Fit, Healthy And Happy Podcast

Latest Episodes:

308: Motivation Monday - How To Stay Consistent With Morning Workouts & Do Women Need Different Exercises Than Men? Aug 02, 2021

Show notes

➢ Message us on IG @ColossusFit "Best Shape" to apply for discounted coaching

In this episode we talk about how to stay consistent with morning workouts, if women & men need different exercises & the Colossus Fit origin story.

(0:37) - Josh quote: "The only limit is your mind."
(3:47) - Kyle quote: "Mirror mirror on the wall, I'll always get up after I fall. And whether I run, walk or have to crawl, I'll set my goals and achieve them all. "
(5:12) - Weekly thoughts/recommendations
(9:26) - Client shoutout: Kathleen O'Grady
(11:40) - Question 1: How to get morning workouts in? I know it will benefit me a ton but I really struggle.
(15:53) - Question 2: Do women need different exercises than men? I've heard so many different things.
(19:42) - Question 3: Colossus Fitness/Fit healthy Happy Origin story
Thanks for listening! We genuinely appreciate every single one of you listening.

➢Grab my FREE FULL FORM GUIDE: https://www.colossusfitness.com/free-form-guide

➢Apply to work with me 1-on-1: https://www.colossusfitness.com/

➢Join my Monday Newsletter for weekly motivation & tips🔥 https://www.colossusfitness.com/monday-newsletter

307: 8 Nutrition Habits to Make you Fitter, Healthier & Happier Jul 29, 2021

Show notes

In today's episode we go over eight nutrition habits from our clients to make you fitter, healthier and happier.

Summary of episode:
1) Get out of your head (Protein) - Colleen
2) Anyone can go to the gym for 1 hour, it's the other 23 that are hard - Bianca
3) Track Your Macros - Victoria
4) Prioritize protein, keep it simple, and start with small changes, these lead to big things - Paola
5) "80/20 Rule" - Coach Armando
6) Fill up on veggies, first when you're hungry, then proteins and then healthy fats and carbs - Manesi
7) "Pre-log when contemplating and overlog when unsure." - Krish
8) "Cut out hidden & empty calories" - Nicole

Thanks for listening! We genuinely appreciate every single one of you listening.

➢Grab my FREE FULL FORM GUIDE: https://www.colossusfitness.com/free-form-guide

➢Apply to work with me 1-on-1: https://www.colossusfitness.com/

➢Join my Monday Newsletter for weekly motivation & tips🔥 https://www.colossusfitness.com/monday-newsletter

306: Motivation Monday - Supplements For Fat Loss, How To Lose Bodyfat & Gain Lean Muscle At The Same Time & Hydration Tips Jul 26, 2021

Show notes

➢ Dm us "SKINNY FAT" on IG @Colossusfit to apply for discounted coaching
➢ Follow us on IG: https://www.instagram.com/colossusfit/

In this episode we talk about top supplements for fat loss, how to lose body fat & gain lean muscle at the same time.

(3:28) Kyle quote: Adapt & evolve.
(5:35) Josh quote: "If you cannot do great things, do small things in a great way."
(7:55) Weekly thoughts/recommendations: Do something you enjoy!
(11:02) Client shoutout: Laura
(15:28) Question 1- Supplements for fat loss?
(23:02) Question 2- How to lose bodyfat & gain muscle at the same time?
(29:25) Question 3- Tips to stay hydrated during summer?
Thanks for listening! We genuinely appreciate every single one of you listening.

➢Grab my FREE FULL FORM GUIDE: https://www.colossusfitness.com/free-form-guide

➢Apply to work with me 1-on-1: https://www.colossusfitness.com/

➢Join my Monday Newsletter for weekly motivation & tips🔥 https://www.colossusfitness.com/monday-newsletter

305: How To Never Fail A Diet Again & Easily Lose Bodyfat Jul 22, 2021

Show notes

➢ Send a DM "Diets Suck" to get a special rate on coaching @ColossusFit (3 people)
➢ Follow us on IG @ColossusFit

Summary of episode: : In today's episode we go over how to never fail a diet again and how to easily lose bodyfat without struggling.

Listed points:
1. Limit but don't restrict. 80/20 principle. Eat mainly whole foods!
2. Have challenging but realistic goals. Reverse engineering.
3. Portion control. 2 slices vs. 6
4. Surround yourself with supportive people.
5. Don't overwhelm yourself & be easy on yourself
6. Have a post diet plan. Reverse diet!
7. Water is secret weapon.

Thanks for listening! We genuinely appreciate every single one of you listening.

➢Grab my FREE FULL FORM GUIDE: https://www.colossusfitness.com/free-form-guide

➢Apply to work with me 1-on-1: https://www.colossusfitness.com/

➢Join my Monday Newsletter for weekly motivation & tips🔥 https://www.colossusfitness.com/monday-newsletter

304: Motivation Monday - Best Protein Source For Muscle Gain & The Scoop On Veganism & How To Hit Crazy PR's In The Gym Jul 19, 2021

Show notes

➢ Kendra's transformation- https://www.instagram.com/p/CRby1gunp-l/

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 Protein Source For Muscle Gain & The Scoop On Veganism & How To Hit Crazy PR's In The Gym.

Time Stamps:
(1:07) - Kyle quote: "You'll never regret doing a workout or eating healthy." - KG
(6:03) - Josh quote: "The world is so simple, that it's super complex."
(10:53) - Client shoutout: Kendra
(14:20) Question 1- Your opinion on veganism?
(19:35) Question 2- Do I have to eat meat if i want to gain a lot of muscle mass?
(22:03) Question 3- What is the best cardio machine to use after strength training? (elliptical, treadmill, stairs?
(27:50) Question 4- PR's attempt routine or rituals?

Thanks for listening! We genuinely appreciate every single one of you listening.

➢Grab my FREE FULL FORM GUIDE: https://www.colossusfitness.com/free-form-guide

➢Apply to work with me 1-on-1: https://www.colossusfitness.com/

➢Join my Monday Newsletter for weekly motivation & tips🔥 https://www.colossusfitness.com/monday-newsletter

303: 7 Habits Of Super Fit People Jul 15, 2021

Show notes

In today's episode we go over 10 habits of super fit people. Being in great shape and staying in great shape is a cumulation of doing these ten habits consistently.

Listed points:
1. Catch themselves slipping
2. Has a game plan to get back on track
3. Chose the right options when they eat out / Avoid empty calories
4. Methods of accountability / coaching
5. Sweat everyday (Always moving) / consistent gym schedule
6. Fitness Accessories / Count their steps / scales
7. Get motivated / has a community / podcast/ books etc

Thanks for listening! We genuinely appreciate every single one of you listening.

➢Grab my FREE FULL FORM GUIDE: https://www.colossusfitness.com/free-form-guide

➢Apply to work with me 1-on-1: https://www.colossusfitness.com/

➢Join my Monday Newsletter for weekly motivation & tips🔥 https://www.colossusfitness.com/monday-newsletter

302: Motivation Monday - Why You're Not Losing Body Fat, Stay Fit While Traveling & How To Stay Motivated In Hot Weather Jul 12, 2021

Show notes

➢ DM us on IG @ColossusFit saying "Body Recomp" to apply for coaching

➢ Complete Fat Loss Guide: https://open.spotify.com/episode/78fmGkxstiM2HzbfHxs2RC?si=44d170d7fb0144a2

➢Vacation Tips: https://open.spotify.com/episode/4ZrwQuKyPq764cHu1JMZEZ?si=278b8840998a4228

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 why you're not losing body fat, stay fit while travelling & how to stay motivated in hot weather.

Josh quote: "You didn't come this far to only come this far."
Kyle quote: “It doesn’t take a scientist to understand this. You get out what you put in. So stop making excuses and get out there and do whatever it takes to reach your goals.”

Weekly thoughts/recommendations:

Client shoutout: Sarah & Andy

1) How do I stay on track while travelling or on the road?
2) Why am I not losing body fat?
3) How to stay motivated in hot and humid weather, basic workout equipment for beginners working out from home.
4) Can you have protein on rest days?

Thanks for listening! We genuinely appreciate every single one of you listening.

➢Follow us on instagram @colossusfit 💪

➢Apply to work with me 1-on-1: https://www.colossusfitness.com/

➢Join my Monday Newsletter for weekly motivation & tips🔥 https://www.colossusfitness.com/monday-newsletter

301: 5 Surprising Tips To Grow Your Booty Jul 08, 2021

Show notes

In today's episode we give you our top 5 tips to grow dat booty!

Fix Anterior Pelvic Tilt (ATP): https://www.youtube.com/watch?v=Tn9X_q0q2TM&t=1s

5 Top Glute Exercises: https://www.youtube.com/watch?v=v6DHjJtrzgc&t=151s

Listed points:
1) Put on training wheels
2) Focusing on the 4 categories of the glutes
3) Frequency
4) Include glutes in your cardio routine
5) Priming movements

Thanks for listening! We genuinely appreciate every single one of you listening.

➢Follow us on instagram @colossusfit 💪

➢Apply to work with me 1-on-1: https://www.colossusfitness.com/

➢Join my Monday Newsletter for weekly motivation & tips🔥 https://www.colossusfitness.com/monday-newsletter

300: Motivation Monday - Get Bigger, Better & Faster Results, When To Switch Your Macros & Will Lifting Heavy Make You Bulky? Jul 05, 2021

Show notes

In this episode we talk about when to switch your macros, will weights bulk you up and so much more.

(1:58) Kyle quote: "They know more about the celebrity going in and out of rehab than they do their own personal development"
(4:30) - Josh quote: "Shine bright like a diamond." - Ri Ri
(5:23) - Weekly thoughts/recommendations:
(13:31) - Client shoutout: Victoria
(15:44) - Question 1- When do you know when it's time to switch up your macros?
(19:38) - Question 2- Will lifting heavy weights cause a short girl to bulk up?
(20:30) Message us on IG "Good to great" for a special offer
(22:05) - Question 3-How do you feel about tik tok trends & drama?

Thanks for listening! We genuinely appreciate every single one of you listening.

➢Follow us on instagram @colossusfit 💪
➢Apply to work with me 1-on-1: https://www.colossusfitness.com/

➢Join my Monday Newsletter for weekly motivation & tips🔥 https://www.colossusfitness.com/monday-newsletter

299: Calories, Carbs, Protein or Fats - Here's What's Really Important! Jul 01, 2021

Show notes

Apply for coaching:

Colossus Fitness - The Polished Physique Program

In today's episode we talk to you about the pyramid of nutrition priorities.

1- Energy balance
2- Macronutrients

Carbohydrates contain 4 kcal per gram
Proteins contain 4 kcal per gram
Fats contain 9 kcal per gram (this is roughly double the amount found in the other two macros)

Protein: allows your body to grow, build and repair tissues, and protect lean body mass (your muscle mass)

Carbs: are eventually broken down into glucose, which is the main energy source for your body.
-there are carbohydrates that help synthesize specific amino acids (protein building blocks) and allow for consistent bowel movements. Fiber is a type of carbohydrate that cannot be broken down by your GI tract. Therefore, this nutrient does not give you energy, but it does help rid your body of waste and keeps your intestinal tract healthy.

Fats: Allows you to store energy, cushion organs, make certain hormones, absorb fat soluble vitamins, and helps with cell membrane integrity.

Fat gets a bad reputation because it is the highest in calories and certain types of fat are not good for us, but if you can focus on the type of fat and amount of fat, it is instrumental to a healthy diet.

3- Micronutrients
*Quality of foods is super important and avoid just eating nonsense
4- Meal timing
5- Supplements

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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