl=en ➢ Video hack for hard gainers- https://www.youtube.com/watch?v=5sZ4LWhpbO4&list=PL8OM5ZzYjzbBmsisqNwd_6LtqJTGGP9jn&index=3 ➢ Budget friendly bulking foods- https://www.youtube.com/watch?v=ZMZrcPU8Acw&list=PL8OM5ZzYjzbBmsisqNwd_6LtqJTGGP9jn&index=4 Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about...

564: 7 Tips To Stay On Track While on Vacation Jan 18, 2024

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...

563: Motivation Monday - How to Build Muscle & Lose Fat, Overcoming Gym Anxiety & Avoid Diet Burnout Jan 15, 2024

➢ DM us “BODY RECOMP” to lose fat and build muscle at the same time. Spots are limited. ➢ Follow us on IG- https://www.instagram.com/colossusfit/?hl=en ➢ Body recomp full episode- https://open.spotify.com/episode/2fkmXxtC6YTw5EGmbb4bW1?si=Fq3R1sGsTc-HjDI_jYFJKw Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to build muscle & lose fat, o...

562: Biggest Gym Mistakes- The Real Reason You’re Not Seeing Results In The Gym Jan 11, 2024

DM us “real results” to apply for coaching Summary of episode: In today's episode we go over the biggest gym mistakes you're probably making and how to avoid them so you can make more progress in the gym. Listed points: 1- Too short or too long rest periods 2- Not doing enough of the harder movements - dead’s, squats etc. Just doing curls and quad extensions and chest work 3- Complicating your workouts for no good reason. Supersetting random stuff too much, not allowing for proper overl...

561: Motivation Monday - How to Get a Flat Belly, Do Fat Burners Work & How to Get Family Into Fitness Jan 08, 2024

➢ DM us “Tight Tummy” (4 people) if you want to have your life changed this year and the confidence you deserve. ➢Follow us on IG- https://www.instagram.com/colossusfit/?hl=en ➢ Get our supplement guide FREE- https://colossusfitness.lpages.co/free-supplement-blueprint-final Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to get a flat belly,...

560: The Best Type Of Diet To Get You Results in 2024 Jan 04, 2024

KEY WORD: DM “New Year” to learn more Summary of episode: It’s that time of year where people will be searching for the best diet to follow, and very likely begin doing things that won’t last more than a few days, or a few weeks. There are so many ways to get you to your end goal, and no single right way. Instead of telling you what to eat or what diet to follow, we wanted to share some points for you to think about. Here’s what to stay away from: Cutting out all fun foodsExtreme calorie rest...

561: Motivation Monday - Quick Healthy Eating Tips, Be More Active During Your Day & Reduce Stress / Improve Mental Well Being Jan 01, 2024

➢ DM “NEW YEAR” Last change to join today’s challenge ($5000 in prizes) ➢ Follow us on IG- https://www.instagram.com/colossusfit/?hl=en Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about quick healthy eating tips, how to be more active during the day and improve mental health. (0:00) - Intro (1:05) - Josh quote: “It’s our responsibility to show up ...

558: Top Lessons From Reading 52 Books This Year Dec 28, 2023

DM "Challenge" to @colossusfit 3 discounted spots available Summary of episode: In today’s episode I cover my top lessons I’ve learned from reading 52 books this year. Kyle provides additional feedback and insight to each lesson. I wanted this episode to be powerful, so although I could have included one lesson from each book. I broke it down to be memorable and effective. If you want a part two, please let us know.‌ Listed points: 1.Reading is powerful 2. Being present 3. Don’t be afr...

557: Motivation Monday - Best Type of Cardio & How to Succeed This Year With Your goals Dec 25, 2023

➢ DM us “Christmas” to @ ColossusFit on instagram for a special deal on premium online fitness coaching where we guarantee that you will achieve your dream transformation. ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the best type of cardio, how to succeed with your goals ...

556: 10 Lifestyle Changes to Make You Fitter, Healthier & Happier in 2024 Dec 21, 2023

Feedback form - https://form.jotform.com/233385133365254 KEY WORD: “NEW YEAR CHALLENGE” Summary of episode: In today's episode we give you 10 challenges you can add to your life to become a fitter, healthier and happier version of yourself in 2024. Around this time of year we actually do this and it’s been great. 1- Drop one vice/thing holding you back. 2- Evaluate your circle. 4 quarters is better than 100 pennies. 3- Encourage more feedback from others. 4- Allocate more time to be crea...

555: Motivation Monday - Ai Workout Apps, Easiest Way To Improve Form & Kyle's Secrets To Success Dec 18, 2023

➢ Get your free form guide - http://bit.ly/FormCheatSheet ➢ Subscribe to our podcast channel- https://www.youtube.com/@fithealthyhappy/videos ➢ Apply for coaching to our IG @ColossusFit w/ the keyword "Challenge" Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about AI workout apps, easiest way to improve form, Kyle's secrets to success and so much mo...

554: How To Manage Hunger For Fat Loss Dec 14, 2023

KEY WORD: 'Challenge” (last chance) Summary of episode: This podcast is inspired from someone that recently messaged us saying their hunger was out of control. No matter what they did. Here are a few tips that can help you with this. ‌ 1- Eat Mindfully Pay attention to what and how much you're eating. Avoid distractions like watching TV or using your phone while eating. Chew your food slowly and savor each bite.2- EAT BETTER FOOD!!! Prioritize protein, eat enough fibre & drink lots of wat...

553: Motivation Monday - The Truth About New Year Resolutions, Push Through a Plateau & Guilt Free Foods Dec 11, 2023

➢DM “Challenge” to our IG @‌ColossusFit (5 spots available) ➢ Follow us on IG- https://www.instagram.com/colossusfit/?hl=en ➢Subscribe to our youtube- https://www.youtube.com/watch?v=1whj3gmz7vU Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about new years resolutions, pushing through a plateau and so much more. (0:00) - Intro (0:40) - T-shirt give...

552: Secrets To Getting Super Fit For 2024 Dec 07, 2023

DM “challenge” to @Colossusfit to join our new year challenge with over $5000 in prizes Summary of episode: In today's episode we go over the secrets to getting super fit in 2024. Listed points: 1- Start executing on your goals now & have BIG goals 2- Create a circle that is also fit, healthy & happy 3- Have a coach 4- Choose fitness when stressed, need to 'escape' or go through tough times 5- Plan ahead- gym membership, meal prep service, thursday night volleyball? 6- Be willin...

551: Motivation Monday - Should You Take Creatine, Bounce Back From A Bad Day/Week & How To Get Stronger Dec 04, 2023

➢ DM “Challenge” to @ Colossusfit if you want to remove 10lbs of fat and replace it with 10lbs of new muscle with our new years challenge. ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en ➢ Watch this episode on Youtube- https://www.youtube.com/watch?v=anVtsU9hagU Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about if you shoul...

550: 7 New Habits To Level Up Your Fitness, Health & Happiness (DO THESE) Nov 30, 2023

KEY WORD: Dm “next level” to my instagram @‌ColossusFit Summary of episode: In today's episode we give you seven new habits to become unstoppable in life. This episode we created from a personal list I made recently on things I need to improve on to become unstoppable. Especially as the season changes, it’s important to stay dialed in with routine; and smaller things that could drag you down. This episode is about full transparency and reflection. How can we become better? Listed points...

549: Motivation Monday - How Quick You Should Start to See Progress & Tips to Work Through An Injury Nov 27, 2023

➢ DM us “CYBER MONDAY” to IG @‌Colossusfit (opened up 5 more spots) ➢ Follow us on IG- https://www.instagram.com/colossusfit/?hl=en Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how quick you should start to see progress, tips to work through an injury and so much more. (0:00) - Cyber Monday offer (0:45) - Intro (6:00) - Josh quote: “Health is...

548: 8 Foods That Help You Lose Fat FOR GOOD Nov 23, 2023

DM “Black Friday” To @ ColossusFit for an incredible discount on online coaching In today's episode we go over eight foods that help you lose fat for good! *Remember, eating specific foods are not going to be the reason you lose fat, but they are going to help you make that process easier. When it comes to fat loss, it's important to focus on a balanced and nutritious diet rather than individual "fat-burning" foods. Here are some foods known to support weight loss: Listed points: 1 - Ve...

547: Motivation Monday - Thanksgiving Tips, Stop Muscle Soreness & How Many Calories To Eat You Need To Eat Nov 20, 2023

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

546: 8 Fitness Excuses & Tips to Overcome Them For Real Results Nov 16, 2023

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 complet...

545: Motivation Monday - How To Tell the Difference Between Muscle & Fat, Tips to Shrink Your Waist Nov 13, 2023

➢We're looking for 5 women who want a tight, toned tummy WITHOUT Restrictive diets that suck the joy out of life… Guaranteed! DM us “Ready” DM “Ready” To @ ColossusFit on Instagram if you want a tight, toned tummy WITHOUT Restrictive diets that suck the joy out of life… Guaranteed! ➢ Youtube video of this podcast- https://youtu.be/Ec0l441GncI ➢ How to properly cable oblique twist- https://www.youtube.com/watch?v=7eCm3WQgzmI&t=257s ➢ How to landmine oblique twist- https://www.y...

544: How I Stay Motivated During The Winter Nov 09, 2023

DM “Winter” to @ Colossusfit to build your summer body this winter. Summary of episode: In today’s episode we go over the tips I use to stay motivated during the winter. Listed points: Embrace the changeTransition time don’t lose good habits Create a routineEstablish meditation routineMorning walksLess sun, supplement with vitamin DDon’t sleep in/ stay upSet big goals - achieve them with a coachAvoid food traps Surround yourself with motivationDress for the weather and embrace...

543: Motivation Monday - Avoid Gym & Nutrition Burnout & How To Stay Fit With A Baby Nov 06, 2023

➢ Looking for 5 motivated people ready to get jacked and lean. DM “fat loss” to our IG @ColossusFit ➢ Follow us on IG- https://www.instagram.com/colossusfit/?hl=en ➢Fit dad youtube video- https://www.youtube.com/watch?v=syWlGDhAobc&t=176s Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to avoid burnout in the gym and with nutrition, and ...

542: Debunking 7 Fitness & Nutrition Myths (How To Fix Them) Nov 02, 2023

Check out our website to learn more www.colossusfitness.com In today's episode we debunk seven fitness and nutrition myths you may very well believe. Listed points: 1- Women/men should be training entirely different Putting this one first cause it’s quite interesting.So many think women should be doing higher reps, minimal upper body 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 l...

541: Motivation Monday - Nutrition Basics, How Athletes Should Train & What Is A Deload? Oct 30, 2023

➢ DM “Athlete” to @Colossusfit to start your transformation ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about nutrition basics, how athletes should train and what a deload is. (0:00) - Intro (1:18) - Josh quote: Everyone is an athlete. If you have a body, you are an athlete. (2...

540: 6 Tricks To Accelerate Your Fitness Transformation (DO THIS) Oct 26, 2023

➢ 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. List...

539: Motivation Monday - Is Nutrition or Training More Important, How to Stay on Track on the Weekend & Benefits of HIIT Workouts? Oct 23, 2023

➢ DM “transformation” to @ColossusFit for a long lasting, true transformation (3 spots for this week) ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about if nutrition or training is more important, how to stay on track over the weekend & so much more. (0:00) - Intro (0:50) - ...

538: The Worst Muscle Building Mistakes Beginners Make Oct 19, 2023

Apply to be coached personally by me: https://colossusfitness.com/ In today's episode we go over the worst muscle building mistakes that beginner make and how to avoid them. Listed points: Work it takes to gain muscle - it’s hardDon’t make your own programUnderstand nutrition -Not having a programHaving support and accountabilityBeing scared to ask advice/ workout with people further along than youNeglecting Compound Exercises. Lack of ConsistencyThanks for listening! We genuine...

537: Motivation Monday - Improve Grip Strength, Fix Muscle Imbalances & Squat Deeper? Oct 16, 2023

➢DM “Real results” for coaching to IG @‌ColossusFit ➢ Follow us on IG - https://www.instagram.com/colossusfit/?hl=en ➢Last youtube video- https://www.youtube.com/watch?v=fows0HSkgZU ➢Squat form video- https://www.youtube.com/watch?v=sbBxvzHwzFU ➢Hip mobility video- https://www.youtube.com/watch?v=GT_rJu2sjO8&t=221s Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this ...

536: 7 Tips to Naturally Increase Energy Levels (DO THESE NOW) Oct 12, 2023

➢ 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, ...

535: Motivation Monday - How To Measure Progress, Get A Fitness Sponsor & Our Biggest Gym Pet Peeves Oct 09, 2023

➢DM “Fat Loss” to @ Colossusfit to apply for 1 on 1 coaching ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en ➢Watch this episode youtube- https://www.youtube.com/watch?v=8_vUjU2bGy0&t=316s Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to measure progress, get a fitness sponsor & our biggest fitness pet ...

534: How To Keep A Young & Fit Body Forever - Avoid Injury & Decay Oct 05, 2023

DM "INJURY FREE" To @Colossusfit on Instagram for a special deal to start your online coaching journey. ➢Our form playlist on youtube- How to PROPERLY Standing Calf Raise | Tips & Common Mistakes Summary of episode: In today's episode we go over how you can keep a young and fit body forever and avoid injury and decay. This is a must listen to episode. Quote: "the old that is strong does not wither, deep roots are not reached by the frost.” D‌anger areas: -Knees -Shoulders -Bac...

533: Motivation Monday - Tips to Grow Your Glutes, How To Pick A Fitness Goal & Deal with Negative Comments Oct 02, 2023

➢ Dm us "Glute Gains" to our IG @ColossusFit (3 spots available) ➢Dog mentality video: https://www.youtube.com/watch?v=aD2OwQE_BG8 ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about tips to grow your glutes, how to pick a fitness goal and deal with negative comments. (0:00) - In...

532: 10 Mindset Changes For A Better Life (Become Limitless) Sep 27, 2023

DM “LIMITLESS” To @ Colossusfit to work 1/1 with me to create your dream transformation and reach your new potential. Summary of episode: In today’s episode we give you ten of the greatest mindset changes and tips from some of the worlds best entrepreneurs on how to become limitless in life. Listed points: “You know what to do, go do it.”Train so hard, people think you’re insane - become crazyYou have to re-invent yourself - Reinvent yourself every single day - live your future truthBe where ...

531: Motivation Monday - Stop Obsessing Over Counting Calories, Get Your Morning Workout In & Saving Calories For Weekends? Sep 25, 2023

➢ DM “ Right Now “ To @ Colossusfit On Instagram to become the next success story of our coaching.” ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to stop obsessing over counting calories, get your morning workout in & saving calories for the weekend. (0:00) - Intro ...

530: The Best Diet For Fat Loss & Muscle Gain Sep 21, 2023

DM “Fat loss” to @ Colossusfit on instagram to start your 1/1 coaching journey! Summary of episode: In this episode we cover the overall best diet for long term fat loss. Remember, there is no one way to get to your goal, but there certainly are ways that will get you there more sustainably. *The best diet is the one you can consistently follow. Harder and less sustainable- Keto, juicing, meal plan, etc Bit easier & better- Intermittent Fasting, Mediterranean Best- Flexible dieting ...

529: Motivation Monday - Why You Aren't Seeing Results In The Gym, Full Body Workouts And Track Meat Raw Or Cooked? Sep 18, 2023

➢ DM “FAT LOSS” To lose fat and gain muscle with Josh/Kyle’s 1/1 coaching. ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about why you aren't seeing results in the gym, full body workouts and if you should track your food raw or cooked. (0:00) - Intro (0:27) - Josh quote: “This ...

528: How Much Protein Should You Eat And Why? (Simply Explained) Sep 14, 2023

DM keyword “COACH” to @ colossusfit to apply for our guaranteed results online fitness coaching Summary of episode: In today’s episode we are going to go over how much protein you should be eating to achieve optimal gains. Why you should be eating protein. Then also we will cover how much protein you can eat per meal. Listed points: What is protein and what does it do? “Protein is an important part of a healthy diet. Proteins are made up of chemical 'building blocks' called amino acids. Your ...

527: Motivation Monday - Lean Bulks, What Are Mini Cuts, Deal With Cravings During PMS Sep 11, 2023

➢ DM “Body Recomp” To @ Colossusfit and we'll help you out 1 on 1 ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to do a lean bulk, what mini cuts are and how to deal with cravings during PMS. (0:00) - Intro (1:15) - Kyle quote: “Complexity is the enemy of execution. Ai...

526: 8 Essential Habits To Become Ultra Fit (DO THESE) Sep 07, 2023

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 developi...

525: Motivation Monday- How to Navigate Social Events, Does Soreness Equal A Good Workout & Should You Use Pre Workout? Sep 04, 2023

➢ DM us “September Shred” to @colossusfit and we’ll take care of you if you want to get in the best shape of your life (3 spots) ➢Fix Your Form Pocket Book: http://bit.ly/FormCheatSheet ➢ Follow us on IG- https://www.instagram.com/colossusfit/?hl=en Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to navigate social events, if soreness equals...

524: 7 Important Nutrition Habits to Make you Fitter, Healthier & Happier Aug 31, 2023

➢ DM “coach” to have your own 1 on 1 fitness coach ➢ Follow our Instagram for daily content- https://www.instagram.com/colossusfit/?hl=en Summary of episode: These are some important ways to help you get leaner, become healthier and so much more. You always hear people say eat less, eat healthier, etc but this goes a level deeper. Hope it helps you out! Stay until the end because that’s when the most important tip takes place! Listed points: 1- Simply look at and read labels The amount that y...

523: Motivation Monday - Best Foods For Muscle Gain, Non Scale Victories & Mental Health In Fitness Aug 28, 2023

➢ DM us “fat loss” to our IG @ColossusFit and we’ll take care of you ➢Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en ➢Top Bulking Foods for Muscle Gain (Shown in Grocery Store)- https://www.youtube.com/watch?v=ZMZrcPU8Acw&list=PL8OM5ZzYjzbBmsisqNwd_6LtqJTGGP9jn&index=4 ➢ Best Bodybuilding Foods For EXTREME Muscle Gain- https://www.youtube.com/watch?v=AL4Hg5W_vJM&list=PL8OM5ZzYjzbBmsisqNwd_6LtqJTGGP9jn&index=8 Welcome to Motivation Monday, where every Mond...

522: 8 Easy Steps to Improve Confidence (Gym & Life) Aug 24, 2023

Check out our website- www.colossusfitness.com In today's episode we go over 8 easy steps to improve your confidence in the gym and in life. 1- Self-awareness Understand your strengths, weaknesses, and areas where you lack confidence. Reflect on past successes and challenges to identify patterns that affect your self-esteem.2- Positive self-talk Challenge negative thoughts and replace them with positive affirmations. Focus on your accomplishments and remind yourself of your abilities.3-...

521: Motivation Monday - Lose Fat & Gain Muscle, How To Body Recomp & Stay Active In Fall Aug 21, 2023

➢ DM “Body Recomp” to @ ColossusFit to start your body recomp to lose fat and gain muscle at the same time. ➢ Follow us on IG- https://www.instagram.com/colossusfit/?hl=en ➢ Macro hack playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbBmsisqNwd_6LtqJTGGP9jn ➢ Full body recomp episode- https://open.spotify.com/episode/6l4GQ0q367NAibvrwJUMUm?si=93c0e8e17d0840a9 Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitnes...

520: 8 Tricks To Get Stronger Faster Aug 17, 2023

DM “Strong” to @‌colosssufit to work with us 1/1 get stronger and leaner with our coaching. In today's episode we give you eight killer tricks to get stronger faster. Tips: 1) Form first 2) Increase volume of the movement 3) Focus on the movement not the muscle 4) Mental cue 5) Understand how strength works all together 6) Have symmetry (Do unilateral training) 7) Improve grip 8) Follow great programming Thanks for listening! We genuinely appreciate every single one of you l...

519: Motivation Monday - Benefits of Diet Breaks, Thoughts on Skipping Breakfast & How to Improve Your Environment Aug 14, 2023

➢ DM “tight tummy” to our ig @‌colossusfit and we'll take care of you ➢ Follow us on Instagram- https://www.instagram.com/colossusfit... Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about benefits of diet breaks, thoughts on skipping breakfast and how to improve your environment. (0:00) - Intro (1:15) - Josh quote: “The only way to become more su...

518: 6 Simple Tips To Get Back On Track After A Break Or Going Away Aug 10, 2023

DM “REAL RESULTS” to @Colossusfit on Instagram, if you want exactly that, real results. In today's episode we give you six simple tips to help you get back on track after falling off of your fitness or health habits. Wether it be an injury, vacation or just busy period of life, these tips will help you get back into rhythm. Listed points: 1- Focus on just one. You’re one workout, walk, healthy meal etc away from being back on track2- Don’t go down to 0% *If you operate at 90%, you may ...

517: Motivation Monday - Boost Your Metabolism, How To Be More Active & How To Avoid Cravings Aug 07, 2023

➢ DM us “Shredded” to our IG @ColossusFit to apply for coaching (3 spots) ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en ➢ Follow us on Threads- https://www.threads.net/@colossusfit Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to boost your metabolism, top tips to be active during the day and avoid cravings. ...

516: 20 Healthiest Meals & Snacks To Eat In A Pinch Aug 03, 2023

Free fast food food guide: Ultimate Fast Food and Restaurant Survival Guide In today's episode we give you some of our favorite healthy meals and snacks to eat for a fitter, healthier and happier life. Listed points: Greek yogurt: It's low in fat and carbs, and high in protein. You can enjoy it plain or add berries, nuts, or a drizzle of honey for extra flavor.Protein bars: Look for bars that have a good balance of protein, fiber, and minimal added sugars. Check the nutrition labels to ...

515: Motivation Monday - Does Lifting Make You Too Bulky, How to Increase Calories After Dieting & New Macro Hacks Jul 31, 2023

➢ DM us “Test Group“ to IG @colossusfitness apply for coaching (5 spots) for anyone looking up lose up to 20lbs of fat, and build up to 10lbs of lean muscle. ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en ➢ Follow us on Threads- https://www.threads.net/@colossusfit Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about if liftin...

514: How to Glow Up Mentally (Mental Health Checklist) Jul 27, 2023

DM key word “Glow up” to @colossusfit to start your glow up In today's episode we are going to give you our top tips to be in a fit, healthy and happy space mentally and physically. Listed points: 1- Prioritize your well being & yourself first 2- Exercise daily 3- Detoxify your social media 4- Go to bed early 5- Eat whole foods & drink more water 6- Express gratitude 7- Spend time in nature 8- Declutter your space 9- Read insightful books 10- Spend time alone thinking/brea...

513: Motivation Monday - How Many Sets & Reps Per Exercise, Lifting Belt Must Knows & What Does "Online Coaching" Consist Of? Jul 24, 2023

➢ DM “Coach” to @ ColossusFit have your first ever 1/1 fitness coach to get 5x faster results ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en ➢ Follow us on Threads- https://www.threads.net/@colossusfit Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how many sets and reps per exercise, lifting belt must knows...

512: Habits Of Super Fit & Healthy People (Travel Edition) Jul 20, 2023

Check out our website here- www.colossusfitness.com Summary of episode: With it being summer, hanging with different groups of people, trips etc we learn a lot about others habits and have come up with a lot of the top things fit people do consistently. Most unhealthier people often do the exact opposite. 1- Say no quite often 2- Stick to routine as much as possible 3- Avoid having the screw it mentality 4- Think ahead for food 5- Go out of the way for a better option 6- Be aware you can stil...

511: Motivation Monday- Our Current Supplement Stack, Tips to Get Rid of the Dad Bod & How Much Protein Can Your Body Absorb Jul 17, 2023

➢ DM “Dad Bod” to apply for coaching @‌ColossusFit ➢ Follow us on IG- https://www.instagram.com/colossusfit/?hl=en ➢ Follow us on threads- https://www.threads.net/@colossusfit -50$ gift card for someone that comments on our Monday episode thread. Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about tips to get rid of the dad bod, how much protein you...

510: 7 Reasons You Aren't Losing Weight Or Seeing Results Jul 13, 2023

DM us “real results” to our IG @‌ColossusFit In today's episode we give you seven reasons you aren't losing weight or seeing the results you deserve in your fitness journey. Listed points: 1- You’re making it harder than it needs to be and over complicating it 2- You aren't in a deficit. Weekend warriors 3- Missing puzzle pieces. (stool) Focusing on nutrition but not strength training. Sleeping well, but not dialing in training, etc.4- You don’t actually want it (Fence sitter) 5- You don’t ha...

509: Motivation Monday - Ideal Body Fat Range, How To Bounce Back from a Bad Day & Best Time to Weigh-in Jul 10, 2023

➢ DM us “Fat loss” to our Instagram @ColossusFit ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the most ideal body fat range for men and women, how to bounce back from a bad day and how often to weigh-in. (0:00) - Intro (0:28) - Kyle quote: “Ships don't sink because of the ...

508: BODY RECOMP: How To Build Muscle & Lose Fat At The Same Time (Complete Guide) Jul 06, 2023

DM “Body Recomp” to @‌colossusfit on instagram if you’re looking to build your dream body by losing unwanted fat while putting on new strong muscle. Summary of episode: In today’s episode we are going to cover the process you need to follow to build muscle and lose fat at the same time. Tips: Getting started Have a gameplan - what are you looking to accomplish? Process of what I look at with a new client.Look at yourself in the mirrorSet goalsset a temporary timelineBreak it down (Three pilla...

507: Motivation Monday - How To Push Through Hard Workouts, Fix Body Dysmorphia & Will The Fitness Industry Ever Change? Jul 03, 2023

➢ Message us "Good to Great" on IG @ColossusFit to apply for 1 on 1 coaching (3 spots) ➢ Follow us on IG- https://www.instagram.com/colossusfit/?hl=en Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to push through hard workouts, fix body dysmorphia and if the fitness industry will ever change. (0:00)- Intro (0:55) - Kyle quote: “You're not ...

506: 7 EASY Healthy Habits That Will Change Your Life Jun 29, 2023

Learn more about coaching: www.colossusfitness.com In this episode we go over 7 EASY healthy habits that will change your life. Key word here being EASY. No cost involved, no need to spend hours doing it, these are things you can and should do DAILY. 1- Schedule time for exercise/meal prep etc With everyone’s busy schedules it can be easy to skip out on that workout you were considering doing after work. Rather than planning to exercise when you “have the time,” schedule your workouts into th...

505: Motivation Monday - Get More Shredded For Summer, Best Protein Options & How Much Exercise Per Day Jun 26, 2023

➢ DM “Shredded” to @ ColossusFit to apply for our test group (3 male and 3 female spots available) ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en ➢Watch this episode on youtube- https://youtu.be/o--s8Om-XEA Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to get more shredded for summer, best summer protein options and...

504: 10 Reasons You're Not Putting on Muscle Jun 22, 2023

Learn more about online coaching: https://colossusfitness.com/ ➢Fix Your Form Pocket Book: http://bit.ly/FormCheatSheet In today's episode we go over the ten reasons you're not putting on muscle. Listed points: Inadequate calorie intake - People may not eat enough calories to support muscle growth.Weak mindset - doing the boring thing the longest wellInefficient training program - People may be using a poor or ineffective training program that doesn't stimulate muscle growth.Lack of pro...

503: Motivation Monday- How To Get Rid of Skinny Fat, Best Pre Workout Nutrition & Habit We'd Like To Improve Jun 19, 2023

➢ DM us “skinny fat” @colossusfit to apply and get killer results (4 people) ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to get rid of skinny fat, best pre workout nutrition and what habit we'd to improve for overall happiness. (0:00) - Special Offer (1:50) - Kyle quo...

502: Debunking 7 Fitness Myths Everyone Believes (AVOID THESE NOW) Jun 15, 2023

KEY WORD: DM us “level up” In today's episode we go over seven fitness myths that everyone believes, why they are false and how to avoid them in your journey. Listed points: 1- Myth: More sweat equals a better workout/better results The amount of sweat produced varies between individuals and depends on factors like temperature and humidity.2- Myth: Spot reduction is possible. Fat loss occurs throughout the body as a result of overall calorie expenditure and cannot be targeted to specifi...

501: Motivation Monday - Rest Between Sets, Rep Ranges For Toning & Can You Exercise When Sore Jun 12, 2023

➢DM us “fat loss” lose fat, gain muscle @‌ColossusFit ➢Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how long to rest between sets, rep ranges for toning & exercising when sore. (0:00) - Intro (1:05) - Josh quote: "Don't let what you cannot do interfere with what you can ...

500: 50 Biggest Takeaways From 500 Episodes Of Health & Fitness Podcasts Jun 08, 2023

➢ DM us “Special 500” to sign up for coaching - 5 spots available In today's episode we give you our 500 biggest takeaways from 500 episodes of health and fitness podcasts. Listed points: “How you do anything is how you do everything.”“By changing nothing, nothing changes”. - PatriciaRead non fiction books Choose your hard - PaulyshaBe on a periodized routine that has progressive overload“Early is on time, on time is late, and late is UNACCEPTABLE!” - YongPre-log - Holly Eat t...

499: Motivation Monday- How To Lose Fat Eating Out, Manage Time And Prioritize & Should You Split Up Workouts Jun 05, 2023

➢DM us “summer results” to apply and get some incredible results this summer ➢Get your 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 lose fat eating out, manage time and prioritize & if you should split up your workout...

498: How To Become Self Disciplined (Achieve Consistent Success) Jun 01, 2023

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 tru...

497: Motivation Monday- Best Diet For Fat Loss & Longevity, How much Protein & Personal Training Or Online Coaching May 29, 2023

➢ DM “Fat Loss” to @‌Colossusfit on instagram to start your transformation today! (3 people to jump into the challenge) ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en ➢ Watch this on youtube- https://www.youtube.com/watch?v=Lbm66brICOY ➢ Watch my 30 day cold shower video- https://www.youtube.com/watch?v=XVLGfOFHoHg&t=1s Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fi...

496: How to Avoid Injury In The Gym (8 Quick Tips) May 25, 2023

➢Apply on our website www.colossusfitness.com ➢Our form playlist on youtube- https://www.youtube.com/watch?v=SVtg-1loH4c&list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7 In today's episode we give you eight quick tips to help you avoid injury in the gym. Listed points: 1-Start with a proper warm-up -Could be few mins on the treadmill, some mobility movements -This helps increase blood flow, loosen up muscles, and prepare your body for the upcoming workout. -Work up in weight. Squatting 315? ...

495: Motivation Monday - Best & Worst Fitness Accessories, How to Enjoy Guilt Free Treats & Best Summer BBQ Foods May 22, 2023

➢ SUMMER SPECIAL IS BACK, Message us “summer special” to @‌colossusfit and we’ll take care of you (3 spots available) ➢ Watch this episode on youtube- https://www.youtube.com/watch?v=Ufm-v9b-8zA ➢ Follow us on instagram- https://www.instagram.com/colossusfit/?hl=en Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the best and worst fi...

494: Get Your SUMMER BODY Ready By Following These Steps! (DO THIS) May 18, 2023

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 sustainability Too many people will cut everything o...

493: Motivation Monday - Reduce Stress, Improve Sleep Quality & Best Filling Snacks May 15, 2023

➢DM us “Summer Abs” to apply for discounted coaching to @ColossusFit (3 spots) ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en ➢ Watch this episode on youtube- https://www.youtube.com/watch?v=QxvEtreFhXo Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to reduce stress, improve sleep quality and best filling snacks. (0:...

492: 7 Ways To Have A Positive Self Attitude & Unbeatable Mindset May 11, 2023

Learn more/apply about coaching: https://colossusfitness.com/ In today’s episode we give you seven ways to strengthen your mindset and resolve so you can become an unstoppable and driven human being. Listed points: Positive Self-Talk: Practice replacing negative thoughts with positive ones to create a more empowering perspective.Set Goals: Set achievable short-term goals that lead to long-term goals.Break Habits: Allow your mind to think outside of the box, break bad habits and habits that no...

491- Motivation Monday - How To Stay Motivated, Lose Fat Fast & Biggest Challenge In Life May 08, 2023

➢ DM us “fat loss” to our IG @‌colossusfit (5 spots) ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en ➢Watch this episode on youtube- https://youtu.be/35aq6fbnlEU Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to stay motivated, lose fat fast & do a rapid fire of questions with coach KG. (0:00) - Intro (0:27...

490: The Worst Nutrition Mistakes That Everybody Makes (AVOID THESE) May 04, 2023

Apply for coaching on our website- www.colossusfitness.com In today's episode we go over some easy to fix nutrition mistakes. 1- Restrictive diets: Low carb, no carb, fasting, etc just something you simply can’t follow. 2- Skipping meals- Can often lead to people making poor decisions and over eating later on. *Can be useful for special events though with the right discipline 3- Not reading food labels. Food labels share calories, ingredients, macros and so much more helping us make be...

489: Motivation Monday - Tips to Improve Mental Health, How To Tone Your Arms & Favourite Exercises May 01, 2023

➢ LAST CHANCE- Dm us "Summer Challenge" @ColossusFit (3 SPOTS OPENED) ➢ Watch this on youtube- https://youtu.be/xCa3lvG2q8M ➢Fit Father Tips- https://www.youtube.com/watch?v=syWlGDhAobc&t=175s ➢ Abbey Scott interview- https://open.spotify.com/episode/1SZbBLZZOGhUOk6SDN6MvS?si=dPt91KNnQT-eCZ4Vn8GzZQ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk a...

488: Surefire Ways To Fix Muscle/Strength Imbalances Apr 27, 2023

3 Last Chance Spots At Early Access Pricing for the Summer Challenge, DM “Summer Challenge” to @colossusfit (Until spots sell out) In todays episode we teach you how to fix muscle and strength imbalances. If you struggle with uneven muscle growth or having one side of your body stronger than the other, this episode is for you. Listed points: Dominant hands will usually be dominant (with exceptions)Switch that up (Carrying car seats, plates in gym etc)More unilateral trainingStop short on stro...

487: Motivation Monday- Fat Burners, Best Mass Building Exercises & How to Bounce Back After Losing Motivation Apr 24, 2023

➢ Dm us "Summer Challenge" to IG @ColossusFit to take part (1 week away) ➢Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en ➢ Watch this episode on youtube- https://youtu.be/6m138k_fCPg Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about fat burners, the best mass building exercises & how to bounce back after losing moti...

486: How To Lose Fat And Gain Muscle Fast! (Body Recomp Explained) Apr 20, 2023

KEY WORD: “Body Recomp” (5 spots) to our IG @ColossusFit This is a test group showing you how you can do it (Don't miss out!) Routine design episode: In today's episode we explain how to lose fat and gain muscle an complete a successful body recomp. Key Points: 1- Training- Focus on progressive overload & have a solid routine Training is the engine, nutrition is the fuel. The better the fuel, the better the performance.With no engine, the car simply won’t move even with ...

485: Motivation Monday - Best Way To Lose Body Fat & Keep Muscle And Strength, Increase Squat Depth & Our Best 1RM's Apr 17, 2023

➢ DM “Summer Challenge” to @colossusfitness to apply for our summer body transformation challenge with $5000 of prizes. ➢ Watch on youtube- https://youtu.be/LQIibGm4aZI ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en ➢ Hip mobility exercises- https://www.youtube.com/watch?v=GT_rJu2sjO8 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 ...

484: 7 Tips to Make Dieting Easier Apr 13, 2023

➢ Apply for coaching- www.colossusfitness.com + be entered into our summer shred challenge with $5000 in prizes 🔥 In this episode we go over 7 ways to actually make dieting easier, and more sustainable. Where most people struggle is they continue to try their hardest not realizing that they’re focused on the wrong thing Listed points: 1- Fully commit with a start date, end date & gameplan 2- Have a diet cut off time or goal 3- Eat similar foods w/ high protein and fibre. 4- Hydrate/...

483: Motivation Monday - Creatine Side Effects, Bring Back Passion For Training & Become Comfortable At The Gym Apr 10, 2023

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

482: 4 Honest Reasons You're Failing In Your Fitness Journey & Easy Solutions Apr 06, 2023

➢ DM “SUMMER SHRED” for early access to our summer shred may challenge with over $5000 in prizes (5 bonus spots available) In today’s episode we go over the reasons you’re failing in your fitness journey and provide you actionable solutions to help you break through your limitations. You always put yourself last-”“But I don’t have time for myself, I have to take care of my kids, parents, etc.” Sounds familiar? It’s a common societal expectation and gender norm for mothers to place the needs o...

481: Motivation Monday - Top Finance Tips, Best Foods For A Healthy Diet, Most Ideal Form of HIIT Apr 03, 2023

➢DM “Summer Shred” for early access discounted pricing to our may summer shred challenge with over $5000 of prizes.- first 10 people, special prize included ➢Comment your favourite quote on youtube- https://youtu.be/_ici0F7wICg ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk...

480: 10 Ways To Shred Down For Summer Mar 30, 2023

Instagram: @colossusfit https://www.instagram.com/colossusfit/ In today's episode we give you ten unique ways to shred down for summer. Keep moving Get more sunSpend more time in natureHave events that keep you accountableFuel your body with the best food possible - Eat more filling foodFollow motivating accounts & dial in your circleLift heavy - no fufu workoutsDrink a ton of waterUp the proteinWear tighter clothingListed points: Thanks for listening! We genuinely apprec...

479: Motivation Monday - Are You Training Hard Enough, Improve Grip Strength & How To Recover Better Mar 27, 2023

➢ DM us "Lean" to Instagram @ColossusFit to apply for the best coaching on the planet (5 spots) ➢ Watch this episode on youtube- https://youtu.be/UItMCTPuuNo ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about if you're training hard enough, how to improve grip strength and how t...

478: How To Stop Overeating Once And For All (8 Tips) Mar 23, 2023

➢ DM us “March Madness” escape the madness of winter- get some incredible results. ➢ Enter our starbucks giveaway- https://www.instagram.com/p/CpsbuqNL-2m/?hl=en In this episode we go over 8 ways to avoid over eating, so you can get the results that you deserve. Watch your words & look for 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 t...

477: Motivation Monday - Optimize Hormones, Best Shoulder Exercises & Minimizing Bloating Mar 20, 2023

➢ DM “Skinny Fat” to be coached through the process of building your dream physique. (5 spots available) ➢ Follow us on Instagram: https://www.instagram.com/colossusfit/?hl=en Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to optimize hormones, the best shoulder exercises & minimize bloating. (0:00) - Special Offer (0:41) - Intro (1:09)...

476: The Complete Guide To Fat Loss - Drop Bodyfat Fast With 10 Easy Tips Mar 16, 2023

DM “FAT LOSS” to @‌COLOSSUSFIT to lose 20+lbs of fat in 90 days. In today's episode we are going to give you 10 easy tips to drop body-fat fast. Track Your Macros - Otherwise you’re guessing. Hope cannot be a plan.80-90% of your food should be whole food/ micronutrient dense high quality food, the other 10% can be anything to help you have balance, not be restricted and maintain your deficitAim for 25-40g of fiber (Most adults eat less than 15g a day.Workup to 1g of protein for the body...

475: Motivation Monday- Tips to Shrink Your Waist, How to Work Through An Injury & Make Meal Prep Fun Mar 13, 2023

➢DM us “SUMMER READY” to apply for top tier coaching at a discounted rate to our IG @‌ColossusFit - Summer is 100 days away (just over 3 months) ➢ Watch us live on youtube- https://www.youtube.com/watch?v=6iCMTwhIL1Q ➢Comment “SQUAD” down below on youtube ➢ Cable Crunch video- https://www.youtube.com/watch?v=AV5PmZJIrrw ➢ Oblique Woodchopper video- https://www.youtube.com/watch?v=7eCm3WQgzmI&t=262s ➢Russian Twist video- https://www.youtube.com/watch?v=pbePSnyJlVU&t=4s Welcome to Motiv...

474: 8 Healthy Spring Habits To Make You Fitter, Healthier & Happier Mar 09, 2023

➢ KEY WORD: DM “SUMMER BODY” to get a headstart on getting the results you deserve. In today's episode we are giving you eight healthy spring habits to make you fitter, healthier and happier. In 11 days, first day of spring is here. We are huge fans of getting ahead of schedule before to give more time to prepare. For example- getting started on New Years goals before Jan 1st. Super often, people wait until the last minute to get ready for times like summer, vacations, etc… so let’s get ready...

473: Motivation Monday - Low Calorie Comfort Foods, Find Body-Fat Percentage & The Hardest Part of Fitness Mar 06, 2023

➢ DM us “REAL RESULTS” to IG @ColossusFit (3 spots available) ➢ Follow us on IG: https://www.instagram.com/colossusfit/?hl=en Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about low calorie comfort foods, find your body-fat percentage, and the hardest part of fitness. (0:00) - Intro (0:30) - Kyle quote: “Life is all about choices, stop blaming the l...

472: 8 Easy Ways To Drop Fat Mar 02, 2023

KEY WORD: DM “Fat Loss” if you want to lose 15lbs of fat and gain 10lbs of muscle In today’s episode we are going to give you seven of the top ways to easily drop fat and begin your journey to a leaner physique. Listed points: Minimize processed foods Know when and how to drop calories, track your food and be as accurate as possible + Know that dropping calories has ramificationsStaple meals that excite youHaving support DM “Fat loss”Step tracker/ fitness trackerHave a specific goal - Ha...

471: Motivation Monday - How to Properly Lean Bulk, Recover After A Bad Day Of Eating & Avoid Being Lightheaded During Workouts Feb 27, 2023

➢ DM us “Lean Bulk” to @ColossusFit for a chance to work with us 1 on 1 (3 spots) ➢ Watch the podcast on youtube: https://www.youtube.com/watch?v=utLjmHpx5bM ➢Follow us on IG: https://www.instagram.com/colossusfit/?hl=en ➢Kristen transformation and tips- https://www.instagram.com/p/Co5sLCmLN-c/?hl=en Comment YOUTUBE GANG down below! Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the ...

470: 13 Top Tips to Eating Fast Food And Getting Results Feb 23, 2023

➢ Click here to get your free nutrition guide: https://colossusfitness.lpages.co/ultimate-fast-food-and-restaurant-survival-guide/ ➢It’s also on our IG story- follow us here: https://www.instagram.com/colossusfit/?hl=en In today's episode we give you the tools you need to dine out, maintain your social life and still progress in your fitness journey. (1:26) 1- Find accurate results in the data base A lot of chains will have data within MyFitnessPal, that has already been used by hundred...

469: Motivation Monday - Best Fat-Loss Supplements, Weightlifting Or Cardio For Fat Loss & How Does Online Coaching Work? Feb 20, 2023

➢ Get your free fast food survival guide- https://colossusfitness.lpages.co/ultimate-fast-food-and-restaurant-survival-guide/ ➢DM “Fat Loss” to start your fat loss journey on our Instagram @ColossusFit Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the best fat loss supplements, weightlifting or cardio for fat loss and how online fitness coachi...

468: 7 Keystone Habits That WILL Transform Your Life (MUST DO) Feb 16, 2023

➢ Apply for coaching on our website- www.colossusfitness.com In this episode we go over 7 keystone habits that can translate over into your live positively and create a chain reaction of other habits. Listed points: A keystone habit is a habit that has the power to initiate a chain reaction of other habits and positive changes in one's life. We wanted to go deeper than the classic exercise, eat healthy & better sleep, so don’t forget about how impactful these 3 things are. Some negative e...

467: Motivation Monday - Fit & Healthy Takeout Options & Staying Fit In Relationships & What Books Do You Recommend Feb 13, 2023

➢ DM - “TRANSFORM” and get our full exclusive guide totally free that includes in depth take out/fast food options (first 5 people to sign up will our ebook- $499 worth of value) ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about fit and healthy takeout options, staying fit in r...

466: 10 Ways To Eat Healthier (STAY FIT FOREVER) Feb 09, 2023

DM “Healthy” to @colossusfit On IG to apply for coaching Instagram: https://www.instagram.com/colossusfit/?hl=en Youtube (Colossus Fitness): https://www.instagram.com/colossusfit/ Youtube (Fit, Healthy & Happy Podcast): https://www.youtube.com/@fithealthyhappy In today’s episode we go over how to eat to stay lean and gain muscle. Listed points: 1. Food is fuel 2. Food is also fun - 80/20 rule 3. Learn to track calories 4. Keep tracking calories 5. Buy food with thought ...

465: Motivation Monday - How to Get A Flatter Stomach, Increase Your Energy & Should You Work Out on an Empty Stomach? Feb 06, 2023

➢ Message us on IG "Tight Tummy" to Instagram @ColossusFit (5 spots) ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/ ➢ Watch the podcast on youtube- https://www.youtube.com/watch?v=G18T5MRLkac Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to get a flatter stomach, increase your energy, and should you workout on an empty st...

464: High Level Habits To Make You Fitter, Healthier & Happier In 2023 Feb 02, 2023

KEY WORD: “Real Results” - 3 discounted spots In this episode, we go over high level habits to help make you fitter, healthier and happier in 2023. Listed points: (0:50) 1- Dial in Your Sleep Routine People who are sleep deprived on average will spontaneously consume about 500 more calories per day and become less active w/o realizing it.One-third of Americans don’t get enough sleep on a regular basis so this needs to be talked about.Tips: Decide on a set bedtimeLeave the electronics al...

463: Motivation Monday - Are Your Workouts Too Long Or Too Short, Best Time To Workout & How Long To Rest In-between Sets Jan 30, 2023

➢ DM “Muscle Gain” to join coaching and gain 10+lbs of lean muscle @ColossusFit ➢ Follow us on IG- https://www.instagram.com/colossusfit/ ➢ Watch us on youtube- https://www.youtube.com/watch?v=j__Yt65qZ1s&t=1493s ➢Cortisol & Lifting: https://www.muscleandstrength.com/articles/60-minute-workout-myth-cortisol Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this e...

462: 6 Simple Nutrition Tricks That Guarantee Results Jan 26, 2023

➢ KEY WORD: “MY YEAR” 3 discounted spots available. ➢ Watch the video on youtube- https://www.youtube.com/watch?v=djR9_2_5CBM In this episode we give you 6 simple nutrition tips to level up your year. Listed points: (1:15) 1- Focus on calories in vs. calories out This one isn’t quite as easy as it sounds, or the other tips but definitely the most important. So many variables come in between watches lying to us, food labels, etc.Aim to use measuring cups, food scales, and track everything for ...

461: Motivation Monday - Best Muscle-Building Supplements, Truth About Carbs, & Encourage Others To Get Fit Jan 23, 2023

➢ DM “Body Recomp” to lose your unwanted fat and replace it with new lean muscle. (5 discounted spots) ➢ Full episode on youtube- https://www.youtube.com/watch?v=MrpLa41StZ0 ➢ Follow us on IG- https://www.instagram.com/colossusfit/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about best muscle building supplements, the truth about carbs and encoura...

461: How to Overcome Obstacles in Your Fitness Journey Jan 19, 2023

➢ DM “Get Unstuck” to apply for coaching at a special discounted rate (3 discounted spots) In today’s episode we give you common obstacles you’ll encounter in your fitness journey and how to easily overcome them. This episode was inspired by a viewers question: “How can I overcome obstacles in my fitness journey? Something always pops up and throws me off the wagon. It’s very demotivating.” Common obstacles: (1:35) 1- Unrealistic expectations and goals - If you can't see doing the diet you'r...

460: Motivation Monday - How To Properly Build Glute Muscle, Best Gym Etiquette Tips & How Fitness Has Shifted Over Years Jan 16, 2023

➢ DM us "GLUTE GAINS" on IG #ColossusFit (4 discounted spots available) ➢Watch us on youtube- https://www.youtube.com/watch?v=6Y7vNaLUKBs ➢Karissa's Transformation- https://www.instagram.com/p/CnNLfVwv-Wy/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to properly build muscle, best gym etiquette tips and how fitness has shifted over the ye...

459: 10 Things We Wish We Knew Before We Started Lifting Jan 12, 2023

DM “REAL RESULTS” to @ColossusFit to start your coaching journey (5 spots) Instagram deadlift hack: https://www.instagram.com/reel/CjD7sEmBkks/?hl=en Fix your form youtube playlist: ➢Fix Your Form Playlist: http://bit.ly/FixYourForm In today's episode we give you ten things we wish we knew before we started lifting so you can avoid these same mistakes. Listed points: 1- Start with the right stuff first Start with weights before cardio. You’ll be too tired to lift at your full potential...

458: Motivation Monday - Dieting Myths You Probably Believe, Six Pack In 30-days & Maximize Self Improvement In 2023 Jan 09, 2023

➢ DM “SHIFT WORKER” to IG @ColossusFit for special case study on how to lose 20lbs of fat and gain 10lbs of muscle with a busy schedule in only 90-days. (4 spots available) ➢ Follow us on IG- https://www.instagram.com/colossusfit/ ➢ Full abs episode 101- https://open.spotify.com/episode/6vU3lsnAnBaBEXGyybOTcE?si=7bba9855b2ca4ea0 Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week...

457: 14 More Ways to Get and Stay Motivated in 2023 Jan 05, 2023

Spots available for 2023 - Message us “2023” to @ColossusFit on instagram to start your transformation. In today's episode we give you 14 more ways to get and stay motivated in 2023! Previous get and stay motivated episode: https://open.spotify.com/episode/4PXQ4dSrL65TNmAqo6WuBH?si=ftmHG_z4Stu6P66Q_wRMaQ Listed points: Reference our older one 1- Realize your full potential. Work to your potential, not your quota. “I did all my sets and reps.” But were you intentional?Look for way...

456: Motivation Monday - How To Make New Years Goals Stick, How Much Protein Is Needed To Build Muscle & Avoid Overtraining And Optimize Recovery Jan 02, 2023

➢ DM “New Year” to start your new years transformation (ONLY FOUR EXCLUSIVE SPOTS AVAILABLE) ➢Protein full in depth episode- https://open.spotify.com/episode/01iNWztdK3wjfyGaAVIFx8?si=7650bff975814257 ➢ Starbucks giveaway on our IG- https://www.instagram.com/p/CmuB9_yLV8i/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to make new yea...

455: How to Set Goals for the New Year | SMART Goal Setting 101 Dec 29, 2022

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 reso...

454: Motivation Monday - Reduce Overall Stress, Is Dieting Or Bulking Better & How to Navigate the Busy Gyms in the New Year Dec 26, 2022

➢ DM “Boxing Day Sale” to IG @ColossusFit for a pre-new years special while spots last! Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to reduce overall stress, is dieting or bulking better and how to navigate the gyms in the New Year. (0:00) - Intro Josh quote: "This cannot be the year of talking, of wishing, of wanting. This has to...

453: 8 Tips For Better Workouts Dec 22, 2022

DM “Holiday sale” to apply for coaching at a discounted rate! (Only 3 spots available) In today’s episode we give you 8 tips to have better workouts. Know what the most important part of your workouts are: compound movements, strength movements, lifting over cardio, stretching, major muscle groups. Hard movements you hate, are the movements you should be doingTrack the weight you're lifting for better results.Be on a good program - good programs have periodization, challenge, and intenti...

452: Motivation Monday - Most Underrated Fitness Tips, How to Curve Cravings & Should You Eat When You're Full? Dec 19, 2022

➢ DM “Holiday sale” to give yourself the gift of an incredible transformation this week 🔥 (7 discounted spots) ➢ Amazon giveaway on our IG: https://www.instagram.com/p/Cl4p9nQLPXY/ ➢-30 day disappear video- https://www.youtube.com/watch?v=YCF7OWxSMc8 Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the most underrated fitness tips, how to curve c...

451: 10 Lifestyle Challenges to Make You Fitter, Healthier & Happier in 2023 Dec 15, 2022

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 ...

450: Motivation Monday - How to Simplify Fitness, Journal Hacks for Happiness & Find Friends Through Exercising Dec 12, 2022

➢ DM our IG @ColossusFit "DECEMBER SHRED" for coaching (4 spots) Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to simplify fitness, journal hacks for happiness, and find friends through exercising. (0:00) - Intro (4:40) - Josh quote: "When the vision is clear, strategy is easy." (6:30) - Kyle quote: “Don’t wait until New Years to start ma...

449: 7 Things We Wish We Knew When We Started Fitness (Don't Make The Same Mistakes) Dec 08, 2022

KEY WORD: “BODY RECOMP” In today's episode we give you the seven things we wish we knew when we started in fitness so you can save time, money and energy. 1- Avoid the comparison trap Don't let others influence your training so easilyKali muscle example.2- Newbie gains are real, take advantage First little while you are primed for growthSome guys only hitting chest and biceps first while, then it’ll take forever to balance back and legs.You won’t be able to get this period back unless y...

448: Motivation Monday - How To Simplify Ab Training, Meal Timing Tips For Best Results & Mentally Get Ready For A Lift Dec 05, 2022

➢ DM us on IG @ColossusFit "Early New Year" for an action taker discount for coaching (5 spots) ➢ Check out our youtube- www.youtube.com/colossusfitness ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to simplify ab training, meal timing tips for best results and how to m...

447: How To Achieve Your Goals Faster And Be Your Best Self Dec 01, 2022

Learn more about online coaching: Colossus Fitness - The Polished Physique Program In today’s episode we are going to discuss how you can achieve your goals faster and be your best self. Challenge will make you better, without challenge you won’t get better. Chose your hard. Health isn’t something you should put off. Take your goals seriously because they are! "Better off to be a warrior in a garden than a garden in war." Seven tips to be more comfortable with challenge and achieve your...

446: Motivation Monday - How Important Is Mobility, Make New Health Habits Stick & Pro Recovery Tips Nov 28, 2022

➢ DM “Cyber Monday” to @colossusfit to take advantage of our Cyber Monday sale 🔥 (3 spots) ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/ ➢ Hip mobility video- https://www.youtube.com/watch?v=GT_rJu2sjO8 ➢ Ankle mobility video- https://www.youtube.com/watch?v=IikP_teeLkI Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how impor...

445: How To Enjoy The Holidays And Stay Fit Nov 23, 2022

DM “Black Friday” to @colossusfit start your fitness transformation *Only 3 more spots available* In today’s episode we are going to give you pro tips on how you can enjoy the holidays and still stay fit, healthy and happy. You should be able to enjoy your holidays and not feel horrible. Mindset strategy: You should be able to enjoy but not horribleExample feeling stuffed/ feeling regret / having no plan“Enjoyment looks different for everyone”What’s your priority? Remove all ...

444: Motivation Monday - Best Supplement You're Not Taking, Improve Grip Strength & How Does Creatine Work? Nov 21, 2022

➢ DM us "Black Friday" on IG @ColossusFit for coaching ➢ Follow us in Instagram- https://www.instagram.com/colossusfit/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about best supplement you're not taking, improve grip strength and how does creatine work? (0:00) - Black Friday Promo (1:05) - Intro (2:10) - Josh quote: “Patience is bitter, but its...

443: 10 New Habits To Add To Enrich Your Life To Become Fitter, Healthier & Happier Nov 17, 2022

KEY WORD: “IT’S TIME” - 4 spots In today's episode we give you ten new habits that you can add, to enrich your life to become fitter, healthier and happier! 1- Waking up earlier 2- Sunlight exposure as early as possible 3- Limit screentime/ minimizing unnecessary time on phone 4- Put your money where your mouth is - invest in yourself *DM “it’s time” 5- Cold showers 6- Self reflection practice - meditation / journalling or both 7- Be a lifelong student - podcasts, audiobooks, books 8- 1...

442: Motivation Monday - Gain Muscle Without Fat, Mind Blowing Cardio Benefits & How To Keep A Calm Mind Nov 14, 2022

➢ DM “Lean Muscle“ to @colossusfit to apply for coaching 10+lbs of lean muscle without gaining fat-3 people ➢Follow us on Instagram- https://www.instagram.com/colossusfit/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to gain muscle without fat, mind blowing cardio benefits, and how to keep a calm mind. (0:00) - Special Offer (0:40) ...

441: 5 Fat Loss Nutrition Hacks & Secrets (Guaranteed To Work) Nov 10, 2022

DM “Fat loss” to @colossusfit to lose fat and achieve your transformation (6 spots) Summary of episode: In today’s episode we go over 5 nutrition hacks that aren’t often talked about, that will relate more to the mindset side of things to help you succeed long term. Listed points: 1- Prime your environment A 2006 study done where there were 2 jars were placed on the desks of secretaries. One clear and one covered up. The secretary that could see the Hershey kisses ate 71% more than those who ...

440: Motivation Monday - Health Hacks for Desk Workers, Help Family & Friends Get Into Fitness, Factor Nights Out Into Fitness Journey Nov 07, 2022

➢ DM us on IG @ColossusFit "Body Recomp" (5 spots available) ➢ Follow us on Instagram: https://www.instagram.com/colossusfit/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about health hacks for desk workers, how to help family and friends get into fitness and factor nights out into your journey. (0:00) - Intro (0:49) - Kyle quote: “Take care ...

439: 8 Of The Worst Fitness Mistakes & How to Avoid Them (AVOID THESE) Nov 03, 2022

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.Givin...

438: Motivation Monday - Grow Your Glutes And Shrink Your Waist, Top Travel Fitness Tips & How to Drink More Water Oct 31, 2022

➢ DM “Glute gains” to join the sample group to be coached on how to shrink your waist and grow your glutes in 90-days! - 4 spots available ➢ Starbucks giveaway: https://www.instagram.com/p/CkJUsQ0r3kz/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to grow your glutes, shrink your waist, top travel fitness tips and drink more water. ...

437: 6 Tricks To Break Through A Progress Plateau, Guaranteed! Oct 27, 2022

DM "GET UNSTUCK" to us on @Colossusfit to break out of your plateau and see faster, better results! In today's MUST LISTEN episode we give you six tricks to help you break through a progress plateau no matter what. Most plateaus fall into 3 categories: -Stool of fitness Mindset plateauTraining plateauNutrition plateauIs your plateau cased because of one or all three? 6 Remedies: Mindset remedy: 1- uncommon answer -Make your fitness a priority & improve consistency -Everyone sa...

436: Motivation Monday - Perfect Warmup For Best Results, Biggest Nutrition Mistake & Best Deadlift Substitutes for Lower Back Pain Oct 24, 2022

➢ Message us on IG @ColossusFit - “Fat loss forever” - 3 discounted spots available ➢ 5 Hip mobility stretches- https://www.youtube.com/watch?v=GT_rJu2sjO8&t=2s ➢ Limber 11- https://www.youtube.com/watch?v=FSSDLDhbacc ➢ Fix your deadlift form- https://www.youtube.com/watch?v=cHJHvV2EPsY&t=133s Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode...

435: Military Diet vs. Mediterranean Diet- Cons, Benefits, & Which is better? Oct 20, 2022

➢ Send us a message "REAL RESULTS” to @ColossusFit on IG - 5 spots In this episode, we go over the differences of the military diet and mediterranean diet. We do in depth and explain the pros, cons & so much more. Hope you enjoy! Military Diet What is it? - requires people to follow a low-calorie diet for 3 days and then return to regular eating for 4 days. Across the first 3 days, the diet restricts daily calorie intake to 1,400, 1,200, and 1,100 calories. Lose 10lbs in 3 days- bold clai...

434: Motivation Monday - Favourite HIIT Movements, Best Free Fitness App Hacks & How To Manage Long Vacations Oct 17, 2022

➢ DM us on IG @ColossusFit "It’s time” (7 discounted spots) ➢ $100 Gymshark giveaway- https://www.instagram.com/p/CjTTwStrzYD/ ➢ Follow us on Instagram: https://www.instagram.com/colossusfit/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about our favourite HIIT movements, best free fitness app hacks & how to manage long vacations. (0:00)...

433: 7 Ways To Boost Your Energy (DO THESE NOW) Oct 13, 2022

DM “fired up” to @colossusfit to apply for online coaching so you can get in the best shape of your life. In today’s episode we give you seven ways to boost your energy, guaranteed. Listed points: ExerciseConsistent workout schedule (motivation gets you there, discipline keeps you going)Walking actually net gives you more energy/ work in more activity into your day. Try a mid day walk.2. Sun exposure first thing in the morning Spend time in natureMorning walkLimit screen time at night3. L...

432: Motivation Monday- Best Type Of Creatine, Be More Confident In The Gym & How Often To Stretch To Improve Flexbility Oct 10, 2022

➢ DM “Body Recomp” to @colossusfit to start your transformation ➢ $100 Gymshark giveaway- https://www.instagram.com/p/CjTTwStrzYD/ ➢ Free youtube form playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7 Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the best type of creatine, how to be more confident in the gym & ...

431: 8 Tips To Reach Elite Level Fitness Status Oct 06, 2022

DM Elite to @colossusfit to achieve your elite transformation- 3 people In today’s episode we give you eight habits to obtain elite fitness status. Be on a routine where you move/ train on all planes of fitness (sagittal, coronal (or frontal) and transverse)Understand there are two types of workouts (Peaked and focused or on the phone and “here to get it done” attitude) Have an attitude for progressionDoes't skip cardio, abs, mobility, compounds or movements they don’t likeCoach. Explain all ...

430: Motivation Monday - Gym Hacks You Need To Know, Favorite Go To Healthy Snacks & Carbs Or Fats, What's Worse? Oct 03, 2022

➢ DM “October Shred” to @colossusfit to get started (5 spots) ➢ Youtube form playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7 ➢Fix Your Form Pocket Book: http://bit.ly/FormCheatSheet Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about a few gym hacks you need to know, our favourite go to healthy snacks and whether carbs...

429: 8 Ways To Get Out Of A Rut That ACTUALLY Work Sep 29, 2022

DM “Gym Buddy” to @colossusfit to start your transformation today In today's episode we go over eight ways to get out of a rut that actually work. Listed points: Find your why and make it 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 ...

428: Motivation Monday - How To Have More Energy During The Day, When To Join A Gym & Social Media Vs. Reality Sep 26, 2022

DM “September Shred” (3 spots) Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to have more energy during the day, when to join a gym and social media vs. reality. (0:00) - Intro (0:35) - Josh quote: “Be uncommon amongst uncommon men.” (6:10) - Kyle quote: “The more you do, the more you get used to doing.” - Coach KG (8:00) - Weekly th...

427: How To Improve Your Relationship With Food Sep 22, 2022

DM "Kiwi" to @ColossusFit to start your coaching journey so you can do fitness forever <3 It’s important to understand that your relationship with food goes deeper than fuelling your body. Unlike animals that eat solely for survival, humans eat for a variety of reasons, such as joy, pleasure, culture, tradition, socialization, and to fuel their bodies. Signs of a good relationship with food include: You give yourself unconditional permission to eat the foods you enjoy.You listen and respec...

426: Motivation Monday - How to Build Stronger Legs, What To Eat Before Morning Workouts & Increase Calorie Intake Sep 19, 2022

➢ Dm us "Body Recomp" on IG @ColossusFit to apply for coaching (4 spots available) ➢ Follow us on Instagram: https://www.instagram.com/colossusfit/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to re-build leg strength, what to eat before morning workouts and increase calories long term. Time Stamps: (0:00) - Intro (0:28) - Kyle quote: “Yo...

425: 10 Life Changing Things I Learned In 10-Years Of Lifting Sep 15, 2022

DM “Pro Transformation” To @ColossusFit to get your advanced results Free form guide: http://bit.ly/FormCheatSheet In today's episode we go over 10 life changing things that we have learned in our over 10-years of lifting. Listed points: You Will Never Be At An “End Point”Training To Failure Is OverratedConsistency - Nothing beats consistency. Yeah, we've heard that cliche a thousand times, but the more I keep on the more I realize this is the difference maker. “The gym part is u...

424: Motivation Monday - Creating A Calorie Deficit & Should You Workout At Night Or The Morning Sep 12, 2022

➢DM us on Instagram "Fat Loss" @ColossusFit for exclusive coaching (3 spots) ➢ 5 Reasons You're Eating More Than you Think- https://www.youtube.com/watch?v=yTBqQPrrjys ➢ How to Not Lose Progress Over the Weekend- https://open.spotify.com/episode/4qL8hmTBzQPDujVpAMBu0z?si=244f6456f8a3469d Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about creating a...

423: 8 Foods You Should Avoid In Your Diet Sep 08, 2022

Learn about online coaching: https://colossusfitness.com/ Recent report shows that diet-related deaths outrank deaths from smoking, and about half of U.S. deaths from heart disease - nearly 900 deaths a day - are linked to poor diet. The pandemic highlighted the problem, with much worse outcomes for people with obesity and other diet-related diseases. One important question to ask within food and your diet is- what value is this adding for me? In today's episode we give you eight...

422: Motivation Monday - How To Stay On Track For A Special Event, Add Depth To Your Squat & Avoid Imposter Syndrome Sep 05, 2022

➢ DM us "Fat Loss" to @ColossusFit to apply (5 discounted spots) Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to stay on track for a special event, add depth to your squat & avoid imposter syndrome. (0:00) - Special Offer (0:56) - Intro (1:15) - Kyle quote: “Food is the most abused drug. Exercise is the most underused antidepr...

421: 8 Simple Healthy Habits That Will Change Your Life Sep 01, 2022

Main push for episode: www.colossusfitness.com In this episode we go over 8 SIMPLE healthy habits that will change your life. Key word here being SIMPLE. No cost involved, no need to spend hours doing it, these are things you can and should do DAILY. 1- Schedule time for exercise With everyone’s busy schedules it can be easy to skip out on that workout you were considering doing after work. Rather than planning to exercise when you “have the time,” schedule your workouts into the calendar.2- ...

420: Motivation Monday - How To Avoid Your Metabolism From Slowing Down, Adjust Training When Cutting & Work On Mindset Aug 29, 2022

➢ Dm us “Lean in 90” @ColossusFit - 3 spots (great discount included) Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to avoid letting your metabolism slow down, adjust training for losing weight & work on your mindset. Time Stamps: (0:00) - Intro (0:48) - Kyle quote: “discipline is about doing the tasks you don’t want to do,...

419: How To Lose Belly Fat In Weeks (4 EASY STEPS) Aug 25, 2022

DM “FAT LOSS” to @Colossusfit to lose fat and gain muscle In this episode we go over our top tips to lose belly fat in four easy steps. 1- Consume less (intake) Keep an ACCURATE log of your calorie intake. Key word, accurate*Make sure you’re in a deficit through trial and error.More cooking, using measuring cups, checking labels, etc.Simply aim to be better2- Move More (Expenditure) Follow a consistent strength training programAim for 10k+ steps a day, and carve out time to walk d...

418: Motivation Monday - Blast Through Plateaus In Weight Loss, Simple Trick To Find New Exercises & Get Results Through Planning Aug 22, 2022

➢ Message us on IG "Fat Loss" to apply for coaching (5 spots) ➢ Exercise finder w ratings: https://www.bodybuilding.com/exercises/finder Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to blast through plateaus in weight loss, a simple trick to find new exercises & how to get results through proper planning. (0:00) - Intro (0:55) ...

417: 6 Ways To Reduce Bloating And Live Leaner Aug 18, 2022

DM “LEAN BODY” To @colossusfit to build your lean physique In today’s episode we give you six ways to reduce bloating so you can live a leaner and happier life. 5 Main causes of bloating: -Eating too much -Eating foods you’re intolerant too -Eating too fast -Hormones -Inflammatory foods Listed points: 1- Eat anti-inflammatory foods Anti-inflammatory foods reduce bloat by decreasing inflammation in the digestive system caused by toxins like sugar, processed grains and meats, artificial food ad...

416: Motivation Monday - How to Avoid The Comparison Trap, Thoughts On Steroids & Best Fast Food Options Aug 15, 2022

➢DM “I’M READY” to @ColossusFit on IG for exclusive coaching (3 spots) Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to avoid the comparison trap, thoughts on steroids & best fast food options. (0:00) - Intro (0:40) - Josh quote: “Shut-up about your dream, instead go out and put in the work to achieve it.” (3:15) - Kyle quote: “T...

415: 7 Hottest TikTok Fitness Trends, What's Good & What's Garbage Aug 11, 2022

➢ DM "Get Started" to @ColossusFit to apply for coaching ➢Debunking 7 Fitness Myths- https://open.spotify.com/episode/0HJwpz648P30kC58itFbmZ?si=08244cdefdf64d43 ➢ Tik Tok trends that are actually good- https://open.spotify.com/episode/1dNEAJHcIUYIKCcmKznueo?si=mly6gxiIQAG4q8TlzTn-DA In today's episode we go over the current seven hottest fitness trends that are taking over Tiktok and explain to you what's good and what's garbage. Listed points: Annabel Lucinda’s Ab Workout Proffee...

414: Motivation Monday - How to Avoid Burnout, Our Thoughts on Cheat Days & Does Soreness Mean Your Muscles Are Growing? Aug 08, 2022

➢ Message us on IG "Summer Special" to get the body you want and deserve (3 spots) ➢ Follow us on Instagram: https://www.instagram.com/colossusfit/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to avoid burnout, our thoughts on cheat days & if soreness means your muscles are growing and you're making progress. (0:00) - Intro (0:3...

413: 7 Ways to Simplify Nutrition & Make It Easier To Stay on Track Aug 04, 2022

Learn more about online coaching www.colossusfitness.com In today's episode we give you seven ways to simplify nutrition and make it easier for you to stay on track. Listed points: Starts at grocery store Have easy to prepare meals saved in MFP & Eat similar foods have staple foodsStop overthinking WHAT you’re eating and focus on how much you’re eating / logging and macrosKnowing trigger foods (Don’t keep it in the house)Eat foods that actually keep you full / focus on volume a...

412: Motivation Monday - Best High Protein Breakfast, How Many Meals to Eat In A Day & Biggest Fitness Accomplishments Aug 01, 2022

➢7 High Protein Recipes- https://colossusfitness.lpages.co/7-high-protein-recipes/ ➢DM us on IG @ColossusFit "BODY RECOMP" (5 spots available) ➢ Enter out Starbucks gift card giveaway: https://www.instagram.com/p/CgKiXBzuC7d/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the best high protein breakfasts, how many meals to eat in a day & ou...

411: 5 Ways To Easily Get Back On Track After A Break Or Going Away Jul 28, 2022

DM “REAL RESULTS” to @ColossusFit if you want exactly that, real results. Life happens, vacations, losses, illnesses and busy schedules can leave us feeling out of routine and it can be hard to find your way back. In today's episode we give you fives to find your way back on track. Listed points: 1- Focus on just one. You’re one workout, walk, healthy meal etc away from being back on track2- Don’t go down to 0% *If you operate at 90%, you may go down to 65-70%, which means it’ll be easy...

410: Motivation Monday - How To Build A Healthier Relationship With Food, Are body Fat Scans Accurate & Best Barbell Squat Variations Jul 25, 2022

➢ Follow us on IG- https://www.instagram.com/colossusfit/ ➢ DM us “Complete Transformation” to @colossusfit to transform your body, mind & so much more. (4 spots available) ➢ Submit a Q for Motivation Monday- https://colossusfitness.ca/podcast ➢ How to Properly Barbell Squat- https://www.youtube.com/watch?v=sbBxvzHwzFU Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In t...

409: How To Avoid Big Bodyweight Swings, Reach Ideal Bodyweight Set Point & How To Stay There Jul 21, 2022

DM “Fat loss” to @Colossusfit to reach your ideal bodyweight and goals 5-10x faster (3 spots) Most people can/have lose weight this isn’t the problem. Most people actually have a weight REGAIN problem. In today's episode we cover how to avoid big bodyweight swings, reach ideal bodyweight set point and most importantly how to stay there. 7 Ways to make fitness a lifestyle Change your mindset (This is a lifelong journey)Learn yourself, set rules & non negotiables , coach Jason ...

408: Motivation Monday - Is Your Workout Working? Gain Muscle Without Fat & The Most Underrated Pieces Of Gym Equipment Jul 18, 2022

➢ DM “Results” To @ColossusFit kickstart your transformation to you build your dream body (3 spots) ➢ 6 Must Haves For The Perfect Workout (Episode 373): https://open.spotify.com/episode/035ehfYsaw9LJsto1weQJH?si=aa00ec355e744ccd Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to know if your workout is working, how to gain muscle with...

407: 10 Ways To Maximize The Quality Of Your Workouts (More Results In 15 Minutes) Jul 14, 2022

➢ Free form guide: http://bit.ly/FormCheatSheet In today’s episode we give you ten ways to maximize the quality of your workouts so you can get more results in your workouts. Advanced set techniquesFilm your sets (Improve form and intensity)Attack your sets and practice presence and mmcInvest in the right pre workoutStudy gym movements beforehandHave the right music (download beforehand, add to queue, find new music)Record your weights (Rep counts/ journal)Have a gym buddyPercentage based tra...

406: Motivation Monday - How To Increase Self Esteem, Balance Fitness & Gain More Arm Muscle Jul 11, 2022

➢DM US "Muscle gain" @ColossusFit to apply for discounted coaching (3 spots available) ➢ Follow us on IG: https://www.instagram.com/colossusfit/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to increase self esteem, balance fitness & gain more arm muscle. (0:00) - Intro (1:00) - Josh quote: “When it get’s tough, you better get tough.” ...

405: 8 Secret Habits & Traits Of Super Fit People Jul 07, 2022

DM “Transformation” to @ColossusFit for a special opportunity to start your transformation to lose up to 20lbs of fat in 90 days. Previous episode: 303: 7 Habits Of Super Fit People In today's episode we give you eight secret habits and traits of super fit people. 1- Their circle is also fit, healthy & happy 2- They choose fitness when stressed, need to 'escape' or go through tough times 3- They eat a lot of the same foods. -Consistent breakfasts, lunches, snacks, etc. 4- Water is t...

404: Motivation Monday- How To Reverse Diet, Get Ultra Lean For Summer & Stay On Track With All Social Events Happening Jul 04, 2022

➢ DM “READY" to our IG @ColossusFit to apply for 1 on 1 coaching ➢ Follow us on Instagram: https://www.instagram.com/colossusfit/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to properly reverse diet, get ultra lean for summer & stay on track with all the social events happening. (0:00) - Intro (0:43) - Kyle quote: “You’re only...

403: Top 10 Fitness Excuses & How to Overcome Them For Long-term Results Jun 30, 2022

➢ DM “FREE TRAINING.” to @Colossusfit to get our 5 easy steps presentation to help succeed no matter what season, or stuff you’re going through, In today's episode we give you the ten fitness excuses we hear most, and how you can overcome them to see long term results. “You can have results or excuses, not both.” Listed points: 1- “I don’t have enough time” If you’re close minded, it’s just never going to work.What do we prioritize? We will always find ways to make time for ...

402: Motivation Monday - The Single Greatest Piece Of Motivation, How To Stop Procrastinating & Are Juice Cleanses Worth It? Jun 27, 2022

➢ DM "Case Study" on IG @ColossusFit to apply for coaching (5 spots) ➢ Follow us on IG: https://www.instagram.com/colossusfit/ -We do these here and there, this is to test drive out coaching program at a discounted rate, for 5 people with a minimum of 10lbs of fat to lose. 4 MUSTS TO APPLY: 1-Be willing to workout at least 3x per week at home or at a gym 2- Coachable and hungry for results 3- You are not looking for someone to hold your hand, but clearly tell you what to do. 4- Willin...

401: 8 MUST-DO Nutrition Habits To Help You Get Lean & Become Healthier Jun 23, 2022

➢ DM "SUMMER SHRED" To @Colossusfit to claim one of the available 3 spots for a special opportunity for discounted coaching Today's episode is an EASY to follow list of habits that are guaranteed to help you get lean, healthier & stay overall more consistent in your journey. Listed points: 1- Eat from home and less takeout *not demonizing eating out, BUT it makes a big difference for most people 2- Whole foods -foods that are either not processed at all, or processed minimally. -Exa...

400: 40 Of The Greatest Fitness & Mindset Tips Of All Time (400th Episode Special- ULTIMATE Motivation) Jun 20, 2022

➢ DM us "Special Offer @ColossusFit on IG (5 spots available) Welcome to episode 400! Thank you all for the support, we hope you enjoy the episode. 1- Practice delayed gratification. 2- Biggest takeaway is that this is a journey. Things won’t happen overnight and if you keep at it, you’ll see improvements in every facet of your life above and beyond the physical benefits of getting fit. - Angel 3- Follow people who build you up, unfollow people who tear you down. Not just on instagram! 4- Di...

399: 15 Common Gym Mistakes to Avoid Jun 16, 2022

➢ Get our free form guide! Form Cheat Sheet ➢ Recommended formula for a perfect workout episode: https://open.spotify.com/episode/3W1P839iiTX4Dk1HQWQkne?si=6sVKGdblR_yKZFpDB- In today’s episode we cover 15 common gym mistakes that you’re definitely making. The good news? We cover how to avoid them so you can level up your results in life and in the gym. Listed points: Choice skipping “hard” exercises - EAT YOUR VEGETABLESNot knowing the right tempo for movementsLearn how to properly breatheLa...

398: Motivation Monday - How To Get Rid of Lower Ab Fat, How To Do A Mini Cut & Macro Tips For vegans Jun 13, 2022

➢ DM us "Body Recomp" to apply for coaching @ColossusFit (5 spots) ➢How to instantly look more in shape- https://open.spotify.com/episode/3ifwN2T8ttS5QOh3LTY774?si=mFhDffbcQaqLqKWgTpYs4g Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about get rid of the last little bit of lower ab fat, how to do a mini cut & macro/protein tips for vegans. (0:00)...

397: Top Types Of Cardio For Fat Loss (Ranked from Best To Worst) Jun 09, 2022

➢ DM us FREE TRAINING to @ColossusFit for a free training on how to lose 20+lbs of fat and gain 5+lbs of lean muscle. In today's episode we go over the best types of cardio for fat loss, and we ranked them from the best to the worst. We always get what types of cardio are best, and there’s no right answer here but we do have a list of pros and cons. Truthfully, this order of importance isn’t to tell you the exact what to do, but make it so you can think more for yourself. Listed o...

396: Motivation Monday - How To Have A Toned Core While Building Muscle, Best On The Road Food Options & Biggest Regrets Jun 06, 2022

➢DM us "Summer abs" to @colossusfit for real results (Accepting 3 awesome people) ➢ Follow our IG for more giveaways: https://www.instagram.com/colossusfit/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to have a toned core while building muscle, best on the road food options & our biggest regrets. Time Stamps: (0:00...

395: Build Your Booty In 7 Easy Steps (Guaranteed Glute Growth) Jun 02, 2022

➢ DM us GLUTE GAINS @ColossusFit to grow your glutes and shrink your waist through our coaching service. ^FIRST THREE PEOPLE TO SIGN UP GET A FREE GIFT ➢How To Hip Hinge- https://www.youtube.com/watch?v=h-A7HiTNZ5c In today’s episode we’re going to teach you how to build your booty/glutes in seven easy steps, guaranteed. Tips: Focus on weights, not cardio Get on a balanced routine - Importance of back and hamstring work as well as a symmetrical bodyMind muscle connection - Feel th...

394: Motivation Monday - Ideal Body Fat Percentage Goals, How To Get Back Into The Gym & Stay On Track At Work May 30, 2022

➢ DM “Fat Loss” to apply and learn more. (4 spots) ➢ Follow us on Instagram: https://www.instagram.com/colossusfit/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the ideal body fat percentage, how to get back into the gym & stay on track at work. Time Stamps: (0:00) - Intro (1:00) - Josh quote: "Fill your life with experiences, not things....

393: The BEST Diet To Easily Lose Fat & Gain Muscle For Life (Flexible Dieting Explained) May 26, 2022

➢ 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 ma...

392: Motivation Monday - How To Set Proper Strength Goals, Make Friends in The Gym, Cardio Do's & Dont's May 23, 2022

➢ DM us on IG @ColossusFit "Body Recomp" ➢ Strength standards- https://exrx.net/Testing/WeightLifting/StrengthStandards ➢ Follow us on IG: https://www.instagram.com/colossusfit/ (weekly giveaways) Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to set proper strength goals, make friends in the gym and cardio do's & don'ts. (0:00) - Intro...

391: 8 GUARANTEED Ways to Live A Fitter, Healthier & Happier Life May 19, 2022

Leave a review. and share this episode to your instagram story so we can get guacamole on our burritos <3 In today's episode we give you eight guaranteed ways to live a fitter, healthier and happier life. “What single area changed your life for the better?” 1- Nothing is awkward unless you decide it is -Simply learn to laugh a little, acknowledge it and continue to move forward 2- Do it now. If it takes a minute or less, just do it now. Put away that shirt, fold that sweater, brush y...

390: Motivation Monday - How To Tone Your Arms, Thoughts on Crossfit & Best Journaling Tips for Happiness May 16, 2022

➢ DM us "Summer Special" on IG @ColossusFit to learn more about coaching (5 spots) ➢ Follow our IG for weekly giveaways: https://www.instagram.com/colossusfit/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to tone your arms, our thoughts on crossfit & best journaling tips for more happiness. (0:00) - Intro (0:50) - Josh quo...

389: 6 Tips To Stay Consistent & Stay Fit Forever May 12, 2022

In today's episode we give you six tips to stay consistent and make fitness a long term lifestyle. 1- Stay focused on the fundamentals vs. the fads -There are way too many things that can take up too much of your time & energy that give you little to no benefits. 2- Avoid giving yourself the option -Busy day of meetings, etc instead of saying “I have no time” ask yourself, “how can I make the time?” -Create non-negotiables in your life that you DO NOT SKIP and no matter what - It gets d...

388: Motivation Monday - How to Not Blow Progress Over The Weekend, Manage Big Dinners & What to Carry in Your Gym Bag May 09, 2022

➢LAST CHANCE SUMMER SHRED!!! 3 lucky people accepted today & today only. ➢ DM us "Summer Shred" on IG @ColossusFit to learn more. ➢Tips to log when going out YT video- https://www.youtube.com/watch?v=lE9ne2TAJuI&t=11s Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to not blow progress over the weekend, manage big dinners, &am...

387: Top Takeaways From Our 8 Favorite Books For Personal Growth, Self Development & A Better Mindset May 05, 2022

DM "SUMMER SHRED" to IG @ColossusFit enter our 60-day shredding challenge (Deadline is May 8th) If we get enough positive feedback from this episode, we'll make a part 2 with more recommended books! This has been a HIGHLY requested podcast, so here we are. As you know, we're huge readers and today we go over our top 10 books. We cover a few lessons learned, and talk about why they're our favourites. Listed points: 1- Atomic Habits - James Clear -Simple guide to building good habits and breaki...

386: Motivation Monday - Best Summer Activities For Cardio, How To Start Lifting Weights As a Beginner & Most Ideal Shoes For Lifting May 02, 2022

➢ DM us "Summer Shred" on IG @ColossusFit ➢ 60 Day challenge from May 8th to July 7th ➢ $1000 Winners Cash Prize + Special gift for first 5 sign-ups ➢ To enter be a current client before May 8th, submit photos Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the best summer activities for cardio, how to start lifting weights as a beginner ...

385: 5 Tips to a Tight Tummy Transformation (Here's How You Finally Get Abs) Apr 28, 2022

DM US TIGHT TUMMY to @ColossusFit on IG - 3 spots available In todays episode we give you five tips to achieve a tight tummy transformation. Tips: 1- Watch out for the scams/fads Things to Avoid: 1)- Waist trimmer belts - Compression along with additives increase localized sweating - Dehydrates your core in the short-term 2)- Flat tummy/detox teas - Can help decrease appetite with herbs - Doesn’t “tone” your tummy 2- Cal deficit 3- Strength train 3.5 Cardio will help 4- - Giving y...

384: Motivation Monday - How To Improve Form In The Gym, Should You Bulk Or Cut & Workout Intensity Vs. Consistency Apr 25, 2022

➢DM us "Body Recomp" on IG @ColossusFit - 6 spots available ➢ Check out our youtube- www.colossusfitness.com ➢ Form playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7 Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to improve form, whether you should bulk or cut & whether intensity or consistency is better. ...

383: The Science Of Weight Loss- Calories, Macros & Meal Frequency Explained (Researched Based) Apr 21, 2022

DM "FAT LOSS "To @ColossusFit for Online Coaching - 3 spots Today we're going to be talking about and going over the nutritional hierarchy of fat loss giving you the truth, the whole truth and nothing but the truth. 1- Energy Balance/Calories 2- Macronutrients Protein= Most important and absolutely cannot be overlooked. *The amount of calories you consume from carbs/fats makes VERY little difference when calories/protein are being focused on. Carbs= provides body with the energy i...

382: Motivation Monday - Get Ultra Lean For Summer, Easiest Way To Know Your Protein Intake, When To Increase Calories After A Diet? Apr 18, 2022

➢ DM keyword "BODY RECOMP" To @ColossusFit to start your transformation (4 spots) ➢ Monique Transformation: A post shared by Body Transformation Coach (@colossusfit) Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to Get Ultra Lean For Summer, Easiest Way To Know Your Protein Intake, When To Increase Calories After A Diet? (0:00) - Intro (1:...

381: Top 10 Muscle Building Mistakes & How To Fix Them Apr 14, 2022

3 Spots available to the first 3 people to DM "MUSCLE GAIN" to @Colossusfit In today's episode we go over the top ten muscle building mistakes you're probably making and how to fix them. Listed points: 1- Always training in the same rep range 2- Undervaluing the value of food. -Tell story of buddy who thought he was eating a lot, but actually wasn't b/c not keeping track. Carbs- provides body with the energy it needs. Fats- value-able at increasing testosterone levels and other h...

380: Motivation Monday - Best Way To Grow Your Glutes, Tips for Staying Positive After Failing Your Goals, & Get To Bed On Time Apr 11, 2022

➢ DM us on IG @ColossusFit "Glute Gains" to apply for coaching (5 spots) ➢ Follow us on IG: https://www.instagram.com/colossusfit/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the best way to grow your glutes, top tips to stay positive when you've failed your goals before & get to bed on time. (0:00) - Intro (1:15) - Kyle quote: "...

379: Top 10 Daily Habits Of Top Athletes & High Performers Apr 07, 2022

Online Coaching: Colossus Fitness - The Polished Physique Program In today's episode we researched the daily habits of elite athletes, billionaires and notorious individuals to give you the top ten daily habits that will change your life. Compound interest concept: Would you rather have a penny that doubles everyday for a month, or one million dollars? Well the choice is pretty clear: it's better to have a single penny that doubles everyday for a month, versus $1 million up front. This i...

378: Motivation Monday - How To Say No More, Stop Feeling So Sluggish in the Afternoon & Best Way to Gauge Strength Apr 04, 2022

➢ DM us on IG "Summer Special" @ColossusFit (LAST chance & 3 spots available) ➢ Check out our website- www.colossusfitness.com Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to say no more, stop feeling so sluggish in the afternoon & best way to gauge strength. (0:00) - Intro (1:20) - Josh quote: "Never, ever underesti...

377: 12 Foods That Help You Lose Fat FOR GOOD Mar 31, 2022

DM "Summer special" to @ColossusFit start your fitness transformation Online Coaching: Colossus Fitness - The Polished Physique Program In today's episode we give you 12 foods that are going to help you lose fat for good. *Remember, eating specific foods are not going to be the reason you lose fat, but they are going to help you make that process easier. Listed points: 1- Popcorn- 2 cups- 120 calories 2- Quest chips- 140 calories- 19 protein 3- Pickles- 1 pickle 11 calories 4- A...

376: Motivation Monday - Diets DON'T Work - Do This Instead, How to Stop Self Sabotaging & Stay More Consistent, How Long To Rest Between Sets Mar 28, 2022

➢ Summer Special IS BACK, DM "Summer Special" to IG @ColossusFit for an incredible offer to start your coaching journey (4 spots available) ➢ Enter out Starbucks giveaway: https://www.instagram.com/p/Cbc8oVQrtlu/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about what to do instead of dieting, how to stop sabotaging, & how long to rest between...

375: Debunking 7 Nutrition Myths Everyone Believes Mar 24, 2022

➢Instagram: https://www.instagram.com/colossusfit/?hl=en ➢Online Coaching - www.colossusfitness.com Previous Myth Busting Episodes: Part 1: 264: Debunking 6 Nutrition Myths Everyone Believes Part 2: 327: Debunking 10 Fitness & Nutrition Myths (Tips To Avoid Them) In today's episode we bust seven fitness myths you probably believe and why. Listed points: 1- Fasting boosts metabolism & is the #1 fat loss tool. -Fasting reduces energy expenditure in the short term. -Fasting ...

374: Motivation Monday - How To Improve Mood, Navigate Busy Schedules & Do Sauna's Have Tangible Benefits? Mar 21, 2022

➢DM us on IG @ColossusFit "March Madness" to apply for coaching (5 spots available) ➢ Follow us on IG: https://www.instagram.com/colossusfit/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to improve mood, navigate busy schedules & talk more about the benefits of using a sauna. (0:00) - Intro (0:30) - Josh quote: "Yesterday I wa...

373: 6 Must Haves For The Perfect Workout (Get 5x The Results) Mar 17, 2022

➢ Online Coaching: https://colossusfitness.com/ In today's episode we go over six must haves for the perfect workout. Listed points: 1) Mentally prepare. - Know roughly what exercises you'll be doing, what muscle groups, motivation video, etc 2) Proper warm-up & mobility - Could be walk, stair stepper or whatever leaves you feeling good and ready - Warm-up the muscles group you'll be using. everyone's routine will be so different 2.5 Activation movements 3) Compound exercises. -Benc...

372: Motivation Monday - Creatine Results What To Expect, Get A New Squat Personal Record & How To Target Love Handles Mar 14, 2022

➢ Message us on IG "Fat Loss @ColossusFit to apply for coaching (3 spots available) ➢ Follow us on IG: https://www.instagram.com/colossusfit/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about what results to expect from taking creatine, how to finally hit a squat personal record & get rid of love handles. Time Stamps: (0:00) - Intro (1:45) K...

371: 7 Ways To Break Through A Weight Loss Plateau Mar 10, 2022

➢DM "WEIGHT LOSS" To @ColossusFit for a special discounted opportunity to start your transformation In today's episode we give you seven ways to break through a weight loss plateau and to finally see that scale move. 1- Overeating 2- Intensity/movement & be as active as possible 3- Have a coach 4- Stress management & sleep 5- Drink more water, coffee & tea. 6- Stop eating out, cook more. 7- Get rid of alcohol & empty calories Thanks for listening! We genuinely ap...

370: Motivation Monday - Advice For Aspiring Fitness Influencers, How To Stop Comparing Yourself To Others & Tips to Run Faster Mar 07, 2022

➢ Message us on IG "Summer Shredded" @ColossusFit to apply for coaching (4 spots available) ➢ Follow us on IG: https://www.instagram.com/colossusfit/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about advice for aspiring fitness influencers, how to stop comparing yourself to others & run faster. (0:00) - Intro (0:54) - Kyle quote: "Never apol...

369: 12 Tips To Get Unstuck & Out Of A Rut | GET MOTIVATED Mar 03, 2022

Please leave a review on Spotify or apple and make our day :) In todays episode we give you 12 tips to get unstuck and out of a rut in your life. Level up your motivation with these 12 tips. Listed points: 1- Get out of the house as hard as it might seem. 2- Josh's list of daily tasks (Jesse Itzler) 3- Offer a helping hand to someone else 4- Workout 5- Do a bunch of small tasks to get started - especially clean 6- Motivational video 7- Killer music 8- Vitamin D (natural pref...

368: Motivation Monday - Net Carbs Explained, Doing Everything Right But Scale Won't Budge, How to Get Back on Track With Nutrition Feb 28, 2022

➢ Message us on IG "Real Results" @ColossusFit to apply for coaching (3 spots available) ➢ Follow us on IG: https://www.instagram.com/colossusfit/ ➢ 5 Reasons You're Eating More Calories Than You Think- https://www.youtube.com/watch?v=yTBqQPrrjys&t=16s ➢ Why you should & shouldn't care about your weight- https://open.spotify.com/episode/3CATgXv8l4l21hVTQucvrj?si=YSV34Ti2Rf-e4S4J-1YACg Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real t...

367: 8 Industry Secrets Online Fitness Coaches Won't Tell You | Do These, Get Incredible Results Feb 24, 2022

➢DM Keyword "CASE STUDY" to @Colossusfit On IG for a special opportunity to start your journey to your best body ever! ➢Apply if you're looking to lose 10-20lbs of unwanted fat and replace it with 10lbs of quality new lean muscle. In today's episode we give you ten industry secrets that we have learned as online fitness coaches to help you get incredible results. Listed points: 1. Start with the appropriate measures to track your progress (Photos, measurements, weight) 2. You need to look at ...

366: Motivation Monday - TikTok Trends That Are Actually Good, Dealing With body Dysmorphia & How To Get Over The Fear Of Lifting Heavier Weights Feb 21, 2022

➢ DM us on IG "FAT LOSS" to @ColossusFit to start your transformation ➢ Follow us on Instagram https://www.instagram.com/colossusfit/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about tik tok trends that are actually good, dealing with body dysmorphia & how to get comfortable with increasing weights. (0:00) - Intro (1:00) - Kyle ...

365: 8 Elite Nutrition Tips To Get Lean On The Go Feb 17, 2022

➢DM us "lean body" to @ColossusFit for a special opportunity to kickstart your journey ➢7 High protein recipes: https://colossusfitness.lpages.co/7-high-protein-recipes/ Traveling for work? Going on vacation? Running your kids from soccer game to guitar practice? Being away from home is one of the most common nutrition challenges we hear about. In this episode we cover 8 ways to stick to your plan, no matter where life takes you. Listed points: 1- Eat a healthy meal before you go 2- Pac...

364: Motivation Monday - Stress Eating Tips, Tip to Grow Your Glutes & How To Encourage Family to be Healthy Feb 14, 2022

➢ DM us "Glute Gains" on IG @colossusfit (6 spots available) ➢ Follow us on Instagram: https://www.instagram.com/colossusfit/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about our top stress eating tips, tips to grow your glutes & how to encourage your family to be healthy. (0:00) - Intro (1:20) - Kyle quote: "On good days, workout. On bad d...

363: Everything You Need To Know About Protein + Myths & Questions Answered Feb 10, 2022

Share to your story and help people learn what's important once and for all! Tag us @ColossusFit In this episode we go over everything you need to know about protein. Answering all your questions, giving guidelines and breaking down myths. Don't miss this episode! What is protein? What does protein do for you? How much should you be having in a day? - Most athletes who workout 0.8-1.3g per pound of bodyweight - When maintain or gaining aim for 0.8-1g of protein per pound ...

362: Motivation Monday - Best Ways to Track Progress, Habits To Cut Out To Get Results & Benefits of Fasted Workouts? Feb 07, 2022

➢ DM us "SUMMERABS" on IG @ColossusFit to apply for 1 on 1 discounted coaching (5 spots) ➢ 15 Non Scale Wins & Ways to Measure Your Progress- https://open.spotify.com/episode/2V8ZoRH7vAPXYSGuin3ihq?si=cb6358e22d794ea2 Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the best ways to track progress, habits to cut out to get results & bene...

361: How To Finally Get More Visible Abs (Six Pack For Summer) Feb 03, 2022

**DM "SUMMERABS" on Instagram to @ColossusFit to claim one of the remaining three spots** In today's episode we give you five ways to finally get more visible abs and achieve a six pack for summer. We wanted to go over our top tips and strategies to get abs for summer and KEEP them. You’ll have to understand everyone’s genetics are different, and the way yours are shaped, the time it takes, etc will all be different based on you. Listed points: 1- Calorie deficit through nutrition...

360: Motivation Monday - Transition Back To Health After Covid, Keep Motivation Through Cutting Body-fat, Top Fitness Travel Tips & Thoughts on Detoxes Jan 31, 2022

➢ DM us "Fat Loss" to strip off unwanted fat and finally achieve the results you really want! ( 5 spots available) ➢ Follow us on Instagram https://www.instagram.com/colossusfit/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to transition back to health after covid, keep motivation through a shred, travel fitness tips and more. (0:00) - ...

359: Lose 10lbs Of Fat & Gain 5lbs Of Muscle In 60 Days Jan 27, 2022

➢ DM "Shredded" @ColossusFit to start your shred and build your polished physique In today's episode we are covering how to lose 10lbs of fat and gain 5lbs of muscle in only 60 days. Warning: Great transformations take more than 60 days, but two months is a great time to lock in great habits to ensure your success going forward. Listed points: 1. Importance of deadlines 2. Accountability (Coach/ Friends) 3. Technical rough game plan (Expect the unexpected) Reverse m...

358: Motivation Monday - Secret To Stack On Muscle Without Fat, Hands Down Best Supplement & Tips To Win The Weekend Jan 24, 2022

➢ DM us "Shredded" on IG @ColossusFit to start your transformation (4 people only) ➢ Top supplements: https://open.spotify.com/episode/69cfZZ2NbaFUxKL35qJGyz?si=BgBVHTc7TEWHt8ISxvGJ_w ➢ Checkout our youtube channel: https://www.youtube.com/colossusfitness Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the secret to stacking on muscle without fa...

357: 10 Hacks to Get Better Results in The Gym Overnight Jan 20, 2022

DM "CASE STUDY" to @ColossusFit to start your transformation Youtube playlist: https://www.youtube.com/watch?v=Jfp4b5Olc7A&list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7 ➢Fix Your Form Pocket Book: http://bit.ly/FormCheatSheet In today's episode we give you ten hacks to get better results in the gym, overnight! Listed points: 1 - Learn mental cues for mastery 2- Continue to improve strength, aim to add every workout reasonably 3- Improve volume in your workout programming / block to ...

356: Motivation Monday - How to Increase Your Pull-Ups, What to Do When You cheat On A Diet & Have A Better Night Time Routine Jan 17, 2022

➢ DM us "Case Study" on IG @ColossusFit to apply (7 people only) ➢ Can’t do Pull-Ups? DO THIS INSTEAD! https://www.youtube.com/watch?v=mS1ClgzxuyI Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to increase your pull-ups, what to do when you cheat on your diet & best night time routine. (0:00) - Intro (0:27) - Special Offer (2:16...

355: 7 Nutrition Habits to Make you Fitter, Healthier & Happier in 2022 Jan 13, 2022

➢ Message us on IG @ColossusFit "Skinny Fat" to learn more & apply (3 spots left) ➢ Follow us on Instagram: https://www.instagram.com/colossusfit/ In this episode we give you 7 nutrition habits that will make you fitter, healthier & happier in 2022. Please share this to your Instagram story, or share it with a friend to help them out! Listed points: 1- Focus on protein of each meal then go from there. 2- Automation. 3- Pre-log the best you can. 4- Stop yo-yoi...

354: Motivation Monday - How To Get Rid of Skinny-Fat, Tips to Start Meditating & Best New Years Resolutions Jan 10, 2022

➢ Message us "skinny fat" to get started @ColossusFit (5-6 spots available) ➢ Are You Skinny Fat? Here’s How To Not Be: https://open.spotify.com/episode/0PU13eS5U6WSSHuc8oEG4B?si=9ce9457daab8436e Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to get rid of skinny-fat, tips to start meditating and best new years resolutions & goals. (...

353: 12 Quotes That Will Change Your Life In 2022 Jan 06, 2022

Please review our podcast and share to your story! In today's episode we share 12 quotes that will change your life in 2022. Listed points: 1. “There is no passion to be found playing small - in settling for a life that is less than the one you are capable of living.” - Nelson Mandela 2. "You can have results or excuses not both." 3. "Pain is temporary, success is forever." 4. "The only workout/walk you'll ever regret is the one you didn't do." 5. "It's not who you are that holds ...

352: Motivation Monday - How To Lose Fat Without Dieting, Which Diet Is Best? Keto, Low Carb Or Intermittent Fasting & How To Avoid Negativity Jan 03, 2022

➢ DM us "New Years" on IG @ColossusFit to start your journey (LAST CHANCE) ➢ Why you should be strength training: https://open.spotify.com/episode/5nvIwpWAA9wIJumsDPlsIl?si=4fd02a72a509470a Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to lose fat without dieting, which diet is the best & how to avoid negativity in your life. (0:00) ...

351: 22 Ways to Make 2022 Your Best Year Yet Dec 30, 2021

➢ DM us "new year, better me" to kickstart your 2022 In today's episode we give you 22 ways you can make 2022 your best year yet! 1- Be realistic 2- Goal set w/ things you'll check on daily (only a few big goals vs. 100 small ones) 3- Declutter 4- Level up your circle. "it's nearly impossible for the quality of your life to be higher than your friends- Confucius 5- Read a book. "No one says, I wish a read less" 6- Have accountability. Hire coach to start the new year strong. 7- Make a ...

350: Motivation Monday - Best Workout Equipment For Results, Optimal Time To Do Cardio & What To Look For In A Gym Dec 27, 2021

➢ DM us on IG @ColossusFit "New Years" for discounted coaching (only 5 spots available at this time). Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about best equipment for results, optimal time to do cardio & what to look for when signing up for a gym. (0:00) - Intro (1:25) - Kyle quote: "Challenges are what make life intere...

349: Top Lessons Learned from 2021 Dec 23, 2021

Leave a Spotify review! Help us get to 250 by year end :) In today's episode we give you the top lessons from Josh, Kyle & The Fit, Healthy & Happy community learned from 2021. Make sure to stay till the end to hear Josh & Kyles. Listed points: 1- "A small stumble doesn't delay your path." - Marion 2- "Change is difficult, not impossible" - Ana 3- "Adulting is hard." - Kathleen 4- "It's okay to let go of people that aren't going the same direction as you. Even childhood frie...

348: Motivation Monday - How To Set SMART Goals For The New Year, When To Take A Break From Fitness & How to Avoid Sweets Dec 20, 2021

➢ DM us on IG @ColossusFit "Muscle Gain" for discounted coaching (only 4 spots available at this time). ➢ Enter our Apple Watch Giveaway: https://www.instagram.com/p/CXl3HPALEay/ ➢ 7 Layers Deep Exercise - http://www.7levelsdeep.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 set SMART goals for the New Year, when to tak...

347: 6 Mindset Changes To Live A Happier Life Dec 16, 2021

DM us "Fat Loss" To Lose 10-20lbs Of Fat & Gain up 5-15lbs Of Muscle In today's episode we cover six mindset changes to live a happier life! Listed points: 1) Stop being a complainer - take ownership 2) Stop waiting - do it now - make the change 3) Let go of the past 4) Don't send messages/ react when angry - practice empathy 5) Get good at saying no 6) Edit your life/reflect regularly Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusi...

346: Motivation Monday - How to Make Your Metabolism Faster, When to Adjust Calories & Macros & Why You Should Train Legs Dec 13, 2021

➢ DM us on IG @ColossusFit "Fat Loss" to apply for coaching & get started ➢ Follow us on IG: https://www.instagram.com/colossusfit/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to make your metabolism faster, when to adjust calories, why you should be training legs & so much more. (0:00) - Intro (0:40) - Josh quote:"...

345: 10 Lifestyle Changes to Make You Fitter, Healthier & Happier in 2022 Dec 09, 2021

DM New Years to @Colossusfit to learn how to start your transformation In today's episode we give you 10 lifestyle changes ti make you fitter, healthier and happier in 2022. Listed points: 1- Drop one vice. 2- Allocate 1 hour of creative work a week 3- Park further away + take stairs. 4- Try drinking a full glass of water upon waking up 5- Smile more- fake it until you make it affect on your emotions. 6 - Invest In Your Sleep in a completely dark room 7- Carry a water bottle with you. 8...

344: Motivation Monday - Thoughts on Intermittent Fasting, 75 Hard, How To Make It Easier to Workout & More Dec 06, 2021

➢ DM us on IG @ColossusFit "New Years" to apply for coaching & get started ➢ Follow us on IG: https://www.instagram.com/colossusfit/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about out thoughts on intermittent fasting, 75 hard, how to make it easier to get to the gym and so much more. (0:00) - Intro (1:40) - Kyle quote: "The main thi...

343: 7 Tips To Stay on Track & Make Progress Through the Holidays Dec 02, 2021

Please share this episode to your Instagram story if you enjoyed it and tag @ColossusFit so we can thank you :) In today's episode we go over seven tips to stay on track and make progress throughout the holidays. Listed points: 1- Realize it's a holiday not holi-month 2- Talk about your goals to others and make it known 3- Schedule some movement in 4- Go veggie & protein heavy when in doubt 5- Realize that sometimes no progress can be progress (maintenance) 6- Remember t...

342: Motivation Monday - Best Body-fat Percentage for Women, Exercises to Strengthen Your Core & Most Ideal Home Gym Equipment Nov 29, 2021

➢ DM us on IG @ColossusFit "Cyber Monday" to apply for up to 50% off coaching (5 spots available) ➢ Follow us on IG: https://www.instagram.com/colossusfit/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about best body-fat percentage, exercises to strengthen your core & most ideal home gym equipment. (0:00) - Intro (3:10) - Josh quote: "Great t...

341: 5 Tricks To Accelerate Your Transformation (No Matter What Your Goal Is) Nov 25, 2021

LAST CHANCE - DM "Black Friday" @ColossusFit to secure one of 7 spots for discounted coaching In today's episode we give you five tricks to accelerate your transformation no matter what your goal is. Listed points: 1- Set a SMART goal & deep why 2- Know your approach. Macros, workouts, cardio days, etc. 3- Have accountability 4- Create real stakes 5- Be realistic & have a game plan for potential setbacks (holidays, etc) Thanks for listening! We genuinely appreciate every single ...

340: Motivation Monday - How to Stop Self Sabotaging, Feel Less Lethargic & Drink More Water Nov 22, 2021

➢ DM us on IG @ColossusFit "Black Friday" to apply for 50% off coaching (11 spots available) ➢ Follow us on IG: https://www.instagram.com/colossusfit/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to stop self sabotaging, feel less lethargic and drink more water during the day. (0:00) - Intro (0:43) - Josh quote: "Happiness is the ...

339: 5 Scientific Hacks to Make Completing A Diet Easier Nov 18, 2021

➢ DM us "Fat Loss" on IG @ColossusFit to apply for coaching (2 spots left) ➢ Follow us on IG: https://www.instagram.com/colossusfit/ In today's MUST LISTEN episode we go over 5 scientific hacks to make completing a diet easier. 1- Reverse diets 2- Diet breaks 3- Goal setting and rate of loss control 4- Eat more whole foods 5- Know your psychology Josh- "Nothing good happens after 8pm" Kyle- "If it's in the house, it will be eaten" Thanks for listening! We genuinely appreciate every sing...

338: Motivation Monday - How To Stay Fit For Life, Stay Motivated Through The Winter & Increase Your Strength Fast At The Gym Nov 15, 2021

➢ DM us "Fat Loss" on IG @ColossusFit to apply for coaching (5 spots left) ➢ 5 Reasons You're Eating More Calories Than You Think (HOW TO FIX THIS NOW): https://www.youtube.com/watch?v=yTBqQPrrjys&t=13s ➢ Follow us on IG: https://www.instagram.com/colossusfit/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to fit for life, stay motivat...

337: Why You Should Strength Train (10 Benefits of Resistance Training) Nov 11, 2021

➢DM us "FAT LOSS" to @ColossusFit to get started on your coaching journey! In today's episode we go into why strength training is one of the greatest tools to help you lose body fat for so many different reasons, but we wanted to dive deeper here into other benefits of it and why everyone should be adding it into their routine. Listed points: 1- Makes you stronger- Makes daily tasks easier, such as carrying heavy groceries/objects or running around w/ kids. 2- Improves heart health. -st...

336: Motivation Monday - What ACTUALLY Makes You Gain Fat, How To Find Your Maintenance Calories & How Many Calories Can You Eat Back That You Burned? Nov 08, 2021

➢ DM us "Maintenance" on IG @ColossusFit to apply for coaching ➢ Follow us on IG: https://www.instagram.com/colossusfit/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about what's actually causing you to gain fat, how to find your maintenance calories & should you eat back the calories you burned? (0:00) - Intro (0:38) - Kyle quote: "80% of su...

335: 5 Expert Workout Strategies Every Lifter Should Know (Beginner AND Advanced) Nov 04, 2021

➢ DM us on IG @ColossusFit "My Time" to inquire for coaching In this episode we share our top 5 workout strategies that every lifter should know, in order to get the best results possible. Listed points: 1- Take adequate rest time. Bonus tip- ask yourself, do I believe I can do just as well as I did the previous set or better? Then go. 2- Have a toughness scale to monitor your progression. RIR & RPE. 3- Keep track of weights daily. 4- Use the proper rep ran...

334: Motivation Monday - Essential Tip To Achieving A Jawdropping Transformation, HIIT VS LISS & Best Beginner Protein Powder Nov 01, 2021

➢ DM us "Case Study" to Strip off 15lbs of fat and gain 10lbs of muscle @ColossusFit ➢ Follow us on IG: https://www.instagram.com/colossusfit/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about an essential tip to achieve a jawdropping transformation, HIIT vs. LISS & the best protein for you. (0:00) - Special opportunity (0:35) - Intro ...

333: 4 Psychology Tricks To Increase Your Happiness Hormones Oct 28, 2021

Please share this episode to your instagram story if you found it helpful 🙏 In today's episode we go over four psychology tricks to increase your happiness hormones. Listed points: 1. Dopamine 2. Serotonin 3. Oxytocin 4. Endorphins Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: Colossus Fitness - The Poli...

332: Motivation Monday - Tips To Maximize Sleep Quality, How To Keep Abs Through The Winter & Best Morning Routine Oct 25, 2021

➢ DM us "Results" to apply for coaching @ColossusFit (3 spots available) ➢ Follow us on IG: https://www.instagram.com/colossusfit/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about our top tips to maximize sleep quality, how to keep abs through the winter & best morning routine. (0:00) - Intro (0:45) - Kyle quote: "If you woke up in yo...

331: 7 Underrated Nutrition Tips & Strategies Oct 21, 2021

➢ DM "Healthy Habits" to start your transformation today @ColossusFit ➢ Follow us on IG: https://www.instagram.com/colossusfit/ In today's episode we go over seven underrated nutrition tips and strategies to help you elevate your journey to the next level. Listed points: 1- Slower eating 2- Pre logging 3- Avoiding distracted eating- we eat 15-20% more by being distracted 4- Start the meal with your priority. Water, protein, veggies, etc. 5- Remember, food is fuel 6- Learn to use the hun...

330: Motivation Monday - How To Get Rid Of Bad Body Image & Naturally Increase Energy Level For Better Results Oct 18, 2021

➢ DM us "Best physique" to apply for discounted coaching @ColossusFit ➢ Follow us on IG: https://www.instagram.com/colossusfit/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to get rid of bad body image, how naturally increase energy levels & so much more. (0:45) - Kyle quote: "You will face many defeats in life, but never let ...

329: The Secret To Making Fitness & Nutrition Sustainable For Life Oct 14, 2021

➢ Learn more about our coaching: https://colossusfitness.com/ ➢Follow us on instagram https://www.instagram.com/colossusfit/ In today's episode we give you the secret to making fitness and nutrition sustainable for life. Listed points: - Start strong - Set yourself up to avoid fighting willpower - It's not a rush/ work up tolerance -Surround yourself with people better than you - Learn to love what you can love about it - Consistency trumps motivation always - You change, and...

328: Motivation Monday - Simple Nutrition Tips, Stop Sabotaging & Best/Easy Meal Prep Suggestions Oct 11, 2021

➢ DM us "Fat loss" on IG @ColossusFit to apply for coaching ➢ Get your free recipe sample guide here- https://colossusfitness.lpages.co/7-high-protein-recipes/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about simple nutrition tips, how to stop sabotaging yourself and best/easy meal prep suggestions. Time stamps: (0:00) Intro (1:05) - Josh...

327: Debunking 10 Fitness & Nutrition Myths (Tips To Avoid Them) Oct 07, 2021

➢ DM us on IG @ColossusFit "No nonsense" to apply for coaching ➢ https://www.instagram.com/colossusfit/ In this episode we share with you 10 of the top fitness myths we still often hear, and how to avoid/fix them moving forward. Please share this episode with someone that needs to hear it! Listed points: 1- Carbs after dinner will make you gain weight 2- If you don't feel sore, you didn't work hard enough 3- Eating small frequent meals help increase your metabolism 4- You ...

326: Motivation Monday - How To Maintain A Beach Body Year Round, Prevent Recurring Injuries & What To Eat In A Day Oct 04, 2021

➢ DM "Beach Body" to start building your year round beach body! @ColossusFit ➢ Follow us on IG: https://www.instagram.com/colossusfit/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to maintain a beach body year round, prevent recurring injuries & what to eat in a day. Time Stamps: (1:56) - Kyle quote: "You may not be there yet, but y...

325: 20 Ways To Get And Stay Motivated Sep 30, 2021

➢ DM "Help" to @ColosssuFit to start your fitness transformation ➢ Follow us on IG: https://www.instagram.com/colossusfit/ In today's episode we go over 20 ways to get and stay motivated in your life! Listed points: 1- Ask yourself what the right choice is, and consistently make it. 2- Involve your friends & family 3- Break your goals into more manageable tasks 4- Use music 5- Stop multitasking 6- Focus on the 24 hours in front of you 7- Have a deep "why". 8- Spice it ...

324: Motivation Monday - How To Increase Grip Strength, Become A Super Productive Person & Are Cold Showers Worth it? Sep 27, 2021

➢ DM us "Confidence" on IG @ColossusFit ➢ Follow us on Instagram: https://www.instagram.com/colossusfit/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to increase grip strength, become a productive person & are cold showers worth it? (1:15) - Kyle quote: "you only get one body.... take care of it." (2:40) - Josh quote: "Don't t...

323: 14 Tips To Get Better Results From Your Workouts Sep 23, 2021

➢ DM "Help" to start your amazing transformation :) ➢ Follow us on IG: https://www.instagram.com/colossusfit/ In today's episode we go over 14 tips to get better results from your workouts! Listed points: 1- Workout for at least an hour 2- Airplane mode 3- Gym buddy 4- Track your weights 5- Film yourself doing exercises 6- Be honest with yourself 7- Have a strict plan (Goals/weights) 8- Accept it's not always going to fun or easy 8.5 - Make it easy by getting help 9 - Track ...

322: Motivation Monday - Why You Aren't Getting Abs, How To Fit Fitness Into A busy Life & How To Stay On Track With A Busy Work Schedule Sep 20, 2021

➢ DM "Body Recomp" to start your transformation @ColossusFit ➢ Follow us on IG: https://www.instagram.com/colossusfit/ ➢ 7 Layers Deep Practice: https://www.deangraziosi.com/wp-content/uploads/2021/03/7-Levels-Deep-Exercise.pdf Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about why you aren't getting abs, and how to fit fitness into a busy life &a...

321: 8 Tips To Improve Your Confidence For Better Results & More Happiness Sep 16, 2021

➢ DM "Confidence" to @colossusfit get started with online coaching In today's episode we give you 8 amazing tips to improve your confidence for better results and more happiness. Q- "I've beeen struggling with confidence lately, do you guys have any tips or advice for someone like myself who struggles?" Listed points: 1- Hold your promises 2- Celebrate wins 3- Keep showing up. Diff between driving somewhere 100x vs. first time 4 -Have support 5- Have a direction 6- Realize most people a...

320: Motivation Monday - How to Increase Strength, Run Longer Distances & Improve Flexibility Sep 13, 2021

➢ DM us "Real Results" on IG @ColossusFit to apply for discounted coaching Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to increase strength, run for longer distances & improve flexibility. (0:35) - Josh quote: "The only thing to fear, is fear itself." (3:55) - Kyle quote: 'If you don't make time for wellness, you will be forced to ...

319: 10 Pro Tips To Make Dieting Easy Sep 09, 2021

➢ $100 giveaway to starbucks on our instagram page! @Colossusfit ➢ Leave a review for our podcast on Apple Podcasts for 10 bonus entries! ➢ Giveaway: https://www.instagram.com/p/CTkRRRcrayR/ ➢ Motivation podcast: https://open.spotify.com/episode/6ZIw8kfGbETMRaw0fu23GQ?si=653220d58f1c46d0 In today's episode we go ten pro level tips to make succeeding with your diet easy. Listed points: 1. Fully commit 2. Eat similar foods 3. Hydrate/ utilize 0 calorie drinks 4. Diet cut off time 5. Regu...

318: Motivation Monday - Balance School/Work With Fitness, Improve Workout Intensity & Optimal Workout Duration Sep 06, 2021

➢ DM: "Fall Back Into Fitness" to @colossusfit to apply for coaching ➢ Ed Mylett IG video: https://www.youtube.com/watch?v=maPjqkiFBBg&t=261s Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to balance school/work with your fitness schedule, improve your workout intensity and what is the optimal workout duration? (0:32) - Josh quo...

317: 7 Habits To Build An Unbreakable Mindset Sep 02, 2021

➢ DM "Mindset" to get started with the best online coaching available ➢ Instagram Post w/ slides: https://www.instagram.com/p/CTUv-33HhDf/ Summary of episode: In today's episode we go over seven habits to help you build an unbreakable mindset. Listed points: 1. Accept your shortcomings 2. Practice gratitude 3. Learn room to grow - the journey never ends 4. Remove negativity 5. Accountability 6. Trust the process 7. Clarity & Purpose Thanks for listening! We genuinely appreciate every sing...

316: Motivation Monday - How to Live a Healthy Lifestyle Forever, Lose 20 Pounds Safely & Stay On Track With Friends Aug 30, 2021

➢ DM us on IG @ColossusFitness "Drop 20" to apply & learn more Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to live a healthy lifestyle forever, lose 20lbs safely and stay on track with friends. Josh quote: "It’s not who you are that holds you back, it’s who you think you’re not." - Hanoch McCarty Kyle quote: "The way I see it, if y...

315: How To Eat To Stack On Muscle Without Putting On Fat Aug 26, 2021

➢ DM - "LEARN MORE" to learn more about our coaching service In today's episode we're giving you eight killer tips on how to eat to stack on muscle without putting on fat. Listed points: Evaluate your relationship with foodEliminate empty caloriesStop overthinking fats and carbsFocus on protein insteadTrack and adjust for successVolume and fibreEliminate danger timesLog it in advanceThanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE faceb...

314: Motivation Monday - What To Do When Strength Isn't Increasing, Drop Stubborn Belly Fat & Best Workout Tempo For Gains Aug 23, 2021

➢DM "Quarantine 15" to drop 15lbs of fat and gain 10lbs of muscle! ➢ Full fat loss guide episode: https://open.spotify.com/episode/78fmGkxstiM2HzbfHxs2RC?si=7eec7c0e3a0942cd Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about what to do when strength isn't increasing, how to drop stubborn belly fat & best tempo for gains. (0:37) - Josh quote: ...

313: 10 Tips to Optimize & Level Up Your Life (Fitness & Mindset) Aug 19, 2021

➢ DM "Real Results" to IG @ColossusFit to apply for coaching In today's episode we give you ten tips to optimize and level up your life. Listed points: 1- Make time for yourself before everyone else. Even 15 mins. 2- Use a calendar & plan 3- Daily gratitude for what you have 4- Be goal driven & write them down daily. 5- Find people who have similar goals as you or are already where you want to be and spend time with them 6- Learn something new everyday 7- Seek out the “hell yes!...

312: Motivation Monday - How to Fix Muscle Imbalances, Stay on Track At Work & Adjust Nutrition/Training For Night Shifts Aug 16, 2021

➢ DM us "Case Study" @ColossusFit to apply for coaching (5 spots available) Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to fix muscle imbalances, stay on track at work & adjust eating & training for night shift work. (0:53) - Kyle quote: "Those who lose accountability end up becoming weak" (3:08) - Josh quote: "You ...

311: 8 Ways to Build Muscle Faster Aug 12, 2021

➢DM - CASE STUDY to @ColossusFit On IG to start your transformation ➢Get Your Free Form Guide: http://bit.ly/FormCheatSheet In today's episode we give you eight ways to build muscle faster. 3 mechanisms in which you build muscle: 1- Mechanical tension 2- Muscle damage 3- Metabolic stress Listed points: 1- Strength train 3-6x per week 2- Increase training volume (periodized routine) 3- Focus on the eccentrics to tear muscle fibres 4- More protein 5- Slight calorie surplus 6- More sleep ...

310: Motivation Monday - Reduce Cellulite Fast, Daily Tips To Maximize Happiness & How To Run Faster Aug 09, 2021

➢DM "Get Unstuck" to @colossusFit IG to learn more (3-4 spots available) ➢ 50 tips to a fit, healthy & happy life: https://open.spotify.com/episode/6ZIw8kfGbETMRaw0fu23GQ?si=9yNHlVvwS3qAxvmNinJLog&dl_branch=1 Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to to reduce cellulite, tips to maximize happiness & run faster/be more e...

309: 10 Magical Tips to Manage Stress Aug 05, 2021

Learn more about online coaching: Colossus Fitness - The Polished Physique Program In today's episode we go over ten magical tips to manage stress and optimize yourself for a fitter, healthier and happier life. Listed points: 1- Exercise. 2- Make time for hobbies- Drawing, golf, puzzles, etc. 3- Eat well/limit alcohol & stimulants. Good food will fuel you & leave you feeling better. 4- Take a break/slow down. Nature walks, meditation, regular walks, paddleboard, hike, etc. 5- 5 ...

308: Motivation Monday - How To Stay Consistent With Morning Workouts & Do Women Need Different Exercises Than Men? Aug 02, 2021

➢ Message us on IG @ColossusFit "Best Shape" to apply for discounted coaching Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to stay consistent with morning workouts, if women & men need different exercises & the Colossus Fit origin story. (0:37) - Josh quote: "The only limit is your mind." (3:47) - Kyle quote: "Mirror mirror on t...

307: 8 Nutrition Habits to Make you Fitter, Healthier & Happier Jul 29, 2021

Colossus Fitness - The Polished Physique Program In today's episode we go over eight nutrition habits from our clients to make you fitter, healthier and happier. Summary of episode: 1) Get out of your head (Protein) - Colleen 2) Anyone can go to the gym for 1 hour, it's the other 23 that are hard - Bianca 3) Track Your Macros - Victoria 4) Prioritize protein, keep it simple, and start with small changes, these lead to big things - Paola 5) "80/20 Rule" - Coach Armando 6) Fill up on veggies, ...

306: Motivation Monday - Supplements For Fat Loss, How To Lose Bodyfat & Gain Lean Muscle At The Same Time & Hydration Tips Jul 26, 2021

➢ Dm us "SKINNY FAT" on IG @Colossusfit to apply for discounted coaching ➢ Follow us on IG: https://www.instagram.com/colossusfit/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about top supplements for fat loss, how to lose bodyfat & gain lean muscle at the same time. (3:28) Kyle quote: Adapt & evolve. (5:35) Josh quote: "If you cannot do...

305: How To Never Fail A Diet Again & Easily Lose Bodyfat Jul 22, 2021

➢ Send a DM "Diets Suck" to get a special rate on coaching @ColossusFit (3 people) ➢ Follow us on IG @ColossusFit Summary of episode: : In today's episode we go over how to never fail a diet again and how to easily lose bodyfat without struggling. Listed points: 1- Limit but don't restrict. 80/20 principle. Eat mainly whole foods! 2- Have challenging but realistic goals. Reverse engineering. 3- Portion control. 2 slices vs. 6 4- Surround yourself with supportive people. 5- Don't overwhelm you...

304: Motivation Monday - Best Protein Source For Muscle Gain & The Scoop On Veganism & How To Hit Crazy PR's In The Gym Jul 19, 2021

➢ DM Us- Obese to Beast to @Colossusfit On IG for a special deal! ➢ Kendra's transformation- https://www.instagram.com/p/CRby1gunp-l/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the Best Protein Source For Muscle Gain & The Scoop On Veganism & How To Hit Crazy PR's In The Gym. Time Stamps: (1:07) - Kyle quote: "You'll nev...

303: 7 Habits Of Super Fit People Jul 15, 2021

Colossus Fitness - The Polished Physique Program In today's episode we go over 10 habits of super fit people. Being in great shape and staying in great shape is a cumulation of doing these ten habits consistently. Listed points: 1. Catch themselves slipping 2. Has a game plan to get back on track 3. Chose the right options when they eat out / Avoid empty calories 4. Methods of accountability / coaching 5. Sweat everyday (Always moving) / consistent gym schedule 6. Fitness Accessories / Count...

302: Motivation Monday - Why You're Not Losing Body Fat, Stay Fit While Traveling & How To Stay Motivated In Hot Weather Jul 12, 2021

➢ DM us on IG @ColossusFit saying "Body Recomp" to apply for coaching ➢complete fat loss guide: https://open.spotify.com/episode/78fmGkxstiM2HzbfHxs2RC?si=44d170d7fb0144a2 ➢Vacation Tips: https://open.spotify.com/episode/4ZrwQuKyPq764cHu1JMZEZ?si=278b8840998a4228 Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about why you're not losing body fat, st...

301: 5 Surprising Tips To Grow Your Booty Jul 08, 2021

DM Glute Gains to IG @ColossusFit to potentially get accepted for 80% off online coaching In today's episode we give you our top 5 tips to grow dat booty! Fix Anterior Pelvic Tilt (ATP): https://www.youtube.com/watch?v=Tn9X_q0q2TM&t=1s 5 Top Glute Exercises: https://www.youtube.com/watch?v=v6DHjJtrzgc&t=151s Listed points: 1) Put on training wheels 2) Focusing on the 4 categories of the glutes 3) Frequency 4) Include glutes in your cardio routine 5) Priming movements Tha...

300: Motivation Monday - Get Bigger, Better & Faster Results, When To Switch Your Macros & Will Lifting Heavy Make You Bulky? Jul 05, 2021

➢Giveaway for apple watch: https://www.instagram.com/p/CQwRJyuBgax/ ➢ Message us on IG @Colossusfit "Good to great" to inquire for coaching Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about when to switch your macros, will weights bulk you up and so much more. (1:58) Kyle quote: "They know more about the celebrity going in and out of rehab than ...

299: Calories, Carbs, Protein or Fats - Here's What's Really Important! Jul 01, 2021

Apply for coaching: Colossus Fitness - The Polished Physique Program In today's episode we talk to you about the pyramid of nutrition priorities. 1- Energy balance 2- Macronutrients Carbohydrates contain 4 kcal per gram Proteins contain 4 kcal per gram Fats contain 9 kcal per gram (this is roughly double the amount found in the other two macros) Protein: allows your body to grow, build and repair tissues, and protect lean body mass (your muscle mass) Carbs: are eventually broken down in...

298: Motivation Monday - Natural Supplement That Turns You Super Human & How To Bulk Without Ruining Your Diet Jun 28, 2021

➢ Follow us on Instagram: https://www.instagram.com/colossusfit @COLOSSUSFIT ➢ DM Us -> "Super Human" to learn more about our coaching ➢ https://open.spotify.com/episode/1evsdw5FWZCSzvKOSPNw0d?si=AnZN9ga2QgKdf0mpUJbRVg&dl_branch=1 Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the natural supplement that turns you superhuman and how to b...

297: 15 Non Scale Wins & Ways to Measure Your Progress Jun 24, 2021

➢ $100 Lululemon giftcard giveaway: https://www.instagram.com/p/CQeRsLCBz2b/ ➢ DM us @ColossusFit "Summer abs" to apply (3-4 spots available) ➢Why you should & shouldn't care about your weight: https://open.spotify.com/episode/3CATgXv8l4l21hVTQucvrj?si=1f60b2de72804cb5 In today's episode we give you 15 different ways you're likely progressing even if the scale isn't' changing as much as you want it to. 1. You're choosing the healthier option. 2. Your mental health is improving 3. ...

296: Motivation Monday - How To Control Cravings, Stay Fit With A Busy Schedule & Are You Doing Too much Cardio? Jun 21, 2021

➢ Send us a DM "Casey Study" on IG @ColossusFit ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to control cravings, stay fit with a busy schedule & how to control cravings. Time Stamps: (0:00) - Intro (1:20) Josh quote: "Don’t let the old man in." - Toby...

295: How To Stop Overeating Once And For All (7 Tips) Jun 17, 2021

➢Online Coaching: https://colossusfitness.com/ ➢$100 Starbucks Giveaway: https://www.instagram.com/colossusfit/?hl=en (Will be posted around 12:00pm EST time) In today's episode we give you seven high level tips to stop over eating once and for all! Don't be half in half outWatch your wordsSatiate and understand hunger signlingAvoid trigger foods when down.Prepare and strive to understand yourselfTalk to someone about itKnow when to pullback/ give flexibility or give yourself a breakTh...

294: Motivation Monday - How To Lose Bodyfat Quickly, Train Abs Everyday & How To Increase Chest Strength Jun 14, 2021

➢ DM us @ColossusFit "Summer ABS" to inquire for coaching ➢ Full fat loss guide episode: https://open.spotify.com/episode/78fmGkxstiM2HzbfHxs2RC?si=73b6b50fe6494322 Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to lose body-fat quickly, train abs everyday, and increase chest strength. Timestamps: (0:00) Intro (1:07) - Josh quote: "...

293: How to Control Hunger for Weight Loss Jun 10, 2021

Fill out the application for coaching www.colossusfitness.com to apply. Youtube: https://www.youtube.com/colossusfitness Follow us on IG @ColossusFit In today's episode we go over how to control hunger for optimal weight loss. FIRST KEY: Know the difference between tolerable hunger and intolerable hunger. Listed points: 1) Food selection. Big mac vs plate of chicken and veggies. -protein, fibre, etc. 2) Eat less added sugar and empty calories 3) Focus on sustainable eating pattern...

292: Motivation Monday - How to Lose Thigh Fat, Maintain Discipline & Stick To Strength Training While Preparing For A Big Cardio Event Jun 07, 2021

➢Now accepting 3 clients DM on IG @ColossusFit "strength & speed" This is a once in a lifetime opportunity for anyone looking to become faster, stronger & leaner all at the same time. Make sure to send us that message! Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to maintain discipline , keep strength while preparing for a ...

291: 6 Reasons Why You Aren't Building Muscle Jun 03, 2021

Apply for coaching: https://colossusfitness.com/ In today's episode we give you six clear reasons why you aren't building muscle. Link to programming episode: 112: The Perfect Workout Structure For Ultimate Results You're too scared to be strongYou don't listen to your bodyYou aren't sleeping and taking care of stressYou aren't eating the right foodsYou aren't on the right program - you do too much cardioYou have unrealistic expectations / Bonus- too much cardioThanks for listenin...

290: Motivation Monday - The Truth About Clean Eating, How To Get Your Significant Other Into Fitness/Health & Top Supplements For Weight Loss May 31, 2021

➢ Apply for summer special @ColossusFit w/ keyword "SUMMER SPECIAL" (absolute last chance) Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the truth about clean eating, how to get your significant on track with fitness & the best supplements for fat loss. (0:00) - Intro (2:02) - Kyle quote: "Think strong, not skinny" (3:35) - Josh quote: "...

289: How to Get Lean For Summer & STAY lean May 27, 2021

Apply for discounted coaching @ColossusFit "Summer Special" This will be the last week for our summer special, as soon as May 31st hits, you won't hear about it anymore. APPLY NOW! Summary of episode: In this episode we talk to you about how you can not only get in shape for this upcoming summer, but also maintain it for summer and after it too. Enjoy! Check out the episode we made before with our top 10 tips to start and finish your transformation: 262: 10 Tips to Start & Complete ...

288: Stop Bloating, Build More Confidence & How To Be Happy, Healthy & Strong W/ Anjuli Fit For Life May 26, 2021

➢Please take a screenshot and share this podcast to your story & tag @colossusfit + @anjuli_fitforlife so we can show you some love back <3 In today's episode we interview Anjuli Mack from Fit For Life. Anjuli is an online body transformation coach, physique competitor and just an overall great human being with some of the best content out there. ➢Follow Anjuli on IG: @anjuli_fitforlife https://www.instagram.com/anjuli_fitforlife/ ➢ Anjuli's youtube: https://www.youtube.com/c/An...

287: Motivation Monday - Instagram vs Reality, 5 Tips to Accurately Track Macros While Eating Out, Unique Cardio Hacks & More May 24, 2021

➢ Apply for coaching @ColossusFit "Summer Special" ➢ Macro hacks: https://colossusfitness.ca/blog/howtotrackmacroswheneatingout Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about Instagram vs. reality, 5 tips to accurately track macros, unique cardio hacks & more. (0:00) Intro (0:30) - Josh quote: “If it is to be, it is up to me.” (5:00...

286: 32 Quick Fitness Hacks To LEVEL UP Your Results NOW May 20, 2021

Message "summer special" to our IG @Colossusfit to get started with coaching at a special price. In today's episode we go over 32 quick fitness hacks to level up your results right away. For fun, I reached out and had our amazing community share some of their favorite fitness hacks. They turned out amazing and you aren't going to want to miss today's amazing episode. Listed points: 1. 5-minutes of dynamic stretching or a walk can improve your mood and productivity. 2. Reward yourself ...

285: Motivation Monday - Should You Fast or Eat Before A Workout & Best Fitness, Nutrition & Growth Books? May 17, 2021

➢ Apply for the Summer Special (Accepting 7 new clients) @ColossusFit Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about whether or not you should eat before a workout, best fitness, nutrition & growth books. (0:00) - Intro (2:04) - Josh quote: "start by doing what is necessary, then what is possible, and suddenly you are doing th...

284: 6 Tips To Improve Recovery For Better Results & Less Soreness May 13, 2021

➢Follow us on instagram @colossusfit for daily content In today's episode we go over 6 tips to improve your recovery for better results and less soreness. We all know soreness WILL happen. But once you get used to specific movements & continue to stay consistent, it does get better. Training a muscle while it's still sore can reduce the activation of the desired muscle. 1- Ease your way into the program. 2- Sleep 3- Self myfacial Release (foam roll, massage gun, etc) 4- Act...

283: Motivation Monday - When To Stop Dieting, How To Get Sub 10% Body-fat & How To Have A Strong Back May 10, 2021

➢ Apply for discounted coaching @Colossusfit w/ the key word "Summer Special" Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about when to stop dieting, how to get sub 10% body-fat and a stronger back. (0:21) - Kyle quote: "The most advanced thing you can do, are the basics... Consistently. " (2:45) - Josh quote: "I wish there was a way to know you...

282: Our BIGGEST Gym Pet Peeves - AVOID THESE AT ALL COSTS May 06, 2021

➢Follow us on IG: @Colossusfit - https://www.instagram.com/colossusfit/ ➢Apply to get your Polished Physique: https://colossusfitness.com/ In this episode we do a full breakdown of gym etiquette along with our top tips, and our listeners biggest pet peeves. Listed points: -People resting on machines for long amounts of time, sitting on machines texting/watching videos forever. Taking 5+ minutes between sets and sitting on the machine the whole time!- Chelsea -When they’re closed for months at...

281: Top Transformation Tips, All About Home Workouts & Consistency With Anabolic Aliens (Mike Rosa) May 05, 2021

In today's episode we interview Mike Rosa from Anabolic aliens. Mike is the founder of Anabolic Aliens a youtube channel with nearly 1 million subscribers, the founder of Exerprise app, a workout builder app that has over 500,000 users and a gifted athlete. ➢Follow Mike on IG: @anabolicaliens https://www.instagram.com/anabolicaliens/ ➢ Mike's App https://play.google.com/store/apps/details?id=com.anabolicaliens.exerprise&hl=en_CA&gl=US ➢Anabolic Aliens YouTube: https://www....

280: Motivation Monday - Best Workout Split For Fat Loss Or Muscle Gain, How to Stay Motivated Through An Injury & Best Post Workout Routine May 03, 2021

➢ DM us "May Case Study" on IG @ColossusFit ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the best workout split for fat loss or muscle gain, how to stay motivated through an injury & the best post workout routine. Time stamps: (0:00) - Intro (3:10) - Josh quote: "discipline...

279: How To Lose Unwanted Stomach Fat Fast Apr 29, 2021

➢Apply to get your Polished Physique: https://colossusfitness.com/ ➢How To Lose Weight & KEEP IT OFF FOR GOOD! (Full Guide) episode: https://open.spotify.com/episode/78fmGkxstiM2HzbfHxs2RC?si=4E4aVtRwSjaeg9MsTmNMYA In the previous episode 272 we talked about how to lose weight and keep it off for good, now it's time to dial in how to lose that stubborn stomach fat, fast. Listed points: 1- Stay consistent 2- Dial in the deficit with maximum accuracy. 3- Time frame. Roughly, when do you wan...

278: Motivation Monday - Should You Reverse Diet, Grow Your Glutes & Shrink Your Waist At The Same Time & Lunge Exercise Substitutions Apr 26, 2021

➢DM Glute Gains to start your transformation @ColossusFit ➢Apply to get your Polished Physique: https://colossusfitness.com/ ➢ How to add lean muscle while losing fat: https://open.spotify.com/episode/11xKL6pcTmIXzPLdAov4AS?si=dHVjBqsKTc6aKKHybtpNfA Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about if you should reverse diet, how to grow yo...

277: 8 Lies Fitness Influencers Tell You (THE TRUTH) Apr 22, 2021

Message: Glute Gains to our Instagram @ColossusFit https://www.instagram.com/colossusfit/?hl=en In today's episode we go over 8 lies that fitness influencers tell you that you probably believe. We have been in this industry for almost ten years and we wanna share some of the insider secrets. Listed points: 1- fitness clothing 2- diet teas & detoxes 3- waist trainers 4- Coaching 5- Cryo-chamber for fat loss 700 6- Stupid exercises 7- Fake natties 8- Supplements (BONUS) 9- There's only one ...

276: Mental Health Checklist, Dealing with Anxiety & Best Exercises For Women W/ Abbey Scott Apr 21, 2021

In today’s bonus episode we brought back our friend and legend Abbey Scott Crowson (IG @abbbeyscottt). Abbey is the CEO of fit legacy marketing agency, founder of Coffee Over Cardio and an experienced fitness influencer and competitor. ➢ Part 1 with Abbey: https://open.spotify.com/episode/4iQgqzbMS6CNg3zHsRMuVL?si=Gb2nAJtWRaKum7Ag9R_oeg ➢IG: @abbbeyscottt ➢Abbey’s Coffee Company: https://coffeeovercardio.com/ ➢Abby's clothing boutique! lovely+blush Lovelyblush.com Questions w/ Timestamps (1:1...

275: Motivation Monday - Tips to Improve Your Pull-ups, How To Stop Hitting Snooze & Does Height Affect Strength Training? Apr 19, 2021

➢Online coaching: https://colossusfitness.com/ ➢ Follow us on IG @ColossusFit & send us a DM. ➢Pull up video: https://www.youtube.com/watch?v=mS1ClgzxuyI Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to do your first pull-up, stop hitting the snooze button and if height affects training or not. Time Stamps: (0:00) Intro (0:33)...

274: 10 EASY Ways To Lose Fat Without Dieting (In 10 Minutes) Apr 15, 2021

➢Coaching: https://colossusfitness.com/ ➢Tips & tricks to sleep better: https://open.spotify.com/episode/2qDshT7EW3xMXDyQKdRTQR?si=2Er8H1Q5RNmzZJcYFfnv_g ➢ Follow & message us on IG @ColossusFit In todays episode we go over 10 easy ways to lose fat without dieting in under 10-minutes. Enjoy! Listed points: 1. Strength training 2. HIIT after workout 3. Step count 4. Protein with every meal 5. Static breakfast 6. Improve sleep 7. Minimize stress 8. Eat slower 9...

273: Motivation Monday- Simple Strategy to Lose Fat & Gain Muscle & How To Easily Get Back On Track When You Fall Off Apr 12, 2021

➢Our Instagram: https://www.instagram.com/colossusfit/?hl=en (@colossusfit) ➢Apply for coaching: https://colossusfitness.com/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about our simple strategy to lose fat & gain muscle, how to easily get back on track when you fall off & what online coaching is. (0:00) Intro (2:50) - Kyle quote: "What...

272: How To Lose Weight & KEEP IT OFF FOR GOOD! (Full Guide) Apr 08, 2021

➢Apply for coaching on IG @ColossusFit "Summer special" (ONLY 5 SPOTS LEFT) ➢ Tips & Tricks to Sleep Better: https://open.spotify.com/episode/2qDshT7EW3xMXDyQKdRTQR?si=HuIlrOgQTqWveIlhV0Y5zQ ➢5 Reasons You're Eating More Calories Than You Think: https://www.youtube.com/watch?v=yTBqQPrrjys&t=268s -obesity rate is now up to over 45%. Overweight rate is approaching 80% in America. Most things people focus on: - Going keto and having no carbs - Cardio 7x a week - Only clean eating - Usi...

271: Courtney Bisig On Pregnancy & Fitness, Getting Lean, Staying Consistent & Balancing Fitness With Life Apr 07, 2021

➢Follow Courtney on IG: https://www.instagram.com/courtneybisig/ ➢Apply for Coaching: https://colossusfitness.com/ In today's episode we interview Courtney is a wife, mom, realtor & hot cheetoh lover. And of course fitness advocate and influencer. Questions w/ timestamps: (1:25) - How have your views of fitness changed throughout your life? Between being a student, athlete, to mother, etc. What's stayed constant? (7:35) - Throughout all the changes you've gone through, what has e...

270: Motivation Monday - Lower Calorie & Healthy Comfort Foods, Best Breakfast Choices & Guilty Pleasure Snacks Apr 05, 2021

➢ Send a DM with 'summer special' to apply for coaching @colossusfit ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Macro hacks Video 1: https://www.youtube.com/watch?v=NCExZBHGENQ&list=PL8OM5ZzYjzbBmsisqNwd_6LtqJTGGP9jn&index=1 ➢ Macro hacks video 1: https://www.youtube.com/watch?v=4NQOdh2UI80&list=PL8OM5ZzYjzbBmsisqNwd_6LtqJTGGP9jn&index=2 Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life &...

269: 12 Healthy Summer Habits To Make You Fitter, Healthier & Happier Apr 01, 2021

Apply for coaching: https://colossusfitness.com/ Listed points: 1. Walk more 2. Beat the sun up 3. Set goals 4. Read more 5. Turn off screen head outside - world is your playground 6. Have a plan for finances 7. Make healthier choices 8. Don't let bad weather ruin your day 9. Be active with friends 10 Shop local farmer markets 11. Learn to BBQ 12. Continue summer’s relaxed, laid back attitude. Thanks for listening! We genuinely appreciate every single one of you listening....

268: Motivation Monday - How to Know Your Body Fat, Become More Vascular & Gain Muscle with Resistance Bands Mar 29, 2021

➢Follow us on instagram @colossusfit & DM us "summer special" to apply for discounted coaching. Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about How to Know Your Body Fat, Become More Vascular & Gain Muscle with Resistance Bands. (0:00) Intro (2:25) Josh quote: "Life is a puzzle. Every piece fits together to create who we are, what we d...

267: 5 Gym Mistakes You Should Avoid For Faster Results - Are You Making One Of These? Mar 25, 2021

Apply for coaching @colossusfit saying "summer special" In this episode we talk to you about 5 common gym mistakes you should avoid for faster results. Listed points: 1- You're too obsessed with cardio & burning calories. 2- Getting easily distracted -Talking, texting, way less intensity, way less done, etc. 3- No program or not tracking workouts. Random exercises, random weights, etc. -Avoid following IG workouts you saw that day, just becomes so random. -Need a program? We...

266: How To Achieve Your Dream Physique, Embrace Change & Get Competition Ready With IFBB Pro Craig Capurso Mar 24, 2021

For today's podcast we are joined by the one and only Craig Capurso. It was amazing to have him on and we know you're going to get a ton of value from listening to this. Craig is a former Wall Street oil trader, IFBB pro, fitness author, Team Bodybuilding.com spokesmodel, and Cellucor athlete. In this episode we talk about how to achieve your dream physique, embrace change and talk whether or not competing makes sense for the average person & SO much more. You can check out his websit...

265: Motivation Monday - Worst Fitness Mistakes, Best Beginner Ab Exercises & Pre-workout 101 Mar 22, 2021

➢Apply for the summer special: www.colossusfitness.com ➢Dm us "summer special" on IG @Colossusfit ➢Colossus fitness abs follow along: https://www.youtube.com/watch?v=Zwxtq9Z28ZA&t=249s ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the worst fitness mistakes, the best beginner...

264: Debunking 6 Nutrition Myths Everyone Believes Mar 18, 2021

Coaching: https://colossusfitness.com/ In today's episode we debunk 6 nutrition myths you probably believe. 1- Gluten is bad for you 2 - Protein powder is either magical or bad for you 3- Eating fat will make you fat 4- Eating healthy is too expensive. 5-Avoid carbs if you want to lose weight 6- A detox will get rid of toxins out of your body. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https:/...

263: Motivation Monday - How To Transition Out Of A Diet, Cardio Tips For Beginners & Our Top Fitness Accomplishments Mar 15, 2021

➢Apply for the summer special: www.colossusfitness.com ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢ Tony Robbins Video: https://www.youtube.com/watch?v=CVP1CwEBz_Y&t=336s ➢ HIIT OR LISS: Which Is Better For FAT LOSS?: https://www.youtube.com/watch?v=cKxAO-FqwUs&t=141s Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk ab...

262: 10 Tips to Start & Complete Your Summer Body Transformation Mar 11, 2021

➢Apply for coaching on IG @ColossusFit with the key word "summer special" How To Instantly Look More In Shape: https://open.spotify.com/episode/3ifwN2T8ttS5QOh3LTY774?si=nYwF4w9CTMmQ_KY6mIRv7w ➢ Listed points: 1- Have a rough end date & game plan for after. 2- Don't do anything drastic or rushed. 3- Plan diet breaks with your schedule 4- Get your routine ready and know what your workouts will be 5- Hire a coach 6- When you start, start 7- Ask yourself what you actually...

261: Vitruvian Physique's Shredding Secrets, Home Workouts VS Gym Workouts, Natural Limits & The Chain Of Motivation Mar 10, 2021

For today's podcast we are joined by the one and only Vitruvian Physique! It was so awesome to have Vitruvian Physique on The Fit, Healthy & Happy podcast to talk about shredding secrets, the effectiveness of home workouts, natural limits, fake naturals and so so much more! You can check out his youtube here: https://www.youtube.com/user/VitruvianPhysique His Instagram: https://www.instagram.com/vitruvian_physique/ Questions w/ timestamps included: (0:38) - How has training changed sinc...

260: Motivation Monday - How To Get A Smaller Waist, Ab Exercises That Make Your Waist Bulkier & What To Do When You Fall Off In Fitness? & More Mar 08, 2021

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about How To Get A Smaller Waist, Ab Exercises That Make Your Waist Bulkier & What To Do When You Fall Off In Fitness? & More. Josh quote: "You will face many defeats in life, but never let yourse...

259: 10 Nutrition Habits To Make You Leaner, Healthier & Happier in 2021 Mar 04, 2021

DM us on IG @Colossusfit "summer special" to apply for discounted coaching. Listed points: 1- Simply eat more whole foods & less processed foods 2- Eat out less. Make small goal of 2x, 4x, etc. 3- Make it easy. 4- Don't restrict. Follow 80/20 or 90/10 principle. 5- Eat slower. 6- Focus on hunger signalling. Few people start eating when they're truly physically hungry and stop when they're physically satisfied. 7- Create regular eating habits. 8- More ...

258: My Experience Having Covid-19, How To Stay Positive & Keep Pushing Forward Feb 25, 2021

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 When I first got COVID, I felt a mix of emotions. I wanted to share my exeperience with all of you and talk about how I stayed positive(mindset wise), how I felt, what I did and so much more. I really hope this helps anyone out who's ever dealing with sickness, injuries, stressful situations and so much more. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE faceb...

257: Motivation Monday - How To Avoid Guilt & Establish A Healthy Relationship With Food And Exercise Feb 22, 2021

Send a DM "Summer Special" to @ColossusFit for a SPECIAL offer ➢ https://www.instagram.com/colossusfit/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to avoid guilt and establish a healthy relationship with food and exercise. Timestamps: (0:35) Kyle quote: "If you think you're too small to make a difference, try sleeping with ...

256: 8 Tips To Stay Motivated All Year Round Feb 18, 2021

Send a DM "Motivation" to @ColossusFit for a special offer ➢ https://www.instagram.com/colossusfit/ In today's episode we go over eight essential tips to help you stay motivated all year round. Listed points: Pick the right gymRemember it’s a marathon not a sprintThink Macro - not MicroKeep recordsInvest in itKnow your weaknessesHave a mantraReward yourselfThanks for listening! We genuinely appreciate every single one of you listening. ➢Join our Podcast FB Group: https://bit.ly/fit...

255: Motivation Monday - How To Get Fuller Glutes, Deal With Cravings & Get Consistent Gains Feb 15, 2021

Send us a DM on IG @ColossusFit "GET UNSTUCK" to apply learn more about coaching. Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to get fuller glutes, deal with cravings and get consistent gains without a spotter. (0:00) Intro (0:30) - Josh quote: “Embarrassment is the cost of entry. If you aren’t willing to look like a foolish beginner, ...

254: How To Have More Energy, Stay Consistent & Focus On What's Important Ft. Travis S Feb 11, 2021

➢Follow Travis on IG: https://www.instagram.com/_travis_s/ Coaching: https://colossusfitness.com/ In today's episode we interview Travis S Fitness. A legend in the fitness industry and a longtime friend and we go over how to have more energy, stay consistent and focus on what's important. THIS IS A MUST LISTEN EPISODE, so buckle up for an amazing podcast. Here are the time stamps for the questions: (3:10) Who is Travis S and what do you do? (8:14) Full time corporate, fitness advocate, yout...

253: Motivation Monday- How To Get A Skinnier Face, Find Your Ideal Weight & Great Upper Body Warmup Exercises Feb 08, 2021

➢Follow us on IG @ColossusFit for daily content. Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about...... Time Stamps: (0:00) - Introduction (0:47) - Kyle quote: "Life has it's ups and downs, we call them squats" (4:13) - Josh quote: "If you want to change your life, begin by changing your words. Start speaking the words of your dreams, of ...

252: Why Diets Suck & Here's The Solution Feb 04, 2021

DM @ColossusFit "Diet's suck" to get started! In today's episode we go over why diets suck, and the solution to having long term sustainable progress. All good nutrition approaches include: 1- care about food and mindful eating 2- food quality to increase whole foods and decrease processed foods 3- eliminate nutrient deficiencies (vit and min) 4- control appetite and food 5- regular exercise Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our P...

251: Motivation Monday - Can You Lose Belly Fat & Grow Glutes, When To Change Your Diet, Free Weights VS Machines Feb 01, 2021

➢DM us on IG "GLUTE GAINS" @ColossusFit. We're taking on 5 people who want to see change at a discounted rate. Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to lose belly dat & grow glutes, when to change your diet and whether or not to use free weights vs. machines. (0:00) - Introduction (0:33) - Kyle quote: "Good workouts can fix a...

250: Secrets To Gaining Lean Muscle Ft. Scott Tousignant Jan 28, 2021

➢Apply for 1 on 1 coaching- https://colossusfitness.com/ In today's episode we interview Scott Tousignant from jacked over 40. Scott focuses on helping people get jacked after 40 and is a great buddy with some amazing content. ➢Follow Scott on IG @scotttousignant ➢ Check out Scott's website: https://www.jackedafter40.com/ Questions: (2:30) 1- What got you into fitness? (4:55) 2- What do you wish you did differently in the past? (10:28) 3- What are your top quarantine fitness ti...

249: Motivation Monday - What To Do When You Slip Up, How To Gain Arm Muscle & Perfect Day Of Eating Jan 25, 2021

➢Learn more about coaching: https://colossusfitness.com/ ➢ Follow us on IG @ColossusFit Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about what to do when you slip up, how to gain arm muscle & what a perfect day of eating looks like. (0:00) - Intro (0:30) Josh quote: "Doubt kills more dreams than failure ever will." (1:25) Kyle quote: "...

248: How To Avoid Seasonal Depression (GET OUT OF A SLUMP) Jan 21, 2021

Coaching: https://colossusfitness.com/ Episode 200: https://open.spotify.com/episode/6ZIw8kfGbETMRaw0fu23GQ?si=30HF3klMQj23NngjdgxO8Q In today's episode we go over how you can minimize the effects of season depression (SAD) and provide 10 killer ways to break out of a slump. Listed points: 1- plan night before 2- No snooze (alarm across room) 3- Start with something small. Motion is lotion. 4- motivational/funny videos 5- busy schedule & add value 6- outsi...

247: Motivation Monday - Grow Bigger & Better Glutes, How To Commit To Your Goals & Limit Distractions To Find Your Purpose? Jan 18, 2021

Learn more about coaching: https://colossusfitness.com/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to grow bigger and better glutes, how to commit to your goals and limit distractions so you can find your purpose. Josh quote: "When you say yes to an average use of your time, you say no to a greater use of your time." Kyle quote: "...

246: How to Build Muscle & Lose Fat At The Same Time (3 Simple Steps) Jan 14, 2021

➢ Apply for coaching using the keyword "SKINNY FAT" @ColossusFit Despite what they say, it actually possible to gain muscle without a huge surplus or any surplus at all. Here's who can typically do a body recomp and succeed at ot" 1-Beginners 2- Overweight people 3- Untrained people. (even those who used to crush it) 4- Those who haven't done stuff properly 5- Steroids Who can't do a body recomp? Those doing everything perfectly for many years. Biggest tips to focus on: ...

245: Motivation Monday - Should You Workout With An Empty Stomach? Muscle V.s Fat & Knowing Your Body Type? Jan 11, 2021

➢Follow us on IG for daily motivation & education @ColossusFit Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about whether you should workout on an empty stomach or not, the difference vs muscle & fat & knowing your body type. (0:00) - Intro (2:47) Josh quote: "Don't wait your turn. Bet on yourself and have the confidence to stan...

244: 10 Fitness Habits That Will Make You Stronger, Healthier & Happier In 2021 Jan 07, 2021

DM US "QUARANTINE 15" for special offer @ColossusFit In todays episode we go over 10 fitness habits that will make you stronger, healthier and happier in 2021. Do these following 10 things to really amplify your fitness successes this 2021. 10 Things: 1) Take new risk (Powerlifting, Kyle crossfit) 2) How can you get that extra edge? Ask yourself what you wish you did/looked like/ achieved? 3) Tolerable hunger vs intolerable 4) Eat more protein 5) Get better workouts by looking outside your wo...

243: Motivation Monday - How To Actually Succeed With Resolutions & Goals, 4 Things You Need To Do Everyday & How To Stop Failing? Jan 04, 2021

➢DM us 'New year challenge' on IG @ColossusFit to apply for coaching Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to actually succeed with resolutions & goals, how to avoid failing and 4 things you need to do daily to have a successful day. (0:00) - Intro (2:25) Josh quote: "Never allow waiting to become a habit. Live your dreams an...

242: Top 20 Things I Learned In 2020 Dec 31, 2020

DM us "New Year sale to learn more about the sale IG @Colossus In today's episode we go over the top 20 things we learned in 2020! Listed points Health & fitness: 1. Your health is #1 2. Walking is amazing 3. Challenges are important 4. consistent bed and wake up time is a game changer 5. Focus on managing stress rather than getting rid of it 6. The more junk you have the more you want it. 7. I’m a coffee addict and feel no ways 8. Diet Coke is...

241: Motivation Monday - Convince Family & Friends To Be Healthy, What We Do For Ab Training & How To Improve Your Squat Dec 28, 2020

DM US "NEW YEAR SALE" to apply for coaching @ColossusFit Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about about how to convince family & friends to be healthy, what we do for ab training & how to fix your squat. Time Stamps (0:00) - Intro (1:51) - Kyle quote: "You hang around the barber shop enough and eventually you'll get a haircut" ...

240: Motivation Monday - How To Get Rid of Stomach Fat in 2021, Best Time to Workout For Best Results & More Dec 21, 2020

DM US "NEW YEAR SALE" to apply for coaching @ColossusFit Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to get rid of stomach fat in 2021, the best time to workout for optimal results & so much more. Time Stamps (0:00) - Intro (0:52) - Kyle quote: “Remember: we all get what we tolerate. So stop tolerating excuses within yourself...

239: 5 key Muscle Groups You’re Over Looking Dec 17, 2020

In today’s episode we go over 5 muscle groups you’re likely overlooking in your training. Listed points 1. Rear delts 2. Glutes 3. Hamstrings 4. Obliques 5. Hip flexor mobility Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/ Support the show

238: Motivation Monday - Foods You Should Avoid, Coaching secrets & Habits You Need To Start Right Away Dec 14, 2020

➢DM "NEW YEARS" on IG to apply for discounted coaching. ➢Check out episode 200: https://open.spotify.com/episode/6ZIw8kfGbETMRaw0fu23GQ?si=_Rky7W8YQGOKr6h_yNb40g Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about Foods You Should Avoid, Coaching secrets & Habits You Need To Start Right Away. Time Stamps (0:00) - Intro (1:00) - Kyle quote: Phy...

237: How To Level Your Life Up RIGHT NOW Dec 10, 2020

Wanna win an amazon gift card? Share this episode to your instagram story and tag us @ColossusFit In today's episode it is officially separation season. We are going to give you some unique ideas on how to level up your life, RIGHT NOW. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/ Support...

236: Motivation Monday - Tips To Succeed During Holidays, How ToGet Bigger, Leaner, Stronger, & Get Results With Alcohol Dec 07, 2020

DM "I'M READY" on Instagram to get started on your fitness journey and see if we're the right fit together. Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to prepare for the holidays, get bigger, leaner & stronger & how to get results with alcohol. (0:00) - Intro (0:30)- Josh quote: "Don't think about what can happen in a month. D...

235: 7 Tricks To Get The Best Results Working Out Dec 03, 2020

To take advantage of cyber thursday, message us at @ColossusFit on IG In today's episode we are going to give you seven tricks to get the best results possible when working out from home or at the gym. Listed points 1. Don't make it harder than it needs to be 2. Learn to breathe 3. Mind muscle connection 4. Have a system to ensure progression 5. Work towards a goal 6. Warm up to your set 7. Utilize compounds Thanks for listening! We genuinely appreciate every single one of you listening. ➢Jo...

234: Motivation Monday - How To Adjust to At Home Workouts & Thoughts on Fitness Websites Nov 30, 2020

CYBER MONDAY IS HERE! ➢Apply for discounted coaching: https://colossusfitness.com/ ^Include Cyber Monday in your application. (0:00) - Intro (1:00) Kyle quote: "Alone we can do so little: together can do do so much." - Michelangelo (4:00) Josh quote: "Appreciation can make a day - even change a life. Your willingess to put it into words is all that is necessary. - Margaret Cousins (6:50) Cyber Monday Deal (11:05) Client shoutout: Mike S (13:00) Question 1: What is your opinion on body...

233: How To Become A Productive Person & Never Put Anything Off Again Nov 26, 2020

Thanksgiving episode: https://open.spotify.com/episode/5v7Xu0Fhl7In1pwsB4ny5s?si=f715CnKNQGiG2H8NoPdwJQ Apply For Our Black Friday sale: https://colossusfitness.com/ In this episode we talk to you about why you should start now, instead of putting it off. If you want to start your fitness journey in the New Year, it's not going to work. Research shows that the more time you give yourself to put off something, the more likely you're going to continue putting it off and never take actio...

232: Motivation Monday - Is Being Lean Worth It? Best Gym Buys? Clean Bulk Vs. Dirty Bulk? Nov 23, 2020

BLACK FRIDAY SALE COMES THURSDAY! TUNE IN! ➢Apply for discounted coaching: https://colossusfitness.com/ ^Include Black Friday in your application. (0:00) - Intro (0:23) Kyle quote: "You can't hire someone else to do the pushups for you" (4:05) Josh quote: “The bigger the challenge, the bigger the opportunity to grow.” (4:37) This is water speech: https://www.sloww.co/this-is-water-david-foster-wallace/ (8:26) Client shoutout: Kiana (11:45) Question 1: If you were a gym stereotype, what...

231: Top 8 Excuses for Not Exercising (And Solutions) Nov 19, 2020

➢coaching special offer: https://colossusfitness.com/ In today's episode we over the top eight excuses we here for not exercising, and provide active solutions to solve them. Top 8 Excuses: #1: You’re too tired to exercise. #2: You’re not motivated to exercise #3: You don’t have time #4: You don’t like to exercise alone #5: You don't like to sweat #6: You don't find working out fun #7: You're too embarrassed to exercise #8: Can't stick with a program, tried and failed befor...

230: Motivation Monday - Best Fitness & Life Advice EVER & Supplements That Can Do More Hard Than Good Nov 16, 2020

Please share this on your Instagram with #KEEPKYLEHAPPY so more people can find out about this podcast & make sure to tag us! :) ➢Apply to get your Polished Physique: https://colossusfitness.com/ ➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the best fitness and lif...

229: 10 Habits Of Highly Successful people Nov 12, 2020

➢Apply to get your Polished Physique: https://colossusfitness.com/ In today's episode we go over 10 habits of highly success people. Implement these tips and see radical changes in your life. Tips discussed: Focus on what you have “Happiness is wanting what you already have.” Healthy break-fast Sweat everyday Hire pros/ work with the best 10,000 steps a dayDon’t be a slave to your fears Keep data on calories, time, moneyBe tidySeek daily insp...

228: Motivation Monday - Cardio Or Strength Training For Fat Loss, How To Prepare For The Weekend & More Nov 09, 2020

Please share this on your Instagram with #KEEPKYLEHAPPY so more people can find out about this podcast. :) ➢Apply to get your Polished Physique: https://colossusfitness.com/ ➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to stay on track during the weekend, whether or not ...

227: This tip is going to change your life (You need to hear this) Nov 05, 2020

Episode 200: https://open.spotify.com/episode/6ZIw8kfGbETMRaw0fu23GQ Instagram challenge: https://www.instagram.com/p/CHIWMABnin4/ There is a lot of tension right now. Between the election, covid, civil unrest and racial tensions it's easy to want to freeze up and throw your hands in the air and wait for this to be over. The good news is that we have some tips and solutions you can instantly implement to feel heathier, happier and fitter. Give this episode a listen. Thanks for li...

226: Motivation Monday - Why Cheat Days Are Ruining Your Progress & How To Fix That Nov 02, 2020

Please share this on your Instagram with #KEEPKYLEHAPPY so more people can find out about this podcast. :) ➢Apply to get your Polished Physique: https://colossusfitness.com/ ➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how cheat days are ruining your progress, how to do card...

225: Stubborn stomach fat loss | 3 Magic Tips Oct 29, 2020

Online coaching: https://colossusfitness.com/ In today's episode we go over three magic tips to help you melt off that stubborn stomach fat. 3 Tips covered in the episode: 1. Improve accuracy 2. Carb refeeds 3. Diet breaks Instagram: @colossusfit *HELP US REACH OUR GOAL OF 200 REVIEWS AND LEAVE A REVIEW <3 Online coaching: https://colossusfitness.com/ Support the show

224: Motivation Monday - Are Some Calories Better Than Others? Is Calories In V.S Calories Out True? Oct 26, 2020

Please share this on your Instagram with #KEEPKYLEHAPPY so more people can find out about this podcast. :) ➢Apply to get your Polished Physique: https://colossusfitness.com/ ➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness. In this episode we talk about the ideal amount of workouts to get in during the week, cardio before or after your workout,...

223: 7 Tips To Get Back On Track On Your Fitness Journey Oct 22, 2020

Do you want to lose 25-30lbs in 90 days with our online coaching service? DM "Results" to @ColossusFit to get started In today's episode we go over seven tips to get you back on track on your fitness journey. If you feel like you've fallen off, or aren't all the way motivated like you've been in the past, then this is the episode for you. 1- Start with one small action. Motion is lotion. Don’t overcomplicate it. 1.5- The victory is in the habit 2- Build momentum and use it to your adv...

222: Mailbox Monday - Easiest Way To Make Progress In The Gym, How Many Days Should You Workout For Best Results & More Oct 19, 2020

➢DM us on IG "FREE GIFT" to claim your free form guide! ➢Apply to get your Polished Physique: https://colossusfitness.com/ ➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook Welcome to Mailbox Monday, where every Monday we answer all of your questions and have some real talks about life & fitness. In this episode we talk about the ideal amount of workouts to get in during the week, cardio before or after your workout, best resources to improve form, etc. Time Stamps...

221: 10 Tips To Create Long-Term Sustainable Fitness Progress Oct 15, 2020

Message us on instagram @colossusfit "free gift" to get your free form guide. OR go here http://bit.ly/FormCheatSheet In today's episode we are going to go over 10 tips to create long-term sustainable fitness progress. These tips will change your life, teach you not only how to get fit, but to stay fit long term. Make sure everything is being done with proper formThink with the end in mindStart with your health, then focus on looksDon’t neglect strength training Focus on stretchin...

220: Mailbox Monday - How to Fix Skinny Fat, Calculate Body-fat & Build Lean Muscle Oct 12, 2020

➢ DM us "skinny fat" to be 1 of our next 4 success stories. ➢Apply to get your Polished Physique: https://colossusfitness.com/ ➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook Welcome to Mailbox Monday, where every Monday we answer all of your questions and have some real talks about life & fitness. In this episode we talk about how to fix skinny-fat, calculate body-fat, calculate bodyfat & build lean muscle. Links talked about in episode: -Body Fat cal: http...

219: 10 Reasons You Aren’t Losing Weight (In 10 minutes) Oct 08, 2020

Message "I'm" in to our Insta: @ColossusFit to get started with coaching! In today's episode we go over 10 reasons why you aren't losing weight. This is a must listen episode so turn it up and enjoy. You’re making it harder than it needs to beMissing puzzle pieces (Stool) You aren't in a deficit. Weekend warriorsYou don’t actually want to (Fence sitters are the worst) You need a SMART goal Lack of accountability. No-one to call you out on BSYoYoOverlooking proteinFace ...

218: Mailbox Monday - Simple Trick To Get A Smaller Waist, Is Exercise Or Diet More Important & Strength Training Tips For Teenagers Oct 05, 2020

➢Apply to get your Polished Physique: https://colossusfitness.com/ ➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook Welcome to Mailbox Monday, where every Monday we answer all of your questions and have some real talks about life & fitness. In this episode we talk about how to get a smaller waist, is exercise or diet more important & also strength training 101 for teenagers. Time Stamps: (0:00) - Intro (1:09) - Kyle's Quote: What's simple to do is also simple...

217: 12 Hacks To A Perfect Day (Do These Now) Oct 01, 2020

Coaching: www.colossusfitness.com Insta: @ColossusFit In today’s episode we are going over 10 hacks for a perfect day so you can find more time in the day, have more energy, get more done and be your best self. Plan the day beforeCalendar - time waste calendar Consistent wake up schedule No phone 30 mins morn/night Map out your eating Workout in the morningPrioritize what’s important Magic timeSet aside time for growth (Use time wisely)Outsource Transitio...

216: Mailbox Monday - How to Deal With Gym Anxiety & Stay On Track Through Trauma & Stressful Situations Sep 28, 2020

➢Apply to get your Polished Physique: https://colossusfitness.com/ ➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook Welcome to Mailbox Monday, where every Monday we answer all of your questions and have some real talks about life & fitness. In this episode we talk about how to deal with gym anxiety, stay on track throughout stress & trauma and get guys to stop talking to you in the gym. Time Stamps: (0:00) - Intro (1:09) - Kyle's Quote: It WILL HURT It WILL take ti...

215: 12 Tips & Tricks For More Happiness Sep 24, 2020

Coaching: www.colosssufitness.com In today's episode we go over 12 tips and tricks for more true happiness. During the week I took the time to write down 12 moments that really made me truly happy, and in this episode we explain the reasoning why. 1- Make someone laugh 2- Crush it, be challenged 3- Plan and prepare 4- Be on time 5- Serve / give 6- Be on top of it 7- Don't take yourself too serious 8- Laugh 9- Exercise 10- Suffer 11- Nature 12-...

214: Mailbox Monday - How to Get Faster & Better Results, Top Fitness Tools, Apps, Equipment & More Sep 21, 2020

➢Apply to get your Polished Physique: https://colossusfitness.com/ ➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook Welcome to Mailbox Monday, where every Monday we answer all of your questions and have some real talks about life & fitness. In this episode we talk about how to get faster and better results, our favourite fitness tools, apps, equipment etc to speed up your results! Time Stamps: (0:00) - Intro (2:10) - Josh's Quote: “Today is what you make of it.” ...

213: 5 Easy Ways To Get More Protein In Your Diet Sep 17, 2020

Coaching: www.colossusfitness.com In today's episode we go over five easy ways to get more protein in your diet. If you struggle to eat enough protein, this episode is for you. Links in episode: How much protein do you need? https://open.spotify.com/episode/2tMRCKzotpzUQSzQEtSTpA Macro hack video: 1- Budget! 2- Have it easily accessible 3- Make set meals, keep it consistent. 4- Understand what’s an actual protein source (Not eat more fat than protein for a specific ...

212: Mailbox Monday - How To ALWAYS Keep Progressing On Your Fitness Journey, Tips To Increase Weights At The Gym & More Sep 14, 2020

➢Apply to get your Polished Physique: https://colossusfitness.com/ ➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook Welcome to Mailbox Monday, where every Monday we answer all of your questions and have some real talks about life & fitness. In this episode we talk about how to ALWAYS keep progressing on your fitness journey, tips to increase weights at the gym to get stronger & so much more. Time Stamps: (0:00) - Intro (1:21) - Kyle's Quote: "Hope is not a strategy...

211: 7 Guaranteed Tactics To Get & Stay Motivated (MUST LISTEN EPISODE) Sep 10, 2020

Learn more about Polished Physique: https://colossusfitness.com/ In todays must listen episode we go over seven guaranteed tips to get & stay motivated. Seven topics discussed in the episode: Motion creates emotion Reward yourself - When you reach your goals, acknowledge yourself and keep it fun. Make yourself want to succeed. Surround yourself with winners (Facebook community) Keep Growing And LearningReview goals daily - think of your whyKnow that you have o...

210: Mailbox Monday - 3 BIGGEST Fitness Mistakes & How To Fix Them, How To Balance Fitness When Schedules Change & Much More Sep 07, 2020

➢Apply to get your Polished Physique: https://colossusfitness.com/ ➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook Sorry for the late upload everyone, we were finishing up the final part of our new website and here it is! http://bit.ly/PolishedPhysique 🙌 Welcome to Mailbox Monday, where every Monday we answer all of your questions and have some real talks about life & fitness. In this episode we talk about the top 3 biggest fitness mistakes, how to fix them & also...

209: 5 Sure-Fire Tips For Better Workouts Sep 03, 2020

In today's episode we go over our five sure-fire tips for better workouts. These five things are going to give you an edge above the rest to make sure you're getting the most out of your time in the gym. 5 Tips: 1- Mind muscle connection (2:22) 2- Negatives (9:25) 3- Knowing when to increase your weights (11:55) 4- Knowing when to get help (13:45) 5- Constantly set goals (15:27) 5.5 BONUS - make sure you recover (16:45) ➢ Follow us on IG: @ColossusFit Please be sure to leave a review o...

208: Mailbox Monday - Get Abs Quick With This Trick, How Often To Train Abs & Our Favorite Ab Exercises? Aug 31, 2020

➢LAST CHANCE to apply for the summer special: https://colossusfitness.com/ ➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook In today's episode of the Fit, Healthy & Happy Podcast we go over everything you want to know about getting the best abs possible. Topics such as our favorite tips, tricks for abs, how often you should be training abs and our favorite abdominal exercises that you need to start doing ASAP. Time stamps: 1:00 - Kyle's quote & new toy! 3:25 - Kyl...

207: 10 Daily Habits To Make You More Productive, Healthier & Happier (In 10 Minutes) Aug 27, 2020

➢ Apply for the summer special: https://www.colossusfitness.com/onlinecoaching ➢ Follow us on IG: @ColossusFit ➢ Part 1: https://open.spotify.com/episode/7pbmJIqNcDkKzLwL9et7UU?si=NlobdfDrRD2B4rirahZsJw In today's episode we go over our top 10 daily habits to make you more productive, healthier & happier. If you haven't listened to episode 1, we highly recommend you do so with the link above. Enjoy the episode and please share it with a friend that needs to hear this! 10 Habits: R...

206: Mailbox Monday: Meal Prep Tips On The Road, How To Improve Pushups & Pull-ups & Should You Skip Breakfast To Decrease Calories? Aug 24, 2020

➢Apply for the summer special: https://www.colossusfitness.com/onlinecoaching ➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook Welcome to Mailbox Monday, where every Monday we answer all of your questions and have some real talks about life & fitness. In this episode we talk about how how to meal prep on the road, get better at pushups & pullups, and also if you should skip breakfast to get calories down. Time Stamps: (0:00) - Intro (1:10) - Kyle's Quote: "If...

205: 15 Fitness Tips & Strategies That Will Get You Better Results Aug 20, 2020

➢Apply for the summer special: https://www.colossusfitness.com/onlinecoaching In today's episode we go over our top 15 professional tips & strategies you need to know to get killer results and have long-term success. Understand the basics of building muscle Learn how to structure a workout Make sure you’re eating a balanced diet. Very overlooked!Prepare aheadLearn to intuitive eatHydrate properly Eat with purpose. Everything should have nutritional valueWork the full...

204: Mailbox Monday: How To Get Super Strong, Avoid Stress Eating & Deal With Peer Pressure In Social Settings Aug 17, 2020

➢Apply for the summer special: https://www.colossusfitness.com/onlinecoaching ➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook Welcome to Mailbox Monday, where every Monday we answer all of your questions and have some real talks about life & fitness. In this episode we talk about how to get super strong, avoid stress eating, and deal with pressure in social settings. Time Stamps: (0:00) - Intro (2:35) - Client shoutout: Amanda (4:27) Josh quote: “The person on t...

203: Top 5 Tips To Stop Skipping Workouts & Stay On Track Aug 13, 2020

➢Apply for the summer special: https://www.colossusfitness.com/onlinecoaching In today's episode we go over our top five tips to stop skipping workouts and stay on track in your fitness journey. Begin with the end in mind. Think of how you’ll feel afterwards. Have a clear-cut goal Get TRUE accountability Just do it. Get startedStop burning yourself out (chill out) Links in episode: ➢Apply for the summer special: https://www.colossusfitness.com/onlinecoaching ➢Join o...

202: Mailbox Monday: How To Get A Flatter Tummy Fast & Why You Need To Reverse Diet ASAP! Aug 10, 2020

➢Apply for the summer special: https://www.colossusfitness.com/onlinecoaching ➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook Welcome to Mailbox Monday, where every Monday we answer all of your questions and have some real talks about life & fitness. In this episode we talk about how to stay on track on vacation, the problem with the fitness industry, importance of investing as a student and so much more. Time Stamps: (0:00) - Intro (2:00) - Kyle's quote: “Ask y...

201: Debunking 5 Ridiculous Training Myths That Everyone Believes Aug 06, 2020

In today's episode we debunk ridiculous training myths that you very well may believe. Links in episode: ➢Apply for the summer special: https://www.colossusfitness.com/onlinecoaching ➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook ➢Nutrition Myths Episode: Episode 94 of the podcast ➢Proper Workout Structure Video: https://www.youtube.com/watch?v=XTj9K18n-x8&t=7s Exercise burns a lot of calories (1:20)You need to stretch before exercising (4:44)Doing direct ...

200: 50 Top Tips For A Better Life From The Fit, Healthy & Happy Podcast Aug 03, 2020

Welcome to Episode 200 of the Fit, Healthy & Happy podcast! We wanted to thank every single one of you for sticking around and supporting our podcast. We wouldn't be where we are without you all, and we appreciate you all. We hope you enjoy this special episode! ➢Apply for the summer special: https://www.colossusfitness.com/onlinecoaching ➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook Time stamps for our 50 tips: Drink more water (5:32) Floss and brush your teet...

199: 5 Habits Of Successful Dieters Jul 30, 2020

Summer special: https://www.colossusfitness.com/onlinecoaching Summer special: https://www.colossusfitness.com/onlinecoaching In today's episode we go over the five essential habits of success dieters. These five things will guarantee your success in your dieting regime. They stay aware of their body stats (2:28)They don’t just workout (gym shouldn’t be all your exercise) (4:37)They prioritize protein (6:20)They Plan ahead (7:31)They always get back on track (10:10)Thanks for listening...

198: Mailbox Monday - How To Stay On Track On Vacation, The Problem With The Fitness Industry & Importance Of Investing In Your Health As A Student Jul 27, 2020

➢Apply for the summer special: https://www.colossusfitness.com/onlinecoaching ➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook Welcome to Mailbox Monday, where every Monday we answer all of your questions and have some real talks about life & fitness. In this episode we talk about how to stay on track on vacation, the problem with the fitness industry, importance of investing as a student and so much more. Time Stamps: (0:00) - Intro (3:10) - Kyle's quote: “You’re str...

197: 15 Tips to Consume Less Calories & Be More Full! Jul 23, 2020

Studies show that eating less caloriesImproves Mood, Sleep, body mass And Sex Drive as well as have potential for disease prevention. Today's episode gives you 15 tips to consume less calories and be more full. Links discussed: Summer special: https://www.colossusfitness.com/onlinecoaching Episode on improving your sleep: https://bit.ly/SleepBetterPodcast Eat with your non dominant hand (2:50)Cut out liquid calories (3:23)Experiment with fasting (4:30)Consume more fIbre (6:37)Drink more wa...

196: Mailbox Monday - Getting Shredded Without Cardio, How To Avoid Your Metabolism From Slowing You Down & Do You Need Good Genetics To Be Muscular? Jul 20, 2020

➢Apply for the summer special: https://www.colossusfitness.com/onlinecoaching ➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook Welcome to Mailbox Monday, where every Monday we answer all of your questions and have some real talks about life & fitness. In this episode we talk about how to get shredded without any cardio, how to avoid your metabolism from slowing you down, if you need good genetics to become muscular & much more. Time Stamps: (0:00) - Intro (1:45) - ...

195: 7 Reasons You Aren’t Making Progress (Get Better Results FAST) Jul 16, 2020

Summer special: DM Us "summer special" to @ColossusFit In today's episode we have a real talk about the 7 reasons you aren't getting the progress you want in your fitness journey. (0.43) Doing a program made for someone else(2:30) Looking for a type of dieting to solve your problems (4:25) Being too restrictive (8:24) Being too unrealistic (10:55) Listening to the few and not the many (14:03) Being consistent when it’s convenient(15:40) Not hiring us➢Instagram: @Col...

194: Mailbox Monday - How To Stay Motivated For The ENTIRE Week, Our Thoughts On Weight Lifting Belts, Can You Get In Shape After 40 Years Old? Jul 13, 2020

➢Apply for the summer special: https://www.colossusfitness.com/onlinecoaching ➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook Welcome to Mailbox Monday, where every Monday we answer all of your questions and have some real talks about life & fitness. In this episode we talk about how to stay motivated for the ENTIRE week, how to get in shape after 40 years old & our thoughts on weightlifting belts. Enjoy the episode! Time Stamps: (0:00) - Intro (1:45) - Josh's q...

193: 10 Keystone Habits That WILL Transform Your Life (In 15 Minutes) Jul 09, 2020

In today's episode we go over 10 keystone habits that WILL transform your life in ten minutes. These are 0:35 - What is a keystone habit? 1:07 - 1. Waking up early and waking up on time 1:52 - Develop daily routines 2:57 - Track your food: Duhigg cites a 2009 study by the National Institutes of Health in which participants with food journals lost twice as much weight as those without. 4:50 - Deep work 6:03 - Pomodoro technique 8:32- Exercise in the morning 10:20 - Practice gratitude 11...

192: Mailbox Monday - Best Snacks & Top Tips For Hard Gainers & Most Underrated Exercises Jul 06, 2020

Apply for the summer special: https://www.colossusfitness.com/onlinecoaching Welcome to Mailbox Monday, where every Monday we answer all of your questions and have some real talks about life & fitness. In this episode we talk about some of the best snacks and tips for hard gainers, our favourite underrated exercises and much more. Links talked about in episode: ➢Join our Official Podcast Group: https://www.facebook.com/groups/572025953684851/ ➢Join our weekly challenge (Limber 11): ht...

191: Do less for better results! (More Muscle Less Fat) Jul 02, 2020

In todays must listen episode we go over how doing less is going to help you build more muscle and have less fat. "Disciplines of absence and disciplines of action" Instagram: @ColossusFit Message us on instagram @ColossusFit "I want to do less" to learn more about the summer special. First three people to sign up get a 30 minute game plan call with both Josh & Kyle (worth $400) absolutely free. Support the show

190: Mailbox Monday - Should You Workout When Sore, Workout In 1 Hour Or Less & How to Activate More Muscles Jun 29, 2020

➢Summer special: www.colossusfitness.com/onlinecoaching ➢Motivational Video: https://www.youtube.com/watch?v=HiEswwZF_yA In this episode of Mailbox Monday, we talk about how you can squeeze your workout in within 1 hour, whether or not you should work when you're sore & how to activate your muscles more within specific exercises. Josh quote: "Never confuse a single defeat with a final defeat." - F. Scott Fitzgerald Kyle quote: “When you arise in the morning, think of what a preciou...

189: 6 Ways To Balance Your Fitness Goals With A Social Life Jun 25, 2020

Are you tired of having to pick between your fitness goals and having a social life? Well, In today's episode we share six tips and tricks to allow you to balance your fitness goals with a social life. There are things you shouldn’t have to worry about sacrificing in your schedule such as getting in your workouts and making it a point to hit your macros. By planning ahead and following a flexible diet this should be no problem. However, canceling plans or refusing a restaurant wh...

188: Mailbox Monday - How To Get Blockier Abs, Tone Your Arms & Handle Social Gatherings With Food Jun 22, 2020

Message "Learn more" to Instagram @Colossusfit to get started with the summer special! In today's episode of Mailbox Monday we talk about how to get blocker abs, more toned arms, and handle social gatherings when it comes to nutrition and pre planning. Josh's quote: “All the time you spend trying to get back what’s been taken from you there’s more goin out the door. - Conrmac McCarthy Kyle's quote: “When you feel like giving up, remember why you held on for so long in the ...

187: Are You Skinny Fat? Here’s How To Not Be! Jun 18, 2020

Message "Learn more" to Instagram @Colossusfit to get started with the summer special! Are you someone who looks pretty good but holds a lot of unwanted fat? If so, this is the episode for you. We go over the mistakes people make that cause them to skinny fat and how to fix them. Why skinny fat happens: Yoyo-ing - Alcohol Poor response to stressPoor strength training/ wrong regime Shredding too fast Continued starvation TOTAL OVERHAUL: THREE PILLARS Fit...

186: Mailbox Monday - Habits You Need To Implement For Success, Best Cardio For Fat Loss & Calorie Free Foods? Jun 15, 2020

Summer special: www.colossusfitness.com/onlinecoaching In today's episode of Mailbox Monday Habits You Need To Implement For Success, Best Cardio For Fat Loss & Calorie Free Foods? Josh quote: “Do that! Whatever that was that just passed through your mind! Go.” Kyle quote: “sometimes, life will kick you around, but sooner or later, you realize you’re not just a survivor. You’re a warrior, and you’re stronger than anything life throws your way.” - Brooke Davis Client shoutout: Mike...

185: Why Meal Plans Suck Jun 11, 2020

Apply for the summer special: https://www.colossusfitness.com/onlinecoaching In this episode we talk about why we aren't the biggest fans of meal plans and talk about a more realistic approach to helping you reach your goals. We've helped hundreds of people over the years and want to set every single one of you up for success using the resources we have available. Please share this with a friend that can learn a thing or two about meal plans and how they can succeed in the long run. I...

184: Mailbox Monday - How to Become INSTANTLY Happier, Love The Process, Stay Consistent & Much More Jun 08, 2020

Apply for the summer special: https://www.colossusfitness.com/onlinecoaching In this episode of Mailbox Monday, we end up going off on some real talks! We talk a lot about how to become happier instantly, how to stay consistent and love the process, and answer a few questions about our thoughts on sugar substitutes, and how our nutrition thoughts have changed over the years. Josh quote: “Success isn’t always about greatness. It’s about consistency. Consistent hard work leads to success. Gre...

183: Mental Health Talks, Positivity & Tips For Loving Yourself W/ Abbey Scott Jun 04, 2020

In today’s bonus episode we host our friend and legend Abbey Scott Crowson (ig @abbbeyscottt). Abbey is the CEO of fit legacy marketing agency, founder of Coffee Over Cardio and an experienced fitness influencer and competitor. “Not everyday is good, but there’s good in everyday” IG: @abbbeyscottt Abbey’s Coffee Company: https://coffeeovercardio.com/ Questions: How did you start your fitness coffee business? How did you get into fitness...

182: Mailbox Monday - Protein Alternatives, Keeping The Booty Tight & When To Stop Eating At Night? Jun 01, 2020

Summer special: https://www.colossusfitness.com/onlinecoaching HAPPY JUNE 2020 EVERYONE! In today's episode we talk about protein alternatives, keeping the booty tight and when to stop eating at night, plus way more! This is a must listen episode so don't miss out. Questions: Should I be adding my exercise to myfitnesspal? Is there an advisable time to stop eating in the evening? Is beef a bad alternative for protein? What have you been some things that you have f...

181: 10 Of The Worst Fitness Mistakes (AVOID THESE OR ELSE) May 28, 2020

Apply for the summer special: https://www.colossusfitness.com/onlinecoaching In this episode, we share with you our top 10 fitness mistakes we've made and we often see other people making. We really hope you enjoy this episode and please share it with a friend to help them avoid making these mistakes. Here are the top 10 mistakes: 1) Always dieting 2) Yoyo’ing 3) Excessive bulking/forever bulker. 4) Not having a goal or changing goals too frequently 5) Not foll...

180: Mailbox Monday - 3 Common Muscle Lost Mistakes, 4 Tips To Get More Protein In Your Diet, Is it JUST About Calories In vs. Out & More? May 25, 2020

Interested in our Summer Special? Apply here: https://www.colossusfitness.com/onlinecoaching In this episode of Mailbox Monday, we address a bunch of questions we've been asked recently. From our top muscle loss mistakes, to how to get your protein in, to shaving chest hair... we cover it all! We had a blast and hope you enjoy this episode! Josh quote: Greg plitt quote / If you don't challenge yourself, you will never realize what you can become. Kyle quote: “If you quit once, it beco...

179: Why You Should And Shouldn’t Care About Your Weight (Real talk) May 21, 2020

In today's episode we wanted to have a real talk on why you should and shouldn't care about to weight. This is an episode EVERYONE needs to listen to it. Our goal with today's episode is to help you free yourself from the fear of the scale and better understand the scale to help you get better results. Instagram: @Colossusfit Summer special: www.colossusfitness.com/onlinecoaching Support the show

178: Mailbox Monday - How To Succeed & Stay On track When You Aren't Motivated, Thoughts on CLA, L-Carntine, Leucine, Multivitamins & Fibre Supplements May 18, 2020

In this episode, we have a lot of fun talking about how our business began, our background, and how to succeed long-term even when you aren't feeling motivated or fired up. On top of that, we assess a number of different supplements such as cla, carnatine, leucine, fibre, and multivitamins. Kyle’s quote: “when things are bad, it’s the best time to reinvent yourself” - George Lopez Josh’s quote: "If people are doubting how far you can go, go so far that you can't hear them anymore...

177: 10 Habits For Better Workouts (MORE GAINS IN 8 MINUTES) May 14, 2020

In today's must listen episode we go over 10 hacks to have the best workouts of your lives in only eight minutes. We PROMISE you will have better workouts after this episode. Tips discussed: Hype yourself up Fake it till you make it - tired Prepare your body for the gymKnow your workout Get a workout partner/ trainer to push you Airplane mode / toss in the locker Find a way to remind yourself about what matters to you Time your rest If you think you’r...

176: Mailbox Monday - Advice For Making The Transition From Home Workouts To The Gym, Should You Go Back? & More May 11, 2020

In this episode of Mailbox Monday we talk about whether or not you should be going back to the gym upon opening back up, advice for what to be mindful of to make sure you don't get injured going back to the gym and much more. Kyle’s quote: "Fitness is not about being better than someone else. It’s about being better than you used to be." Josh’s quote: "Embrace The Suck & be uncomfortable" Client Shoutout: Shannon Questions: Is it normal that my biceps are weaker than my ...

175: 10 Nutrition Habits To Make You Leaner, Healthier & Happier (In 10 Minutes) May 07, 2020

In todays episode we go over 10 nutrition habits that will make you leaner, healthier and happier in less than 10 minutes. Do these following 10 things to really amplify your success in become leaner within the rest of the year, especially over the next 60 days. Thank you so much for listening to the Fit, Healthy and Happy podcast. We appreciate every single one of you that support our podcast. Start the day with a high protein breakfast Shop after you’ve had a healthy meal/are fullDon’...

174: Mailbox Monday - Does Apple Cider Vinegar Work For Fat Loss, How To Minimize Muscle Loss During Quarantine & More May 04, 2020

60 Day Shred Challenge: https://www.colossusfitness.com/challenge In this episode we talk about how to minimize muscle mass from at home workouts, we debate if apple cider vinegar works for fat loss, how to reduce stretch marks and so much more. Kyle’s quote: “The last three or four reps is what makes the muscle grow.” - Arnold (Tell Jeremy & Josh story) Josh’s quote: "If you cannot do great things, do small things in a great way." - Napoleon Hill Book recommendations: Deep Work - ...

173: Tips And Tricks To Sleep Better Apr 30, 2020

LAST CHANCE TO JOIN THE CHALLENGE: https://www.colossusfitness.com/challenge In today's episode we give you all the secrets we have required to have deeper and more restful sleeps. (10/3/2/1/0 Method) 10: No caffeine 3: No food and alcohol 2: No more work 1: No More Screen Time 0: Number of times you hit the snooze Bonus tips: Exercise & accomplish some things!Schedule - Set bedtime/ wake up time Hydration - Causes fatigue/ want energy before it’s bed...

172: Mailbox Monday - At Home Leg Exercises To Avoid Knee Pain, Tips To Not Lose Progress From Alcohol, How To Get Your Partner On Board With Fitness & More Apr 27, 2020

JOIN THE CHALLENGE: https://www.colossusfitness.com/challenge In today's episode we talk about the best at home leg exercises to avoid knee pain, how to get your partner on board with fitness, and the truth about alcohol & progress. Kyle’s quote:“You are worth it. Keep going” Josh’s quote: "Sometimes we're tested not to show our weaknesses, but to discover our strengths." How to squat video:https://www.youtube.com/watch?v=sbBxvzHwzFU Logging alcohol article: https://www.colos...

171: 8 Tools To Maximize Your Home Workouts (Get Great Results From Home) Apr 23, 2020

Join the challenge: https://www.colossusfitness.com/challenge In today's episode we go over 8 tools to maximize your home workouts to get the best results possible from home. Schedule - what days will you do what/ program Experiment with tempo. Slow down the eccentric, pause at the bottom, etc. Periodize your program for new stimulus (progressive overload)Work with what you have Incorporate more band work Switch your rest periods Clusters/ drop sets/ pre exhaus...

170: Mailbox Monday - Best Diet During Covid? Why Fibre Is Important And Healthy Snacks You Need To Try. Apr 20, 2020

JOIN THE CHALLENGE: https://www.colossusfitness.com/challenge In today's episode we cover the best diet during covid, why fibre is important, healthy snacks you need to try and much much more. Kyle’s quote: “It’s a slow process, but quitting won’t speed it up” Josh's Quote: "Can't Stop, Won't Stop." Questions: Leg workout ideas without a squat rack- only dumbbells and a barbell with weights, to target quads. Can you share tips for healthy snacks that we wouldn't norm...

169: 18 Ways To Get And Stay Motivated (+ Big Announcement) Apr 16, 2020

JOIN THE CHALLENGE: https://www.colossusfitness.com/challenge In today's episode we give you 18 of our favorite ways to get and stay motivated. JOIN A CHALLENGE Work to your Potential Not Your QuotaDo What Others Refuse to DoRead a Book a WeekDo Those Things You Are Fearful ofMake Continued and Regular Investments in Yourself Success is in abundance not scarcity Exercise a Little EverydayEat the Healthiest Foods You Can Afford Write Down the Successes You are Having...

168: Mailbox Monday - How To Know If Your Protein Powder Sucks, Best Thing To Eat Before A Workout & Where To Get Cheap Supplements? Apr 13, 2020

In today's episode we go over what you need to eat before a workout, where to get cheap supplements and our favorite protein powders. Kyle's quote: “The greatest mistake you can make in life is to continually fear that you will make one.” – Elbert Hubbard Josh’s quote: “The difference between ordinary and extraordinary is that little extra.” – Jimmy Johnson Client Shoutout: Holly Questions: If you were stuck with one flavor/ brand of protein powder and one flavor/brand of p...

167: Top 5 Tips To Stay On Track With Nutrition Apr 09, 2020

In this episode we talk to you all about our top 5 tips on how to stay on track with your nutrition. These tips can especially apply to all of you if you're working from home and becoming super bored. Top 5 Tips: 1- Have a goal & think about your why. 2- Eat slower. -Set a timer, set utensils down, use smaller plates or chopsticks, drink water between bites, etc! 3- When hungry chug a glass of water 4- Log it before you eat it. Bonus: If you struggle, just say no to sn...

166: Mailbox Monday - At Home Cardio Suggestions, Best Type Of Training For Fat Loss & The Truth About Weighing In Apr 06, 2020

In this episode of Mailbox Monday, we answer a few questions we have. received including how to weigh-in properly & efficiently, the best scale, our favourite type of training for weight loss, at home cardio options & more. Kyle’s Quote: “Take Care of your body, it’s the only place you have to live.” -Jim Rohn Josh’s quote: "Those who don’t have time for exercise will have to make time for illness.” - Robin Sharma 1. How to reward yourself when achieving small goals? 2. We're ...

165: 10 BONUS Daily Habits To Make You Healthier, More Productive & Happier (START RIGHT AWAY) Apr 02, 2020

In this episode of the Fit, Healthy & Happy Podcast, we give you 10 more bonus success hacks. We know these tips will not only make you healthier & happier, but also create more success within your life. Topics discussed: 1. Stop chasing highs - Limit social media and what you consume - happy in the moment 2. Consistent sleep schedule - add a reason to get up 3. Challenge yourself daily 4. Learn how to relax properly. 5. Thankfulness - (Be thankful for each...

164: Mailbox Monday: How To Get Motivated Working Out From Home, Quick Tip For More Happiness, & How To Avoid Burnout Mar 30, 2020

In this episode of Mailbox Monday, we talk about how to get motivated from working out at home, how to avoid burnout, and how to warm-up for compound movements. On top of that, we go into depth on Minimalism and how to go about it and why we find it super important. Kyle's Quote: “Having more and more won’t solve the problem, and happiness does not lie in possessions, or even relationships. The answer lies within ourselves. If we can’t find peace and happiness there, it’s not going to ...

163: Tips & Tricks To Strengthen Your Immune System Mar 26, 2020

In today's episode we go into the best ways to strengthen your immune system. *We are putting together a brand- new program starting Monday March 30. This is specifically for women who want to lose 5-10lbs and tighten up in 60 days. It’s a remote program that requires absolutely no equipment, so you can join from anywhere in the world. Email: Contact@colossusfitness.com saying "Tell me more" to learn more about being part of our test group. Or message us on instagram @Colo...

162: Mailbox Monday: How To Still Make Gains Or Minimize Losses With Coronavirus Pandemic, Our Thoughts On Home Gyms, Workouts & More Mar 23, 2020

In this episode, we spend time answering your questions regarding corona virus, how to deal with it and make gains during this pandemic. We want to make sure you are still progressing in one way or another, so that's why we wanted to create this episode for you all! Kyle Quote: “Adversity causes some men to break; others to break records."- William Arthur Ward Josh quote: “Live as if you were to die tomorrow. Learn as if you were to live forever.” – Mahatma Gandhi Questions: How can I ...

161: The Choice You HAVE To Make For Covid-19 (Corona Virus) Mar 19, 2020

Today we talk about the choice that you need to make regarding Covid-19 (Corona Virus). The world is going a little crazy right now and I can understand how majority of the world wants to freeze up and see it pass. The next few weeks are going to be chaos. But it won't end there. No one knows how long this will take to run it’s course. Gyms are closed, and people are being sent home from work. It is understandable how everyone is left feeling lost and confused. You can either take this time ...

160: Mailbox Monday - Overcoming Gym Anxiety, Train Abs Every day & How To Maximize Your Workouts? Mar 16, 2020

In today's episode of mailbox monday, we go over how to Overcome Gym Anxiety, Train Abs Every day & How To Maximize Your Workouts! Kyle Quote: “Whether you think you can, or you think you can't – you're right,” - Henry Ford Josh quote: "you can not always wait for the perfect time, sometimes you must dare to jump. Fun fact: The most common plastic surgery for men, is calf implants. Questions: Can I train abs every day?Do workout plans need to be in order?I wanna start off first by ...

159: Life Changing Advice From The Man Who Lost 250lbs In A Year Mar 12, 2020

Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching In this podcast we share life changing advice from a client that has lost just about 250lbs in slightly over a year. In this episode, Jeremy gave tremendous advice on how to achieving such amazing results with so much weight to lose. We truly believe no matter how much weight you have to lose, if you follow the advice given here, you WILL be successful. Please share this episode with a friend or two that needs to...

158: Mailbox Monday - Cardio Before Or After Strength Training, Our Opinion On Zero Calorie Foods & Best Supplements For Athletes? Mar 09, 2020

Today's episode is a fun one, not only do we go into our normal fitness topics like Cardio Before Or After Strength Training, Our Opinion On Zero Calorie Foods, Best Supplements For Athletes. We also dive into our personal favorite T.V shows, Podcasts, and books! Kyle quote: “Never accept the limitations of someone else!” – CT Fletcher Josh quote: “The dream is free, the hustle is sold separately. Client shoutout: Patricia Fun fact: Dieting is often synonymous with suffering, s...

157: 10 Tips To Start A Successful Diet Without Failing Mar 05, 2020

In today's episode, we go over how to transition into a diet effectively without failing. Topics discussed in the episode: Set a start and end date (Have a plan). Bonus: have a gameplan for afterward. Stay committed to best practices before the diet Purge the crapBe realistic (obstacles come) Make small changes leading up/at the beginning. Alcohol, sugary drinks, dressings. Plan for diet breaksScale cardio appropriatelyActual buffer zone - actually losing to s...

156: Mailbox Monday - Chest Training Recommendations For Women, How Much Water Is Too Much? & More Mar 02, 2020

Online Coaching: www.colossusfitness.com In this episode of Mailbox Monday, we go over some tips for women when it comes to chest training, talk about how much water is too much, & so much more. Kyle quote: “If you think lifting is dangerous, try being weak. Being weak is dangerous.” Josh quote: “Wake up determined, go to bed satisfied.” Fun fact: The longest recorded time without sleep is approximately 264 hours or just over 11 consecutive days. Although it's unclear...

155: 7 Daily Habits To Make You Healthier, More Productive & Happier (START RIGHT AWAY) Feb 27, 2020

In this episode of the Fit, Healthy & Happy Podcast, we give you our top 7 success hacks. We truly believe these tips will not only make you healthier & happier, but also create more success within your life. Our top 7 Tips: Learn something new. Audiobooks, books, etc. Making lists Gratitude journal Walking Meditation Hobby - explore curiosity and be challenged. Reward yourself Looking to take your fitness journey to the next level? Check out ...

154: Mailbox Monday - Getting Rid Of Stubborn Arm Fat, Biggest Gym Pet Peeves & Proper Caffeine Intake? Feb 24, 2020

In today's episode, we teach you how to get rid of stubborn arm fat, go over some of our biggest pet peeves at the gym and also touch on everything you want to know about caffeine. Kyle quote: “You must expect great things of yourself before you can do them.”- MJ Josh quote: “Average skill, phenomenal will.” Fun fact: 150mg/kg dosage of caffeine is lethal as an overdose Instagram: @Colossusfit Online Coaching: www.colossusfitness.com/onlinecoaching Leave a re...

153: Today’s Best & Worst Fitness Trends (Start Today Or STAY AWAY) Feb 20, 2020

In today's episode, we cover today's best and worst fitness trends. We go over things like CBD oils, red light therapy, training masks, Peleton Masks, whoop watches, fit bits, apple watches, booty bands, waist trainers and diet teas! Instagram: @Colossusfit Coaching: www.colossusfitness.com/onlinecoaching Help us get 100 reviews by the end of the month: https://podcasts.apple.com/us/podcast/fit-healthy-happy-podcast/id1433961166 Support the show

152: Mailbox Monday - Fitness & Menstrual Cycle Advice & Importance Of Meal Timing Feb 17, 2020

In today's episode of Mailbox Monday we talk about the importance of meal timing, give advice for nutrition/working out within menstrual cycles, debate weather meal prep companies are worth it & more. Today's quotes: Kyle's quote: “if we wait until we’re ready, we’ll be waiting for the rest of your lives”. Josh's quote: “Don’t wish for it, work for it.” What do you guys think of food delivery companies if you want to eat healthily? Would they compare to homemade food/ is it worth i...

151: Science-Based Bio Hacks That you NEED to Try! Feb 13, 2020

In today's episode, we talk about science-based bio hacks that you NEED to try. Health hacking/ biohacking is a hot new trend in the fitness industry and we wanted to take some time to talk about our favorite hacks that are backed by science. Here are the hacks we covered: *First know these do not make up for a bad diet and training regimen, but instead these “biohacks,” consist of making small, incremental diet or lifestyle changes to make small improvements in your health and well-be...

150: Mailbox Monday - What Fitness Myths Did We Believe, How To Increase Testosterone & Hunger Suppressants? Feb 10, 2020

In today's episode of Mailbox Monday we go over what fitness myths we believed, how to increase testosterone & we go over our thoughts on hunger suppressants. Today's quotes: Kyle quote: “if we wait until we’re ready, we’ll be waiting for the rest of your lives”. Josh quote: “Don’t wish for it, work for it.” Questions: How do you know if your testosterone levels are low and how can you increase them naturally? How and when to take creatine? What fitness myth ...

149: Unique Fitness Trick For Better Performance - Interviewing Fitness Expert Ben McDonald Feb 06, 2020

In this episode I interviewed Ben McDonald from DTS Fitness Education. Ben is also a lecturer, international presenter, course developer, personal trainer, 'Professor fitness' at Ultrafit magazine & more. We dove into some AMAZING topics from the Conor McGregor fight to the importance of nasal breathing & so much more. Check out the timestamps of the questions for this video: ➢ 1. Intro for Ben McDonald (0:00) ➢ 2. What were your thoughts on the Conor McGregor vs. Cowboy fight? (6:...

148: Mailbox Monday - The Issue With Weight Watchers, Best Hip Stretches Before Squats, Accuracy Of Apple Watches Calories Burned & More Feb 03, 2020

Last Day For The Winter Special: https://www.colossusfitness.com/onlinecoaching In this episode we talk about the issue with weight watchers, give a few of our favourite stretches for the hips before squats, the accuracy of apple watch calories burned & so much more. Quote of the week: Kyle: How you do anything is how you do everything Josh: Great things never come from comfort zones. Client shoutout of the week: See on Instagram @colossusfit (Victoria V) Questions: Favorite lif...

147: How To Finally Get More Visible Abs (Six Pack For Summer) Jan 30, 2020

Winter Special: https://www.colossusfitness.com/onlinecoaching In this episode we talk to you all about how to finally get visible abs, especially for summer. Summer bodies are made in the winter, and we talk to you about our top tips and tricks. We cover training, ab exercises, nutrition hacks, lifestyle tips and so much more that will not only help you get abs, but also become the healthiest version of yourself. This episode came from a question: "Was wondering if you could talk more abou...

146: Mailbox Monday - Do Instagram Trainers Know What They're Talking About, Stopping Knee Pain & Working Out With A Cough Jan 27, 2020

WINTER SPECIAL: WWW.COLOSSUSFITNESS.COM/ONLINECOACHING In today's episode we go over whether Instagram Trainers Know What They're Talking About, Stopping Knee Pain & Working Out With A Cough. Quote of the week: Josh: “Be alive and really live.” Kyle: “Good, better, best. Never let it rest until your good is better, and your better is best.” Client shoutout of the week: See on Instagram @colossusfit (Jeremy Willmott) Questions: Hi Josh & Kyle. Thank you so much for doing the podcast...

145: Science Says Take These 4 Supplements For The Perfect Pre-Workout Jan 23, 2020

In today's episode we go over the four supplements that science says are the perfect pre-workout. We also spend some time going into wether you need/should be supplementing with pre-workout. Enjoy! PLEASE HELP US REACH OUR GOAL OF 100 REVIEWS BY FEB 2020 ON ITUNES BY LEAVING A REVIEW :)! Is pre-workout worth it? What does science say? Will I get better results? Four supplements for the perfect pre-workout: 1. BETA-ALANINE (3.2-6.4g) 2. CITRULLINE MALATE (3-6g) 3. CREATINE...

144: Mailbox Monday - Lose More Weight By Being Cold/Hot? High Metabolisms Explained, How To Gain Weight The Right Way & More Jan 20, 2020

In today's episode of Mailbox Monday we go over: can you lose more weight by being cold/hot, explain what high metabolism means, talk about how to put on weight the right way, and much more. Quotes: “Don’t limit your challenges, challenge your limits.”-josh“When you feel like quitting think about why you started.”- KG in the house Mailbox Monday Questions: What do you guys do between sets? What is your biggest tip to being successful as both a personal trainer and a youtuber/podcas...

143: How To Have More Energy & Be Less Tired During The Day (MUST LISTEN EPISODE) Jan 16, 2020

Today's episode is a MUST LISTEN EPISODE! Everyone deserves to be more energetic during their day, and if you are someone who get's tired during the halfway point of the day, this episode is for you! For those of you that have any questions, make sure to follow us on IG @ColossusFit and slide in our DM's for a chance to be featured! Thanks to all of you that have been consistently asking us questions for these episodes. Coaching: www.colossusfitness.com/OnlineCoaching Support the show

142: Mailbox Monday - Why Being Shredded Isn't Ideal, The Worst Personal Trainer Story & More Jan 13, 2020

In today's episode of Mailbox Monday we go over: why being shredded isn't ideal, the worst personal trainer story, cardio & muscle gain, & so much more. This is a jam packed episode with lots of great questions! Josh quote: "no one cares about what you did yesterday, it's about what you can do today" Kyle quote: "your fitness journey is a marathon, not a sprint" 1. Why do I feel so much worse and weak when I shred down? 2. What are some workout ideas for firefighters? 3....

141: 10 Fitness Habits To Make You Stronger, Healthier & Happier In 2020 (In 10 Minutes) Jan 09, 2020

In todays episode we go over 10 fitness habits that will make you stronger, healthier and happier in 2020. Do these following 10 things to really amplify your fitness successes this 2020. Thank you so much for listening to the Fit, Healthy and Happy podcast. Support the show and leave a review: https://podcasts.apple.com/us/podcast/fit-healthy-happy-podcast/id1433961166 Online coaching: https://www.colossusfitness.com/onlinecoaching Instagram: @ColossusFit 10 Things: Actually do som...

140: Mailbox Monday - When To Take Your Supplements, How Much Water To Drink, Dealing With Negativity In Your Fitness Journey & More Jan 06, 2020

In today's episode of Mailbox Monday we go over when to take your supplements, how to deal with negativity in your fitness journey, how to know when to use a spot, and so much more. Josh quote: "Be always at war with your vices, at peace with your neighbours, and let each year find you a better person." - Benjamin Franklin Kyle quote: “The grind doesn't know what day of the week it is. Time doesn’t take a day off” & “Sometimes you need to fall off the wagon to get back again” How do you...

139: The Best & Worst Fitness Advice You Will Ever Hear Jan 02, 2020

In today's episode we analyze the fitness advice given by others and why it is either amazing, or horrible advice. Hence, in today's episode we go over the best and worst fitness advice you will ever hear. For those of you that have any questions, make sure to follow us on IG @ColossusFit and slide in our DM's for a chance to be featured! Thanks to all of you that have been consistently asking us questions for these episodes. Coaching: www.colossusfitness.com/OnlineCoaching Support th...

138: Mailbox Monday - Breaking Through Plateaus, How To Get A Better Pump and Where To Learn More About Fitness? Dec 30, 2019

In today's episode of Mailbox Monday we go over Breaking Through Plateaus, How To Get A Better Pump and Where To Learn More About Fitness? Quotes: “Either you run the day, or the day runs you.” “Your body is your most priceless possession. Take care of it” - Jack Lalane Questions: I have a good weight in my reps and slow movement but I can’t feel in the muscle or the pump. I feel like I’m doing everything right but seem to be in a slump and making no progress. I track ...

137: Carbs or Fat, Which is Worse? Dec 26, 2019

In today's episode we go over carbs and fats and their roles in your diet. Which nutrient will help you succeed and which will hold you back. Facts: As long as you do not overindulge, there is nothing inherently harmful about carbohydrates. Eating less carbohydrate (especially processed carbs) can be helpful if it helps you eat healthier. But if cutting carbs makes you eat worse or feel worse, or you if can’t stick with the diet, you should consider other options. Low-fat diets are not inhe...

136: Mailbox Monday - Best New Years Resolutions, Tips For Managing During Holiday Parties & More Dec 23, 2019

Online coaching opportunity: www.colossusfitness.com/onlinecoaching In today's episode we go over the best new years resolutions, tips for managing during holiday parties, & more. Quotes: -Josh’s quote: “The quality of our life is directly proportional to the quality of our thoughts” -Avijeet Das -Kyle’s quote: “Success is never owned, it is rented. And the rent is due everyday” - JJ Watt Today's Questions: 1. Best new years resolutions? 2. Do you guy...

135: The Complete Guide To Workout Splits & Which Is Best For You Dec 19, 2019

In todays episode we go over a comprehensive guide to workout splits and give you the keys to finding out which workout split is best for you. $60 program: https://www.colossusfitness.com/shop/ Considerations when finding a routine: 1. Experience 2. Goals 3. Time 4. Rest and recovery needs For those of you that have any questions, make sure to follow us on IG @ColossusFit and slide in our DM's for a chance to be featured! Thanks to all of you that have been consistently askin...

134: Mailbox Monday - Truth About The Vegan Diet, Game Changers Documentary & Scummy Personal Trainers! Dec 16, 2019

Online coaching opportunity: www.colossusfitness.com/onlinecoaching In today's episode we go over the Truth About The Vegan Diet, Scummy Personal Trainers & Game Changers Documentary? Quotes: Albert Einstein: “The definition of insanity is doing the same thing over and over again and expecting a different result.” "No matter how many mistakes you make or how slow you progress, you are still way ahead of everyone who isn't trying." Today's Questions: What are your thoughts o...

133: Science Says You Should Be Eating This Much Protein Dec 12, 2019

Coaching opportunity: www.colossusfitness.com/onlinecoaching In today’s episode we go over how much protein you should be eating and all the considerations that go into your total daily protein intake. This is a topic that a lot of people find insanely confusing, and our goal with this episode is to break it down and make it as simple to understand as possible. Ultimate protein recommendation: Colossus Fitness: 0.8-1.2g (Trained athlete’s goal) Layne norton protein recommend...

132: Mailbox Monday - Are You Damaging Your Metabolism Dieting? Extra Skin Or Fat? & Why People Hate The Sumo Deadlift Dec 09, 2019

If you want to skip right to the Mailbox Monday Questions go to @18:30 Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching/ In today's Mailbox Monday we cover Are You Damaging Your Metabolism Dieting? Extra Skin Or Fat? & Why People Hate The Sumo Deadlift! Today's Quotes: Josh Quote: “You cannot dream yourself into a character; you must hammer and forge yourself one.” ―Henry David Thoreau Kyle quote: "So much of what self love has become on social med...

132: How Important Is Stretching Really? Dec 05, 2019

In todays episode we cover the topic of stretching. We answer the question to see if it's really worth it, dive into mobility drills you should be utilizing, and other recovery mechanisms such as trigger point. If you've ever asked yourself, "Do I really need to stretch?" then this podcast is for you. Hope you enjoy! Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching/ Support the show

131: Mailbox Monday - Can You Lose 60lbs in 4 Months With Keto & Intermittent Fasting, Hardest Muscle Groups To Grow & More Dec 02, 2019

In today's episode of Mailbox Monday we talk about the hardest muscle group to grow, how long to stick with a selection of exercises before switching them up, and then debate whether or not you can lose 60lbs in 4 months with keto and fasting. Stick around until the end of the episode to hear everything! For those of you that have any questions, make sure to follow us on IG @ColossusFit and slide in our DM's for a chance to be featured! Thanks to all of you that have been consistently asking...

130: Tips For Thanksgiving - Smart Tips To Enjoy Yourself And Stick to Your Goals Nov 28, 2019

In todays episode we cover some tips for Thanksgiving, how you can stick to your goals and still enjoy yourself. There are many different ways to do this and in this episode I aim to give you the instruments to succeed and really enjoy your Thankgiving! Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching/ Support the show

129: Mailbox Monday - Self Love IS Self Discipline, Knees In Front Of Your Toes When Squatting & Do You Need Pre-Workout? Nov 25, 2019

In today's episode of Mailbox Monday we cover how Self Love IS Self Discipline, Knees In Front Of Your Toes When Squatting & Do You Need Pre-Workout? For those of you that have any questions, make sure to follow us on IG @ColossusFit and slide in our DM's for a chance to be featured! Thanks to all of you that have been consistently asking us questions for these episodes. Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching/ Support the show and share your favorite epi...

128: Complete Guide To Fat Loss | 5 Ways To Lose Fat Faster Nov 21, 2019

In this episode we dive deep into the 5 fundamental things to consider when looking to lose extra fat. We highly recommend sharing this episode with anyone that you think could use these tips in their daily life. Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching/ Support the show

127: Mailbox Monday - The key Difference Between A Bodybuilding & Powerlifting Routine, How Training Should Change On A Diet & Staying Motivated When You Can't Workout Nov 18, 2019

In today's episode of Mailbox Monday we cover the key Difference Between A Bodybuilding & Powerlifting Routine, How Training Should Change On A Diet & Staying Motivated When You Can't Workout. For those of you that have any questions, make sure to follow us on IG @ColossusFit and slide in our DM's for a chance to be featured! Thanks to all of you that have been consistently asking us questions for these episodes. Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching...

126: 5 Things You’re Overthinking about the gym Nov 14, 2019

In today's episode we go over 5 Things You’re Definitely Overthinking about the gym. These are the most common things we have noticed people tend to overthink when they really shouldn't. Making muscle groups are fully rested How you look (When doing exercise, strong enough)How many days to go the gym Meal timing Doing the same exercises (Stop constantly switching it up)For those of you that have any questions, make sure to follow us on IG @ColossusFit and slide in our DM'...

125: Mailbox Monday - Solutions To Having Low Energy, Best Way to Reduce Muscle Soreness & Carbs vs. Fats Nov 11, 2019

In this episode of Mailbox Monday, we answer a few questions including: what to do if you have low energy, best way to reduce muscle soreness, and are carbs vs. fats better for you, & more For those of you that have any questions, make sure to follow us on IG @ColossusFit and slide in our DM's for a chance to be featured! Thanks to all of you that have been consistently asking us questions for these episodes. Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching/ ...

124: The Easy Way To Lose Fat (Explained) Nov 07, 2019

In todays episode we go into the easy way to lose fat, and provide more detail on efficient ways to get it done. Be sure to give it a listen because we cover easy and advanced strategies to optimize your fat loss. For those of you that have any questions, make sure to follow us on IG @ColossusFit and slide in our DM's for a chance to be featured! Thanks to all of you that have been consistently asking us questions for these episodes. Online Fitness Coaching: https://www.colossus...

123: Mailbox Monday - Is Working Out Or Dieting More Important For Fat Loss, Are Diet Drinks Ok, Multivitamins & How Many Scoops Of Protein Is Too Much? Nov 04, 2019

In today's episode we cover Is Working Out Or Dieting More Important For Fat Loss, Are Diet Drinks Ok, Multivitamins & How Many Scoops Of Protein Is Too Much? Shredded Strength Youtube Playlist (Colossus Fitness): https://www.youtube.com/watch?v=emfrQiNYj38&list=PL8OM5ZzYjzbDFoCMonLn_G6mx_LKg3NTJ Diet drink youtube video: https://www.youtube.com/watch?v=aukKMq5oR7U Top 5 Supplements youtube video: https://www.youtube.com/watch?v=T-F4QMnRZTw For those of you that hav...

122: How To Fall In Love With Working Out Again Oct 31, 2019

Happy Halloween all! In todays episode we learn tools you can lose to keep your workouts fun and exciting. For those of you that have any questions, make sure to follow us on IG @ColossusFit and slide in our DM's for a chance to be featured! Thanks to all of you that have been consistently asking us questions for these episodes. Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching/ Support the show

121: Mailbox Monday - Extreme Weight Loss Explained, Special Gift & Getting Started With Fitness Oct 28, 2019

In todays episode we have a super special gift for all of our listeners. We also go over how to get started with fitness, how to train the morbidly obese and how to lose weight in a healthy way. For those of you that have any questions, make sure to follow us on IG @ColossusFit and slide in our DM's for a chance to be featured! Thanks to all of you that have been consistently asking us questions for these episodes. Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching...

120: Six Types Of People Who Never Get Results In The Gym... Are You One Of Them? Oct 24, 2019

In todays episode we go over six types of people who will unfortunately never get results in the gym. You definitely don't want to be one of these six people. The good news is that for every excuse or person there is a simple solution so be sure to listen to find out how. Learn more about coaching: https://www.colossusfitness.com/onlinecoaching Submit a question for mailbox monday: www.colossusfitness.com/podcast Support the show

119: Mailbox Monday - Top Three Ab Exercises, Best Workout Split For Women & The 2 Hour Marathon Oct 21, 2019

In todays episode of Mailbox Monday we cover our Top Three Ab Exercises, Best Workout Split For Women & The 2 Hour Marathon. For those of you that have any questions, make sure to follow us on IG @ColossusFit and slide in our DM's for a chance to be featured! Thanks to all of you that have been consistently asking us questions for these episodes. Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching/ Support the show

118: 5 Of The Best Tips From Arnold Scwarzenegger Oct 17, 2019

Today we go over five of the best tips that are both proven in action and research from your boy, Arnold Scwarzenegger. Make sure to listen so you can implement these amazing tips from arguably the greatest bodybuilder of all time, Mr. Scwarzenegger. Thanks for listening and PLEASE LEAVE A REVIEW :). Support the show

117: Mailbox Monday - Dealing With Hidden Calories, How To Create A Successful Fitness Instagram & More Oct 14, 2019

In this episode of Mailbox Monday, we answer a few questions including: how do you create a successful fitness instagram, and how do you deal with hidden calories in sauces, etc? Down below you will find the timestamps for this podcast: ➢ Showcasing client success (0:10) ➢ What tips do you have to combat a hidden calories issue? For example, portion sizing with sauces, etc? (3:50) ➢ What is the best gym you have ever been to? (15:25) ➢ How to create a successful fitn...

116: Top 5 Tips For Dealing With Sugar Cravings In The Evenings Oct 10, 2019

In this episode, we talk to you about our top 5 tips to deal with sugar cravings, especially in the evening. We really hope that this episode offers a lot of value for you all and you can learn a thing or two. Here are the timestamps for the episode and the tips: (0:00) - Introduction 1. (2:55) - Ask yourself the consequence of the actions 2. (4:15) - Don't keep it in the house 3. (6:25) - Brush your teeth early on in the night 4. (8:05) - Have a satisfying & filling dinner 5. (10:00) - ...

115: Mailbox Monday - Tips For Fast Weight Loss, Keto For Tune Up Diets & Sumo Or Conventional Deadlift? Oct 07, 2019

In todays episode we discuss tips for fast weight loss, keto tor tune up diets & sumo or conventional deadlift and more! Every Monday we do a special "Mailbox Monday" episode where we answer the questions YOU submit! Todays Questions: Why do you look the same as you did 6 months ago?What are your current (physique goals) and how do you plan on achieving them?Sumo or conventional deadlifts? What are the benefits and drawbacks of both of them? Is keto a good thing to try for a ...

114: The Importance Of Strength Training & Why Everyone Should Be Doing It Oct 03, 2019

In this episode, we talk to you about the importance of strength training & why everyone should be doing it. We often find lots of people picking the cardio machines for 2 reasons... because they don't see the benefits of lifting weights, and also don't understand how to do it. We hope this episode can help you all out! If you enjoyed this episode, please share it with a friend and leave a review! Looking to take your journey to the next level? Sign up for coaching here...

113: Mailbox Monday - Tips To Build The Lower Chest, Changing The Order Of Exercises, Truth About Competing & More Sep 30, 2019

In this episode of Mailbox Monday, we answer a few questions including: what exercises can you do to build the lower chest, do competitions pay well & can you change the order of your workout if equipment is taken? Down below you will find the timestamps for this podcast: ➢ Showcasing client success (0:20) ➢ Quote of the week (3:55) ➢ 90 Day New Year Sale (6:50) ➢ How can you build the lower chest? (8:35) ➢ What is the worst youtube video you have ever made? (12:...

112: The Perfect Workout Structure For Ultimate Results Sep 26, 2019

In this episode, we talk to you about the perfect workout structure. We noticed a lot of people don't actually go about workouts with an effective approach. We hope this episode puts things into perspective for all of you and you can now take your gains to the next level! If you enjoyed this episode, please share it with a friend and leave a review! Looking to take your journey to the next level? Sign up for coaching here: https://www.colossusfitness.com/onlinecoaching/ Support t...

111: Mailbox Monday - Our Thoughts On "Dangerous Exercises", Best Ways To Improve Grip Strength, Increase Your Bench Press & More Sep 23, 2019

In this episode of Mailbox Monday, we answer a few questions including: What are your thoughts on so called “dangerous exercises”, what tips do you have to increase your bench press, what tips do you have to improve grip strength, & more? Down below you will find the timestamps for this podcast: ➢ Real talk with Colossus Fitness (0:00) ➢ Showcasing client success (1:05) ➢ What is a Grondino? (5:40) ➢ What are your thoughts on so called “dangerous exercises”. For ...

110: Habit Hacking - How To Master Your Habits For Success In Fitness & Life Sep 19, 2019

In today's episode we teach you how to become a master of your habits to lead to success in fitness and life. Habits are fundamental to the foundation of success because they can compound either in your favor, or against it. Want to submit a question for mailbox monday? www.colossusfitness.com/podcast Learn more about coaching: www.colossusfitness.com Youtube channel: www.youtube.com/colossusfitness Support the show

109: Mailbox Monday - How To Stop Making Excuses And Get Results Sep 16, 2019

In today's episode of Mailbox Monday we have some real talks. This is a special episode that everyone can benefit from and enjoy. We go over how to stop making excuses and get results. We cover topics like: -Not having access to a gym to get in shape -Not having enough money -Not having enough time and how to overcome all of these common problems. Enjoy! Support the show

108: Simple Tricks To Burn More Calories Throughout The Day Sep 12, 2019

Today we teach you six unique tricks to burn more calories during your day and become an overall happier, fitter and healthier version of yourself. Learn about online coaching: www.colossusfitness.com Youtube channel: www.youtube.com/colossusfitness Ask a question for Mailbox Monday: https://www.colossusfitness.com/podcast Support the show

107: Mailbox Monday - Final Steps To A Beach Body, Progressing As A Runner & The Muscle You’re Forgetting To Train Sep 09, 2019

Welcome to today’s episode of Mailbox Monday! This episode is packed with some amazing questions. 1. Best exercises for Rear Delt development and how to grow your rear belts 2. What tips do you have for someone who has been preparing a 'beach body' for the last few months and is approaching the target date 3. How to progress as a runner and someone who has lost over 100lbs Learn more about Online Coaching at www.colossusfitness.com and be sure to leave a review if you love the Fit, Health...

106: Mailbox Monday - Tips For Getting Your Intensity & Pumps Back, Accuracy Of Nutrition Calculators, Apple Watches, & More Sep 02, 2019

In this episode of Mailbox Monday, we answer a few questions including: what are some tips you have for getting back into the gym and crushing it, how accurate are nutrition calculators & apple watches, and so much more! Down below you will find the timestamps for this podcast: ➢ Real talk with Colossus Fitness (0:00) ➢ Showcasing client success (1:30) ➢ How accurate are nutrition calculators and tools? (5:41) ➢ How much protei...

105: 8 Things We Wish We Knew Before We Started Lifting | Part 2 Aug 29, 2019

In this episode, we talk to you about 8 things we wish we knew before we started lifting. This is an extension of a previous episode, and if you want to check it out before listening to this, head over to episode 69 and give it a listen! If you enjoyed this episode, please share it with a friend and leave a review! Looking to take your journey to the next level? Sign up for coaching here: https://www.colossusfitness.com/onlinecoaching/ Support the show

104: Mailbox Monday - Tips To Improve Breathing Technique & Advice For Picky Eaters Aug 26, 2019

In this episode of Mailbox Monday, we decide to switch it up a bit. We engage in a bit of fun banter, and decide to turn this Monday episode into a more exciting episode talking about what is also on our mind, on top of answering all these amazing questions. We answered a few questions including: how would you improve breathing during an exercise and what advice would you give to a picky eater? Down below you will find the timestamps for this podcast: ➢ Real talk with Colossus Fitness (0:0...

103: 5 Tips To Accelerate Your Transformation Aug 22, 2019

In this episode, we give you 5 tangible tips on how to accelerate your transformation. These are things you can instantly apply and take into consideration for your journey. If you enjoyed this episode, please share it with a friend and leave a review! Looking to take your journey to the next level? Sign up for coaching here: https://www.colossusfitness.com/onlinecoaching/ Support the show

102: 5 Easy Fitness Tips For The Busy Student Or Worker Ft. @WilkinsonTraining Aug 20, 2019

Students don't have it easy managing their studies, health, nutrition and lifestyle. In this episode my brother from instagram @WilkinsonTraining shares five of his tips that he uses to hold himself and others accountable to the three pillars of fitness even with a busy schedule. Be sure to check him out at: https://www.instagram.com/wilkinsontraining/ Ask a question for mailbox Monday? https://www.colossusfitness.com/podcast Learn more about online coaching: https://www.colossusfitness.com/...

101: Mailbox Monday - Top Exercises For Growing Glutes, How To Know How Much To Eat & Much More Aug 19, 2019

In this episode of Mailbox Monday, we answered a ton of questions including: what are your favourite glute building exercises and how do you know how much to eat to increase glute size? Down below you will find the timestamps for this podcast: ➢ Housekeeping (0:00) ➢ How long do you rest in between sets of heavy lifting exercises such as squats, deadlifts, and bench press? (1:45) ➢ What is your favourite calf exercise? (4:58) ➢ Is it worth it to find a training partner in the gym? (8:3...

100th Episode Special | What We've Learned & Growth Talk Aug 15, 2019

Thanks for joining us for episode 100 of The Fit, Healthy & Happy Podcast. If you want to keep up with our podcasts, subscribe in iTunes ind never miss an episode! Remember, please send us a question if you’d like us to answer it on mailbox Monday. We’re excited to have you with us as we journey to the 200th! Looking to take your journey to the next level? Sign up for coaching here: https://www.colossusfitness.com/onlinecoaching/ Support the show

Mailbox Monday - Can You Build Muscle On A Calorie Deficit? Life Lessons From Fitness & More Aug 12, 2019

In this episode of Mailbox Monday, we answered a ton of questions including: can you build muscle on a calorie deficit and what is one life lesson you have learned from fitness? Down below you will find the timestamps for this podcast: ➢ Gratitude (0:00) ➢ Can you build muscle on a calorie deficit if your protein levels are still high, or at least hold onto it? (2:45) ➢ I know I shouldn't eat late at night, what are some foods to help recover from the workout that is light enough? (6:40) ➢ D...

98: How To Finally Get Rid Of Your Love Handles Aug 08, 2019

In this episode, we give you tangible tips on how to get rid of your love handles. This is a question we are asked daily, so we figured we would answer it here and give you our top steps to get rid of them. If you enjoyed this episode, please share it with a friend and leave a review! Looking to take your journey to the next level? Sign up for coaching here: https://www.colossusfitness.com/onlinecoaching/ Support the show

97: Mailbox Monday - How To Deal With Back Pain, Tips To Keep Tight On The Bench Press & More Aug 05, 2019

In this episode of Mailbox Monday, we answered a ton of questions including: how do you deal with back pain & what are some tips you have to keep tight on the bench press? Down below you will find the timestamps for this podcast: ➢ Housekeeping (0:00) ➢ How do you keep shoulders retracted on the bench for flat presses? (1:30) ➢ What do you think of BFR Bands and blood flow restriction training for arms? (3:35) ➢ I have been lifting for 2 months now, an randomly get back pain. Any advice ...

96: The Top 10 Fitness Fads Of All Time Aug 01, 2019

In this episode, we talk to you about 10 fitness fads that have come and gone in the past. Some of them we have tried out, heard about, etc and we just go over our thoughts. If you enjoyed this episode, please share it with a friend and leave a review! Looking to take your journey to the next level? Sign up for coaching here: https://www.colossusfitness.com/onlinecoaching/ Support the show

95: Mailbox Monday - Caffeine 101 | Are Energy Drinks Bad For You? Best Ingredients For A Pre Workout & More Jul 29, 2019

In this episode of Mailbox Monday, we answered a ton of questions that relate to caffeine. Some questions include: are energy drinks bad for you, and what are the best ingredients for a pre workout? Down below you will find the timestamps for this podcast: ➢ What is the ideal amount of caffeine for athletic performance? (0:58) ➢ What are some of the best ingredients for a pre workout? (3:15) ➢ What are some side effects to caffeine? (8:30) ➢ Do you like energy drinks as pre worko...

94: Debunking 5 Ridiculous Nutrition Myths That Everyone Believes Jul 25, 2019

In this episode, we talk to you about 5 ridiculous nutrition myths that everyone seems to believe. These are commonly heard, and needed to be debunked so you no longer have to stress about making these eating decisions. If you enjoyed this episode, please share it with a friend and leave a review! Looking to take your journey to the next level? Sign up for coaching here: https://www.colossusfitness.com/onlinecoaching/ Nutrition Pyramid Of Importance Blog: https://www.colossusfitness.c...

93: Mailbox Monday - How To Set S.M.A.R.T Fitness Goals & Importance Of Visualization While Lifting Jul 22, 2019

In this episode of Mailbox Monday, we answered a ton of questions that we received via Instagram DM & e-mail. Some of the questions include: How do you set S.M.A.R.T. fitness goals for fitness & are you into the concept of visualization while lifting? Down below you will find the timestamps for this podcast: ➢ Will I get fat from drinking Starbucks? (0:50) ➢ Do you have any experience dealing with exercise nausea? (5:12) ➢ How do you set S.M.A.R.T (smart, measurable, attainable, rele...

92: 3 Tips If You Struggle With Logging Calories & Macros Jul 18, 2019

In this episode, we give you 3 of our top tips if you happen to struggle with logging. We are strong believers in logging your food intake to reach your goals no matter what they are. Gaining muscle, Losing weight/fat, etc, you will see benefits from logging! These tips are super important if you happen to struggle with this mentally, or can't seem to establish the actual habit of tracking. If you enjoyed this episode, please share it with a friend and leave a review! Looking to take ...

91: Mailbox Monday - The Reason We Left Our Supplement Sponsor EHPlabs Jul 15, 2019

In this episode of Mailbox Monday, we answered a ton of questions that we received via Instagram DM & e-mail. Some of the questions include: are you still sponsored by EHPlabs & should you do a specific type of workout routine for a specific type of diet? Down below you will find the timestamps for this podcast: ➢ Do you prefer training fired up and throwing heavier weight around or collected and feeling out each movement? (0:45) ➢ Is there a vast difference in bulking and cutting vs...

90: Does Soreness Mean Your Muscles Are Growing? Jul 11, 2019

In this episode, we talk to you about out thoughts on the correlation between muscle growth, and soreness. This is a super important episode, as we are basically asked about this every single day. If you enjoyed this episode, please share it with a friend and leave a review! Looking to take your journey to the next level? Sign up for coaching here: https://www.colossusfitness.com/onlinecoaching/ Support the show

89: Mailbox Monday - Supplemented Protein Sources Vs. Whole Foods, Fad Fitness Trends & Much More Jul 08, 2019

In this episode of Mailbox Monday, we answered a ton of questions that we received via Instagram DM & e-mail. Some of the questions include: is it okay to get a bunch of protein from supplemented sources and have you ever heard of people becoming nauseous from taking protein powder? Down below you will find the timestamps for this podcast: ➢ Real talk with Colossus Fitness (0:00) ➢ Where is the Colossus Fitness merch that I can purchase? (1:45) ➢ Do you love to win, or hate to lose? (6:2...

88: How To Instantly Look More In Shape Jul 04, 2019

In this episode, we talk to you about 5 different ways you can instantly look more in shape. These are things you can instantly incorporate into your day to feel more confident and look even more fit than you already are! If you enjoyed this episode, please share it with a friend and leave a review! Looking to take your journey to the next level? Sign up for coaching here: https://www.colossusfitness.com/onlinecoaching/ Support the show

87: Mailbox Monday - Tips To Gain Strength On A Caloric Deficit & Building Up Knowledge In Fitness Jul 01, 2019

In this episode of Mailbox Monday, we answered a ton of questions that we received via Instagram DM & e-mail. Some of the questions include: is it harder to gets stronger while being on a caloric deficit, and how did you go about acquiring the knowledge you have now in fitness? Down below you will find the timestamps for this podcast: ➢On a caloric deficit, is it harder to get stronger as less food is being consumed? (0:58) ➢ In terms of building up your fitness knowledge, how did ...

86: 5 Ways To Level Up Your Fitness Game Jun 27, 2019

In this episode, we talk to you about 5 different ways you can take your fitness journey to the next level. This are things you can apply immediately and can be done at any level! If you enjoyed this episode, please share it with a friend and leave a review! Looking to take your journey to the next level? Sign up for coaching here: https://www.colossusfitness.com/onlinecoaching/ Support the show

85: Mailbox Monday - High Intensity Interval Training Vs. Steady State Cardio & Is 30 Minutes Enough Each Day To Workout? Jun 24, 2019

In this episode of Mailbox Monday, we answered a ton of questions that we received via Instagram DM & e-mail. Some of the questions include: Is high-intensity interval training better than regular low-intensity steady state cardio & is 30 minutes enough each day to workout? Down below you will find the timestamps for this podcast: ➢ Is high-intensity interval training better than regular low-intensity steady state cardio? (1:35) ➢ When are you going to get your dream car? (8:40) ➢ Ho...

84: 5 Signs You're Improving On Your Fitness Journey Jun 20, 2019

In this episode, we talk to you about our top 5 factors to notice that you are improving in the gym. This will go much beyond the typical scale drop/increase, measurements, and progress photos. This is super informative for every single one of you to listen to, especially if you're just starting out at the gym! If you enjoyed this episode, please share it with a friend and leave a review! Looking to take your journey to the next level? Sign up for coaching here: https://www.colossusfitness.c...

83: Mailbox Monday - Creating A Calorie Deficit & Should You Workout At Night Or The Morning? Jun 17, 2019

In this episode of Mailbox Monday, we answered a ton of questions that we received via Instagram DM & e-mail. Some of the questions include: how much should I lower my calories to put myself in a deficit and should I workout at night or morning for best results? Down below you will find the timestamps for this podcast: ➢ If I know my maintenance calories and macros, how much should I lower them to put myself in a deficit? (0:30) ➢I work out from home and only 110lbs total, any deadlift v...

82: 3 Most Underrated Leg Exercises Jun 13, 2019

In this episode, we share with you the top 3 underrated leg exercises that you should be doing. These exercises are fantastic, and if you've been training for a while now, you need to take a serious look at your leg training routine and add these in! If you enjoyed this episode, please share it with a friend and leave a review! Looking to take your journey to the next level? Sign up for coaching here: https://www.colossusfitness.com/onlinecoaching/ Support the show

81: Mailbox Monday - Best & Worst Money We've Spent On Health And Fitness Jun 03, 2019

In this episode of Mailbox Monday, we answered a ton of questions that we received via Instagram DM & e-mail. Some of the questions include: what is the best & worst money you've spent on health and fitness? Down below you will find the timestamps for this podcast: ➢ Real talks with Colossus Fitness (0:00) ➢What is the best money you've spent over the years for health fitness? (2:10) ➢Would you invest in a home gym? (8:15) ➢What is the worst money you've spent in fitness and he...

80: Top 5 Tips To Grow Your Arms May 30, 2019

In this episode, we give you all 5 tangible tips to grow your arms. If you enjoyed this episode, please share it with a friend and leave a review! Looking to take your journey to the next level? Sign up for coaching here: https://www.colossusfitness.com/onlinecoaching/ Support the show

79: Mailbox Monday - How To Work Around A Muscle Weakness & Imbalance, Go-To Quick Snacks & More May 27, 2019

In this episode of Mailbox Monday, we answered a ton of questions that we received via Instagram DM & e-mail. Some of the questions include: how to work around a muscle weakness/imbalance, go-to quick snacks and much more! Down below you will find the timestamps for this podcast: ➢ Housekeeping (0:00) ➢ What do you do on days you're not feeling it in the gym? (1:50) ➢ How can I work around my tricep imbalance? Strength and size? (6:20) ➢ How to not ruin your diet on the weekend? (8:35) ➢...

78: Healthy Food Is NOT Too Expensive- Why You Should Invest In Your Health May 23, 2019

In this episode, we talk to you about why we believe healthy food is not too expensive. We give tons of examples and give you tips on why you should invest in your health, how to pick the right foods to eat for a budget, and so much more! If you enjoyed this episode, please share it with a friend and leave a review! Looking to take your journey to the next level? Sign up for coaching here: https://www.colossusfitness.com/onlinecoaching/ Support the show

77: Mailbox Monday - Best Time To Cut, Bulk And Maintain & Warming Up Before Big Lifts May 20, 2019

In this episode of Mailbox Monday, we answered a ton of questions that we received via Instagram DM & e-mail. Some of the questions include: when is the best time to cut, bulk and maintain & how do you warm-up before heavy lifts? Down below you will find the timestamps for this podcast: ➢ Housekeeping (0:00) ➢ Claim your FREE one week program. E-mail Contact@colossusfitness.com (1:05) ➢Is it a good idea to perform the same routine with different weights and explosiveness? (4:30...

76: How To Get The Most Out Of Your Diet May 16, 2019

In this episode, we give you a bunch of tangible tips to get the most out of your diet and actually succeed in a dieting phase. If you enjoyed this episode, please share it with a friend and leave a review! Looking to take your journey to the next level? Sign up for coaching here: https://www.colossusfitness.com/onlinecoaching/ Support the show

75: Mailbox Monday - How To Get Rid Of Stubborn Lower Stomach Body Fat & How Long To See Results? May 13, 2019

In this episode of Mailbox Monday, we answered some of the most commonly asked questions that we always have clients, subscribers, listeners, etc asking us. Some of the questions we address are: how do you get rid of stubborn lower stomach body fat & how long does it take until you see results? Down below you will find the timestamps for this podcast: ➢ Online Coaching Sale (0:45) ➢ How do you get rid of stubborn lower stomach body fat? (2:58) ➢ Is it okay to eat right before bed? (8:04)...

74: Should You Workout When You're Sick? + Tips For Dealing With Sickness May 09, 2019

In this episode, we talk to you about whether or not you should lift when you're sick, tips on how to get over sickness and back into the gym and so much more! If you enjoyed this episode, please share it with a friend and leave a review! Looking to take your journey to the next level? Sign up for coaching here: https://www.colossusfitness.com/onlinecoaching/ Support the show

73: Mailbox Monday - Best Exercises For Beginners To Perform & Tips For Hardgainers May 06, 2019

In this episode of Mailbox Monday, we address a number of questions you have all asked us through Instagram (@ColossusFit). Some of the questions we address are: What exercises do you think are the best for a beginner to perform in the gym & what tips do you have for hard gainers to grow? Down below you will find the timestamps for this podcast: ➢Real talks with Colossus Fitness (0:00) ➢What exercises do you think are the best for a beginner to perform in the gym? (1:20) ➢What tips do yo...

72: Top Ways To Improve Confidence In The Gym May 02, 2019

In this episode, we give you our biggest tips to improve confidence in the gym. These tips are crucial to begin implementing if you find yourself wandering around the gym without much direction or confidence. If you enjoyed this episode, please share it with a friend and leave a review! Looking to take your journey to the next level? Sign up for coaching here: https://www.colossusfitness.com/onlinecoaching/ Support the show

71: Mailbox Monday - How To Mimimize Muscle Loss When You Can't Lift & Why You Shouldn't Chase The Pump Apr 29, 2019

In this episode of Mailbox Monday, we address a number of questions you have all asked us through Instagram (@ColossusFit). Some of the questions we address are: what are ways to minimize muscle loss when you can't lift, and what's your personal definition of being fit? Down below you will find the timestamps for this podcast: ➢Real talks with Colossus Fitness (0:05) ➢What type of numbers are good enough to compete in powerlifting? (3:25) ➢Do you have ay desire to do more 10,000 calorie chal...

70: 5 Tips To Create A Solid Workout Routine Apr 25, 2019

In this episode, we give you 5 of our biggest tips to create a solid, long-term workout routine. A lot of people seem to do random exercises and random machines without an actual plan of attack, so we hope this can help all of you out. Timestamps: 0.5. Before you warm up your body, warm up your mind. (6:12) 1. Do a proper warm-up (1:03) 2. Start with compounds (3:02) 3. Understand volume - set/rep schemes etc for best results (8:50) 3.5. Not all volume is created equa...

69: 8 Things We Wish We Knew Before We Started Lifting Apr 18, 2019

In this episode, we talk to you about 8 different things that we wish we knew about fitness before we started lifting. It's been a long journey with lots of trial and error, and our goal is to save all of you as much time and frustration as possible. If you enjoyed this episode, please share it with a friend and leave a review! Looking to take your journey to the next level? Sign up for coaching here: https://www.colossusfitness.com/onlinecoaching/ Support the show

68: Mailbox Monday - Thoughts on Intermittent Fasting, Using BMI As A Weight Loss Tool & More Apr 15, 2019

In this episode of Mailbox Monday, we address a number of questions you have all asked us through Instagram (@ColossusFit). Some of the questions we address are: what are your thoughts on intermittent fasting & should you use BMI as an indicator for weight loss tool? Down below you will find the timestamps for this podcast: ➢What workout do you guys start the week with? (0:25) ➢What are your thoughts on intermittent fasting? (1:25) ➢Do you incorporate heart rate training into your traini...

67: How To Succeed In The Fitness Industry & Make Money Online Apr 11, 2019

In this episode, we talk to you about all the different ways to succeed as a brand in the fitness industry. We talk about all the different ways to make money, how to get a sponsorship, and so much more. If you enjoyed this episode, please share it with a friend and leave a review! Looking to take your journey to the next level? Sign up for coaching here: https://www.colossusfitness.com/onlinecoaching/ Support the show

66: Mailbox Monday - Honest Thoughts On Fat Burners, Testosterone Boosters & Why You Should Weigh In More Consistently Apr 08, 2019

In this episode of Mailbox Monday, we address a number of questions you have all asked us through Instagram (@ColossusFit). Some of the questions we address are: what are your honest thoughts on fat burners, testosterone boosters and why should you weigh in more consistently? Down below you will find the timestamps for this podcast: ➢How do you feel about coffee? Is it okay to have before training? (0:45) ➢Is coffee healthy for you? (1:35) ➢What is the best pre-workout meal before a li...

65: Colin Dewaay - Dealing with Gluten Intolerance, Importance Of Diet Breaks & More Apr 04, 2019

In this episode, we interview Colin Dewaay. Colin Dewaay is a successful online fitness coach and powerlifter that has transformed the lives of countless people. There is a ton to learn from this episode, so be sure to give it a listen and check out Colin on his media. Time stamps: ➢Introduction (0:00) ➢Who is Colin dewaay (1:08) ➢What got you into lifting? (2:18) ➢Let's hear about your prep for your first physique competition (5:00) ➢How many weeks for your prep? (6:58) ➢W...

64: Mailbox Monday - Is Calories In Vs. Calories Out A Myth & Is Keto The best Way To Lose Weight? Apr 01, 2019

In this episode of Mailbox Monday, we address a number of questions you have all asked us through Instagram (@ColossusFit). Some of the questions we address are: Is Calories In Vs. Calories Out A Myth & Is Keto The best Way To Lose Weight? Down below you will find the timestamps for this podcast: ➢Real talks with Colossus Fitness (0:00) ➢How was your first experience getting in a car accident? (2:14) ➢How do you fall in love with fitness if you hit a road block? (6:22) ➢Will running 3 ti...

63: Mailbox Monday - Alcohol and Fitness, Warming Up For One Rep Maxes & Much More Mar 25, 2019

In this episode of Mailbox Monday, we address a number of questions you have all asked us through Instagram (@ColossusFit). Some of the questions we address are: can I still drink while on my fitness journey, and what is the best way to warm up for 1 rep maxes or personal records? Down below you will find the timestamps for this podcast ➢Real talks with Colossus Fitness (0:24) ➢If I have ankle mobility restrictions, should I be using squat shoes? (5:54) ➢What did your training split look lik...

62: How To Create Long-Term, Sustainable Fitness Progress Mar 21, 2019

In this episode, we share 5 tangible tips you can apply to your life to create long-term, sustainable fitness progress. We find that far too many people set short-term goals and aren't thinking long term with their training regimen and diets, so we hope this will help you all realize the importance of creating long-term fitness success. Timestamps: ➢Why thinking long term is super important. (0:00) ➢1. Think with the end in mind. (1:07) ➢2. Start with your health, then focus on l...

61: Anabolic Aliens - Benefits of Home Workouts, CBD Oil & Weirdest Fitness Questions Mar 19, 2019

In this episode, we interview Mike Rosa From Anabolic Aliens. Anabolic Aliens is a success youtube channel with over half a million subs. There is a ton to be learned from this episode, so be sure to give it a listen and check out Mike on his media. Down below you will find the timestamps for all the questions answered in this podcast: ➢Introduction (0:00) ➢About Mike Rosa from Anabolic Aliens (0:45) ➢What niche do you focus on currently? (1:15) ➢What's one of the biggest things ...

60: Mailbox Monday - Will Bootcamp Tone & Strengthen My Muscles? Tips For A Proper Sleep Routine Mar 18, 2019

In this episode of Mailbox Monday, we address a number of questions you have all asked us through Instagram (@ColossusFit). Some of the questions we address are: will a boot camp tone and strengthen my muscles & tips for a proper sleep routine? Down below you will find the timestamps for all the questions answered in this podcast: ➢why we don't believe in drastic routine or introduction phase to fitness (0:40) ➢will a boot camp tone and strengthen my muscles? (2:15) ➢the funn...

59: Can't Lose Weight? This Is Why! Mar 14, 2019

In this episode, we talk to you about why you are struggling to lose weight. We get asked this too often, and actually used a friend's example to explain our viewpoint and give you 5 tangible steps to apply right away. If it helped you in any way at all, please share it with a friend and leave a review! Looking to take your journey to the next level? Sign up for coaching here: https://www.colossusfitness.com/onlinecoaching/ Support the show

58: Mailbox Monday - Thoughts On Vegan Vs. Meat Intake & Wearing Gloves While Lifting Mar 11, 2019

In this episode of Mailbox Monday, we address a number of questions you have all asked us through Instagram (@ColossusFit). Some of the questions we address are: what are your thoughts on vegan vs. meat intake & thoughts on wearing gloves while lifting? A couple more questions we address in this episode are: -Where did your brand name Colossus Fitness come from? -What is your favourite shoulder exercise? -What's one movement you wish you could do better? -What's y...

57: Exercise Machines Vs. Free Weights - Which Should You Use And Why? Mar 07, 2019

In this episode, we talk to you about the benefits of exercise machines vs. free weights. Which ones should you be using and why? This topic seems to be extremely controversial so sit back and enjoy the episode! If it helped you in any way at all, please share it with a friend and leave a review! Looking to take your journey to the next level? Sign up for coaching here: https://www.colossusfitness.com/onlinecoaching/ Support the show

56: Mailbox Monday - Tips For Controlling Cravings & Top 3 Muscle Building Chest Exercises Mar 04, 2019

In this episode of Mailbox Monday, we address a number of questions you have all asked us through Instagram (@ColossusFit). Some of the questions we address are: tips for controlling cravings and our top 3 muscle building chest exercises. A couple more questions we address in this episode are: -Should you drink coffee if you don't already? -Tips for competing in your first powerlifting meet? -How can you train for a marathon and lift super heavy at the same time? For those ...

55: 5 Misconceptions Of Weight Loss Feb 28, 2019

In this episode, we give you 5 talk to you about 5 misconceptions that we commonly hear about weight loss. If your goal is to lose weight, you need to stop believing these 5 things that we go over in this podcast. If it helped you in any way at all, please share it with a friend and leave a review! Looking to take your journey to the next level? Sign up for coaching here: https://www.colossusfitness.com/onlinecoaching/ Support the show

54: Mailbox Monday - How To Come Back To Training From An Injury Or Surgery Feb 25, 2019

In this episode of Mailbox Monday, we address a number of questions you have all asked us through Instagram (@ColossusFit). One of the questions we spend time on is how to come back from an injury or surgery. A couple more questions we address in this episode are: -How to learn leg drive on the bench press -Are you still loving the purple monster? -Is being outgoing an important part of being a personal trainer? -Favourite go to meal to take with you when you don't have muc...

53: 5 Tips To Stay On Track While on Vacation Feb 21, 2019

We recently went on vacation to Miami for a Business conference and came up with 5 tips that would be applicable to all of you while going on vacation. If you're someone that has worked super hard leading up to a vacation, the last time we're sure you want is to waste away your gains and come back feeling poorly about yourself. In this episode, we give you 5 actionable tips to can consider to stay on track while going on your next trip or vacation! If it helped you in any way at all, please...

52: Mailbox Monday - Best Advice For People Over 40 & Thoughts on Calisthenics & Crossfit Feb 18, 2019

In this episode of Mailbox Monday, we address a number of questions you have all asked us through Instagram (@ColossusFit) & e-mail comment section. Some of the questions include: what is your best advice for people over 40 and what are your thoughts on calisthenics and crossfit? Another question we address in this episode is: -Will I see great results from an at home workout like I would at the gym? -What are your thoughts on time under tension? For t...

51: 10x Growth Conference Recap - Lessons Learned Feb 14, 2019

We recently flew out to Miami for a business and growth conference and in this podcast we give you all a full re-cap of the exercise. Here at Fit, Healthy, & Happy podcast we aren’t just a couple of meatheads that are all about lifting weights. We’re absolutely huge on personal growth and self-development. We make sure to dedicate a couple of hours every day to become more knowledgeable in fitness, business, and other areas of life that will help our business grow. 🙌 . We began reading p...

50: Mailbox Monday - Tips For Hardgainers & High Protein Food Options Feb 11, 2019

In this episode of Mailbox Monday, we address a number of questions you have all asked us through Instagram (@ColossusFit) & our youtube comment section. Some of the questions include: What are some high protein food options and tips for hardgainers. Another question we address in this episode is: -do you guys speak any other languages? -do you have to track veggies when you're tracking calories and macros? -how does online coaching work? ...

49: Exercise Is Not Enough Feb 07, 2019

In this podcast episode we talk about how exercise is not enough to reach your goals. Oftentimes, we find majority of people looking to lose weight, gain muscle, just focusing on exercise and not nutrition. This is a very serious topic and a ton of people could learn from it and make better progress by implementing these simple principles. Please leave a review and share this podcast with a friend or two! Online Coaching: https://www.colossusfitness.com/onlinecoaching/ Support th...

48: Mailbox Monday - Favourite Low Calorie Nutrient Dense Foods & Fats vs. Carbs Feb 04, 2019

In this episode of Mailbox Monday, we address a number of questions you have all asked us through Instagram (@ColossusFit) & our youtube comment section. Some of the questions include: What are your favourite low calorie nutrient dense foods & are fats and carbs interchangeable? Another question we address in this episode is: -what do you do when you're out of calories for the day and on a strict cut for the competition? For those of you that have any questions, make sure to f...

47: Top 15 Macro Hacks to Lose Weight Fast Jan 31, 2019

For anyone that struggles with weight loss, you're more than in a caloric surplus which means you're eating more than you're burning each day. In this podcast we give you 15 of our top tips to help lower your caloric intake and speed up your weight loss process. These can also be utilized for those looking to gain muscle as they are important to keep in mind for our general health. Please leave a review and share this podcast with a friend or two! Online Coaching: https://www....

46: Mailbox Monday - How To Know If You Are Overtraining & Should You Stretch Before A Workout? Jan 28, 2019

In this episode of Mailbox Monday, we address a number of questions you have all asked us through Instagram (@ColossusFit) & our youtube comment section. Some of the questions include: How to know if you are over training & should you stretch before a workout? A few more questions that we address are listed below: -How do you determine what is a reasonable personal record lift for compound movements? -What's better for muscle gain, hammer curls or regular bicep curls? -Do you t...

45: How To Increase Your Intensity In The Gym Jan 24, 2019

In this episode we talk to you all about different ways to increase your intensity in the gym. There's no better feeling than going into the gym all fire up and leaving like it was your best workout ever. Please leave a review and share this with a friend or two! Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching/ Support the show

44: Mailbox Monday - #1 Fitness Secret to Succeed & Is It Okay To Take Rest Days? Jan 21, 2019

In this episode of Mailbox Monday, we address a number of questions you have all asked us through Instagram (@ColossusFit) & our youtube comment section. Some of the questions include: how to get jacked and shredded as well as is it okay to take rest days? A few more questions that we address are listed below: -What are some pros and cons to bro split vs. push/pull/legs? -Should you do both flat and incline bench presses in the same workout? -Can you mix stimulant and non stimulant...

43: How To Know What Body Fat Percentage You Are & Tips For Measuring Body Fat Jan 17, 2019

This is an extremely important podcast that we believe every person needs to hear. We address the topic of measuring body fat, talk about how a large amount of body fat measurements are inaccurate and so much more. Please make sure to share this episode with a friend that needs to hear this! Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching/ Support the show

42: Mailbox Monday - Losing Stubborn Stomach Fat & How to Increase Your Bench Press Jan 14, 2019

In this episode of Mailbox Monday, we address a number of questions you have all asked us through Instagram (@ColossusFit) & our youtube comment section. Some of the questions include: how to lose that last bit of stomach fat and how to increase your bench press. A few more questions that we address are listed below: -What are some easy cues to remember for each lift? (Squat, DL, Bench) -For people that have new years fitness goals.. tips to keep the momentum going all year round a...

41: Why Flexible Dieting Works Jan 10, 2019

How great would it be if you could eat the foods you enjoy while making progress? In this podcast, we talk to you about how to get to the next level of your fitness journey using a strategy called flexible dieting. We have been utilizing flexible dieting for years now and seen great progress with ourselves and all of our clients. It's more fun than a regular diet, and without a doubt the most sustainable way to approach dieting. Please share it with a friend to help them understand the...

40: Mailbox Monday - How To Get Out Of A Slump Jan 07, 2019

This Mailbox Monday was a bit of a shorter episode, but we address an important topic that we guarantee a ton of you can learn something from. Whether it's fitness, business, family, etc related, these tips will help you when you feel like you're in a slump. Online Fitness Coaching: https://www.colossusfitness.com/onlinecoaching/ Support the show

39: Best Type Of Cardio - HIIT Vs. LISS Jan 03, 2019

In this episode we tackle a topic that can sometimes be super confusing. We get asked about this very often so we felt the need to address the topic of best type of cardio in more detail. We hope this helps you make up your mind as to which type of cardio you should be doing. Online Coaching: https://www.colossusfitness.com/onlinecoaching/ Support the show

38: Mailbox Monday - 2018 Most Commonly Asked Fitness Questions Dec 31, 2018

In this episode, we address the questions we have been most commonly asked throughout the year. Down below are all of the questions answered: -How much protein should I have to lose weight/gain muscle? -To get my abs to show, should I train abs everyday? -What can I eat to get more protein in my diet without using protein powder? -When should I start to wear a lifting belt? -How much cardio should I do to lose weight? -Do you offer meal plans with your online coaching? -Does sugar make...

37: How To Measure Progress Dec 27, 2018

In this episode we talk to you all about the different ways to measure progress. Lots of people unfortunately spend time in the gym not making progress, or not realizing that they're making progress. This episode is extremely important, so please listen carefully and share with a friend! Online Coaching: https://www.colossusfitness.com/onlinecoaching/ Support the show

36: Mailbox Monday - Top Strength and Physique Glute Exercises Dec 24, 2018

In this episode we take on a number of questions that you guys sent us through e-mail, youtube, and Instagram. We share with you our favourite glute focused exercises as well as our New Year resolutions. We also tackle a few more topics which you can find down below: -Is creatine a steroid? -Is it okay that I'm holding onto the treadmill while doing an incline walk? -Should I sign up for your coaching now or in the New Year? -and more! If you need any extra assistance reaching your fitness go...

35: 5 Tips To Actually Achieve Your New Years Resolution Dec 20, 2018

The New Year is coming up and we want each and every one of you to achieve your fitness goals. In this podcast we give you our top 5 tips to get started and reach all of your goals. If you're an action taker and ready to sign up for online coaching, you can do so here: https://www.colossusfitness.com/onlinecoaching/ Support the show

34: Mailbox Monday - When To Deload & Tips to Improve Mind Muscle Connection Dec 17, 2018

In this episode we take on a number of questions that you guys sent us through Facebook, Snapchat and Instagram. We talk to you all about how to improve mind muscle connection and also how to know when to deload from your workout routine. We also tackle a few more topics which you can find down below: -how to balance being an athlete and lifting weights -additional exercises for calves and hamstrings If you need any extra assistance reaching your fitness goals, hire us as your coaches ...

33: Top 5 Muscle Building Mistakes Dec 13, 2018

In this episode we tackle an extremely tough and sensitive topic. Many people are looking to gain muscle within their fitness journey, but they're doing things that are pushing them farther and farther away from reaching their goals. These are the top 5 muscle building mistakes we often see people making. We also talk about how to address it and what you actually should be doing. Please make sure to share this with anybody that needs to hear it and leave a review. Every review means th...

32: Mailbox Monday - Tips to Feel Less Lethargic & Best Supplements To Be Taking Dec 10, 2018

In this episode we take on a number of questions that you guys sent us via e-mail, youtube and Instagram. We talk about how to feel less lethargic, the current supplements we're using and more We also answer a few more questions which you can find down below: -what are your current goals? -should I be loading my creatine? -When should I be taking my creatine and how much? If you need any extra assistance reaching your fitness goals, hire us as your coaches here: https://www.colossusfitness.c...

31: Should You Do A Powerlifting Meet or Bodybuilding Show? Dec 06, 2018

In this podcast episode, we spit fire and talk about what's on our mind within fitness. Topics include: -Finding new exercises to challenge yourself -Different types of shoes for specific fitness goals -Bodybuilding shows vs. Powerlifting meets & so much more. We hope you enjoy this episode and if you haven't already please make sure to share this with a friend and leave a review. It would mean the world to us. Support the show

30: Mailbox Monday - How to Gain Muscle & Benefits Of A Lean Bulk Vs. Dirty Bulk Dec 03, 2018

In this episode we talk a lot about gaining muscle. We talk about difficulties, how to do it, and the benefits of lean vs. dirty bulks. We also answer a few more questions which you can find down below: -what’s the best way to splitting up your workout routine? -what are some good alternatives to compounds to get me to learn the form before actually doing it? -how can I best manage playing lots of sports while trying to gain size? If you need any extra assistance reaching your fitness ...

29: 5 Reasons Your Diet Isn’t Working Nov 29, 2018

Oftentimes people will struggle with weight loss, thinking they’re in a caloric deficit but it’s not actually the case. On top of that, those that do lose weight usually end up gaining majority of it back. Please make sure to share this with anybody that struggles with this. ➢10% off EHPlabs using code "COLOSSUS10" at http://bit.ly/EHPlabss ➢Online Coaching: https://www.colossusfitness.com/onlinecoaching/ Support the show

28: Mailbox Monday - What Inspires Us To Continue Creating Content Nov 26, 2018

In this episode of Mailbox Monday we answer a number of questions you guys asked through one of our latest youtube uploads. Some of the questions include: -What kind of clients are your favourite to work with? Ex: those who want to just lose weight, powerlifting clients, bodybuilding, etc. & why? -Favourite business management tools? -What does your family think of your career as a PT & online coach? -Anything to minimize wrist pain(outside of wraps)? -How do you minimize muscl...

27: How To Stay On Track With Your Fitness Goals During the Holidays | Thanksgiving Special Nov 22, 2018

We're often asked how to stay with your fitness goals during holidays, and since today is the American Thanksgiving we figured it was a perfect time to share this episode! We hope this episode can help all of you stay on track with your nutrition and training. Make sure to share it with anybody that could find use of these tips! Online Coaching: https://www.colossusfitness.com/onlinecoaching/ Support the show

26: Mailbox Monday - Should You Invest in Personal Training or Online Coaching? Nov 19, 2018

In this episode of Mailbox we dive into a few of the questions you asked us on Instagram (@ColossusFit). We talk all about the benefits of personal training vs. online fitness coaching. Is it for you? Listen to this podcast to find out. Online Coaching: https://www.colossusfitness.com/onlinecoaching/ Support the show

25: Proper Gym Etiquette & Top Gym Pet Peeves Nov 15, 2018

In this episode we asked you guys on twitter (@ColossusFitness), what your top gym pet peeves were and share it in this episode. When it comes to working out, there are a lot of unknown rules in the gym that people seem to break so we share them with you today. Head over to our twitter to join our conversations and potentially be featured in upcoming episodes: https://twitter.com/colossusfitness Online Coaching: https://www.colossusfitness.com/onlinecoaching/ Support the show

24: Mailbox Monday - Favourite Abs Exercise, Sauna For Weight Loss & More Nov 12, 2018

Welcome to Mailbox Monday, the episode we upload every Monday answering and doing a deep dive into some of the questions we are asked throughout the week. In this weeks episode we answer questions such as: -Our favourite abs exercise -The sauna and it's effects for weight loss -Best piece of gym equipment -Our dream car We hope you enjoy this podcast! Please make sure to share it with a friend and leave a review. Support the show

23: Pyramid Of Importance Within Nutrition - Calories, Macros & Meal Frequency Explained Nov 08, 2018

What actually matters for fat loss and muscle gain? Should I focus on just calories or macros as well? What about meal frequency? These are all common questions that comes up and we felt the need to address it to help you all out. Please leave a review if this helped you in any way and share with your friends. Online Coaching: https://www.colossusfitness.com/onlinecoaching/ Support the show

22: Mailbox Monday - Tips To Avoid Overeating At Night & Best Breakfast Choices Nov 05, 2018

Welcome to Mailbox Monday, the episode we upload every Monday answering and doing a deep dive into some of the questions we are asked throughout the week. In this weeks episode we answer questions such as: -Tips to avoid overeating at night -Best breakfast choices -Outside the box fitness tips We hope you enjoy this podcast! Please make sure to share it with a friend and leave a review. Support the show

21: 3 Ways to Break Through A Weight Loss Plateau Nov 01, 2018

In this episode we talk about the 3 ways to break through weight loss plateaus. These tips are things that you often won't think about that will make a substantial difference on your weight loss journey. It's important that you guys listen closely to this episode and also share it with anyone else that seems to be stuck pushing past that weight loss plateau. Online Coaching: https://www.colossusfitness.com/onlinecoaching/ Support the show

20: Mailbox Monday - How To Approach Hotties At the Gym & What Exactly Are Macros? Oct 29, 2018

Welcome to Mailbox Monday, the episode we upload every monday answering and doing a deep dive into some of the questions we are asked throughout the week. Support the show

19: Binge Eating Explained & Explored (Scientifically) Oct 25, 2018

Dieting, overeating & especially binge eating are all really complex areas of fitness that are rarely discussed and analyzed. In this video, we break down binge eating based on what the science has to say about it. Enjoy. Support the show

18: Mailbox Monday - Favorite Places To Eat Out, Best Type Of Cardio & More Oct 22, 2018

Welcome to Mailbox Monday, where we answer all of your fitness questions and more. In this weeks episode we cover topics like: What is the best type of cardio? Where is your favorite place to eat out? & More. Support the show

17: Top 5 Supplements That Actually Work (Based On Science) Oct 18, 2018

In this episode we give you the straight up answer to "what are the best supplements that I should be taking?". This was a highly researched answer, and hopefully this clears the topic up for you. Enjoy. Support the show

16: Mailbox Monday - Will We Ever Take Steroids? Oct 15, 2018

Mailbox Monday is the weekly episode where we answer YOUR questions in detail. In today's Mailbox Monday we address steroids, and our opinions of PEDs in general. Support the show

15: What You Need To Do If You Slip Up With Your Nutrition Or Training! Oct 11, 2018

Slipping up or having a bad day in fitness is inevitable. It happens to everyone and it isn't the end of the world, so long as you don't allow it to be. In this episode we give you the tips to succeed and move past a bad day/slip up in your fitness journey.

If you are finding value from our podcasts, please leave a review and share it with a friend. It would mean the world to us!

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/

14: Mailbox Monday - How To Lose Fat And Gain Muscle Fast! Oct 08, 2018

Welcome to this weeks Mailbox Monday, the episode we upload every Monday, answering all of your questions. Questions asked this week: How to lose fat fast? How to gain more muscle? Should I do cardio or weights first? Would you rather be lean with no gains, or fat with some gains? & More!

Today's questions:

1. How to lose fat and gain muscle fast!

2. Do you want to get super lean again? Is it worth it to get shredded?

If you are finding value from our podcasts, please leave a review and share it with a friend. It would mean the world to us!

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/

13: How Many Days A Week Should You Workout For Best Results? Oct 04, 2018

A question we're commonly asked is "how many days a week should I be in the gym?", and today, we answer that question in detail. We further go into detail on full body workouts, best workout splits specific to your individual goals and more! Enjoy.

If you are finding value from our podcasts, please leave a review and share it with a friend. It would mean the world to us!

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/

12: Mailbox Monday - Best Time To Do Cardio & How Much Protein Do You Really Need? Oct 01, 2018

In this episode of Mailbox Monday we answer a bunch of your questions that have been sent to us throughout the week. We dive into questions relating to protein, cardio, most beneficial muscle building exercises and much more. Online Coaching: https://www.colossusfitness.com/onlinecoaching/ Support the show

11: 5 Mistakes You're Making In The Gym - Are You Guilty Of These 5 Mistakes? Sep 27, 2018

In this podcast, we go into depth on the top 5 biggest mistakes we see people making in the gym. They may not seem to be extremely detrimental at first glance, but over time they could be hindering your results greatly. Stop making these mistakes and watch your progress take off! Online Coaching: https://www.colossusfitness.com/onlinecoaching/ Support the show

10: Mailbox Monday - How To Stay Fit With A Busy Schedule & Dealing With Criticism Sep 24, 2018

In this episode, we take 3 of your questions and go into depth on the topics. Being busy and dealing with criticism can be 2 massive things holding you guys back from reaching your goals. It's important to look at these problems from a different perspective and we give you a ton of tips on how to do that.

Questions:

1. How to stay fit with a busy schedule?

2. How to deal with criticism in the gym?

If you are finding value from our podcasts, please leave a review and share it with a friend. It would mean the world to us!

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/

9: 5 Strength Tips in 5 Minutes Sep 20, 2018

In this episode, we go over 5 strength tips that you MUST know if you're looking to become stronger. Not just as a powerlifter, but overall strength in your daily life. These can all be applied to your fitness journey.

If you are finding value from our podcasts, please leave a review and share it with a friend. It would mean the world to us!

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/

8: Mailbox Monday - 5 Best Supplements, Running Tips & Our Most Embarrassing Gym Fail Sep 17, 2018

In this episode of Mailbox Monday we did a rapid fire q&a with some really fun questions.

Todays questions:

1. What are the five best supplements?

2. Tips to be a better runner?

3. The most embarrassing gym fail?

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

7: Simple Life Changing Fitness Hack Sep 12, 2018

➢Follow us on instagram @colossusfit

One massive hack to help you improve your overall health and happiness each day on your fitness journey. Similar to finance, your actions on your fitness journey compound over time as well. We address the positive and negatives of compounding actions and give you tips on how to succeed.

Online Coaching: www.colossusfitness.com/onlinecoaching

6: Mailbox Monday - How To Get 6 Pack Abs, Simple Weight Loss Tips & Biggest Gym Pet Peeve Sep 10, 2018

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

There's a lot that can be learned here. In this episode, we answer a bunch of questions that you guys have sent us through Instagram and Youtube. This is a more open conversation where we pick questions out of the mailbox and jump right into interesting fitness topics.

5: How to Start a Fitness Business - Origins of Colossus Fitness Sep 06, 2018

We're often asked how we started our online fitness business, how we met and tips on how to succeed in the fitness industry. This episode answers those questions and gives you a full in-depth response of who we are and what we do. Online Coaching: www.colossusfitness.com/onlinecoaching Youtube Channel: www.youtube.com/ColossusFitness Support the show

4: Mailbox Monday - How To Get Sponsored, Increase Your Squat/Deadlift & Finding a Gym Buddy Sep 03, 2018

Connect with us on instagram @colossusfit

Online coaching: www.colossusfitness.com

Welcome to the first episode of Mailbox Monday! A fun opportunity for Josh & Kyle to answer all your fitness related questions on air. This is a more open conversation where we pick episodes out of the mailbox and jump right into interesting fitness topics.

Questions:

1. What is something you guys preach often to your clients but maybe struggle to practice yourself?

2. What are some tips to increase your squat and deadlift when you plateau?

3. How to get a gym buddy What are currently your maxes in the Big 3?

4.What path did you both take to get into the fitness industry, and where did your paths meet along the way?

5.When did you get your first sponsorship. Was it EHP labs?

6. For someone that wants a career in health and fitness; what's the hardest part about making money in this industry?

7. What can someone who lives in the apartment with no weights get a decent workout?

8. How do you guys deal with social media overwhelm

9. If you had to choose one, bodybuilding aesthetics

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/

3: 10 Fitness Hacks To Become More Fit & Healthy Each Day Aug 30, 2018

In today's episode we go over ten unique tips to help you improve your fitness and health each day. These are small but actionable tips you can immediately take and use in your life.

Online Coaching: www.colossusfitness.com/onlinecoaching

Fix Your Form playlist: https://www.youtube.com/watchv=von4DUh9soE&list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7

Tips:

1- Hop right out of bed

2-Move more- inconvenience yourself

3- Veggies w/ every meal

4-Sweat at least once a day

5- Cut out foods that bring you down

6- Proper sleep and rest

7- Cut caffeine out by 3pm

8- Stand more. Fight bad posture

9- Say no

10- Eat til you’re satisfied, not til you’re full

Connect with us on instagram @colossusfit

2: How To Get & Stay Motivated In Your Fitness Journey - Fit, Healthy & Happy Podcast Episode 1 Aug 29, 2018

Welcome to the first episode of the Fit, healthy And Happy podcast brought to you by Colossus Fitness. In this first episode we cover the topic of how to get and stay motivated in your fitness journey. Finding motivation for the gym is never easy, and we provide three tangible tips to help you guys become motivated and consistent in the gym. If you enjoyed this episode please be sure to leave us a review.

1: What is the Fit, Healthy & Happy podcast? Aug 23, 2018

uite literally to make you fitter, healthier and happier. Your hosts are Josh Wilkinson and Kyle Grondin from Colossus Fitness excited to share an abundance of fitness education, motivation and experience.
Schedule:
Monday: Mailbox Monday - where we answer all of YOUR questions from Instagram.
Thursday: Topic Episode - We aim to cover a topic to help you with your fitness knowledge, motivation, and inspiration for your fitness journey.
Instagram: @ColossusFit
Coaching: www.colossusfitness.com/onlinecoaching

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