Fit, Healthy And Happy Podcast

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278: Motivation Monday - Should You Reverse Diet, Grow Your Glutes & Shrink Your Waist At The Same Time & Lunge Exercise Substitutions Apr 26, 2021

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➢DM Glute Gains to start your transformation @ColossusFit
➢Apply to get your Polished Physique: https://colossusfitness.com/
➢ How to add lean muscle while losing fat: https://open.spotify.com/episode/11xKL6pcTmIXzPLdAov4AS?si=dHVjBqsKTc6aKKHybtpNfA
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 if you should reverse diet, how to grow your glutes & our personal fitness goals.
(0:00) Intro
(0:52) - Josh quote: "Stop waiting, start living."
(2:25) - Kyle quote: "remember that life is full of ups and downs, without the downs the ups would mean nothing"
(5:13) - Client shoutout: Meagan
(6:10) - Weekly thoughts/recommendations: -where TDEE comes from
(14:20) - Question 1- what are your personal goals right now?
(18:12) - Question 2- I hear a lot of talk about a reverse diet, how does it work and when should I do it?
(23:37) - Question 3- Alternatives to lunges? they're killing my knees.
(27:03) - Question 4- How do I get a bigger butt and a smaller waist?
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/

277: 8 Lies Fitness Influencers Tell You (THE TRUTH) Apr 22, 2021

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Message: Glute Gains to our Instagram @ColossusFit
https://www.instagram.com/colossusfit/?hl=en

In today's episode we go over 8 lies that fitness influencers tell you that you probably believe. We have been in this industry for almost ten years and we wanna share some of the insider secrets.

Listed points:
1- fitness clothing
2- diet teas & detoxes
3- waist trainers
4- Coaching
5- Cryo-chamber for fat loss 700
6- Stupid exercises
7- Fake natties
8- Supplements
(BONUS) 9- There's only one way to diet

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/

276: Mental Health Checklist, Dealing with Anxiety & Best Exercises For Women W/ Abbey Scott Apr 21, 2021

Show notes

In today’s bonus episode we brought back our friend and legend Abbey Scott Crowson (IG @abbbeyscottt). Abbey is the CEO of fit legacy marketing agency, founder of Coffee Over Cardio and an experienced fitness influencer and competitor.

➢ Part 1 with Abbey: https://open.spotify.com/episode/4iQgqzbMS6CNg3zHsRMuVL?si=Gb2nAJtWRaKum7Ag9R_oeg
➢IG: @abbbeyscottt
➢Abbey’s Coffee Company: https://coffeeovercardio.com/
➢Abby's clothing boutique! lovely+blush
Lovelyblush.com

Questions w/ Timestamps
(1:19) -So what's new, what have you been up to?
(3:02) - How has your schedule changed now having your third business?
(5:13) - What drives you to keep crushing the 5:30am workouts?
(7:40) - Do you run until you hit a wall or take a step back beforehand?
(10:30) - What are some things that you find nourishing and lead to a great day?
(12:15) - What does your daily mental health checklist look like?
(16:07) - What do you do for your mindfulness routine?
(18:40) - How have you come to deal with anxiety and work with that?
(25:08) - What do you feel are the best exercises for women? Strength training for women isn't talked about enough.
(31:50) - Why do you think it's important for everyone to have a coach?
(37:30) -What does, fit, healthy & happy look like to you?
Thanks for listening! We genuinely appreciate every single one of you here.
➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

275: Motivation Monday - Tips to Improve Your Pull-ups, How To Stop Hitting Snooze & Does Height Affect Strength Training? Apr 19, 2021

Show notes

➢Online coaching: https://colossusfitness.com/
➢ Follow us on IG @ColossusFit & send us a DM.
➢Pull up video: https://www.youtube.com/watch?v=mS1ClgzxuyI
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 do your first pull-up, stop hitting the snooze button and if height affects training or not.
Time Stamps:
(0:00) Intro
(0:33) Kyle quote: "No one is perfect - that’s why pencils have erasers.”
(2:38) Josh quote: "Success is not final; Failure is not fatal; It is the courage to continue that counts."
Bonus: "Relationships come and go, but 225lbs will always be 225lbs."
"Things don't happen to you, they happen because of you."
(7:05) - Weekly thoughts/recommendations: When it rains it pours & accept 100% of the blame
(16:35) - Client shoutout: Sean Morrow
(24:18) Question 1-How to stop hitting snooze?
(29:15) Question 2-how does height affect your strength training?
(37:50) Question 3- Never done a pull-up. what are good exercises to help me build up to 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: https://colossusfitness.com/

274: 10 EASY Ways To Lose Fat Without Dieting (In 10 Minutes) Apr 15, 2021

Show notes

➢Coaching: https://colossusfitness.com/
➢Tips & tricks to sleep better: https://open.spotify.com/episode/2qDshT7EW3xMXDyQKdRTQR?si=2Er8H1Q5RNmzZJcYFfnv_g
➢ Follow & message us on IG @ColossusFit
In todays episode we go over 10 easy ways to lose fat without dieting in under 10-minutes. Enjoy!
Listed points:
1. Strength training
2. HIIT after workout
3. Step count
4. Protein with every meal
5. Static breakfast
6. Improve sleep
7. Minimize stress
8. Eat slower
9. Increase fibre in diet
10. Gallon of water a day
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/

273: Motivation Monday- Simple Strategy to Lose Fat & Gain Muscle & How To Easily Get Back On Track When You Fall Off Apr 12, 2021

Show notes

➢Our Instagram: https://www.instagram.com/colossusfit/?hl=en (@colossusfit)
➢Apply for coaching: https://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 our simple strategy to lose fat & gain muscle, how to easily get back on track when you fall off & what online coaching is.
(0:00) Intro
(2:50) - Kyle quote: "Whatever you do, give 100%... unless you're donating blood"
(5:50) - Josh quote: "The pain you feel today, will be the strength you feel tomorrow."
(9:02) - Weekly thoughts/recommendations: Rachel huge win about wedding venue + when life gives you lemons, make lemonade
(15:10) - Client shoutout: Phoebe
(16:40) Question 1- I have a good question for mailbox monday🤔 you’ve probably been asked and have answered this before but when logging....should you subtract the calories you burn from your workout or should you not count that?
(20:13) Question 2- Have fat lose and use maintenance TDEE. 40% protein, 35% Carbs, 25% fat. can i lose fat & gain muscle? priority= gaining but wanna lose fat too.
(23:18) Question 3- I've been hearing you talk about online coaching, how does it actually work? How is it like personal training?
(28:55) Question 4. What are your best tips for breaking out of a slump?
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/

272: How To Lose Weight & KEEP IT OFF FOR GOOD! (Full Guide) Apr 08, 2021

Show notes

➢Apply for coaching on IG @ColossusFit "Summer special" (ONLY 5 SPOTS LEFT)
➢ Tips & Tricks to Sleep Better: https://open.spotify.com/episode/2qDshT7EW3xMXDyQKdRTQR?si=HuIlrOgQTqWveIlhV0Y5zQ
➢5 Reasons You're Eating More Calories Than You Think: https://www.youtube.com/watch?v=yTBqQPrrjys&t=268s
-obesity rate is now up to over 45%. Overweight rate is approaching 80% in America.
Most things people focus on:
- Going keto and having no carbs
- Cardio 7x a week
- Only clean eating
- Using fat burners
- Tons of supplements
- Juice cleanses
Most important factors:
1 - Staying within calorie range & hitting protein
- Less fast food. Processed foods are designed to make us want to eat more. On average we eat an extra 500+ calories because of it.
2 - Strength training (at least 3x a week)
3 - Proper sleep & rest.
4 - Stress management.
5 - Accountability/the right plan
Cost of inaction:
-Heart disease- $19,000 per year
-Diabetes- $17,000 per year
-High blood pressure- $4,000 per year
-Medication for poor/average health- $13,700
-Treating depression and anxiety disorder- $5,000+
Other:
-Eating out- $4,000
-Alcohol- $565-$1345
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/

271: Courtney Bisig On Pregnancy & Fitness, Getting Lean, Staying Consistent & Balancing Fitness With Life Apr 07, 2021

Show notes

➢Follow Courtney on IG: https://www.instagram.com/courtneybisig/
➢Apply for Coaching: https://colossusfitness.com/
In today's episode we interview Courtney is a wife, mom, realtor & hot cheetoh lover. And of course fitness advocate and influencer.
Questions w/ timestamps:
(1:25) - How have your views of fitness changed throughout your life? Between being a student, athlete, to mother, etc. What's stayed constant?
(7:35) - Throughout all the changes you've gone through, what has encouraged you to stay consistent?
(9:15) - Was Instagram something you did to stay accountable?
(11:00) - What are your top transformation tips to get lean?
(17:30) - What do you advice to someone that's pregnant in terms of training?
(23:10) - How have things changed in terms of nutrition with pregnancy?
(26:12) - With such a busy life how do you balance all your workouts and what not to stay consistent?
(29:18) - Did your husband notice a change in his body during the pregnancy and did it affect him?
(33:28) - How are you going to demonstrate your passion for fitness to your children?
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/

270: Motivation Monday - Lower Calorie & Healthy Comfort Foods, Best Breakfast Choices & Guilty Pleasure Snacks Apr 05, 2021

Show notes

➢ Send a DM with 'summer special' to apply for coaching @colossusfit
➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Macro hacks Video 1: https://www.youtube.com/watch?v=NCExZBHGENQ&list=PL8OM5ZzYjzbBmsisqNwd_6LtqJTGGP9jn&index=1
➢ Macro hacks video 1: https://www.youtube.com/watch?v=4NQOdh2UI80&list=PL8OM5ZzYjzbBmsisqNwd_6LtqJTGGP9jn&index=2
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 lower calorie & healthy comfort foods, best breakfast choices & guilty pleasure snacks.
(0:00)- Intro
(1:25) - Josh quote: "Be a warrior, not a worrier."
(2:30) - Kyle quote: You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.”- Michael Phelps
(4:40) - Weekly thoughts/recommendations
(12:45) - Client shoutout: Everyone that took advantage of summer special.
(14:45) - Question 1: Going through a breakup and trying to avoid binging for comfort. Does anyone have lower calorie or healthier versions? Any other ideas to comfort the soul? I’m open to new things
(23:03) - Question 2: What are some quick and easy breakfast foods? I usually do overnight oats.
(27:42) - Question 3: What are your guilty pleasure snacks?
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/

269: 12 Healthy Summer Habits To Make You Fitter, Healthier & Happier Apr 01, 2021

Show notes

Apply for coaching: https://colossusfitness.com/
Listed points:
1. Walk more
2. Beat the sun up
3. Set goals
4. Read more
5. Turn off screen head outside - world is your playground
6. Have a plan for finances
7. Make healthier choices
8. Don't let bad weather ruin your day
9. Be active with friends
10 Shop local farmer markets
11. Learn to BBQ
12. Continue summer’s relaxed, laid back attitude.
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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