Fit, Healthy And Happy Podcast

Latest Episodes:

467: Motivation Monday - Fit & Healthy Takeout Options & Staying Fit In Relationships & What Books Do You Recommend Feb 13, 2023

Show notes

➢ DM - “TRANSFORM” and get our full exclusive guide totally free that includes in depth take out/fast food options (first 5 people to sign up will our ebook- $499 worth of value)
➢ 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 fit and healthy takeout options, staying fit in relationships and what books we recommend.

(0:00) Special Offer
(0:45) - Intro
(1:10) - Kyle quote: Work on yourself if you want everything else to work out for you.
(2:30) - Josh quote: "Realize deeply that the present moment is all you have. Make the NOW the primary focus of your life." - Eckhart Tolle
(4:10) - What has us excited or intrigued
(12:20) - Client shoutout: Ashley Trask
(15:00) - Question 1- Is it possible to eat out and still lose body fat?
Question 2- Best way to stay fit when dating someone with different calorie needs.
Question 3- Any food reads lately? I’ve seen your instagram post on your favorite books but with this book challenge you have to have some good reads now.

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/

466: 10 Ways To Eat Healthier (STAY FIT FOREVER) Feb 09, 2023

Show notes

DM “Healthy” to @colossusfit On IG to apply for coaching
Instagram: https://www.instagram.com/colossusfit/?hl=en
Youtube (Colossus Fitness): https://www.instagram.com/colossusfit/
Youtube (Fit, Healthy & Happy Podcast): https://www.youtube.com/@fithealthyhappy
In today’s episode we go over how to eat to stay lean and gain muscle.
Listed points:
1. Food is fuel
2. Food is also fun - 80/20 rule
3. Learn to track calories
4. Keep tracking calories
5. Buy food with thought
6. 80% full rule in blue zones
7. Learn to cook- Usually food that takes longer to prepare is better for you
8. Learn to eat out or order meal prep services
9. Fill the gaps with veggies not low quality processed foods
10. Drink more water
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/

465: Motivation Monday - How to Get A Flatter Stomach, Increase Your Energy & Should You Work Out on an Empty Stomach? Feb 06, 2023

Show notes

➢ Message us on IG "Tight Tummy" to Instagram @ColossusFit (5 spots)
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/
➢ Watch the podcast on youtube- https://www.youtube.com/watch?v=G18T5MRLkac

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 a flatter stomach, increase your energy, and should you workout on an empty stomach?

(0:00) - Special Offer
(0:40) - Intro
(0:55) - Kyle quote: “A good walk in the morning. A good day of meaningful work. A good workout session. A good conversation with a friend. A good time with family. A good night of sleep A good life is pretty simple.”
(2:30) - Josh quote: Charlie Munger "Greed isn’t what drives the world, instead it's envy. Our lives are objectively the best humanity has ever had yet complaining & dissatisfaction is as high as ever." Humans don’t want their lives to just be better, they want them to be better than their neighbours.
(4:40) - Weekly thoughts/recommendations
(13:40) - Client shoutout: Annie
(15:10) - Question 1- I find that I constantly get tired during the day, my energy goes in waves and i’m not sure what to do. Any tips to naturally increase energy levels?
(23:55) - Question 2- I’m starting to think about getting fit for a trip coming up and really want to have a flat stomach. Any tips or tricks to make this happen?
(28:40) - Question 3- Is it okay to workout on an empty stomach?
Yes, but not beneficial like some people make it out to be.

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/

464: High Level Habits To Make You Fitter, Healthier & Happier In 2023 Feb 02, 2023

Show notes

KEY WORD: “Real Results” - 3 discounted spots

In this episode, we go over high level habits to help make you fitter, healthier and happier in 2023.

Listed points:

(0:50) 1- Dial in Your Sleep Routine

People who are sleep deprived on average will spontaneously consume about 500 more calories per day and become less active w/o realizing it.
One-third of Americans don’t get enough sleep on a regular basis so this needs to be talked about.

Tips:

Decide on a set bedtime
Leave the electronics alone
Stretch, breath, and relax. - has been shown to directly improve sleep quality
Prep your bedroom- Make a ritual out of making things as cool, dark, and quiet as possible.

(4:00) 2-Have a Stress Management Routine

Those that are more stressed tend to consume more calories without realizing it, they snack more and become more sedentary.

Tips:

Meditation, journalling, unwind time
Take breaks/avoid news stories
Know what stresses you out and be aware of it

(9:30) 3- Get Yourself Some Accountability

Friend group that actually challenges you
Our custom 1 on 1 coaching.
DM real results- 3 spots

(13:10) 4- Exercise for 60+ minutes a day

60 minutes of moderate physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more.
This is 4% of your day.
The mental health benefits of all this are also endless.

(15:35) 5- Drink Lots of Water

More than half of adults in the United States don't drink enough water – because they are too busy, forget or don't track it.
The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 15.5 cups (3.7 liters) of fluids a day for men. About 11.5 cups (2.7 liters) of fluids a day for women.
Benefits- Weight control, skin clearness, helps you feel full, blood pressure/body temperature regulation, joint health, etc

Tips:

Keep water by your side as much as you can.
Have a solid water bottle that makes sense to you.
Set reminders
Track it- what gets tracked, gets managed.

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

463: Motivation Monday - Are Your Workouts Too Long Or Too Short, Best Time To Workout & How Long To Rest In-between Sets Jan 30, 2023

Show notes

➢ DM “Muscle Gain” to join coaching and gain 10+lbs of lean muscle @ColossusFit
➢ Follow us on IG- https://www.instagram.com/colossusfit/
➢ Watch us on youtube- https://www.youtube.com/watch?v=j__Yt65qZ1s&t=1493s
➢Cortisol & Lifting: https://www.muscleandstrength.com/articles/60-minute-workout-myth-cortisol

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 if your workouts are too long or too short, the best time to workout and how long to rest in-between sets.

(0:00) - Intro
(0:30) Josh quote: "By changing nothing, nothing changes. - Tony Robbins"
(1:35) - Kyle quote: “Where focus goes, energy flows. And where energy flows, whatever you're focusing on grows. - Tony Robbins
(2:30) - Weekly thoughts/recommendations
(6:30) Client shoutout: Kelvin
(7:35) - Question 1- How long should I be in the gym? I have a busy schedule but I want to put on some muscle!
(17:40) - Question 2- What is the best time to workout? The morning or the night. All my friends go in the morning and say it’s better, I want to go with them but I am just not a morning person and the few times i have gone I have had to drag myself there and my training session sucked.
(23:00) - Question 3- I feel like I’m not taking enough time between sets and I’m not sure what the optimal rest time is. Any suggestions here?

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/

462: 6 Simple Nutrition Tricks That Guarantee Results Jan 26, 2023

Show notes

➢ KEY WORD: “MY YEAR” 3 discounted spots available.
➢ Watch the video on youtube- https://www.youtube.com/watch?v=djR9_2_5CBM

In this episode we give you 6 simple nutrition tips to level up your year.

Listed points:

(1:15) 1- Focus on calories in vs. calories out

This one isn’t quite as easy as it sounds, or the other tips but definitely the most important. So many variables come in between watches lying to us, food labels, etc.
Aim to use measuring cups, food scales, and track everything for maximum accuracy.
Big takeaway- Keep track of the data and you’ll notice trends.

(3:25) 2- Learn to be okay eating the same foods

It’s been said that we make 200 decisions related to food a day, by eating more of the same foods, we can help minimize that.
An easy way to help this remembering all the benefits of the food that you’re having and all the great stuff it will do for your body.
Within each meal, ask yourself - what value is this added for me, or what purpose?
This teaches you to learn A LOT vs. blindly following a meal plan and allows you to build up the habits.

(6:40) 3- Focus on food density

Simply put this means that there are low calories in large amount of food. Low energy density means there are few calories in a large amount of food.
Easy way to help feel fuller on fewer calories.
Some examples- Water, Fish, Lean meat and poultry, brown rice, sweet potato, basically all veggies, low fat popcorn, etc
Here's a quick example with raisins and grapes. Raisins have a high energy density — 1 cup of raisins has about 480 calories. Grapes have a low energy density — 1 cup of grapes has about 104 calories.

(9:40) 4- Aim to snack less or minimize snacking

The more used to doing this, you’ll always be looking for food around the house and just eat a bunch of randomness, especially when hungry.
I prefer 3 solid meals with 1 solid snack.

(13:38) 4.5 Eat at roughly the same time as usual if possible.

(14:10) 5- Pre log and plan

One of the most underrated strategies to help you succeed and stay on track.
If you’re reactive vs. proactive, you’ll be highly misguided.

(15:08) 6- Don’t sweat the small stuff.

Most companies will attempt to get you to part with your hard earned money by using enough scientific terms and big words to make you focus on small stuff so they can sell you fad diets, or supplements.
95% of people spend most of their time focusing on the last 5% rather than focusing on what really matters: consistency, adherence, hard work, sustainability, and tenacity. Don’t let your self get suckered.

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/

461: Motivation Monday - Best Muscle-Building Supplements, Truth About Carbs, & Encourage Others To Get Fit Jan 23, 2023

Show notes

➢ DM “Body Recomp” to lose your unwanted fat and replace it with new lean muscle. (5 discounted spots)
➢ Full episode on youtube- https://www.youtube.com/watch?v=MrpLa41StZ0
➢ Follow us on IG- 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 best muscle building supplements, the truth about carbs and encouraging others to get fit.

(0:00) - Special offer
(0:25) - Intro
(1:57) - Kyle quote: “It’s the small habits. How you spend your mornings. How you talk to yourself. What you read. What you watch. Who you share your energy with. Who has access to you. That will change your life.
(3:57) - Josh quote: "You don't become confident by shouting affirmations in the mirror. But by having a stack of undeniable proof that you are who you say you are. Outwork your self doubt."
(6:17) - Weekly thoughts/recommendations
(12:41) - Client shoutout: Whitney
(14:45) Question 1- How do you encourage other people to get started with fitnesS?
(23:15) - Question 2- I hear such mixed things, are carbs bad or good for me and how much should I be eating?
(32:35) - Question 3- I’m on a budget, what are your best three muscle building supplements?

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/

461: How to Overcome Obstacles in Your Fitness Journey Jan 19, 2023

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 best muscle building supplements, the truth about carbs and encouraging others to get fit.

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/

460: Motivation Monday - How To Properly Build Glute Muscle, Best Gym Etiquette Tips & How Fitness Has Shifted Over Years Jan 16, 2023

Show notes

➢ DM us "GLUTE GAINS" on IG #ColossusFit (4 discounted spots available)
➢Watch us on youtube- https://www.youtube.com/watch?v=6Y7vNaLUKBs
➢Karissa's Transformation- https://www.instagram.com/p/CnNLfVwv-Wy/

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 properly build muscle, best gym etiquette tips and how fitness has shifted over the years for the better or worse.

(0:00) - Intro
(1:25) - Josh quote: “What doesn’t kill us makes us stronger.”
(3:40) - Kyle quote: “Remember the past, but do not live in it.”
(5:40) - Weekly thoughts/recommendations
(11:30) - Client shoutout: Karissa w/ Coach Krista
(14:37) - Question 1- I’m new to the gym and having trouble knowing what to do and what not to do. Any tips as a beginner to avoid getting in people’s way?
(20:55) - Question 2- How can I build big glutes and get rid of my pancake butt?
(26:15) - Question 3- You’ve been in the fitness industry for 10+ years. How has it shifted, what’s improved and what’s gotten worse about 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/

459: 10 Things We Wish We Knew Before We Started Lifting Jan 12, 2023

Show notes

DM “REAL RESULTS” to @ColossusFit to start your coaching journey (5 spots)

Instagram deadlift hack: https://www.instagram.com/reel/CjD7sEmBkks/?hl=en
Fix your form youtube playlist: ➢Fix Your Form Playlist: http://bit.ly/FixYourForm

In today's episode we give you ten things we wish we knew before we started lifting so you can avoid these same mistakes.

Listed points:

1- Start with the right stuff first

Start with weights before cardio. You’ll be too tired to lift at your full potential if you tire yourself out with intense cardio
Avoid coming in and just pumping it up.
Leg day? Start with heavy squats once you’re warmed up.

2- Lift with purpose and intensity

3- It never hurts to ask

Majority of people are always willing to help if you’re unsure of how at attachment works, a machine, don’t hesitate to ask.
Same with any gym staff- ask for any help you need

4- Aim to go at a consistent time

Your body becomes adapted to the routine & it becomes habit, which makes you never want to skip or not go at your routine time.
You’ll also see the same people, which makes you feel more comfortable

5- Hire us

We can save you tons of time, money and energy in the long run
DM 'REAL RESULTS” for more info

6- Don’t be afraid to fail, and learn how to fail

This will help you a ton with confidence and safety.

7 - Place a 10lb plate underneath your weights when adding plates for deadlifts

8- Realize people aren’t judging you

Majority of the time, people are ultra focused on themselves, and how they look, instead of judging you.

9- Take it slow and start with less weight and work up.

Focus on the quality of each movement instead of jerking it up and ego lifting.

9.5 Don’t be scared to push yourself and change weight throughout

10- Watch our form videos before going to the gym

It will give you more confidence knowing you roughly know how the exercise should look.
Plus you won’t waste tone of trying to figure it all out in the gym

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/

Our TOPPODCAST Picks

Follow Us

Stay Connected

Fit, Healthy And Happy Podcast

Related Podcasts

Links

Stay Connected