Fit, Healthy And Happy Podcast

Latest Episodes:

458: Motivation Monday - Dieting Myths You Probably Believe, Six Pack In 30-days & Maximize Self Improvement In 2023 Jan 09, 2023

Show notes

➢ DM “SHIFT WORKER” to IG @ColossusFit for special case study on how to lose 20lbs of fat and gain 10lbs of muscle with a busy schedule in only 90-days. (4 spots available)
➢ Follow us on IG- https://www.instagram.com/colossusfit/
➢ Full abs episode 101- https://open.spotify.com/episode/6vU3lsnAnBaBEXGyybOTcE?si=7bba9855b2ca4ea0

(0:00) - Special offer
(0:54) - Intro
(2:30) - Kyle quote: Consistently good > occasionally great.
(5:34) - Josh quote: A bad day doesn’t mean you have a bad life
(8:38) - Thoughts and recommendations
(15:05) - Client shoutout- Grecia
(17:14) - Question 1- It’s 2023, what are some diet and nutrition myths that just need to go away?
(30:15) - Question 2- Is it possible to get a six pack in only 30 days? I have an event coming up and I really want abs.
(34:00) - Question 3. What do you guys do to maximize your own self improvement?

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/

457: 14 More Ways to Get and Stay Motivated in 2023 Jan 05, 2023

Show notes

Spots available for 2023 - Message us “2023” to @ColossusFit on instagram to start your transformation.
In today's episode we give you 14 more ways to get and stay motivated in 2023!
Previous get and stay motivated episode: https://open.spotify.com/episode/4PXQ4dSrL65TNmAqo6WuBH?si=ftmHG_z4Stu6P66Q_wRMaQ

Listed points:
Reference our older one
1- Realize your full potential. Work to your potential, not your quota.

“I did all my sets and reps.” But were you intentional?
Look for ways to go above and beyond

Similar situation, body type, etc.
People you follow, people around you, books, great youtubers, podcasts. etc
Who’s an athlete you look up to?

Investing in yourself can often change a lot for those around you like family and friends
You can put a burden on others if you don’t take care of yourself

stretching, abs, cardio, compounds, getting in the right mindset before the gym
Experts are the ones that do the boring things better and more consistently.

failure is a part of the process.
Failing at a bigger goal is better than achieving a small goal

Let your word to yourself be gold
Pretend you’re working out with the rock at 7, if you’re not there you miss it

The people that are better do the things that are hard
Quote about how doing hard things leads to better satisfaction

Social, news, negative people
Find things that charge you up instead of drain your energy

Some people on rest days do nothing, eat more, go backwards
Focus on active rest days

Instead of dreading whole thing break it up mentally. Warmup, compounds, accessories, exercise by exercise etc

13- Let your rest be rest

Make sure you’re able to do your next set to max capacity

14- Measure not mystery

keep statistics on everything around you. So much more motivating vs always wondering

2- Be inspired by great people
3- Realize it’s more than just about you
4- Do what others refuse to do
5- Be willing to fail
6- Keep your promises to yourself
7- Don’t be scared of things that challenge you
8- Cut out the energy drainers
9- Stay motivated even on your days off
10- Make regular Investments in yourself
11- Stop looking for balance, look to be exceptional in every area of your life.
12- Think of your workout in parts
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/

456: Motivation Monday - How To Make New Years Goals Stick, How Much Protein Is Needed To Build Muscle & Avoid Overtraining And Optimize Recovery Jan 02, 2023

Show notes

➢ DM “New Year” to start your new years transformation (ONLY FOUR EXCLUSIVE SPOTS AVAILABLE)
➢Protein full in depth episode- https://open.spotify.com/episode/01iNWztdK3wjfyGaAVIFx8?si=7650bff975814257
➢ Starbucks giveaway on our IG- https://www.instagram.com/p/CmuB9_yLV8i/

Time Stamps
(0:00) - Last chance special offer
(1:15) - Intro
(2:58) - Josh quote: “How you do anything is how you do everything.”
(7:45) - Kyle quote: “It's not about perfect. It's about effort. And when you implement that effort into your life every single day, that's where transformation happens."
(10:45) - Weekly thoughts/recommendations
Client shoutout: All transformations of 2022, successes we’ve had, renewal rate and total transformations over 10 years.
(16:38) - Question 1- I'm really excited about my New Years goals and I know motivation is temporary, saying so how can I make these goals stick? What do you do when you want to make new goals stick?
(25:30) Question 2- How much protein is needed to build muscle?
(32:10) Question 3- How can you avoid overtraining and optimize recovery in your fitness journey?

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/

455: How to Set Goals for the New Year | SMART Goal Setting 101 Dec 29, 2022

Show notes

DM us “New Year Challenge” For current clients only, discounted for the New Year.

$5k worth of prizes, including apple watches, weekly challenges, daily challenges, and incredible results to set you up for success through all of 2023. (7 spots available)

Starting Jan 2nd for a month.

We’re bigger fans of calling it goal setting instead of resolution setting.

43% of all people expect to fail before February, and almost one out of four quit within the first week of setting their New Year's resolution. Most people quit before the end of January, and only 9% see their resolutions through the year.

What is SMART goal setting?

Specific- 20lbs

Measurable- Tracking your weight, photos, measurements.

Achievable- 1.5lbs per week.

Relevant- Yes

Time-bound- 3 months

Fitness related example goals-

I’m going to lose x lbs by x date. I’m going to lose 20lbs by March 30th.
I’m going to do x pullups/pushups by x date
I’ll have a total of 1,000lbs for all compound lifts by x date
I’ll fit into my outfit x by date
I’ll lose x inches by x date
I’m going to lose 20lbs & fit into my size 4 stress by March 30th. Reverse engineer, 1.6lbs per week.

Other categories outside of fitness

Experience- Travel to x place this year
Personal growth- Read x books this year and attend x conferences
Mindset- No negativity challenge or talking about others
Relationship- Improve communication in all friendships
Career/business- Start x business by x date

If your goals only fall into 1 bracket, you’re going to be missing out on a lot.

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/

454: Motivation Monday - Reduce Overall Stress, Is Dieting Or Bulking Better & How to Navigate the Busy Gyms in the New Year Dec 26, 2022

Show notes

➢ DM “Boxing Day Sale” to IG @ColossusFit for a pre-new years special while spots last!

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 reduce overall stress, is dieting or bulking better and how to navigate the gyms in the New Year.
(0:00) - Intro
Josh quote: "This cannot be the year of talking, of wishing, of wanting. This has to be the year, you get it done!" + "To get what you can't, you have to deserve what you want."
(5:55) - Kyle quote: "Easy to spot a yellow car when you are always thinking of a yellow car. Easy to spot opportunity when you are always thinking of opportunity. Easy to spot reasons to be mad when you are always thinking of being mad. You become what you consistently think about. Watch yourself."
(7:50) - Weekly thoughts/recommendations
(9:55) - Client shoutout: Chris M
(13:00) - Question 1- I feel like I'm stressed out all the time, I always feel like I'm too busy, late and behind schedule on things. What do you do to reduce your overall stress?
Question 2- Is dieting or bulking better, and why?
Question 3- How do you recommend I navigate a busy gym going into the New Year?

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/

453: 8 Tips For Better Workouts Dec 22, 2022

Show notes

DM “Holiday sale” to apply for coaching at a discounted rate! (Only 3 spots available)

In today’s episode we give you 8 tips to have better workouts.

Know what the most important part of your workouts are: compound movements, strength movements, lifting over cardio, stretching, major muscle groups.
Hard movements you hate, are the movements you should be doing
Track the weight you're lifting for better results.
Be on a good program - good programs have periodization, challenge, and intention. They’re created for YOU based on your goals, situation, past history, equipment available, time frame.
Make a "no social media" rule - notepad, airplane mode
Know the difference between soreness, discomfort and pain - never train through pain
Don’t try and be insane with training sessions, be consistent, and aim for consistent quality - NOT excessive action that will leave you hurt or too broken to keep training
Know your why! Why are you in the gym...what motivates you?

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/

452: Motivation Monday - Most Underrated Fitness Tips, How to Curve Cravings & Should You Eat When You're Full? Dec 19, 2022

Show notes

➢ DM “Holiday sale” to give yourself the gift of an incredible transformation this week 🔥 (7 discounted spots)
➢ Amazon giveaway on our IG: https://www.instagram.com/p/Cl4p9nQLPXY/
➢-30 day disappear video- https://www.youtube.com/watch?v=YCF7OWxSMc8

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 most underrated fitness tips, how to curve cravings and whether or not you should eat when you're full.
Time Stamps:
(0:00) - Intro
(1:55) - Kyle quote: “what I enjoy most about fitness is how objective it is. what you put in is exactly what you get back. Nothing more. nothing less.
(3:30) - Josh quote: “The path that a great man follows becomes a guide by the world.” <-Best form of leadership is to lead by example
(9:25) - Weekly thoughts/recommendations
(23:40) - Client shoutout: Marissa
(26:15) - Question 1- Tips for staying patient, consistent, and enjoying the journey? - Victoria
(31:50) - Question 2- I find I’m really struggling to curve cravings especially at this time of the year, I want all the chocolate and everything that’s being brought into work. Any tips or tricks to help me get through this?
(39:35) Question 3- If you're trying to fit all your macros/calories in, should you eat even when you're not hungry?

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/

451: 10 Lifestyle Challenges to Make You Fitter, Healthier & Happier in 2023 Dec 15, 2022

Show notes

DM key word "REAL RESULTS" to @Colossusfit to start your transformation (3 spots available)

In today's episode we give you 10 challenges you can add to your life to become a fitter, healthier and happier version of yourself in 2023.

1- Drop one vice/thing holding you back.
2- Allocate more time to be creative.
3- Develop a stretching/mobility/deep tissue work or schedule.
4- Drink more water.
5- Invest in yourself. Your knowledge, courses, books, coach, etc.
*DM “REAL RESULTS” to work with the best before prices go up.
6 - Invest In your sleep routine and sleep space
7- Re-evaluate and develop a morning routine you can consistently do.
8 - Plan a getaway/trip of something you’re looking forward to.
9 - Take a daily media break. Even 20 min break when you get home
10 - Go one more

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/

450: Motivation Monday - How to Simplify Fitness, Journal Hacks for Happiness & Find Friends Through Exercising Dec 12, 2022

Show notes

➢ DM our IG @ColossusFit "DECEMBER SHRED" for coaching (4 spots)

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 simplify fitness, journal hacks for happiness, and find friends through exercising.
(0:00) - Intro
(4:40) - Josh quote: "When the vision is clear, strategy is easy."
(6:30) - Kyle quote: “Don’t wait until New Years to start making changes. Get busy. Now!”
(7:30) - Weekly thoughts/recommendations
(16:00) - Client shoutout: Jeremy W
(18:20) - Question 1- I saw you post on IG the journal you had the other day, I’ve never gotten into it myself and not sure where to start. Any tips or tricks?
(25:55) - Question 2- I’m trying to explain lifting, and overall fitness to a friend but realized how confusing it actually can be, especially when explaining it. How would you simplify it into a sentence or two (if possible)?

“Lift weights with good form, mostly 6-12 rep range, with a focus on progressive overload and compound movements. Be consistent, train hard, have fun, eat enough protein, calorie surplus to gain size faster, calorie deficit to lose fat.”

(31:15) - Question 3- How did you find your gym friends/friends with the same fitness goals and passions?

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/

449: 7 Things We Wish We Knew When We Started Fitness (Don't Make The Same Mistakes) Dec 08, 2022

Show notes

KEY WORD: “BODY RECOMP”

In today's episode we give you the seven things we wish we knew when we started in fitness so you can save time, money and energy.

1- Avoid the comparison trap

Don't let others influence your training so easily
Kali muscle example.

2- Newbie gains are real, take advantage

First little while you are primed for growth
Some guys only hitting chest and biceps first while, then it’ll take forever to balance back and legs.
You won’t be able to get this period back unless you fully detrain again

3- Flexible dieting does wonders and is most sustainable.

4- Health is #1 and this should be a life long process.

Healthy foods, cardio, etc, so much more than just being huge.

5- Be analytical about training and nutrition

Tracking weights, overall workouts, macros, etc goes such a long way
This sets you up for life, understanding macros within food choices.

*Our spreadsheet is a perfect example

6- Less is often more

“It's not about doing more, it's about doing less, but better.”

7- Supplements are just supplements & coaching is a WAY better investment.

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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