Fit, Healthy And Happy Podcast

Latest Episodes:

730: 7 Simple Tips To Push Past A Weight Loss Plateau Aug 21, 2025

Show notes

➢ Message me " fat loss guide" to IG @ColossusFit for a free guide on losing fat

➢ website- www.colossusfitness.com

This episode was inspired from a question on Instagram- “What are your go-to’s for your clients when the scale is stuck?”

(0:00) - Intro

1 (02:04) - Find out if you’re truly at a plateau

Average weigh-ins
Measurements, photos etc,

2 (04:10) - Make the appropriate changes to create a deficit through nutrition.

Biggest step is decreasing calories

3 (07:21) - Make changes through training/cardio

4 (09:50) - Self belief and full commitment

5 (14:35) - Dial in on the accuracy/avoid cheat days

Food scales, measuring cups etc
It’s been proven most people underlog their calories, taking them out of a deficit
So many people don’t log drinks, alcohol, etc
Most people end up having cheat days or days that take them out of a deficit

6 (16:30) - Higher level approach

Carb refeeds, diet breaks, reverse diets

7- Try to detach yourself from the scale is possible

Focus on non scale victories

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/

729: Motivation Monday - How To Stick To A Diet, Thoughts on Cheat Days & Avoiding Gym Burnout Aug 16, 2025

Show notes

➢ Message 'Fall Challenge” to IG @ ColossusFit (limited spots available) Starting in just 2 weeks

➢ 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 make your diet stick, avoid getting bored of lifting and thoughts on Chet days.

01:50) Question 1- How can I finally lock into my diet and make it stick? I always do okay for a bit then usually one bad night or an event blows it up.

(23:06) Josh quote : “You thought it was going to be easy? To be the best you gotta go through the tests.”

(15:56) Kyle quote : “Your excuses are just lies you tell yourself.”

“Excuses sound best to those making them”

What has us excited or intrigued:

(28:51) Client shoutout: Chris

Where we’re at in our journey?:

Links Discussed in episode:

Weekly questions:

(32:12) Question 2- I’ve been lifting for a few years now and find myself getting bored. Any tips or strategies to help me avoid getting burnt out?

(43:47) Question 3- (43:47) What are your thoughts on cheat days? I eat super clean during the week and have 1 day (usually Sundays) where I eat whatever I want.

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/

728: Why You’re Not Seeing Results (THE MISTAKES EVERYONE MAKES) Aug 14, 2025

Show notes

➢ Check out our website www.colossusfitness.com

In this episode we talk about 10 big reasons you may not be seeing results.

This will be broken down into a few different categories with 3 different reasons for each of the main core pillars. Nutrition, training & mindset/accountability.

Make sure to stay to the end for the mindset tips as that’s what holds people back the most.

(0:00) - Intro

Nutrition (01:05):

(01:15) No awareness into your nutrition
(02:25) Inaccuracy with food tracking
(05:39) Trying to be perfect (Having an all or nothing approach)

Training (07:26):

(07:29) Going too easy on yourself (no progressive overload whatsoever)
(08:43) Doing only cardio
(10:23) One size fits all program or no program at all

Mindset/accountability (12:00):

(12;31) Know it all (being close minded)
(15:21) Hopelessness (feel like if I do it it won’t work)
(17:41) Inconsistent effort
(18:21) No actual 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/

727: Motivation Monday - Overlooked Daily Small Wins You Need To Be Doing, How To Get Smarter Results & Biggest Fitness Regrets Aug 11, 2025

Show notes

➢ DM “Fall challenge” to IG @ ColossusFit to apply for our early bird special

➢ 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 overlooked small daily wins, how to get smarter results and our biggest fitness regrets.

(0:00) - Intro

Question 1 (01:13) - What are some areas you find clients work harder than they need to where they could just be working smarter? For instance I used to do an hour of cardio everday before I signed up with you guys and you told me to axe it and instead focus on trainer smarter and just managing my calories better.

Josh quote (13:34) : "If you do what everyone else does, you’ll get what everyone else gets. To be exceptional, you have to do what others won’t."
Kyle quote (19:02) : “Every result starts with a seed. If you don’t plant it, don’t expect it to grow.”

What has us excited or intrigued:

Client shoutout (26:51): Kris M

Question 2 (28:44)- What are some small daily wins I can start stacking to become fitter, healthier and happier version of myself?

Question 3 (35:32) - I’m pretty new to the gym. I’m curious if there’s anything you regret or would change looking back at the start of your journey?

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/

726: Rating/Reacting To Top Tiktok "Bro" Gym Advice - Bro-Science Breakdown Ep.1 Aug 07, 2025

Show notes

➢Follow us on instagram @colossusfit

(0:00) - Intro

Listed points:

(00:45) “Pickle juice is the secret to PRs.”
(04:29) “Stop doing warmups — waste of time. Go in cold and primal.”
(07:49) “You have to train fasted for fat loss.”
(10:09) “No pain, no gain.”
(14:11) “If your girl doesn’t know your macros, she’s not the one.”
(17:00) “Dry scooping pre is better because it hits harder.”
(19:41) “You’ll lose gains if you miss a day.”
(22:05) “You don’t need protein powder — just eat 8 eggs raw before bed.” (Salmonella roulette)

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/

725: Motivation Monday - Ridiculous Gym Myths, Pet Peeves & Cringiest Podcast Story Aug 04, 2025

Show notes

➢ DM “Fall Fitness Challenge” to @Colossusfit to get your spot secured for our biggest fitness challenge yet.

➢ Join our weekly newsletter- https://colossusfitness.lpages.co/motivation-monday-newsletter/

➢Youtube form playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7&feature=shared

➢ Our email- contact@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 ridiculous gym myths, pet peeves & cringiest podcast story.

(0:00) - Intro

(01:45) - Question 1- What’s the most ridiculous gym myth you’ve ever heard?

(08:55) - Josh quote: “Fear is a mile wide and an inch deep.” First step towards greatness is the scariest
(10:43) - Kyle quote: “Treat every moment as if it is your last, because in life everything must come to an end, we don't know when or how so enjoy every moment for what it is and have no regrets.”

(13:02) - What has us excited or intrigued:

Client shoutout: John U

(24:41) - Question 2- What’s your gym pet peeve that instantly puts you in a bad mood?
(31:04) - Question 3- How has your fitness journey changed your identity outside the gym?
(37:57) - Question 4- What’s your cringiest old workout video or photo moment?

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

Email me contact@colossusfitness.com

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

724: 7 Workout Hacks To Get Better Results (TRY THIS!) Jul 31, 2025

Show notes

➢GIVEAWAY FOR SHIRTS! Our IG- (tag 1 friend)

➢ DM “training hacks” for a list of extra high level tips

E-mail- contact@colossusfitness.com

-Rep count, strong

In this episode we go deep to help you have better workouts in the gym.

This podcast is going to be a mixture of small actionable steps you can take right now, but also bigger picture tips to help you long term.

Listed points:

(0:00) - Intro

1- (01:48) Aim to push yourself close to failure for every exercise.

2-3 reps left in the tank for most exercises
Push to failure for one set to see where you’re at

2- (04:28) Optimize your workout environment for better results

-The gym you go to if possible

-home gym? Motivational posters

3- (07:09) Be on a good program - good programs have periodization, challenge, and intention. They’re created for YOU based on your goals, situation, past history, equipment available, time frame.

4- (10:10) Aim to maximize presence at the gym

Phone on airplane mode, avoid news, taking calls, etc

5 - (11:48) Do what is going to get you results (Do fun things too but do them as extra) The hard things especially

6 - (14:00) Keep a consistent log of the weights you’ve been using

7- (15:25) Know your why! Why are you in the gym...what motivates 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/

723: How To Have A Better Relationship With Food, Exercises To Grow Glutes & Is Fat The Enemy? Jul 28, 2025

Show notes

➢ Apply for 1 on 1 support- ⁠https://www.colossusfitness.com/⁠

➢ Follow 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 improve your relationship with food, best glute exercises & if fat is the enemy.

(0:00) - Intro

Question 1- (01:09) I track my food and have seen some weight loss, but I find it hard to include exotic foods and when I do I struggle. It’s either I’m super clean or I just find I do off the deep end. I don’t wanna have this relationship with food how can I improve?

Josh quote (13:42): "Your body is the reflection of your lifestyle." - Greg PlitKyle quote (11:45) : "You don't get results by focusing on results. You get results by focusing on the actions that get results."

What has us excited or intrigued:

Client shoutout: Grecia

What makes us happy: (21:40)

Question 2 (27:46) - Best glute building exercises? I’m currently trying to improve the size of my glutes.

Question 3 (31:26)- Eggs are great, but high in fat. At what point does fat not matter if your goal is protein?

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/

722: Reacting To The Internet's Top Weight Loss Tips (Good, Bad & The Ugly) Jul 24, 2025

Show notes

DM “FAT LOSS” To @ Colossusfit On IG to get my free fat loss guide.

Summary of episode: In today’s episode we are reacting to the internet’s top weight loss tips. The good, the bad and the ugly.

What is your number one weight loss tip?

Listed points:

(0:00) - Intro

(00:47)Take a real audit of everything you're eating in a typical day (everything, not just meals but also drinks and snacking) and identify easy places where you can cut calories (I started measuring the cream I was adding to my coffee. The amount of half and half I was using before contributed to like 20% of my daily calories lol., dressings, snacks, soda)
(02:35) Calorie Deficit, but prioritize protein and fiber / / BUT THAT DOESN'T WORK FOR EVERYBODY!! It only works for people who abide by the laws of thermodynamics.
(05:02) Drink the water in Cancun, I lost 22lbs in just four days with this simple trick.
(05:49) Portion control. A lot of comments here say to eat less. But few are explaining how. You don't need to skip meals or change the food you eat. You just need to eat less if it. Portion control is the way to do this. (Stop eating a whole bag of chips, have one scoop of ice cream instead of three)
(08:03) Get heartbroken / Instructions unclear: ate all the ice cream /
(09:05) Absolutely stop drinking alcohol (for those who do drink).
(10:54) Whatever you do, no drastic diet please! Just healthy alternatives - one change at a time.
(11:52) The most effective change is the one you commit to. That's why most New Years plans are disasters, people commit themselves to 1000 things under the sun.
(13:14) Don't trust weight loss tips from strangers on the Internet. / Recovering from an ED and this made me so sad to read. People need to stop. Just freaking stop.
For those who don't, start going on walks. Even just for five minutes a day at first. Get your body moving and create that habit. It will grow and eventually lead to daily exercise. Then, you can focus on changing your eating habits. Make sustainable changes at a time

Reddit thread: https://www.reddit.com/r/AskReddit/comments/1lzpwg0/what_is_your_number_1_weight_loss_tip/

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/

721: Motivation Monday - How To Get Your Partner/Family into Fitness, 3 Weight Loss Rules & Tracking Food At Fast Food Restaurants Jul 21, 2025

Show notes

➢ Message “fat loss guide” to @colossusfit on IG to get a FREE 33 page ebook

➢ Also message “fast food survival guide” to IG to get another amazing free guide

➢ Follow our 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 your partner/family on board with fitness, 3 weight loss rules & tracking food at restaurants.

(0:00) - Intro

(00:46) Question 1- If you have a partner who asks for your feedback regarding their health/fitness journey but it causes an argument, what would you do?I track my macros, I lift 4x a week my training went from workout mode to actual training, progressive overload and seems suchhhh a difference. He doesn’t like to hear what I have to say and gets mad when I don’t want to answer or have the convo. He has a fear of food, he tells me he won’t eat the amount I say he should be having bc he’s terrified and so I just leave it alone.

(10:55) - Josh quote “The man who loves walking will walk further than the man who loves the destination”
(14:48) - Kyle quote “There are only two people you should aim to make proud in your life. 8 year old you and 80 year old you.”

(17:43) - What has us excited or intrigued

(26:25) - Client shoutout: Donnie

What makes us happy

(29:09) - Question 2 I’m sick of not seeing progress. I will do whatever you tell me to do to see progress and finally lose weight. Give me three golden rules to follow for me to lose this weight and I will make it happen. (1. Track your food, 2. Pre log 3. Monitor and have consistent training/cardio Bonus. 4 a coach to prove to yourself that you’re serious)

(34:20) - Question 3- I’m going out to a Mexican restaurant tonight and want to not exceed my calories for the day, but there are no calories listed on the menu…how do you recommend navigating that?

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/

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