Fit, Healthy And Happy Podcast

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Fitness
**Fit, Healthy And Happy Podcast**

Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus Fitness. The Fit, Healthy and Happy podcast brings you the best fitness education straight from the best fitness coaches and trainers around. We want to make your day better and bring a smile to your face. Here we will break down and explore popular fitness topics such as weight loss, motivation, muscle increase and habits that lead to long term fitness success.

Latest Episodes:

710: 8 Pro Tips To Make Dieting Easy Jun 12, 2025

Show notes

FREE FAT LOSS GUIDE-

Summary of episode:

Listed points:

(01:33) Pre-logging
(03:58) Hydration - salt, electrolyte drinks, BCAA’s
(06:41) Increasing volume - going from 80/20 to 90/10
(08:30) Removing your cheat day
(10:20) Afternoon protein snack
(11;43) Food cut off time
(13:10) Walking - walking can act as a mild, natural appetite suppressant. Reduces gherlin "the hunger hormone”. Lowers cortisol to improve your mood especially if you struggle with emotional eating
(14:11) Stack good days and keep stacking them (Don’t break for small pleasures!)

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/

709: Motivation Monday - What To Do After Weight Loss, How To Bulk When You're A Hardgainer & Getting Back on Track Jun 09, 2025

Show notes

➢ LAST CHANCE FOR THE SUMMER SPECIAL! Message “summer special” to 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 how to push through plateaus, how to properly gain muscle, & advice our clone would be the worst at.

Question 1 - (00:59) - I’m about 90% done with my goal. I’ve lost 40 lbs since last year, but I’ve been really happy with it. Because I’ve still gained significant muscle at the same time of losing fat. What I’m trying to work on now, is leaning up and getting rid of the stubborn fat.

Kyle quote (12:44) : “If you’re gonna do it, do it. Say what you can do, and do what you say. If you can’t do it, don’t say you can do it.” - Matthew McConaughey

Josh quote (14:19) : “You have power over your mind—not outside events. Realize this, and you will find strength.” — Marcus Aurelius

Client shoutout: Summer challenge winners and participants

Question 2 (26:56) - Hey I’m 25 and definitely a hard gainer, I’ve struggled to keep mass and put new mass on. I’ve been consistent with my gym routine and pretty consistent with calories and protein. I’m always working to be more consistent but I am having a hard time here, any tips to add mass when nothing else works?

Question 3 (37:56) - You have to coach your clone. What do you think they’d be worst at?

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/

708: 7 Horrible Nutrition Habits Ruining Your Progress (STOP DOING THESE!) Jun 05, 2025

Show notes

➢ Learn more about our coaching www.colossusfitness.com

In this episode we walk you through the 7 big nutrition habits you have, that’s causing you some progress.

Episode 696 we go over 7 nutrition mistakes you’re likely making, but this episode is different. Your habits are likely holding you back, so start by making these changes.

You don’t rise to the level of your goals,

1- (00:53) Overeating “healthy foods”

2- (03:47) Snacking in general/always grabbing stuff

3- (05:37) Skipping Meals or Over-Restricting

4- (06:54) Always saying yes to everything

5- (10:05) Consistently needing food or a dessert after dinner

6- (11:31) Emotional or Mindless Eating

7- (13:18) Always winging it

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/

707: Motivation Monday - How To Get Rid of Skinny Fat, Best Piece of Motivation & Personal Training or Online Coaching? Jun 02, 2025

Show notes

➢ DM “Skinny fat” to IG @ ColossusFit to apply for our cast study (3-4 spots)

➢ 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 motivation tips & if online coaching or personal training is better.

Question 1 (01:47) - I find I’m in an awkward position where my arms and everything else is quite skinny, but my stomach is kind of big. How would you combat this?

Josh quote (10:44) : "Success isn't built in the spotlight."
Kyle quote (13:30) : “Knowledge is not power- it’s potential power. Knowledge is not mastery. Execution is mastery. “

What has us excited or intrigued:

Client shoutout (22:53): Andrew D

What’s making us happy this week?

Question 2 (31:06) - I’m curious what the best piece of advice is for being motivated. Anything that stands out to you?

Question 3 (36:05) - What’s better, online coaching or personal training? I’ve been training 1 year now and seem to have a good flow with my form, but just struggle with seeing 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/

706: How To Shred Fat Without Losing Muscle In The Summer (COMPLETE GUIDE) May 29, 2025

Show notes

KEY WORD: “SUMMER SPECIAL” 3 spots

Summary of episode:

What diet do I need to be on to actually shred fat?

"Should I cut carbs to get lean for summer?"
"How many calories should I eat to lose fat?"
Keto?

"What supplements actually help with fat loss?"

-Supplements are a waste of time if you don’t have your bas

"Can I lose fat and gain muscle at the same time?"

"How much water should I drink to help fat loss?"

Problems:
-"How do I stop snacking at night?"

-"How do I break through a fat loss plateau?"

"How do I stay on track during vacations, BBQs, and weekends?"
"What are healthy go-to summer meals or snacks?"
"How do I stay motivated when it’s hot and busy?"
"How do I stay consistent with kids at home during summer break?"
"What’s the best time to work out in the heat?"

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/

705: Motivation Monday - Get Crazy Results In 90-Days, Best Fat Loss Supplements & Is It Too Late To Get In Shape For Summer May 26, 2025

Show notes

➢ Message “Summer special” to @ ColossusFit for a special offer

➢ 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 get crazy results in 90 days, best fat loss supplements & if it's too late to get in shape for summer.

Question 1- (01:57) How can I get killer results in 90-days? I like breaking my business goals down into quarters and want to use the next three months to really dial into my goals.

Kyle quote (10:39): “We won’t always be at 100%, but we can always give 100% of what we currently have.”

Josh quote (17:04): "Anything worth doing is worth overdoing, moderation is for cowards."

What has us excited or intrigued:

Client shoutout: Ryan update

Question 2- (24:50) What are the best fat loss supplements?

Question 3- (32:09) "Is it too late to get in shape for summer?"

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/

704: 11 Healthiest Meals & Snacks To Eat In A Pinch May 22, 2025

Show notes

➢ DM “RECIPE GUIDE” to IG @ ColossusFit and we’ll send you 53 high protein, easy to make recipes.

Summary of episode:

In this episode we go over 11 healthy meal and snack options to eat in a pinch.

Meals:

1- (01:05) Rotisserie Chicken + Salad + Minute Rice

2- (02:44) Protein Smoothie

Whey protein + banana + frozen berries + spinach + milk
(5 different protein recipes at the end of our guide for free) Cinnamon roll, green glow.

3- (05:16) Tuna salad lettuce wraps

Put the tuna and half of the oil from the can in a bowl and mix with the tomato puree.

Chop the red onion as fine as possible and add to the tuna. Cut the apple in 2 parts and remove the core. Chop the apple into small cubes and also add to the tuna. Mix everything.

Spread the tuna over the 8 lettuce leaves and serve as wraps.

4- (06:45) Greek Yogurt Bowl

Plain greek yogurt, berries, seeds, honey

5- (07:32) Overnight Oats+ Protein Scoop + Berries

- Add cinnamon or flaxseeds for extra nutrition.

Snacks:

6- (09:01) Hummus + Baby Carrots or Bell Pepper Strips

-Whole grain pita chips are a great add-on.

7- (10:16) Apple or banana with peanut butter

8- (11:19) Protein Bar or Beef Jerky + Piece of Fruit

9- (12:49) Canned Tuna or Salmon + Whole Grain Crackers + Cherry Tomatoes

Add mustard, Greek yogurt, or hot sauce for flavor.

Slightly longer to make meals, but still efficient and solid

10- (14:03) Turkey burgers

11- (15:17) Chicken wraps

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/

703: Motivation Monday - Is Cardio Or Weight Training Better For Fat Loss, High Level Training Hacks & Operate At A High Level May 19, 2025

Show notes

➢ FREE GIFT DM “TRAINING HACKS” to @ colossusfit

➢ DM “body recomp” for a special case study to lose fat, and build muscle

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

Why we fall motivation video- https://www.youtube.com/watch?v=mgmVOuLgFB0

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 operate at a high level, if cardio or strength training is better and how to program your workouts.

Question 1 (00:23) - Hey Kyle & Josh, I love your message and you guys are inspirations to me. How do you continue to operate at such a high level and not fall off?

Josh quote (10:11): "Men destroy each other during war, and themselves during peacetime." — Nassim Taleb
Kyle quote (13:34): "But it ain’t about how hard you hit.
It’s about how hard you can get hit and keep moving forward;
how much you can take and keep moving forward.
That’s how winning is done!” -Rocky

What has us excited or intrigued:

Client shoutout: Mandy

Question 2 (20:19) - You guys talk about how your routines are superior. What makes your routines so great and how can I use some of those tips to improve my workouts?

Question 3 (32:03) - Is Cardio Or Weight Training Better For Fat 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/

702: How to Reverse Diet For Long Term Fat Loss (TRY THIS!) May 15, 2025

Show notes

Summary of episode:

In this episode we talk about what a reverse diet is, why we would do them, how to do them and so much more.

NOTE: MOST PEOPLE DO NOT NEED REVERSE DIETS!

What is a reverse diet?

How you eat after a diet of 8+ weeks is over
Instead of just going back to the diet you were eating before the cut

What are the benefits?

Prevent rapid fat re-gain after a diet as we are PRIMED for fat re-gain after a diet
Find out our new maintenance
The goal is to restore metabolic rate, avoid fat gain, and support long-term sustainability.

Who is it for?

After a diet that gives you plenty of fatigue (hunger, cravings, low energy, etc)
If a diet doesn’t give you any of these, eating normally/healthy after is totally cool

How to do a reverse diet?

Know your end of cut macros/calories
From there, start adding in 50-150 cals per week (mainly carbs and fats)
MONITOR YOUR BODY!
Weigh yourself daily, track weekly averages, and monitor measurements and progress photos.
Adjust Based on Response- If weight jumps quickly (>1 lb/week): hold calories steady until it stabilizes.
If weight is stable: continue adding 50–150 kcal each week.

Common mistakes:

Increasing calories too quickly
Letting “reverse diet” become a binge phase
Not being patient
Fearing any weight gain

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/

701: Motivation Monday - Reduce Stress, Maintain Strength With An Injury & Best Filling Snacks May 12, 2025

Show notes

➢ DM “mothers day special” to apply @Colossusfit

➢ Message “macro hacks” to IG for a macro hacks list

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, maintain strength with an injury and best filling snacks.

Question 1 (00:22)- Any tips or tricks to reduce stress? I find I struggle with this a lot.

Josh quote (09:46): "Get focused, get ferocious. Dig deep and find that fire inside of you, The one that doesn't take no for an answer."
Kyle quote (12:53): “You get rewarded in public for what you do in private.”

What has us excited or intrigued:

Client shoutout (22:06) : Vanessa Johnson

Question 2 (23:09)- What do you guys do to keep up strength when resting an injury?

Question 3 (28:41) - I know you talk quite a bit about not snacking, but I’m curious. If you were to have some “healthy” snacks, what would they be?

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

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

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