Fit, Healthy And Happy Podcast

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438: Motivation Monday - Grow Your Glutes And Shrink Your Waist, Top Travel Fitness Tips & How to Drink More Water Oct 31, 2022

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➢ DM “Glute gains” to join the sample group to be coached on how to shrink your waist and grow your glutes in 90-days! - 4 spots available
➢ Starbucks giveaway: https://www.instagram.com/p/CkJUsQ0r3kz/

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 grow your glutes, shrink your waist, top travel fitness tips and drink more water.
(0:00) - Intro
(1:55) - Josh quote: “You’re alive. Act like it.
Go outside.
Call a friend.
Hit the gym.
Run until you can’t.
Lose your phone. Find yourself.”
(5:25) - Kyle quote: Don’t make permanent decisions based on temporary feelings.
(7:55) - Weekly thoughts/recommendations
(16:25) - Client shoutout: -Mike Robbins
(18:20) - Question 1- I know this is a cliche, but I really just want to grow my glutes and shrink my waist. I feel like there’s a lot of quick fixes out there, I know because I’m ashamed to admit I tried most of them to no avail. I know you guys are very honest so I want to learn how I can better do this.
(29:15) - Question 2- I travel often for work, and have a hard time staying on track, even on the shorter tips. What tips or strategies would you recommend?
(41:13) - Question 3- No matter what I do, I keep forgetting to drink water, even though you mention it’s the most important thing. What can do I do remember to do it more often?

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/

437: 6 Tricks To Break Through A Progress Plateau, Guaranteed! Oct 27, 2022

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DM "GET UNSTUCK" to us on @Colossusfit to break out of your plateau and see faster, better results!

In today's MUST LISTEN episode we give you six tricks to help you break through a progress plateau no matter what.

Most plateaus fall into 3 categories:

-Stool of fitness

Mindset plateau
Training plateau
Nutrition plateau

Is your plateau cased because of one or all three?

6 Remedies:

Mindset remedy:

1- uncommon answer -Make your fitness a priority & improve consistency

-Everyone says eat less, do more abs, do keto, etc.

-don't be half in and half out, have the belief that you can do it, that you do deserve it,

-have goals to work towards

-stop making excuses. “I don't have time.” Get real about the journey.

-start to do the uncomfortable thing

2 - Another uncommon one- Be patient for a bit longer.

Nutritional:

3- Decrease intake

Being more accurate (snacks, coffees, drinks)
Cook more

start to improve accuracy

*some people think they need to change a bit of things but aren’t:

A) consistently logging, weighing, under logging, etc

B) just aren’t consistent with it- example of a deficit during week, surplus weekend then thinking calories need to be lowered

4- Lastly, diet breaks, carb refeeds, etc.

Training:

5. -New routine / better routine

Lift heavier
Set new goals
Training partner/ trainer

6- Increase calorie expenditure

Walk more
Move more
More volume
More heavy compounds

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/

436: Motivation Monday - Perfect Warmup For Best Results, Biggest Nutrition Mistake & Best Deadlift Substitutes for Lower Back Pain Oct 24, 2022

Show notes

➢ Message us on IG @ColossusFit - “Fat loss forever” - 3 discounted spots available
➢ 5 Hip mobility stretches- https://www.youtube.com/watch?v=GT_rJu2sjO8&t=2s
➢ Limber 11- https://www.youtube.com/watch?v=FSSDLDhbacc
➢ Fix your deadlift form- https://www.youtube.com/watch?v=cHJHvV2EPsY&t=133s

(0:00) - Intro
(0:38) - Josh quote: “Invest in yourself, it pays the best interest.”
(13:20) - Kyle quote: “You can never expect to succeed if you only put in work on the days you feel like it,”
(15:30) - Weekly thoughts/recommendations
(20:05) - Client shoutout: Savanna
(22:00) - Question 1- Do you warm up/stretch before your workout? How long/What do you do?
(30:00) - Question 2- Since you’ve been coaching for so long and helped so many people, what would you say is the biggest mistake you often see from people struggling with nutrition, mainly nutrition wise?
(37:00) - Question 3- Any tips on how to stay consistent with deadlifts and if it’s worth doing them or not cause they feel good but I’m worried they might be low key agitating my lower back as I’ve already got a small pain down there just from working and such? Or what to supplement them with instead?

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/

435: Military Diet vs. Mediterranean Diet- Cons, Benefits, & Which is better? Oct 20, 2022

Show notes

➢ Send us a message "REAL RESULTS” to @ColossusFit on IG - 5 spots

In this episode, we go over the differences of the military diet and mediterranean diet. We do in depth and explain the pros, cons & so much more. Hope you enjoy!

Military Diet

What is it? - requires people to follow a low-calorie diet for 3 days and then return to regular eating for 4 days. Across the first 3 days, the diet restricts daily calorie intake to 1,400, 1,200, and 1,100 calories.

Lose 10lbs in 3 days- bold claims.

Includes lots of random things, grapefruit, bananas, apples, hot dogs, tuna, carrots, cottage cheese, vanilla ice cream, etc.
Despite its name, this diet does not relate to how people in the military eat.

Mediterranean Diet
What is it? The Mediterranean diet is a way of eating that's based on the traditional cuisines of Greece, Italy and other countries that border the Mediterranean Sea.

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/

434: Motivation Monday - Favourite HIIT Movements, Best Free Fitness App Hacks & How To Manage Long Vacations Oct 17, 2022

Show notes

➢ DM us on IG @ColossusFit "It’s time” (7 discounted spots)
➢ $100 Gymshark giveaway- https://www.instagram.com/p/CjTTwStrzYD/
➢ Follow us on Instagram: 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 our favourite HIIT movements, best free fitness app hacks & how to manage long vacations.
(0:00) - Intro
(0:32) - Kyle quote: “Three months from now you will either have three months of excuses or three months of progress. The time is going to pass by either way.”
(3:56) - Josh quote: "We suffer more often in imagination than in reality." - Seneca
(6:16) - Weekly thoughts/recommendations
(13:20) - Client shoutout: Chelsea
Question 1- I’m curious to know your thoughts on the Myfitnesspal barcode issue, and while we’re at it, also curious to know your favorite free fitness apps that help on your journey?
(21:30) - Question 2- What HIIT movements or burnouts do you like doing?
(27:18) - Question 3- How to manage long vacations? Like a month or longer trip?

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/

433: 7 Ways To Boost Your Energy (DO THESE NOW) Oct 13, 2022

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DM “fired up” to @colossusfit to apply for online coaching so you can get in the best shape of your life. In today’s episode we give you seven ways to boost your energy, guaranteed. Listed points: ExerciseConsistent workout schedule (motivation gets you there, discipline keeps you going)Walking actually net gives you more energy/ work in more activity into your day. Try a mid day walk.2. Sun exposure first thing in the morning Spend time in natureMorning walkLimit screen time at night3. L...

432: Motivation Monday- Best Type Of Creatine, Be More Confident In The Gym & How Often To Stretch To Improve Flexbility Oct 10, 2022

Show notes

Exercise

Consistent workout schedule (motivation gets you there, discipline keeps you going)
Walking actually net gives you more energy/ work in more activity into your day. Try a mid day walk.

Spend time in nature
Morning walk
Limit screen time at night

High protein delivers energy
Limit “massive” meals
Water first
Know how food affects you
Stop snacking on foods you can’t control
Don’t eat after 8 pm

Mental health
Rest and recovery
Do things that actually relax you
Journaling

Audio books
Podcasts
Books
Motivational videos

No phone first thing in the morning
No phone right before bed
Follow accounts that motivate you

2. Sun exposure first thing in the morning
3. Learn how to eat for energy
4. Take self care seriously
DM "Fired up" to @ColossusFit to start your transformation (4 spots available)
5. Spend 15-30 minutes getting inspired each day
6. Spend less time on your phone
7. Stop entertaining your excuses
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/

431: 8 Tips To Reach Elite Level Fitness Status Oct 06, 2022

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DM Elite to @colossusfit to achieve your elite transformation- 3 people

In today’s episode we give you eight habits to obtain elite fitness status.

Be on a routine where you move/ train on all planes of fitness (sagittal, coronal (or frontal) and transverse)
Understand there are two types of workouts (Peaked and focused or on the phone and “here to get it done” attitude) Have an attitude for progression
Does't skip cardio, abs, mobility, compounds or movements they don’t like
Coach. Explain all high level athletes
You track progress (Photos, measurements, weigh-ins)
Takes recovery seriously (Sleep, mobility work, etc)
Identity around nutrition is focused on health. - High protein, lots of veggies, right amount of calories, minimal alcohol, etc
Work gets put in no matter what day. Rest day, tired day, sore day, etc. - “You can never expect to succeed if you only put in work on the days you feel like 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/

430: Motivation Monday - Gym Hacks You Need To Know, Favorite Go To Healthy Snacks & Carbs Or Fats, What's Worse? Oct 03, 2022

Show notes

➢ DM “October Shred” to @colossusfit to get started (5 spots)
➢ Youtube form playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7
➢Fix Your Form Pocket Book: http://bit.ly/FormCheatSheet

(0:00) - Intro
(1:03) - Kyle quote: “Nobody owes you anything, but you owe you everything.”
(2:45) - Josh quote: "There are two ways to do something: the right way and again."
(6:45) - Weekly thoughts/recommendations
(8:35) - Client shoutout: Chris M
(11:10) Question 1- Congrats on 10 years of lifting. Seeing that you’re pros, what are some of your go to gym hacks that will help me in the gym?
(22:30) Question 2- What are your favorite go to healthy snacks that are either low calorie or high in protein?
(31:25) - 3- Carbs or fats, what is worse for me?

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/

429: 8 Ways To Get Out Of A Rut That ACTUALLY Work Sep 29, 2022

Show notes

DM “Gym Buddy” to @colossusfit to start your transformation today

In today's episode we go over eight ways to get out of a rut that actually work.

Listed points:

Find your why and make it deep
Find a grounding motivator (Night out, weigh-in date, trip, competition with friends)
By stop entertaining your excuses - Call yourself out and make change towards consistency
By actually tracking progress
Gym buddy (or coach) Friends and family are often supportive, but they don’t always provide the push we need when we’re stuck in a rut.
Take on some sort of challenge *mention 31 Day Challenge
Uncover the real reason.
Start small, but let the momentum carry.

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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