Fit, Healthy And Happy Podcast

Latest Episodes:

418: Motivation Monday - Blast Through Plateaus In Weight Loss, Simple Trick To Find New Exercises & Get Results Through Planning Aug 22, 2022

Show notes

➢ Message us on IG "Fat Loss" to apply for coaching (5 spots)
➢ Exercise finder w ratings: https://www.bodybuilding.com/exercises/finder

(0:00) - Intro
(0:55) - Josh quote: “You can’t buy heart.”
(2:40) - Kyle quote: “If you lose 1lb per week for an entire year, that's a total of 52lbs...
104lbs in 2 years.
The scale will NOT go down every single week.
It's just how it is, so stop stressing out when it fluctuates.
Keep putting in work and trust the process.”
(7:35) - Weekly thoughts/recommendations
(21:25) - Client shoutout: Mike Robbins - 65lbs down in 28 weeks
(23:55) - Question 1- I’ve hit a plateau in my weight loss journey. I am 13lbs down and about 30lbs overweight so 17lbs to go but the scale hasn’t budged in three weeks. What do you do for your clients to blast through?-Advanced tools / diet breaks/ carb refeeds/ reverse diets
(31:15) - Question 2- How do you recommend I find new exercises to do in the gym and how do I know what’s actually good? I find a few on tiktok but I know you said to be weary of those.
(35:40) - Question 3- I start my week with good intention. Food prepped, and a fresh mindset to get some good workouts in. But I seem to forget a lot of things, and have a hard time keeping track of everything I need to when life takes over. Any tips?

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/

417: 6 Ways To Reduce Bloating And Live Leaner Aug 18, 2022

Show notes

DM “LEAN BODY” To @colossusfit to build your lean physique

In today’s episode we give you six ways to reduce bloating so you can live a leaner and happier life.

5 Main causes of bloating:

-Eating too much

-Eating foods you’re intolerant too

-Eating too fast

-Hormones

-Inflammatory foods

Listed points:

1- Eat anti-inflammatory foods
Anti-inflammatory foods reduce bloat by decreasing inflammation in the digestive system caused by toxins like sugar, processed grains and meats, artificial food additives, and alcohol.

Ex: Green leafy vegetables, celery, beets, broccoli, blueberries, pineapple, salmon, walnuts, chia seeds, coconut oil
Food types and micronutrients matter - find those that will help.

2- Understand micronutrients that will help

Fiber will help bloating in cases where poor digestion is to blame. The reason for this is that too little fiber can cause constipation, which leads to bloating. Eating too much fiber too quickly can have the opposite effect, however, and actually cause you to become bloated and gassy.

Ex: broccoli, lentils, avocados, blackberries, pears, oatmeal

Prebiotics & probiotics elevate levels of good bacteria in the gut, which aids digestion.

Ex: Unpasteurized yogurt, bananas, onions, raw garlic, asparagus, dark chocolate, sauerkraut, kombucha

Diuretic foods get rid of unwanted fluids in the body by increasing urine production.

Ex: Lemons, apple cider vinegar, celery, oats, ginger, cranberry juice, eggplant, tomatoes, cucumber, watermelom

Magnesium relieves bloating caused by constipation or indigestion through neutralizing stomach acid and relaxing the muscles in the walls of the intestines.

Ex: Mostly leafy greens, like spinach and chard, but also banana, fig, dark chocolate, almonds, avocado, black beans, and pumpkin seeds

Potassium helps the kidneys get rid of excess sodium, reducing bloating.

Ex: banana, avocado, sweet potato, spinach, salmon, acorn squash, pomegranate, white beans

3- Learn your caloric intake

4- Elimination diet

5- Consume less calories (especially if you’re overweight & if you’re not have smaller meals

-Eat slower (Chew more)

-Use smaller plates

-Pre log

-Undistracted

6- Drink more water

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:

Colossus Fitness - The Polished Physique Program

416: Motivation Monday - How to Avoid The Comparison Trap, Thoughts On Steroids & Best Fast Food Options Aug 15, 2022

Show notes

➢DM “I’M READY” to @ColossusFit on IG for exclusive coaching (3 spots)

(0:00) - Intro
(0:40) - Josh quote: “Shut-up about your dream, instead go out and put in the work to achieve it.”
(3:15) - Kyle quote: “The best way to predict your future is create it.”
(5:10) Weekly thoughts/recommendations
(18:05) Client shoutout: Victor
(21:50) - Question 1- How can I deal with the fact that I’m not as strong as I used to be? It can bother me day to day, and I don’t want it to be like that.
(27:05) - Question 2- I’ve been seeing more and more on steroids, on tik tok. People that I never even thought would ever be on it. What’s your take on this? Are there really that many people on it?
(35:02) - Question 3- I hear you talk a lot about burrito bowls and a few other lunch options when eating out. What would be your top food options you can sustainably eat day to day, while still taking care of your health? I’m trying not to ever eat McDonald’s again.

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/

415: 7 Hottest TikTok Fitness Trends, What's Good & What's Garbage Aug 11, 2022

Show notes

➢ DM "Get Started" to @ColossusFit to apply for coaching
➢Debunking 7 Fitness Myths- https://open.spotify.com/episode/0HJwpz648P30kC58itFbmZ?si=08244cdefdf64d43
➢ Tik Tok trends that are actually good- https://open.spotify.com/episode/1dNEAJHcIUYIKCcmKznueo?si=mly6gxiIQAG4q8TlzTn-DA

In today's episode we go over the current seven hottest fitness trends that are taking over Tiktok and explain to you what's good and what's garbage.

Listed points:

Annabel Lucinda’s Ab Workout
Proffee (Protein + Coffee): We all know that breakfast is the most important meal of the day, but the macronutrients that compose your breakfast make a huge difference. Starting your day with protein will help keep you satisfied and focused all morning long.
12-3-30 Method: The workout method that went viral overnight. You set your treadmill to an incline of 12% and a speed of 3mph, and then you walk for 30 minutes. It sounds easy, but that 12% incline gets hard FAST. This method is great for LISS (Low-Intensity Steady State) workouts, which helps promote your body’s fat-burning mechanism. This method was created by Lauren Giraldo but has quickly taken over TikTok with people touting its transformative results.
25-7-2 Stairmaster Workout Another workout named after the details of the workout, the 25-7-2 workout takes place on the Stairmaster instead of the treadmill. To do this trendy workout that will burn your legs, hop on the Stairmaster and set it to level 7 for 25 minutes. You only need to do this workout twice a week. Make sure to watch your posture when doing your steps, it is easy to slouch and lose the form you need to do this correctly. You can make it more challenging by skipping steps or doing side steps.
Online coaches and classes
HIIT Workouts/Chloe Ting Workout
No quick fixes truly work with fitness

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/

414: Motivation Monday - How to Avoid Burnout, Our Thoughts on Cheat Days & Does Soreness Mean Your Muscles Are Growing? Aug 08, 2022

Show notes

➢ Message us on IG "Summer Special" to get the body you want and deserve (3 spots)
➢ Follow us on Instagram: https://www.instagram.com/colossusfit/

(0:00) - Intro
(0:30) - Kyle quote: We do not stop exercising because we grow old- we grow old because we stop exercising” -Dr. Kenneth Cooper
(2:50) - Josh quote: "People ask me what's my secret: I keep working even when no one is looking."
(5:47) - Weekly thoughts/recommendations
(19:13) - Client shoutout: Jeremy W
(22:25) - Question 1- How do you guys avoid burnout? I’ve been feeling myself a little more tired and don’t have the energy I used to.
(32:25) - Question 2- I try to do a cheat meal on Sunday, but it leaves me feeling groggy and crappy going into Monday, any thoughts or advice on this?
(38:50) - Question 3- My muscles aren’t as sore as they used to, is this a bad thing?

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/

413: 7 Ways to Simplify Nutrition & Make It Easier To Stay on Track Aug 04, 2022

Show notes

Learn more about online coaching www.colossusfitness.com

In today's episode we give you seven ways to simplify nutrition and make it easier for you to stay on track.

Listed points:

Starts at grocery store
Have easy to prepare meals saved in MFP & Eat similar foods have staple foods
Stop overthinking WHAT you’re eating and focus on how much you’re eating / logging and macros
Knowing trigger foods (Don’t keep it in the house)
Eat foods that actually keep you full / focus on volume and fibre
Learn to cook some meals / don’t overcomplicate it
Pre-log

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/

412: Motivation Monday - Best High Protein Breakfast, How Many Meals to Eat In A Day & Biggest Fitness Accomplishments Aug 01, 2022

Show notes

➢7 High Protein Recipes- https://colossusfitness.lpages.co/7-high-protein-recipes/
➢DM us on IG @ColossusFit "BODY RECOMP" (5 spots available)
➢ Enter out Starbucks gift card giveaway: https://www.instagram.com/p/CgKiXBzuC7d/

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 best high protein breakfasts, how many meals to eat in a day & our biggest fitness accomplishments.
(0:00) - Intro
(1:10) - Josh quote: "Success is the sum of small efforts repeated day in and day out." - Robert Collier
(6:05) - Kyle quote: Success doesn't know these things about cold or early or tired. It just knows if you showed up or not.” — Greg Plitt
(8:20) - Weekly Thoughts & Recommendations
(16:30) - Client shoutout: Mindy
(18:50) - Question 1- I’m struggling to get more protein in at breakfast and was wondering what you’d recommend for a healthy, high protein breakfast?
(27:35) - Question 2- How many meals do you recommend having in a day?
(31:25) - Question 3- What are you most proud of in your fitness journey in terms of accomplishments?

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/

411: 5 Ways To Easily Get Back On Track After A Break Or Going Away Jul 28, 2022

Show notes

DM “REAL RESULTS” to @ColossusFit if you want exactly that, real results.

Life happens, vacations, losses, illnesses and busy schedules can leave us feeling out of routine and it can be hard to find your way back. In today's episode we give you fives to find your way back on track.

Listed points:

1- Focus on just one.

You’re one workout, walk, healthy meal etc away from being back on track

2- Don’t go down to 0%

*If you operate at 90%, you may go down to 65-70%, which means it’ll be easy for you to build habits back up

Constantly taking big breaks makes it insanely hard to get back to it, when you drop down to 0% of your potential.

3- Ease in, but don’t overthink

Too often people think they need this whole new approach, new strategy, etc but as Nike says… JUST DO IT!

4- Avoid focusing on the past & focus on what’s in front of you. BE PRESENT!

5- Have accountability. No one will notice you miss a workout or don’t eat well if you don’t make it known.

DM “REAL RESULTS” if you want exactly that, real results.

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/

410: Motivation Monday - How To Build A Healthier Relationship With Food, Are body Fat Scans Accurate & Best Barbell Squat Variations Jul 25, 2022

Show notes

➢ Follow us on IG- https://www.instagram.com/colossusfit/
➢ DM us “Complete Transformation” to @colossusfit to transform your body, mind & so much more. (4 spots available)
➢ Submit a Q for Motivation Monday- https://colossusfitness.ca/podcast
➢ How to Properly Barbell Squat- https://www.youtube.com/watch?v=sbBxvzHwzFU

Time Stamps:
(0:00) - Intro
(0:45) - Kyle quote: “You can't out exercise a bad diet.”
(4:05) - Josh quote: "This life is mine alone. So I have stopped asking people for directions to places they've never been." - Glennon Doyle
(8:00) - Weekly thoughts/recommendations
(15:45) Client shoutout: Adriel
(18:45) - Question 1- I’m at a point in my journey where I’m finding myself with an unhealthy relationship with food. I get worried to eat sometimes, and can’t seem to allow myself to try any new foods, eat anything slightly ‘bad’, etc. Any tips or advice
(25:30) - Question 2- My gym has those bodyscan devices and gives me all my info, are they accurate?
(28:25) - Question 3- I love barbell squats but it just doesn’t seem to cooperate with my back these days, any variations you’d recommend?

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/

409: How To Avoid Big Bodyweight Swings, Reach Ideal Bodyweight Set Point & How To Stay There Jul 21, 2022

Show notes

DM “Fat loss” to @Colossusfit to reach your ideal bodyweight and goals 5-10x faster (3 spots)

Most people can/have lose weight this isn’t the problem. Most people actually have a weight REGAIN problem.
In today's episode we cover how to avoid big bodyweight swings, reach ideal bodyweight set point and most importantly how to stay there.

7 Ways to make fitness a lifestyle

Change your mindset (This is a lifelong journey)
Learn yourself, set rules & non negotiables , coach Jason says if you did great that’s great, and if you failed that’s great too / Set rules (Driving home example/ 8pm)
Establish systems that work (Become a planner) (Gym times, pre logging & flexible rest days)
Stop drastic measures and restrictions
Have a plan after the plan
Get some support/ emotionally attached make emotional decisions
Keep building healthy habits - trying new things (10k steps, reading, listening to this podcast, sleep schedule, finding healthy options, making healthy friends, asking yourself what a healthy person would do)

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/

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