Fit, Healthy And Happy Podcast

Latest Episodes:

378: Motivation Monday - How To Say No More, Stop Feeling So Sluggish in the Afternoon & Best Way to Gauge Strength Apr 04, 2022

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➢ DM us on IG "Summer Special" @ColossusFit (LAST chance & 3 spots available)
➢ Check out our website- www.colossusfitness.com
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 say no more, stop feeling so sluggish in the afternoon & best way to gauge strength.
(0:00) - Intro
(1:20) - Josh quote: "Never, ever underestimate the importance of having fun." Randy Pausch
(4:20) - Kyle quote: “If You Always Do What You've Always Done, You'll Always Get What You've Always Got.” ~ Henry Ford
(6:58) - Weekly thoughts/recommendations
(12:30) - Client shoutout: Phoebe
(16:40) - Question 1- Why do you use a RIR concept instead of maxing out on everything?
(21:00) - Question 2- How to say no more? I know it's holding me back, I keep eating food I don't even want to eat but always feel pressured by friends and family. Even for alcohol.
(29:35) - Question 3- How to stop feeling so sluggish in the afternoon?
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/

377: 12 Foods That Help You Lose Fat FOR GOOD Mar 31, 2022

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DM "Summer special" to @ColossusFit start your fitness transformation
Online Coaching: Colossus Fitness - The Polished Physique Program
In today's episode we give you 12 foods that are going to help you lose fat for good.

*Remember, eating specific foods are not going to be the reason you lose fat, but they are going to help you make that process easier.

Listed points:
1- Popcorn- 2 cups- 120 calories
2- Quest chips- 140 calories- 19 protein
3- Pickles- 1 pickle 11 calories
4- Any veggie. Kale, spinach, carrots, broccoli, celery, cucumber.
5- Crispy Minis/rice cake- 12 chips- 90 calories. 1 rice cake 40 cals.
6- Eat Me Guilt Free Protein Brownies- 170 calories- 22g protein
7- Turkey burgers- 200 calories- 35g protein
8- Sparkling water/tea- 0 calories.
9- Hot sauce of any kind- Approx 0 calories.
10- Frozen Yogurt Ice Cream/Halotop/McDonald's Ice cream- 200 calories.
11- Soup
12- ALL lean protein sources. chicken, turkey, ham, fish, etc.

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

376: Motivation Monday - Diets DON'T Work - Do This Instead, How to Stop Self Sabotaging & Stay More Consistent, How Long To Rest Between Sets Mar 28, 2022

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➢ Summer Special IS BACK, DM "Summer Special" to IG @ColossusFit for an incredible offer to start your coaching journey (4 spots available)
➢ Enter out Starbucks giveaway: https://www.instagram.com/p/Cbc8oVQrtlu/
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 what to do instead of dieting, how to stop sabotaging, & how long to rest between sets.
(0:00) - Intro
(2:00) - Josh quote: "The drug dealer never consumes"
Continued - "The CEO of Pepsi was recorded saying he'd never let his family touch any of their products. Mark Zuckerberg puts puts tape over his laptop's camera and microphone. Steve Jobs banned his kids from using the Ipad. Bill gates truly limited his children's tech use, and the CEO of Mcdonald's claims he doesn't even eat his own companies food."
(5:05) - Kyle quote: "The difference between who you are today, and who you will be in 5 years will be the people you spend time with and the books you read."
(8:20) - Weekly thoughts/recommendations
(15:05) - Client shoutout: Becka
(17:20) - Question 1- What's the ideal time to rest between sets?
(21:55) - Question 2- I find I keep self sabotaging myself week by week, and can't stop. What tips do you have for someone that can't stay consistent or doesn't feel worth it?
(32:20) Question 3- I've tried so many diets, I lose weight and gain it back. This isn't sustainable, what's the solution, how do I lose weight and keep it off?
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/

375: Debunking 7 Nutrition Myths Everyone Believes Mar 24, 2022

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➢Instagram: https://www.instagram.com/colossusfit/?hl=en
➢Online Coaching - www.colossusfitness.com

Previous Myth Busting Episodes:
Part 1: 264: Debunking 6 Nutrition Myths Everyone Believes
Part 2: 327: Debunking 10 Fitness & Nutrition Myths (Tips To Avoid Them)
In today's episode we bust seven fitness myths you probably believe and why.

Listed points:
1- Fasting boosts metabolism & is the #1 fat loss tool.
-Fasting reduces energy expenditure in the short term.
-Fasting can be a useful tool to control energy intake but it isn't magic.
2. You should be eating entirely 'clean' to get results.
3. Avoid all fruits to lose weight.
4. Supplements will get you shredded.
95% of them are garbage. Of the 5% that aren't junk, 99% of the companies overhype them.
-Three that are worth it: creatine monohydrate, protein & caffeine.
5. Artificial sweeteners trick your body into being hungrier & increasing insulin.
6. You can't lose weight because of starvation mode.
-Starvation mode is claimed to occur when a prolonged calorie deficit slows down and halts a person's metabolism, making further weight loss impossible & can even cause weight gain.
-This is FALSE. A calorie deficit will always result in weight loss over time.
-The law of thermodynamics applies to everyone. Cals in cals out is legit.
7. Breakfast is the most important meal of the day.
"Regardless, if you enjoy breakfast, eat it. If you’re not a breakfast person, don’t feel the need to add it to your daily routine."
-Main benefit of breakfast is starting off strong with good choices.

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

374: Motivation Monday - How To Improve Mood, Navigate Busy Schedules & Do Sauna's Have Tangible Benefits? Mar 21, 2022

Show notes

➢DM us on IG @ColossusFit "March Madness" to apply for coaching (5 spots available)
➢ Follow us on IG: 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 improve mood, navigate busy schedules & talk more about the benefits of using a sauna.
(0:00) - Intro
(0:30) - Josh quote: "Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself."
(3:40) - Kyle quote: "There is a past version of you that is so proud of how far you've come."
(6:33) - Weekly thoughts/recommendations
(13:40) - Client shoutout: Whitney
(16:27) - Question 1: I've been having a really hard time narrowing down my mood lately, I just feel like I'm really happy or really sad. Do you have any general tips for or things I can do everyday that can help me elevate my mood?
(26:40) - Question 2: I feel like with how hectic my life and work is that I'm too busy to actually stay on top of my health and fitness, do you have any tips to navigate my busy schedule?
(36:45) - Question 3: What are the benefits of Saunas?
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/

373: 6 Must Haves For The Perfect Workout (Get 5x The Results) Mar 17, 2022

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➢ Online Coaching: https://colossusfitness.com/

In today's episode we go over six must haves for the perfect workout.

Listed points:

1) Mentally prepare.
- Know roughly what exercises you'll be doing, what muscle groups, motivation video, etc
2) Proper warm-up & mobility
- Could be walk, stair stepper or whatever leaves you feeling good and ready
- Warm-up the muscles group you'll be using.
everyone's routine will be so different
2.5 Activation movements
3) Compound exercises.
-Bench press, squat, deadlift, etc.
-Diff rep schemes each week to increase volume OR increase through weight lifted. (5x5 example)
4) Accessory movements
Start with multi-joint movements and work until single joint movements.
5) Cool down of some sort or cardio Too many people feel the need to hold stretches for 10-15 mins after, which just wastes time
6) Make sure not to neglect the small things because they will add up over time. Rear delts, glutes, weak points, etc.

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

372: Motivation Monday - Creatine Results What To Expect, Get A New Squat Personal Record & How To Target Love Handles Mar 14, 2022

Show notes

➢ Message us on IG "Fat Loss @ColossusFit to apply for coaching (3 spots available)
➢ Follow us on IG: 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 what results to expect from taking creatine, how to finally hit a squat personal record & get rid of love handles.
Time Stamps:
(0:00) - Intro
(1:45) Kyle quote: "Complexity is the enemy of execution"
(4:15) Josh quote: “If everything seems to be under control, you’re not going fast enough.” – Mario Andretti
(9:15) - Weekly thoughts/recommendations
(14:30) - Client shoutout: Gage
(16:15) - Question 1- I've been wanting to increase my squat and also test it, what tips do you have for me to do so?
(21:55) - Question 2- I've been seeing creatine everywhere on tik tok, is it that beneficial?
(28:55) - Question 3- How can I target my love handles better?
(31:20) - Question 4- Most of the sauces such as ranch, mayo and other are high in calories and low in protein, do you have any better option to suggest?
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/

371: 7 Ways To Break Through A Weight Loss Plateau Mar 10, 2022

Show notes

➢DM "WEIGHT LOSS" To @ColossusFit for a special discounted opportunity to start your transformation
In today's episode we give you seven ways to break through a weight loss plateau and to finally see that scale move.

1- Overeating
2- Intensity/movement & be as active as possible
3- Have a coach
4- Stress management & sleep
5- Drink more water, coffee & tea.
6- Stop eating out, cook more.
7- Get rid of alcohol & empty calories

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

370: Motivation Monday - Advice For Aspiring Fitness Influencers, How To Stop Comparing Yourself To Others & Tips to Run Faster Mar 07, 2022

Show notes

➢ Message us on IG "Summer Shredded" @ColossusFit to apply for coaching (4 spots available)
➢ Follow us on IG: 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 advice for aspiring fitness influencers, how to stop comparing yourself to others & run faster.
(0:00) - Intro
(0:54) - Kyle quote: "Never apologize for being obsessed. Stay in the gym for 2 hours. Pull an all nighter working on your side hustle. Read your new book the entire day. Positive obsession is a gift, not a behaviour to be suppressed."
(4:55) - Josh quote: "You pray for rain, you got to deal with the mud too."
(10:00) - Weekly thoughts/recommendations
(17:50) - Client shoutout: Dylan Humphries
(19:12) Question 1- Tips to become an influencer and grow my page?
(31:00) Question 2- Should i keep my workout/rest days the same or switch it up? I'm trying to figure out what works best.
(34:00) - Question 3- How do I stop comparing myself to others? I'm really struggling.
(40:08) - Question 4- Tips to run faster? I want to improve my speed.
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/

369: 12 Tips To Get Unstuck & Out Of A Rut | GET MOTIVATED Mar 03, 2022

Show notes

Please leave a review on Spotify or apple and make our day :)

In todays episode we give you 12 tips to get unstuck and out of a rut in your life. Level up your motivation with these 12 tips.

Listed points:
1- Get out of the house as hard as it might seem.
2- Josh's list of daily tasks (Jesse Itzler)
3- Offer a helping hand to someone else
4- Workout
5- Do a bunch of small tasks to get started - especially clean
6- Motivational video
7- Killer music
8- Vitamin D (natural preferred) & walk
9- Avoid crutching on caffeine & alcohol
10- Plan upcoming excitements & refocus on goals
11- Natural energy boosts. Run or cold shower for me.
12- Have a solid network

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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