Fit, Healthy And Happy Podcast

Latest Episodes:

567: Motivation Monday - Grow Lagging Muscle Groups, Can You Grow Muscle While Running & Cables Or Machines? Jan 29, 2024

Show notes

➢ DM “Glute Gains” to @ ColossusFit on instagram to apply for our custom online fitness coaching program.
➢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 grow lagging muscle groups, if you can grow muscle while running & whether cables or machines are better.

(0:00) - Intro
(4:50) - Josh quote: "First forget inspiration. Habit is more dependable. Habit will sustain you whether you're inspired or not." - Octavia Butler
(6:23) - Kyle quote: “Exercise because you love your body, not because you hate it."
What has us excited or intrigued
Client shoutout: Marc
(13:40) - Question 1- How can I grow a lagging body part? When I started training glutes I was happy and started to see progress, but that has since stalled and I haven’t seen progress in over a year. Please give me tips to help! I workout 5 days a week and eat really healthy, recovery is great, what else can I do?
(23:45) - Question 2- I actually do have some questions. I am currently training for a marathon and hopefully a triathlon. I still want to build and keep my muscle while I’m training. Is that still possible? I want to get super toned.
(29:15) - Question 3- I love machine training but hate working out on the cables. Do I need to use cables to see progress or are machines totally okay?

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/

566: You've Hit Your Fitness Goal, Now What? Jan 25, 2024

Show notes

Learn more about our coaching program: https://colossusfitness.com/

Summary of episode: This episode is created to give you tips and strategies to continue seeing results after you've achieved your goal.

High level discussion points:

- Don’t soften up. Set bigger better goals.
-Set goals, achieve them, clap for yourself, set bigger goals - there is never a point you’ve made it, the journey is the destination
-Use mini challenges and tune ups
-Have accountability
-Continue with what's working
-Be okay with the boring work

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/

565: Motivation Monday - How To Actually Lose Weight, Does Workout Order Matter & Hardgainer Tips Jan 22, 2024

Show notes

➢ DM us on Instagram “case study” @‌ColossusFit (4 spots)
➢ Follow us on IG- https://www.instagram.com/colossusfit/?hl=en
➢ Video hack for hard gainers- https://www.youtube.com/watch?v=5sZ4LWhpbO4&list=PL8OM5ZzYjzbBmsisqNwd_6LtqJTGGP9jn&index=3
➢ Budget friendly bulking foods- https://www.youtube.com/watch?v=ZMZrcPU8Acw&list=PL8OM5ZzYjzbBmsisqNwd_6LtqJTGGP9jn&index=4

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 actually lose weight, tips for hard gainers & how to navigate a busy gym.

(0:00) - Intro
(2:00) - Josh quote: "A man’s emotions are what define him, and control is the hallmark of true strength. To lack feeling is to be dead,
but to act on every feeling is to be a child.”
(4:50) - Kyle quote: “All you have to do is show up.” These words are so simple but they’re so much truer than most people realize.
(6:30) - What has us excited or intrigued
(11:30) - Client shoutout: Jennie - 17lbs down / 5” on waist
(13:30) - Question 1- My gym is super busy, and no matter what I can’t seem to get the machines I want to. For my routine, does the workout order matter?
(23:15) - Question 2- I’m doing well with my nutrition, but can’t seem to get weight off. Any reasons why that might be? I don't have measuring cups or a food scale if I'm being fully honest, tracking can honestly be challenging to keep up with a busy life
(31:10) - Question 3- I heard you talk a lot about fat loss, understandably so. Curious if you have any tips for those struggling to gain muscle. I’m a hard gainer, and no matter what I do I can’t seem to gain weight/muscle.

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/

564: 7 Tips To Stay On Track While on Vacation Jan 18, 2024

Show notes

DM "Help" To lose fat and gain muscle and see faster results than ever before with our 1/1 online fitness coaching

Summary of episode: In today's episode we give you seven tips to stay on track while on vacation.

It’s no doubt that it’s hard staying on track while travelling, on vacation, etc.

In this case we’re specifically referencing things we did to stay on track and succeed while travelling for a few days, having friends up at our air b and b, etc.

Obviously these tips aren’t for applicable for an all inclusive trip, but can apply to majority of other travels.

Listed points:

1- Have a plan (think ahead). Pack snacks, plan meals, pre log calories. Plain and simple, go in with a game plan.

2- Head to a grocery store as soon as you can and stock up.

3- Look for solutions, not excuses. Just because you're traveling doesn't mean you can't get it done.

4- Aim to eat bigger healthier meals and limit snacking (unless packed protein snacks)

5- Walk as much as you can. Best way to explore different areas.

6- Check out the gyms asap. We went to powerhouse right away and got a lift in. Josh got day passes and other cool gyms

7- Go in with a positive mindset that you WILL Succeed and can vs “oh I usually fail” or “this is going to be hard i cant do 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/

563: Motivation Monday - How to Build Muscle & Lose Fat, Overcoming Gym Anxiety & Avoid Diet Burnout Jan 15, 2024

Show notes

➢ DM us “BODY RECOMP” to lose fat and build muscle at the same time. Spots are limited.
➢ Follow us on IG- https://www.instagram.com/colossusfit/?hl=en
➢ Body recomp full episode- https://open.spotify.com/episode/2fkmXxtC6YTw5EGmbb4bW1?si=Fq3R1sGsTc-HjDI_jYFJKw

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 build muscle & lose fat, overcome gym anxiety & avoid diet burnout.

(0:00) - Intro
Josh quote: "Take care of your body. It's the only place you have to live." - Jim Rohn
Kyle quote: “If what you're doing is working, keep doing it, if it's not then change it”
What has us excited or intrigued:
Shoutout: Josh
Where we’re at in our journey?
(18:30) - 1- How many days a week should you be strength training to lose fat and gain muscle? Vs. Cardio - Erika
2- How do you get over gym anxiety? -Kyla
3- How to navigate cal def/ macro goals without getting burnout specially if u are picky eater? -Alyssa

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/

562: Biggest Gym Mistakes- The Real Reason You’re Not Seeing Results In The Gym Jan 11, 2024

Show notes

DM us “real results” to apply for coaching

Summary of episode: In today's episode we go over the biggest gym mistakes you're probably making and how to avoid them so you can make more progress in the gym.

Listed points:

1- Too short or too long rest periods

2- Not doing enough of the harder movements - dead’s, squats etc. Just doing curls and quad extensions and chest work

3- Complicating your workouts for no good reason. Supersetting random stuff too much, not allowing for proper overload. Bench and dips example- both done poorly

4- Not actually being consistent enough in the gym. Only going when life is perfect

5- Too much cardio, too little lifting

*dm us “real results” for just that, real results.

6- Not progressing with weights and using the same weight forever

7- Not neglecting what you know you need to 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/

561: Motivation Monday - How to Get a Flat Belly, Do Fat Burners Work & How to Get Family Into Fitness Jan 08, 2024

Show notes

➢ DM “NEW YEAR” Last change to join today’s challenge ($5000 in prizes)
➢ Follow us on IG- 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 quick healthy eating tips, how to be more active during the day and improve mental health.

(0:00) - Intro
(1:05) - Josh quote: “It’s our responsibility to show up to the colosseum of life prepared for battle.” - Running in the rain, rain was his excuse today, instead he did it and took responsibility
(4:13) - Kyle quote: "Life is 10% what happens to you, and 90% how you react to it."
What has us excited or intrigued:
Where we’re at in our journey?:
(13:00) - Client shoutout: Shoutout to top 2023 transformations
Question 1- What are some healthy eating tips to improve my diet?
Question 2- How can I incorporate more physical activity into my daily routine?
Question 3- What are some ways to manage stress and improve mental well-being?

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/

560: The Best Type Of Diet To Get You Results in 2024 Jan 04, 2024

Show notes

KEY WORD: DM “New Year” to learn more

Summary of episode:

It’s that time of year where people will be searching for the best diet to follow, and very likely begin doing things that won’t last more than a few days, or a few weeks.

There are so many ways to get you to your end goal, and no single right way.

Instead of telling you what to eat or what diet to follow, we wanted to share some points for you to think about.

Here’s what to stay away from:

Cutting out all fun foods
Extreme calorie restriction (starving constantly)
Going from 1 to 100 (likely won’t last)
An approach that won’t last (keto, meal plan, etc)
Quick fixes

Here’s what to lean into:

Long lasting habit challenge
Eating more protein
Keeping track of calorie intake and make changes as needed
More satiating and whole foods
A diet that allows you to succeed on the toughest days

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/

559: Motivation Monday - Quick Healthy Eating Tips, Be More Active During Your Day & Reduce Stress / Improve Mental Well Being Jan 01, 2024

Show notes

➢ DM “NEW YEAR” Last change to join today’s challenge ($5000 in prizes)
➢ Follow us on IG- 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 quick healthy eating tips, how to be more active during the day and improve mental health.

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/

558: Top Lessons From Reading 52 Books This Year Dec 28, 2023

Show notes

DM "Challenge" to @colossusfit 3 discounted spots available

Summary of episode: In today’s episode I cover my top lessons I’ve learned from reading 52 books this year. Kyle provides additional feedback and insight to each lesson.

I wanted this episode to be powerful, so although I could have included one lesson from each book. I broke it down to be memorable and effective. If you want a part two, please let us know.‌
Listed points:
1.Reading is powerful

2. Being present

3. Don’t be afraid to take on giants

4. Achieving your potential - Doing The Work

5. Having personal impact

6. Personal Finance

7. Think decisions through

8. Emotion and relationships

9. Personal health

10. Experiences and living a quality life
Best thought provoking: The Almanac Of Naval Ravikant

Best mindset: Discipline Equals Freedom - Jacko

Best finance: Psychology Of Money - Morgan Housel / Die With Zero - Bill Perkins

Best fiction: The will of the many james islington

Best fiction series: Red Rising Saga

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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