Fit, Healthy And Happy Podcast

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507: Motivation Monday - How To Push Through Hard Workouts, Fix Body Dysmorphia & Will The Fitness Industry Ever Change? Jul 03, 2023

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➢ Message us "Good to Great" on IG @ColossusFit to apply for 1 on 1 coaching (3 spots)
➢ 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 how to push through hard workouts, fix body dysmorphia and if the fitness industry will ever change.

(0:00)- Intro
(0:55) - Kyle quote: “You're not supposed to feel like working out everyday.
In fact, it would be weird if you did.
But, we do things everyday that we don't necessarily feel like doing.
Just suck it up and get it done.
Future you will thank present you.”
(2:30) - Josh quote: “It is never too late to be what you might have been.” - don’t live in comfort zone, break invisible glass of progress you’re comfortable with
(5:45) - What has us excited or intrigued
(10:15) - Client shoutout: Seth
(12:55) - Question1- How do you push through at the gym when you just want to leave? Some workouts I find myself just getting by and wanting to leave.
(19:05) - Question 2- You spent some time talking about all the craziness of the fitness industry, do you feel it will ever change?
(24:30) - Question 3- I work really hard for a great body, and there are times I find myself nervous to take my clothing. I believe people online call this body dysmorphia. Do you have any experience or advice with this?

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/

506: 7 EASY Healthy Habits That Will Change Your Life Jun 29, 2023

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Learn more about coaching: www.colossusfitness.com

In this episode we go over 7 EASY healthy habits that will change your life. Key word here being EASY. No cost involved, no need to spend hours doing it, these are things you can and should do DAILY.

1- Schedule time for exercise/meal prep etc

With everyone’s busy schedules it can be easy to skip out on that workout you were considering doing after work. Rather than planning to exercise when you “have the time,” schedule your workouts into the calendar.
Same with meal prep, schedule and plan it in to stay consistent

2- Develop a morning routine

This can look different for everyone. Maybe for you it’s practicing yoga every morning, maybe it’s journaling while enjoying a cup of coffee, or maybe it’s carving out time to sit down and enjoy breakfast with your family.
Whatever it is, creating a morning routine will give you time for yourself to ease into the day with the right momentum and energy. This also may be the only time for the rest of the day you can have a bit of solitude, so enjoy it.

3- Express gratitude

Expressing gratitude has been shown to change your brain chemistry to focus more on the positive things in your life, become more mindful, and be more giving to others.
You can’t be grateful and angry/upset at the same time.

4- Get a daily dose of nature

Spending time in nature can instantly restore your energy and lower stress. There is nothing more peaceful and natural than spending time surrounded by trees and soaking in a bit of sunlight.

5- Make time for downtime.

As the saying goes we were’t put on this earth just to pay bills and die. So remember to carve out some time for yourself to do the things that bring you joy.
Give yourself permission to enjoy life.

6- Consistently read & learn

Whether it’s regular books, audiobooks, podcasts, courses, etc, constantly investing in yourself will always pay off.

7- Have someone hold you accountable

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @‌colossusfit
➢Apply to get your Polished Physique:

Colossus Fitness - The Polished Physique Program

505: Motivation Monday - Get More Shredded For Summer, Best Protein Options & How Much Exercise Per Day Jun 26, 2023

Show notes

➢ DM “Shredded” to @ ColossusFit to apply for our test group (3 male and 3 female spots available)
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en
➢Watch this episode on youtube- https://youtu.be/o--s8Om-XEA

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 more shredded for summer, best summer protein options and how much exercise you should do per day.

(0:00) - Test group special offer
(1:43) - Kyle quote: “You don’t realize what you have until it’s gone.”
(3:45) - Josh quote: “It doesn’t matter what happens to you - what matters is what are you going to do about it.”
(11:000 - What has us excited or intrigued
(14:40) - Client shoutout: Patricia
(16:45) - Question 1- Tips on getting shredded? I’m kind of lean but want to keep going and see what I’m capable of?
(23:20) - Question 2- Best protein options for the summer? I find I can never hit my protein anymore with everything going on?
(26:50) - Question 3- How much exercise should I be doing in a day?

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/

504: 10 Reasons You're Not Putting on Muscle Jun 22, 2023

Show notes

Learn more about online coaching: https://colossusfitness.com/
➢Fix Your Form Pocket Book: http://bit.ly/FormCheatSheet

In today's episode we go over the ten reasons you're not putting on muscle.

Listed points:

Inadequate calorie intake - People may not eat enough calories to support muscle growth.
Weak mindset - doing the boring thing the longest well
Inefficient training program - People may be using a poor or ineffective training program that doesn't stimulate muscle growth.
Lack of progressive overload - People may not challenge their muscles with increasingly heavier weights or more challenging exercises over time.
Inconsistent training - People may not exercise frequently enough or may skip workouts frequently.
Overtraining - People may be working out too much, preventing muscles from fully recovering and growing.
You’re not sticking to one goal - cut calories one week increase the other)
Poor sleep habits - Lack of sleep can impact hormone levels, muscle recovery, and muscle growth.
Excessive stress - Chronic stress can interfere with muscle growth and recovery.
Poor form or technique - Incorrect form during exercise can cause injuries and decrease muscle growth potential.

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/

503: Motivation Monday- How To Get Rid of Skinny Fat, Best Pre Workout Nutrition & Habit We'd Like To Improve Jun 19, 2023

Show notes

➢ DM us “skinny fat” @colossusfit to apply and get killer results (4 people)
➢ 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 pre workout nutrition and what habit we'd to improve for overall happiness.

(0:00) - Special Offer
(1:50) - Kyle quote: “what seems impossible today will one day before your warm-up”
(4:30) - Josh quote: “Go confidently in the direction of your dreams! Live the life you've imagined.”
(6:10) - What has us excited or intrigued
(15:20) - Client shoutout: Whitney Osborne
(18:25) - Question 1- I’m new to fitness but noticed I’m in between a skinny and fat physique. My stomach sticks out, but my arms are super small. What would you suggest here?
(26:50) - Question 2- I’ve always wondered what’s best to eat before a workout to ensure I get high quality workouts? Any thoughts or suggestions?
(30:50) - Question 3- You talk about your great habits, morning routine etc that you have built up. Is there anything you’d say you need to improve on or would change?

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/

502: Debunking 7 Fitness Myths Everyone Believes (AVOID THESE NOW) Jun 15, 2023

Show notes

KEY WORD: DM us “level up”

In today's episode we go over seven fitness myths that everyone believes, why they are false and how to avoid them in your journey.

Listed points:

1- Myth: More sweat equals a better workout/better results

The amount of sweat produced varies between individuals and depends on factors like temperature and humidity.

2- Myth: Spot reduction is possible.

Fat loss occurs throughout the body as a result of overall calorie expenditure and cannot be targeted to specific areas.

3- Myth: Lifting weights will make women bulky.

It's difficult for women to gain a significant amount of muscle mass due to hormonal differences compared to men. Lifting weights can actually help women improve their strength, tone their bodies, and achieve a lean and fit appearance.

4- Myth: Crunches are the key to achieving six-pack abs.

Visible abs are primarily the result of low body fat levels, which are achieved through a combination of a healthy diet, overall fat loss, and strength training.

5- Myth: You have to eat all clean food to see results. OR do keto, fasting, carnivore, etc.

Different things will work for differe people and there’s no one diet that will be best for everyone.

6- Myth: Stretching before exercise prevents injuries.

A better approach is to engage in a dynamic warm-up, including movements that mimic the upcoming activity.

7- Myth: You can’t have carbs after (insert made up time) or you’ll gain weight.

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/

501: Motivation Monday - Rest Between Sets, Rep Ranges For Toning & Can You Exercise When Sore Jun 12, 2023

Show notes

➢DM us “fat loss” lose fat, gain muscle @‌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 long to rest between sets, rep ranges for toning & exercising when sore.

(0:00) - Intro
(1:05) - Josh quote: "Don't let what you cannot do interfere with what you can do."
(4:40) - Kyle quote: “Eat five small meals per day and run. Also, eat only breakfast and dinner, and walk. Also, eat lots of protein and lift, and don't even do any cardio, it's bad for your joints. Fruit is obviously good for you, and also it's all sugar and is bad for you. Veggies are good but also poison and you should avoid. Protein is hurting your kidneys. Make sure you eat a lot of it. Never starve yourself unless you're calling it "intermittent fasting" and then it's okay to starve yourself a little bit. Being vegan is obviously the healthiest lifestyle, and also no it's not. Fish is obviously super good for you, and it's full of mercury and killing you. Get some sun every day for Vitamin D and skin cancer.”
(5:35) - What has us excited or intrigued
(13:30) - Client shoutout: Brianna Palm
(16:50) - Question 1- What are the best rep ranges for toning up?
(24:25) - Question 2- Is it okay to exercise when sore? (Yes, but know when to rest, don’t risk injury?
(31:20) - Question 3- How long is it ideal to rest between sets?

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/

500: 50 Biggest Takeaways From 500 Episodes Of Health & Fitness Podcasts Jun 08, 2023

Show notes

➢ DM us “Special 500” to sign up for coaching - 5 spots available

In today's episode we give you our 500 biggest takeaways from 500 episodes of health and fitness podcasts.

Listed points:

“How you do anything is how you do everything.”
“By changing nothing, nothing changes”. - Patricia
Read non fiction books
Choose your hard - Paulysha
Be on a periodized routine that has progressive overload
“Early is on time, on time is late, and late is UNACCEPTABLE!” - Yong
Pre-log - Holly
Eat til you’re satisfied not til you’re stuffed! - Jason
Work hard and don’t look for shortcuts
“You could be good today, instead you choose tomorrow” The one thing fools all have in common is they’re always getting ready to begin. - Brooke
Hire a coach! HIRE A COACH! - Alexx (Jason’s client)
When attending a holiday or party make your first plate veggies and protein. - Joanna
FAIL TO PLAN, PLAN TO FAIL - Victoria
Quit looking at the clock. Time never stops, put your head down and grind. - Kristin
I love the reminders that small changes/habits + consistency each day = substantial results over time 🙌🏼 #thecompoundeffect - Yari
Body as a car
My fav quote that still pushes me through "discipline trumps motivation! - Alycia
Purpose over pleasure - long term thinking
7 days without the gym makes one weak ! - Tara
Sooooo many great tips and motivation over the span of your podcasts!! Hard to choose, but some of my favourites are:
Learn to love the process cause there is no end to being fit, healthy and happy. Sometimes progress is invisible (piñata analogy). Stay patient, be consistent and enjoy the journey. - Steph
Simply the concept of dropping one vice has changed it all for me.
Stop being a complainer - take ownership
Move more than just your workouts every day. Walks make a huge difference and really help the fat shred off!- Matthew
The concept of not being afraid to fail
'If you do not make time for your wellness, you will be forced to make time for your illness'
Mind muscle connection for better results
Shopping the perimeter of the grocery store for the healthiest foods
One of Josh’s quotes- Life and things that are hard don't get easier, we just get more resilient and stronger.
The concept of creating clutter free environments
Stock snacking by brushing teeth early (Snack cutoff time)
You can't out exercise a bad diet. - Stephen
What would a healthy person do
Quote: “if you don’t fight for what you want, you deserve what you get” - Alyssa
Try to laugh everyday
Control foods in the house
1g protein per bodyweight
Weigh-in everyday
Stop hitting snooze
Power of flexible dieting
Creatine works
Realizing people aren’t judging you in the gym
Comparison is the thief of joy
Get good gym clothes
A bad day doesn’t mean you have a bad life
Your self worth isn’t how you look - feel great - people care less than you think
Sun exposure first thing In the day
If you want something more caloric plan it in! Plan ahead.
Motivational wallpapers -
Have a great community and support group
Have a great community and support group

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/

499: Motivation Monday- How To Lose Fat Eating Out, Manage Time And Prioritize & Should You Split Up Workouts Jun 05, 2023

Show notes

➢DM us “summer results” to apply and get some incredible results this summer
➢Get your FREE fast food survival guide- https://colossusfitness.lpages.co/ultimate-fast-food-and-restaurant-survival-guide/
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 fat eating out, manage time and prioritize & if you should split up your workouts or not.
Time Stamps:
(0:00) - Intro
(1:35) - Kyle quote: “Don't Have $100 Shoes And A 10 Cent Squat”
(4:10) - Josh quote: "Overthinking kills your happiness." + Action alleviates anxiety!
(5:40) - What has us excited or intrigued
(13:50) - Client shoutout: Chris A
(17:05) - Question 1- With summer approaching, I’m already starting to notice the struggles. I’m on a journey and have about 20 more lbs to lose. However I love going out with friends, travelling, etc. Any tips to manage this?
(24:35) - Question 2- I’m having trouble managing time and prioritizing. Tips?
(29:05) - Question 3- Should you space out your workouts throughout the day or just do it all at once?
Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram
➢Apply to get your Polished Physique: https://colossusfitness.com/

498: How To Become Self Disciplined (Achieve Consistent Success) Jun 01, 2023

Show notes

DM “Results” to @‌colossusfit on instagram to apply for coaching so you can get better, faster and more consistent results.

Summary of episode: In today’s episode we go over how to become self disciplined so you can achieve consistent successes in your training, nutrition and overall health.

All of us can do well for a time, but doing it consistently and doing it when it’s hard is the downfall of most.

People out there that always seem to be winning seem like they have a secret, and the truth is that they do.

They are self disciplined.

In today’s episode we go over how to become self disciplined so you can achieve consistent successes in your training, nutrition and overall health.

Self discipline is defined as “the ability to control one's feelings and overcome one's weaknesses; the ability to pursue what one thinks is right despite temptations to abandon it.”

1.Discipline is easy to have when you have and set clear goals: Define what you want to achieve and set specific, measurable goals.

2. Start with a plan, even if the plan fails it’s easier to pivot when you know what you were wanting to achieve. Hope is not a strategy.

3. Identify triggers that break self discipline

‌4. Practice self-care: Get enough sleep, eat well, and exercise regularly to help improve your focus and energy levels.

‌5. Make positive habits (Good v bad habits)

6. Hack Motivation

Remember that self-discipline is a skill that can be developed with practice and commitment.

‌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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