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:

700: Nutrition Hacks That Make Getting Your Beach Body Easy This Summer May 08, 2025

Show notes

Listed points:

1- (00:46) Brush your teeth - josh

2- (01:50) Pre logging meals - David

3- (03:32) Using bone broth instead of olive oil. Flavor, protein and way less cals. Bonus if you cook it in onion. - Maddy

4- (06:12) Repeating meals that work well for you - Freeda

5- (09:23) Protein fasting - Freeda

6- (13:58) Front loading protein when you have less control of meals later - Megan

7- (14:54) If you’re going to snack at nighttime pre-log and stick to it - Carol

8- (16:30) Meal planning and bulk cooking - Alex

9- (17:26) Big salads are clutch in a cut - Brooke

10- Walk the perimeter of the grocery store, go in with a list, etc - 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/

699: Motivation Monday - Lose Stomach Fat Fast For Summer, Top 3 Supplements & Current Gym Trends You Hate May 05, 2025

Show notes

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 stomach fat for summer, top 3 supplements and current gym trends we dislike.

Question 1- (01:46) I am so tired of having this pouch in my stomach. I’m making a goal of getting rid of it once and for all by July 1. What’s the fastest way I can make this happen?

Josh quote (14:06): "It's simple. Success comes from training harder, living better and digging deeper than the others."
Kyle quote (11:40) : “I have a rule: no complaining about a situation unless you're prepared to do something to make it better. If you see a problem and you don't come to the table with a potential solution, I don't want to hear your whining about how bad it is.” - Arnold Schwarzenegger

What has us excited or intrigued:

Client shoutout: Jeremy

Question 2- (23:58) What are current gym and fitness trends that you hate?

Question 3- (31:38) If you could only take three supplements 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/

698: 30 Reflections After Turning 30 Years Old in 30 Minutes May 01, 2025

Show notes

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

In this episode we go over 30 reflections and lessons learned from 30 years of life.

All of these realizations have come from the last decade of life, from 20-30 years old, so hope you enjoy them!

Listed points:

1- You can accomplish anything you commit to and put your mind to.

2- Success isn’t an arc, it’s a circle

3- Invest in yourself.

You are the single greatest investment there is.

4- Take risks

5- Be mindful of the future but don’t let it hold you back from the present

6- Don’t be afraid to start

7- Mistakes will always happen and you’ll never be perfect.

8- Health is wealth

9- Hard work trumps talent. The harder you work, the luckier you get.

10- Read, read and read some some more

11- Your past doesn’t dictate your future

12- Eating healthy

13- You can't change people. You can help them, you can support them, but you can't change them.

“My life became so much easier when I realized people can only change themselves.”

14- Be willing to learn from anyone

15- Try new activities/sports/etc

Just because you didn’t grow up doing something, doesn’t mean you can’t learn

16- Track as much as possible

17- Winning with others is way more enjoyable.

18- Overcommit and figure it out

19- Always have things to look forward to

20- Comparison is the thief of joy

21- Don’t worry so much. Especially about things that won’t matter in the future

22- Don’t let opportunity pass you by

23- Be extremely grateful for what you have

24- Ignore opinions of people you don’t respect (comments / social etc)

25- You Must Continue to Grow and Develop Yourself.

“Never stop learning.” “Evolve or die”

or “nobody owes you anything

26- Get great mentors

27- You can always control who you spend time with and should choose wisely

-quit/get rid of the things that are holding you back

28- Be the change you want to see

29- Do something great

You weren’t just born to pay bills and die

30- Age is just a number

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

697: Motivation Monday - Stop Feeling So Tired, What To Eat Before & After A Workout + Trick To Knowing What & Who To Believe In Fitness Apr 28, 2025

Show notes

➢ DM “Summer challenge” to IG @ ColossusFit

➢ Message me "Sleep hacks" on IG @ColossusFit for a free sleep guide with tips

➢ 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 stop feeling so tired, what to eat before working out and who to believe in fitness.

Question 1- (01:09) How do you know what’s the right fitness & health advice with all the information going around?

Josh quote (10:38): "Success is not a straight line it's a squiggly path that will take you back and forth in different directions. What's important is that in general you are moving forward and getting to where you want to go." - Quentin D’souza
Kyle quote (12:47): “The person who loves walking, walks further than the person who loves the destination.”

What has us excited or intrigued:

Client shoutout (18:17): Kyle S- Over 50lbs lost

Question 2- (22:10) What should I eat before and after a workout?
Question 3- (29:26) Why do I feel so tired all the time? My sleep is okay but not consistent and I consider myself to be generally 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/

696: 7 Nutrition Mistakes You're Probably Making (AVOID THESE!) Apr 24, 2025

Show notes

➢ DM “Summer challenge” to Instagram @ColossusFit

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

In this episode we talk to you about the 7 nutrition mistakes that you're probably making, and how to avoid making them.

Summary of episode:

Listed points:

1 (01:11) - Overestimating “Healthy” Foods

Foods like nuts, avocados, olive oil, and smoothies are healthy but very calorie dense. Portion control still matters.

2 (03:47) - Always needing something or needing something sweet

3 (06:45) - Needing to take advantage of everything

Free meals, free drinks, finishing plate etc. You don’t always have to eat everything

4 (08:44) - All-or-Nothing Mentality

One “bad” meal doesn’t ruin your progress, just like one salad doesn’t make you healthy. Consistency beats perfection.

5 (10:37) - Eating Too Fast/Mindlessly eating

Your brain takes about 20 minutes to register fullness. Speed eating = overeating.

6 (12:31) - Not Prioritizing Fiber or protein

Most people fall way short on protein. Protein keeps you full, helps build/repair muscle, and has a high thermic effect.
Fiber keeps you full, helps digestion, and regulates blood sugar. Veggies, fruits, legumes, and whole grains should be part of every day.

7 (13:19) - Blindly Following Fad Diets

Keto, carnivore, detox cleanses — trendy diets often work short term because of calorie restriction, not magic. Sustainability matters more.

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/

695: Motivation Monday - Get Ultra Lean For Summer, How Long A Diet Should Last & Strength Training Benefits Apr 21, 2025

Show notes

➢ Message “Birthday promo” to IG @ ColossusFit to apply for our 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 get ultra lean for summer, how long a diet should last & strength training benefits.

Question 1 (02:39) - I want to get ultra lean for this upcoming summer. I'm 176lbs, and want to lose about 30lbs, but do it sustainably. I workout 4x a week and eat healthy. What action steps do you recommend I take?

Josh quote (17:12) : “Big things start small.”
Kyle quote (18:51): “Talented people do more reps than untalented people. The reps make them talented."

What has us excited or intrigued:

Client shoutout (25:57) : Sarah

Question 2 (27:33) - I’ve got a family member that’s been consistent with the gym, but only cardio machines. How should I explain to them the benefits of strength training?

Question 3 (33:00) - How long should a cut be? And is it better to do it all in one long shot, or do mini cuts?

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/

694: 7 Mindset Shifts To Live A Fitter, Healthier & Happier Life Apr 17, 2025

Show notes

DM “SHRED CHALLENGE” To @ ColossusFit

Summary of episode:

Listed points:

(02:05) Environment = success (What books are you reading, what are your consuming, what are your default habits/ who do you spend time with? Don’t let life hijack your brain. Own your mind.
You normalize what’s around you. Be a small fish in a big pond.
(08:07) Whatever you focus on grows - Measure that focus and see even more growth
(11:28) You are an athlete - Build your team
(13:33) Impossible is nothing to someone who tries.
(14:24) Do hard things "Do what's easy, life will be hard. Do what's hard, life will be easy."
(15:25) Affirmations - (Today will be a good day, too easy, this will be light, I make good decisions)
(19:05) Know what a fit, healthy & happy life is to you then ask yourself “why not me?”

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/

693: Motivation Monday - Stop Boredom Eating, Get More Protein In Your Diet & Cure Cravings Apr 14, 2025

Show notes

➢ Apply for challenge - DM “SUMMER SPECIAL” to @ 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 boredom eating, get more protein in your diet and cure cravings.

Question 1- (01:20) how to get more protein?

Josh quote: (17:11) "First we form habits, then they form us. Conquer your bad habits or they will conquer you."
Jason quote (18:54): “Act like the person you want to become.”

Question 2- (29:32) how to cure cravings?

Client shoutout: (25:46) Jess Henry

Question 3- (34:18) how to stop eating out of boredom

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/

692: 5 Honest Reasons You're Not Succeeding On Your Fitness Journey (EASY SOLUTIONS) Apr 10, 2025

Show notes

➢ Apply for 1 on 1 coaching- www.colossusfitness.com

Summary of episode:

The goal of this episode is to go deeper than you eating poorly and not being consistent with the gym .

In this episode

Listed points:

1 (01:27) - You do the same thing over and over expecting different results

Failing on your meal plan? count macros
Skipping the gym? Hire a trainer/find a workout buddy
SO many people 3,6,12 months down the road we talk to in the same place, or worse. Because nothing changes

Solution: Change up the routine and approach.

2 (02:51) - 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 of their children ahead of themselves. But does this mean you need to put yourself last or can’t engage in healthier behaviours?

If anything, when you prioritize your own health and wellness, you have more physical and emotional stamina to care for others.”

Solution: Prioritize yourself and remind yourself of the importance of it.

You can’t pour from an empty cup.

3 (05:36) - You don’t actually want it bad enough

Hardest one for some people to hear
You like the thought of saying you’re doing something, but don’t actually care
Solution: Find your deep why

4 (09:05) - You don’t have much of a game plan & always wing it

It’s hard to stay on track when you don’t actually know what you’re doing or have a road map

Solution: Get a proper plan

5 (11:13) - The people around you sabotage you

Solution: Level up your circle

”People often feel insecure about their appearance and their choices. They feel guilt and shame for their own perceived lack of effort with healthy nutrition and physical activity. When someone around them starts dieting and exercising, it can trigger these feelings. It’s human nature to want to make these unpleasant feelings go way. This means making the shame trigger stop by running interference.”

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/

691: Motivation Monday - Healthy Hormone Tips, Shape Sexy Thighs & How To Meet Likeminded People Apr 07, 2025

Show notes

➢ Message “Summer Challenge” to apply for guaranteed results and learn more.

➢ Follow me 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 healthy hormone tips, how to shape your thighs and meet likeminded people.

Josh quote (11:40): “Either you run the day, or the day runs you.”
Kyle quote (16:16): “Soon you’re going to look back on this period of life and be so glad that you never gave up.”

What has us excited or intrigued:

Client shoutout: (21:40) Savannah

Weekly questions:

(00:38) Hi guys! I’m really struggling with my upper thighs…I train them basically every day and I’m building muscle, but the fat in the inner thighs is so stubborn any tips on lifestyle changes or exercises?
(24;01) Dasha- I noticed you and Josh are around a lot of fit people, how do you find those people?
- become the type of person - you’ll naturally attract them
(35:29) I always hear different things about how to improve hormone levels, any tips or tricks?

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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