Fit, Healthy And Happy Podcast

Latest Episodes:

398: Motivation Monday - How To Get Rid of Lower Ab Fat, How To Do A Mini Cut & Macro Tips For vegans Jun 13, 2022

Show notes

➢ DM us "Body Recomp" to apply for coaching @ColossusFit (5 spots)
➢How to instantly look more in shape- https://open.spotify.com/episode/3ifwN2T8ttS5QOh3LTY774?si=mFhDffbcQaqLqKWgTpYs4g

(0:00) - Intro
(0:27) - Kyle quote: “The man who thinks he can and the man who thinks he can’t are both right.”
(2:00) - Josh quote: "Sometimes we're tested not to show our weaknesses, but to discover our strengths."
(4:30) - Weekly thoughts/recommendations
(15:15) - Client shoutout: Mitch Bryant
(17:50) - Question 1- Random question … when you go to Starbucks what do you order? I don’t go a lot but I never know what to get when I do go
(21:40) - Question 2- I just can’t seem to get rid of lower ab fat, you know that last little bit at the bottom? Any tips or tricks?
(26:00) Question 3- Just listened to podcast this morning. Great information and motivation to start my week. Thank you for that! Question: what is a mini-cut? I may be interested in this for my daughters wedding. I have invested in my health and fitness this past year (lost 20 lbs) and would like to "up" the anti so to speak. . More details about mini cut session please :)
(29:50) Question 4- Do you have any protein/macro tips for vegans?

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/

397: Top Types Of Cardio For Fat Loss (Ranked from Best To Worst) Jun 09, 2022

Show notes

➢ DM us FREE TRAINING to @ColossusFit for a free training on how to lose 20+lbs of fat and gain 5+lbs of lean muscle.

In today's episode we go over the best types of cardio for fat loss, and we ranked them from the best to the worst.

We always get what types of cardio are best, and there’s no right answer here but we do have a list of pros and cons. Truthfully, this order of importance isn’t to tell you the exact what to do, but make it so you can think more for yourself.

Listed order:

1- Walking
2- Sports
3- Swimming
4- Stair-master
4.5 - Elliptical
5- Bicycle
6- HIIT Training
*The main issue with these types of things is they can take away from your strength training, and ability to challenge yourself with them there.

Didn’t add random things like kayaking, rollerblading etc which aren’t as popular but can certainly count.

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/

396: Motivation Monday - How To Have A Toned Core While Building Muscle, Best On The Road Food Options & Biggest Regrets Jun 06, 2022

Show notes

➢DM us "Summer abs" to @colossusfit for real results (Accepting 3 awesome people)
➢ Follow our IG for more giveaways: 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 have a toned core while building muscle, best on the road food options & our biggest regrets.
Time Stamps:
(0:00) - Intro
(1:27) - Josh quote: "If you’re going to doubt something, doubt your limits.”
(4:40) - Kyle quote: “Every step is a step forward.”
(6:55) - Weekly thoughts/recommendations
(17:50) - Client shoutout: Victoria H
(22:13) - Question 1- Why is it that if I use diff machines at diff gyms 225 can be heavy, at another gym be so easy?
(25:35) - Question 2- If you’re on a road trip and didn’t prepare any food; what is your go to snack at a gas station or something fast? Are the gas station muscle milks and other protein shakes good?
(29:05) - Question 3- If you could go back and change anything you’ve done what and why?
(39:00) - Question 4- I am currently trying to put on muscle and still want to maintain a strong core, do you guys have any advice to those who are in a calorie surplus that still want toned abs?

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/

This episode is dedicated to Jamal Drysdale, you will be missed brother, RIP and we’ll shred again soon 🕊️🕊️🕊️

395: Build Your Booty In 7 Easy Steps (Guaranteed Glute Growth) Jun 02, 2022

Show notes

➢ DM us GLUTE GAINS @ColossusFit to grow your glutes and shrink your waist through our coaching service.
^FIRST THREE PEOPLE TO SIGN UP GET A FREE GIFT
➢How To Hip Hinge- https://www.youtube.com/watch?v=h-A7HiTNZ5c

In today’s episode we’re going to teach you how to build your booty/glutes in seven easy steps, guaranteed.

Tips:

Focus on weights, not cardio
Get on a balanced routine - Importance of back and hamstring work as well as a symmetrical body
Mind muscle connection - Feel the burn, learn to hinge
Work glutes on different planes
Train low and high rep ranges
Increase training frequency
Try a lean bulk

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/

394: Motivation Monday - Ideal Body Fat Percentage Goals, How To Get Back Into The Gym & Stay On Track At Work May 30, 2022

Show notes

➢ DM “Fat Loss” to apply and learn more. (4 spots)
➢ Follow us on Instagram: https://www.instagram.com/colossusfit/

Time Stamps:
(0:00) - Intro
(1:00) - Josh quote: "Fill your life with experiences, not things. Have stories to tell, not stuff to show."
(5:10) - Kyle quote: “The best investment that you could ever make is into your own body. Pinch pennies elsewhere. Spend lavishly on your own health and fitness.”
(8:30) - Weekly thoughts/recommendations
(22:30) - Client shoutout: Petar 1 year transformation
(23:40) - Question 1- Im heading back to work. What tips do you have for me to succeed with nutrition and everything?
(27:30) - Question 2- How to deal w/ situations out of your control?
(32:55) - Question 3- How do you start going back to the gym after you’ve fell off? And how do you build the mentality back?

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/

393: The BEST Diet To Easily Lose Fat & Gain Muscle For Life (Flexible Dieting Explained) May 26, 2022

Show notes

➢ DM us “REAL RESULTS” on IG @ColossusFit to apply for custom coaching and guaranteed results.

In this episode, we talk to you about the best type of eating (Flexible dieting) to get you long term success, along with 5 HUGE benefits. We hope this helps you out!

Preface: Within this strategy, you must hit your calorie goals, protein especially AND fibre. It simply doesn’t work as well as it could otherwise.

-It’s not all about stuffing your face with skittles and pop-tarts all day, but mainly a strategy to set you up for success long term.
Listed benefits:

1- It’s easy to follow

-The best diet is the one you can maintain that disrupts your lifestyle the least

-Too many people end up sabotaging themselves because they’re not suffering this way, and try to find something harder to follow.

2- No restrictions

The minute that a food is put off limits we instantly begin to crave it more. It’s been proven through studies
When we’re a kid and told we can’t have something- think of what happens.
If something is “bad” once they have it they go nuts and think since I’ve blown my diet I may as well keep going off
For some people it could solve an eating disorder. By simply not restricting, and aiming to hit your calorie

3- You learn a lot

-You learn significantly more than simply just following a meal plan.

-Reading labels, learning portions & so much more.

-It can set you up for success for life.

4- You can enjoy life significantly more

-No more bringing Tupperware containers to parties.

-You’ll have way more freedom and be able to manoeuvre at family get togethers and so much more.

-Your macros are like a budget.

5- Helps you keep weight off LONG-term & simply works.

-Numerous studies and countless transformations proving this can help you lose weight & keep it off.

-Weight loss isn’t the problem, weight re-gain that is.

2 potential small downsides:

If you give yourself an inch, you may take a mile.
People think you’re just eating junk food all day

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/

392: Motivation Monday - How To Set Proper Strength Goals, Make Friends in The Gym, Cardio Do's & Dont's May 23, 2022

Show notes

➢ DM us on IG @ColossusFit "Body Recomp"
➢ Strength standards- https://exrx.net/Testing/WeightLifting/StrengthStandards
➢ Follow us on IG: https://www.instagram.com/colossusfit/ (weekly giveaways)

(0:00) - Intro
(3:20) - Josh quote: “Enthusiasm is common, but endurance is rare”
(8:46) - Kyle quote: “Exercise is a celebration of what you can do, not a punishment of what you ate.”
(12:00) - Weekly thoughts/recommendations:
(22:06) - Client shoutout: Jeremiah
(25:10) - Question 1- What’s a good factor for setting new goals in the gym? Like if I am squatting 90 lbs let’s say, by the end of the year, or 6 months - what should I progress to? Would love to see if you guys already talked about this!
(30:15) - Question 2- I heard doing HIIT the day after leg day is bad. Theory was it will take from your gains. Truth or fiction? Can I do Low intensity/steady state?
(34:35) - Question 3- Do y’all still take questions for Motivation Monday? If so, I’m going to join a gym to have access to more equipment (my home gym is limited). My family and friends don’t workout, but I want to have a gym partner to workout with. How do you approach people in the gym to become friends and possibly workout together? I don’t mind talking to people I don’t know but I also don’t want to bother them at the gym. Any advice would be great thanks 😊

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/

391: 8 GUARANTEED Ways to Live A Fitter, Healthier & Happier Life May 19, 2022

Show notes

Leave a review. and share this episode to your instagram story so we can get guacamole on our burritos <3

In today's episode we give you eight guaranteed ways to live a fitter, healthier and happier life.

“What single area changed your life for the better?”

1- Nothing is awkward unless you decide it is

-Simply learn to laugh a little, acknowledge it and continue to move forward

2- Do it now.

If it takes a minute or less, just do it now. Put away that shirt, fold that sweater, brush your teeth, check your schedule.

3- If someone asked you if you would recommend yourself as a date/spouse/etc, would you?

-It made me realize that people probably wouldn’t want to date or marry someone who isn’t trying to improve themselves or someone who is lazy or unmotivated.

4- When you wake up, you get up.

ex- No lounging in bed.

-No snooze button nonsense and if you wake before the alarm then thats glorious “found time.”

-No phones in bed

-Set your alarm for same time daily

-Go to bed at a reasonable time so you wake up rested

-Smile when your alarm goes off

-Do something you enjoy in the morning.

5- Don’t rely on willpower, desire, or anything of the sort.

-Set up a system and just execute on that system. Take “do I feel like doing it?” our of the question.

6- It might not be your fault, but it’s your responsibility.

I am in charge of my life. No one else. Me.

7- Quitting is easy. Easy choices lead to a hard life. Hard choices lead to an easy life.

8- There are 86,400 seconds in the day.

You either grow or decay, are you growing or decaying?

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/

390: Motivation Monday - How To Tone Your Arms, Thoughts on Crossfit & Best Journaling Tips for Happiness May 16, 2022

Show notes

➢ DM us "Summer Special" on IG @ColossusFit to learn more about coaching (5 spots)
➢ Follow our IG for weekly giveaways: https://www.instagram.com/colossusfit/

(0:00) - Intro
(0:50) - Josh quote: "You make a life out of what you have, not what you're missing." - Kate Morton
(1:34) - Kyle quote: Mindset is what separates the best from the rest.
(3:45) - Weekly thoughts/recommendations
(13:10) - Client shoutout: Elvia
(16:50) - Question 1- I’ve always wanted to journal, but struggle with knowing where to start or what to write. Any tips?
(24:10) Question 2- I can’t seem to get rid of the fat in my underarm area, what exercises do you suggest to help me with that?
(28:05) - Question 3- Thoughts on CrossFit? Came across Mal O’Brien a CrossFit champion and was completely blown away with the style of exercise they do. Just curious how you all as trainers feel about 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/

389: 6 Tips To Stay Consistent & Stay Fit Forever May 12, 2022

Show notes

In today's episode we give you six tips to stay consistent and make fitness a long term lifestyle.
1- Stay focused on the fundamentals vs. the fads

-There are way too many things that can take up too much of your time & energy that give you little to no benefits.

2- Avoid giving yourself the option

-Busy day of meetings, etc instead of saying “I have no time” ask yourself, “how can I make the time?”

-Create non-negotiables in your life that you DO NOT SKIP and no matter what - It gets done.
[Like listening to Monday & Thursdays episodes ;)]

3- Aim for progression, not perfection.

-If you’re too hard on yourself and feel the need to be perfect, very likely you’ll only do stuff when the situation is absolutely perfect.

Nutrition- doesn’t have to be 100% perfect, can still be 85% and get great results.

4- Build your own fitness community

-Who’s your circle of 5?

-Have people hold you accountable around you.

5- Focus on identity change

“Many people begin the process of changing their habits by focusing on what they want to achieve. This leads us to outcome-based habits. The alternative is build identity-based habits. With this approach, we start by focusing on who we wish to become.”

Too many people will reach a goal, and then stop because of focusing on the outcome, not their identity.

6- Don’t allow excuses to take over.

“Once your reach x age, it all goes downhill.”

“It’s a busy week so I’ll get back to it next week.”
Don't listen to all the excuses that can come up, and it will be much easier to stay consistent.

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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