Fit, Healthy And Happy Podcast

Latest Episodes:

368: Motivation Monday - Net Carbs Explained, Doing Everything Right But Scale Won't Budge, How to Get Back on Track With Nutrition Feb 28, 2022

Show notes

➢ Message us on IG "Real Results" @ColossusFit to apply for coaching (3 spots available)
➢ Follow us on IG: https://www.instagram.com/colossusfit/
➢ 5 Reasons You're Eating More Calories Than You Think- https://www.youtube.com/watch?v=yTBqQPrrjys&t=16s
➢ Why you should & shouldn't care about your weight- https://open.spotify.com/episode/3CATgXv8l4l21hVTQucvrj?si=YSV34Ti2Rf-e4S4J-1YACg

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 explain net carbs, give tips on why the scale may not be budging, and talk to you about how to get back on track with your nutrition.
(0:00) - Intro
(1:24) - Josh quote: "If you think small, small things happen." - Floyd Mayweather
(4:31) - Kyle quote: Losing weight is hard. Being overweight is hard. Working out is hard. Being weak is hard. Being disciplined is hard. Being lazy is hard. Everything is damn hard. Choose your hard."
(6:35) - Weekly thoughts/recommendations
(18:45) - Client shoutout: Katalina
(22:16) - Question 1- I feel like I'm slacking on nutrition, I have not been the greatest. Any advice to get back to eating well, tracking, etc?
(26:50) - Question 2- Can you explain net carbs?
(31:40) - Question 3 - I'm doing everything right but the scale won't budge, why is that? Am I just someone who can't lose fat and do you have experience with this?
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/

367: 8 Industry Secrets Online Fitness Coaches Won't Tell You | Do These, Get Incredible Results Feb 24, 2022

Show notes

➢DM Keyword "CASE STUDY" to @Colossusfit On IG for a special opportunity to start your journey to your best body ever!
➢Apply if you're looking to lose 10-20lbs of unwanted fat and replace it with 10lbs of quality new lean muscle.

In today's episode we give you ten industry secrets that we have learned as online fitness coaches to help you get incredible results.

Listed points:
1. Start with the appropriate measures to track your progress (Photos, measurements, weight)
2. You need to look at all levels of your journey (Healthy 3 legged stool).
3. Calories and protein are where to start for nutrition/ have plan.
4. Best workout routines (Periodized, progressive, realistic and custom).
5. Accountability and mechanisms for implementation (Check-ins, follow ups, community, resources).
6. Sometimes less is more, focus on the big things, don't get caught up on micro factors
7. Once basics are mastered, look at external factors like: hydration, fibre, sleep, steps, and managing stress .
8. Your journey might take a bit longer than you think. Your body & situation is different than everyone elses. Stay patient, enjoy the process & trust 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:

Colossus Fitness - The Polished Physique Program

366: Motivation Monday - TikTok Trends That Are Actually Good, Dealing With body Dysmorphia & How To Get Over The Fear Of Lifting Heavier Weights Feb 21, 2022

Show notes

➢ DM us on IG "FAT LOSS" to @ColossusFit to start your transformation
➢ 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 tik tok trends that are actually good, dealing with body dysmorphia & how to get comfortable with increasing weights.
(0:00) - Intro
(1:00) - Kyle quote: "Paper has more patience than people." - Anne Frank
(6:45) - Josh quote: "Nobody's life is entirely free of pain and sorrow. Isn't it a question of learning to live with them rather than trying to avoid them?
(10:30) - Weekly thoughts/recommendations
(19:45) - Client shoutout: Jessica Huntington
(21:50) - Question 1- How do you deal with body dysmorphia? I can't seem to get past this.
(29:35) - Question 2- I see a lot of workout trends on tiktok, is there any that are the truth? For instance, I saw that if you I saw a tik tok if you walk on stairmaster for 3x30 mins a week you get abs, can you address this?
(36:05) - Question 3- How to get over the fear of lifting heavier weights?
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/

365: 8 Elite Nutrition Tips To Get Lean On The Go Feb 17, 2022

Show notes

➢DM us "lean body" to @ColossusFit for a special opportunity to kickstart your journey
➢7 High protein recipes: https://colossusfitness.lpages.co/7-high-protein-recipes/

Traveling for work? Going on vacation? Running your kids from soccer game to guitar practice? Being away from home is one of the most common nutrition challenges we hear about.

In this episode we cover 8 ways to stick to your plan, no matter where life takes you.

Listed points:
1- Eat a healthy meal before you go
2- Pack a few healthy snacks
3- Aim for better not perfect.
4- Look for build-your-own-meal restaurants
5- Have healthy staples you can eat on the go.
6- Start with protein, veggies & water.
7- Have some fall back minimums.
8- Realize hunger isn't an emergency.

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

364: Motivation Monday - Stress Eating Tips, Tip to Grow Your Glutes & How To Encourage Family to be Healthy Feb 14, 2022

Show notes

➢ DM us "Glute Gains" on IG @colossusfit (6 spots available)
➢ 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 our top stress eating tips, tips to grow your glutes & how to encourage your family to be healthy.
(0:00) - Intro
(1:20) - Kyle quote: "On good days, workout. On bad days, workout harder."
(3:40) - Josh quote: "You don't have to be perfect to inspire other people. Let them be inspired by the way you deal with your struggles, your heartaches, and your imperfections."
(6:30) - Weekly thoughts/recommendations:
(14:15) - Client shoutout: Hannah Lynch
(16:10) - Question 1- Could strengh training twice a week be enough to help me grow & shape my glutes if I also focus on my calories & protein?
(19:43) - Question 2 - I sit down at a desk all day and struggle to activate my glutes enough even with 5 mins of banded activation exercises so I feel squats etc in my quads and hams so much more than in my glutes. How much time would you recommend spending on glute activation? And any tips on which exercises are best?
(25:00) - Question 3- For motivation Monday: My family member is inactive and wants to get better, but tells me she hates sweating😂 tips on how to encourage/motivate family to get active? I used to go on walks with her, but we don’t live together anymore and she doesn’t walk as often on her own. Thank you for all the episodes🙏
(29:10) - Question 4 - I'm a stress eater. what tips do you have instead of grabbing food?
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/

363: Everything You Need To Know About Protein + Myths & Questions Answered Feb 10, 2022

Show notes

Share to your story and help people learn what's important once and for all! Tag us @ColossusFit

In this episode we go over everything you need to know about protein. Answering all your questions, giving guidelines and breaking down myths. Don't miss this episode!

What is protein?
What does protein do for you?
How much should you be having in a day?

- Most athletes who workout 0.8-1.3g per pound of bodyweight
- When maintain or gaining aim for 0.8-1g of protein per pound of bodyweight
- When cutting 1-1.3g of protein per pound of bodyweight
*What’s important to note here is the protein intake is scaled upwards with severity of caloric restriction and leanness. The higher the body fat percentage, the lower the protein intake can usually be compared to the total bodyweight.

4. What are the best sources of protein?

Questions/Myths:
-What about the anabolic window? Do I need it right after a workout.
-Can I have protein powder on a rest day? / Should I have less on a rest day?
-What should vegetarians do?
-What is an isolate protein? Are the tiktok proteins better?
-Is it bad to have most of your protein from shakes?
-How to easily incorporate protein when out?
-What's more important, my protein or my 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

362: Motivation Monday - Best Ways to Track Progress, Habits To Cut Out To Get Results & Benefits of Fasted Workouts? Feb 07, 2022

Show notes

➢ DM us "SUMMERABS" on IG @ColossusFit to apply for 1 on 1 discounted coaching (5 spots)
➢ 15 Non Scale Wins & Ways to Measure Your Progress- https://open.spotify.com/episode/2V8ZoRH7vAPXYSGuin3ihq?si=cb6358e22d794ea2
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 ways to track progress, habits to cut out to get results & benefits of fasted cardio.
(0:00) - Intro
(0:33) - Josh quote: "Attract what you expect, reflect what you desire, become what you respect, mirror what you admire."
(1:45) - Kyle quote: "You can't pour from an empty cup. Take care of yourself first"
(4:10) - Weekly thoughts/recommendations
(7:18) - Client shoutout: Samantha
(9:25) - Question 1-I've been on this journey for a few months now, and can't seem to realize how if I'm making progress or not, What do you recommend?
(13:20) - Question 2- Is it bad to workout early AM fasted or should you prioritize a meal/protein bar pre workout?
(19:26) Question 3- You guys always talk about what you should do, but what about what you shouldn't do to get results on your journey?
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/

361: How To Finally Get More Visible Abs (Six Pack For Summer) Feb 03, 2022

Show notes

**DM "SUMMERABS" on Instagram to @ColossusFit to claim one of the remaining three spots**

In today's episode we give you five ways to finally get more visible abs and achieve a six pack for summer.

We wanted to go over our top tips and strategies to get abs for summer and KEEP them.

You’ll have to understand everyone’s genetics are different, and the way yours are shaped, the time it takes, etc will all be different based on you.

Listed points:
1- Calorie deficit through nutrition.
2- Focus mainly on strength training with a big focus on compounds
3- External cardio factors
*Stuff like walking, extra cardio etc can help you be in a bigger calorie deficit and eat more.
4-Have support for adjustments when needed
5- Add in additional core work
This will help once you’re at a low enough body fat.
Our favourites:

Cable crunches
Hanging Knee/Leg raises
Oblique cable woodchopper.

6- External factors. Drinking, sleep & stress.

Bonus tip- Allocate extra time for hiccups and roadblocks

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

360: Motivation Monday - Transition Back To Health After Covid, Keep Motivation Through Cutting Body-fat, Top Fitness Travel Tips & Thoughts on Detoxes Jan 31, 2022

Show notes

➢ DM us "Fat Loss" to strip off unwanted fat and finally achieve the results you really want! ( 5 spots available)
➢ 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 transition back to health after covid, keep motivation through a shred, travel fitness tips and more.
(0:00) - Intro
(1:12) - Josh quote: "Fall seven times stand up eight."
(3:12) - Kyle quote: “I just want you to know that if you are out there and you are being really hard on yourself right now for something that has happened … it’s normal. That is what is going to happen to you in life. No one gets through unscathed. We are all going to have a few scratches on us. Please be kind to yourselves and stand up for yourself, please.” - Tswizzle
(5:20) - Weekly thoughts/recommendations
(9:30) - Client shoutout: Curtis
(12:25) - Question 1- How do you guys feel about A fruit and water detox/cleanse and working out while on a detox?
(17:10) - Question 2 - How to transition back to healthy life after covid?
(23:08) - Question 3- I hope you're enjoying your trip to FLA! What tips do you have for someone to stay on track while away?
(28:05) - Question 4- How do u keep motivation when your cutting? I struggle with having to drop my weight when I drop my calories. Do you think Ive previously dropped my cals too quickly? Like how much should I actually drop weight when u cut because it’s so de-motivating going into the gym and not being able to lift as much but wanting to cut!!
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/

359: Lose 10lbs Of Fat & Gain 5lbs Of Muscle In 60 Days Jan 27, 2022

Show notes

➢ DM "Shredded" @ColossusFit to start your shred and build your polished physique
In today's episode we are covering how to lose 10lbs of fat and gain 5lbs of muscle in only 60 days.
Warning: Great transformations take more than 60 days, but two months is a great time to lock in great habits to ensure your success going forward.
Listed points:
1. Importance of deadlines
2. Accountability (Coach/ Friends)
3. Technical rough game plan (Expect the unexpected) Reverse made it easier / Christmas
4. Make the right sacrifices
5. Accept you need to operate at a higher level (get locked in your deficit) - Use that momentum
6. Utilize compounds/ strength train and push that volume
7. Protein consumption
8. Use weekly averages not daily
9. Don't let off day or off decision end it all
10. Regulate everything you can, steps, sleep, water, schedules
11. Keep going
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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