Fit, Healthy And Happy Podcast

Latest Episodes:

180: Mailbox Monday - 3 Common Muscle Lost Mistakes, 4 Tips To Get More Protein In Your Diet, Is it JUST About Calories In vs. Out & More? May 25, 2020

Show notes

Interested in our Summer Special? Apply here: https://www.colossusfitness.com/onlinecoaching
In this episode of Mailbox Monday, we address a bunch of questions we've been asked recently. From our top muscle loss mistakes, to how to get your protein in, to shaving chest hair... we cover it all! We had a blast and hope you enjoy this episode!
Josh quote: Greg plitt quote / If you don't challenge yourself, you will never realize what you can become.

Kyle quote: “If you quit once, it becomes a habit. Never quit” - Michael Jordan

Client shoutout: Cory

Do you have any favourite tool toons?
Do you have any tips for chest hair, or back hair? Razor day of? Don't do it, etc?
What is the likelihood of losing muscle during a shred? How do I Maintain it all?
Is it just calories in calories out or does how much fat/carbs I am consuming really impact my results?
What should I do if I can’t get enough protein in with my daily meals?

Apply for our summer special (5 spots available): https://www.colossusfitness.com/onlinecoaching

179: Why You Should And Shouldn’t Care About Your Weight (Real talk) May 21, 2020

Show notes

In today's episode we wanted to have a real talk on why you should and shouldn't care about to weight.
This is an episode EVERYONE needs to listen to it.
Our goal with today's episode is to help you free yourself from the fear of the scale and better understand the scale to help you get better results.
Instagram: @Colossusfit
Summer special: www.colossusfitness.com/onlinecoaching

178: Mailbox Monday - How To Succeed & Stay On track When You Aren't Motivated, Thoughts on CLA, L-Carntine, Leucine, Multivitamins & Fibre Supplements May 18, 2020

Show notes

In this episode, we have a lot of fun talking about how our business began, our background, and how to succeed long-term even when you aren't feeling motivated or fired up. On top of that, we assess a number of different supplements such as cla, carnatine, leucine, fibre, and multivitamins.
Kyle’s quote: “when things are bad, it’s the best time to reinvent yourself” - George Lopez

Josh’s quote: "If people are doubting how far you can go, go so far that you can't hear them anymore." - Michele Ruiz

*Kyle transformation video: https://www.youtube.com/watch?v=x_Eo0mcn8Pc

*Josh transformation: https://www.youtube.com/watch?v=1N6Ji7taia8

Questions:

What is your biggest tip to make sure I succeed with the challenge on the days I don’t feel motivated?
Are you guys ever going to talk about how you met/how you became such great friends and business partners/just your backgrounds?
What are your thoughts on cla, l-carnitine & leucine supplementation for fat loss?
Should I be taking a multivitamin? Fibre supplement?
I'm currently running an upper/lower split. One of my uppers has a horizontal push (bench), vertical push (db shoulder press), horizontal pull (pendlay row), and vertical pull (chin ups) and then some bi/tri/shoulder hypertrophy. Question is, in what order would you personally do the first 4 exercises? I have my opinion, I just want to see what yours is. 2 push then 2 pull? Push/pull/push/pull? Or something else? Not stressing over the small stuff, just thought about it during my workout yesterday and thought it'd be fun to ask.

Thanks for listening as always. If you have any questions for Mailbox Monday, feel free to send them over via Instagram @colossusfit

177: 10 Habits For Better Workouts (MORE GAINS IN 8 MINUTES) May 14, 2020

Show notes

In today's must listen episode we go over 10 hacks to have the best workouts of your lives in only eight minutes. We PROMISE you will have better workouts after this episode.
Tips discussed:

Hype yourself up
Fake it till you make it - tired
Prepare your body for the gym
Know your workout
Get a workout partner/ trainer to push you
Airplane mode / toss in the locker
Find a way to remind yourself about what matters to you
Time your rest
If you think you’re doing something wrong find a solution
Workout like every workout is your last (Non negotiable)

Instagram: @Colossusfit

176: Mailbox Monday - Advice For Making The Transition From Home Workouts To The Gym, Should You Go Back? & More May 11, 2020

Show notes

In this episode of Mailbox Monday we talk about whether or not you should be going back to the gym upon opening back up, advice for what to be mindful of to make sure you don't get injured going back to the gym and much more.

Kyle’s quote: "Fitness is not about being better than someone else. It’s about being better than you used to be."

Josh’s quote: "Embrace The Suck & be uncomfortable"

Client Shoutout: Shannon

Questions:

Is it normal that my biceps are weaker than my triceps?
As I plan to go back to the gym, what advice do you have for making the transition back beyond the considerations such as easing in slowly with weight, reps, intensity? What should i be mindful given I'm inclined to push real hard out the gate?
Does the body have like a set point, where you will have to push yourself up or down on calories a certain way to gain or lose? Like does the body try and stay at a weight when being forced to change?
How do you tell whats stomach fat, stomach bloat or extra skin? Do you guys suck in your stomach when shirtless or is that your abs just there in a nutshell?
Do you think it's safe to go back to the gym right away upon opening?

Thanks for listening as always. If you have any questions for Mailbox Monday, feel free to send them over via Instagram @colossusfit

175: 10 Nutrition Habits To Make You Leaner, Healthier & Happier (In 10 Minutes) May 07, 2020

Show notes

In todays episode we go over 10 nutrition habits that will make you leaner, healthier and happier in less than 10 minutes. Do these following 10 things to really amplify your success in become leaner within the rest of the year, especially over the next 60 days.
Thank you so much for listening to the Fit, Healthy and Happy podcast. We appreciate every single one of you that support our podcast.

Start the day with a high protein breakfast
Shop after you’ve had a healthy meal/are full
Don’t drink your calories, pops, juices, etc
Sub in low calorie sauces & get rid of the crap. Mustard vs. chipotle sauce. ED smith vs. aunt Jemima
Eating healthy foods won’t make you lean, a calorie deficit will.
Trim your milk
If you’re a snacker, snack on the right things. Cucumbers, protein shake, beef jerky, carrots, etc.
Add lemon or water to your drinks!
Put yourself in a position to succeed in social events. Burger example!
Focus on fibre (nutrient dense foods, veggies, etc)

Currently we are full for online coaching, but we will open up spots eventually so stay tuned.

174: Mailbox Monday - Does Apple Cider Vinegar Work For Fat Loss, How To Minimize Muscle Loss During Quarantine & More May 04, 2020

Show notes

60 Day Shred Challenge: https://www.colossusfitness.com/challenge
In this episode we talk about how to minimize muscle mass from at home workouts, we debate if apple cider vinegar works for fat loss, how to reduce stretch marks and so much more.

Kyle’s quote: “The last three or four reps is what makes the muscle grow.” - Arnold (Tell Jeremy & Josh story)

Josh’s quote: "If you cannot do great things, do small things in a great way." - Napoleon Hill

Book recommendations:

Deep Work - Cal Newport
Power of habit - Charles Duhigg

Client Shoutout: Cameron Munro

Questions:

Hey guys, I want to know what we use to reduce stretch marks?
How should I change my macros to minimize muscle loss and weight gain during the quarantine?
Will I lose muscle from doing home workouts?
Is the swoosh effect real, where you hold onto weight for a while then it dumps/flush’s out at once and you drop a bunch of weight. Real or false?
Does Apple Cider Vinegar Work For Fat Loss?

173: Tips And Tricks To Sleep Better Apr 30, 2020

Show notes

LAST CHANCE TO JOIN THE CHALLENGE: https://www.colossusfitness.com/challenge
In today's episode we give you all the secrets we have required to have deeper and more restful sleeps.
(10/3/2/1/0 Method)
10: No caffeine
3: No food and alcohol
2: No more work
1: No More Screen Time
0: Number of times you hit the snooze

Bonus tips:

Exercise & accomplish some things!
Schedule - Set bedtime/ wake up time
Hydration - Causes fatigue/ want energy before it’s bedtime
Consistent window routine

Instagram: @Colossusfit

172: Mailbox Monday - At Home Leg Exercises To Avoid Knee Pain, Tips To Not Lose Progress From Alcohol, How To Get Your Partner On Board With Fitness & More Apr 27, 2020

Show notes

JOIN THE CHALLENGE: https://www.colossusfitness.com/challenge
In today's episode we talk about the best at home leg exercises to avoid knee pain, how to get your partner on board with fitness, and the truth about alcohol & progress.

Kyle’s quote:“You are worth it. Keep going”

Josh’s quote: "Sometimes we're tested not to show our weaknesses, but to discover our strengths."

How to squat video:https://www.youtube.com/watch?v=sbBxvzHwzFU

Logging alcohol article: https://www.colossusfitness.com/blog/howtotrackalcohol

Client Shoutout: Hilary

Questions:

Can you explain better what the challenge is about?
I have really bad knees, they crackle and pop when I bend down or squat, and I feel like I’m constantly stressing them out when I try to do anything outside of walking. I’m aware that losing weight will help alleviate that pain but I feel like I get in a vicious cycle of trying to lose weight, hurting my knees, having to rest while they heal, then start all over again. Do you have any recommendations for at home exercises that are gentle on the knees?
How can I get my partner on board ? I’m excited for your 60 day challenge, but scared if my husband isn’t on board it will affect my results with all the junk food he eats and lack of exercise.
Low key ways to encourage loved ones to try resistance training/any kind of training?
If I increase my calorie output before/after a night of drinking will it at least mitigate the negative effects on gains/fat loss?

171: 8 Tools To Maximize Your Home Workouts (Get Great Results From Home) Apr 23, 2020

Show notes

Join the challenge: https://www.colossusfitness.com/challenge
In today's episode we go over 8 tools to maximize your home workouts to get the best results possible from home.

Schedule - what days will you do what/ program
Experiment with tempo. Slow down the eccentric, pause at the bottom, etc.
Periodize your program for new stimulus (progressive overload)
Work with what you have
Incorporate more band work
Switch your rest periods
Clusters/ drop sets/ pre exhaustion/ supersets/ upper lower split
Join the challenge

Instagram: @Colossusfit
Join the challenge: https://www.colossusfitness.com/challenge

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