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:

620: How To Get Out Of A Rut And Back Into A Successful Routine Aug 01, 2024

Show notes

DM “GET UNSTUCK” To @ Colossusfit to break out of your rut.

Summary of episode: In today's episode we give you the secrets to get out of a rut and back into a successful routine.

Listed points:

1. Acknowledge the Rut

Reflect: Take some time to understand why you’re in a rut. Is it due to burnout, lack of motivation, or external factors?
Accept: Recognize that it’s okay to be in a rut and that it's a temporary phase.

2. Set Clear, Achievable Goals

Short-Term Goals: Start with small, manageable goals to build momentum.
Long-Term Goals: Outline your bigger aspirations and break them down into smaller steps.

3. Create a Routine

Daily Schedule: Design a daily routine that includes time for work, rest, and self-care.
Consistency: Aim for consistency in your routine to build new habits and regain stability.

4. Prioritize Self-Care

Physical Health: Ensure you’re getting enough sleep, eating well, and exercising.
Mental Health: Practice mindfulness, meditation, or journaling to manage stress and improve focus.

5. Identify and Address Obstacles

Barriers: Identify what’s been preventing you from succeeding and address those issues.
Adjust: Make adjustments to your routine or environment as needed to remove these barriers.

6. Seek Inspiration and Motivation

Read and Learn: Engage with books, podcasts, or articles that inspire you and provide new perspectives.
Network: Surround yourself with motivated and supportive people who can offer encouragement and advice.

7. Track Your Progress

Journaling: Keep a journal to track your goals, progress, and any setbacks.
Review: Regularly review your progress to stay motivated and make adjustments to your plan.

8. Celebrate Small Wins

Acknowledge Achievements: Celebrate your successes, no matter how small they seem.
Reward Yourself: Give yourself rewards for achieving milestones to stay motivated.

9. Stay Flexible

Adapt: Be open to changing your routine if something isn’t working. Flexibility can help you stay on track without feeling stuck.
Learn: Treat setbacks as learning opportunities rather than failures.

10. Seek Professional Help if Needed

Coaching: If you find that the rut is deep-seated or persistent, consider talking to a therapist or life coach for additional support and guidance.

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/

619: Motivation Monday - Do This After Overeating & How To Lose Body Fat Properly Jul 29, 2024

Show notes

➢ Dm us “FAT LOSS” to apply for coaching @ColossusFit (Guaranteed results)
➢ Follow on Instagram- https://www.instagram.com/colossusfit

Josh quote: "Rest at the end. Not in the middle."
Kyle quote: “When we strive to become better than we are, everything around us becomes better too.” —Paulo Coelho
Client shoutout: Dale
Question 1- I just ate a whole pizza after being so good and on track with my diet. What now?
Question 2- I’ve started cutting out all sugars in the last few weeks. No pop, juice or any treats. I’ve noticed after losing 6lbs so far, my progress has stalled out and I’m not sure what to do to keep going. Any thoughts or questions to keep going towards my goal of 25lbs lost?

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/

618: 10 Quick Life Hacks For A Fitter, Healthier & Happier Life Jul 25, 2024

Show notes

Full episode on confidence- 522: 8 Easy Steps to Improve Confidence (Gym & Life)

Summary of episode: In today's episode we give you ten incredible life hacks to live a fitter, healthier and happier life.

Listed points:

See yourself as a confident person: Not a binary concept, it’s a skill that can always be improved. Take a photo you hate on your phone, unconfident unsure version of yourself. Then the best photo, see it as two people when making decisions.
Give more compliments or show appreciation for those around you
Lululemon pockets for men
Spend more time with people over the age of 70 and under the age of 6.
Keeping a to-do list
Turn Your Car into a University on Wheels
Download podcasts and audiobooks and use your daily commute to learn and grow instead of listening to that same song for the 1,000th time.
One in one out list for clothing
Learn to say no. People will take advantage of you and walk all over you if you let them.
As a rule of thumb if something isn’t a “Heck yes”, doesn’t make you a better person, or serve your highest purpose, just say no.
You don’t owe anyone anything so stop letting other people’s desires control your life.
Audible sharing - spotify premium new audiobooks
Don’t waste your precious energy on gossip or issues of the past, negative thought, or things you cannot control. Instead, invest your energy in the positive present moment.

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/

617: Motivation Monday - Get In Shape For A Wedding FAST, What's CICO & Best Workout Programs Jul 22, 2024

Show notes

➢DM “Challenge” to apply @colossusfitness (5 spots)
➢ Worst gym mistakes- https://open.spotify.com/episode/3KmfLwVMDro6UcDMH1gldc?si=FSg1uZ6aTTCTCUu9SAxlGw

Question 1- How to get in shape for a wedding fast?
Josh quote: "The first minute of action is worth more than a year of perfect planning."
(11:10) - Kyle quote: “It doesn’t matter where you are in life. The great thing about life is it’s always your next move. Your next move that counts”
(21:10) - Client shoutout: Kyle
Question 2- I’m not seeing the results I should from my program, why is that? I know you say you love programming and I am curious what’s holding me back. I do 5 days a week p/p/l.
Question 3- (31:20) - What’s CICO?

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/

616: Creatine Supplement: Should You Take It? Benefits, risks, Dosage, Facts & Myths Jul 18, 2024

Show notes

Newsletter: https://colossusfitness.lpages.co/motivation-monday-newsletter/

Summary of episode: Today's episode is the definitive guide to the supplement creatine. We cover the benefits, risks, dosage, facts and myths in this detailed 20 minute episode.

Listed points:

What is Creatine? Creatine is a natural substance found in our muscles and in some foods like meat and fish. It's also a popular supplement among athletes and bodybuilders.

How Does It Work? When we exercise, our muscles need energy. Creatine helps produce more of a molecule called ATP, which is the main energy source for high-intensity activities like weightlifting and sprinting. By increasing your ATP levels, creatine helps you perform better and for longer periods.

Benefits of Creatine:

Improved Performance: It enhances your ability to do high-intensity exercise, making it easier to lift heavier weights or sprint faster.
Increased Muscle Mass: Creatine helps you gain muscle mass over time by allowing you to train harder and recover faster.
Enhanced Recovery: It reduces muscle damage and inflammation, helping you recover quicker between workouts.
Supports Brain Health: There’s some evidence that creatine can also support cognitive function and brain health.

How to Use Creatine:

Dosage: 3-5g per day, no need to worry about loading although containers recommend it for some reason
Timing: You can take creatine at any time of day, but some people prefer to take it before or after their workouts.

Safety and Side Effects: Creatine is one of the most researched supplements and is considered safe for most people when used correctly. Some might experience minor side effects like stomach cramps or water retention. Always stay hydrated and follow the recommended dosage.

Frequently asked questions:

Do I need to load creatine?
What is the best form of creatine?
Natural sources of creatine? Beef 4.5 per KG / Chicken 3.4 g /kg
What happens when you stop taking creatine?
Best time to take creatine?

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/

615: Motivation Monday - How To Eat At Restaurants Guilt Free, What Healthy Actually Means & Fun Facts Jul 15, 2024

Show notes

➢ Get your FREE fast food survival guide- https://colossusfitness.lpages.co/ultimate-fast-food-and-restaurant-survival-guide/
➢DM us “Mom strength” to lose the mommy pouch, build confidence, strength & so much more to IG @ColossusFit

(0:00) - Special offer & intro
(1:10) - Question 1- What are some things you can do to be better at a restaurant without giving up your favourite foods?
(13:25) - Josh quote: "Anything worth doing is worth over doing. Moderation is for cowards.”
(11:08) - Kyle quote: “Here is how to get older without getting better. Keep relearning the same lesson. If you keep making the same mistake, over and over, the mistake isn’t the problem. You are.”
(16:50) - What has us excited or intrigued
(19:00) - Client shoutout: Michelle
(22:20) - Question 2- What would you consider a whole food? Or even a healthy food? I get so confused these days by what’s considered “good” out there, or worth considering.
(27:55) - Question 3- What are a few fun facts about you that people may not know?

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/

614: How To Improve Sleep Quality & Duration (Works Fast) Jul 11, 2024

Show notes

Enter our FREE airpods giveaway on our instagram @ Colossusfit
Summary of episode: In today's episode we give you every tip and hack to ensure you improve your overall sleep quality and duration.
Listed points and subtopics:

Have a set bedtime/ wakeup
A good sleep starts during the day

Morning Light Exposure: Get exposure to natural light soon after waking up to help regulate your body's natural sleep-wake cycle.
Regular Exercise: Engage in regular physical activity, but avoid vigorous exercise close to bedtime.
Healthy Diet: Eat a balanced diet with regular meal times and avoid heavy meals, caffeine, and alcohol close to bedtime.
Stress Management: Manage stress through techniques like mindfulness, yoga, or journaling to prevent it from impacting your sleep.
Limit or stop naps * w/ small exceptions

3. Have some degree of a wind down routine

Avoid stimulating activities
Limit blue light

4. 3/2/1
5. Caffeine / alcohol cut off times
6. Supplement w magnesium - Magnesium Bis-Glycinate few hours before bed
7. Sleep environment

Ensure your bedroom is conducive to sleep: cool, quiet, and dark.
Use blackout curtains or a sleep mask if necessary.
Set a comfortable room temperature 65-68 is best

8. Don’t force sleep

If you don’t fall asleep in a reasonable time it’s better to get up and let yourself feel sleepy
I like to read (Ex. of getting to bed at the right time)

9. Be consistent and keep working at it

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/

613: Motivation Monday- Is A Plant Based Diet Healthier & Is Intermittent Fasting The Best Weight Loss Solution? Jul 08, 2024

Show notes

➢DM “July 4” to @ Colossus for a discounted opportunity to be coached 1/1 by me and get your guaranteed transformation. (First 4 people)
➢Enter our airpod giveaway - https://www.instagram.com/p/C88MQvMOmWc/?img_index=1

Time stamps:
(0:00) - Intro
(2:15) - Is plant based a better diet?
(14:15) Josh quote: "Success comes from what you do when no ones watching.”
(12:35) - Kyle quote: “Remember, but don’t dwell.”
(15:25) - What has us excited or intrigued:
(20:45) - Client shoutout: John
Question 2- Is intermittent fasting superior? I know so many people who are shredded because of it.

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/

612: 8 Steps Guaranteed To Improve Mental Health Jul 04, 2024

Show notes

Become my next transformation - www.colossusfitness.com

Summary of episode: In today's episode we go over eight guaranteed steps to help you improve your mental health. This was inspired from a question I got about what I personally do to keep a positive mental space and I am excited to share my tips with you. Enjoy.

“Discipline is the strongest form of self-love.

1- Sleep well

2- Have a positive outlook. Don’t stress over small things

3- Set goals. The more you have to look forward to, the more fired up you’ll be.

4- Do hard things

5- Have good friends and relationships

6- Eat well

7- Train hard/exercise. Just 30 minutes of walking every day can boost your mood and improve your health.

8- Practice Gratitude/Journal

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/

611: Motivation Monday - Fitness Hacks For An Edge, Fixing Form But Getting Weaker & Getting Steps in Everyday Jul 01, 2024

Show notes

➢ Message us on IG @ColossusFit "Case Study" to apply for guaranteed coaching (5 spots)
➢ Free youtube form playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7&si=5vMKiPekPHNnfjOR
➢ Follow us on Instagram- https://www.instagram.com/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 fitness hacks for an edge, fixing form but getting weaker and increasing steps.
Question 1- is it normal that my bench lowered because I corrected my form?
Josh quote: "The question isn't who is going to let me; it's who's going to stop me." give yourself permission to be great
Kyle quote: “It doesn’t matter about the past. It’s today. What are we doing today?“
(15:00) - What has us excited or intrigued:
Client shoutout: Nikki M
Question 2- What fitness and health hacks do you use in your day to day that you find give you an edge over everyone else?
(35:20) - Question 3- I want to get to 10,000 steps per day, but I don't like getting outside too much for walks or hikes, but I find it easiest to get to 10k steps through running, but don't like running. So what should I do?

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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