Fit, Healthy And Happy Podcast

Latest Episodes:

770: 8 Ways To Get & Stay Motivated in 2026 Jan 08, 2026

Show notes

➢ Follow my IG @Colossusfit and message “recipe guide” and we’ll send you 53 high protein recipes for free ➢ Follow here- https://www.instagram.com/colossusfit/?hl=enIn this episode, we break down 8 practical ways to get and stay motivated in 2026.We cover why motivation fades and what actually creates long-term consistency.You’ll learn how to set better goals, build discipline, and stay locked in when life gets busy.This episode is about creating real momentum, not relying on hype or willpower.If you want 2026 to be your most focused and consistent year yet, this one’s for you.Listed points:1- When goal setting- make it mean something. You should feel fire2- Set reminders. Vision board, sticky notes etc3- Avoid taking shortcuts. Shortcuts often lead to cutting corners in other areas of life.4- Evaluate your circle. If you’re with energy drainers all the time, motivation will be gone5- Action leads to motivation. When unmotivated, just try to do something. Do some typing, do a small walk.6- Expect motivation to disappear. Focus on habits and systems to help when it does7- Invest in yourself whatever way possible8- Extravert yourself 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/

769: Motivation Monday - Make Resolutions Stick, Goal Setting & Worst 2025 Diet Trends Jan 05, 2026

Show notes

MESSAGE ME “FAT LOSS GUIDE” 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 how to make resolutions stick, all about goal setting and the worst 2025 diet trends.

(13:40) -Josh quote: A” habit missed one is a mistake, a habit missed twice is the start of a new habit.” - James Clear

(16:01) - Kyle quote: “If you don’t have confidence, build evidence. If you don’t have evidence, build skills. If you don’t have skills, build discipline. If you don’t have discipline, you need to reframe the things you’ve done in the past and realize you do have discipline, but just in different domains. You have the core skill, you just need to apply it to a new domain.”

What has us excited or intrigued:

(24:40) - Client shoutout: 2025 transformations and everyone that committed

Weekly questions:

(1:35) - Question 1- I hear that most people fail their resolutions. What do you guys do to make goals stick?

(28:05) - Question 2- I am relatively new to the gym and seeing okay progress. I hear you guys say everyone should have a coach, but I’m guessing this wouldn’t apply to me because I am seeing progress on my own and am not very advanced? Curious I’m missing out or not.

(38:23) - Question 3- What are some of the worst diet trends you saw this past year?

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

Email me/ submit a mailbox Monday question contact@colossusfitness.com

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

768: The Harsh Lessons 2025 Forced Me to Learn Dec 31, 2025

Show notes

DM ME “NEW YEARS CHALLENGE” to @ Colossusfit to join my new years challengeSummary of episode: In today's episode I go over my biggest lessons from 2025 and how you can change your mindset to have an amazing 2026.

1) Things don’t always go to plan

2) Good is the enemy of great

3) Taking time to reflect on accomplishments is more important than we think

It’s easy to be motivated with the right inputsThanks 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/

767: Motivation Monday - Dealing with Food Guilt, Restarting Weight Loss & Too Much Protein? Dec 29, 2025

Show notes

➢ Message "NY challenge" to our Instagram @ColossusFit ($1,000 cash grand prize)

➢ 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 dealing with food guilt, restarting weight loss and having too much protein.

Question 1- What do I do to get rid of the Holiday food guilt feeling?

(8:45) - Josh quote: “Most progress is quiet.” Gym once nothing happens, gym twice, nothing happens - gym 100x you can see the difference.

(11:10) Kyle quote: Most people quit because they focus on how far they still have to go, never realizing how far they’ve actually come

(12:55) - What has us excited or intrigued:

(19:25) - Client shoutout: Heather Siddons - 65lbs down

(23:05) - Question 2- I'm 60 years young and way overweight thanks to a combo of poor food choices plus medications when I was seriously ill. I've been working out at my local community center and watching my food, but.... Nada. I'm now overwhelmed. How can I restart this effort to lose 80 pounds and, more importantly, feel healthier, in a most effective manner? I'm just overwhelmed. Thank you.

(33:10) - Question 3- Am I eating too much protein? I'm eating 150g. 136 pound woman in reverse diet. I Keep getting different answers.

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

Email me/ submit a mailbox Monday question contact@colossusfitness.com

➢Follow us on instagram @colossusfit

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

766: How To Stay Motivated During The Holiday Season Dec 25, 2025

Show notes

In today's episode we share how to easily stay motivated during the holiday season. The holidays can be a great time for progress when you navigate them with the correct skills. Today we show you how. 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/

765: Motivation Monday - Ideal Body-fat ranges, Build Muscle Or Lose Fat First & What Are You Doing To Prep For The New Year? Dec 22, 2025

Show notes

➢ DM “NY CHALLENGE” To @ ColossusFit to enter our biggest challenge yet. $1000 grand cash prize, guaranteed shirt upon completion and most importantly incredible results.

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the ideal body fat range and what we’re doing to prep for the new year.

(0:34) - Question 1- What is the ideal bodyfat?
-Ideal bodyfat for men: 10-20% is the best health-optimized range. In this range your hormones will be optimized, you have stronger insulin sensitiity and lower risk of health issues.
Ideal bodyfat for women: 18-26%
For Men Under 10%/ For women under 18% isn't sustainable for 99% of people. Worse pumps, energy, immune system becomes so sensitive and irritability is super present.
-Higher than 20% as a man or 26% as a women, You will feel horrible and there is no need to bulk above these ranges. The higher your bodyfat raises, the higher your all cause mortality raises.

(16:25) - Josh quote: "Energy flows where intention goes."

(19:10) - Kyle quote: Slow motion is better than no motion.”

(20:20) - What has us excited or intrigued:

(24:49)- Client shoutout: Marc

(27:03) - Question 2- I am wondering if I should build muscle or lose fat first? I have been training a few years and am a 15% bodyfat man.

(37:28) - Question 3- What are you doing to prep yourself for the the near year? How do you like to close out a year and start a new one.

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

Email me/ submit a mailbox Monday question contact@colossusfitness.com

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

764: 10 Lifestyle Challenges to Make You Fitter, Healthier & Happier in 2026 Dec 18, 2025

Show notes

➢ DM “New year challenge” to our IG @ ColossusFit

Summary of episode: In today's episode we share ten lifestyle challenges you should immediately implement to have a fitter, healthier & happier 2026.

(0:00) - Intro

Listed points:

1- Drop one vice/thing holding you back

2- Add one positive daily non-negotiable

3- Create a system where you actually review your goals

4- Invest in yourself. Your knowledge, courses, books, coach, etc.

5- Build your team

6- Invest in optimize your sleep routine and sleep space

7- Join a challenge

8 - Swap out an unhealthy meal/ snack for a healthy one

9- Try one new thing that expands your comfort zone

10- Plan something to look forward to

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/

763: Motivation Monday - How to Workout Smarter, Cheating on your Diet & Calories vs. Protein Dec 15, 2025

Show notes

➢ Apply for the scholarship promo- https://docs.google.com/forms/d/e/1FAIpQLSeY5voHkpACl2xdcrCOM_O9M1cH4tV8PRY5zECAi880usdpyA/viewform?usp=header

➢ Apply for coaching- www.colossusfitness.com for early access pricing for the 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 how to workout smarter, cheating on your diet & calories vs. protein.

(1:10) - Question 1- Why am I not seeing results even though I’m working out hard?

(13:45) - Kyle quote: “Earned, not given”

(18:20) - Josh quote: We grow through what we go through - Dhiman

What has us excited or intrigued:

(27:20) - Client shoutout: Jason

(30:13) - Question 2- How often do you cheat on your diet? I have a friend at work that does a Sunday cheat day and told me it’s the best way to see results since you’ll be perfect Monday-Saturday. Thoughts?

(35:03) - Question 3- If I’m out of calories for the day but haven’t hit my protein, what should I do?

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

Email me/ submit a mailbox Monday question contact@colossusfitness.com

➢Follow us on instagram @colossusfit

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

762: The Busy Life Playbook: Staying Lean & Jacked With Less Time Dec 11, 2025

Show notes

DM “Learn More” @ ColossusFit to get your guaranteed results

Summary of episode: Don’t fall victim to busy seasons of life. Life happens, and it with the right tools you can navigate any season without losing your identity as “someone who trains” or “someone who eats well.” This episode will give you the tools and mental anchors to stay lean and jacked with less time.

Listed points:

“You don’t rise to your goals — you fall to your systems.”

Three system framework to succeed through ultra busy times

Part 1: Mental Anchors and identity:

Identity Statements

Examples I use:

“I’m the type of person who trains no matter how busy I am.”

“I prioritize health because it makes everything else in my life easier.”

“Nutrition is not something I do — it’s part of who I am.”

Identity removes negotiation.

Anchor Rituals (2–3 minute habits)

-Mini routines that connect you to your identity:

-Morning weigh-in

-60-second intention (“What does the best version of me do today?”)

-Setting out gym clothes the night before

-Tracking calories reminders

-Daily walk

Non-Negotiables examples:

-Protein target

-Steps

-Water

-Training 2–3x/week

-Sleep routine

-No binge eating

Part 2: Nutrition In Chaos

If it’s not simple, it won’t happen.

Remember: Busy people need fewer decisions, not more discipline. The goal is to simplify.

-Set breakfast

-Pre-log

-Healthy set foods to eat out

-Rotating dinners

-Meal prep

-Emergency protein healthy snacks

Part 3: Training in chaos

-Same time every single day

-Get it done when your willpower is at it’s highest- morning is ideal for most

-Have accountability with someone. Arnold example

-Real stakes if you don’t show up

-Realize how much better it will make you when it gets done

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/

761: Activate The Right Muscles, Why You Can't Gain Strength & Make Your Own Pre-Workout Dec 08, 2025

Show notes

➢ Apply for the $10,000 scholarship- https://docs.google.com/forms/d/e/1FAIpQLSeY5voHkpACl2xdcrCOM_O9M1cH4tV8PRY5zECAi880usdpyA/viewform

➢Get your free form guide- https://colossusfitness.lpages.co/form-cheat-sheet/

➢ Glute activation reels- https://www.instagram.com/reel/Ca5A-WoFFnV/?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

(2:00) - Question 1- I’m having a hard time with glute activation. Any glute focused exercise such as hip thrusts, rdl, lunges - I do I find I feel more in my hamstrings, lower back and I rarely get that glute pump. What tips do you have?

(14:00) - Josh quote: “Fear is a liar. Commit or don’t go at all.” - Christian Hosoi

(21:00) - Kyle quote: “The losers and winners both fail, it’s just that the winner gets back up and does it again.”

(22:25) - What has us excited or intrigued:

Client shoutout: Brandi

Question 2- Why do I gain strength on some exercises and not others?

(37:28) - Question 3- Are you able to make your own pre workout? You guys said there are a handful of ingredients that are the most important can I just dose those if I don’t care about taste.

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

Email me/ submit a mailbox Monday question contact@colossusfitness.com

➢Follow us on instagram @colossusfit

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

Our TOPPODCAST Picks

Follow Us

Stay Connected

Fit, Healthy And Happy Podcast

Related Podcasts

Links

Stay Connected