Fit, Healthy And Happy Podcast

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348: Motivation Monday - How To Set SMART Goals For The New Year, When To Take A Break From Fitness & How to Avoid Sweets Dec 20, 2021

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➢ DM us on IG @ColossusFit "Muscle Gain" for discounted coaching (only 4 spots available at this time).
➢ Enter our Apple Watch Giveaway: https://www.instagram.com/p/CXl3HPALEay/
➢ 7 Layers Deep Exercise - http://www.7levelsdeep.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 set SMART goals for the New Year, when to take a break from fitness & how to stay away from sweets.
(0:00) - Intro
(1:15) - Kyle quote: "Whether you meditate or simply take a walk outside in nature, find a daily practice that allows you to take time to unfocus- to just be and let go of stress. Regularly giving your mind support and noticing the way it benefits your body will nourish your spirit to its fullest form of expression."
(3:40) - Josh quote: "Leadership is not about titles, positions or flowcharts. It is about one life influencing another. - John Maxwell"
(6:13) - Weekly thoughts/recommendations
(14:02) - Client shoutout: Dhru Vina
(16:20) - Question 1: How do I set strong goals for the new year?
(23:30) - Question 2: Do you log macros and workout on Christmas week? I go to my families house so it's impossible
(36:08) - Question 3: How to avoid sweets? I'm really struggling.
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/

347: 6 Mindset Changes To Live A Happier Life Dec 16, 2021

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DM us "Fat Loss" To Lose 10-20lbs Of Fat & Gain up 5-15lbs Of Muscle

In today's episode we cover six mindset changes to live a happier life!

Listed points:
1) Stop being a complainer - take ownership
2) Stop waiting - do it now - make the change
3) Let go of the past
4) Don't send messages/ react when angry - practice empathy
5) Get good at saying no
6) Edit your life/reflect regularly

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

346: Motivation Monday - How to Make Your Metabolism Faster, When to Adjust Calories & Macros & Why You Should Train Legs Dec 13, 2021

Show notes

➢ DM us on IG @ColossusFit "Fat Loss" to apply for coaching & get started
➢ 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 make your metabolism faster, when to adjust calories, why you should be training legs & so much more.
(0:00) - Intro
(0:40) - Josh quote:"Anything worth doing is worth overdoing, moderation is for cowards."
(4:05) - Kyle quote: "If I see you at the gym, I'm rooting for you. Nobody cares if you're big, small, slow, fast, skinny, obese, out of shape, or in shape.. Keep going. I see you, you're doing great."
(5:50) - Client shoutout
(8:40) - Weekly thoughts/recommendations
(18:24) - Question 1- Hey Josh & Kyle! My question is, at what point do I need to adjust my macros while I am cutting when I start to see no change in weight? If I start tracking my macros and in a caloric deficit, and after 2 weeks I do not notice a change, should I adjust them (lower them)? Or would I do it earlier after 1 week, or later like around 3 weeks? (Also I know weight isnt a good measurement for tracking weight loss, but if I had to only look only at weight, what would i do?) Thank you! - Eddie Castillo .
(24:50) - Question 2- How can I make my metabolism faster?
(27:55) - Question 3- I don't really care about what my legs look like so I struggle to actually not skip leg day, any advice or tips here?
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/

345: 10 Lifestyle Changes to Make You Fitter, Healthier & Happier in 2022 Dec 09, 2021

Show notes

DM New Years to @Colossusfit to learn how to start your transformation

In today's episode we give you 10 lifestyle changes ti make you fitter, healthier and happier in 2022.

Listed points:
1- Drop one vice.
2- Allocate 1 hour of creative work a week
3- Park further away + take stairs.
4- Try drinking a full glass of water upon waking up
5- Smile more- fake it until you make it affect on your emotions.
6 - Invest In Your Sleep in a completely dark room
7- Carry a water bottle with you.
8 - Plan a getaway.
9 - Take a daily media break. Even 20 min break when you get home
10 - Become a habit centred person. You don't need to be disciplined. Start with a morning routine, pros have a nighttime ritual/routine.

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

344: Motivation Monday - Thoughts on Intermittent Fasting, 75 Hard, How To Make It Easier to Workout & More Dec 06, 2021

Show notes

➢ DM us on IG @ColossusFit "New Years" to apply for coaching & get started
➢ 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 out thoughts on intermittent fasting, 75 hard, how to make it easier to get to the gym and so much more.
(0:00) - Intro
(1:40) - Kyle quote: "The main thing is to keep the main thing the main thing" - Steven Covey
(3:50) - Josh quote: "My philosophy is: It's none of my business what people say of me and think of me. I am what I am, and I do what I do. I expect nothing and accept everything. And it makes life so much easier." - Anthony Hopkins
(7:06) - Client shoutout: Cara Holder
(9:08) - Weekly thoughts/recommendations
(17:25) - Question 1- What are your thoughts on the 75 hard challenge? I can't seem to get past day 6.
(25:35) - Question 1.5- Thoughts on a challenge?
(28:03) - Question 2- Thoughts on intermittent fasting? Is it superior for fat loss?
(33:35) - Question 3- Tips to make it easier to get to the gym? Once i get there i find it's easy
(38:05) - Question 4- How many steps a day does a person need to be considered an active person?
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/

343: 7 Tips To Stay on Track & Make Progress Through the Holidays Dec 02, 2021

Show notes

Please share this episode to your Instagram story if you enjoyed it and tag @ColossusFit so we can thank you :)

In today's episode we go over seven tips to stay on track and make progress throughout the holidays.

Listed points:
1- Realize it's a holiday not holi-month
2- Talk about your goals to others and make it known
3- Schedule some movement in
4- Go veggie & protein heavy when in doubt
5- Realize that sometimes no progress can be progress (maintenance)
6- Remember the basics. Water, protein, movement.
7- Stop regrets before they start

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

342: Motivation Monday - Best Body-fat Percentage for Women, Exercises to Strengthen Your Core & Most Ideal Home Gym Equipment Nov 29, 2021

Show notes

➢ DM us on IG @ColossusFit "Cyber Monday" to apply for up to 50% off 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 best body-fat percentage, exercises to strengthen your core & most ideal home gym equipment.
(0:00) - Intro
(3:10) - Josh quote: "Great things never come from comfort zones."
(5:55) - Kyle quote: "When you have setbacks and failures, you can't overreact to them. You need to step back, analyze them, and learn from them"
(7:29) - Weekly thoughts/recommendations
(12:20) - Client shoutout: Favio
(14:45) - Question 1: I have been following a strict workout plan of one hour a day for the past two years. When I am unable to do my workout for any given reason I get anxious and stressed and desperately try to find a time to fit it in, even if it’s unrealistic. Any tips on how to overcome this? Have you ever experienced that?
(19:32) - Question 2: Any tips you have for strengthening your core?
(23:35) - Question 3: Essential home equipment for success?
(27:25) - Question 4: How much body percentage is good to see already a definition on a women’s body?
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/

341: 5 Tricks To Accelerate Your Transformation (No Matter What Your Goal Is) Nov 25, 2021

Show notes

LAST CHANCE - DM "Black Friday" @ColossusFit to secure one of 7 spots for discounted coaching

In today's episode we give you five tricks to accelerate your transformation no matter what your goal is.

Listed points:
1- Set a SMART goal & deep why
2- Know your approach. Macros, workouts, cardio days, etc.
3- Have accountability
4- Create real stakes
5- Be realistic & have a game plan for potential setbacks (holidays, 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

340: Motivation Monday - How to Stop Self Sabotaging, Feel Less Lethargic & Drink More Water Nov 22, 2021

Show notes

➢ DM us on IG @ColossusFit "Black Friday" to apply for 50% off coaching (11 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 stop self sabotaging, feel less lethargic and drink more water during the day.
(0:00) - Intro
(0:43) - Josh quote: "Happiness is the real sense of fulfillment that comes from hard work." - Joseph Barbara
(2:03) - Kyle quote: "Think of it like this.... You are always one decision away from a completely different life."
(5:45) - Weekly thoughts/recommendations
(8:00) - Client shoutout: Sarah Hulton
(11:44) - Question 1: I know the importance of water but can't seem to stay accountable to drinking how much I need. Any tips for this?
load up based on your day
(15:15) - Question 2: How to stop being lethargic and get over the mid-day hump?
(18:54) - Question 3: Tips for self sabotage?
(24:34) - Question 4: I'm new to this lifting thing. Will a 3 day split be a good one to start building my strength?
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/

339: 5 Scientific Hacks to Make Completing A Diet Easier Nov 18, 2021

Show notes

➢ DM us "Fat Loss" on IG @ColossusFit to apply for coaching (2 spots left)
➢ Follow us on IG: https://www.instagram.com/colossusfit/

In today's MUST LISTEN episode we go over 5 scientific hacks to make completing a diet easier.

1- Reverse diets
2- Diet breaks
3- Goal setting and rate of loss control
4- Eat more whole foods
5- Know your psychology
Josh- "Nothing good happens after 8pm"
Kyle- "If it's in the house, it will be eaten"

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

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