Fit, Healthy And Happy Podcast

Latest Episodes:

408: Motivation Monday - Is Your Workout Working? Gain Muscle Without Fat & The Most Underrated Pieces Of Gym Equipment Jul 18, 2022

Show notes

➢ DM “Results” To @ColossusFit kickstart your transformation to you build your dream body (3 spots)
➢ 6 Must Haves For The Perfect Workout (Episode 373): https://open.spotify.com/episode/035ehfYsaw9LJsto1weQJH?si=aa00ec355e744ccd

(0:00) - Intro
(1:19) - Josh quote: Remember, there is never a point in life where you have literally “achieved it”. Every single day, every man out there is on a journey of self-progression, it never ends. Enjoy it for what it is.
(4:40) - Kyle quote: “Too busy eating my own fruit to check if yours is sweeter
Too busy watering my grass to check if yours is greener.”
(6:50) - Weekly thoughts/recommendations
(15:40) - Client shoutout: Jeremy Kolodziej
(18:56) - Question 1 - How can I know if my workout is working? I am doing it consistently but feel like I haven’t seen much change. I know your clients get crazy results in only 60-90 days, what am I doing wrong?
(27:50) - Question 2 - How to gain muscle without fat? I like my level of leanness but just think I could hold a little more muscle.
(33:10) - Question 3 - In your opinion what are under rated pieces of gym equipment?

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/

407: 10 Ways To Maximize The Quality Of Your Workouts (More Results In 15 Minutes) Jul 14, 2022

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➢ Free form guide: http://bit.ly/FormCheatSheet

In today’s episode we give you ten ways to maximize the quality of your workouts so you can get more results in your workouts.

Advanced set techniques
Film your sets (Improve form and intensity)
Attack your sets and practice presence and mmc
Invest in the right pre workout
Study gym movements beforehand
Have the right music (download beforehand, add to queue, find new music)
Record your weights (Rep counts/ journal)
Have a gym buddy
Percentage based training
Get a nice outfit/ go in knowing you’re achieving your goal

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/

406: Motivation Monday - How To Increase Self Esteem, Balance Fitness & Gain More Arm Muscle Jul 11, 2022

Show notes

➢DM US "Muscle gain" @ColossusFit to apply for discounted coaching (3 spots available)
➢ Follow us on IG: https://www.instagram.com/colossusfit/

(0:00) - Intro
(1:00) - Josh quote: “When it get’s tough, you better get tough.”
(5:15) - Kyle quote: “Be all in.”
(6:55) Weekly thoughts/recommendations
(10:50) - Client shoutout: Alannah
(12:50) - Question 1- I know you talk about how to grow your glutes, but I’m looking to grow my arms. Any specific tips or strategies you’d recommend to help with bulging biceps?
(17:20) - Question 2- I find my self esteem and self talk isn’t the greatest and this is affecting my happiness, but also really affecting my fitness journey and the work I put in. Any advice?
(24:40) - Question 3- How do you find the right balance to do everything you need to be on a journey of growth, but also enjoy other aspects of life?

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/

405: 8 Secret Habits & Traits Of Super Fit People Jul 07, 2022

Show notes

DM “Transformation” to @ColossusFit for a special opportunity to start your transformation to lose up to 20lbs of fat in 90 days.
Previous episode: 303: 7 Habits Of Super Fit People

In today's episode we give you eight secret habits and traits of super fit people.

1- Their circle is also fit, healthy & happy
2- They choose fitness when stressed, need to 'escape' or go through tough times
3- They eat a lot of the same foods.
-Consistent breakfasts, lunches, snacks, etc.
4- Water is their main drink of choice
5- They’re willing to sacrifice what they want now for what they can get later. (delayed gratification)
6- They have a coach
7- They look for reasons not excuses
8- Their sleep routine is on point (and routine around sleep- night time/morning)

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/

404: Motivation Monday- How To Reverse Diet, Get Ultra Lean For Summer & Stay On Track With All Social Events Happening Jul 04, 2022

Show notes

➢ DM “READY" to our IG @ColossusFit to apply for 1 on 1 coaching
➢ 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 how to properly reverse diet, get ultra lean for summer & stay on track with all the social events happening.
(0:00) - Intro
(0:43) - Kyle quote: “You’re only workout away from a better mood.”
(4:40 ) - Josh quote: If something doesn't scare us, if something doesn't challenge us, it doesn't change us." - Bobby Maximus
(7:50) - Special offer
(10:55) - Weekly thoughts/recommendations
(18:00) - Client shoutout: Catherine
(19:55) - Question 1- I’ve heard a lot about this reverse dieting stuff, what does it even mean & how does it work?
(28:30) - Question 2- I have some events coming up in the next month or 2, best strategies to get ULTRA lean for them?
(33:50) - Question 3- With everything going on with summer, activities, trips, more sunlight etc, how can I best stay on track? Any tips or tricks? I’m struggling to get everything done that I need to fitness wise.

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/

403: Top 10 Fitness Excuses & How to Overcome Them For Long-term Results Jun 30, 2022

Show notes

➢ DM “FREE TRAINING.” to @Colossusfit to get our 5 easy steps presentation to help succeed no matter what season, or stuff you’re going through,

In today's episode we give you the ten fitness excuses we hear most, and how you can overcome them to see long term results.

“You can have results or excuses, not both.”

Listed points:

1- “I don’t have enough time”

If you’re close minded, it’s just never going to work.
What do we prioritize? We will always find ways to make time for everything we prioritize.

2- “I’ll do it later, or at a better time.”

No more procrastinating, now is the time.

3- “No energy to workout/ always tired”

4- “I’m getting too old, everything goes downhill at ___ age”

Your mind is a powerful thing.

5- No control over anything *especially cooking and meal wise.

How can we get control? is the question to ask. There are ALWAYS ways.
Asking the right question is everything to a better life.

6- “I don’t enjoy any of it, I’d rather do other things I like.”

Sad reality is that’s not how life works, we can’t do everything we love 100% of the time.
Tips for making it more fun, exciting, etc

7- “I just don’t know what to do.”

So much misinformation out there.
Follow the right people, especially on IG

8- “I Can’t seem to find a good balance between fitness and life”

There’s no such thing as perfect balance.

9- “I can’t stay consistent/feel like a failure”

This makes you not want to do anything which isn’t ideal
how can we create more consistency? once again- the right question is everything. High level questions can change everything.

10- “I don’t have motivation to do anything.”

Can’t rely on just motivation
Find a deeper why to help you out. Keep up Kids? Vacation? Strong until 80 years old? Find a DEEP why.

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/

402: Motivation Monday - The Single Greatest Piece Of Motivation, How To Stop Procrastinating & Are Juice Cleanses Worth It? Jun 27, 2022

Show notes

➢ DM "Case Study" on IG @ColossusFit to apply for coaching (5 spots)
➢ Follow us on IG: https://www.instagram.com/colossusfit/
-We do these here and there, this is to test drive out coaching program at a discounted rate, for 5 people with a minimum of 10lbs of fat to lose.

4 MUSTS TO APPLY:
1-Be willing to workout at least 3x per week at home or at a gym
2- Coachable and hungry for results
3- You are not looking for someone to hold your hand, but clearly tell you what to do.
4- Willing to invest in yourself.
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 single greatest piece of motivation, how to stop procrastinating & whether juice cleanses are worth it or not.
(0:00) - Intro
(1:55) - Josh quote: “Hope is not a strategy.”
(5:00) - Kyle quote: “Show me your habits, and I’ll show you your future.”
(10:08) - Weekly thoughts/recommendations
(15:08) - Client shoutout: Daniel G
(18:10) - Question 1- I find it hard to stop putting things off, no matter what I do. What pieces of advice do you have to help me stop procrastinating?
(26:30) - Question 2- What’s the BEST piece of motivation you’ve ever heard that you feel had made a big an impact on your life or journey?
(34:20) Question 3- I’ve been hearing a lot about juice cleanses, do they really work?
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/

401: 8 MUST-DO Nutrition Habits To Help You Get Lean & Become Healthier Jun 23, 2022

Show notes

➢ DM "SUMMER SHRED" To @Colossusfit to claim one of the available 3 spots for a special opportunity for discounted coaching

Today's episode is an EASY to follow list of habits that are guaranteed to help you get lean, healthier & stay overall more consistent in your journey.

Listed points:
1- Eat from home and less takeout
*not demonizing eating out, BUT it makes a big difference for most people
2- Whole foods
-foods that are either not processed at all, or processed minimally.
-Examples include whole grains, legumes, fresh fruits and vegetables.
-Think foods that don't need labels listing a million different unpronounceable ingredients.
3- Aim for roughly 1 gram per lb of your goal weight in protein
4- Within each meal, ask yourself - what value is this added for me, or what purpose?
Teaches you to learn A LOT vs. blindly following a meal plan doesn’t need to be for life, but at least to allow you to build up the habits.
5- Focus on eating better for just 1 more day, or one more meal
*Aim to simply WIN the day
6- If eating out, learn how to do it
-Burrito bowls, subs, logging ingredients 1 by 1 etc
7- Keep a daily log of the # of calories entering your body & pre-log
8- Cut out the nonsense calories.

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/

400: 40 Of The Greatest Fitness & Mindset Tips Of All Time (400th Episode Special- ULTIMATE Motivation) Jun 20, 2022

Show notes

➢ DM us "Special Offer @ColossusFit on IG (5 spots available)
Welcome to episode 400! Thank you all for the support, we hope you enjoy the episode.

1- Practice delayed gratification.
2- Biggest takeaway is that this is a journey. Things won’t happen overnight and if you keep at it, you’ll see improvements in every facet of your life above and beyond the physical benefits of getting fit. - Angel
3- Follow people who build you up, unfollow people who tear you down. Not just on instagram!
4- Discipline Over Motivation 🔥 - Merrill
5- How you do anything is how you do everything! 🔥 - Krysta
6- What has made the biggest impact on my wellness journey is Atomic Habits and habit stacking! - Mindy
7 - That you don’t/can’t completely rid yourself of stress, you just learn to manage it. - Genesis
8 - That I’ve been doing it ALL wrong. A coach is 100% helpful to be fit, healthy and happy!. -Victor
9- “Protein Fasting” 🙌 Colossus Fitness’ most underrated tip in my opinion! -Freeda
10- Motion is lotion. A body in motion wants to stay in motion and a body at rest wants to stay at rest. - Marihya
11- Doubt your limits! - Mike
12- This is a lifelong journey so don't get caught up when you slip up you can only aim to get a little better each day! - Ariana
13 - I love a small win. The idea of aiming for progression not perfection. Not being perfect but taking those steps to improve! “Aim for progression, not perfection” - Alana
14- You have to take care of yourself in order to be able to take care of everyone around you! - Ariana
15- I think it is that strength training is key, the many benefits you highlight of it, not just physical but also mental. - Ann
16- Read! keep your mind as fit as your body 🙌🏼 - Ms.Penya
17- “Where to even start?! So many amazing information nuggets. Favorites are treating the weekend like any other day, and when you wake up, get up! I’ve gotten so much time back by doing this simple thing. 🔥🙌” - Sarah Ghiz
18- When you're craving something to say to yourself "It'll be there tomorrow" 🙌 - Dora Ioannou
19- What have I NOT learned from your podcast? I've listened to almost every episode. I think it's a part of my soul at this point. "Never give up and be happy where you at. " That might be it in a nutshell. - Wendy Shank
20- Even if you’re not feeling it go to the gym for 15 mins cause once you get there you will most likely stay for the full work out. - Jen
21- “Eat all the protein and lift heavy 🏋🏼‍♀️” Colleen Hughes
22- Park further in the parking lot for more steps! - ariana___garcia
23- Replace the word try with will
24- "Consistency is key! Just keep going! - Sudee
25- Tracking calories, making healthy eating and working out a lifestyle, mind- muscle connection, literally all of it! - Kaitlin
26- For a holiday or party fill your plate with veggies and protein first then go back for the not so great options for a taste! - Joanna
27- Re-set your space at all times.
28- To stay fired up! Failing to plan is planning to fail.
29- Go first and smile more.
30- My favorite quote is "you make a life of what u have not what you're missing" and favorite tip eat more natural food and eat alot less processed food - Irvin
31- HAVE A PURPOSE.
32- One random small change can change everything
33- Don’t overlook undertrained muscle groups - rear delts - obliques, glutes, etc.
34- Sometimes doing less is doing more
35- 100% isnt always 100%.
36- You won’t always look photoshoot ready
37- Drink more water
38- Never stop playing
39- Journal & write down your goals constantly.
40- Get comfortable getting uncomfortable & give more than is ever expected of you.
41- Go one more.

399: 15 Common Gym Mistakes to Avoid Jun 16, 2022

Show notes

➢ Get our free form guide! Form Cheat Sheet
➢ Recommended formula for a perfect workout episode: https://open.spotify.com/episode/3W1P839iiTX4Dk1HQWQkne?si=6sVKGdblR_yKZFpDB-

In today’s episode we cover 15 common gym mistakes that you’re definitely making. The good news? We cover how to avoid them so you can level up your results in life and in the gym.

Listed points:

Choice skipping “hard” exercises - EAT YOUR VEGETABLES
Not knowing the right tempo for movements
Learn how to properly breathe
Lazy form and body positioning
Not challenging yourself enough (Increase weights) Going too light for too long
Get off your phone
Not following a routine or having a goal
Overtraining / Under-training
Worrying what other people think about you
Going to the gym when you feel motivated - go early
You’re capable of more than you think (Volume example/ soreness)
Poor exercise selection
Going hungry/ Thirsty
Doing workouts in the wrong order
Not monitoring progress

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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