Fit, Healthy And Happy Podcast

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497: Motivation Monday- Best Diet For Fat Loss & Longevity, How much Protein & Personal Training Or Online Coaching May 29, 2023

Show notes

➢ DM “Fat Loss” to @‌Colossusfit on instagram to start your transformation today! (3 people to jump into the challenge)
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en
➢ Watch this on youtube- https://www.youtube.com/watch?v=Lbm66brICOY
➢ Watch my 30 day cold shower video- https://www.youtube.com/watch?v=XVLGfOFHoHg&t=1s

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 the best diet for fat loss & longevity, how much protein to have & whether personal training or online coaching is better.
Time Stamps:
(0:00) - Intro
(0:38) - Kyle quote: “20 years from now you’d give anything to be this exact age, exactly this healthy, in this exact moment. Take a second to enjoy it.” — Richard Webster
(3:05) - Josh quote: “Challenges are what make life interesting and overcoming them is what makes life meaningful.” — Joshua J. Marine”
(7:40) - What has us excited or intrigued
(16:20) - Client shoutout: Justis
(18:50) - Question 1- What is the best diet for fat loss and for me to stick to for the rest of my life? There are so many types and it’s overwhelming. I’ve heard keto is the best.
(26:40) - Question 2- Is personal training or online coaching better?
(31:45) - Question 3- How much protein should I be eating?

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/

496: How to Avoid Injury In The Gym (8 Quick Tips) May 25, 2023

Show notes

➢Apply on our website www.colossusfitness.com

➢Our form playlist on youtube- https://www.youtube.com/watch?v=SVtg-1loH4c&list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7

In today's episode we give you eight quick tips to help you avoid injury in the gym.

Listed points:

1-Start with a proper warm-up
-Could be few mins on the treadmill, some mobility movements
-This helps increase blood flow, loosen up muscles, and prepare your body for the upcoming workout.
-Work up in weight. Squatting 315? Do the bar, 135, 225 etc and work up

2- Use proper form and technique
-Watch our form videos
-Ask a professional
-Our coaching includes all form video feedback

3- Progress gradually & leave your ego at the door
-Avoid the temptation to lift heavy weights or perform advanced exercises before you're ready. Progress gradually by increasing weights, repetitions, or difficulty levels as your strength and skill improve.

4- Listen to your body
-Pay attention to any pain, discomfort, or unusual sensations during your workouts. If something feels off or causes sharp pain, stop the exercise and assess the situation. Pushing through pain can lead to more severe injuries.

5- Use spotters and safety measures
-When lifting heavy weights, especially during exercises like bench presses or squats, have a spotter nearby. They can assist you if you struggle with the weight or need help.
-learning how to fail a squat, setting up safety for squats, etc

6- Maintain proper breathing

-Breathing correctly during exercises is essential. Exhale during the exertion phase of the movement and inhale during the return or rest phase. Proper breathing supports stability, prevents dizziness, and helps maintain proper form.

7- Don't neglect rest and recovery

-You don't need to be in the gym 2 hours a day, 7 days a week to see progress.

-Have a consistent recovery routine that works for you

-Focus on prehab before injuries take place.

8- Use appropriate equipment and gear

Wear proper workout attire and footwear that provide support and stability.
Belts and other tools can be used to help support in the gym
Sorry to say but crocs aren’t supporting you as much as you may think

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/

495: Motivation Monday - Best & Worst Fitness Accessories, How to Enjoy Guilt Free Treats & Best Summer BBQ Foods May 22, 2023

Show notes

➢ SUMMER SPECIAL IS BACK, Message us “summer special” to @‌colossusfit and we’ll take care of you (3 spots available)
➢ Watch this episode on youtube- https://www.youtube.com/watch?v=Ufm-v9b-8zA
➢ 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 the best and worst fitness accessories, how to enjoy guilt free treats & best summer bbq foods.
(0:00) - Intro
(0:25) - Josh quote's: "It always seems impossible until it's done." - Nelson Mandela
"It does not matter how slowly you go as long as you do not stop." - Confucius
(3:20) - Kyle quote's: “Something is better than nothing.”
“Consistently good > occasionally great”
(5:10) - What has us excited or intrigued
(14:29) Client shoutout: Everyone from summer abs
(16:20) - Question 1: What are the best and worst fitness accessories?
(21:45) - Question 2: How do you find balance in meeting your goals while having a treat guilt free?
(24:40) - Question 3: What are some of your favourite summer foods that you’ll use on the bbq?

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/

494: Get Your SUMMER BODY Ready By Following These Steps! (DO THIS) May 18, 2023

Show notes

DM us “summer abs” 3 spots still available!

In today's episode we go over how to get your summer body step-by-step.

Getting your body ready for summer can be challenging for a lot of people. So we wanted to give you a full breakdown of how you can do this, but within the next 60-90 days.‌

Set achievable goals: Setting realistic goals will help you stay motivated and focused.

What’s actually do-able in the time frame you have?

2. Aim for sustainability

Too many people will cut everything out, crash diet, etc because they waited too long. They lost weight, then put it all right back on afterwards

3. Count calories & macros

This allows you to know if you’re in a deficit or not, and make changes accordingly
Even if you start eating healthier, that’s not going to give you the full picture of what’s going on. Numbers don’t lie!

4. Strength train 3-5x per week

Incorporating strength training into your workout routine can help you build muscle and increase your metabolism.

5. Stay active with other activities.

Walks, cycling, or participating in other physical activities.

6. Accountability & coaching

7. Get enough sleep: Getting enough sleep is essential for your body to recover and rejuvenate. Aim for 7-8 hours of sleep every night.

8. Stay hydrated: Drinking plenty of water and other fluids is important to keep your body hydrated and healthy.

Remember, it's important to be patient and consistent with your efforts. Getting summer body ready is a process, and it takes time and dedication.

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/

493: Motivation Monday - Reduce Stress, Improve Sleep Quality & Best Filling Snacks May 15, 2023

Show notes

➢DM us “Summer Abs” to apply for discounted coaching to @ColossusFit (3 spots)
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en
➢ Watch this episode on youtube- https://www.youtube.com/watch?v=QxvEtreFhXo

(0:00) - Intro
(0:38) - Kyle quote: ‘If you want something you’ve never had, you must be willing to do something you’ve never done.’- Thomas Jefferson
(3:Josh quote: “A man who procrastinates in his choosing will inevitably have his choice made for him by circumstance.” ― Hunter S. Thompson
(7:25) What has us excited or intrigued
(13:50) - Client shoutout: Andrew Gombas
(16:55) - Question 1: What are some ways to reduce stress?
(24:30) - Question 2: How can I improve my sleep quality?
(29:27) - Question 3: What are some healthy and filling snacks?

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/

492: 7 Ways To Have A Positive Self Attitude & Unbeatable Mindset May 11, 2023

Show notes

Learn more/apply about coaching: https://colossusfitness.com/

In today’s episode we give you seven ways to strengthen your mindset and resolve so you can become an unstoppable and driven human being.

Listed points:

Positive Self-Talk: Practice replacing negative thoughts with positive ones to create a more empowering perspective.
Set Goals: Set achievable short-term goals that lead to long-term goals.
Break Habits: Allow your mind to think outside of the box, break bad habits and habits that no longer serve you.
Practice Self-Care: Take breaks, eat healthy, and rest.
Embrace Failure: Learn to view failures as opportunities to grow and improve.
Adopt a Growth Mindset: Instead of saying "I can't" or "I'm not good at that," embrace the possibilities of learning and trying new things.
Surrounding Yourself with Positive Influences: Spend time with people who uplift and support you in your endeavours.

Remember, becoming a better version of yourself is a journey and a lifelong pursuit. Implementing these tips will help strengthen your mindset, and in turn, lead to success.

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/

491- Motivation Monday - How To Stay Motivated, Lose Fat Fast & Biggest Challenge In Life May 08, 2023

Show notes

➢ DM us “fat loss” to our IG @‌colossusfit (5 spots)
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en
➢Watch this episode on youtube- https://youtu.be/35aq6fbnlEU

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 stay motivated, lose fat fast & do a rapid fire of questions with coach KG.
(0:00) - Intro
(0:27) - Josh quote: “We’re tight with property and money, yet think too little of wasting time. The one thing that we should all be the toughest of misters.” - Seneca
(1:40) - Kyle quote: “People are working harder than ever, but because they lack clarity and vision, they aren’t getting very far. They, in essence, are pushing a rope with all of their might.” — Dr. Stephen R. Covey
(3:25) - What has us excited or intrigued:
(10:07) - Client shoutout: Allison Leear
(16:00) - Question 1- I have a hard time staying motivated, what should I do to stay motivated?
(24:00) - Question 2- I am just about to start by weight loss journey, what is the best way to start losing fat fast?
(27:25) - Question 3- Kyle rapid fire questions

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/

490: The Worst Nutrition Mistakes That Everybody Makes (AVOID THESE) May 04, 2023

Show notes

Apply for coaching on our website- www.colossusfitness.com

In today's episode we go over some easy to fix nutrition mistakes.

1- Restrictive diets: Low carb, no carb, fasting, etc just something you simply can’t follow.

2- Skipping meals- Can often lead to people making poor decisions and over eating later on.

*Can be useful for special events though with the right discipline

3- Not reading food labels. Food labels share calories, ingredients, macros and so much more helping us make better decisions.

4- Eating too many processed foods

5- Not getting enough fruits and vegetables.

How many servings do you have per day? Ask yourself
Potatoes are the number 1 source of vegetables in the American diet.

6- Overeating: Many people overeat because they eat too quickly or don't pay attention to their body's signals of fullness.

7- Focusing on the micro over the macro

For example:

Meal timing over protein intake
Supplements over proper water

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/

489: Motivation Monday - Tips to Improve Mental Health, How To Tone Your Arms & Favourite Exercises May 01, 2023

Show notes

➢ LAST CHANCE- Dm us "Summer Challenge" @ColossusFit (3 SPOTS OPENED)
➢ Watch this on youtube- https://youtu.be/xCa3lvG2q8M
➢Fit Father Tips- https://www.youtube.com/watch?v=syWlGDhAobc&t=175s
➢ Abbey Scott interview- https://open.spotify.com/episode/1SZbBLZZOGhUOk6SDN6MvS?si=dPt91KNnQT-eCZ4Vn8GzZQ

(0:00) - Last chance
(0:50) - Intro
(1:30) - Kyle quote: “Most failures are one-time costs.
Most regrets are recurring costs.
The pain of inaction stings longer than the pain of incorrect action.” - James Clear
(2:40) - Community Quote: Do. Or do not. There is no try - Luke’s Master
(4:35)Josh quote: “Discipline begets discipline. Will propagates MORE WILL.”
What has us excited or intrigued
(12:40) - Client shoutout: Brooke P
(14:15) - Question 1- “I hope you are doing well. One thing that hooked me in your podcasts is hearing “most of all happy”. Do you have any episodes on mental health that you have done?” - Amber
(22:50) - Question 2- Curious if you have any tips on how to tone my arms? I’m making good progress with my belly and fat elsewhere, but can’t seem to get the arm fat to go down.
(25:30) - Question 3: Going to switch it up here. Rapid fire 7 questions to ask coach Josh and he has to answer them quickly.
a) Favourite exercise to do in the gym?
b) Least favourite exercise to do?
c) Favourite quote of all time?
d) favourite sport to watch?
e) Favourite sport to play?
f) Most challenging part about being a father?
g) Least favourite excuse?

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/

488: Surefire Ways To Fix Muscle/Strength Imbalances Apr 27, 2023

Show notes

3 Last Chance Spots At Early Access Pricing for the Summer Challenge, DM “Summer Challenge” to @colossusfit (Until spots sell out)

In todays episode we teach you how to fix muscle and strength imbalances. If you struggle with uneven muscle growth or having one side of your body stronger than the other, this episode is for you.

Listed points:

Dominant hands will usually be dominant (with exceptions)
Switch that up (Carrying car seats, plates in gym etc)
More unilateral training
Stop short on strong side, do an extra rep on weaker sides
If you have injury or mobility limitations address them
Limit machine and smith machine work
Increase dumbbell 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/

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