Fit, Healthy And Happy Podcast

Latest Episodes:

288: Stop Bloating, Build More Confidence & How To Be Happy, Healthy & Strong W/ Anjuli Fit For Life May 26, 2021

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➢Please take a screenshot and share this podcast to your story & tag @colossusfit + @anjuli_fitforlife so we can show you some love back <3
In today's episode we interview Anjuli Mack from Fit For Life. Anjuli is an online body transformation coach, physique competitor and just an overall great human being with some of the best content out there.

➢Follow Anjuli on IG: @anjuli_fitforlife https://www.instagram.com/anjuli_fitforlife/
➢ Anjuli's youtube: https://www.youtube.com/c/AnjuliMack/videos
➢ Anjuli's podcast on spotify: https://open.spotify.com/show/1dzI5pdOMkODY6ziL5GkaA?si=aA6NjyPjTiq4PL7SbIQu7g

Questions w/ timestamps:
(3:05) - What does being strong mean to you?
(4:40) - What types of tips do you have for someone looking to improve confidence?
(12:35) - What do you like to do for goal setting?
(16:00) - What types of tips do you have for consistency?
(22:50) - What are some of your favourite books?
(32:00) - What are some of your tips to stay fit for life?
(34:10) - Saw you posted tips on bloating and what not, what tips do you have for anyone struggling with this?
(37:15) - What are some examples of non scale victories you like to share?
(40:25) - Favourite fun foods?
Memorable quotes:
"I am the most confident when my actions line up with my goals."
"Actions speak louder than words"
Book recommendations:
- Atomic Habits by James Clear
- The Perfect Day Formula by Craig Ballantyne
- Like She Owns The Place by Carla Alwill Leyba
- 10x Rule by Grant Cardone
- How to Be a Boss by Lilly Singh
- Jab, Jab, Jab, Right Hook by Gary Vaynerchuk
- School of Greatness by Lewis Howes
- How to Think Like a Monk by Jay Shetty
- Tools of Titans by Tim Ferris
- How to Win Friends & Influence People by Dale Carnegie
Thanks for listening! We genuinely appreciate every single one of you listening.

➢Join our Inner Circle Group for FREE: https://m.facebook.com/groups/1714255235504738/?tsid=0.7112165249974131&source=result
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

287: Motivation Monday - Instagram vs Reality, 5 Tips to Accurately Track Macros While Eating Out, Unique Cardio Hacks & More May 24, 2021

Show notes

➢ Apply for coaching @ColossusFit "Summer Special"
➢ Macro hacks: https://colossusfitness.ca/blog/howtotrackmacroswheneatingout
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 Instagram vs. reality, 5 tips to accurately track macros, unique cardio hacks & more.
(0:00) Intro
(0:30) - Josh quote: “If it is to be, it is up to me.”
(5:00) - Kyle quote: 'Ten years from now, make sure you can say that you chose your life, you didn't settle for it"
(8:00) - Weekly thoughts/recommendations:
(14:45) - Client shoutout: Bobby B
(19:30) - Question 1: I've been struggling going out to eat & staying consistent. what's the best way to log this stuff?
Top tips:
1- Find accurate results in the data base (look up website, Myfitnesspal)
2- Can’t find it? Build it w/ all ingredients.
3- Too hard to build? Find a twin. Pizza example
4- When worried- overlog
5- Plan ahead and log beforehand if possible
Bonus- protein fast to allow for more freedom
(34:13) - Question 2: At what point should someone start using extra gym equipment like a lifting belt, knee sleeves, elbow sleeves, etc. Is it a certain weight? A certain way that person feels comfortable with? I know it's different for everyone but I'd like to at least hear at what point and weight you guys started using them. I'm also just considering when I should get a belt and knee sleeves in particular.
(40:27) - Question 3: I have not listened to all the podcasts episodes yet so you guys probably covered this but...what are the best active things to do outside of the gym to have that active lifestyle. For example hiking, kayaking, bicycle...what else no sports .
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/

286: 32 Quick Fitness Hacks To LEVEL UP Your Results NOW May 20, 2021

Show notes

Message "summer special" to our IG @Colossusfit to get started with coaching at a special price.
In today's episode we go over 32 quick fitness hacks to level up your results right away. For fun, I reached out and had our amazing community share some of their favorite fitness hacks. They turned out amazing and you aren't going to want to miss today's amazing episode.
Listed points:
1. 5-minutes of dynamic stretching or a walk can improve your mood and productivity.
2. Reward yourself to stay motivated (I love massages).
3. Get a fitness buddy.
4. Use greek yogurt instead of sour cream to make vege or chip dip
5. Failure to plan is a plan to fail. Take out all the guesswork and make it easy for yourself.
6. Get a coach-summer special
7. While having my coffee I plan my entire day of meals and check my macros.
8. Eating on a smaller plate. We are conditioned to "Finish your plate" regardless of size. Use a smaller plate.
9. You can literally add protein powder to anything lol.
10. Add lemon juice to your BCCA's
11. hidrate water bottle (Bluetooth bottle - tracks my water and alerts when behind intake.
12. Pre-log meals and snacks!!! Give yourself some wiggle room and have a game plan.
13. Don't get disheartened when you no longer enjoy a certain exercise. Try new ones!
14. Get up early but putting your alarm far away.
15. Journalling at the gym between sets.
16. Stand. All the time.
17. Find a brand of protein powder that doesn't suck.
18. Volumize your stir fry with egg whites. Super easy and great sneaky way to add some protein.
19. Everyday is a restart!! Don't let the bad days hold you back.
20. Volumize your oatmeal using more water than oats! Lower calories, higher volume.
21. Oats in smoothies for extra carbs.
22. Save cardio for last to have a killer muscle blast.
23. Winners win. Stop making excuses and find a way to win in everything in life.
24. Waking up earlier gives you more time to get your gallon of water in.
25. Drink your water through a straw, it helps water intake!
26. Mental health can hinder fitness progress. There is strength in seeking support. See a therapist or talk to someone.
27. Turn your life session into a mini dance party with the right music!
28 Sleep more to do more.
29. If you workout in the morning, lay your clothes out so they are ready to go.
30. Use your rest days to do yoga and meditation to reset.
31. Try meal prep.
32. If you don't feel like exercises, just do 5-mins. If you still don't want to, stop. 99% of the time you'll 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/

285: Motivation Monday - Should You Fast or Eat Before A Workout & Best Fitness, Nutrition & Growth Books? May 17, 2021

Show notes

➢ Apply for the Summer Special (Accepting 7 new clients) @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 whether or not you should eat before a workout, best fitness, nutrition & growth books.
(0:00) - Intro
(2:04) - Josh quote: "start by doing what is necessary, then what is possible, and suddenly you are doing the impossible."
(5:15) - Kyle quote: make yourself a priority.
(8:02) - Client shoutout: Tiffany
(8:54) - Weekly thoughts/recommendations: Environment
(13:45) Question 1- I'm working out in the mornings. What's the best thing to eat before I train? Do I eat at all? What about if you're doing just cardio?
(18:35) Question 2- What are your favourite books overall? Nutrition, fitness, mindset, growth?
(29:05) Question 3- What's your cohosts best and worst fitness habit?
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/

284: 6 Tips To Improve Recovery For Better Results & Less Soreness May 13, 2021

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➢Follow us on instagram @colossusfit for daily content
In today's episode we go over 6 tips to improve your recovery for better results and less soreness.
We all know soreness WILL happen. But once you get used to specific movements & continue to stay consistent, it does get better.
Training a muscle while it's still sore can reduce the activation of the desired muscle.

1- Ease your way into the program.
2- Sleep
3- Self myfacial Release (foam roll, massage gun, etc)
4- Active recovery post workout. (cool down) Use a low intensity that involves muscles worked.
5- Protein
6- Omega 3's
One last thing to mention, static stretching has been proven to not reduce muscle soreness & can actually interfere with recovery post workout.

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/

283: Motivation Monday - When To Stop Dieting, How To Get Sub 10% Body-fat & How To Have A Strong Back May 10, 2021

Show notes

➢ Apply for discounted coaching @Colossusfit w/ the key word "Summer Special"
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 when to stop dieting, how to get sub 10% body-fat and a stronger back.
(0:21) - Kyle quote: "The most advanced thing you can do, are the basics... Consistently. "
(2:45) - Josh quote: "I wish there was a way to know you're in the good old days, before you've actually left them." - Andy Bernard
(4:30) - Weekly thoughts/recommendations:
(9:38) - Summer Special Announcement
(10:27) - Client shoutout: Kelvin
(12:05) - Question1: How to transition from a calorie deficit to maintain/bulk?
(17:45) - Question 2: How to get sub 10% bodyfat without running?
(25:55) - Question 3: Good stretches/exercises for back pain?
How To Fix Lower Back Pain (10 Easy Steps): https://www.youtube.com/watch?v=91JouSOlDZQ&t=22s
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/

282: Our BIGGEST Gym Pet Peeves - AVOID THESE AT ALL COSTS May 06, 2021

Show notes

➢Follow us on IG: @Colossusfit - https://www.instagram.com/colossusfit/
➢Apply to get your Polished Physique: https://colossusfitness.com/

In this episode we do a full breakdown of gym etiquette along with our top tips, and our listeners biggest pet peeves.

Listed points:
-People resting on machines for long amounts of time, sitting on machines texting/watching videos forever. Taking 5+ minutes between sets and sitting on the machine the whole time!- Chelsea
-When they’re closed for months at a time.- Rowan
-When people try to constantly size you up or they workout beside you and act like we’re having a lifting competition... I’m just here to workout and do what makes me happy- Omar
- People not wiping down their machines- Brittany
-When they take your rope or handles off the cable machine while clearly you are still using it and having to chase after them to get it back- Yong
-When people talk to me... I’m here to work out, not socialize.. go away- Sierra
-Unwarranted form advice 😂 no sir, I do not need your broscience- Anjuli
-When people work right off the rack and block anyone else from getting weight- Isaac
-When someone is on the squat rack for an HOUR- Kathleen
-Super setting 47 machines at the same time- Dakota
- Not returning the weights to the rack😭😭😭 - Gaaga
- Invisible lat syndrome is what i hate the most loool they look so dumb walking with there arms all spread out like that😂 - Just Dre

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/

281: Top Transformation Tips, All About Home Workouts & Consistency With Anabolic Aliens (Mike Rosa) May 05, 2021

Show notes

In today's episode we interview Mike Rosa from Anabolic aliens. Mike is the founder of Anabolic Aliens a youtube channel with nearly 1 million subscribers, the founder of Exerprise app, a workout builder app that has over 500,000 users and a gifted athlete.

➢Follow Mike on IG: @anabolicaliens https://www.instagram.com/anabolicaliens/
➢ Mike's App https://play.google.com/store/apps/details?id=com.anabolicaliens.exerprise&hl=en_CA&gl=US
➢Anabolic Aliens YouTube: https://www.youtube.com/user/AnabolicAliens

Questions w/ timestamps:
(1:00) - How have you been?
(2:40) - What tips do you have to accomplish home workouts?
(9:10)- I know you were getting ready for a physique competition, did that go through?
(9:58) - What's the background on your hair growth experience?
(12:00) - What would you say has lead to your overall success?
(13:35) - Can you tell us more about your experience with the Arnold expo and losing your money?
(17:10) - What are some things you wish you did differently along the way?
(21:20) - What tips do you have for anyone looking to start or grow a youtube channel?
(23:25) - What typical transformation tips do you have for the average person?
(26:30) - How do you balance your time?
(28:48) - How do you stay consistent with your 6:00am workouts in?
(34:15) - Where have you found the best info in your learning?
(36:00) - Tell us more about your youtube series and what you have available?
(38:52) - What's your favourite quote?
"What matters most is how you see yourself"

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

280: Motivation Monday - Best Workout Split For Fat Loss Or Muscle Gain, How to Stay Motivated Through An Injury & Best Post Workout Routine May 03, 2021

Show notes

➢ DM us "May Case Study" on IG @ColossusFit
➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
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 workout split for fat loss or muscle gain, how to stay motivated through an injury & the best post workout routine.
Time stamps:
(0:00) - Intro
(3:10) - Josh quote: "discipline is doing what you hate to do, but nonnetheless doing it like you love it." - Mike Tyson
(5:22) - Kyle quote: "Time is the most precious resource there is- you have to protect it."
(8:08) - Client shoutout: Corwin
(11:12) - Question 1- how to stay motivated while having to modify workouts with an ongoing injury - Emily O
(21:10) - Question 2- Best workout split for fat loss and/or muscle gain? - Sabina
(27:40) - Question 3- best post workout 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: https://colossusfitness.com/

279: How To Lose Unwanted Stomach Fat Fast Apr 29, 2021

Show notes

➢Apply to get your Polished Physique: https://colossusfitness.com/
➢How To Lose Weight & KEEP IT OFF FOR GOOD! (Full Guide) episode: https://open.spotify.com/episode/78fmGkxstiM2HzbfHxs2RC?si=4E4aVtRwSjaeg9MsTmNMYA

In the previous episode 272 we talked about how to lose weight and keep it off for good, now it's time to dial in how to lose that stubborn stomach fat, fast.

Listed points:
1- Stay consistent
2- Dial in the deficit with maximum accuracy.
3- Time frame. Roughly, when do you want to accomplish it?
4- Cut out alcohol to the best of your ability.
5- Have a team.
6- Plan for what's next after you lose the stomach fat.

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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