Fit, Healthy And Happy Podcast

Latest Episodes:

448: Motivation Monday - How To Simplify Ab Training, Meal Timing Tips For Best Results & Mentally Get Ready For A Lift Dec 05, 2022

Show notes

➢ DM us on IG @ColossusFit "Early New Year" for an action taker discount for coaching (5 spots)
➢ Check out our youtube- www.youtube.com/colossusfitness
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/

(0:00) - Intro
(1:30) - Kyle quote: The man who loves walking will walk further than the man who loves the destination. When you fall in love with the journey, everything else takes care of itself. Trip, fall, pick yourself up. Get up, learn, do it over again.
(4:00) - Josh quote: "Your ultimate goal in life is to become your best self. Your immediate goal is to get on the path that will lead you there."
(5:05) - Weekly thoughts/recommendations
(16:10) - Client shoutout: Kayla
(18:20) - Question 1- I find I get overwhelmed with abs, I know there are a ton of great exercises, I see you do a lot of gym based ab exercises. How would you simply ab training?
(25:05) - Question 2- Does it matter what time of day you eat, and how often?
(31:45) - Question 3- Sometimes, usually in the middle set or end of a lift, I psych myself out. I get all the way set up, hands on the bar, and then lose focus or confidence. I usually sit up, wait 30s and reset. I'm not on social or listening to anything but my music, so I think it's really all in my head. Just have these questions like will I be able to hit this, am I ready Wondered if you guys had any tips or tricks.

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/

447: How To Achieve Your Goals Faster And Be Your Best Self Dec 01, 2022

Show notes

Learn more about online coaching: Colossus Fitness - The Polished Physique Program

In today’s episode we are going to discuss how you can achieve your goals faster and be your best self.

Challenge will make you better, without challenge you won’t get better.

Chose your hard. Health isn’t something you should put off.

Take your goals seriously because they are!

"Better off to be a warrior in a garden than a garden in war."

Seven tips to be more comfortable with challenge and achieve your goals faster:

Goals have buy-ins, what’s the buy in for your situation?
Be honest with tracking your time, where your time is spent will show you where your priorities are.
What are your underpriced opportunities in your life? Getting up earlier, staying in the gym longer, eating healthier meals, buying the right groceries for success, saving time and money with a coach (talk about link of coaching) listening to this podcast, going on walks and audiobooks instead of music, inject challenge into your life
1 more (1 less) (Vacation example)
3 markers of successful people Superiority complex, an insecurity of not being enough and impulse control (delay gratification)
Set goals and set them frequently - fall short of big goals, don’t set small ones that don’t motivate you.
Accountability, accountability and accountability - What can you do for this? I use a spreadsheet, measurements, photos same as clients. we encourage each other, I make this podcast, content.

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/

446: Motivation Monday - How Important Is Mobility, Make New Health Habits Stick & Pro Recovery Tips Nov 28, 2022

Show notes

➢ DM “Cyber Monday” to @colossusfit to take advantage of our Cyber Monday sale 🔥 (3 spots)
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/
➢ Hip mobility video- https://www.youtube.com/watch?v=GT_rJu2sjO8
➢ Ankle mobility video- https://www.youtube.com/watch?v=IikP_teeLkI

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 important mobility is, make new health habits stick and pro recovery tips.
Time Stamps-
(0:00) - Special offer and intro
(1:00) - Kyle quote: "The best way to predict the future is to create it."
(2:30) - Josh quote: “Everyone has a plan until they get punched in the mouth.” - Mike Tyson
(6:12) - Weekly thoughts/recommendations
(12:03) - Client shoutout: Jason’s client Grecia
(14:50) - Question 1- How do you recommend people get serious about fitness and health? I can’t seem to make my habits stick, I can do good for a month but I always fall off when things happen.
(21:20) - Question 2- How important is mobility? I was told I shouldn’t even squat because I have bad ankle mobility.
(27:10) - Question 3- I know you guys train hard and do a lot of activities, what are your tips to achieve optimal recovery?

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

445: How To Enjoy The Holidays And Stay Fit Nov 23, 2022

Show notes

DM “Black Friday” to @colossusfit start your fitness transformation
*Only 3 more spots available*

In today’s episode we are going to give you pro tips on how you can enjoy the holidays and still stay fit, healthy and happy. You should be able to enjoy your holidays and not feel horrible.

Mindset strategy:

You should be able to enjoy but not horrible
Example feeling stuffed/ feeling regret / having no plan
“Enjoyment looks different for everyone”
What’s your priority?
Remove all or nothing mindset

Eating strategy:

water
limit alcohol before food
Healthy food early
vegetables and lean proteins first 🦃
focus on what you really enjoy, avoid things you care less about.
Pre log
+Leave some room for extra
Avoid skipping meals - don’t fast, protein fast, more vegetables, high quality nutritious food instead

Fitness strategy:

Workout the morning of OR schedule your workouts in advance
Workout with a friend (people are off! go on a hike, play some family football)
Go on walks don’t be too sedentary - lots of food no activity = bad
Try and stick to your plan.‌

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/

444: Motivation Monday - Best Supplement You're Not Taking, Improve Grip Strength & How Does Creatine Work? Nov 21, 2022

Show notes

➢ DM us "Black Friday" on IG @ColossusFit for coaching
➢ Follow us in Instagram- https://www.instagram.com/colossusfit/

(0:00) - Black Friday Promo
(1:05) - Intro
(2:10) - Josh quote: “Patience is bitter, but its fruit is sweet.”
(4:05) - Kyle quote: “A year from now you’ll wish you started today”
(7:03) - Weekly thoughts/recommendations:
(9:50) - Client shoutout: All action takers and incredible transformations
Weekly questions:
(14:30) -Question 1- I know you guys have talked about it before but how does creatine actually work? I have a few questions about it.

What does it actually do?
How does bloating work?
What is the best time to take it?
If I stop taking it for a few days will I lose the effects?
Will I fail a test for school? (I’m an athlete)

(20:30) - Question 2- What’s one underrated supplement you’ve heard of?
(24:30) - Question 3 What are the best exercises to improve grip strength?

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/

443: 10 New Habits To Add To Enrich Your Life To Become Fitter, Healthier & Happier Nov 17, 2022

Show notes

KEY WORD: “IT’S TIME” - 4 spots

In today's episode we give you ten new habits that you can add, to enrich your life to become fitter, healthier and happier!

1- Waking up earlier

2- Sunlight exposure as early as possible

3- Limit screentime/ minimizing unnecessary time on phone

4- Put your money where your mouth is - invest in yourself

*DM “it’s time”

5- Cold showers

6- Self reflection practice - meditation / journalling or both

7- Be a lifelong student - podcasts, audiobooks, books

8- 10k steps - morning walk - nature walk daily

9- Checking out of your day

10- Phone cut off time - different focus modes on phone - no social media before bed

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/

442: Motivation Monday - Gain Muscle Without Fat, Mind Blowing Cardio Benefits & How To Keep A Calm Mind Nov 14, 2022

Show notes

➢ DM “Lean Muscle“ to @colossusfit to apply for coaching 10+lbs of lean muscle without gaining fat-3 people
➢Follow us on Instagram- https://www.instagram.com/colossusfit/

(0:00) - Special Offer
(0:40) - Intro
(1:20) - Josh quote: “How you do anything is how you do everything.”
(7:30) - Kyle quote: “If you think lifting is dangerous, try being weak. Being weak is dangerous.”
(9:20) - Weekly thoughts/recommendations
(21:30) - Client shoutout: Kaitlynne
(26:40) - Question 1- Thoughts on cardio? Im not doing much, mainly strength training. I want to lose fat, but just not too sure if it’s worth adding cardio. I’ve always heard people around me saying not to do any cardio.
(31:10) - Question 2- Now that winter is approaching, I want to begin gaining some more muscle but scared of putting on too much fat. How would you approach this?
(34:10) - Question 3- Could you give me any tips on how to keep a calm mind ? And peace with your mind & overall just think more positive?

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/

441: 5 Fat Loss Nutrition Hacks & Secrets (Guaranteed To Work) Nov 10, 2022

Show notes

DM “Fat loss” to @colossusfit to lose fat and achieve your transformation (6 spots)

Summary of episode:

In today’s episode we go over 5 nutrition hacks that aren’t often talked about, that will relate more to the mindset side of things to help you succeed long term.

Listed points:

1- Prime your environment

A 2006 study done where there were 2 jars were placed on the desks of secretaries. One clear and one covered up. The secretary that could see the Hershey kisses ate 71% more than those who couldn’t.
Unless you’re aware of how food cues can make an impact on us, we end eating way more calories we don’t plan on consuming or don’t even like that much.

Tips:

Rearrange cupboards & fridge (where will you not see it?)
Pay attention to environment
Be mindful of cravings

2- Make healthy food simply more convenient

No need to full on meal prep on Sunday’s for 6 hours.
Meal prep on Sunday for 30-60 mins have healthy snacks around, etc.

3- Avoid distracted eating & eat slower.

Chew more. ...
Set your utensils down. ...
Eat foods that need chewing. ...
Drink water. ...
Use a timer. ...
Turn off your screens. ...
Take deep breaths.

The benefits of slow eating include better digestions, better hydration, easier weight loss or maintenance and greater satisfaction with our meals.

4- Dial in the accuracy

Most of us are eating 20-40% more than we think everyday

Tips- Weigh food, track every little thing if possible, limit takeout, etc.

5- Plan your protein and have access to it always.

How can you do a better job planning?
Lean protein choices available is everything. You can find carbs and fats anywhere.

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/

440: Motivation Monday - Health Hacks for Desk Workers, Help Family & Friends Get Into Fitness, Factor Nights Out Into Fitness Journey Nov 07, 2022

Show notes

➢ DM us on IG @ColossusFit "Body Recomp" (5 spots available)
➢ Follow us on Instagram: https://www.instagram.com/colossusfit/

(0:00) - Intro
(0:49) - Kyle quote: “Take care of your body, it’s the only place you have to live”
(5:20) - Josh quote: Life and things that are hard don't get easier, we just get more resilient and stronger.
(9:36) - Weekly thoughts/recommendations
(22:55) - Client shoutout: Dale
(26:10) - Question 1- What are some simple changes I can recommend to family and friends to see some change in their health?

10k steps
Workout 3-5x a week
Join a sport/ game league
pick up a physical hobby (hiking)
cut out sugary drinks
Healthy breakfast
80/20 rule

(34:15) - Question 2- How to factor a night out into calorie tracking? What would you recommend I do and should I reduce calories/do cardio next day to make up for it?(41:20) - Question 3- What are some healthy hacks for desk workers? I'm sure you have some cool and creative ideas.

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/

439: 8 Of The Worst Fitness Mistakes & How to Avoid Them (AVOID THESE) Nov 03, 2022

Show notes

DM “FAT LOSS” to @Colossusfit to claim your spot for coaching and start your transformation.

In today’s episode we wanted to go over some of the biggest mistakes we often see that lead to long term failure.

The mistakes:

Always dieting
Yoyo’ing
Excessive bulking/forever bulker.
Not having a goal or changing goals too frequently
Not following a program + Giving into instagram training
Stopping (Make it part of your life)
Not doing movements correctly. Could get injured easily.
Giving into peer pressure (Your fitness goals are yours alone).

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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