Fit, Healthy And Happy Podcast

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**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:

690: 7 Habits To Make You Fitter, Healthier & Happier This Summer Apr 03, 2025

Show notes

➢ Starbucks giveaway- https://www.instagram.com/p/DHreBt8RSdF/

➢ Message me "SUMMER SHRED CHALLENGE" to IG @ColossusFit

Summary of episode:

Listed points:

(01:22) Keep your promises to yourself/ build character Be fit? Workout Lean? Eat clean. Rich? Do the work? Don’t quit too soon

(02:43) Be militant with what time you wake up at. - Any successful person has a time they get up at and they stick at it. Usually earlier.

(05:26) Master one action every 90 days - What you focus on grows

(06:37) Embrace the suck to make new habits

(08:11) Set consistent study time - make sure you are growing and learning. Don’t just do it once, do it consistently. 10 pages every day/ podcast on the way to work, music on the way home etc.

(09:38) Summer activities

(11:15) Set Fewer Goals

More isn’t better...better is better. Do less, but do it better.

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/

#fitness #summer #healthy

689: Motivation Monday - Correct Uneven Muscle Growth, Develop A Consistent Gym & Nutrition Routine & Improve Your Deadlift Mar 31, 2025

Show notes

➢ Apply for my coaching: https://www.colossusfitness.com/

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

“If you think the price of winning is too high, wait till you get the bill for regret.”

Question 1- (00:25) How/ what should I do about uneven body parts?

Kyle quote: (12:59) “you didn’t come this far to only come this far.”

Josh quote: (15:37) "One more."

What has us excited or intrigued:

Client shoutout: (22:32) Tayler

Where we’re at in our journey?:

Links Discussed in episode:

Weekly questions:

Question 2- (26:36) How do I get into a good fitness routine. I’m so all or nothing.

Question 3- (32:16) Good morning Coach Josh and Coach Kyle! I wanted to ask a quick question. So about 1-2 months ago I hit a 1 rep max of 345 on deadlift. Now it seems that I’ve hit a brick wall and 315 isnt even moving that good. I’m struggling to get the weight up consistently and I’m confused why? My diet has gotten better since my 1RM, my other PRs are making good progress, and my workouts have been going smoothly. Do have any advice on what I could try to get through this brick wall or any idea of why this is happening?

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/

688: 10 Life Changing Habits Of Super Fit People Mar 27, 2025

Show notes

Apply to work with me to get your dream physique, guaranteed: TYPEFORM

Summary of episode: In today’s episode I’m

*Number 10 honestly is my secret so don’t miss that

Listed points:

1 (01:09) - No “off days” / active recovery instead

2 (03:08) - Investment in their health

Levels to this
Basic level, getting a good gym membership, , basic supplements and good food
Next level: Nicer gym gear, higher level gyms, fitness trackers, paying more for healthier options when eating out, trainers and coaches
THE BEST INVESTMENTS PRODUCE RETURNS

3 (08:32) - Track progress

4 (10:13) - Not just doing what you feel like (Plan ahead, set boundaries and aim to win most days)

5 (12:56) - Think long term and practice delayed gratification

6 (14:10) - Hydration as a priority

7 (14:54) - Do a little more - abs, less deserts, log accurately

8 (16:22) - Limiting processed foods

9 (17:33)- Optimization of sleep

10 (18:31)- Avoiding all or nothing mentalities and making fitness a lifestyle

This changed everything for me. When I started I was hot and cold.
Instead I made it a lifestyle
Limit extremes (Excessive overeating, guilting yourself etc, any setback is just that and the journey continues)
Making the gym something I did consistently without the need for perfection. Deload/unload weeks when necessary
Choosing to always make healthy decisions
(The more you do it the more common place it becomes and you elevate your standard)

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/

687: Motivation Monday - Improve Gut Health, Detach Emotional Value From The Scale & Biggest Gym Mistakes Mar 24, 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 improve gut health, detach emotional value from the scale and the biggest gym mistakes.Question 1 (00:27) - How to improve gut health? I always hear people talking about it online, but not sure where to start.Josh quote (10:22) : “If you fake bravery when you’re scared, that is bravery. Motivation is the same way. If you fake motivation when you aren’t indeed motivated, you doing the thing is motivation.” Power of disciplineKyle quote (13:57) : “Don't sweat the small stuff...and it's all small stuff. ... when you let go of your expectations, when you accept life as it is, you're free. To hold on is to be serious and uptight. To let go is to lighten up.”Client shoutout (20:47) : LaurenQuestion 2 (23:22) - How do you learn to detach emotional value from the number on the scale?Question 3 (30:46) - After being in the gym for so many years, what are some of the biggest common mistakes you see?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/#guthealth #nutrition #fitness #motivation

686: How to Get & Stay Motivated (DO THESE NOW) Mar 20, 2025

Show notes

➢ Apply for coaching to get in the best shape of your life- https://contact146591.typeform.com/to/awNh2pi3

Summary of episode:

In this episode we’re going to walk you through how to get and stay motivated.

These tips will especially be helpful for you if you feel like you need an extra little boost here and there.

This episode is a mix of short and long term fixes that should be able to help you out.

Listed points:

1 (01:14) - Find your why

Reflect on your values and priorities
Ask yourself deep questions
Visualize your future self

2 (02:49) - Ask yourself what daily actions actually motivate and demotivate you

what doesn’t? Scrolling, tv
what does? - a run, a walk, affirmations etc

Understand your motivation patterns & lean into it**
-- when do you perform the best?

3 (07:07) - **Clear and actionable goals

It’s hard to be motivated when you don’t even know what you’re working towards
Reward yourself
Celebrate small wins
Track your progress

4 (08:30) - Motivational videos/this pod

Watch “no excuses” motivation video every morning

5 (10:20) - Get used to doing it anyways

Action leads to motivation. Motivation shouldn’t lead to action

6 (11:37)- Lean into a caffeine boost

7 (13:13) - Fix your circle

-How can you surround yourself with a circle of people that motivate you?

-Fill out the application to show you how we can 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/

685: Lose Fat Without Dieting, Stop Muscle Soreness & Avoid FOMO In Fitness Mar 17, 2025

Show notes

➢ DM “EARLY ACCESS” to @ ColossusFit to learn how I can help you lose fat without dieting- early access pricing for the challenge➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=enWelcome 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, stop muscle soreness and avoid FOMO in fitness.Question 1 (00:24) - How would you recommend going about losing fat, without dieting? Any time I try to diet, I find I can’t stick to it and end up going backwards.Josh quote (09:51) : "Spend a handful of hours a day going fast. Crush a gym session. Do deep work on a project you care about. Spend the rest of the day going slow. Take walks. Read books. Get a long dinner with friends. Either way, avoid the anxious middle where you never truly relax or truly move forward." - Charles millerKyle quote (11:39) : "Your body is your temple. Treat it with respect and it will reward you with a lifetime of health and happiness."What has us excited or intriguedClient shoutout (18:46): SpencerQuestion 2 (21:37)- How do you deal with and prevent DOM’S (delayed onset muscle soreness)?Question 3 (27:35) - I’m quite health conscious and I find sometimes I feel like I’m missing out on experiences with others. How would you work around the feeling that you’re missing 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/#fitness #fatloss #podcast #weightloss

684: 7 Nutrition Hacks I Use To Keep My Clients Lean & Jacked Mar 13, 2025

Show notes

DM my personal instagram @ Colossusfit on instagram “TRAINING HACKS” to get my seven training hacks cheat sheet to add more muscle and up your intensity in the gym.

Summary of episode:

In today’s episode I share with you seven high level nutrition secrets that I give to my paying clients to get lean and jacked.

Listed points:

1 (01:12) - Protein & Calorie goals

Focusing on what matters - these are the physique movers
Carbs and fats pretty interchangeable within reason

2 (03:24) - Track data and analyze that data!

-MFP, spreadsheet

3 (07:56) - Fiber goals

Promotes gut health
aids with digestion
prevents digestive disorders like ibs
regulates blood pressure
lowers cholesterol
increases satiety
reduces the risk of certain cancers
improves skin health.
25 ish grams for women and 35 for men

4 (10:55) - Schedule and system of eating that works for you

*IF YOU’RE LIKING THIS EPISODE AND WANT ACCESS TO A RESOURCE WHERE I SHARE THE 7 High Level Training Hacks I Use To Keep My Paying Clients Jacked And Lean, DM ME “TRAINING HACKS” AND I WILL SHARE THAT WITH YOU FREE.

5 (12:59) - Understanding of food density

Nutrient density: This refers to how many nutrients (vitamins, minerals, fiber, etc.) are packed into a given amount of food. Foods that are nutrient-dense provide the body with more nutrients per calorie. For example, leafy greens, fruits, nuts, and whole grains are nutrient-dense.
Empty calories: These foods may satisfy hunger, but they lack the vitamins, minerals, and other nutrients your body needs to function optimally, potentially leading to nutrient deficiencies.
It’s easy to win with more dense healthy foods.
Think about shopping at a budget grocery store aldi, no frills vs a whole foods. Your dollar goes further just like your calorie goes further with healthy foods. You can still make it work with empty calories but it is much harder.

6 (14:48) - Plan for fun things and enjoy them guilt free

7 (17:47) - Accountability and it’s power

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/

683: Motivation Monday - Improve Flexibility, How Many Sets Per Workout & What To Eat Before A Workout? Mar 10, 2025

Show notes

➢ DM “JOSH” work with me personally to @ ColossusFit

Josh quote (14:03) : “Great things never come from comfort zones.” – Anonymous
Kyle quote (11:41) : “Some people have a problem for every solution.”

Client shoutout (20:30) : Brooke

Weekly questions:

Question 1 (01:50) - What is the optimal amount of exercises per workout? I have heard so many different things.

Question 2 (24:33) - What is best to eat before a workout?

Question 3 (31:47) - How can I improve my flexibility?

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/

682: 7 Easy Tips To Be A Fit, Healthy & Happy Parent Mar 06, 2025

Show notes

➢ DM “FIT BOD” to @ ColossusFit to learn how to ditch the dad bad once and for all

Summary of episode:

So many people will say your metabolism goes down and once you reach a certain age, it becomes impossible. This isn’t true at all!

Listed points:

1 (02:29) - **Aim to eat only real food**

Avoid ultra processed foods that are created in a laboratory
Why avoid? Not that they’re unhealthy- they’re designed to make you overeat

2 (06:18) - **Lift weights**

Don’t focus on just burning a million calories and sweating
Focus on improving strength- best way to see if you’re moving in the right direction
Strength>muscle gain>Better ability to burn bodyfat

3 (04:23) - Cut out the booze

leads to worse eating decisions
Worse sleep from it
insane amount of other downsides down the road, liver issues, heart problems, etc

4 (08:29) - Stop the excuses

Keep a consistent, accurate log of calorie intake
Eat protein & veggies first
Make nutritional health a priority
Build better habtis

5. (11:11) - **Check hormones**

Start with the journey first by making better decisions (often regulates hormones)
- Check to see if off with test, cortisol isn’t looking great, insulin sensitivity, blood tests etc
- Most people will have no issues

6 (12:35) - Add in some daily cardio

Walking
Some sort of mens leauge

7 (14:19) - **Get consistent good sleep**

Make it a priority
Bed same time, wake up same time- this takes care of 70% of peoples sleep issues
Terrible sleep into a workout increases risk of injuries.

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/

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

Show notes

➢ 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.

➢ Message me "Recipe guide" to IG @ColossusFit and I'll have it sent right over to you.

➢ Motivational video- https://www.youtube.com/watch?v=wnHW6o8WMas

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?”

Client shoutout: Susan W

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.

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?

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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