Fit, Healthy And Happy Podcast

Latest Episodes:

428: Motivation Monday - How To Have More Energy During The Day, When To Join A Gym & Social Media Vs. Reality Sep 26, 2022

Show notes

DM “September Shred” (3 spots)

(0:00) - Intro
(0:35) - Josh quote: “Be uncommon amongst uncommon men.”
(6:10) - Kyle quote: “The more you do, the more you get used to doing.” - Coach KG
(8:00) - Weekly thoughts/recommendations
(16:50) - Client shoutout: Becca H with Coach Jason
(19:30) - Question 1- I struggle with energy. I workout a fair amount, eat decently clean but find I’m pretty tired consistently, especially later at night. Any tips or strategies you recommend?
(29:01) - 2- Do you feel like your social media persona fully matches up with who you actually are? I know a girl who’s always posting about getting up at certain times, no cheat meals, etc and doesn’t live it in real life. Is there any part of what you say that isn’t fully true?
(36:00) - 3- I’ve been working out for almost a year now at home with a few dumbbells up to 20lbs, some bands and a few random things here and there. How do you know when it’s ‘time’ to make the leap into going to 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/

427: How To Improve Your Relationship With Food Sep 22, 2022

Show notes

DM "Kiwi" to @ColossusFit to start your coaching journey so you can do fitness forever <3

It’s important to understand that your relationship with food goes deeper than fuelling your body. Unlike animals that eat solely for survival, humans eat for a variety of reasons, such as joy, pleasure, culture, tradition, socialization, and to fuel their bodies.

Signs of a good relationship with food include:

You give yourself unconditional permission to eat the foods you enjoy.
You listen and respect your body’s natural hunger cues.
You eat when you’re hungry and stop when you’re full.
You don’t obsess over the number on the scale.
You don’t let the opinions of others dictate which foods you eat.
You don’t feel the need to justify your food choices.
You understand that you’re not defined by the foods you eat.
You enjoy all food in moderation.
You choose foods that make you feel your best.
Calories are not the focus of your food choices.

Don’t label good and bad foods
Know no one’s perfect: Avoid hedonistic eating tendencies (understand if you eat when sad, stressed, bored and find work arounds).
Planning
Learn more about foods & focus on health
Eat when you’re hungry
Fill your day with healthy foods (Have healthy options readily available)
Never punish yourself

Developing a good relationship with food takes time, patience, and kindness toward yourself. Allow yourself to navigate this journey without judgment, and take it day by day.

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/

426: Motivation Monday - How to Build Stronger Legs, What To Eat Before Morning Workouts & Increase Calorie Intake Sep 19, 2022

Show notes

➢ Dm us "Body Recomp" on IG @ColossusFit to apply for coaching (4 spots available)
➢ Follow us on Instagram: https://www.instagram.com/colossusfit/

Time Stamps:
(0:00) - Intro
(0:28) - Kyle quote: “You don’t realize what you have until it’s gone”
(3:05) - Josh quote: "it's not who you are that holds you back. It's who you think you are not."
(5:12) - Weekly thoughts/recommendations:
(15:45) - Client shoutout: Sarah
(18:45) - Question 1- Tips/opinions on working out 10-15 mins after waking? no food/caffeine?
(22:45) - Question 2- I’d like to get to a point where my calories are higher long term, what suggestions do you have to get there?
(28:40) - Question 3- I felt like my legs were stronger in the past, especially before this summer. Any tips or tricks to get that strength back?

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/

425: 10 Life Changing Things I Learned In 10-Years Of Lifting Sep 15, 2022

Show notes

DM “Pro Transformation” To @ColossusFit to get your advanced results Free form guide: http://bit.ly/FormCheatSheet In today's episode we go over 10 life changing things that we have learned in our over 10-years of lifting. Listed points: You Will Never Be At An “End Point”Training To Failure Is OverratedConsistency - Nothing beats consistency. Yeah, we've heard that cliche a thousand times, but the more I keep on the more I realize this is the difference maker. “The gym part is u...

424: Motivation Monday - Creating A Calorie Deficit & Should You Workout At Night Or The Morning Sep 12, 2022

Show notes

➢DM us on Instagram "Fat Loss" @ColossusFit for exclusive coaching (3 spots)
➢ 5 Reasons You're Eating More Than you Think- https://www.youtube.com/watch?v=yTBqQPrrjys
➢ How to Not Lose Progress Over the Weekend- https://open.spotify.com/episode/4qL8hmTBzQPDujVpAMBu0z?si=244f6456f8a3469d

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 creating a calorie deficit, when you should workout for optimal results & deal with people around you that are judgemental.
(0:00) - Intro
(1:45) - Josh quote: "Everything has beauty, but not everyone sees it." - Confucius
(6:38) - Kyle quote: “You’re not supposed to feel like working out everyday.
In fact, it would be weird if you did.
But, we do things everyday that we don’t exactly feel like doing.
Just suck it up and get it done.
Future you will thank present you.”
(9:42) - Weekly thoughts/recommendations:
(15:25) - Client shoutout: Hayley
(17:55) - Question 1- Where I'm struggling right now is, I'm having a hard time creating a calorie deficit. What is the best way to regulate this and make sure I'm in a deficit?
(25:50) - Question 2- Should you workout at night or the morning?
(30:28) - Question 3- When people catch me tracking my calories some are supportive when I explain what I’m doing, most though make fun and exclaim “Why are you doing that?! I’ve got better things to spend my time on!”. Now this stuff rolls off me I do not care but how do you guys find that people respond?

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/

423: 8 Foods You Should Avoid In Your Diet Sep 08, 2022

Show notes

Learn about online coaching: https://colossusfitness.com/

Recent report shows that diet-related deaths outrank deaths from smoking, and about half of U.S. deaths from heart disease - nearly 900 deaths a day - are linked to poor diet.

The pandemic highlighted the problem, with much worse outcomes for people with obesity and other diet-related diseases.

One important question to ask within food and your diet is- what value is this adding for me?
In today's episode we give you eight foods you should avoid in your diet.

Listed points:

1-fried foods/trans fat

increases your risk of developing heart disease and stroke. It's also associated with a higher risk of developing type 2 diabetes.

2-excessive caffeine.

Can cause restlessness & shakiness, insomnia, anxiety, fast heart rate, dehydration and so much more

3-alcohol

High blood pressure, heart disease, stroke, liver disease, and digestive problems

4-sugary drinks.

refined sugar. Starbucks drinks, pop, juices, & so much more
weight gain, obesity, type 2 diabetes, tooth decay and cavities

5-Bread/pastries. Crossaint, muffins, donuts,

6-Fast food in general

7-French fries

8- Chips

*In order to succeed you HAVE to make sacrifies.

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/

422: Motivation Monday - How To Stay On Track For A Special Event, Add Depth To Your Squat & Avoid Imposter Syndrome Sep 05, 2022

Show notes

➢ DM us "Fat Loss" to @ColossusFit to apply (5 discounted 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 stay on track for a special event, add depth to your squat & avoid imposter syndrome.
(0:00) - Special Offer
(0:56) - Intro
(1:15) - Kyle quote: “Food is the most abused drug. Exercise is the most underused antidepressant.”
(4:15) - Josh quote: “When You Complain, Nobody Wants to Help You”
(10:15) - Weekly thoughts/recommendations
Tony Robbins Morning 10 minutes meditating.

Perform a breathing exercise (~1 minute) He begins by sitting straight with his eyes closed. ...
Express gratitude (3 minutes) He spends a minute each on three things he is grateful for, reliving them as moments.
Experience connection (3 minutes) ...
Visualize success (3 minutes)

(14:50) - Client shoutout: Vini
(17:15) - Question 1- Sometimes I struggle with staying consistent because of special events, I find when i mess up, i fall off and it’s hard to get back to it, any tips?
(23:35) - Question 2- I’m really struggling with depth in my squat, any tips or tricks to help improve it?
(29:35) - Question 3- I’m a new personal trainer. I’ve been finding myself struggling with imposter syndrome, have you ever dealt with this in your training career & if so, how did you overcome 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/

421: 8 Simple Healthy Habits That Will Change Your Life Sep 01, 2022

Show notes

Main push for episode: www.colossusfitness.com

In this episode we go over 8 SIMPLE healthy habits that will change your life. Key word here being SIMPLE. No cost involved, no need to spend hours doing it, these are things you can and should do DAILY.

1- Schedule time for exercise

With everyone’s busy schedules it can be easy to skip out on that workout you were considering doing after work. Rather than planning to exercise when you “have the time,” schedule your workouts into the calendar.

2- Develop a morning routine

This can look different for everyone. Maybe for you it’s practicing yoga every morning, maybe it’s journaling while enjoying a cup of coffee, or maybe it’s carving out time to sit down and enjoy breakfast with your family.
Whatever it is, creating a morning routine will give you time for yourself to ease into the day with the right momentum and energy. This also may be the only time for the rest of the day you can have a bit of solitude, so enjoy it.

3- Express gratitude

Expressing gratitude has been shown to change your brain chemistry to focus more on the positive things in your life, become more mindful, and be more giving to others.
You can’t be grateful and angry/upset at the same time.

4- Get a daily dose of nature

Spending time in nature can instantly restore your energy and lower stress. There is nothing more peaceful and natural than spending time surrounded by trees and soaking in a bit of sunlight.

5- Make time for downtime.

As the saying goes we were’t put on this earth just to pay bills and die. So remember to carve out some time for yourself to do the things that bring you joy.
Give yourself permission to enjoy life.

6- Consistently read & learn

Whether it’s regular books, audiobooks, podcasts, courses, etc, constantly investing in yourself will always pay off.

7- Keep your space tidy

A tidy space=a tidy mind. Keeping your space clean and organized will leave your mind in a calmer state. Keeping your space tidy also makes it easy to know what resources you have, and helps to save you time in the long run.

8- Start a meditation practice

We live in a world where we are constantly stressed and activating stress hormones in our bodies, which can have a negative impact on our health. Taking the time to breathe and meditate helps you de-stress and signals to your body that you’re safe.
Just start with 1 minute if you’re new to it.

Thanks for listening! We genuinely appreciate every single one of you listening.

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

420: Motivation Monday - How To Avoid Your Metabolism From Slowing Down, Adjust Training When Cutting & Work On Mindset Aug 29, 2022

Show notes

➢ Dm us “Lean in 90” @ColossusFit - 3 spots (great discount included)

Time Stamps:
(0:00) - Intro
(0:48) - Kyle quote: “discipline is about doing the tasks you don’t want to do, but you know will help you. It’s about facing your fears, so you can conquer them.”
(2:55) - Josh quote: “Leaders anticipate, losers react.”
(4:15) - Weekly thoughts/recommendations
(10:40) - Client shoutout: Rosetta
(14:25) - Question 1- When you have to take a rest day either because you are sick or injured how do you not let that turn into a cheat day or a day where you don't make any effort to make progress?
(18:50) - Question 2- I have a question, how to adjust training when switching to cutting?
(22:40) - Question 3- How to speed up my metabolism or avoid it from slowing down at least?

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/

419: How To Lose Belly Fat In Weeks (4 EASY STEPS) Aug 25, 2022

Show notes

DM “FAT LOSS” to @Colossusfit to lose fat and gain muscle

In this episode we go over our top tips to lose belly fat in four easy steps.

1- Consume less (intake)

Keep an ACCURATE log of your calorie intake. Key word, accurate*
Make sure you’re in a deficit through trial and error.
More cooking, using measuring cups, checking labels, etc.
Simply aim to be better

2- Move More (Expenditure)

Follow a consistent strength training program
Aim for 10k+ steps a day, and carve out time to walk daily
Cardio is a great addition to help w/ calories burned

3- Focus on sleep/stress

In several experimental studies, short-term sleep deprivation led to increased calorie intake and weight gain. This may be because of changes in the appetite-regulating hormones leptin and ghrelin, and a greater intake of high-calorie foods and sugar-sweetened beverages.
Aim to have a consistent stress management routine. Meditation, journal, walk, etc.
Night time routine- Do everything possible for a solid DEEP sleep.

4- Stick to the basics & avoid the nonsense/fads/quick fixes

Most things people focus on, which waste a lot of time & energy

AVOID ALL THESE BELOW!