Fit, Healthy And Happy Podcast
Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus Fitness. The Fit, Healthy and Happy podcast brings you the best fitness education straight from the best fitness coaches and trainers around. We want to make your day better and bring a smile to your face. Here we will break down and explore popular fitness topics such as weight loss, motivation, muscle increase and habits that lead to long term fitness success.
Thu, April 17, 2025
694: 7 Mindset Shifts To Live A Fitter, Healthier & Happier Life
DM “SHRED CHALLENGE” To @ ColossusFit Summary of episode: Listed points: (02:05) Environment = success (What books are you reading, what are your consuming, what are your default habits/ who do you spend time with? Don’t let life hijack your brain. Own your mind. You normalize what’s around you. Be a small fish in a big pond. (08:07) Whatever you focus on grows - Measure that focus and see even more growth (11:28) You are an athlete - Build your team (13:33) Impossible is nothing to someone who tries. (14:24) Do hard things "Do what's easy, life will be hard. Do what's hard, life will be easy." (15:25) Affirmations - (Today will be a good day, too easy, this will be light, I make good decisions) (19:05) Know what a fit, healthy & happy life is to you then ask yourself “why not me?” Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, April 14, 2025
693: Motivation Monday - Stop Boredom Eating, Get More Protein In Your Diet & Cure Cravings
➢ Apply for challenge - DM “SUMMER SPECIAL” to @ 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 boredom eating, get more protein in your diet and cure cravings. Question 1- (01:20) how to get more protein? Josh quote: (17:11) "First we form habits, then they form us. Conquer your bad habits or they will conquer you." Jason quote (18:54): “Act like the person you want to become.” Question 2- (29:32) how to cure cravings? Client shoutout: (25:46) Jess Henry Question 3- (34:18) how to stop eating out of boredom Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, April 10, 2025
692: 5 Honest Reasons You're Not Succeeding On Your Fitness Journey (EASY SOLUTIONS)
➢ Apply for 1 on 1 coaching- www.colossusfitness.com Summary of episode: The goal of this episode is to go deeper than you eating poorly and not being consistent with the gym . In this episode Listed points: 1 (01:27) - You do the same thing over and over expecting different results Failing on your meal plan? count macros Skipping the gym? Hire a trainer/find a workout buddy SO many people 3,6,12 months down the road we talk to in the same place, or worse. Because nothing changes Solution: Change up the routine and approach. 2 (02:51) - You always put yourself last -”“But I don’t have time for myself, I have to take care of my kids, parents, etc.” Sounds familiar? It’s a common societal expectation and gender norm for mothers to place the needs of their children ahead of themselves. But does this mean you need to put yourself last or can’t engage in healthier behaviours? If anything, when you prioritize your own health and wellness, you have more physical and emotional stamina to care for others.” Solution: Prioritize yourself and remind yourself of the importance of it. You can’t pour from an empty cup. 3 (05:36) - You don’t actually want it bad enough Hardest one for some people to hear You like the thought of saying you’re doing something, but don’t actually care Solution: Find your deep why 4 (09:05) - You don’t have much of a game plan & always wing it It’s hard to stay on track when you don’t actually know what you’re doing or have a road map Solution: Get a proper plan 5 (11:13) - The people around you sabotage you Solution: Level up your circle ”People often feel insecure about their appearance and their choices. They feel guilt and shame for their own perceived lack of effort with healthy nutrition and physical activity. When someone around them starts dieting and exercising, it can trigger these feelings. It’s human nature to want to make these unpleasant feelings go way. This means making the shame trigger stop by running interference.” Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, April 07, 2025
691: Motivation Monday - Healthy Hormone Tips, Shape Sexy Thighs & How To Meet Likeminded People
➢ Message “Summer Challenge” to apply for guaranteed results and learn more. ➢ Follow me on Instagram- https://www.instagram.com/colossusfit/?hl=en 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 healthy hormone tips, how to shape your thighs and meet likeminded people. Josh quote (11:40): “Either you run the day, or the day runs you.” Kyle quote (16:16): “Soon you’re going to look back on this period of life and be so glad that you never gave up.” What has us excited or intrigued: - Client shoutout: (21:40) Savannah Weekly questions: (00:38) Hi guys! I’m really struggling with my upper thighs…I train them basically every day and I’m building muscle, but the fat in the inner thighs is so stubborn any tips on lifestyle changes or exercises? (24;01) Dasha- I noticed you and Josh are around a lot of fit people, how do you find those people? - become the type of person - you’ll naturally attract them (35:29) I always hear different things about how to improve hormone levels, any tips or tricks? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, April 03, 2025
690: 7 Habits To Make You Fitter, Healthier & Happier This Summer
➢ Starbucks giveaway- https://www.instagram.com/p/DHreBt8RSdF/ ➢ Message me "SUMMER SHRED CHALLENGE" to IG @ColossusFit Summary of episode: Listed points: (01:22) Keep your promises to yourself/ build character Be fit? Workout Lean? Eat clean. Rich? Do the work? Don’t quit too soon (02:43) Be militant with what time you wake up at. - Any successful person has a time they get up at and they stick at it. Usually earlier. (05:26) Master one action every 90 days - What you focus on grows (06:37) Embrace the suck to make new habits (08:11) Set consistent study time - make sure you are growing and learning. Don’t just do it once, do it consistently. 10 pages every day/ podcast on the way to work, music on the way home etc. (09:38) Summer activities (11:15) Set Fewer Goals More isn’t better...better is better. Do less, but do it better. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/ #fitness #summer #healthy
Mon, March 31, 2025
689: Motivation Monday - Correct Uneven Muscle Growth, Develop A Consistent Gym & Nutrition Routine & Improve Your Deadlift
➢ Apply for my coaching: https://www.colossusfitness.com/ ➢ Follow us on Instagram - https://www.instagram.com/colossusfit/?hl=en 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 correct uneven muscle groups, develop a consistent gym & nutrition routine and improve your deadlift. “If you think the price of winning is too high, wait till you get the bill for regret.” Question 1- (00:25) How/ what should I do about uneven body parts? Kyle quote: (12:59) “you didn’t come this far to only come this far.” Josh quote: (15:37) "One more." What has us excited or intrigued: Client shoutout: (22:32) Tayler Where we’re at in our journey?: Links Discussed in episode: Weekly questions: Question 2- (26:36) How do I get into a good fitness routine. I’m so all or nothing. Question 3- (32:16) Good morning Coach Josh and Coach Kyle! I wanted to ask a quick question. So about 1-2 months ago I hit a 1 rep max of 345 on deadlift. Now it seems that I’ve hit a brick wall and 315 isnt even moving that good. I’m struggling to get the weight up consistently and I’m confused why? My diet has gotten better since my 1RM, my other PRs are making good progress, and my workouts have been going smoothly. Do have any advice on what I could try to get through this brick wall or any idea of why this is happening? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, March 27, 2025
688: 10 Life Changing Habits Of Super Fit People
Apply to work with me to get your dream physique, guaranteed: TYPEFORM Summary of episode: In today’s episode I’m *Number 10 honestly is my secret so don’t miss that Listed points: 1 (01:09) - No “off days” / active recovery instead 2 (03:08) - Investment in their health Levels to this Basic level, getting a good gym membership, , basic supplements and good food Next level: Nicer gym gear, higher level gyms, fitness trackers, paying more for healthier options when eating out, trainers and coaches THE BEST INVESTMENTS PRODUCE RETURNS 3 (08:32) - Track progress 4 (10:13) - Not just doing what you feel like (Plan ahead, set boundaries and aim to win most days) 5 (12:56) - Think long term and practice delayed gratification 6 (14:10) - Hydration as a priority 7 (14:54) - Do a little more - abs, less deserts, log accurately 8 (16:22) - Limiting processed foods 9 (17:33)- Optimization of sleep 10 (18:31)- Avoiding all or nothing mentalities and making fitness a lifestyle This changed everything for me. When I started I was hot and cold. Instead I made it a lifestyle Limit extremes (Excessive overeating, guilting yourself etc, any setback is just that and the journey continues) Making the gym something I did consistently without the need for perfection. Deload/unload weeks when necessary Choosing to always make healthy decisions (The more you do it the more common place it becomes and you elevate your standard) Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, March 24, 2025
687: Motivation Monday - Improve Gut Health, Detach Emotional Value From The Scale & Biggest Gym Mistakes
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 improve gut health, detach emotional value from the scale and the biggest gym mistakes.Question 1 (00:27) - How to improve gut health? I always hear people talking about it online, but not sure where to start.Josh quote (10:22) : “If you fake bravery when you’re scared, that is bravery. Motivation is the same way. If you fake motivation when you aren’t indeed motivated, you doing the thing is motivation.” Power of disciplineKyle quote (13:57) : “Don't sweat the small stuff...and it's all small stuff. ... when you let go of your expectations, when you accept life as it is, you're free. To hold on is to be serious and uptight. To let go is to lighten up.”Client shoutout (20:47) : LaurenQuestion 2 (23:22) - How do you learn to detach emotional value from the number on the scale?Question 3 (30:46) - After being in the gym for so many years, what are some of the biggest common mistakes you see?Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/#guthealth #nutrition #fitness #motivation
Thu, March 20, 2025
686: How to Get & Stay Motivated (DO THESE NOW)
➢ Apply for coaching to get in the best shape of your life- https://contact146591.typeform.com/to/awNh2pi3 Summary of episode: In this episode we’re going to walk you through how to get and stay motivated. These tips will especially be helpful for you if you feel like you need an extra little boost here and there. This episode is a mix of short and long term fixes that should be able to help you out. Listed points: 1 (01:14) - Find your why Reflect on your values and priorities Ask yourself deep questions Visualize your future self 2 (02:49) - Ask yourself what daily actions actually motivate and demotivate you what doesn’t? Scrolling, tv what does? - a run, a walk, affirmations etc Understand your motivation patterns & lean into it** -- when do you perform the best? 3 (07:07) - ** Clear and actionable goals It’s hard to be motivated when you don’t even know what you’re working towards Reward yourself Celebrate small wins Track your progress 4 (08:30) - Motivational videos/this pod Watch “no excuses” motivation video every morning 5 (10:20) - Get used to doing it anyways Action leads to motivation. Motivation shouldn’t lead to action 6 (11:37)- Lean into a caffeine boost 7 (13:13) - Fix your circle -How can you surround yourself with a circle of people that motivate you? -Fill out the application to show you how we can help Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, March 17, 2025
685: Lose Fat Without Dieting, Stop Muscle Soreness & Avoid FOMO In Fitness
➢ DM “EARLY ACCESS” to @ ColossusFit to learn how I can help you lose fat without dieting- early access pricing for the challenge➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=enWelcome 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 lose fat without dieting, stop muscle soreness and avoid FOMO in fitness.Question 1 (00:24) - How would you recommend going about losing fat, without dieting? Any time I try to diet, I find I can’t stick to it and end up going backwards.Josh quote (09:51) : "Spend a handful of hours a day going fast. Crush a gym session. Do deep work on a project you care about. Spend the rest of the day going slow. Take walks. Read books. Get a long dinner with friends. Either way, avoid the anxious middle where you never truly relax or truly move forward." - Charles millerKyle quote (11:39) : "Your body is your temple. Treat it with respect and it will reward you with a lifetime of health and happiness."What has us excited or intriguedClient shoutout (18:46): SpencerQuestion 2 (21:37)- How do you deal with and prevent DOM’S (delayed onset muscle soreness)?Question 3 (27:35) - I’m quite health conscious and I find sometimes I feel like I’m missing out on experiences with others. How would you work around the feeling that you’re missing out?Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/#fitness #fatloss #podcast #weightloss
Thu, March 13, 2025
684: 7 Nutrition Hacks I Use To Keep My Clients Lean & Jacked
DM my personal instagram @ Colossusfit on instagram “TRAINING HACKS” to get my seven training hacks cheat sheet to add more muscle and up your intensity in the gym. Summary of episode: In today’s episode I share with you seven high level nutrition secrets that I give to my paying clients to get lean and jacked. Listed points: 1 (01:12) - Protein & Calorie goals Focusing on what matters - these are the physique movers Carbs and fats pretty interchangeable within reason 2 (03:24) - Track data and analyze that data! -MFP, spreadsheet 3 (07:56) - Fiber goals Promotes gut health aids with digestion prevents digestive disorders like ibs regulates blood pressure lowers cholesterol increases satiety reduces the risk of certain cancers improves skin health. 25 ish grams for women and 35 for men 4 (10:55) - Schedule and system of eating that works for you *IF YOU’RE LIKING THIS EPISODE AND WANT ACCESS TO A RESOURCE WHERE I SHARE THE 7 High Level Training Hacks I Use To Keep My Paying Clients Jacked And Lean, DM ME “TRAINING HACKS” AND I WILL SHARE THAT WITH YOU FREE. 5 (12:59) - Understanding of food density Nutrient density: This refers to how many nutrients (vitamins, minerals, fiber, etc.) are packed into a given amount of food. Foods that are nutrient-dense provide the body with more nutrients per calorie. For example, leafy greens, fruits, nuts, and whole grains are nutrient-dense. Empty calories: These foods may satisfy hunger, but they lack the vitamins, minerals, and other nutrients your body needs to function optimally, potentially leading to nutrient deficiencies. It’s easy to win with more dense healthy foods. Think about shopping at a budget grocery store aldi, no frills vs a whole foods. Your dollar goes further just like your calorie goes further with healthy foods. You can still make it work with empty calories but it is much harder. 6 (14:48) - Plan for fun things and enjoy them guilt free 7 (17:47) - Accountability and it’s power *IF YOU’RE LIKING THIS EPISODE AND WANT ACCESS TO A RESOURCE WHERE I SHARE THE 7 High Level Training Hacks I Use To Keep My Paying Clients Jacked And Lean, DM ME “TRAINING HACKS” AND I WILL SHARE THAT WITH YOU FREE. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, March 10, 2025
683: Motivation Monday - Improve Flexibility, How Many Sets Per Workout & What To Eat Before A Workout?
➢ DM “JOSH” work with me personally to @ 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 improve flexbility, how many sets per workout is best and what to eat before a workout. Josh quote (14:03) : “Great things never come from comfort zones.” – Anonymous Kyle quote (11:41) : “Some people have a problem for every solution.” Client shoutout (20:30) : Brooke Weekly questions: Question 1 (01:50) - What is the optimal amount of exercises per workout? I have heard so many different things. Question 2 (24:33) - What is best to eat before a workout? Question 3 (31:47) - How can I improve my flexibility? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, March 06, 2025
682: 7 Easy Tips To Be A Fit, Healthy & Happy Parent
➢ DM “FIT BOD” to @ ColossusFit to learn how to ditch the dad bad once and for all Summary of episode: So many people will say your metabolism goes down and once you reach a certain age, it becomes impossible. This isn’t true at all! Listed points: 1 (02:29) - **Aim to eat only real food** Avoid ultra processed foods that are created in a laboratory Why avoid? Not that they’re unhealthy- they’re designed to make you overeat 2 (06:18) - **Lift weights** Don’t focus on just burning a million calories and sweating Focus on improving strength- best way to see if you’re moving in the right direction Strength>muscle gain>Better ability to burn bodyfat 3 (04:23) - Cut out the booze leads to worse eating decisions Worse sleep from it insane amount of other downsides down the road, liver issues, heart problems, etc 4 (08:29) - Stop the excuses Keep a consistent, accurate log of calorie intake Eat protein & veggies first Make nutritional health a priority Build better habtis 5. (11:11) - **Check hormones** Start with the journey first by making better decisions (often regulates hormones) Check to see if off with test, cortisol isn’t looking great, insulin sensitivity, blood tests etc Most people will have no issues 6 (12:35) - Add in some daily cardio Walking Some sort of mens leauge 7 (14:19) - **Get consistent good sleep** Make it a priority Bed same time, wake up same time- this takes care of 70% of peoples sleep issues Terrible sleep into a workout increases risk of injuries. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, March 03, 2025
681: Motivation Monday - Get Beach Body Ready For A Vacation, Best High Protein Breakfast, Health Benefits of Walking
➢ DM “SUMMER READY” to @ ColossusFit We are just about 3 months away until summer, it’s time to start locking in. If you’re looking to get guaranteed results and get ready for summer, now is the time to get started. ➢ Message me "Recipe guide" to IG @ColossusFit and I'll have it sent right over to you. ➢ Motivational video- https://www.youtube.com/watch?v=wnHW6o8WMas 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 tips to get beach body ready for a vacation, best high protein breakfasts and the health benefits of walking after a meal. Josh quote (13:31): "Success is the sum of small efforts, repeated day in and day out." – Robert Collier Kyle quote (17:25): “What’s stopping you? Are you too tired? Didn’t get enough sleep? Don’t have enough energy? Don’t have enough time? Is that what’s stopping you right now? Or is the thing that’s stopping you…. you?” Client shoutout: Susan W Question 1 (01:18) - If you had 8 weeks before going on an Island Vacation, what would you do daily regarding diet/exercise to look the best that you possibly could in such a short amount of time? Question 2 (22:55) - What are some good high protein breakfast options? I’ve just been having eggs with egg whites lately and am looking for better options. Question 3 (30:51) - I’ve heard the guys talk about how walking after a meal is good for you. What type of health benefits can you expect to experience from it? We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, February 27, 2025
680: Why You Aren't Actually In A Caloric Deficit (Avoid These Mistakes)
DM “FAT LOSS” to @ Colossusfit Summary of episode: In today’s episode we cover why you aren’t able to lose fat and the truth as to why you aren’t in the caloric deficit you think you are. Avoid these mistakes to make fat loss easier and more consistent. Listed points: Countless times I’ve heard “dieting doesn’t work” I’m in a caloric deficit but can’t lose weight. This isn’t possible. This episode is made to call you out on your excuses and help you actually lose weight. Simple calculators are lying to you. It’s more complex and more simple. -TDEE Calculators -Fitness trackers -3500 calories to burn a pound of fat How I make sure my clients lose fat: Tracking Not just tracking but tracking well Consistency Adjusting calories as necessary to maintain course Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, February 24, 2025
679: Motivation Monday - Overcome Major & Minor Setbacks Easily, Fruit Makes You Fat & Does Sweating Mean Fat Loss?
➢ DM “Fat loss” to @colossusfit ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en ➢ Check out Josie's tie tok- https://www.tiktok.com/t/ZT25pxfjp/ 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 overcome major and minor setbacks, If fruit makes you fat & if sweating means fat loss. Kyle quote (11:46) : “Don't let leg day be a burden, let it be a challenge you conquer” Question 1 (00:35) - How can I overcome a ACL tear? This feels hopeless. Josh quote (13:46) : "The clock is ticking, are you becoming the person you want to be?" What has us excited or intrigued: Client shoutout (20:20): Josie Question 2 (25:01) - Does fruit make you fat? I overheard a trainer telling his client you shouldn’t eat any fruit? Question 3 (29:38) - I never sweat during my workout, but my workout partner is always drenched. Am I doing something wrong? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, February 20, 2025
678: 7 Horrible Habits That Are Secretly Ruining Your Life
➢Apply for 1 on 1 coaching: https://colossusfitness.com/ In this video we go over 7 horrible habits that are secretly ruining your life. These are things that you likely won't notice day to day, but can make a huge difference on your journey long term. Time stamps: 1 (00:35) - Immediately checking social media when you wake up this causes anxiety and interrupts your natural wake-up don't go in your phone for at least an hour after 2 (01:46) - Using TV/videos as background noise constantly this trains your brain to require dopamine at all times normalise silent times to let your brain relax and unwind 3 (04:24) - Saying yes to things to people please this is sapping all of your mental energy normalise saying 'no' to things that you don't want to do 4 (05:15) - Living in "someday" mode rather than taking action procrastination is killing your potential build the habit of starting things right away 5 (07:16) - Only spending time with those that leave you feeling comfortable 6 (09:21) - Mindlessly scrolling in bed this will mess up your sleep because of the blue light make your bed a 'phone free zone', read instead 7 (10:26) - Avoiding trying out of fear of failure don't be afraid to fail- instead, actively seek it out every failure means that you're closer to success Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, February 17, 2025
677: Motivation Monday - Why You're Failing At Fat Loss, Body Recomp Secrets & Tracking While Eating Out + Prepping For A Newborn
➢ Starbucks giveaway on our instagram: Instagram giveaway ➢DM “Body Recomp” to @ colossusfit ➢ Get our fast food guide free- https://colossusfitness.lpages.co/ultimate-fast-food-and-restaurant-survival-guide/ 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 failing at fat loss, body recomp secrets, tracking while eating out and so much more. Question 1- (00:29) How can i lose fat and gain muscle at the same time? Josh quote (08:46) : “You’re not here to check a box, you’re here to make a difference.” - Gregg Plitt Kyle quote (11:32) : “The more you pay, the more you pay attention.” What has us excited or intrigued: Client shoutout (19:35) : Mike F Question 2- (20:43) How do you track your food when eating out? Question 3- (29:54) Few months away until my baby comes! Any tips for the early stages with the baby? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, February 13, 2025
676: 7 Nutrition MISTAKES That Are Making You Fat & Unhealthy
Starbucks gift card giveaway - https://www.instagram.com/p/DF5xL7mRD6E/?hl=en Summary of episode: Listed points: (01:00) Not hydrating enough (03:24) Snacking (OR switch to vegetables and protein) (05:11) Not eating Whole foods -foods that are either not processed at all, or processed minimally. -Examples include whole grains, legumes, fresh fruits and vegetables. (06:20) Not enough protein - 1 gram per lb of your goal weight in protein (07:47) If eating out, learn how to do it properly -Burrito bowls, subs, logging ingredients 1 by 1 etc (08:47) Not logging - Keep a daily log of the # of calories entering your body & pre-log (09:56) Eating nonsense calories. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, February 10, 2025
675: Motivation Monday - Curb Cravings, The Worst Fitness Advice & Best Muscle Gain Exercises
➢ IF YOU WANT TO EAT WITHOUT RESTRICTIONS- Head to our website www.colosssusfitness.com to apply and learn more ➢ PLEASE LEAVE A REVIEW! 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 curve cravings, the worst fitness advice and best muscle gain exercises. Question 1 (00:56) - What are the best exercises that changed your physique the most visually? Kyle quote (13:09) : “The secret is there is no secret. Consistency over intensity. Progress over perfection. Fundamentals over fads. Over and over again.” Josh quote (23:39): "Nothing in life is to be feared, it is only to be understood. Now is the time to understand more, so that we may fear less." - Marie Curie What has us excited or intrigued: Client shoutout (27:32) : Highlight of past big transformations Question 2 (30:18) - What’s the worst fitness advice you’ve been given? Question 3 (39:26) - How to deal with cravings? I seem to give in every night and go overboard. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, February 06, 2025
674: 6 Foods You Should Stop Eating In Your Diet
➢Check out our website to learn more www.colossusfitness.co m ➢ Message "FAST FOOD GUIDE" to IG @colossusfit Summary of episode: Recent report shows that diet-related deaths outrank deaths from smoking, and about half of U.S. deaths from heart disease - nearly 900 deaths a day - are linked to poor diet. The pandemic highlighted the problem, with much worse outcomes for people with obesity and other diet-related diseases. One important question to ask within food and your diet is- what value is this adding for me? In today's episode we give you eight foods you should avoid in your diet. Listed points: 1 (00:35) - Highly Processed Junk Foods Chips, snacks, candy, etc Loaded with unhealthy fats (like trans fats), sugar, and artificial additives, which can contribute to obesity, heart disease diabetes, etc 2 (04:41) - Alcohol High blood pressure, heart disease, stroke, liver disease, and digestive problems 3 (07:14) - Refined Carbs White bread, pastries, white pasta, most baked goods Refined carbs are stripped of fiber and nutrients, leading to rapid spikes in blood sugar and insulin levels, which can increase your risk of developing diabetes and heart disease over time. 4 (10:51) - Sugary drinks. refined sugar. Starbucks drinks, pop, juices, & so much more weight gain, obesity, type 2 diabetes, tooth decay and cavities 5 (13:46) - Fast food in general fried chicken, fries, fatty burgers,fried fish sandwiches Most of it is just garbage, and the average person gets the most unhealthy as it’s more tempting While quick and easy, fast food is generally full of processed ingredients, unhealthy fats, high sodium, and very little in terms of essential nutrients. It's designed for convenience but not for health. 6 (16:05) - Frozen and instant meals Examples- Frozen pizza, TV dinners, instant ramen noodles Reason- very little nutritional value, loaded with refined grains, unhealthy fats, and high sodium content. Even though they’re convenient, they’re not doing anything for your body in terms of real nourishment. Of course, it's all about balance—no need to completely eliminate any one food, but understanding what can be harmful in excess is key to making healthier choices. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, February 03, 2025
673: Motivation Monday- How to Increase Your Metabolism, Stop Self Sabotaging & Increase Weights
➢ DM “Metabolism” to IG @ ColossusFit for exclusive 1 on 1 coaching ➢Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en 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 increase your metabolism, stop self sabotaging and make progress without being able to increase weights. Question 1 (00:22) - I have a slow metabolism and can’t lose weight no matter what I seem to do. Is there a fix for this or am I doomed? Kyle quote (09:03): “What seems impossible today will one day become your warm-up. ” — Anonymous (Growth is gradual, and what once felt hard will eventually feel like second nature.) Josh quote (10:58): "Alone we can do so little; together we can do so much." - Helen Keller Client shoutout (18:45): 30-Day Challenge Transformations Question 2 (19:37) - I find I keep letting myself slip up and self sabatoge. Anytime I start to see change, I end up finding a way to go backwards. Any tips on how to navigate this? Question 3 (27:23) - Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, January 30, 2025
672: The Most Dangerous Exercises In The Gym (Stop Doing These)
Summary of episode: In today’s episode we are going to share the most dangerous exercises in the gym. We also share whether you should avoid them or try alternate solutions to make sure you stay injury free. Listed points: (00:20) Upright rows (02:26) Suicide grip bench press (04:27) Deadlifts (07:00) Skullcrushers (09:58) Behind the head lat pulldown General rule of thumb any behind the head movement not usually worth it/ behind the head shoulder press Only people with very mobile shoulder joints can keep their spines straight enough to do this exercise properly. And if the bar hits the back of the neck, it could injure cervical vertebrae. Any overuse of momentum Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, January 27, 2025
671: Motivation Monday - Know If Someone Is On Steroids, Best Time to Stretch & Thoughts On Steroid Usage
➢ Message "Fat loss" to IG @ColossusFit to lose 25-100lbs (4 spots) ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en ➢ Book recommendation- "No Excuses" by Brian Tracy 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 know if someone is on steroids, the best time to stretch, and thoughts on steroid usage. Question 1 (00:22) - I’ve always been curious if the biggest people in the gym are on steroids. How do you know? Kyle quote (10:26) : “Your mind has to be stronger than your feelings.” Josh quote (12:01) : "Nutrition is 150 percent of the bodybuilding formula. It's that important." - Ronnie Coleman What has us excited or intrigued: (17:30) - Client shoutout: Ryan S Question 2 (21:16) - What are your thoughts on steroid usage? Question 3 (30:05) - What is the best time to stretch and build a stretching routine? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, January 23, 2025
670: Build A Successful Daily Routine That Works
Website: www.colossusfitness.com Summary of episode: In today’s episode we go over how you can build a rock solid daily routine for more day to day success so you can get to your goals faster. Listed points: (01:15) 3 daily wins 1. A physical win: Walking, running, lifting, swimming 2. A mental win: Reading, writing, creating learning 3. A spiritual win: Praying, meditating, studying, growing (05:03) Reflect - You will be stronger if you’re honest with yourself. Stop going through the same cycles and failing. You need change. (06:36) Schedule in priorities - be realistic (07:57) Make difficult decisions as easy as possible (Pre log, prep, meal prep, trainer, gym schedule, coach) (10:41) Momentum carries, win your morning (11:47) Time audit: Remove as much junk from your day and free up time. For a week write down everything that you do. (14:02) Use your nights to separate yourself (15:04) Reflect on your goals to focus you Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, January 20, 2025
669: Motivation Monday - Are More Expensive Gyms Better, Best Workout Time & Benefits To Recording Your Workout
➢ Free form guide: https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7&si=G69bXBeS_KwTUOng ➢ Coaching website: www.colossusfitness.com ➢ Follow us on Instagram - https://www.instagram.com/colossusfit/?hl=en 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 more expensive gyms are better, best workout time for fat loss & benefits to recording your workout. Question 1 (00:24) - I’m looking to sign up at a gym and one is $10/m and another is $200/m. Will I see more results at the $10/m gym? Josh quote (13:46): "Always remember that your present situation is not your final destination. The best is yet to come." Kyle quote (11:27): “Whether we think we can or can’t, we’re right.” What has us excited or intrigued: Client shoutout: Vicky w/ coach Krista Question 2 (24:12) - when is the best time to workout for fat loss? Question 3 (26:52) - Why do so many people film all their sets at the gym, what are your thoughts on this? (People also get mad and say use the mirrors for a reason) Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, January 16, 2025
668: Top Tips To Achieve A High Level Transformation (WHAT IT ACTUALLY TAKES)
Today we’re going to give you a blueprint from start to finish of what it takes to transform and get in shape forever. Listed points: 5 step process Time to cut the noise and let’s focus on what really matters. 1 (00:57) - Pick a specific type or diet/way of eating and stick to it for at least 90 days -remember whatever you choose, energy balance is what matters most in change 2 (03:41) - Some form of a exercise you’re going to consistently do -if you have a crazy routine you’ll never do, it’s not going to work 3 (07:54) - 8k+ steps a day 4 (10:23) - Stress management, sleep and other lifestyle factors 5 (13:02) - Accountability in some way or another -“once you lose accountability, you become weak.” -MyFitnessPal can be a form of accountability -having a workout partner also -Having a coach is the ultimate form Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, January 13, 2025
667: Motivation Monday - Best Diet for 2025, Get Better Results In The Gym & How to Increase Your Bench Press
➢ DM “FREE CHALLENGE” to IG @COLOSSUSFIT ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en 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 diet for 2025, how to get better results in the gym and increase your bench press. (02:50) - Question 1 - I’ve been looking into which diet I should start up and have been confused by how many there actually are. Any suggestions on where to start? (13:34) - Josh quote : “Don t attribute to malice what can be attributed to ignorance.” - Hanlon's razor (15:30) - Kyle quote: “What you don’t change, you choose.” Client shoutout: Richelle Question 2 (24:46) - I hate calling myself out like this but I find I go to the gym to just show up and say I was there. Anything specific you’d recommend to help me actually see progress if I’m consistently showing up? Question 3 (30:29) - what are some ways to increase my bench press? I’ve seen you guys doing 300+lbs quite consistently. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, January 09, 2025
666: How To Get Limitless Energy And Be Less Tired (Must Listen Episode)
➢ Dm “Limitless” on IG @ ColossusFit to apply for 1 on 1 discounted coaching. ➢Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en Summary of episode: 1 (00:38)- Eat for energy Eat like garbage, feel like garbage How do specific foods make you feel? 2 (03:00)- Establish a solid, consistent exercise routine -Exercising will always give you energy despite what you may think 3 (05:23) - Ask yourself, what energizes you/ SET SOME BIG GOALS!!! “You often feel tired, not because you’ve done too much, but because you’ve done too little of what sparks a light in you.” Write an action list of what makes 4 (07:46) - Take small energy boosting breaks when necessary 5 (10:03)- 10/3/2/1/0 sleep optimization Cut out caffeine 10 hours before bed. Don't eat or drink alcohol 3 hours before bed. Stop working 2 hours before bed. Get away from your screens 1 hours before bed. 6 (12:44) - Avoid Energy Drainers Reduce Negative Inputs : Limit exposure to negative media, stressful people, or toxic environments that can drain your mental and emotional energy. 7 (14:00) - Optimize Your Environment Natural Light : Sunlight exposure helps regulate your circadian rhythm and boosts mood, making you feel more alert. Declutter Your Space : A clean, organized space can promote a clearer mind and increase mental energy. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, January 06, 2025
665: Motivation Monday - Highest ROI Resolutions, Get Rid Of Skinny Fat & Best Fat Loss Supplements
➢ DM “SKINNY FAT” to our IG @ ColossusFit ➢ Follow us on Instagram - https://www.instagram.com/colossusfit/?hl=en 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 highest ROI resolutions, how to get rid of skinny fat & best fat loss supplements. (00:25) - Question 1 - Highest ROI resolutions you’ve made for lasting results? (12:48) - Josh quote: “You can’t grow muscle without pain. You can’t find wisdom without failure. You can’t build confidence without looking foolish and embarrassing yourself. All growth has an inherent sacrifice to it.” Kyle quote: “If it was easy, everyone would be doing it.” What has us excited or intrigued: Client shoutout (20:29): Jess w/ coach Jason Question 2 (22:31) - I’ve noticed that I’ve got really skinny arms, but my belly sticks out a lot. Would you start by trying to focus on “bulking” or “cutting” first with a “skinny-fat” body? Question 3 (28:57) - Best fat loss supps? I’m looking to buy some for the new year Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, January 02, 2025
664: 10 Ways To Become Fitter, Healthier & Happier In 2025
DM “New Year Challenge” for last chance entry into our 30 day challenge! Summary of episode: Listed points: (00:39) Control yourself long enough to do what must be done. Stop living your life doing what you “feel” like doing. Live in line with how you WISH you lived, not how you want to live in the moment. (03:21) Break bad daily habits - Starbucks orders, over caffeinating, doomsday scrolling in the morning/night. (06:48) Cook more. Limit eating out. (09:07) Selling yourself short in the gym - aiming for 2 reps shy, might be 4 shy. (10:56) Have things you’re looking forward to, that inspire you to actually grow. Avoid living a groundhog day. (12:28) Get some REAL accountability. High chance most people have no one willing to call them out. (14:36) See things through - stop setting goals and failing them. 100 people walk the path, very few see it through. Start seeing things through. Figure things out. Accept failure. (16:30) Focus on proper habit creation. (18:13) Start in January. Start in your 40s. Start on Friday. Start at 5 pm. Start on 31st. Start late. Start. (18:26) Stick to the basics. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, December 30, 2024
663: Motivation Monday - Six Pack In 30-Days, Dieting Myths You Probably Believe, Make New Habits & Routines Stick 2025
➢ DM “Challenge” to @ Colossusfit Thousands of dollars in prizes for our 30-day new year challenge. Top prize of airpods max, gift cards, t shirts and more! Prizes for the top 3 transformations. ➢ Last myth bust Monday video- https://www.youtube.com/watch?v=7UbHeTPfTpM&t=36s 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...... (02:05) - Question 1 - With new years right around the corner, how do you set new routines, goals and habits and actually see them through? Josh quote: “Do the best you can until you know better. Then when you know better, do better.” - Maya Angelou (15:32) - Kyle quote: “You don’t get what you wish for, you get what you work for. “ What has us excited or intrigued (26:39) - Client shoutout : Jorge (29:16) - Question 2 - How would you get someone who is 20ish percent body fat a six pack in 30 days? (35: 26) - Question 3 - What are diet myths that you see people believing that aren’t true? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, December 26, 2024
662: How To Workout Smarter (Secrets From 14 Years Of Training)
Coaching: www.colossusfitness.com Summary of episode: In today’s video I’m going to share with you what I’ve learned over 14 years of lifting to workout smarter so you can optimize your time in the gym. Listed points: Utilize goal first training Do the movements you need to do, not just what you like to do or what’s easier More good volume is better. Minimize junk volume Simplify and have order to your workouts Track the weights you’re using Hve a gy,m buddy Utilize deload weeks Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, December 23, 2024
661: Motivation Monday - How To Improve Productivity, Best Type Of Creatine & Healthy Fast Food Options
➢ NEW YEAR CHALLENGE! DM “New Year challenge” to @ ColossusFit ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en ➢ Get our FREE fast food survival guide- https://colossusfitness.lpages.co/ultimate-fast-food-and-restaurant-survival-guide/ 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 improve productivity, best type of creatine and healthy fast food options. (00:52) Question 1- I found it so inspiring that Kyle was still able to get some workouts in, film a podcast and more with a new baby. You guys are so productive, what tips do you have for me to be like this? Josh quote: “Happiness is wanting what you have.” (07:37) Kyle quote- : “Your health account, your bank account, they’re the same thing. The more you put in, the more you can take out.” —Jack LaLanne (10:42) What has us excited or intrigued: (14:21) - Client shoutout: Kendra May (14:53)- Question 2- Best type of creatine? (20:16)- Question 3- I find I struggle with willpower. For example, if I’m in a food court, or driving home. I always have intention to get the healthier option, but end up choosing something unhealthy Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, December 19, 2024
660: This Is Why Your Calorie Deficit Isn't Working (6 Mistakes To Avoid)
DM “Body Recomp” to @ Colossusfit on instagram to learn how to lose fat and build muscle today. Summary of episode: Listed points: 1 (00:50) - Inaccurate tracking - there’s not such thing as your body being “resistant” to a deficit. -Calorie Underestimation: You might be underestimating how many calories you consume. Measuring portion sizes and using a food scale can help. Neglecting Extras: Don’t forget to account for snacks, drinks, and cooking oils, as these can add up quickly. 2 (03:26) - Overestimating calories burned- you feel the need to eat all the cals back 3 (06:18) - Coach - real results need real commitment 4 (08:09) - Cheat meals / blowing it on weekends 5 (12:20) - Bites, licks & the small things- Creamer, milk, sauces, etc 6 (14:43) - Not properly keeping track of progress- spreadsheet, photos, measurements average weigh-ins. how do you know if it’s working or not? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, December 16, 2024
659: Motivation Monday - Get Visible Abs, How Often You Should Be Training Abs For A Six Pack & Best Lifting Belt?
➢ DM “New Year Challenge” to @ ColossusFit for 1 on 1 ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en 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 get visible abs, how often you should be training abs for a 6 pack & best lifting belt. Question 1- (01:33) How often should you be training abs? Do I need to train abs daily to get a six pack? Josh quote (07:15): "Your mind has to be stronger than your feelings. Your feelings keep you in bed, your mind says get up" Kyle quote (08:45): ‘Self love isn’t selfish.” What has us excited or intrigued: Client shoutout (13:52): Hayley T Question 2- (17:00) Hey guys love the pod. Quick question that I’m not sure if it’s been asked here. How can I make my abs more visible? I’m pretty lean and have abs but I find I could use more definition in this area. I do train abs twice a week pretty hard doing crunches but am open to other suggestions. Question 3- (24:31) What’s the best lifting belt to buy? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, December 12, 2024
658: Debunking 7 Nutrition Myths Everyone Believes (AVOID THESE NOW)
www.colossusfitness.com Summary of episode: Listed points: 1 (01:00) - Carbs are bad for you. Fat makes you fat. Sodium is bad. Sugar is bad. (FEAR MONGERING) -if we listen to what people say is bad, we would be eating literally nothing 2 (02:09) - You should only eat 100% clean 3 (05:13) - Fasting boosts metabolism & is the #1 fat loss tool. -Fasting reduces energy expenditure in the short term. -Fasting can be a useful tool to control energy intake but it isn't magic. 4 (06:52) - You can't lose weight because of starvation mode. -Starvation mode is claimed to occur when a prolonged calorie deficit slows down and halts a person's metabolism, making further weight loss impossible & can even cause weight gain. -This is FALSE. A calorie deficit will always result in weight loss over time. -The law of thermodynamics applies to everyone. Cals in cals out is legit. 5 (06:14) - High-protein diets damage kidneys. For people with pre-existing kidney conditions, high protein intake may worsen kidney function 6 (08:08) - Eating before bed causes weight gain 7 (09:56) - All calories are the same. Reality: Not all calories have the same effect on the body. The source of calories matters significantly. For example, 100 calories from a sugary soda will affect your blood sugar and insulin levels differently than 100 calories from a portion of vegetables or lean protein. Nutrient-dense foods tend to be more filling and provide essential nutrients, while empty-calorie foods (like sweets and junk food) can lead to overconsumption without providing much nutritional value. -The time of day you eat doesn't directly affect weight gain. What matters more is your overall calorie intake, nutrient quality, and portion control. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, December 09, 2024
657: Motivation Monday - Best Workout For Fat Loss, Get Results Without Calorie Counting & Staying Fit With a Newborn
➢ DM “lean gains” to IG @ColossusFit for a case study showcasing you how to gain lean muscle without any fat. ➢ How To Workout Smarter Youtube Video: https://www.youtube.com/watch?v=ukBO9QbB998 ➢ Share your spotify wrapped on Istagram & tag us @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 the best workout for fat loss, how to get results without calorie counting & staying fit with a newborn. Question 1 (02:07) - I’m wondering what the best workout is for fat loss? I always see mixed opinions on bodybuilding, crossfit, powerlifting, etc and not sure what approach to take. Josh quote: (14:25) Calm the stomach. Move the body. Rest the mind. Kyle quote: (12:04) "A lot of people feel they're burned out because they're doing too much... I say people are burned out because they're doing too little of the things that make them feel alive." What has us excited or intrigued Client shoutout: (19:29) Coach Kyle Question 2 (23:04) - What advice do you have towards staying fit with a newborn? Question 3 (32:06) - I’m wanting to make progress (specifically fat loss), but not wanting to count calories. Every time I’ve tried, I can’t seem to stick it. Any tips you’d recommend to navigating this? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, December 05, 2024
656: Fix 93% Of Your Problems With 4 Diet Changes (Become Fit & Healthy)
Get me as your 1/1 fully custom trainer: https://colossusfitness.com/ Summary of episode: In today’s episode I am going to give you four quick diet changes to fix 93% of your fat loss problems. These four changes will help you live a fitter, healthier and happier life. Listed points: 1- (01:19) Think about gut health Buzz work for your attention Yes this is important: Incorporate more fermented foods (like yogurt, kefir, sauerkraut, kimchi, and kombucha) and prebiotic-rich foods (like garlic, onions, asparagus, and bananas) into your diet. These foods support the growth of beneficial gut bacteria. Instead even just feed yourself good foods to feel better Identify how foods interact with you 2- (07:05) Limit high calorie snacking This is where most damage can be done, by tying emotions with eating is a dangerous game. Switch to bigger meals Get “healthier snacks” OR break the habit altogether Keep these snacks out of the house 3- (14:03) Track food 4- (18:11) Increase protein intake / make protein a priority Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, December 02, 2024
655: Motivation Monday - Secret To Upping Your Weights Faster, Dealing With Gym Anxiety & Motivation To Workout
➢ DM “Cyber Monday” to @ColossusFit apply for your last chance at discounted 1 on 1 coaching (1 free month added) 4 SPOTS ➢ Strength standards- https://exrx.net/Testing/WeightLifting/StrengthStandards ➢ Winter arc Youtube video- https://www.youtube.com/watch?v=_F5fF0jAUss&t=1723s ➢ Free form video series- https://www.youtube.com/watch?v=K5n2vg3oZa4&list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7 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 secret to upping your weights faster, dealing with gym anxiety and how to get motivated to workout. (1:50) - Question 1- I’m having a hard time feeling motivated to up my weights because I am at a point where I am lifting heavy and the weights I am already using feel hard. Any advice here? (11:00) - Josh quote: “If you want it bad enough, you find a way. If you don’t want it bad enough, you find an excuse.” - Greg Plit (14:35) - Kyle quote: “If you have an opportunity, why would you only give 80%? Why wouldn’t you always give 120%?” What has us excited or intrigued: (20:30) - Client shoutout: Jeff (22:58) Question 2- How to deal with gym anxiety? I don’t like going to the center or the gym or using the popular machines because I am newer to my fitness journey. Any tips? (29:50)- Question 3- How do you get motivated to go to the gym when it feels like the last thing you wanna do? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, November 28, 2024
654: How To Be Successful In Anything You Do (Step By Step Guide)
DM “Black Friday” To @ Colossusfit for our black friday coaching deal Summary of episode: In today’s episode I give you the step by step guide on how to be successful in any area of your life. Physical, mental, financial - this podcast will break down what you need to do to achieve success. Listed points: First: Ask yourself, what does success mean to you? Don’t live something else's dream. Once you know the destination, figure out, how am I going to get there? There are no secrets to success. It is the rest of preparation, hard work, and learning from failure. - Colin Powel You can’t wish your way to success. We know WHAT to do, next you need to know how to actually implement this consistently in your life. Rely on discipline, framework and consistent schedules, not motivated. Lastly, expand your time frames. Break down massive goals into bite sized pieces. “It hurts but it works.” - It’s not always what you do. Sometimes it’s what you don’t do. What do you need to get rid of? Have tangible accountability towards those goals. Lastly, accept there will never be a place where you’ve “made it” ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, November 25, 2024
653: Motivation Monday - The Only Diet You Need To Lose Fat & Build Muscle, Best Protein Snacks & How To Fix Posture
➢ DM “Black Friday” to @ ColossusFit for 1 on 1 coaching ➢ Free fast food survival guide- https://colossusfitness.lpages.co/ultimate-fast-food-and-restaurant-survival-guide/ 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 only diet you need to lose fat and build muscle, best protein snacks & tips to fix posture. (00:34) Question 1- How do you guys deal with it? Been cutting for 8 weeks and have only lost at most 6 pounds! I’m trying to lose 12-15 more and every pound comes off slower than the last! I lift over 2 hours a day, bike, but otherwise have a sedentary office job. (13:07) Josh quote: Rule your mind or it will rule you. The mind is a wonderful servant but a terrible master. (16:44) Kyle quote : “Stop for a moment and celebrate how far you’ve come.” “You’re one meeting away, one podcast away, etc., from a completely different life” (19:08) What has us excited or intrigued: Client shoutout: Grecia Links Discussed in episode: Weekly questions: (24:55) Question 2- What protein snacks do you eat during the day? (32:18) Question 3- What are some exercises to fix my posture? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, November 21, 2024
652: How to Actually Lose Weight This Holiday Season
➢ DM “BLACK FRIDAY” LAST CHANCE TO IG @ COLOSSUSFIT Summary of episode: With Thanksgiving coming up, it’s typically the beginning of most peoples fitness downhill journey. Listen to thee tips and don’t be the person that consistently struggles. Listed points: (02:35) 1- Set Realistic Goals Rather than aiming for significant weight loss, focus on maintaining your current weight or setting a modest goal (like losing 1-2 pounds a month). This way, you avoid the “all or nothing” mindset that can lead to overindulgence if you slip up. (05:42) 2- Plan Ahead for Events Before holiday gatherings, eat a small, balanced snack with protein, fiber, and healthy fat, like Greek yogurt with nuts or a small handful of veggies with hummus. This can prevent overeating once you're there. Choose one or two treats you’re really excited about and savor them instead of sampling everything. (09:14) 3- Be Strategic with Portions Try using a smaller plate, and aim to fill half with vegetables or a salad before adding protein and sides. You’ll get a balanced, satisfying meal without going overboard. Focus on eating until you’re satisfied, not stuffed, and keep portions of high-calorie foods moderate. (09:58) 4- SEPARATION SEASON! It’s a holiday, not holi-month. (10:43) 5- Stay Active, Even in Small Ways Maintain your usual workout routine, even if you have to shorten sessions. Regular activity will help with weight management and keep you feeling good. If formal exercise isn’t an option, try short walks after meals, take the stairs, or do bodyweight exercises at home. (11:41) 6- Practice Saying “No” Gently Holiday gatherings often come with pressure to eat, but it’s okay to politely say “No, thank you” if you’re not hungry or not interested. People will respect your choices. (12:59) 7- Limit Mindless Snacking Try to eat meals without distractions (like your phone or TV) and take the time to chew and savor each bite. Enjoy your favorite treats but try the “three-bite rule” — take three mindful bites to get the flavor and experience, then step away if you’re feeling satisfied. Alternatively, split a dessert with a friend or family member to avoid overindulging. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, November 18, 2024
651: Stay Motivated During The Holidays, Enjoy Food Guilt Free & Rapid Fire Q&A!
➢ DM “Black Friday” to IG @ ColossusFit to apply - Get 25% off AND a free month of coaching. 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 stay consistent during winter months, get motivated when feeling down, guilt free treats & more (01:07) Question 1- I’ve talked with Coach Jason a bit already about the winter blues up here in Alaska and I have a sunlight simulating alarm clock on the way, but wondering if anyone else has tips and tricks to stay motivated in the colder/darker months? - Gabrielle (08:24) Josh quote: "Inaction breeds doubt and fear. Action breeds confidence and courage." — Dale Carnegie (10:11) Kyle quote: “Don’t sit around waiting forever; it won’t happen unless you make it happen.” (14:12) What has us excited or intrigued: (12:46) Client shoutout: Ashley S (19:29) Question 2- What would you say it is your motivation when feeling down, and that could work for others before working out? By the way, Armando rocks - Carlos Rapid FIRE questions (quick answers) What’s your favorite treat? - when you have extra room in your calorie/macros. Starbucks or Tim Hortons? Favorite pizza topping? Which do you prefer- steam room or dry heat sauna? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, November 14, 2024
650: How To Train Like A Hybrid Athlete + Making Your Transformation Stick Ft. Coach Armando Figueroa
Be sure to shoot Coach Armando a follow: @armxndofigueroa CHECK OUT OUR WEBSITE - www.colossufitness.com Summary of Episode: In this unique episode of the podcast, we speak with one of our coaches, Armando Figueroa. Armando has been with Colossus Fitness for a few years now and we took the time to speak with him on a few main topics: (2:40) What got Coach Armando into fitness? (7:40) What is your favorite thing about being an online coach? (9:20) What are some moments that made you really proud as a coach? (10:09) Where do you find new clients are going wrong with nutrition? (15:38) What would you say to people trying to strike a balance between fitness and social life? (22:56) are your thoughts on hybrid training and how people can either get started or transition into it? (29:59) Any final thoughts to share with anyone on their fitness journey? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, November 11, 2024
649: Motivation Monday - Gain Muscle Without Fat, What to Do When Progress Is Stalled & Best Warmup Structure
➢ DM “Mom Life” to IG @ ColossusFit to apply for 1 on 1 coaching. ➢ Follow us on Instagram- 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 gaibn muscle without fat, what to do when progress is stalled and best warmup structure. (01:06) Question 1- Whenever I go into a bulk it only goes to my belly. Any tips or tricks to make it actually go to the muscles? (08:53) Kyle quote: “In life we will never exceed what we think we are worth” (10:22) Josh quote: "Everything you’ve ever wanted is on the other side of discomfort” (14:49) What has us excited or intrigued: Client shoutout: Olivia (24:10) Question 2- I feel like I’m doing all the right things, but not progressing in the ways I feel I should. What am I missing? (28:45) Question 3- How would you properly warmup? Sometimes I find my body isn’t ready for all the heavy lifting and I jump into it too quickly. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, November 07, 2024
648: 10 Nutrition Habits to Make you Fitter, Healthier & Happier
DM “Best Shape” to @ Colossusfit Summary of episode: In today’s episode I am going to share with you ten nutrition habtis to make you fitter, healthier and happier. Listed points: (00:21) Order slightly less than you think you need (You can always order more later) - you aren’t saving money if you’re ordering more (02:10) 0 cal drinks/sauces - Kombucha, tea, mustard, siracha, etc 04:16) Dairy protein is a cheap consistent protein in a pinch Utilizing some degree of variety to be more excited about healthy food (stop eating the same boring thing) (06:35) Evaluate your daily habits and whether they are positive (triple triple) / coke after work/ wine at night (08:26) Evaluate monetary savings of eating better/ drinking less (Coaching push - BEST SHAPE) (10:00) Stop overthinking protein post workout/ eat a good meal / time training to where you can have a big meal after (10:45) Grocery shop after a meal (11:30) Find ways to slow it down. Timer, smaller utensils, chopsticks, set utensils down between bites, etc. (12:30) Food scale and measuring cups Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, November 04, 2024
647: Motivation Monday - The Honest Truth About My Strength & Muscle Loss, Stress Eating Tips & Goals For The New Year
➢ Message "Skinny Fat" to IG @ColossusFit to apply for 1 on 1 discounted coaching 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 honest truth about my muscle loss, stress eating tips & goals for the new year. (00:19) - Question 1 - I noticed in old youtube videos I was watching that Kyle used to be more muscular and strong. What happened? Did your goals just change or are you finding it harder to put muscle on at this stage of life? (08:24) Kyle quote : “ I don’t drink, I don’t smoke, I don’t mess around, I don’t party. Am I lame for that? Absolutely, and to be lame in the eyes of somebody I would never want to be like is nothing but an absolute success.” (10:49) Josh quote: "Start where you are. Use what you have. Do what you can." — Arthur Ashe (15:59) What has us excited or intrigued: (17:23) Client shoutout: Rumin (18:54) Question 2 - I really struggle with stress eating, what are your top tips to combat this (24:30) Question 3- I know I’m getting ahead of schedule here, but what are your goals for the new year? Thanks for listening! We genuinely appreciate every single one of you listening.
Thu, October 31, 2024
646: 7 Underrated Habits To Get Lean (You Must Try These Out!)
➢ Message me “LEAN” to @ ColossusFit to apply for 1 on 1 discounted coaching. In this episode I go over 7 of the most underrated and unique habits to get lean. I hope these help you out! Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, October 28, 2024
645: Motivation Monday - Get Results Being Busy, What Motivates Me & Advice To New Entrepreneurs
➢ Message us “shift worker” to @ colossusfit to apply for 1 on 1 custom coaching (4 spots available) 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 (01:18) Question 1 - I’m super busy with work and sometimes my hours change. Often I’m out of the house 7am to 6pm, and I’m struggling to find time for myself. What tips would you recommend to help me out? (10:48) Josh quote: “Is your will to win on sale?” (13:39) Kyle quote: “It's better to be the oldest person in the weight-room than the youngest in the nursing home.” What has us excited or intrigued (18:48) Client shoutout: Kris w/ Coach Lauren (20:44) Question 2 - What motivates you day to day? I know you’ve both been lifting well over 10 years now, so curious how you continue to show up day after day. (26:19) Question 3- What advice would you give to a new entrepreneur about pushing through self doubt and growing a business? What kept you going? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, October 24, 2024
644: Fitness & Health Habits To Break (Stop They Kill Your Progress)
DM “Body Recomp” To lose fat and gain muscle Summary of episode: Listed points: In honor of lifting for over ten years, I wanted to share the worst fitness and health habits that you need to break ASAP. (02:12) Pre-workout (05:48) Over reliance on warm ups/ needing certain machines / shoes equipment (09:28) All or nothing mentality (Weekends especially) (10:32) Demonizing foods (13:22) Neglecting sleep/ recovery (14:24) Crutching protein and protein supplements (16:25) Lifting with too great form/ too bad form (17:53) Treating it as a chore/not having something to look forward to (19:45) Only allowing yourself to see results, or having a social life (21:05) Refusing to change your mind/ update your beliefs Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, October 21, 2024
643: Motivation Monday - How To Lose Fat And Gain Muscle Fast, Best Fitness Tracker, Most Underrated Fitness Tips
➢ DM “BODY RECOMP” to out IG @COLOSSUSFIT to apply for 1 on 1 coaching. ➢GIVEAWAY to come 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 lose fat and gain muscle, best fitness tracker, underrated fitness tips & so much more. Question 1- (01:10) What is the best fitness tracker? I always see you with an apple watch, do you like it and do you find you need the ultra? (11:42) Josh quote: "Compete externally and you compare. Compete internally and you improve." I will not be a victim to my genetics. They will be a victim to me!" - Tom Platz (14:41) Kyle quote: “ True growth comes from stepping out of your comfort zone. ” (16:45) What has us excited or intrigued: (20:13) Client shoutout: Carson Question 2- (21:46) I’m looking to transform my physique by gaining muscle while losing fat at the same time. How would you go about this? Question 3- (28:00) What would you say are some underrated fitness tips? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, October 17, 2024
642: How to Increase Your Energy Levels Naturally (DO THESE)
CHECK OUT OUR WEBSITE- www.colossusfitness.com Summary of episode: Listed points: Energy is everything. You could have a nice 6 pack, but with no energy, it doesn’t mean much. You could have a great deadlift with no energy, but that’s not ideal. You could have an incredible family but with no energy, that’s not fun. (01:48) 1- Aim to do more of what inspires you “You often feel tired, not because you’ve done too much, but because you’ve done too little of what sparks a light in you.” (03:43) 2- Don’t stress over the small stuff/think about it too much IT WILL DRAIN YOU! Slow down, meditate, take a deep breath, etc (06:59) 3- Get Adequate Sleep/Manage Stress Aim for 7-9 hours of quality sleep each night. Stick to a consistent sleep schedule by going to bed and waking up at the same time every day. 10 hours before bed: No more caffeine. 3 hours before bed: No more food or alcohol. 2 hours before bed: No more work. 1 hour before bed: No more screen time (shut off all phones, TVs and computers). 0: The number of times you hit snooze in the morning. (08:25) 4- Optimize your routine with better habits Instead of laying in bed for the first 15 mins, aim to get outside right away Instead of coffee first thing, wait 60-90 mins Wake up, lay on the couch, watch tv- gonna drain you Where can do better and improve? Pay attention to this. (11:06) 5- Consistent Exercise -Engage in regular physical activity to improve circulation and enhance overall energy levels. (11:44) 6- Eat a balanced diet A lot of people don’t realize, but a poor diet can substantially decrease energy levels. Ex- heavy fast food meal will weigh you down. Lighter, healthy meal will give you energy and leave you feeling great Protein helps to stabilize blood sugar levels and provides a longer-lasting energy source. Include sources like lean meats, beans, nuts, and tofu. (14:03) 7- Spend 15-60 minutes getting inspired each day Audio books Podcasts Books Motivational videos Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit
Mon, October 14, 2024
641: Motivation Monday - How To Shrink Your Waist, Top Protein Sources & What We're Working On
➢ DM “DROP 50” to @ ColossusFit to apply for coaching if you have upwards of 50 pounds to lose and want your life to be changed. 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 shrink your waist, top protein sources and what we're working on. (00:19) Question 1- How to shrink your waist? (08:46) Kyle quote: “ You can have 1,000 problems in life, until you have a health problem. Then all those problems go away. ” (12:24) Josh quote: "I am the greatest. I said that even before I knew I was." What has us excited or intrigued: (20:53) Client shoutout: Steven (23:57) Question 2- What are your go to protein sources? I can’t seem to hit 140 grams of protein without going over my 2200 calories. (29:53) Question 3- Fun question, what’s a goal you’re working on right now Josh & Kyle? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, October 10, 2024
640: Get Guaranteed Results Consistently With These Tips (No Way To Fail)
Listed points: (03:33) (Major point 1 Work on your mindset) -Start reading non-fiction and apply it in your life. Work on your mindset, it should be the foundation for productivity and discipline. -If You don’t like reading, try audio, try podcasts (08:04) (Major point 2 - Limit over stimulus) -Lessen the amount of stimulus in your life. Stop getting dopamine from the wrong sources. -Scrolling, investing in the wrong causes, creating false purpose and challenge in place of creating a real life -Create goals, challenges, time frames, invest your time and mental energy where it counts -Cut off vices, be real with yourself (11:27) (Major point 3 - Excessive comfort is the enemy) -Comfort is bad when it hurts our potential -Comfort can be good - I am comfortable in my routine, in my workouts etc but sleeping in till noon, doing drugs and sucking media all day isn’t a way to live. Shopping to make ourselves feel better. -Create discomfort in your life to create comfort. (Major point 4 Don’t Be Afraid of Failure) Just get started now, small with common sense. Start with realistic expectations. Terry crews example - treat gym like a spa, go for 30 mins not even to workout but just be there everyday Stop overthinking, just start doing Discipline is not just following a plan when you need a plan, but following the plan when you’ve succeeded. Make a plan and follow it, regardless of your emotions. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, October 07, 2024
639: Motivation Monday - Cardio or Strength Training First, Non Scale Victories & Avoiding Alcohol
➢ Last day to enter the challenge, DM “challenge” to Instagram @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 cardio or strength training first, different ways to measure progress & avoiding alcohol. (03:00) Question 1- What are the most effective ways to measure progress beyond the scale? I find my weight goes up and down a ton and don’t want to just rely on that for progress. (16:47) Josh quote: "If we are facing in the right direction, all we have to do is keep on walking.” (14:03) Kyle quote: “We want people to make guarantees to us, but we’re not willing to make guarantees to ourselves.” (19:20) What has us excited or intrigued: Client shoutout: Our 50+lb transformations. Chelsea, Jeremy, Jack, Steven, Tayler etc (26:04) Question 2- Is it better to do cardio or strength training first? (29:45) Question 3- I heard you say something about not drinking alcohol for over 5 months now on Instagram. Do you have any tips on how to navigate this? I find my friends can be pushy, and whenever I stay away from alcohol for a few weeks, I end up breaking my streak. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, October 03, 2024
638: How To Get Into The Best Shape Of Your Life (You Need To Hear This)
Get your FREE fat loss guide- https://colossusfitness.lpages.co/free-fat-loss-guide/ Tips: (02:36) -HABITS! Have specific things you do every single day no matter what. (10:27) -Optimize your surroundings. Cupboards, fridge, etc (15:10) -Accountability/people around you (08:55) -Always, always always look for reasons to succeed instead of reasons not to succeed. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on Instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, September 30, 2024
637: Motivation Monday - Morning Fat Loss Hack, Succeed Without Counting Calories & Fitness Over 40
➢ DM “Challenge” to @ Colossusfit on instagram to join our 30-day challenge 🔥 (10 more people) 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 morning fat loss hacks, how to succeed without counting calories and so much more. Question 1- I’ve always heard different things about best ways to start your day. Even someone saying your metabolism can be boosted from drinking lemon water. With that, any tips you’d recommend to help with fat loss to start your day? (16:21) Kyle quote: “you are what you do, not what you say you’ll do.” (19:25) Josh quote: “I can’t cry about having a lot on my plate when my goal was to eat.” What has us excited or intrigued: (22:36) Client shoutout: Sarah (24:35) Question 2- Do I need to count calories to see results? I find I’m not consistent with it and it’s been challenging for me to stay on track. Question 3- Share your best advice that I can share with my parents that are 50+ to get them into the gym. I don’t know how to convince them :/ Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, September 26, 2024
636: Improve Your Mindset & Get A Winners Attitude
Summary of episode: Listed points: (03:37)Study others that have done something great. Books, biographies etc Consume daily positive knowledge. 10x rule example (09:32) Keep a negativity log if you’re struggling with it. How many times do you speak down on yourself? How talk down on others? Watch the news and think negatively? (11:54) Surround yourself with positive people (12:53) Follow through on all your actions. You’ll start to believe in yourself. (15:47) Ask yourself- What would I look like as a winner? What time do I get up? Go to bed? How many workouts a week? Paint that picture and get to work. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, September 23, 2024
635: Motivation Monday - Intermittent Fasting For Fat Loss, Meal Prep Hacks & Apple Watches?
➢ DM “FIT & TONED” to @ColossusFit lose unwanted fat and tone up and build a great physique 1/1 with me. (6 people) ➢ Bulking on a budget vid- https://www.youtube.com/watch?v=AL4Hg5W_vJM&list=PL8OM5ZzYjzbBmsisqNwd_6LtqJTGGP9jn&index=8 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 intermittent fasting for fat loss, meal prep hacks and benefits of wearable devices. (01:27) Question 1: What are your best meal prep tips? I hear a lot about it but I can’t seem to make it work for me, I must be missing something. (12:15) Josh quote: "The best way to predict the future is to create it." — Peter Drucker (10:04) Kyle quote: “Excuses kill dreams and plant the seeds of future regrets.” What has us excited or intrigued: (19:19) Client shoutout: Jeremy (21:07) Question 2- I see you guys with apple watches on all the time. Should I look into investing in one? (27:10) Question 3- I’ve noticed a big resurgence in talk around intermittent fasting. What are your current thoughts on it and if you had to, what window would you do? 14:10 or 16:8? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, September 19, 2024
634: 7 Ways to Simplify Nutrition & Make It Easier To Stay on Track
➢ Learn more about how I can help you 1 on 1- www.colossusfitness.com ➢ GET YOUR FREE FAST FOOD SURVIVAL GUIDE- Summary of episode: In today's episode we give you seven ways to simplify nutrition and make it easier for you to stay on track. Especially if you’re busy, this will be very helpful for you. Listed points: (02:48) Starts at grocery store. Shop the perimeter. Be consistent with it. (04:08) Meal prep. Or order meal preps. (05:46) Have easy to prepare meals saved in MFP & Eat similar foods have staple foods (takes a few mins per day) (07:13) Have healthy snacks available if on the go. Protein, veggies, fruits. (07:50) Have staples for being on the GO (burrito bowls, subs, (09:10) Knowing trigger foods (Don’t keep it in the house) (11:05) Eat foods that actually keep you full / focus on volume and fibre Listed points: Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, September 16, 2024
633: Motivation Monday - Why You're Struggling To Get Lean, Drop Sets & Fall Season Tips
➢ 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 why you're struggling to get lean, if drop sets are worth it and fall season tips. (00:33) Question 1 : I have tried everything and I have lost a bit of weight, but I cannot actually get lean. I don’t understand how people do it. Is it just genetics and is it impossible for me? Help please. (07:45) Josh quote: It is the mark of an educated mind to be able to entertain a thought without accepting it. - Aristotle (11:43) Kyle quote: “One day, or day one. You decide.” So the phrase means you can continue with wishful thinking that is never going to get you what you want or you can start planning and acting to accomplish what you want. (13:11) - What has us excited or intrigued: Client shoutout: Tayler (17:15) Question 2 - What tips do you have for the fall season? I feel like it’s a great time and a bad time all at once. (22:17) Question 3: Do you use drop sets and should I be using them? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, September 12, 2024
632: 13 Life Changing Things I Learned In 13-Years Of Lifting
Message us “FREE guide” to get your free fat loss guide to IG @ ColossusFit Learn more about what coaching www.colossusfitness.com Summary of episode: In the past we’ve done episodes talking about what we wish we knew when we started lifting. This episode is different, as we go over 13 clear lessons we’ve learned over the years, and hope this can help. Listed points: (01:38) You will never be at an “End Point” You’ll likely never reach a point where you feel like you’re (02:55) Goals change as life changes - We will go through a ton of different phases of goals on our journey, and that’s okay. (04:17) The gym makes you a better person in life. the discipline, habits built, energy levels and so much more. Transfers over into every area is our life. (05:15) Nothing beats consistency - Nothing beats consistency. Yeah, we've heard that cliche a thousand times, but the more I keep on the more I realize this is the difference. “The gym part is usually the easiest part for people because it's the most enjoyable part of this journey, but changing your old habits is hard. It takes time and discipline. (06:04) Something is better than nothing. (07:20) You’re capable of a lot more than you think . In the gym, you're typically capable of a lot more than you think. Whether it's more weight for a PR or more reps and a set (08:41) Supplements are way less important than you think (10:21) If you find something especially hard, do more of it (I.E Cooking, hard exercises, fixing sleep schedule) Fix your weakness and become unstoppable! (11:15) We all need accountability & support. Every single person needs support, and there’s nothing wrong with that. I’ve learned this the hard way. (13:06) You may have done things wrong in the past and that’s okay. We will always learn and don’t beat yourself up over small mistakes. (14:21) You should be doing this to be healthy, not just look good (Call yourself out on bad habits, analyze your approach and focus on longevity). (16:06) Form will always been one of the most important things . Without the right form you're either getting injured or just not getting the most out of the movement (16:40) Keep learning and reading - Question everything, read studies, don’t just understand a topic, try and have a deeper understanding of it Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: <a href="https://colossusfitness.com/" target="_blank" rel
Mon, September 09, 2024
631: Motivation Monday - Lose Fat & Build Muscle, Top 3 Supplements For Muscle Gain & Why We started A Fitness & Health Podcast
➢ 60- Day Challenge Starts Today LAST CHANCE To Enter - https://colossusfitness.lpages.co/fall-challenge/ ➢ Follow/message us on IG @ ColossusFit for anything you ever need. ➢ Full creatine episode- https://open.spotify.com/episode/3BR0Ku7nIBN7I8h1vEcMwV?si=lG21HlboTverYxHNkZWO0Q 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 lose fat & build muscle, top 3 supplements for muscle gain & why we started a fitness & health podcast. (01:49) Question 1: I know you’ve spoken about fat loss extensively, but I am hesitant to lose fat because I want to build muscle and I was told you can’t do both at the same time - is this true? (14:55) Josh quote: "Sometimes when you're in a dark place you think you've been buried, but actually you've been planted." (13:16) Kyle quote: “Every storm that has come, it will pass.” “ Every storm eventually passes , allowing the sun to shine through again” What has us excited or intrigued Bonus - "If you spend your time chasing butterflies, they'll fly away. But if you spend time making a beautiful garden, the butterflies will come. (24:34) Client shoutout:: Past incredible transformations (26:54) Question 2- What are your top 3 supplements for muscle gain? (32:21) Question 3- What made you want to start a fitness and health podcast? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, September 05, 2024
630: These Habits Got Me A Six Pack In 90 Days
Listed points: Backstory on why I wanted abs What I did wrong Mindset shift: Analyze how much body fat you have (tools to do this and or visual cues) Get ready to change your identity Zoom out and stick to it (Habits) What do to do day after day: Clean eating isn’t the answer Log food High protein diet No cheat days - 80/20 rules Bracing Ab training regimen will help with development (Favorites) Consistent breakfast Better staple foods Accountability Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, September 02, 2024
629: Motivation Monday - How To Gain Muscle Without Fat, Do Your First Pull-up & Exciting Fitness Moments
➢ LAST CHANCE - DM “Challenge” to @ Colossusfit to enter (Challenge starts today)- Custom shirt for you if you sign up ➢ Learn more about the challenge- Fall Challenge ➢ Can’t do Pull-Ups? DO THIS INSTEAD 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 gain muscle without fat, do your first pull-up and exciting fitness moments. (01:39) Question 1- When I go into a surplus it only seems like my belly gets bigger. How can I fix this? (11:31) Josh quote: “The harder the battle the sweeter the victory.” (09:28) Kyle quote: “If you want to know the road ahead, ask those coming back” (18:47) Client shoutout: Gorge (22:52) Question 2- Wanting to be able to do at least 1 unassisted pull up by end of this year. Any recommendations on reaching this goal besides doing pull-ups daily? (27:32) Question 3 - After so many years in the fitness industry, what are some of the things that still get you excited about it? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, August 29, 2024
628: 7 Simple Steps To Get Back Into A Routine
DM “Challenge” to @ Colossusfit to enter our fall back into fitness challenge for over $1000 in prizes Summary of episode: (00:39) 1- Start with an incredibly small habit. “ Make it so easy you can’t say no. ” —Leo Babauta When most people struggle to build new habits, they say something like, “I just need more motivation Or, “I wish I had as much willpower as you do.” Rather than starting with 50 pushups per day, start with 5 pushups per day. Rather than trying to meditate for 10 minutes per day, start by meditating for one minute per day. Make it easy enough that you can get it done without motivation. (03:23) 2- Increase your habit in very small ways. One percent improvements add up surprisingly fast. So do one percent declines. - “ Success is a few simple disciplines, practiced every day; while failure is simply a few errors in judgment, repeated every day. ” —Jim Rohn (05:26) 3- As you build up, break habits into chunks. Building up to 20 minutes of meditation? Split it into two segments of 10 minutes at first. Trying to do 50 pushups per day? Five sets of 10 might be much easier as you make your way there. (07:14) 4- Stay Accountable: Share your goals with a friend or family member who can offer support and encouragement. Sometimes, just knowing someone else is aware of your goals can keep you motivated. JOIN OUR FALL CHALLENGE! (10:14) 5- Use Triggers: Pair your new habit with an existing routine or event. For example, if you want to drink more water, have a glass every time you finish a meal. Looking to log your food? Do it right before cooking, ordering, etc (12:58) 6- When you slip, get back on track quickly. ” The best way to improve your self-control is to see how and why you lose control. ” —Kelly McGonigal “You shouldn’t expect to fail, but you should plan for failure. Take some time to consider what will prevent your habit from happening. What are some things that are likely to get in your way? What are some daily emergencies that are likely to pull you off course? How can you plan to work around these issues? Or, at least, how you can bounce back quickly from them and get back on track?” “Never miss twice” Adjust as Needed: If something isn’t working, be flexible and make adjustments. It’s okay to tweak your routine to better fit your needs and lifestyle. (14:10) 7- Be patient. Stick to a pace you can sustain. New habits should feel easy, especially in the beginning. If you stay consistent and continue increasing your habit it will get hard enough, fast enough. It always does. Create a Schedule: Plan
Mon, August 26, 2024
627: Motivation Monday - Best Morning Routine, Tips To Be A Fit Parent, Are Cold Showers/Plunges Worth it?
➢ DM “Challenge” to @ Colossusfit to enter our fall back into fitness challenge for over $1000 in prizes ➢ Check out the challenge and apply- https://colossusfitness.lpages.co/fall-challenge/ 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 morning routine, tips to be a fit parent and if cold showers/plunges are worth it. Time Stamps: (1:27) Question 1- What is your morning routine and what tips do you have to make a success one? (12:44) Josh quote: "A good leader takes a little more than his share of the blame, a little less than his share of the credit." - Arnold H. Glasow (15:29) Kyle quote: “A body at motion stays in motion; a body at rest stays at rest.” (18:57) What has us excited or intrigued (23:34) Client shoutout: Suzie (25:52) Question 2- Are cold plunges/ cold showers worth it? What are your thoughts? (31:26) Question 3- What are your tips to be a fit parent? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, August 22, 2024
626: Burn Body Fat Fast (Step By Step Guide)
DM “Fat Loss” to @ Colossusfit on instagram Get your FREE fat loss guide here - Free Fat Loss Guide ➢Follow us on instagram @colossusfit Summary of episode: In today’s episode we are going to show you how to burn body fat fast with a simple step by step guide. Listed points: First note: *Prioritize the pyramid and ignore everything that isn’t a part of it (2:38) Nutrition -Logging food -Stopping cheat day mentality -Eat more whole foods -1g protein per body weight -Drink more water -Work on portion sizes and intuitive eating (7:22) Training -Train insane or remain the same -Structured routine -Focus on building strength -10k steps -Consistent cardio *DM “Fat loss” for a routine that will get you 5x better results in the gym (9:24) Stress/Lifestyle Management -Sleep -Stress -Planning -Accountability *Not supplements *Not quick hacks or magical exercises *Pyramid Steps: Set goals and time frames Make a new version of yourself Now be consistent with it Monitor your progress Find ways to get better at the basics *REMEMBER, NOTHING CHANGES IF NOTHING CHANGES Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, August 19, 2024
625: Motivation Monday - Habits That Keep You Fat, Change Body Composition & Our Thoughts On Test Boosters
➢ Message “Fat loss” to IG @ColossusFit to apply for 1 on 1 custom coaching. ➢ https://colossusfitness.lpages.co/fall-challenge/ ➢ Get your free fat loss guide here (before we charge for it) - Free Fat Loss Guide 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 habits that keep you fat, how to change body composition and thoughts on test boosters. (0:00) - Intro (0:23) - Question 1- Out of curiosity, what habits should I break to stay lean? (15:25) Josh quote: "Your future is created by what you do today, not tomorrow." – Robert Kiyosaki (13:27) Kyle quote: “It doesn't matter where you start in life, it's where you finish that counts – it's not your first word but your last that defines you.” (13:45) “It doesn't matter where you start. Only that you begin.” What has us excited or intrigued: (21:31) Client shoutout: Chris (23:27) Question 2- What are your thoughts on test boosters? (26:43) Question 3- How can I change my body composition? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on Instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, August 15, 2024
624: How to Lose Your Love Handles (Lower Back Fat Solution)
Message “Love handles” to Instagram @ ColossusFit for a special promo to help you get rid of them. Summary of episode: In this episode we walk you through how to lose your love handles for once and for all. Love handles: first to come on and last to go away. -Most people have a misconception that you can spot reduce bodyfat. Water in bucket analogy. Listed points: 1- Consistency & patience Stick with It: Changes won’t happen overnight. Consistency is key to seeing long-term results. Monitor Progress: Track your progress through measurements, photos, or how your clothes fit rather than relying solely on the scale. 2- Have a calorie goal and figure out what’s best for you Caloric Deficit: To lose fat, including love handles, you need to consume fewer calories than you burn. Track your intake to ensure you're in a calorie deficit. Balanced Diet: Focus on whole foods such as lean proteins, fruits, vegetables, whole grains, and healthy fats. Avoid processed foods, sugary drinks, and excessive saturated fats. Hydration: Drink plenty of water. Staying hydrated can help with weight loss and reduce bloating. 3- Strength training and cardio Strength train 4+ times a week Aim for at least 150 minutes of moderate-intensity cardio per week. 4- Lifestyle changes Sleep: Aim for 7-9 hours of quality sleep per night. Poor sleep can affect hormone levels and increase fat retention. Stress Management: High stress can lead to weight gain and fat accumulation around the midsection. Practice stress-reducing techniques like meditation, yoga, or deep breathing. 5- Have the right person to make changes as necessary. -Dm “love handles” for 1 on 1 support- guaranteed results Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, August 12, 2024
623: Motivation Monday - Best Foods For Fat Loss, Fastest Way To Grow Muscle & Squats For Bad Knees
➢ DM “FAT LOSS” to instagram @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 the best foods for fat loss, fastest way to grow muscle & squat variations with knee pain. Josh quote: "Suffering has no expiration date." - Nothing easy is worth doing. Kyle quote: “Don’t suffer from imagined trouble. Seneca said, “he who suffers before it is necessary, suffers more than is necessary. We suffer more in our imaginations than in reality.” What has us excited or intrigued Client shoutout: Hayley T Question 1 - What are your go to foods for dieting? Question 2 - What’s the best/fastest way to gain muscle/strength? You guys are awesome! Question 3 - Any good alternatives to barbell squats. My knees aren't that great? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, August 08, 2024
622: 7 Secrets To Increase Your Productivity
Follow us on instagram for more great content @ Colossusfit Summary of episode: In today's episode we are going to show you seven secrets to increase your productivity. Listed points: Pomodoro Walk More - Spend time thinking, moving, learning “Do the thing” - what have you been avoiding, get it done. Eat the frog each morning. - Swap working hard for meaningful, smart deep work Leave the house - be around energy Goal set - do reviews to see how you’re doing, adjust and improve Move more - workout, do activities, walk Double down on the present moment - do one thing at a time, with full enjoyment and presence. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, August 05, 2024
621: Motivation Monday - When To Take A Break From The Gym, How to Set Goals & Past Workout Mistakes
➢ DM “LEAN AND JACKED” To @ Colossusfit to lose 20lbs of fat and build 10lbs of new muscle in 90-days (4 spots) ➢ Follow us on Instagram- 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 when to take a break from the gym, how to set goals & past workout mistakes. Josh quote: "The bad workouts are the most important ones. It's easy to train when you feel good, but it's crucial to show up when you don't feel like it—even if you do less than you hope. Going to the gym for 15 minutes might not improve your performance, but it reaffirms your identity. It's not always about what happens during the workout. It's about becoming the type of person who doesn't miss workouts." Kyle quote: “I don’t care how bad you think your shoes are, there is someone that would kill to walk a mile in yours” What has us excited or intrigued: Client shoutout: Ellie 1- Should I program scheduled deloads or just go by necessity? 2-What advice can you give me on goal setting? (Lean and jacked) 3- If you were to be restarting your fitness journey, what would you do differently or change? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, August 01, 2024
620: How To Get Out Of A Rut And Back Into A Successful Routine
DM “GET UNSTUCK” To @ Colossusfit to break out of your rut. Summary of episode: In today's episode we give you the secrets to get out of a rut and back into a successful routine. Listed points: 1. Acknowledge the Rut Reflect : Take some time to understand why you’re in a rut. Is it due to burnout, lack of motivation, or external factors? Accept : Recognize that it’s okay to be in a rut and that it's a temporary phase. 2. Set Clear, Achievable Goals Short-Term Goals : Start with small, manageable goals to build momentum. Long-Term Goals : Outline your bigger aspirations and break them down into smaller steps. 3. Create a Routine Daily Schedule : Design a daily routine that includes time for work, rest, and self-care. Consistency : Aim for consistency in your routine to build new habits and regain stability. 4. Prioritize Self-Care Physical Health : Ensure you’re getting enough sleep, eating well, and exercising. Mental Health : Practice mindfulness, meditation, or journaling to manage stress and improve focus. 5. Identify and Address Obstacles Barriers : Identify what’s been preventing you from succeeding and address those issues. Adjust : Make adjustments to your routine or environment as needed to remove these barriers. 6. Seek Inspiration and Motivation Read and Learn : Engage with books, podcasts, or articles that inspire you and provide new perspectives. Network : Surround yourself with motivated and supportive people who can offer encouragement and advice. 7. Track Your Progress Journaling : Keep a journal to track your goals, progress, and any setbacks. Review : Regularly review your progress to stay motivated and make adjustments to your plan. 8. Celebrate Small Wins Acknowledge Achievements : Celebrate your successes, no matter how small they seem. Reward Yourself : Give yourself rewards for achieving milestones to stay motivated. 9. Stay Flexible Adapt : Be open to changing your routine if something isn’t working. Flexibility can help you stay on track without feeling stuck. Learn : Treat setbacks as learning opportunities rather than failures. 10. Seek Prof
Mon, July 29, 2024
619: Motivation Monday - Do This After Overeating & How To Lose Body Fat Properly
➢ Dm us “FAT LOSS” to apply for coaching @ColossusFit (Guaranteed results) ➢ Follow on Instagram- 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 what to do after overeating, how to lose body-fat and so much more. Josh quote: "Rest at the end. Not in the middle." Kyle quote: “When we strive to become better than we are, everything around us becomes better too.” —Paulo Coelho Client shoutout : Dale Question 1- I just ate a whole pizza after being so good and on track with my diet. What now? Question 2 - I’ve started cutting out all sugars in the last few weeks. No pop, juice or any treats. I’ve noticed after losing 6lbs so far, my progress has stalled out and I’m not sure what to do to keep going. Any thoughts or questions to keep going towards my goal of 25lbs lost? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, July 25, 2024
618: 10 Quick Life Hacks For A Fitter, Healthier & Happier Life
Full episode on confidence- 522: 8 Easy Steps to Improve Confidence (Gym & Life) Summary of episode: In today's episode we give you ten incredible life hacks to live a fitter, healthier and happier life. Listed points: See yourself as a confident person: Not a binary concept, it’s a skill that can always be improved. Take a photo you hate on your phone, unconfident unsure version of yourself. Then the best photo, see it as two people when making decisions. Give more compliments or show appreciation for those around you Lululemon pockets for men Spend more time with people over the age of 70 and under the age of 6. Keeping a to-do list Turn Your Car into a University on Wheels Download podcasts and audiobooks and use your daily commute to learn and grow instead of listening to that same song for the 1,000th time. One in one out list for clothing Learn to say no. People will take advantage of you and walk all over you if you let them. As a rule of thumb if something isn’t a “Heck yes”, doesn’t make you a better person, or serve your highest purpose, just say no. You don’t owe anyone anything so stop letting other people’s desires control your life. Audible sharing - spotify premium new audiobooks Don’t waste your precious energy on gossip or issues of the past, negative thought, or things you cannot control. Instead, invest your energy in the positive present moment. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, July 22, 2024
617: Motivation Monday - Get In Shape For A Wedding FAST, What's CICO & Best Workout Programs
➢DM “Challenge” to apply @colossusfitness (5 spots) ➢ Worst gym mistakes- https://open.spotify.com/episode/3KmfLwVMDro6UcDMH1gldc?si=FSg1uZ6aTTCTCUu9SAxlGw 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 get in shape for a wedding fast, what CICO is and best workout programs. Question 1- How to get in shape for a wedding fast? Josh quote: "The first minute of action is worth more than a year of perfect planning." (11:10) - Kyle quote: “It doesn’t matter where you are in life. The great thing about life is it’s always your next move. Your next move that counts” (21:10) - Client shoutout: Kyle Question 2- I’m not seeing the results I should from my program, why is that? I know you say you love programming and I am curious what’s holding me back. I do 5 days a week p/p/l. Question 3- (31:20) - What’s CICO? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, July 18, 2024
616: Creatine Supplement: Should You Take It? Benefits, risks, Dosage, Facts & Myths
Newsletter: https://colossusfitness.lpages.co/motivation-monday-newsletter/ Summary of episode: Today's episode is the definitive guide to the supplement creatine. We cover the benefits, risks, dosage, facts and myths in this detailed 20 minute episode. Listed points: What is Creatine? Creatine is a natural substance found in our muscles and in some foods like meat and fish. It's also a popular supplement among athletes and bodybuilders. How Does It Work? When we exercise, our muscles need energy. Creatine helps produce more of a molecule called ATP, which is the main energy source for high-intensity activities like weightlifting and sprinting. By increasing your ATP levels, creatine helps you perform better and for longer periods. Benefits of Creatine: Improved Performance: It enhances your ability to do high-intensity exercise, making it easier to lift heavier weights or sprint faster. Increased Muscle Mass: Creatine helps you gain muscle mass over time by allowing you to train harder and recover faster. Enhanced Recovery: It reduces muscle damage and inflammation, helping you recover quicker between workouts. Supports Brain Health: There’s some evidence that creatine can also support cognitive function and brain health. How to Use Creatine: Dosage: 3-5g per day, no need to worry about loading although containers recommend it for some reason Timing: You can take creatine at any time of day, but some people prefer to take it before or after their workouts. Safety and Side Effects: Creatine is one of the most researched supplements and is considered safe for most people when used correctly. Some might experience minor side effects like stomach cramps or water retention. Always stay hydrated and follow the recommended dosage. Frequently asked questions: Do I need to load creatine? What is the best form of creatine? Natural sources of creatine? Beef 4.5 per KG / Chicken 3.4 g /kg What happens when you stop taking creatine? Best time to take creatine? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, July 15, 2024
615: Motivation Monday - How To Eat At Restaurants Guilt Free, What Healthy Actually Means & Fun Facts
➢ Get your FREE fast food survival guide- https://colossusfitness.lpages.co/ultimate-fast-food-and-restaurant-survival-guide/ ➢DM us “Mom strength” to lose the mommy pouch, build confidence, strength & so much more to IG @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 eat at restaurants guilt free, what healthy actually means and some fun facts you probably didn't know. (0:00) - Special offer & intro (1:10) - Question 1- What are some things you can do to be better at a restaurant without giving up your favourite foods? (13:25) - Josh quote: "Anything worth doing is worth over doing. Moderation is for cowards.” (11:08) - Kyle quote: “Here is how to get older without getting better. Keep relearning the same lesson. If you keep making the same mistake, over and over, the mistake isn’t the problem. You are.” (16:50) - What has us excited or intrigued (19:00) - Client shoutout: Michelle (22:20) - Question 2- What would you consider a whole food? Or even a healthy food? I get so confused these days by what’s considered “good” out there, or worth considering. (27:55) - Question 3- What are a few fun facts about you that people may not know? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, July 11, 2024
614: How To Improve Sleep Quality & Duration (Works Fast)
Enter our FREE airpods giveaway on our instagram @ Colossusfit Summary of episode: In today's episode we give you every tip and hack to ensure you improve your overall sleep quality and duration. Listed points and subtopics: Have a set bedtime/ wakeup A good sleep starts during the day Morning Light Exposure: Get exposure to natural light soon after waking up to help regulate your body's natural sleep-wake cycle. Regular Exercise: Engage in regular physical activity, but avoid vigorous exercise close to bedtime. Healthy Diet: Eat a balanced diet with regular meal times and avoid heavy meals, caffeine, and alcohol close to bedtime. Stress Management: Manage stress through techniques like mindfulness, yoga, or journaling to prevent it from impacting your sleep. Limit or stop naps * w/ small exceptions 3. Have some degree of a wind down routine Avoid stimulating activities Limit blue light 4. 3/2/1 5. Caffeine / alcohol cut off times 6. Supplement w magnesium - Magnesium Bis-Glycinate few hours before bed 7. Sleep environment Ensure your bedroom is conducive to sleep: cool, quiet, and dark. Use blackout curtains or a sleep mask if necessary. Set a comfortable room temperature 65-68 is best 8. Don’t force sleep If you don’t fall asleep in a reasonable time it’s better to get up and let yourself feel sleepy I like to read (Ex. of getting to bed at the right time) 9. Be consistent and keep working at it Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, July 08, 2024
613: Motivation Monday- Is A Plant Based Diet Healthier & Is Intermittent Fasting The Best Weight Loss Solution?
➢DM “July 4” to @ Colossus for a discounted opportunity to be coached 1/1 by me and get your guaranteed transformation. (First 4 people) ➢Enter our airpod giveaway - https://www.instagram.com/p/C88MQvMOmWc/?img_index=1 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 plant based diet is healthier, if intermittent fasting is the best weight loss solution and more. Time stamps: (0:00) - Intro (2:15) - Is plant based a better diet? (14:15) Josh quote: "Success comes from what you do when no ones watching.” (12:35) - Kyle quote: “Remember, but don’t dwell.” (15:25) - What has us excited or intrigued: (20:45) - Client shoutout: John Question 2- Is intermittent fasting superior? I know so many people who are shredded because of it. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, July 04, 2024
612: 8 Steps Guaranteed To Improve Mental Health
Become my next transformation - www.colossusfitness.com Summary of episode: In today's episode we go over eight guaranteed steps to help you improve your mental health. This was inspired from a question I got about what I personally do to keep a positive mental space and I am excited to share my tips with you. Enjoy. “ Discipline is the strongest form of self-love . 1- Sleep well 2- Have a positive outlook. Don’t stress over small things 3- Set goals. The more you have to look forward to, the more fired up you’ll be. 4- Do hard things 5- Have good friends and relationships 6- Eat well 7- Train hard/exercise. Just 30 minutes of walking every day can boost your mood and improve your health. 8- Practice Gratitude/Journal Listed points: Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, July 01, 2024
611: Motivation Monday - Fitness Hacks For An Edge, Fixing Form But Getting Weaker & Getting Steps in Everyday
➢ Message us on IG @ColossusFit "Case Study" to apply for guaranteed coaching (5 spots) ➢ Free youtube form playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7&si=5vMKiPekPHNnfjOR ➢ Follow us on Instagram- 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 fitness hacks for an edge, fixing form but getting weaker and increasing steps. Question 1- is it normal that my bench lowered because I corrected my form? Josh quote: "The question isn't who is going to let me; it's who's going to stop me." give yourself permission to be great Kyle quote: “It doesn’t matter about the past. It’s today. What are we doing today?“ (15:00) - What has us excited or intrigued: Client shoutout: Nikki M Question 2- What fitness and health hacks do you use in your day to day that you find give you an edge over everyone else? (35:20) - Question 3- I want to get to 10,000 steps per day, but I don't like getting outside too much for walks or hikes, but I find it easiest to get to 10k steps through running, but don't like running. So what should I do? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, June 27, 2024
610: The BEST Diet To Easily Lose Fat & Gain Muscle For Life (Flexible Dieting Explained)
➢ DM us “REAL RESULTS” on IG @ColossusFit to apply for custom coaching and guaranteed results. In this episode, we talk to you about the best type of eating (Flexible dieting) to get you long term success, along with 5 HUGE benefits. We hope this helps you out! Preface: Within this strategy, you must hit your calorie goals, protein especially AND fibre. It simply doesn’t work as well as it could otherwise. -It’s not all about stuffing your face with skittles and pop-tarts all day, but mainly a strategy to set you up for success long term. Listed benefits: 1- It’s easy to follow 2- No restrictions 3- You learn a lot 4- You can enjoy life significantly more 5- Helps you keep weight off LONG-term & simply works. 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/
Mon, June 24, 2024
609: Motivation Monday - Balance The Gym With A Busy Schedule, Become Disciplined & Road Trip Tips
➢ DM “summer special” to @ColossusFit on IG to get the results you deserve. ➢ Follow us on Instagram- 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 balance the gym with a busy schedule, become disciplined and road trip tips. (0:00) - Intro (1:25) - Question 1- How does one balance working 50 hours a week and lifting 6 times a week? - Ishmum (9:50) - Josh quote: "Move toward the next thing, not away from the last thing. Same direction. Completely different energy." (11:15) - Kyle quote: “A healthy person has 1000 wishes, a sick person only has one” What has us excited or intrigued: (18:00) Client shoutout: Cam H (18:55) - Question 2- How do you get disciplined? - Samantha (26:43) - Question 3- Any tips to stay on track with an upcoming road trip? I always find it a hard time to make the right decisions and stay on track. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, June 20, 2024
608: Worst Gym Mistakes Killing Your Progress
Apply for coaching: https://colossusfitness.com/ Summary of episode: In today's episode I share the biggest mistakes you're making in the gym that are killing your progress. Listed points: Worst Mistakes: - Mindset of “burning calories” - Compound example of my workouts - Doing “fun” activities -Classes to avoid lifting weights -Copying other people’s workouts -Why you need a custom routine -Switching up workouts too often -Avoiding hard movements -Caring what other people think -Being inconsistent -Set time in calendar -Arnold is your training buddy -Being on your phone -Doing a weight that’s “good enough” -Why going to failure has its place -Not upping your weights Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, June 17, 2024
607: Motivation Monday - Is It Bad To Eat Before Bed, Best Ab Exercises & Gym Observations?
➢ DM “Summer Abs” to @ Colossusfit on IG to get your toned/ tight tummy through my online coaching 🔥 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 it's bad to eat before bed, best ab exercises & gym observations. (1:20) - What new observations have you guys had with the gym, gym culture and how people train these days? (15:38) - Kyle quote:”Hope for the best, prepare for the worst.” Josh quote: “Overthinking invents more problems than it solves.” — Gurwinder Bhogal What has us excited or intrigued (26:20) - Client shoutout: Sherry (28:20) - Question 2- What are your top ab exercises? (33:55) - Question 3- Is it bad to eat right before bed? Also what should I do if I didn’t hit my protein but am at my calories? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, June 13, 2024
606: The Real Reason You're Not Seeing Results (Lose Weight & Gain Muscle Finally)
➢ DM “Real Results” to IG to start your journey and get the results you deserve. ➢Follow us on Instagram- Instagram (@colossusfit) This podcast episode was inspired from a conversation coach Josh had at the gym. Someone asked, “What do you do for cardio man, what’s the secret there?” . It’s insanely common to be asked the secret, when in reality there is none. This episode is a reality check for those that are constantly struggling, and may not realize why. 1- Your eating patterns are horrible This is most peoples issue. Some of them know it, but some people may not even be fully aware. You constantly over eat, you drink too much, you snack too often, your protein is too low, etc. 2- You have the mindset that there’s some sort of secret and are always looking for it This leaves you chasing the next big thing, wasting time money etc. 3- Just not consistent enough One week off, one week on. 5 days on, 2 days off, etc 4- Allowing your circle to hold you back You're the average of the 5 people you spend time with It’s possible you get great momentum, build up, then your circle just pulls you back in. Crabs in the bucket analogy 5- you’re not serious and don’t want it bad enough Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, June 10, 2024
605: Motivation Monday - Lose Love Handles, Improve Body Image & Best Cardio Machines
➢ DM “Summer Shred” to IG to start your journey and get the results you deserve. (3-4 spots) ➢Follow us on Instagram- https://www.instagram.com/colossusfit/ ➢ Comment "'Youtube Gang" on the youtube video - https://www.youtube.com/watch?v=z8FcRVEjlyE&t=4s 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 lose love handles, improve body image, the best cardio machines & more. (0:00) - Intro (0:45) - Question 1 - How to lose your lose handles? It’s the part that I struggle with the most and it’s driving me nuts. Josh quote: "It is better to be a warrior in a garden, than a gardener in war." (9:05) - Kyle quote: “ You are where you are because because of yourself. Everything you are today and ever will be in the future is up to you. Your life today is the sum total of your actions and choices up until this point. You can create your own future by changing your behaviours." (11:20) - What has us excited or intrigued: Client shoutout: Winners from the 30 day challenge (18:25) - Question 2 - Is the stair-master worth it? What would you say are the best cardio machines in the gym to use to get results? (24:40) - Question 3 - Why do the gyms make you look bigger in comparision to mirrors elsewhere like my house? How to work around that? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, June 06, 2024
604: Life Changing Lifestyle Tips to Live Healthier & Be Happier in Life
Apply to my 1/1 coaching program with guaranteed results here: https://colossusfitness.com/ Summary of episode: In today's episode we give you 10 tips to live a fitter, healthier and happier life. Listed points: Don’t wish it was easier, make yourself better. If you don’t like how things are, change. Take the first step, you aren’t a tree. “The worst thing one can do is not to try, to be aware of what one wants and not give in to it, to spend years in silent hurt wondering if something could have materialized – never knowing.” Read more “Learn how to be happy with what you have while you pursue all that you want.” Speak as if you know what you’re talking about. Listen as if you don’t. Act as a way to find out.” Plan - I find it fascinating that most people plan their vacations with better care than they plan their lives. Your personal philosophy is the greatest determining factor in how your life works out. Motivation is what gets you started. Habit is what keeps you going. Either you run the day or the day runs you. Happiness is not something you postpone for the future; it is something you design for the present. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, June 03, 2024
603: Shed Unwanted Pounds Fast, Tracking Calories In Veggies, Are Personal Trainers Worth it?
➢ DM “ONLINE COACH” To @ Colossusfit to work 1/1 with me to achieving your dream body. ➢ Join our weekly newsletter - http://bit.ly/FormCheatSheet 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 shed unwanted body weight, tracking calories in veggies and if personal trainers are worth it or not. Question 1- I want to shed this unwanted weight fast. I don’t care if I lose muscle. Theoretically what’s the fastest way to make this happen? (8:50) - Josh quote: "You wake up everyday and you work to it, it's imposisble for you to fail if you know who you are, what you wanna do and you wake up everyday and work towards it." Kyle quote: “If you stay ready, you don’t have to get ready.” (12:25) - What has us excited or intrigued: (19:20) - Client shoutout: Michaela w/ Jason- 30+lbs dow (21:30) - Question 2- Q. Do you track calories in vegetables? I don’t but I also have a friend who doesn’t track calories in fruit and I know that can add up. Curious on your take here. A. I track anything greater than 0 calories, this includes vegetables and fruit. (28:05) - Question 3- Are personal trainers worth it? Curious your take. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, May 30, 2024
602: How To Build A Beach Body & Keep it Year Round
DM “SUMMER READY” to IG @ ColossusFit to finally get rid of that unwanted stomach fat. Summary of episode: In this episode we cover or top tips to still make progress through summer. Activity likely won’t be an issue, but nutrition will be. So many people work insanely hard leading up to summer and lose their progress. We want to avoid that. Listed points: 1- Portion control. You can still enjoy what others are having but the easiest thing to control is the portion size. 2- Enjoy your favourite foods as a variation of the true thing. Ex- tub of ben and Jerry's for tub of halo top. 3- Keep a safety net of your calories to enjoy 4- Be okay with saying no. It’s hard for some people to face, but you don’t need to eat everything in front of you. 5- Minimize the snaking. The snacking calories will add up insanely fast, and likely not even satisty you. You’ll want even more. At bbq’s, camping, outdoor activities, there will likely be a ton of snacks 6- Remember to have a goal Most people set goals leading up to summer, but forget about having one once summer comes around Having a specific goal will keep you dialed in and accountable during though tougher moments Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, May 27, 2024
601: Motivation Monday - Full Body Workouts, How to Keep Going When It's Tough & Successful Media Secrets
➢ DM US “Memorial day sale” discounted coaching to IG @ColossusFit ➢ Follow us on Instagram- 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 full body workouts, how to keep going when it's tough and succeed within social media. (0:00) - Special offer (0:52) - Intro (1:15) - Question 1- Question for the podcast. If training 4 days per week. Would you recommend Split or full body? (6:20) - Josh quote: “Plans are worthless, but planning is everything.” - Eisenhower (9:20) - Kyle quote: “Go all in or don’t bother going at all” (11:05) - What has us excited or intrigued (18:30) - Client shoutout: Jeff Kimmel Question 2- How would you recommend continuing to show up even when you’re not seeing the results at first? (26:45) - Question 3- Any tips on building a success media platform/brand? I look at you as experts as you’ve been around for years, and I’m looking to get started with youtube videos. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, May 23, 2024
600: How To Fit More Protein In Your Day With Limited Calories
In this episode we talk to you about how to fit more protein in your day with limited calories. Protein is 4 calories per gram. So even with a “high” protein goal like mine of 200 grams of protein, that’s only 800 calories. Zooming out can be helpful here, same with a 1 hour workout only being 4% of your total day. Zoom out, break it down into goals and snacks (I.E 5 Meals 40g / ish each) Tips: -Start by getting ahead -Have high protein foods at home readily available -Pre-logging -Change your attitude - accept you may have to make some sacrifices -Start with the protein which is more satisfying / filling/ then move into other foods -Josh's top protein options -Kyle's top protein options Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, May 20, 2024
599: Motivation Monday - Improve Grip Strength, Should You Workout If Sick & Heart Rate Importance
➢Message us on IG @ColossusFit "Fat Loss" to apply for coaching (4 spots) ➢ Follow our Instagram- 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 improve grip strength, if you should workout if sick & heart rate importance. (0:00) - Special Offer (0:45) - Intro (1:30) - Question 1- Love your podcast and I have been an avid gym goer for six months now. How can I improve my grip strength? It is the first thing to give out. Often I have more in me but my grip just gives out first. (10:50) - Kyle quote: “Don’t stop when you're tired, stop when you’re done” (12:45) - Josh quote: "What we fear doing most is usually what we most need to do." (15:00) - What has us excited or intrigued: (21:50) - Client shoutout: Jasmine (22:55) - Question 2- Should I workout if I am sick? (27:50) - Question 3- How important is heart rate? Should I be focusing on heart rate zones? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, May 16, 2024
598: The Perfect Workout Structure For Ultimate Results (DO THIS)
Check out our website www.colossusfitness.com to learn more, and fill out the form for coaching! Summary of episode: In today's episode I share with you how to create a perfect workout structure for maximum gains. Listed points: 1- Prepare the mind (motivational video, know your workouts etc) 2- Quick cardio warmup 3- Dynamic stretches/mobility movements (few mins) 4- Compound movements- work up to the working weight 5- Accessory movements 6- Cooldown Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, May 13, 2024
597: Motivation Monday - How to Stay Dedicated To Fitness, Navigate A Busy Gym & Best Part Of Being A Coach
➢DM “Fat Loss” to @colossusfitness to lose 20lbs or more, for good ➢ Our youtube channel- https://www.youtube.com/@ColossusFitness 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 stay dedicated to fitness, navigate a busy gym & best part about being a coach. (0:00) - Intro (0:30) - Question 1- How do you stay dedicated to healthy eating and exercise? - Michelle (9:35) - Josh quote: “People don’t care until they are in pain.” (16:55) - Kyle quote: “The wolf that is on the hill is never as hungry as the wolf that is climbing the hill. And so you gotta get hungry, and stay hungry” (18:15)- What has us excited or intrigued: (23:40) - Where we’re at in our journey? (26:00) - Client shoutout: Tayler (28:45) - Question 2- How would you navigate at the gym when machines are taken? (34:05) - Question 3- What’s your favourite part about being a coach? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, May 09, 2024
596: 7 Top Tips To Achieve A High Level Transformation
In todays episode we give you seven tips to achieve a high level transformation as shared from our clients. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/ 1- Might be odd but on May 11th I will hit 1 year sober after being a alcoholic. This journey that I am on being healthy and putting all my energy on being the best version of myself. Pushing to eat right and lift gives me a bigger purpose than to come home and drink. My life in all aspects have changed. - Marc 2- Not unique but pre-logging my food really helps. Not that I 100% stick to the pre logged food each day, but it gives my day framework and then I know how I can add or adjust. - Ellen 3- Once clothes became too big for me, immediately get new ones and donate the old ones. By doing so, it was a mental thing for me knowing I won’t ever need to wear those big clothes ever again, so there’s no reason to keep them. If I did keep them, then it would be “okay” if I gained weight again because at least I had clothes to wear. (It worked in my brain haha) -Tayler 4- Accountability. When I had to report probably my worst week in the whole process to coach Lauren, I was super embarrassed (like she was my mom 😂 ) and it made me never want to have a week like that again. Been trying to kill it since! - Ruth 5- For me I’ve stayed open minded and not set expectations for my transformation as far as what my physique will look like. I have just watched my progress and just seeing what my body is becoming. (Hope that makes sense) 🤣 - Rachel 6- Having a boss that is supportive of my fitness journey! I used to have a supervisor who knew I preferred working out at 3 AM, so I would show to work early with the intent to leave early, only to get caught up in work keeping me there until late. He gave me the OK to come to work a few hours later than the rest of the team, because he wanted to make sure I still got my AM lift in but then had a few hours at home to decompress/handle life things before showing up for work. - Kaitlynne 7- As someone who has always been very active in sports as well as my former career, and working out for the past 20+ years, but never felt I saw the results that I should have for that amount of exercise, I can 100% say that nutrition is everything. If you’re more focused on your workouts than your nutrition, you will never meet your goals. Getting the guidance on the nutrition aspect has been paramount to my success. The most beneficial nutritional related things for me have been tracking calories, understanding caloric deficit/surplus in relation to my actual maintenance cals, learning about reverse dieting, finding the leanest sources of protein, increasing fibre intake, finding low or 0 calorie substitutes for many food items (especially sauces), keeping unhealthy food out of the house
Mon, May 06, 2024
595: Motivation Monday - Tips to Stay Motivated, How to Approach Rest Days & Gym Courtesy
➢ DM “SUMMER SHRED” last chance! (3 spots opened up) ➢ Learn more about the summer shred- https://summershred.ca/ 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 tips to stay motivated, how to approach rest days & gym courtesy. (0:50) - Josh quote: "You don't stop lifting when you get old, you get old when you stop lifting." (3:20) - Kyle quote: “The more you give, the more you get.” What has us excited or intrigued: (15:35) - Client shoutout: Summer shred action takers Question 1- Is it rude to ask someone how many sets they have left? (22:30) - Question 2- What to do when you feel unmotivated? (25:40) - Question 3- Morning yall! A question I have is what is the optimum time to have a rest day? And do you recommend an active rest day with a long walk, bike ride, etc? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, May 02, 2024
594: Not Making Progress? Break Plateau's Easily With These Tips
DM “CHALLENGE” To @ ColossusFit To join our summer shred challenge 🔥 Summary of episode: In today's episode I am going to show you how to break through plateaus and see the progress you've always dreamed of. Listed points: Your aren’t training hard enough - new meta-analysis on lifters self-selecting loads for their training. The conclusion shows that most lifters tend to be very conservative in their weight selections, which leads to sets with several reps in the tank. This suggest that for strength and hypertrophy purposes, the way most people train is leaving a lot of gains on the table: Your program sucks / switching movements too much, no progression, no volume contorl/ too many useless movements/ horible splits Neglecting quality sleep Hydration . Being chronically dehydrated is also bad for performance and general health. Make sure you’re drinking enough liquids throughout the day. Poor nutrition - either A) Not eating enough protein, hitting macros or just eating garbage / binging with foods that break you down instead of building you up Stress . Chronically high stress levels can have numerous negative health effects, including affecting your performance in the gym and general energy levels. Try to reduce stress if at all possible. Not pushing yourself to your full potential - always be growing, build on your goals etc. You’re not consistent Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, April 29, 2024
593: Motivation Monday- Running & Weight Training (Hybrid Training), How To Get Toned, Learn Your Daily Caloric Intake
➢ Learn more & apply for the challenge- https://summershred.ca/ 🔥 ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/ ➢ Greg Plitt motivation video- https://youtu.be/oPpMSxq4VCA?si=ThOfTrzqLIbFmCD9 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 running & weight training, how to get toned and learn your total calorie intake (0:00) - Summer shred challenge (1:20) - Intro (2:10) - Kyle quote: “Bet on yourself. If you bet on yourself you’ll never lose.” – Greg Plitt (4:30) - Josh quote: Everyone is jealous of what you’ve got, no one is jealous of how you got it.” — Jimmy Carr (8:55) - What has us excited or intrigued (11:15) - Where we’re at in our journey? (13:45) - Client shoutout: Nick White (15:40) - Question 1- I’m training for a 5k and I want to run at a decent pace (I’m not a runner) but I also have strength and aesthetic goals. How can I best manage strength training and running? (21:45) - Question 2- How many calories should I be eating a day/ what is the best way to navigate this? (27:35) - Question 3- How can I get more toned? In particular I want to have less arm fat and really see those tone up. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, April 25, 2024
592: 7 Steps to Increase & Boost Your Metabolism
Check out our website to learn more and apply- www.colossusfitness.com What is metabolism? How fast your body's "engine" runs on average, over time, determines how many calories you burn. If your metabolism is "high" (or fast), you will burn more calories at rest and during activity . A high metabolism means you'll need to take in more calories to maintain your weight. Allow yourself to go through different phases of the journey. Cutting, maintenance, bulking 2- Focus on Building high quality muscle Muscle burns more calories at rest than fat does, so incorporating strength training into your exercise routine can help increase your metabolism. Include exercises like weight lifting, bodyweight exercises, or resistance band workouts. 3- Stay Active Incorporate physical activity into your daily routine by taking the stairs instead of the elevator, walking or biking instead of driving short distances, and finding ways to move throughout the day. 4- Increase Protein intake Protein requires more energy to digest compared to carbs or fat, so including protein-rich foods like lean meats, fish, eggs, dairy, legumes, and nuts in your diet can help boost your metabolism. 5- Stay Hydrated- Drinking enough water is essential for a healthy metabolism. Even mild dehydration can slow down your metabolism, so make sure to drink plenty of water throughout the day. 6- Get Enough Sleep: Lack of sleep can disrupt your metabolism and lead to weight gain. Aim for 7-9 hours of quality sleep per night to support a healthy metabolism. 7- Manage Stress: Chronic stress can lead to hormonal imbalances that can slow down your metabolism. Practice stress-reducing techniques such as meditation, deep breathing exercises, yoga, or spending time in nature. Remember that individual metabolism can vary based on factors like age, genetics, and body composition. It's essential to focus on overall health and well-being rather than solely on boosting metabolism for weight loss. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, April 22, 2024
591: Motivation Monday - Minimalism, Thoughts On Meal Prep Delivery & Healthy Fast Food
➢DM “FAT LOSS” To @ Colossusfit on instagram -https://www.instagram.com/colossusfit/ ➢Get your FREE fast food survival guide- https://colossusfitness.lpages.co/ultimate-fast-food-and-restaurant-survival-guide/ ➢Books mentioned- "Goodbye Things" & "Digital Minimalism" 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 minimalism, thoughts on meal prep delivery & healthy fast food options/tips. (0:00) - Intro (0:45) - Kyle quote: "I want to tell you that the windshield is bigger than the rearview mirror for a reason. What's in front of you is so much more important than what's behind you." -Jelly Roll (3:40) - Josh quote: “Throw out your conceited opinions, for it is impossible for a person to begin to learn what he thinks he already knows.” - Epictetus (6:15) - What has us excited or intrigued: (10:45) - Client shoutout: Kelly (13:55) - Question 1- I remember way back in an earlier episode you guys talked about minimalism. Is that something you still follow and how do you battle hyper consumerism in your lives? (24:30) - Question 2- What are your thoughts on getting meal prep delivery? I don’t have a lot of time and I want to be healthy and lose weight. (29:00) - Question 3- I was wondering any tips you have on navigating eating out and how to approach it. There’s a local burrito place I like visiting but I’m scared it’s ruining my results and not helping me lose weight. Please help Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, April 18, 2024
590: 7 Pro Tips To Make Dieting Easy (TRY THESE)
➢ Website www.colossusfitness.com ➢fast food survival guide- https://colossusfitness.lpages.co/ultimate-fast-food-and-restaurant-survival-guide/ Summary of episode: In today's episode we share seven powerful tips to make dieting easy. Listed points: 1- Do it with others. -Group chat w/ a challenge can help immensely. A support network is huge and makes such a big difference 2- Schedule things out so there’s no unknowns. Josh’s fridge dinner example Use a calender for upcoming events Pre log your food on those tougher days. 3- Plan for social occasions: Anticipate social events or dining out situations and plan ahead by looking at the menu beforehand and choosing healthier options. You can also eat a small, healthy snack before going out to help curb your appetite and prevent overeating. When eating out, chose the healthy option 4- Practice mindful eating Pay close attention to your body's hunger and fullness cues, and eat slowly and without distractions. This can help prevent overeating and promote greater satisfaction with your meals. 5- Focus on nutrient density Instead of solely counting calories, prioritize foods that are rich in nutrients like vitamins, minerals, and fiber. These foods tend to be more filling and satisfying, making it easier to stick to your diet while still meeting your nutritional needs. 6- Stop making excuses Way too many people consistently find excuses to make and simply make too many of them. Just fully lock in and it will be way easier 7- Practice flexible dieting Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, April 15, 2024
589: Motivation Monday - Worst Nutrition Mistakes, Gym Problems And Is Flexibility Important?
➢ DM “Summer Special” to @ Colossusfit to apply for our 1 on 1 custom coaching program ➢ How to Properly B Stance deadlift- https://www.youtube.com/watch?v=SwQtQvcrz-c ➢ Chris Williamson 15 ways to reduce phone addiction- https://www.youtube.com/watch?v=BFsNO_Q8Ilg 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 worst nutrition mistakes, gym problems and if flexibility is important. (0:00) - Summer Special (1:25) - Kyle quote: “To get what you want, you have to deserve what you want” - “What you have at the moment you’ve attracted by the person you’ve become” Josh quote: "Either you run the day or the day runs you." - Jim Rohn (5:15) - What has us excited or intrigued (13:45) - Where we’re at in our journey? (20:05) - Client shoutout: Grecia (24:20) Question 1- Based on current mainstream views around nutrition and training, what is the number 1 aspect that should be unlearned before beginning any sort of lifestyle change? (32:25) - Question 2- Thoughts on flexibility training in addition to strength training? (37:35) - Question 3- Have you heard of b-stance deadlifts? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, April 11, 2024
588: Achieve Your Dream Summer Body With These 6 Steps
DM “Summer Special” to @ ColossusFit on instagram Learn more about coaching: https://colossusfitness.com/ Summary of episode: In today’s episode we are giving six surefire steps to help you achieve your dream summer body. Listed points: 1- Set goals 2- To get leaner you need to be in a deficit 3- Increase activity 4- Set a new identify for yourself 5- Start taking action now and go all in 6- Have things to look forward to and to motivate you Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, April 08, 2024
587: Motivation Monday - Macros VS Meal Plans, Fasted Cardio Benefits & Back Strengthening Exercises
➢DM “Fat Loss” to @colossusfitness to lose 20lbs or more, for good ➢ Our youtube channel- https://www.youtube.com/@ColossusFitness 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 stay dedicated to fitness, navigate a busy gym & best part about being a coach. (0:00) - Intro (0:30) - Question 1- How do you stay dedicated to healthy eating and exercise? - Michelle (9:35) - Josh quote: “People don’t care until they are in pain.” (16:55) - Kyle quote: “The wolf that is on the hill is never as hungry as the wolf that is climbing the hill. And so you gotta get hungry, and stay hungry” (18:15)- What has us excited or intrigued: (23:40) - Where we’re at in our journey? (26:00) - Client shoutout: Tayler (28:45) - Question 2- How would you navigate at the gym when machines are taken? (34:05) - Question 3- What’s your favourite part about being a coach? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, April 04, 2024
586: Heavy Lifts to Business Shifts: Maxx Chewning's Resilient Journey Through Fitness and Entrepreneurship
➢ Follow Maxx on Instagram- @Maxxchewning ➢ Check out Maxx's youtube channel- https://www.youtube.com/@maxxchewning Maxx Chewning is one of the OG’S of youtube and a podcaster. He owns multiple businesses including sour strips & ever forward. He's also a sponsored athlete, deadlift king and so much more. Hope you enjoy this episode. Time Stamps: (0:00:00) - Hernia Surgery and Heavy Lifting (0:04:29) - Managing Multiple Business Ventures and Priorities (0:12:55) - Evolution of Fitness Industry Community (0:25:09) - The Evolution of Fitness and Business (0:34:44) - Transitioning From Powerlifting to Business (0:43:33) - Overcoming Setbacks and Moving Forward (0:48:12) - Fitness Industry Insights With Maxx Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, April 01, 2024
585: Motivation Monday - Reverse Dieting, Prevent Injury While Lifting & Get More Protein In
➢ DM “Reverse Diet” to @ Colossusfit to learn how to eat more food, lose more fat and build more muscle- 4 people ➢Get your FREE form guide sent to you- http://bit.ly/FormCheatSheet 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 (0:00) - Special offer (0:45) - Intro (1:30) - Josh quote: "Today is your day. To start fresh. To eat right. To train hard. To live healthy. To be proud." (3:55) - Kyle quote: "Too skinny. Too fat. Too muscular. Too big. Too small. You're always going to be "too something" to someone. Just be yourself." (5:55) - What we're excited about Just be yourself. (14:00) - Client shoutout: Benjamin Question 1- How to prevent injury while lifting? Question 2- How to reverse diet and is it worth it for me? What’s the difference between this and a bulk? Question 3- How to get more protein in your diet? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, March 28, 2024
584: Why The fitness Industry Has Changed for The Worse & The Better
➢ DM us “fat loss” to apply for coaching and get the results you deserve. -3 spots Sit back, relax and enjoy this fun episode about our journey through fitness and how the industry has changed for the better and the worse over the last 15 or so years. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, March 25, 2024
583: Motivation Monday - Lose Stubborn Belly Fat, Fix Posture & Improve Your Deadlift
➢ DM us on IG “Fat loss” to apply for 1 on 1 coaching. (4 spots) ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en ➢ Message us "free form guide" to IG to get your FREE guide. ➢ Deadlift form video- https://www.youtube.com/watch?v=cHJHvV2EPsY 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 lose the stubborn belly fat, fix posture & improve deadlift strength. (0:00) - Intro (0;45) - Josh quote: “Your only limit is you.” - Kyle Joseph Grondin (5:10) - Kyle quote: “if you can't find 10 minutes in the day to meditate, you probably need 20 minutes.” What has us excited or intrigued: (11:05) - Client shoutout: Kamryn w/ coach Jason (13:55) - Question 1- I’ve noticed myself struggling with posture these days. I’ve even been called out for it from a friend. Any exercises you’d recommend to help fix it? (20:05) - Question 2- Any tips on how to improve my deadlift? (26:40) - Question 3- Got that last little bit of bottom belly fat. How can I get rid of it? It’s hanging on for dear life. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, March 21, 2024
582: 9 Ways to Build Muscle Faster
DM “Coach” to @ ColossusFit on instagram to build muscle faster In today's episode we share nine killer ways to build muscle faster. Listed points: Have a coach Be in a surplus Improve volume / 3x go to 4/ increase workout session Increase intensity (Log weights used, train with someone stronger than you, airplane mode) Eat enough protein Don’t forget the carbs Recover properly No junk volume - full ROM (Partial reps debate) Train major muscle groups and compounds Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, March 18, 2024
581: Motivation Monday - Build Muscle & Lose Fat At The Same Time, Stop Night Snacking & Actually Get 10k Steps
➢Leave a comment what is on the screen at the start of the episode! ➢Apply to get your Polished Physique: https://colossusfitness.com/ ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en 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 build muscle (0:00) - Special offer (2:10) - Kyle quote: “If you aim at nothing, you’ll hit it every time” (4:45) - Josh quote: “The hard work puts you where the good luck can find you.” (6:40) - What has us excited or intrigued (16:42) - Client shoutout: Steve (18:40) - Question 1- I snack at night and lose all my progress, do you have any tips to stop that? (26:13) - Question 2- How to build muscle and lose fat at the same time? (31:00) - Question 3- How can I hit 10k steps in a day? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, March 14, 2024
580: 4 Steps To Avoid Sabotaging Your Progress Over The Weekend
Learn more about our online coaching to get your guaranteed results: https://colossusfitness.com/ Summary of episode: You work hard all week. Do everything right. Great nutrition, bank all your workouts, get good sleep, then the weekend comes and everything to goes belly up. Here are four steps to stop that from happening. Listed points: 1. Change your mindset 2. Get ahead Early 3. Fail to plan - Plan to fail 4. Remember your goals Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, March 11, 2024
579: Motivation Monday - Crunches For A Six Pack, Alcohol & Fitness And Lock In Without Leaving Friends Behind
➢ DM us “SUMMER READY” to our IG @ColossusFit to apply for coaching ➢ Follow us on IG @ColossusFit - https://www.instagram.com/colossusfit/?hl=en I know I know, we’re a bit early here, but summer is just about 100 days away. 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 crunches for a six pack, alcohol & fitness and how to lock in on your journey without pushing friends away. Time Stamps: (0:20) - Josh quote: "Say yes to things that scare you." (1:25) - Kyle quote: “No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” - Socrates (3:13) - What has us excited or intrigued (8:25) - Where we’re at in our journey? (14:45) - Client shoutout: Krista (15:57) - Question 1- Do you need to do crunches and ab exercises to get a six pack? I know you say it’s mostly nutrition so can I theoretically have great abs by just eating healthy and working out without doing specific ab exercises? (22:35) - Question 2- What’s the healthiest cocktail to drink in moderation when trying to lose weight? (29:10) - Question 3- What’s the best way to lock in & focus without pushing away friends/connections with the outside world? - Kaitlyn Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, March 07, 2024
578: 10 Simple Habits To Live A Fitter, Healthier & Happier Life
DM “Healthy” To @Colossusfit Summary of episode: In today's episode we go over ten simple habits to live a fitter, healthier and happier life. Listed points: Drink more water Rule of never missing twice Start your day with a high protein breakfast and have high protein snacks Be on your phone less / limit screentime especially first thing and before bed Be active with friends and family (go on walks, try new sports like pickle ball, hikes) Put effort into your sleep Set goals and track your progress (weighing yourself etc) Have accountability Remove negative habits that can compound and replace them with positive ones (sugary soda, binge drinking, smoking, nightly dessert, huge appetizers) Fill your calendar and have things to look forward to (vacation) Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, March 04, 2024
577: Motivation Monday - Healthy Eating Tips, Skip Cardio For More Muscle & Are Rest Days Important?
➢ DM “CASE STUDY” (7 discounted spots) to our IG @ColossusFitness- free tshirt ➢ Follow us on IG @ColossusFit - https://www.instagram.com/colossusfit/?hl=en 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 healthy eating tips, skipping cardio for more muscle and are rest days important? (0:00) - Special Case Study (1:21) - Kyle quote: "If I had to live my life again, I'd make the same mistakes, only sooner." - Tallulah Bankhead (3:20) - Josh quote: "Everything negative - pressure, challenges - is all an opportunity for me to rise." - Kobe Bryant What has us excited or intrigued (8:00) - Client shoutout: All of you awesome people (10:00) - Question 1- I want to gain as much muscle as possible, should I be skipping cardio entirely? (17:30) - Question 2- Are rest days important? (19:42) - Question 3- How can I eat more healthy? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, February 29, 2024
576: The Secrets To Stay Fit & Healthy With A Demanding Job
DM "Real Results" to us on instagram @Colossusfit Summary of episode: In today's episode we cover how to stay fit with a demanding job. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/ Support the show
Mon, February 26, 2024
575: Motivation Monday - Supplements On A Budget, Overtraining & Best High Protein Snacks
➢ Check out our website to learn more - www.colossusfitness.com ➢ Get our supplement guide FREE- https://colossusfitness.lpages.co/free-supplement-blueprint-final ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en 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 supplements on a budget, overtraining & best high pr...
Thu, February 22, 2024
574: How To Start A Diet Without Failing (Guaranteed)
Visit www.colossusfitness.com to learn more about our guaranteed online coaching service. Summary of episode: While we’ve both successfully undergone many shred phases, we wanted to shed light on some important factors to get success right away, and allow it to compound. Listed points: 1- Actually FULLY commit/Don’t allow any reason for you to push it back. -Half in and half out is one of the worst things you can do. -How you start is incredibly important 2- Start by making changes that aren’...
Mon, February 19, 2024
573: Motivation Monday - Improve Body Shape, Get Motivated & Develop Long Term Discipline
➢ DM “Skinny fat” to our Instagram @Colossusfit ➢ Follow us on Instagram for daily content- https://www.instagram.com/colossusfit/?hl=en 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 improve your body shape, get motivated, and develop long term discipline. (1:00) - Kyle quote: “You dream. You plan. You reach. There will be obstacl...
Thu, February 15, 2024
572: Accelerate Your Fitness Transformation Ft. @wilkinsontraining
➢ Jasons Instagram @ Wilkinsontraining ➢ DM us “transformation” if you're looking to work with us and have coach Jason by your side. Jason is Josh's brother and one of the incredible coaches on our team. He has helped so many amazing people in our program. Some have even lost up to 120lbs which is awesome. In today's episode we have him answer some questions on how to see more results in your fitness journey. Thanks for listening! We genuinely appreciate every single one of you ...
Mon, February 12, 2024
571: Motivation Monday - How to Lose Fat Without Dieting, How To Stay Consistent With Morning Workouts & Colossus Fitness Story
➢ DM us “Lean” to Instagram @ColossusFit ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en 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 lose fat without dieting, how to stay consistent with working workouts & the Colossus Fitness origin story. (0:00)- Special Offer (0:45) - Intro (1:20) - Kyle quote: “In life...
Thu, February 08, 2024
570: Simple Nutrition Tricks & Strategies That Guarantee Results
➢Dm us “Fat Loss” on IG @ColossusFit , 3 more spots opened up. Summary of episode: The goal of this episode is give you higher level nutrition strategies that will actually make a difference on your journey. It’s so easy to focus on meal timing, type of diet etc that won’t actually make much change on your journey, but this should absolutely help. 1- Focus on calories in vs. calories out This one isn’t quite as easy as it sounds, or the other tips but definitely the most important. So many v...
Mon, February 05, 2024
569: Motivation Monday - Accelerate Fat Loss, Training For Your Bodytype & Improve Connection With Your Muscles
➢ DM “Fat Loss” to @Colosssufit to learn how to lose 20+ lbs in 90 days guaranteed ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en 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 accelerate fat loss, training for your body-type and improve connection with your muscles. (0:00) - Intro (0:40) - Kyle quote: “Nobo...
Thu, February 01, 2024
568: Gym Pet Peeves / Proper Gym Etiquette Tips
➢ Check out our website to get the results you deserve www.colossusfitness.com In this episode we work through some of most common pet peeves that many gym-goers share. This is a laid back episode that I’m sure you can all relate to, and maybe even learn from. It really isn’t rocket science, and you’ll notice the biggest underlying theme here is respect and knowing you’re not the only one there. Listed points: Thanks for listening! We genuinely appreciate every single one of you listening. ➢F...
Mon, January 29, 2024
567: Motivation Monday - Grow Lagging Muscle Groups, Can You Grow Muscle While Running & Cables Or Machines?
➢ DM “Glute Gains” to @ ColossusFit on instagram to apply for our custom online fitness coaching program. ➢Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en 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 grow lagging muscle groups, if you can grow muscle while running & whether cables or machines are better. (0:00)...
Thu, January 25, 2024
566: You've Hit Your Fitness Goal, Now What?
Learn more about our coaching program: https://colossusfitness.com/ Summary of episode: This episode is created to give you tips and strategies to continue seeing results after you've achieved your goal. High level discussion points: - Don’t soften up. Set bigger better goals. -Set goals, achieve them, clap for yourself, set bigger goals - there is never a point you’ve made it, the journey is the destination -Use mini challenges and tune ups -Have accountability -Conti...
Mon, January 22, 2024
565: Motivation Monday - How To Actually Lose Weight, Does Workout Order Matter & Hardgainer Tips
➢ DM us on Instagram “case study” @ColossusFit (4 spots) ➢ Follow us on IG- https://www.instagram.com/colossusfit/?hl=en ➢ Video hack for hard gainers- https://www.youtube.com/watch?v=5sZ4LWhpbO4&list=PL8OM5ZzYjzbBmsisqNwd_6LtqJTGGP9jn&index=3 ➢ Budget friendly bulking foods- https://www.youtube.com/watch?v=ZMZrcPU8Acw&list=PL8OM5ZzYjzbBmsisqNwd_6LtqJTGGP9jn&index=4 Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about...
Thu, January 18, 2024
564: 7 Tips To Stay On Track While on Vacation
DM "Help" To lose fat and gain muscle and see faster results than ever before with our 1/1 online fitness coaching Summary of episode: In today's episode we give you seven tips to stay on track while on vacation. It’s no doubt that it’s hard staying on track while travelling, on vacation, etc. In this case we’re specifically referencing things we did to stay on track and succeed while travelling for a few days, having friends up at our air b and b, etc. Obviously these tips aren’t...
Mon, January 15, 2024
563: Motivation Monday - How to Build Muscle & Lose Fat, Overcoming Gym Anxiety & Avoid Diet Burnout
➢ DM us “BODY RECOMP” to lose fat and build muscle at the same time. Spots are limited. ➢ Follow us on IG- https://www.instagram.com/colossusfit/?hl=en ➢ Body recomp full episode- https://open.spotify.com/episode/2fkmXxtC6YTw5EGmbb4bW1?si=Fq3R1sGsTc-HjDI_jYFJKw 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 build muscle & lose fat, o...
Thu, January 11, 2024
562: Biggest Gym Mistakes- The Real Reason You’re Not Seeing Results In The Gym
DM us “real results” to apply for coaching Summary of episode: In today's episode we go over the biggest gym mistakes you're probably making and how to avoid them so you can make more progress in the gym. Listed points: 1- Too short or too long rest periods 2- Not doing enough of the harder movements - dead’s, squats etc. Just doing curls and quad extensions and chest work 3- Complicating your workouts for no good reason. Supersetting random stuff too much, not allowing for proper overl...
Mon, January 08, 2024
561: Motivation Monday - How to Get a Flat Belly, Do Fat Burners Work & How to Get Family Into Fitness
➢ DM us “Tight Tummy” (4 people) if you want to have your life changed this year and the confidence you deserve. ➢Follow us on IG- https://www.instagram.com/colossusfit/?hl=en ➢ Get our supplement guide FREE- https://colossusfitness.lpages.co/free-supplement-blueprint-final 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 get a flat belly,...
Thu, January 04, 2024
560: The Best Type Of Diet To Get You Results in 2024
KEY WORD: DM “New Year” to learn more Summary of episode: It’s that time of year where people will be searching for the best diet to follow, and very likely begin doing things that won’t last more than a few days, or a few weeks. There are so many ways to get you to your end goal, and no single right way. Instead of telling you what to eat or what diet to follow, we wanted to share some points for you to think about. Here’s what to stay away from: Cutting out all fun foodsExtreme calorie rest...
Mon, January 01, 2024
561: Motivation Monday - Quick Healthy Eating Tips, Be More Active During Your Day & Reduce Stress / Improve Mental Well Being
➢ DM “NEW YEAR” Last change to join today’s challenge ($5000 in prizes) ➢ Follow us on IG- https://www.instagram.com/colossusfit/?hl=en 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 quick healthy eating tips, how to be more active during the day and improve mental health. (0:00) - Intro (1:05) - Josh quote: “It’s our responsibility to show up ...
Thu, December 28, 2023
558: Top Lessons From Reading 52 Books This Year
DM "Challenge" to @colossusfit 3 discounted spots available Summary of episode: In today’s episode I cover my top lessons I’ve learned from reading 52 books this year. Kyle provides additional feedback and insight to each lesson. I wanted this episode to be powerful, so although I could have included one lesson from each book. I broke it down to be memorable and effective. If you want a part two, please let us know. Listed points: 1.Reading is powerful 2. Being present 3. Don’t be afr...
Mon, December 25, 2023
557: Motivation Monday - Best Type of Cardio & How to Succeed This Year With Your goals
➢ DM us “Christmas” to @ ColossusFit on instagram for a special deal on premium online fitness coaching where we guarantee that you will achieve your dream transformation. ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en 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 type of cardio, how to succeed with your goals ...
Thu, December 21, 2023
556: 10 Lifestyle Changes to Make You Fitter, Healthier & Happier in 2024
Feedback form - https://form.jotform.com/233385133365254 KEY WORD: “NEW YEAR CHALLENGE” Summary of episode: In today's episode we give you 10 challenges you can add to your life to become a fitter, healthier and happier version of yourself in 2024. Around this time of year we actually do this and it’s been great. 1- Drop one vice/thing holding you back. 2- Evaluate your circle. 4 quarters is better than 100 pennies. 3- Encourage more feedback from others. 4- Allocate more time to be crea...
Mon, December 18, 2023
555: Motivation Monday - Ai Workout Apps, Easiest Way To Improve Form & Kyle's Secrets To Success
➢ Get your free form guide - http://bit.ly/FormCheatSheet ➢ Subscribe to our podcast channel- https://www.youtube.com/@fithealthyhappy/videos ➢ Apply for coaching to our IG @ColossusFit w/ the keyword "Challenge" 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 AI workout apps, easiest way to improve form, Kyle's secrets to success and so much mo...
Thu, December 14, 2023
554: How To Manage Hunger For Fat Loss
KEY WORD: 'Challenge” (last chance) Summary of episode: This podcast is inspired from someone that recently messaged us saying their hunger was out of control. No matter what they did. Here are a few tips that can help you with this. 1- Eat Mindfully Pay attention to what and how much you're eating. Avoid distractions like watching TV or using your phone while eating. Chew your food slowly and savor each bite.2- EAT BETTER FOOD!!! Prioritize protein, eat enough fibre & drink lots of wat...
Mon, December 11, 2023
553: Motivation Monday - The Truth About New Year Resolutions, Push Through a Plateau & Guilt Free Foods
➢DM “Challenge” to our IG @ColossusFit (5 spots available) ➢ Follow us on IG- https://www.instagram.com/colossusfit/?hl=en ➢Subscribe to our youtube- https://www.youtube.com/watch?v=1whj3gmz7vU 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 new years resolutions, pushing through a plateau and so much more. (0:00) - Intro (0:40) - T-shirt give...
Thu, December 07, 2023
552: Secrets To Getting Super Fit For 2024
DM “challenge” to @Colossusfit to join our new year challenge with over $5000 in prizes Summary of episode: In today's episode we go over the secrets to getting super fit in 2024. Listed points: 1- Start executing on your goals now & have BIG goals 2- Create a circle that is also fit, healthy & happy 3- Have a coach 4- Choose fitness when stressed, need to 'escape' or go through tough times 5- Plan ahead- gym membership, meal prep service, thursday night volleyball? 6- Be willin...
Mon, December 04, 2023
551: Motivation Monday - Should You Take Creatine, Bounce Back From A Bad Day/Week & How To Get Stronger
➢ DM “Challenge” to @ Colossusfit if you want to remove 10lbs of fat and replace it with 10lbs of new muscle with our new years challenge. ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en ➢ Watch this episode on Youtube- https://www.youtube.com/watch?v=anVtsU9hagU 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 shoul...
Thu, November 30, 2023
550: 7 New Habits To Level Up Your Fitness, Health & Happiness (DO THESE)
KEY WORD: Dm “next level” to my instagram @ColossusFit Summary of episode: In today's episode we give you seven new habits to become unstoppable in life. This episode we created from a personal list I made recently on things I need to improve on to become unstoppable. Especially as the season changes, it’s important to stay dialed in with routine; and smaller things that could drag you down. This episode is about full transparency and reflection. How can we become better? Listed points...
Mon, November 27, 2023
549: Motivation Monday - How Quick You Should Start to See Progress & Tips to Work Through An Injury
➢ DM us “CYBER MONDAY” to IG @Colossusfit (opened up 5 more spots) ➢ Follow us on IG- https://www.instagram.com/colossusfit/?hl=en 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 quick you should start to see progress, tips to work through an injury and so much more. (0:00) - Cyber Monday offer (0:45) - Intro (6:00) - Josh quote: “Health is...
Thu, November 23, 2023
548: 8 Foods That Help You Lose Fat FOR GOOD
DM “Black Friday” To @ ColossusFit for an incredible discount on online coaching In today's episode we go over eight foods that help you lose fat for good! *Remember, eating specific foods are not going to be the reason you lose fat, but they are going to help you make that process easier. When it comes to fat loss, it's important to focus on a balanced and nutritious diet rather than individual "fat-burning" foods. Here are some foods known to support weight loss: Listed points: 1 - Ve...
Mon, November 20, 2023
547: Motivation Monday - Thanksgiving Tips, Stop Muscle Soreness & How Many Calories To Eat You Need To Eat
➢ DM “Beach Body “ To @ ColossusFit to level up with my fully customized one on one online coaching 🔥 (3 spots) ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en ➢ Past Thanksgiving episode- https://open.spotify.com/episode/0DUKdIEW2EqqM1CFudyWQ2?si=99815b05e4be49c3 ➢ Seperation Season podcast- https://open.spotify.com/episode/5rb3ie0b6acf8scVHqNlAc?si=d67d7771b87d4d7c ➢ Tony Robbins motivation video- https://www.youtube.com/watch?v=_fLl9aMkdqA Welcome to Motivation Monda...
Thu, November 16, 2023
546: 8 Fitness Excuses & Tips to Overcome Them For Real Results
DM “RESULTS“ to @ColossusFit to start your 1/1 coaching journey to achieve your guaranteed transformation! In today's episode we go over 8 common fitness excuses and how to avoid them. Listed points: “You can have results, or excuses, not both.” “Excuses only sound best to those making them.” When you spend time looking for excuses, it’s SO easy to find them. It’s hard to hear, but no one really cares about excuses. Yes, there will always be factors and reasons, but that’s complet...
Mon, November 13, 2023
545: Motivation Monday - How To Tell the Difference Between Muscle & Fat, Tips to Shrink Your Waist
➢We're looking for 5 women who want a tight, toned tummy WITHOUT Restrictive diets that suck the joy out of life… Guaranteed! DM us “Ready” DM “Ready” To @ ColossusFit on Instagram if you want a tight, toned tummy WITHOUT Restrictive diets that suck the joy out of life… Guaranteed! ➢ Youtube video of this podcast- https://youtu.be/Ec0l441GncI ➢ How to properly cable oblique twist- https://www.youtube.com/watch?v=7eCm3WQgzmI&t=257s ➢ How to landmine oblique twist- https://www.y...
Thu, November 09, 2023
544: How I Stay Motivated During The Winter
DM “Winter” to @ Colossusfit to build your summer body this winter. Summary of episode: In today’s episode we go over the tips I use to stay motivated during the winter. Listed points: Embrace the changeTransition time don’t lose good habits Create a routineEstablish meditation routineMorning walksLess sun, supplement with vitamin DDon’t sleep in/ stay upSet big goals - achieve them with a coachAvoid food traps Surround yourself with motivationDress for the weather and embrace...
Mon, November 06, 2023
543: Motivation Monday - Avoid Gym & Nutrition Burnout & How To Stay Fit With A Baby
➢ Looking for 5 motivated people ready to get jacked and lean. DM “fat loss” to our IG @ColossusFit ➢ Follow us on IG- https://www.instagram.com/colossusfit/?hl=en ➢Fit dad youtube video- https://www.youtube.com/watch?v=syWlGDhAobc&t=176s 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 avoid burnout in the gym and with nutrition, and ...
Thu, November 02, 2023
542: Debunking 7 Fitness & Nutrition Myths (How To Fix Them)
Check out our website to learn more www.colossusfitness.com In today's episode we debunk seven fitness and nutrition myths you may very well believe. Listed points: 1- Women/men should be training entirely different Putting this one first cause it’s quite interesting.So many think women should be doing higher reps, minimal upper body etcThe main differences won’t be the exercises, but the overall frequency. Ex- some women 3 leg days, less chest volume, etcSome men more chest work, 1-2 l...
Mon, October 30, 2023
541: Motivation Monday - Nutrition Basics, How Athletes Should Train & What Is A Deload?
➢ DM “Athlete” to @Colossusfit to start your transformation ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en 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 nutrition basics, how athletes should train and what a deload is. (0:00) - Intro (1:18) - Josh quote: Everyone is an athlete. If you have a body, you are an athlete. (2...
Thu, October 26, 2023
540: 6 Tricks To Accelerate Your Fitness Transformation (DO THIS)
➢ Dm “Transformation” to our IG @ColossusFit - Opened up 3 more spots from this past Monday episode ➢ Follow us on Instagram- Instagram (@colossusfit) After being a coach for 8 years now, and helping 3,500+ achieve their dream physique, there’s a lot to consider. So often people will tell you that you need to take a new supplement, or try a new diet to succeed, and that’s not true at all. What’s the difference between someone that sees small changes vs. those that see big changes. List...
Mon, October 23, 2023
539: Motivation Monday - Is Nutrition or Training More Important, How to Stay on Track on the Weekend & Benefits of HIIT Workouts?
➢ DM “transformation” to @ColossusFit for a long lasting, true transformation (3 spots for this week) ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en 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 nutrition or training is more important, how to stay on track over the weekend & so much more. (0:00) - Intro (0:50) - ...
Thu, October 19, 2023
538: The Worst Muscle Building Mistakes Beginners Make
Apply to be coached personally by me: https://colossusfitness.com/ In today's episode we go over the worst muscle building mistakes that beginner make and how to avoid them. Listed points: Work it takes to gain muscle - it’s hardDon’t make your own programUnderstand nutrition -Not having a programHaving support and accountabilityBeing scared to ask advice/ workout with people further along than youNeglecting Compound Exercises. Lack of ConsistencyThanks for listening! We genuine...
Mon, October 16, 2023
537: Motivation Monday - Improve Grip Strength, Fix Muscle Imbalances & Squat Deeper?
➢DM “Real results” for coaching to IG @ColossusFit ➢ Follow us on IG - https://www.instagram.com/colossusfit/?hl=en ➢Last youtube video- https://www.youtube.com/watch?v=fows0HSkgZU ➢Squat form video- https://www.youtube.com/watch?v=sbBxvzHwzFU ➢Hip mobility video- https://www.youtube.com/watch?v=GT_rJu2sjO8&t=221s 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 ...
Thu, October 12, 2023
536: 7 Tips to Naturally Increase Energy Levels (DO THESE NOW)
➢ DM us “Energy” to @colossusfit and we’ll help you feel your absolute best day to day, while losing body fat & gaining muscle. Summary of episode: In this episode we go over different ways to naturally increase energy levels. Especially with the change in season, these tips can help. We get so many messages from people who have a lack of energy and we want to help change that. Listed points: 1- Aim to do more of what inspires you “You often feel tired, not because you’ve done too much, ...
Mon, October 09, 2023
535: Motivation Monday - How To Measure Progress, Get A Fitness Sponsor & Our Biggest Gym Pet Peeves
➢DM “Fat Loss” to @ Colossusfit to apply for 1 on 1 coaching ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en ➢Watch this episode youtube- https://www.youtube.com/watch?v=8_vUjU2bGy0&t=316s 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 measure progress, get a fitness sponsor & our biggest fitness pet ...
Thu, October 05, 2023
534: How To Keep A Young & Fit Body Forever - Avoid Injury & Decay
DM "INJURY FREE" To @Colossusfit on Instagram for a special deal to start your online coaching journey. ➢Our form playlist on youtube- How to PROPERLY Standing Calf Raise | Tips & Common Mistakes Summary of episode: In today's episode we go over how you can keep a young and fit body forever and avoid injury and decay. This is a must listen to episode. Quote: "the old that is strong does not wither, deep roots are not reached by the frost.” Danger areas: -Knees -Shoulders -Bac...
Mon, October 02, 2023
533: Motivation Monday - Tips to Grow Your Glutes, How To Pick A Fitness Goal & Deal with Negative Comments
➢ Dm us "Glute Gains" to our IG @ColossusFit (3 spots available) ➢Dog mentality video: https://www.youtube.com/watch?v=aD2OwQE_BG8 ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en 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 tips to grow your glutes, how to pick a fitness goal and deal with negative comments. (0:00) - In...
Wed, September 27, 2023
532: 10 Mindset Changes For A Better Life (Become Limitless)
DM “LIMITLESS” To @ Colossusfit to work 1/1 with me to create your dream transformation and reach your new potential. Summary of episode: In today’s episode we give you ten of the greatest mindset changes and tips from some of the worlds best entrepreneurs on how to become limitless in life. Listed points: “You know what to do, go do it.”Train so hard, people think you’re insane - become crazyYou have to re-invent yourself - Reinvent yourself every single day - live your future truthBe where ...
Mon, September 25, 2023
531: Motivation Monday - Stop Obsessing Over Counting Calories, Get Your Morning Workout In & Saving Calories For Weekends?
➢ DM “ Right Now “ To @ Colossusfit On Instagram to become the next success story of our coaching.” ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en 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 obsessing over counting calories, get your morning workout in & saving calories for the weekend. (0:00) - Intro ...
Thu, September 21, 2023
530: The Best Diet For Fat Loss & Muscle Gain
DM “Fat loss” to @ Colossusfit on instagram to start your 1/1 coaching journey! Summary of episode: In this episode we cover the overall best diet for long term fat loss. Remember, there is no one way to get to your goal, but there certainly are ways that will get you there more sustainably. *The best diet is the one you can consistently follow. Harder and less sustainable- Keto, juicing, meal plan, etc Bit easier & better- Intermittent Fasting, Mediterranean Best- Flexible dieting ...
Mon, September 18, 2023
529: Motivation Monday - Why You Aren't Seeing Results In The Gym, Full Body Workouts And Track Meat Raw Or Cooked?
➢ DM “FAT LOSS” To lose fat and gain muscle with Josh/Kyle’s 1/1 coaching. ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en 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 aren't seeing results in the gym, full body workouts and if you should track your food raw or cooked. (0:00) - Intro (0:27) - Josh quote: “This ...
Thu, September 14, 2023
528: How Much Protein Should You Eat And Why? (Simply Explained)
DM keyword “COACH” to @ colossusfit to apply for our guaranteed results online fitness coaching Summary of episode: In today’s episode we are going to go over how much protein you should be eating to achieve optimal gains. Why you should be eating protein. Then also we will cover how much protein you can eat per meal. Listed points: What is protein and what does it do? “Protein is an important part of a healthy diet. Proteins are made up of chemical 'building blocks' called amino acids. Your ...
Mon, September 11, 2023
527: Motivation Monday - Lean Bulks, What Are Mini Cuts, Deal With Cravings During PMS
➢ DM “Body Recomp” To @ Colossusfit and we'll help you out 1 on 1 ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en 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 a lean bulk, what mini cuts are and how to deal with cravings during PMS. (0:00) - Intro (1:15) - Kyle quote: “Complexity is the enemy of execution. Ai...
Thu, September 07, 2023
526: 8 Essential Habits To Become Ultra Fit (DO THESE)
DM “Level Up” to @colossusfit if you’re tired of having an average body. In today’s episode we give you the eight essential habits you need to become ultra fit. Listed points: Look at your entire journey (Stool) *You will not be ultra fit if you neglect this. Average efforts = average resultsWorkout routine & keep track of it. lot to consider, majority of people don't have a plan to follow. always end up doing less. us rep count, strong, notes, etc.Nutrition protocolGameplan and developi...
Mon, September 04, 2023
525: Motivation Monday- How to Navigate Social Events, Does Soreness Equal A Good Workout & Should You Use Pre Workout?
➢ DM us “September Shred” to @colossusfit and we’ll take care of you if you want to get in the best shape of your life (3 spots) ➢Fix Your Form Pocket Book: http://bit.ly/FormCheatSheet ➢ Follow us on IG- https://www.instagram.com/colossusfit/?hl=en 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 navigate social events, if soreness equals...
Thu, August 31, 2023
524: 7 Important Nutrition Habits to Make you Fitter, Healthier & Happier
➢ DM “coach” to have your own 1 on 1 fitness coach ➢ Follow our Instagram for daily content- https://www.instagram.com/colossusfit/?hl=en Summary of episode: These are some important ways to help you get leaner, become healthier and so much more. You always hear people say eat less, eat healthier, etc but this goes a level deeper. Hope it helps you out! Stay until the end because that’s when the most important tip takes place! Listed points: 1- Simply look at and read labels The amount that y...
Mon, August 28, 2023
523: Motivation Monday - Best Foods For Muscle Gain, Non Scale Victories & Mental Health In Fitness
➢ DM us “fat loss” to our IG @ColossusFit and we’ll take care of you ➢Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en ➢Top Bulking Foods for Muscle Gain (Shown in Grocery Store)- https://www.youtube.com/watch?v=ZMZrcPU8Acw&list=PL8OM5ZzYjzbBmsisqNwd_6LtqJTGGP9jn&index=4 ➢ Best Bodybuilding Foods For EXTREME Muscle Gain- https://www.youtube.com/watch?v=AL4Hg5W_vJM&list=PL8OM5ZzYjzbBmsisqNwd_6LtqJTGGP9jn&index=8 Welcome to Motivation Monday, where every Mond...
Thu, August 24, 2023
522: 8 Easy Steps to Improve Confidence (Gym & Life)
Check out our website- www.colossusfitness.com In today's episode we go over 8 easy steps to improve your confidence in the gym and in life. 1- Self-awareness Understand your strengths, weaknesses, and areas where you lack confidence. Reflect on past successes and challenges to identify patterns that affect your self-esteem.2- Positive self-talk Challenge negative thoughts and replace them with positive affirmations. Focus on your accomplishments and remind yourself of your abilities.3-...
Mon, August 21, 2023
521: Motivation Monday - Lose Fat & Gain Muscle, How To Body Recomp & Stay Active In Fall
➢ DM “Body Recomp” to @ ColossusFit to start your body recomp to lose fat and gain muscle at the same time. ➢ Follow us on IG- https://www.instagram.com/colossusfit/?hl=en ➢ Macro hack playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbBmsisqNwd_6LtqJTGGP9jn ➢ Full body recomp episode- https://open.spotify.com/episode/6l4GQ0q367NAibvrwJUMUm?si=93c0e8e17d0840a9 Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitnes...
Thu, August 17, 2023
520: 8 Tricks To Get Stronger Faster
DM “Strong” to @colosssufit to work with us 1/1 get stronger and leaner with our coaching. In today's episode we give you eight killer tricks to get stronger faster. Tips: 1) Form first 2) Increase volume of the movement 3) Focus on the movement not the muscle 4) Mental cue 5) Understand how strength works all together 6) Have symmetry (Do unilateral training) 7) Improve grip 8) Follow great programming Thanks for listening! We genuinely appreciate every single one of you l...
Mon, August 14, 2023
519: Motivation Monday - Benefits of Diet Breaks, Thoughts on Skipping Breakfast & How to Improve Your Environment
➢ DM “tight tummy” to our ig @colossusfit and we'll take care of you ➢ Follow us on Instagram- 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 benefits of diet breaks, thoughts on skipping breakfast and how to improve your environment. ( 0:00 ) - Intro ( 1:15 ) - Josh quote: “The only way to become more successful than most people is to be willing to do something most people aren’t willing to do.” — Mark Manson ( 4:45 ) - Kyle quote: “Easy to spot a yellow car when you are always thinking of a yellow car. Easy to spot opportunity when you are always thinking of opportunity. Easy to spot reasons to be mad when you are always thinking of being mad. You become what you constantly think about. Watch yourself.” ( 7:50 ) - What has us excited or intrigued: ( 18:10 ) - Client shoutout: Sarah G ( 21:30 ) - Question 1- Are there downsides to skipping breakfast? I find I’m not too hungry in the morning. ( 24:40 ) - Question 2- I’ve heard people talk about diet breaks, when are they useful and who should use them? ( 31:15 ) - Question 3- I’m in a growth mindset, and at work it’s a challenge with the environment that’s been created. People around me don’t have that mindset. How do you thrive to have a growth mindset with negativity around you? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: <a href="https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbjNZS0xCTzctZDlxVHl6aHN3UDVMWDRPektod3xBQ3Jtc0tueXJ2OGhYQk03V0JFQTJZSkxncU1tYjZyaWpQZmFHVGoteFVlcWdpNDlDenFlUHZsaENiSG5pWW
Thu, August 10, 2023
518: 6 Simple Tips To Get Back On Track After A Break Or Going Away
DM “REAL RESULTS” to @Colossusfit on Instagram, if you want exactly that, real results. In today's episode we give you six simple tips to help you get back on track after falling off of your fitness or health habits. Wether it be an injury, vacation or just busy period of life, these tips will help you get back into rhythm. Listed points: 1- Focus on just one. You’re one workout, walk, healthy meal etc away from being back on track 2- Don’t go down to 0% *If you operate at 90%, you may go down to 65-70%, which means it’ll be easy for you to build habits back up Constantly taking big breaks makes it insanely hard to get back to it, when you drop down to 0% of your potential. 3- Ease in, but don’t overthink Too often people think they need this whole new approach, new strategy, etc but as Nike says… JUST DO IT! 4- Stop waiting for a certain date. It never works 'I’ll start on monday” “I’ll begin January 1st” “I’ll wait until my kid goess back to school” 5- Avoid focusing on the past & focus on what’s in front of you. BE PRESENT! 6- Have accountability. No one will notice you miss a workout or don’t eat well if you don’t make it known. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, August 07, 2023
517: Motivation Monday - Boost Your Metabolism, How To Be More Active & How To Avoid Cravings
➢ DM us “Shredded” to our IG @ColossusFit to apply for coaching (3 spots) ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en ➢ Follow us on Threads- https://www.threads.net/@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 boost your metabolism, top tips to be active during the day and avoid cravings. (0:00) - Intro (0:43) - Kyle quote: “ Exercise not only changes your body , it changes your mind , your attitude , and your mood." (3:00) - Josh quote: “ I promise you there is someone who’s had it worse and has done it better.” — Alex Hormozi (6:15) - What has us excited or intrigued (14:25) - Client shoutout: Rick T (18:30) - Question 1- How can you boost your metabolism? (22:00) - Question 2- What are your top tips for me to be more active during the day? I feel like I sit too much. (27:15) - Question 3- How can I avoid cravings? Thanks for listening! We genuinely appreciate every single one of you listening.
Thu, August 03, 2023
516: 20 Healthiest Meals & Snacks To Eat In A Pinch
Free fast food food guide: Ultimate Fast Food and Restaurant Survival Guide In today's episode we give you some of our favorite healthy meals and snacks to eat for a fitter, healthier and happier life. Listed points: Greek yogurt: It's low in fat and carbs, and high in protein. You can enjoy it plain or add berries, nuts, or a drizzle of honey for extra flavor. Protein bars: Look for bars that have a good balance of protein, fiber, and minimal added sugars. Check the nutrition labels to find options that suit your specific macro needs. Jerky: Beef, turkey, or bison jerky is a great portable protein snack. Protein powder Meal prep of any kind Cottage cheese: It's relatively low in calories, with a high protein content. You can have it plain or add fruits, nuts, or a drizzle of honey. Protein shakes or smoothies: Blend your choice of protein powder with water or a milk alternative, ice, and fruits/veggies for a quick protein-packed snack on-the-go. Protein alternatives (Quest products etc) Grilled chicken options on the go Salads - Chicken breast Any lean meat with vegetables Nuts - Brazilian nuts, almonds etc Burrito bowls with chicken (Avoid sauces) - greek bowl Chicken shawarma Egg whites Sushi rolls with brown rice and lots of veggies: A light, nutritious, and flavorful choice. Fresh fruit: Apple slices, banana, or berries are quick and nutritious. Baby carrots or sliced bell peppers with hummus: Provides a satisfying crunch and plenty of nutrients. Water and water alternatives Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, July 31, 2023
515: Motivation Monday - Does Lifting Make You Too Bulky, How to Increase Calories After Dieting & New Macro Hacks
➢ DM us “Test Group“ to IG @colossusfitness apply for coaching (5 spots) for anyone looking up lose up to 20lbs of fat, and build up to 10lbs of lean muscle. ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en ➢ Follow us on Threads- https://www.threads.net/@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 if lifting weights makes you too bulky, how to increase calories after a diet and thoughts on macro hacks. (0:00)- Intro (1:00) - Josh quote: "There's 3 types of people in life. People who make it happen, people who watch it happen. And people who don't even know what's going on." (4:20) - Kyle quote: "I don't care how 'fit' or 'out of shape' you are... no one is better than anyone at the gym." (7:20) - What has us excited or intrigued (14:00) - Client shoutout: Tayler (16:40) - Question 1- Always been a cardio bunny. I want to lose fat and build muscle, but I’m scared of getting too bulky. Any tips to put my mind at ease and start lifting more? I feel like it’s in my head. (20:30) - Question 2- How to eat freely without fearing fat gain after a long dieting phase? (24:15) - Question 3- What are your thoughts on macro hacks? Are they too good to be true and are they worth your time? I find they are like new supplements. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, July 27, 2023
514: How to Glow Up Mentally (Mental Health Checklist)
DM key word “Glow up” to @colossusfit to start your glow up In today's episode we are going to give you our top tips to be in a fit, healthy and happy space mentally and physically. Listed points: 1- Prioritize your well being & yourself first 2- Exercise daily 3- Detoxify your social media 4- Go to bed early 5- Eat whole foods & drink more water 6- Express gratitude 7- Spend time in nature 8- Declutter your space 9- Read insightful books 10- Spend time alone thinking/breathing Bonus- Have accountability Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, July 24, 2023
513: Motivation Monday - How Many Sets & Reps Per Exercise, Lifting Belt Must Knows & What Does "Online Coaching" Consist Of?
➢ DM “Coach” to @ ColossusFit have your first ever 1/1 fitness coach to get 5x faster results ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en ➢ Follow us on Threads- https://www.threads.net/@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 many sets and reps per exercise, lifting belt must knows and what online coaching consists of. (0:00) - Special Offer (1:30) - Kyle quote: “It doesn’t matter who says you can’t, as long as you’re not one of them.” (3:50) - Josh quote: "If you neglect to program yourself, life will program you. You must consciously and determinedly make a concentrated effort. You must wholeheartedly commit yourself.” (9:00) - What has us excited or intrigued (15:35) - Client shoutout: Jeff Kimmel w/ Coach A (17:10) - Question 1- I am building out a routine and I am sure how many sets and reps I should do per exercise. I hear such mixed things and I don’t know when I should be doing 5 reps or when I should be doing 15? Please help! (23:30) - Question 2- How does your online coaching work? What should I expect if I set up? Is it custom? (29:35) - Question 3- When should I use a weightlifting belt? 2x bodyweight? & What does it do? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, July 20, 2023
512: Habits Of Super Fit & Healthy People (Travel Edition)
Check out our website here- www.colossusfitness.com Summary of episode: With it being summer, hanging with different groups of people, trips etc we learn a lot about others habits and have come up with a lot of the top things fit people do consistently. Most unhealthier people often do the exact opposite. 1- Say no quite often 2- Stick to routine as much as possible 3- Avoid having the screw it mentality 4- Think ahead for food 5- Go out of the way for a better option 6- Be aware you can still have a great time 7- Find ways to get more movement in. 15 min walk vs. 5 min Uber Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, July 17, 2023
511: Motivation Monday- Our Current Supplement Stack, Tips to Get Rid of the Dad Bod & How Much Protein Can Your Body Absorb
➢ DM “Dad Bod” to apply for coaching @ColossusFit ➢ Follow us on IG- https://www.instagram.com/colossusfit/?hl=en ➢ Follow us on threads- https://www.threads.net/@colossusfit -50$ gift card for someone that comments on our Monday episode thread. 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 tips to get rid of the dad bod, how much protein your body can absorb at a meal, and our current supplement stack. Time Stamps: (0:00) - Intro (2:35) - Josh quote: “Think big. Dream big. But start small.” (5:45) - Kyle quote: Too skinny. Too fat. Too muscular. Too big. Too small. You're always going to be "Too something" to someone. Just be yourself. (6:45) - What has us excited or intrigued "Life's six rules for success: 1. Trust yourself. 2. Break some rules. 3. Don't be afraid to fail. 4. Ignore the naysayers 5. Work hard. 6. Give something back" - Arnold (13:20) - Client shoutout: George (15:45) - Question 1- Any tips to get rid of the “dad bod” look? I don't even have a kid and have a look of the typical dad bod. I find it could be because I tend to drink a lot, and i've tried to cut that out now but I noticed my muscle to fat distribution is bad and I'm sick of it. Please help. (21:10) - Question 2- I’ve heard a lot about only being able to absorb a certain amount of protein in a meal, like 30g or so. Is that true or false? (24:45) - Question 3- I’ve been listening for 2 months now, thanks for all that you do! I was wondering what your current supplement stack is? I haven’t heard you talk much about them. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, July 13, 2023
510: 7 Reasons You Aren't Losing Weight Or Seeing Results
DM us “real results” to our IG @ColossusFit In today's episode we give you seven reasons you aren't losing weight or seeing the results you deserve in your fitness journey. Listed points: 1- You’re making it harder than it needs to be and over complicating it 2- You aren't in a deficit. Weekend warriors 3- Missing puzzle pieces. (stool) Focusing on nutrition but not strength training. Sleeping well, but not dialing in training, etc. 4- You don’t actually want it (Fence sitter) 5- You don’t have a SMART goal Specific, Measurable, Achievable, Relevant, and Time-Bound . 6- Doing the bare minimum and not actually reflecting on what you need to do to succeed. 7- Lack of accountability. No-one to call you out on nonsense Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, July 10, 2023
509: Motivation Monday - Ideal Body Fat Range, How To Bounce Back from a Bad Day & Best Time to Weigh-in
➢ DM us “Fat loss” to our Instagram @ColossusFit ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en 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 most ideal body fat range for men and women, how to bounce back from a bad day and how often to weigh-in. (0:00) - Intro (0:28) - Kyle quote: “Ships don't sink because of the water around them; ships sink because of the water that gets in them. Don't let what's happening around you get inside you and weigh you down” (2:10)- Josh quote: “I was born this way.” “I never learned anything different.” “My parents set a terrible example.” “Everyone does it.”What are these? Excuses that people use to justify staying as they are instead of striving to become better. - Ryan Holiday (6:20) - What has us excited or intrigued (11:25) - Client shoutout: Patricia (13:30) Question 1- This is a 3 part question. I saw your IG story the other day about you doing the dexa scan. A) What’s the most ideal bodyfat range for men and women? B) What other ways can I check bodyfat without getting a dexa scan? C) I’m curious, what did the results say? (27:10) Question 2- How do you bounce back from a bad day? (30:45) Question 3- I’m new to fitness, how much should I weighin? I heard once a week from someone who’s doing weight watchers. Thanks for listening! We genuinely appreciate every single one of you listening.
Thu, July 06, 2023
508: BODY RECOMP: How To Build Muscle & Lose Fat At The Same Time (Complete Guide)
DM “Body Recomp” to @colossusfit on instagram if you’re looking to build your dream body by losing unwanted fat while putting on new strong muscle. Summary of episode: In today’s episode we are going to cover the process you need to follow to build muscle and lose fat at the same time. Tips: Getting started Have a gameplan - what are you looking to accomplish? Process of what I look at with a new client. Look at yourself in the mirror Set goals set a temporary timeline Break it down (Three pillars) *A lot of the time optimizing for your own unique weaknesses will drive the most progress - then you can optimize further Training Evaluate your current situation and see your weaknesses Where are the holes in your game? Workouts skipped, muscles ignored, workouts done without intensity, compounds ignored Strength training > cardio Makings of a good routine- Using RIR principle to maximize intensity Work in silence and do the work consistently Listen to your body but PUSH yourself Nutrition Where are the holes in your game? - Weekends, eating out, habits, lack of discipline in certain situations, alcohol, lack of protein, lack of planning Less calories, or maintenance, up the protein, be consistent with protein and water, utilize fiber, you can be full during this process Accountability & Consistency Have someone or a community on your side to see you through this Make real stakes (bet a friend, have a prize for the goal - new clothes, vacation etc Fuel your motivation throughout the process - listen to this podcast, motivational videos, pre workout, good sleeps, focus on rest and recovery etc Discipline is key more than anything, make positive habits and break bad ones to create discipline Let us do it for you! Coaching talk KEYWORD “BODY RECOMP” Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, July 03, 2023
507: Motivation Monday - How To Push Through Hard Workouts, Fix Body Dysmorphia & Will The Fitness Industry Ever Change?
➢ Message us "Good to Great" on IG @ColossusFit to apply for 1 on 1 coaching (3 spots) ➢ Follow us on IG- https://www.instagram.com/colossusfit/?hl=en 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 push through hard workouts, fix body dysmorphia and if the fitness industry will ever change. (0:00)- Intro (0:55) - Kyle quote: “You're not supposed to feel like working out everyday. In fact, it would be weird if you did. But, we do things everyday that we don't necessarily feel like doing. Just suck it up and get it done. Future you will thank present you.” (2:30) - Josh quote: “It is never too late to be what you might have been.” - don’t live in comfort zone, break invisible glass of progress you’re comfortable with (5:45) - What has us excited or intrigued (10:15) - Client shoutout: Seth (12:55) - Question1- How do you push through at the gym when you just want to leave? Some workouts I find myself just getting by and wanting to leave. (19:05) - Question 2- You spent some time talking about all the craziness of the fitness industry, do you feel it will ever change? (24:30) - Question 3- I work really hard for a great body, and there are times I find myself nervous to take my clothing. I believe people online call this body dysmorphia. Do you have any experience or advice with this? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, June 29, 2023
506: 7 EASY Healthy Habits That Will Change Your Life
Learn more about coaching: www.colossusfitness.com In this episode we go over 7 EASY healthy habits that will change your life. Key word here being EASY. No cost involved, no need to spend hours doing it, these are things you can and should do DAILY. 1- Schedule time for exercise/meal prep etc With everyone’s busy schedules it can be easy to skip out on that workout you were considering doing after work. Rather than planning to exercise when you “have the time,” schedule your workouts into the calendar. Same with meal prep, schedule and plan it in to stay consistent 2- Develop a morning routine This can look different for everyone. Maybe for you it’s practicing yoga every morning, maybe it’s journaling while enjoying a cup of coffee, or maybe it’s carving out time to sit down and enjoy breakfast with your family. Whatever it is, creating a morning routine will give you time for yourself to ease into the day with the right momentum and energy. This also may be the only time for the rest of the day you can have a bit of solitude, so enjoy it. 3- Express gratitude Expressing gratitude has been shown to change your brain chemistry to focus more on the positive things in your life, become more mindful, and be more giving to others. You can’t be grateful and angry/upset at the same time. 4- Get a daily dose of nature Spending time in nature can instantly restore your energy and lower stress. There is nothing more peaceful and natural than spending time surrounded by trees and soaking in a bit of sunlight. 5- Make time for downtime. As the saying goes we were’t put on this earth just to pay bills and die. So remember to carve out some time for yourself to do the things that bring you joy. Give yourself permission to enjoy life. 6- Consistently read & learn Whether it’s regular books, audiobooks, podcasts, courses, etc, constantly investing in yourself will always pay off. 7- Have someone hold you accountable 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
Mon, June 26, 2023
505: Motivation Monday - Get More Shredded For Summer, Best Protein Options & How Much Exercise Per Day
➢ DM “Shredded” to @ ColossusFit to apply for our test group (3 male and 3 female spots available) ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en ➢Watch this episode on youtube- https://youtu.be/o--s8Om-XEA 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 get more shredded for summer, best summer protein options and how much exercise you should do per day. (0:00) - Test group special offer (1:43) - Kyle quote: “You don’t realize what you have until it’s gone.” (3:45) - Josh quote: “It doesn’t matter what happens to you - what matters is what are you going to do about it.” (11:000 - What has us excited or intrigued (14:40) - Client shoutout: Patricia (16:45) - Question 1- Tips on getting shredded? I’m kind of lean but want to keep going and see what I’m capable of? (23:20) - Question 2- Best protein options for the summer? I find I can never hit my protein anymore with everything going on? (26:50) - Question 3- How much exercise should I be doing in a day? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, June 22, 2023
504: 10 Reasons You're Not Putting on Muscle
Learn more about online coaching: https://colossusfitness.com/ ➢Fix Your Form Pocket Book: http://bit.ly/FormCheatSheet In today's episode we go over the ten reasons you're not putting on muscle. Listed points: Inadequate calorie intake - People may not eat enough calories to support muscle growth. Weak mindset - doing the boring thing the longest well Inefficient training program - People may be using a poor or ineffective training program that doesn't stimulate muscle growth. Lack of progressive overload - People may not challenge their muscles with increasingly heavier weights or more challenging exercises over time. Inconsistent training - People may not exercise frequently enough or may skip workouts frequently. Overtraining - People may be working out too much, preventing muscles from fully recovering and growing. You’re not sticking to one goal - cut calories one week increase the other) Poor sleep habits - Lack of sleep can impact hormone levels, muscle recovery, and muscle growth. Excessive stress - Chronic stress can interfere with muscle growth and recovery. Poor form or technique - Incorrect form during exercise can cause injuries and decrease muscle growth potential. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, June 19, 2023
503: Motivation Monday- How To Get Rid of Skinny Fat, Best Pre Workout Nutrition & Habit We'd Like To Improve
➢ DM us “skinny fat” @colossusfit to apply and get killer results (4 people) ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en 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 get rid of skinny fat, best pre workout nutrition and what habit we'd to improve for overall happiness. (0:00) - Special Offer (1:50) - Kyle quote: “what seems impossible today will one day before your warm-up” (4:30) - Josh quote: “Go confidently in the direction of your dreams! Live the life you've imagined.” (6:10) - What has us excited or intrigued (15:20) - Client shoutout: Whitney Osborne (18:25) - Question 1- I’m new to fitness but noticed I’m in between a skinny and fat physique. My stomach sticks out, but my arms are super small. What would you suggest here? (26:50) - Question 2- I’ve always wondered what’s best to eat before a workout to ensure I get high quality workouts? Any thoughts or suggestions? (30:50) - Question 3- You talk about your great habits, morning routine etc that you have built up. Is there anything you’d say you need to improve on or would change? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, June 15, 2023
502: Debunking 7 Fitness Myths Everyone Believes (AVOID THESE NOW)
KEY WORD: DM us “level up” In today's episode we go over seven fitness myths that everyone believes, why they are false and how to avoid them in your journey. Listed points: 1- Myth: More sweat equals a better workout/better results The amount of sweat produced varies between individuals and depends on factors like temperature and humidity. 2- Myth: Spot reduction is possible. Fat loss occurs throughout the body as a result of overall calorie expenditure and cannot be targeted to specific areas. 3- Myth: Lifting weights will make women bulky. It's difficult for women to gain a significant amount of muscle mass due to hormonal differences compared to men. Lifting weights can actually help women improve their strength, tone their bodies, and achieve a lean and fit appearance. 4- Myth: Crunches are the key to achieving six-pack abs. Visible abs are primarily the result of low body fat levels, which are achieved through a combination of a healthy diet, overall fat loss, and strength training. 5- Myth: You have to eat all clean food to see results. OR do keto, fasting, carnivore, etc. Different things will work for differe people and there’s no one diet that will be best for everyone. 6- Myth: Stretching before exercise prevents injuries. A better approach is to engage in a dynamic warm-up, including movements that mimic the upcoming activity. 7- Myth: You can’t have carbs after (insert made up time) or you’ll gain weight. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Mon, June 12, 2023
501: Motivation Monday - Rest Between Sets, Rep Ranges For Toning & Can You Exercise When Sore
➢DM us “fat loss” lose fat, gain muscle @ColossusFit ➢Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en 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 long to rest between sets, rep ranges for toning & exercising when sore. (0:00) - Intro (1:05) - Josh quote: "Don't let what you cannot do interfere with what you can do." (4:40) - Kyle quote: “Eat five small meals per day and run. Also, eat only breakfast and dinner, and walk. Also, eat lots of protein and lift, and don't even do any cardio, it's bad for your joints. Fruit is obviously good for you, and also it's all sugar and is bad for you. Veggies are good but also poison and you should avoid. Protein is hurting your kidneys. Make sure you eat a lot of it. Never starve yourself unless you're calling it "intermittent fasting" and then it's okay to starve yourself a little bit. Being vegan is obviously the healthiest lifestyle, and also no it's not. Fish is obviously super good for you, and it's full of mercury and killing you. Get some sun every day for Vitamin D and skin cancer.” (5:35) - What has us excited or intrigued (13:30) - Client shoutout: Brianna Palm (16:50) - Question 1- What are the best rep ranges for toning up? (24:25) - Question 2- Is it okay to exercise when sore? (Yes, but know when to rest, don’t risk injury? (31:20) - Question 3- How long is it ideal to rest between sets? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/
Thu, June 08, 2023
500: 50 Biggest Takeaways From 500 Episodes Of Health & Fitness Podcasts
➢ DM us “Special 500” to sign up for coaching - 5 spots available In today's episode we give you our 500 biggest takeaways from 500 episodes of health and fitness podcasts. Listed points: “How you do anything is how you do everything.” “By changing nothing, nothing changes”. - Patricia Read non fiction books Choose your hard - Paulysha Be on a periodized routine that has progressive overload “Early is on time, on time is late, and late is UNACCEPTABLE!” - Yong Pre-log - Holly Eat til you’re satisfied not til you’re stuffed! - Jason Work hard and don’t look for shortcuts “You could be good today, instead you choose tomorrow” The one thing fools all have in common is they’re always getting ready to begin. - Brooke Hire a coach! HIRE A COACH! - Alexx (Jason’s client) When attending a holiday or party make your first plate veggies and protein. - Joanna FAIL TO PLAN, PLAN TO FAIL - Victoria Quit looking at the clock. Time never stops, put your head down and grind. - Kristin I love the reminders that small changes/habits + consistency each day = substantial results over time 🙌🏼 #thecompoundeffect - Yari Body as a car My fav quote that still pushes me through "discipline trumps motivation! - Alycia Purpose over pleasure - long term thinking 7 days without the gym makes one weak ! - Tara Sooooo many great tips and motivation over the span of your podcasts!! Hard to choose, but some of my favourites are: Learn to love the process cause there is no end to being fit, healthy and happy. Sometimes progress is invisible (piñata analogy). Stay patient, be consistent and enjoy the journey. - Steph Simply the concept of dropping one vice has changed it all for me. Stop being a complainer - take ownership Move more than just your workouts every day. Walks make a huge difference and really help the fat shred off!- Matthew The concept of not being afraid to fail 'If you do not make time for your wellness, you will be forced to make time for your illness' Mind muscle connection for better results Shopping the perimeter of the grocery store for the healthiest foods One of Josh’s quotes- Life and things that are hard don't get easier, we just get more resilient and stronger. The concept of creating clutter free environments Stock snacking by brushing teeth early (Snack cutoff time) You can't out exercise a bad diet. - Stephen What would a healthy person do Quote: “if you don’t fight for what you want, you deserve what you get” - Alyssa Try to laugh everyday Control foods in the house 1g protein per bodyweight Weigh-in everyday Stop hittin
Mon, June 05, 2023
499: Motivation Monday- How To Lose Fat Eating Out, Manage Time And Prioritize & Should You Split Up Workouts
➢DM us “summer results” to apply and get some incredible results this summer ➢Get your FREE fast food survival guide- https://colossusfitness.lpages.co/ultimate-fast-food-and-restaurant-survival-guide/ 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 lose fat eating out, manage time and prioritize & if you should split up your workout...
Thu, June 01, 2023
498: How To Become Self Disciplined (Achieve Consistent Success)
DM “Results” to @colossusfit on instagram to apply for coaching so you can get better, faster and more consistent results. Summary of episode: In today’s episode we go over how to become self disciplined so you can achieve consistent successes in your training, nutrition and overall health. All of us can do well for a time, but doing it consistently and doing it when it’s hard is the downfall of most. People out there that always seem to be winning seem like they have a secret, and the tru...
Mon, May 29, 2023
497: Motivation Monday- Best Diet For Fat Loss & Longevity, How much Protein & Personal Training Or Online Coaching
➢ DM “Fat Loss” to @Colossusfit on instagram to start your transformation today! (3 people to jump into the challenge) ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en ➢ Watch this on youtube- https://www.youtube.com/watch?v=Lbm66brICOY ➢ Watch my 30 day cold shower video- https://www.youtube.com/watch?v=XVLGfOFHoHg&t=1s Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fi...
Thu, May 25, 2023
496: How to Avoid Injury In The Gym (8 Quick Tips)
➢Apply on our website www.colossusfitness.com ➢Our form playlist on youtube- https://www.youtube.com/watch?v=SVtg-1loH4c&list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7 In today's episode we give you eight quick tips to help you avoid injury in the gym. Listed points: 1-Start with a proper warm-up -Could be few mins on the treadmill, some mobility movements -This helps increase blood flow, loosen up muscles, and prepare your body for the upcoming workout. -Work up in weight. Squatting 315? ...
Mon, May 22, 2023
495: Motivation Monday - Best & Worst Fitness Accessories, How to Enjoy Guilt Free Treats & Best Summer BBQ Foods
➢ SUMMER SPECIAL IS BACK, Message us “summer special” to @colossusfit and we’ll take care of you (3 spots available) ➢ Watch this episode on youtube- https://www.youtube.com/watch?v=Ufm-v9b-8zA ➢ Follow us on instagram- https://www.instagram.com/colossusfit/?hl=en 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 and worst fi...
Thu, May 18, 2023
494: Get Your SUMMER BODY Ready By Following These Steps! (DO THIS)
DM us “summer abs” 3 spots still available! In today's episode we go over how to get your summer body step-by-step. Getting your body ready for summer can be challenging for a lot of people. So we wanted to give you a full breakdown of how you can do this, but within the next 60-90 days. Set achievable goals: Setting realistic goals will help you stay motivated and focused.What’s actually do-able in the time frame you have?2. Aim for sustainability Too many people will cut everything o...
Mon, May 15, 2023
493: Motivation Monday - Reduce Stress, Improve Sleep Quality & Best Filling Snacks
➢DM us “Summer Abs” to apply for discounted coaching to @ColossusFit (3 spots) ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en ➢ Watch this episode on youtube- https://www.youtube.com/watch?v=QxvEtreFhXo 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 reduce stress, improve sleep quality and best filling snacks. (0:...
Thu, May 11, 2023
492: 7 Ways To Have A Positive Self Attitude & Unbeatable Mindset
Learn more/apply about coaching: https://colossusfitness.com/ In today’s episode we give you seven ways to strengthen your mindset and resolve so you can become an unstoppable and driven human being. Listed points: Positive Self-Talk: Practice replacing negative thoughts with positive ones to create a more empowering perspective.Set Goals: Set achievable short-term goals that lead to long-term goals.Break Habits: Allow your mind to think outside of the box, break bad habits and habits that no...
Mon, May 08, 2023
491- Motivation Monday - How To Stay Motivated, Lose Fat Fast & Biggest Challenge In Life
➢ DM us “fat loss” to our IG @colossusfit (5 spots) ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en ➢Watch this episode on youtube- https://youtu.be/35aq6fbnlEU 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 stay motivated, lose fat fast & do a rapid fire of questions with coach KG. (0:00) - Intro (0:27...
Thu, May 04, 2023
490: The Worst Nutrition Mistakes That Everybody Makes (AVOID THESE)
Apply for coaching on our website- www.colossusfitness.com In today's episode we go over some easy to fix nutrition mistakes. 1- Restrictive diets: Low carb, no carb, fasting, etc just something you simply can’t follow. 2- Skipping meals- Can often lead to people making poor decisions and over eating later on. *Can be useful for special events though with the right discipline 3- Not reading food labels. Food labels share calories, ingredients, macros and so much more helping us make be...
Mon, May 01, 2023
489: Motivation Monday - Tips to Improve Mental Health, How To Tone Your Arms & Favourite Exercises
➢ LAST CHANCE- Dm us "Summer Challenge" @ColossusFit (3 SPOTS OPENED) ➢ Watch this on youtube- https://youtu.be/xCa3lvG2q8M ➢Fit Father Tips- https://www.youtube.com/watch?v=syWlGDhAobc&t=175s ➢ Abbey Scott interview- https://open.spotify.com/episode/1SZbBLZZOGhUOk6SDN6MvS?si=dPt91KNnQT-eCZ4Vn8GzZQ 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 a...
Thu, April 27, 2023
488: Surefire Ways To Fix Muscle/Strength Imbalances
3 Last Chance Spots At Early Access Pricing for the Summer Challenge, DM “Summer Challenge” to @colossusfit (Until spots sell out) In todays episode we teach you how to fix muscle and strength imbalances. If you struggle with uneven muscle growth or having one side of your body stronger than the other, this episode is for you. Listed points: Dominant hands will usually be dominant (with exceptions)Switch that up (Carrying car seats, plates in gym etc)More unilateral trainingStop short on stro...
Mon, April 24, 2023
487: Motivation Monday- Fat Burners, Best Mass Building Exercises & How to Bounce Back After Losing Motivation
➢ Dm us "Summer Challenge" to IG @ColossusFit to take part (1 week away) ➢Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en ➢ Watch this episode on youtube- https://youtu.be/6m138k_fCPg 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 fat burners, the best mass building exercises & how to bounce back after losing moti...
Thu, April 20, 2023
486: How To Lose Fat And Gain Muscle Fast! (Body Recomp Explained)
KEY WORD: “Body Recomp” (5 spots) to our IG @ColossusFit This is a test group showing you how you can do it (Don't miss out!) Routine design episode: In today's episode we explain how to lose fat and gain muscle an complete a successful body recomp. Key Points: 1- Training- Focus on progressive overload & have a solid routine Training is the engine, nutrition is the fuel. The better the fuel, the better the performance.With no engine, the car simply won’t move even with ...
Mon, April 17, 2023
485: Motivation Monday - Best Way To Lose Body Fat & Keep Muscle And Strength, Increase Squat Depth & Our Best 1RM's
➢ DM “Summer Challenge” to @colossusfitness to apply for our summer body transformation challenge with $5000 of prizes. ➢ Watch on youtube- https://youtu.be/LQIibGm4aZI ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en ➢ Hip mobility exercises- https://www.youtube.com/watch?v=GT_rJu2sjO8 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 ...
Thu, April 13, 2023
484: 7 Tips to Make Dieting Easier
➢ Apply for coaching- www.colossusfitness.com + be entered into our summer shred challenge with $5000 in prizes 🔥 In this episode we go over 7 ways to actually make dieting easier, and more sustainable. Where most people struggle is they continue to try their hardest not realizing that they’re focused on the wrong thing Listed points: 1- Fully commit with a start date, end date & gameplan 2- Have a diet cut off time or goal 3- Eat similar foods w/ high protein and fibre. 4- Hydrate/...
Mon, April 10, 2023
483: Motivation Monday - Creatine Side Effects, Bring Back Passion For Training & Become Comfortable At The Gym
➢ DM us “Summer shred”- to our IG @ColossusFit (opened up a few more spots) ➢ Get your free supplement guide- http://bit.ly/ColossusSupplementScience ➢ Watch this podcast on youtube- https://youtu.be/BpcafLcto8I ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en ➢ Journalling for 30 minutes a day for 30 days- https://www.youtube.com/watch?v=b4jwC5e-1wc&t=294s Welcome to Motivation Monday, where every Monday we answer all of your questions and have some re...
Thu, April 06, 2023
482: 4 Honest Reasons You're Failing In Your Fitness Journey & Easy Solutions
➢ DM “SUMMER SHRED” for early access to our summer shred may challenge with over $5000 in prizes (5 bonus spots available) In today’s episode we go over the reasons you’re failing in your fitness journey and provide you actionable solutions to help you break through your limitations. You always put yourself last-”“But I don’t have time for myself, I have to take care of my kids, parents, etc.” Sounds familiar? It’s a common societal expectation and gender norm for mothers to place the needs o...
Mon, April 03, 2023
481: Motivation Monday - Top Finance Tips, Best Foods For A Healthy Diet, Most Ideal Form of HIIT
➢DM “Summer Shred” for early access discounted pricing to our may summer shred challenge with over $5000 of prizes.- first 10 people, special prize included ➢Comment your favourite quote on youtube- https://youtu.be/_ici0F7wICg ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en 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...
Thu, March 30, 2023
480: 10 Ways To Shred Down For Summer
Instagram: @colossusfit https://www.instagram.com/colossusfit/ In today's episode we give you ten unique ways to shred down for summer. Keep moving Get more sunSpend more time in natureHave events that keep you accountableFuel your body with the best food possible - Eat more filling foodFollow motivating accounts & dial in your circleLift heavy - no fufu workoutsDrink a ton of waterUp the proteinWear tighter clothingListed points: Thanks for listening! We genuinely apprec...
Mon, March 27, 2023
479: Motivation Monday - Are You Training Hard Enough, Improve Grip Strength & How To Recover Better
➢ DM us "Lean" to Instagram @ColossusFit to apply for the best coaching on the planet (5 spots) ➢ Watch this episode on youtube- https://youtu.be/UItMCTPuuNo ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en 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're training hard enough, how to improve grip strength and how t...
Thu, March 23, 2023
478: How To Stop Overeating Once And For All (8 Tips)
➢ DM us “March Madness” escape the madness of winter- get some incredible results. ➢ Enter our starbucks giveaway- https://www.instagram.com/p/CpsbuqNL-2m/?hl=en In this episode we go over 8 ways to avoid over eating, so you can get the results that you deserve. Watch your words & look for solutionsDon't be half in half outStrive to understand yourselfEat high quality, nutrition foods.Have lots of healthy snacks readily availableUnderstand hunger signalling & stick to a routineAvoid t...
Mon, March 20, 2023
477: Motivation Monday - Optimize Hormones, Best Shoulder Exercises & Minimizing Bloating
➢ DM “Skinny Fat” to be coached through the process of building your dream physique. (5 spots available) ➢ Follow us on Instagram: https://www.instagram.com/colossusfit/?hl=en 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 optimize hormones, the best shoulder exercises & minimize bloating. (0:00) - Special Offer (0:41) - Intro (1:09)...
Thu, March 16, 2023
476: The Complete Guide To Fat Loss - Drop Bodyfat Fast With 10 Easy Tips
DM “FAT LOSS” to @COLOSSUSFIT to lose 20+lbs of fat in 90 days. In today's episode we are going to give you 10 easy tips to drop body-fat fast. Track Your Macros - Otherwise you’re guessing. Hope cannot be a plan.80-90% of your food should be whole food/ micronutrient dense high quality food, the other 10% can be anything to help you have balance, not be restricted and maintain your deficitAim for 25-40g of fiber (Most adults eat less than 15g a day.Workup to 1g of protein for the body...
Mon, March 13, 2023
475: Motivation Monday- Tips to Shrink Your Waist, How to Work Through An Injury & Make Meal Prep Fun
➢DM us “SUMMER READY” to apply for top tier coaching at a discounted rate to our IG @ColossusFit - Summer is 100 days away (just over 3 months) ➢ Watch us live on youtube- https://www.youtube.com/watch?v=6iCMTwhIL1Q ➢Comment “SQUAD” down below on youtube ➢ Cable Crunch video- https://www.youtube.com/watch?v=AV5PmZJIrrw ➢ Oblique Woodchopper video- https://www.youtube.com/watch?v=7eCm3WQgzmI&t=262s ➢Russian Twist video- https://www.youtube.com/watch?v=pbePSnyJlVU&t=4s Welcome to Motiv...
Thu, March 09, 2023
474: 8 Healthy Spring Habits To Make You Fitter, Healthier & Happier
➢ KEY WORD: DM “SUMMER BODY” to get a headstart on getting the results you deserve. In today's episode we are giving you eight healthy spring habits to make you fitter, healthier and happier. In 11 days, first day of spring is here. We are huge fans of getting ahead of schedule before to give more time to prepare. For example- getting started on New Years goals before Jan 1st. Super often, people wait until the last minute to get ready for times like summer, vacations, etc… so let’s get ready...
Mon, March 06, 2023
473: Motivation Monday - Low Calorie Comfort Foods, Find Body-Fat Percentage & The Hardest Part of Fitness
➢ DM us “REAL RESULTS” to IG @ColossusFit (3 spots available) ➢ Follow us on IG: https://www.instagram.com/colossusfit/?hl=en 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 low calorie comfort foods, find your body-fat percentage, and the hardest part of fitness. (0:00) - Intro (0:30) - Kyle quote: “Life is all about choices, stop blaming the l...
Thu, March 02, 2023
472: 8 Easy Ways To Drop Fat
KEY WORD: DM “Fat Loss” if you want to lose 15lbs of fat and gain 10lbs of muscle In today’s episode we are going to give you seven of the top ways to easily drop fat and begin your journey to a leaner physique. Listed points: Minimize processed foods Know when and how to drop calories, track your food and be as accurate as possible + Know that dropping calories has ramificationsStaple meals that excite youHaving support DM “Fat loss”Step tracker/ fitness trackerHave a specific goal - Ha...
Mon, February 27, 2023
471: Motivation Monday - How to Properly Lean Bulk, Recover After A Bad Day Of Eating & Avoid Being Lightheaded During Workouts
➢ DM us “Lean Bulk” to @ColossusFit for a chance to work with us 1 on 1 (3 spots) ➢ Watch the podcast on youtube: https://www.youtube.com/watch?v=utLjmHpx5bM ➢Follow us on IG: https://www.instagram.com/colossusfit/?hl=en ➢Kristen transformation and tips- https://www.instagram.com/p/Co5sLCmLN-c/?hl=en Comment YOUTUBE GANG down below! 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 ...
Thu, February 23, 2023
470: 13 Top Tips to Eating Fast Food And Getting Results
➢ Click here to get your free nutrition guide: https://colossusfitness.lpages.co/ultimate-fast-food-and-restaurant-survival-guide/ ➢It’s also on our IG story- follow us here: https://www.instagram.com/colossusfit/?hl=en In today's episode we give you the tools you need to dine out, maintain your social life and still progress in your fitness journey. (1:26) 1- Find accurate results in the data base A lot of chains will have data within MyFitnessPal, that has already been used by hundred...
Mon, February 20, 2023
469: Motivation Monday - Best Fat-Loss Supplements, Weightlifting Or Cardio For Fat Loss & How Does Online Coaching Work?
➢ Get your free fast food survival guide- https://colossusfitness.lpages.co/ultimate-fast-food-and-restaurant-survival-guide/ ➢DM “Fat Loss” to start your fat loss journey on our Instagram @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 the best fat loss supplements, weightlifting or cardio for fat loss and how online fitness coachi...
Thu, February 16, 2023
468: 7 Keystone Habits That WILL Transform Your Life (MUST DO)
➢ Apply for coaching on our website- www.colossusfitness.com In this episode we go over 7 keystone habits that can translate over into your live positively and create a chain reaction of other habits. Listed points: A keystone habit is a habit that has the power to initiate a chain reaction of other habits and positive changes in one's life. We wanted to go deeper than the classic exercise, eat healthy & better sleep, so don’t forget about how impactful these 3 things are. Some negative e...
Mon, February 13, 2023
467: Motivation Monday - Fit & Healthy Takeout Options & Staying Fit In Relationships & What Books Do You Recommend
➢ DM - “TRANSFORM” and get our full exclusive guide totally free that includes in depth take out/fast food options (first 5 people to sign up will our ebook- $499 worth of value) ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en 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 fit and healthy takeout options, staying fit in r...
Thu, February 09, 2023
466: 10 Ways To Eat Healthier (STAY FIT FOREVER)
DM “Healthy” to @colossusfit On IG to apply for coaching Instagram: https://www.instagram.com/colossusfit/?hl=en Youtube (Colossus Fitness): https://www.instagram.com/colossusfit/ Youtube (Fit, Healthy & Happy Podcast): https://www.youtube.com/@fithealthyhappy In today’s episode we go over how to eat to stay lean and gain muscle. Listed points: 1. Food is fuel 2. Food is also fun - 80/20 rule 3. Learn to track calories 4. Keep tracking calories 5. Buy food with thought ...
Mon, February 06, 2023
465: Motivation Monday - How to Get A Flatter Stomach, Increase Your Energy & Should You Work Out on an Empty Stomach?
➢ Message us on IG "Tight Tummy" to Instagram @ColossusFit (5 spots) ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/ ➢ Watch the podcast on youtube- https://www.youtube.com/watch?v=G18T5MRLkac 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 get a flatter stomach, increase your energy, and should you workout on an empty st...
Thu, February 02, 2023
464: High Level Habits To Make You Fitter, Healthier & Happier In 2023
KEY WORD: “Real Results” - 3 discounted spots In this episode, we go over high level habits to help make you fitter, healthier and happier in 2023. Listed points: (0:50) 1- Dial in Your Sleep Routine People who are sleep deprived on average will spontaneously consume about 500 more calories per day and become less active w/o realizing it.One-third of Americans don’t get enough sleep on a regular basis so this needs to be talked about.Tips: Decide on a set bedtimeLeave the electronics al...
Mon, January 30, 2023
463: Motivation Monday - Are Your Workouts Too Long Or Too Short, Best Time To Workout & How Long To Rest In-between Sets
➢ DM “Muscle Gain” to join coaching and gain 10+lbs of lean muscle @ColossusFit ➢ Follow us on IG- https://www.instagram.com/colossusfit/ ➢ Watch us on youtube- https://www.youtube.com/watch?v=j__Yt65qZ1s&t=1493s ➢Cortisol & Lifting: https://www.muscleandstrength.com/articles/60-minute-workout-myth-cortisol 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 e...
Thu, January 26, 2023
462: 6 Simple Nutrition Tricks That Guarantee Results
➢ KEY WORD: “MY YEAR” 3 discounted spots available. ➢ Watch the video on youtube- https://www.youtube.com/watch?v=djR9_2_5CBM In this episode we give you 6 simple nutrition tips to level up your year. Listed points: (1:15) 1- Focus on calories in vs. calories out This one isn’t quite as easy as it sounds, or the other tips but definitely the most important. So many variables come in between watches lying to us, food labels, etc.Aim to use measuring cups, food scales, and track everything for ...
Mon, January 23, 2023
461: Motivation Monday - Best Muscle-Building Supplements, Truth About Carbs, & Encourage Others To Get Fit
➢ DM “Body Recomp” to lose your unwanted fat and replace it with new lean muscle. (5 discounted spots) ➢ Full episode on youtube- https://www.youtube.com/watch?v=MrpLa41StZ0 ➢ 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 muscle building supplements, the truth about carbs and encoura...
Thu, January 19, 2023
461: How to Overcome Obstacles in Your Fitness Journey
➢ DM “Get Unstuck” to apply for coaching at a special discounted rate (3 discounted spots) In today’s episode we give you common obstacles you’ll encounter in your fitness journey and how to easily overcome them. This episode was inspired by a viewers question: “How can I overcome obstacles in my fitness journey? Something always pops up and throws me off the wagon. It’s very demotivating.” Common obstacles: (1:35) 1- Unrealistic expectations and goals - If you can't see doing the diet you'r...
Mon, January 16, 2023
460: Motivation Monday - How To Properly Build Glute Muscle, Best Gym Etiquette Tips & How Fitness Has Shifted Over Years
➢ DM us "GLUTE GAINS" on IG #ColossusFit (4 discounted spots available) ➢Watch us on youtube- https://www.youtube.com/watch?v=6Y7vNaLUKBs ➢Karissa's Transformation- https://www.instagram.com/p/CnNLfVwv-Wy/ 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 properly build muscle, best gym etiquette tips and how fitness has shifted over the ye...
Thu, January 12, 2023
459: 10 Things We Wish We Knew Before We Started Lifting
DM “REAL RESULTS” to @ColossusFit to start your coaching journey (5 spots) Instagram deadlift hack: https://www.instagram.com/reel/CjD7sEmBkks/?hl=en Fix your form youtube playlist: ➢Fix Your Form Playlist: http://bit.ly/FixYourForm In today's episode we give you ten things we wish we knew before we started lifting so you can avoid these same mistakes. Listed points: 1- Start with the right stuff first Start with weights before cardio. You’ll be too tired to lift at your full potential...
Mon, January 09, 2023
458: Motivation Monday - Dieting Myths You Probably Believe, Six Pack In 30-days & Maximize Self Improvement In 2023
➢ DM “SHIFT WORKER” to IG @ColossusFit for special case study on how to lose 20lbs of fat and gain 10lbs of muscle with a busy schedule in only 90-days. (4 spots available) ➢ Follow us on IG- https://www.instagram.com/colossusfit/ ➢ Full abs episode 101- https://open.spotify.com/episode/6vU3lsnAnBaBEXGyybOTcE?si=7bba9855b2ca4ea0 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...
Thu, January 05, 2023
457: 14 More Ways to Get and Stay Motivated in 2023
Spots available for 2023 - Message us “2023” to @ColossusFit on instagram to start your transformation. In today's episode we give you 14 more ways to get and stay motivated in 2023! Previous get and stay motivated episode: https://open.spotify.com/episode/4PXQ4dSrL65TNmAqo6WuBH?si=ftmHG_z4Stu6P66Q_wRMaQ Listed points: Reference our older one 1- Realize your full potential. Work to your potential, not your quota. “I did all my sets and reps.” But were you intentional?Look for way...
Mon, January 02, 2023
456: Motivation Monday - How To Make New Years Goals Stick, How Much Protein Is Needed To Build Muscle & Avoid Overtraining And Optimize Recovery
➢ DM “New Year” to start your new years transformation (ONLY FOUR EXCLUSIVE SPOTS AVAILABLE) ➢Protein full in depth episode- https://open.spotify.com/episode/01iNWztdK3wjfyGaAVIFx8?si=7650bff975814257 ➢ Starbucks giveaway on our IG- https://www.instagram.com/p/CmuB9_yLV8i/ 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 new yea...
Thu, December 29, 2022
455: How to Set Goals for the New Year | SMART Goal Setting 101
DM us “New Year Challenge” For current clients only, discounted for the New Year. $5k worth of prizes, including apple watches, weekly challenges, daily challenges, and incredible results to set you up for success through all of 2023. (7 spots available) Starting Jan 2nd for a month. We’re bigger fans of calling it goal setting instead of resolution setting. 43% of all people expect to fail before February, and almost one out of four quit within the first week of setting their New Year's reso...
Mon, December 26, 2022
454: Motivation Monday - Reduce Overall Stress, Is Dieting Or Bulking Better & How to Navigate the Busy Gyms in the New Year
➢ DM “Boxing Day Sale” to IG @ColossusFit for a pre-new years special while spots last! 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 reduce overall stress, is dieting or bulking better and how to navigate the gyms in the New Year. (0:00) - Intro Josh quote: "This cannot be the year of talking, of wishing, of wanting. This has to...
Thu, December 22, 2022
453: 8 Tips For Better Workouts
DM “Holiday sale” to apply for coaching at a discounted rate! (Only 3 spots available) In today’s episode we give you 8 tips to have better workouts. Know what the most important part of your workouts are: compound movements, strength movements, lifting over cardio, stretching, major muscle groups. Hard movements you hate, are the movements you should be doingTrack the weight you're lifting for better results.Be on a good program - good programs have periodization, challenge, and intenti...
Mon, December 19, 2022
452: Motivation Monday - Most Underrated Fitness Tips, How to Curve Cravings & Should You Eat When You're Full?
➢ DM “Holiday sale” to give yourself the gift of an incredible transformation this week 🔥 (7 discounted spots) ➢ Amazon giveaway on our IG: https://www.instagram.com/p/Cl4p9nQLPXY/ ➢-30 day disappear video- https://www.youtube.com/watch?v=YCF7OWxSMc8 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 most underrated fitness tips, how to curve c...
Thu, December 15, 2022
451: 10 Lifestyle Challenges to Make You Fitter, Healthier & Happier in 2023
DM key word "REAL RESULTS" to @Colossusfit to start your transformation (3 spots available) In today's episode we give you 10 challenges you can add to your life to become a fitter, healthier and happier version of yourself in 2023. 1- Drop one vice/thing holding you back. 2- Allocate more time to be creative. 3- Develop a stretching/mobility/deep tissue work or schedule. 4- Drink more water. 5- Invest in yourself. Your knowledge, courses, books, coach, etc. *DM “REAL RESULTS” to ...
Mon, December 12, 2022
450: Motivation Monday - How to Simplify Fitness, Journal Hacks for Happiness & Find Friends Through Exercising
➢ DM our IG @ColossusFit "DECEMBER SHRED" for coaching (4 spots) 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 simplify fitness, journal hacks for happiness, and find friends through exercising. (0:00) - Intro (4:40) - Josh quote: "When the vision is clear, strategy is easy." (6:30) - Kyle quote: “Don’t wait until New Years to start ma...
Thu, December 08, 2022
449: 7 Things We Wish We Knew When We Started Fitness (Don't Make The Same Mistakes)
KEY WORD: “BODY RECOMP” In today's episode we give you the seven things we wish we knew when we started in fitness so you can save time, money and energy. 1- Avoid the comparison trap Don't let others influence your training so easilyKali muscle example.2- Newbie gains are real, take advantage First little while you are primed for growthSome guys only hitting chest and biceps first while, then it’ll take forever to balance back and legs.You won’t be able to get this period back unless y...
Mon, December 05, 2022
448: Motivation Monday - How To Simplify Ab Training, Meal Timing Tips For Best Results & Mentally Get Ready For A Lift
➢ DM us on IG @ColossusFit "Early New Year" for an action taker discount for coaching (5 spots) ➢ Check out our youtube- www.youtube.com/colossusfitness ➢ Follow us on Instagram- 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 simplify ab training, meal timing tips for best results and how to m...
Thu, December 01, 2022
447: How To Achieve Your Goals Faster And Be Your Best Self
Learn more about online coaching: Colossus Fitness - The Polished Physique Program In today’s episode we are going to discuss how you can achieve your goals faster and be your best self. Challenge will make you better, without challenge you won’t get better. Chose your hard. Health isn’t something you should put off. Take your goals seriously because they are! "Better off to be a warrior in a garden than a garden in war." Seven tips to be more comfortable with challenge and achieve your...
Mon, November 28, 2022
446: Motivation Monday - How Important Is Mobility, Make New Health Habits Stick & Pro Recovery Tips
➢ DM “Cyber Monday” to @colossusfit to take advantage of our Cyber Monday sale 🔥 (3 spots) ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/ ➢ Hip mobility video- https://www.youtube.com/watch?v=GT_rJu2sjO8 ➢ Ankle mobility video- https://www.youtube.com/watch?v=IikP_teeLkI 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 impor...
Wed, November 23, 2022
445: How To Enjoy The Holidays And Stay Fit
DM “Black Friday” to @colossusfit start your fitness transformation *Only 3 more spots available* In today’s episode we are going to give you pro tips on how you can enjoy the holidays and still stay fit, healthy and happy. You should be able to enjoy your holidays and not feel horrible. Mindset strategy: You should be able to enjoy but not horribleExample feeling stuffed/ feeling regret / having no plan“Enjoyment looks different for everyone”What’s your priority? Remove all ...
Mon, November 21, 2022
444: Motivation Monday - Best Supplement You're Not Taking, Improve Grip Strength & How Does Creatine Work?
➢ DM us "Black Friday" on IG @ColossusFit for coaching ➢ Follow us in Instagram- 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 supplement you're not taking, improve grip strength and how does creatine work? (0:00) - Black Friday Promo (1:05) - Intro (2:10) - Josh quote: “Patience is bitter, but its...
Thu, November 17, 2022
443: 10 New Habits To Add To Enrich Your Life To Become Fitter, Healthier & Happier
KEY WORD: “IT’S TIME” - 4 spots In today's episode we give you ten new habits that you can add, to enrich your life to become fitter, healthier and happier! 1- Waking up earlier 2- Sunlight exposure as early as possible 3- Limit screentime/ minimizing unnecessary time on phone 4- Put your money where your mouth is - invest in yourself *DM “it’s time” 5- Cold showers 6- Self reflection practice - meditation / journalling or both 7- Be a lifelong student - podcasts, audiobooks, books 8- 1...
Mon, November 14, 2022
442: Motivation Monday - Gain Muscle Without Fat, Mind Blowing Cardio Benefits & How To Keep A Calm Mind
➢ DM “Lean Muscle“ to @colossusfit to apply for coaching 10+lbs of lean muscle without gaining fat-3 people ➢Follow us on Instagram- 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 gain muscle without fat, mind blowing cardio benefits, and how to keep a calm mind. (0:00) - Special Offer (0:40) ...
Thu, November 10, 2022
441: 5 Fat Loss Nutrition Hacks & Secrets (Guaranteed To Work)
DM “Fat loss” to @colossusfit to lose fat and achieve your transformation (6 spots) Summary of episode: In today’s episode we go over 5 nutrition hacks that aren’t often talked about, that will relate more to the mindset side of things to help you succeed long term. Listed points: 1- Prime your environment A 2006 study done where there were 2 jars were placed on the desks of secretaries. One clear and one covered up. The secretary that could see the Hershey kisses ate 71% more than those who ...
Mon, November 07, 2022
440: Motivation Monday - Health Hacks for Desk Workers, Help Family & Friends Get Into Fitness, Factor Nights Out Into Fitness Journey
➢ DM us on IG @ColossusFit "Body Recomp" (5 spots available) ➢ Follow us on Instagram: 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 health hacks for desk workers, how to help family and friends get into fitness and factor nights out into your journey. (0:00) - Intro (0:49) - Kyle quote: “Take care ...
Thu, November 03, 2022
439: 8 Of The Worst Fitness Mistakes & How to Avoid Them (AVOID THESE)
DM “FAT LOSS” to @Colossusfit to claim your spot for coaching and start your transformation. In today’s episode we wanted to go over some of the biggest mistakes we often see that lead to long term failure. The mistakes: Always dietingYoyo’ingExcessive bulking/forever bulker.Not having a goal or changing goals too frequentlyNot following a program + Giving into instagram trainingStopping (Make it part of your life)Not doing movements correctly. Could get injured easily.Givin...
Mon, October 31, 2022
438: Motivation Monday - Grow Your Glutes And Shrink Your Waist, Top Travel Fitness Tips & How to Drink More Water
➢ DM “Glute gains” to join the sample group to be coached on how to shrink your waist and grow your glutes in 90-days! - 4 spots available ➢ Starbucks giveaway: https://www.instagram.com/p/CkJUsQ0r3kz/ 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 grow your glutes, shrink your waist, top travel fitness tips and drink more water. ...
Thu, October 27, 2022
437: 6 Tricks To Break Through A Progress Plateau, Guaranteed!
DM "GET UNSTUCK" to us on @Colossusfit to break out of your plateau and see faster, better results! In today's MUST LISTEN episode we give you six tricks to help you break through a progress plateau no matter what. Most plateaus fall into 3 categories: -Stool of fitness Mindset plateauTraining plateauNutrition plateauIs your plateau cased because of one or all three? 6 Remedies: Mindset remedy: 1- uncommon answer -Make your fitness a priority & improve consistency -Everyone sa...
Mon, October 24, 2022
436: Motivation Monday - Perfect Warmup For Best Results, Biggest Nutrition Mistake & Best Deadlift Substitutes for Lower Back Pain
➢ Message us on IG @ColossusFit - “Fat loss forever” - 3 discounted spots available ➢ 5 Hip mobility stretches- https://www.youtube.com/watch?v=GT_rJu2sjO8&t=2s ➢ Limber 11- https://www.youtube.com/watch?v=FSSDLDhbacc ➢ Fix your deadlift form- https://www.youtube.com/watch?v=cHJHvV2EPsY&t=133s 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...
Thu, October 20, 2022
435: Military Diet vs. Mediterranean Diet- Cons, Benefits, & Which is better?
➢ Send us a message "REAL RESULTS” to @ColossusFit on IG - 5 spots In this episode, we go over the differences of the military diet and mediterranean diet. We do in depth and explain the pros, cons & so much more. Hope you enjoy! Military Diet What is it? - requires people to follow a low-calorie diet for 3 days and then return to regular eating for 4 days. Across the first 3 days, the diet restricts daily calorie intake to 1,400, 1,200, and 1,100 calories. Lose 10lbs in 3 days- bold clai...
Mon, October 17, 2022
434: Motivation Monday - Favourite HIIT Movements, Best Free Fitness App Hacks & How To Manage Long Vacations
➢ DM us on IG @ColossusFit "It’s time” (7 discounted spots) ➢ $100 Gymshark giveaway- https://www.instagram.com/p/CjTTwStrzYD/ ➢ Follow us on Instagram: 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 our favourite HIIT movements, best free fitness app hacks & how to manage long vacations. (0:00)...
Thu, October 13, 2022
433: 7 Ways To Boost Your Energy (DO THESE NOW)
DM “fired up” to @colossusfit to apply for online coaching so you can get in the best shape of your life. In today’s episode we give you seven ways to boost your energy, guaranteed. Listed points: ExerciseConsistent workout schedule (motivation gets you there, discipline keeps you going)Walking actually net gives you more energy/ work in more activity into your day. Try a mid day walk.2. Sun exposure first thing in the morning Spend time in natureMorning walkLimit screen time at night3. L...
Mon, October 10, 2022
432: Motivation Monday- Best Type Of Creatine, Be More Confident In The Gym & How Often To Stretch To Improve Flexbility
➢ DM “Body Recomp” to @colossusfit to start your transformation ➢ $100 Gymshark giveaway- https://www.instagram.com/p/CjTTwStrzYD/ ➢ Free youtube form playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7 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 type of creatine, how to be more confident in the gym & ...
Thu, October 06, 2022
431: 8 Tips To Reach Elite Level Fitness Status
DM Elite to @colossusfit to achieve your elite transformation- 3 people In today’s episode we give you eight habits to obtain elite fitness status. Be on a routine where you move/ train on all planes of fitness (sagittal, coronal (or frontal) and transverse)Understand there are two types of workouts (Peaked and focused or on the phone and “here to get it done” attitude) Have an attitude for progressionDoes't skip cardio, abs, mobility, compounds or movements they don’t likeCoach. Explain all ...
Mon, October 03, 2022
430: Motivation Monday - Gym Hacks You Need To Know, Favorite Go To Healthy Snacks & Carbs Or Fats, What's Worse?
➢ DM “October Shred” to @colossusfit to get started (5 spots) ➢ Youtube form playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7 ➢Fix Your Form Pocket Book: http://bit.ly/FormCheatSheet 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 a few gym hacks you need to know, our favourite go to healthy snacks and whether carbs...
Thu, September 29, 2022
429: 8 Ways To Get Out Of A Rut That ACTUALLY Work
DM “Gym Buddy” to @colossusfit to start your transformation today In today's episode we go over eight ways to get out of a rut that actually work. Listed points: Find your why and make it deepFind a grounding motivator (Night out, weigh-in date, trip, competition with friends)By stop entertaining your excuses - Call yourself out and make change towards consistencyBy actually tracking progressGym buddy (or coach) Friends and family are often supportive, but they don’t always provide the ...
Mon, September 26, 2022
428: Motivation Monday - How To Have More Energy During The Day, When To Join A Gym & Social Media Vs. Reality
DM “September Shred” (3 spots) 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 have more energy during the day, when to join a gym and social media vs. reality. (0:00) - Intro (0:35) - Josh quote: “Be uncommon amongst uncommon men.” (6:10) - Kyle quote: “The more you do, the more you get used to doing.” - Coach KG (8:00) - Weekly th...
Thu, September 22, 2022
427: How To Improve Your Relationship With Food
DM "Kiwi" to @ColossusFit to start your coaching journey so you can do fitness forever <3 It’s important to understand that your relationship with food goes deeper than fuelling your body. Unlike animals that eat solely for survival, humans eat for a variety of reasons, such as joy, pleasure, culture, tradition, socialization, and to fuel their bodies. Signs of a good relationship with food include: You give yourself unconditional permission to eat the foods you enjoy.You listen and respec...
Mon, September 19, 2022
426: Motivation Monday - How to Build Stronger Legs, What To Eat Before Morning Workouts & Increase Calorie Intake
➢ Dm us "Body Recomp" on IG @ColossusFit to apply for coaching (4 spots available) ➢ Follow us on Instagram: 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 re-build leg strength, what to eat before morning workouts and increase calories long term. Time Stamps: (0:00) - Intro (0:28) - Kyle quote: “Yo...
Thu, September 15, 2022
425: 10 Life Changing Things I Learned In 10-Years Of Lifting
DM “Pro Transformation” To @ColossusFit to get your advanced results Free form guide: http://bit.ly/FormCheatSheet In today's episode we go over 10 life changing things that we have learned in our over 10-years of lifting. Listed points: You Will Never Be At An “End Point”Training To Failure Is OverratedConsistency - Nothing beats consistency. Yeah, we've heard that cliche a thousand times, but the more I keep on the more I realize this is the difference maker. “The gym part is u...
Mon, September 12, 2022
424: Motivation Monday - Creating A Calorie Deficit & Should You Workout At Night Or The Morning
➢DM us on Instagram "Fat Loss" @ColossusFit for exclusive coaching (3 spots) ➢ 5 Reasons You're Eating More Than you Think- https://www.youtube.com/watch?v=yTBqQPrrjys ➢ How to Not Lose Progress Over the Weekend- https://open.spotify.com/episode/4qL8hmTBzQPDujVpAMBu0z?si=244f6456f8a3469d 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 creating a...
Thu, September 08, 2022
423: 8 Foods You Should Avoid In Your Diet
Learn about online coaching: https://colossusfitness.com/ Recent report shows that diet-related deaths outrank deaths from smoking, and about half of U.S. deaths from heart disease - nearly 900 deaths a day - are linked to poor diet. The pandemic highlighted the problem, with much worse outcomes for people with obesity and other diet-related diseases. One important question to ask within food and your diet is- what value is this adding for me? In today's episode we give you eight...
Mon, September 05, 2022
422: Motivation Monday - How To Stay On Track For A Special Event, Add Depth To Your Squat & Avoid Imposter Syndrome
➢ DM us "Fat Loss" to @ColossusFit to apply (5 discounted spots) 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 stay on track for a special event, add depth to your squat & avoid imposter syndrome. (0:00) - Special Offer (0:56) - Intro (1:15) - Kyle quote: “Food is the most abused drug. Exercise is the most underused antidepr...
Thu, September 01, 2022
421: 8 Simple Healthy Habits That Will Change Your Life
Main push for episode: www.colossusfitness.com In this episode we go over 8 SIMPLE healthy habits that will change your life. Key word here being SIMPLE. No cost involved, no need to spend hours doing it, these are things you can and should do DAILY. 1- Schedule time for exercise With everyone’s busy schedules it can be easy to skip out on that workout you were considering doing after work. Rather than planning to exercise when you “have the time,” schedule your workouts into the calendar.2- ...
Mon, August 29, 2022
420: Motivation Monday - How To Avoid Your Metabolism From Slowing Down, Adjust Training When Cutting & Work On Mindset
➢ Dm us “Lean in 90” @ColossusFit - 3 spots (great discount included) 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 avoid letting your metabolism slow down, adjust training for losing weight & work on your mindset. Time Stamps: (0:00) - Intro (0:48) - Kyle quote: “discipline is about doing the tasks you don’t want to do,...
Thu, August 25, 2022
419: How To Lose Belly Fat In Weeks (4 EASY STEPS)
DM “FAT LOSS” to @Colossusfit to lose fat and gain muscle In this episode we go over our top tips to lose belly fat in four easy steps. 1- Consume less (intake) Keep an ACCURATE log of your calorie intake. Key word, accurate*Make sure you’re in a deficit through trial and error.More cooking, using measuring cups, checking labels, etc.Simply aim to be better2- Move More (Expenditure) Follow a consistent strength training programAim for 10k+ steps a day, and carve out time to walk d...
Mon, August 22, 2022
418: Motivation Monday - Blast Through Plateaus In Weight Loss, Simple Trick To Find New Exercises & Get Results Through Planning
➢ Message us on IG "Fat Loss" to apply for coaching (5 spots) ➢ Exercise finder w ratings: https://www.bodybuilding.com/exercises/finder 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 blast through plateaus in weight loss, a simple trick to find new exercises & how to get results through proper planning. (0:00) - Intro (0:55) ...
Thu, August 18, 2022
417: 6 Ways To Reduce Bloating And Live Leaner
DM “LEAN BODY” To @colossusfit to build your lean physique In today’s episode we give you six ways to reduce bloating so you can live a leaner and happier life. 5 Main causes of bloating: -Eating too much -Eating foods you’re intolerant too -Eating too fast -Hormones -Inflammatory foods Listed points: 1- Eat anti-inflammatory foods Anti-inflammatory foods reduce bloat by decreasing inflammation in the digestive system caused by toxins like sugar, processed grains and meats, artificial food ad...
Mon, August 15, 2022
416: Motivation Monday - How to Avoid The Comparison Trap, Thoughts On Steroids & Best Fast Food Options
➢DM “I’M READY” to @ColossusFit on IG for exclusive coaching (3 spots) 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 avoid the comparison trap, thoughts on steroids & best fast food options. (0:00) - Intro (0:40) - Josh quote: “Shut-up about your dream, instead go out and put in the work to achieve it.” (3:15) - Kyle quote: “T...
Thu, August 11, 2022
415: 7 Hottest TikTok Fitness Trends, What's Good & What's Garbage
➢ DM "Get Started" to @ColossusFit to apply for coaching ➢Debunking 7 Fitness Myths- https://open.spotify.com/episode/0HJwpz648P30kC58itFbmZ?si=08244cdefdf64d43 ➢ Tik Tok trends that are actually good- https://open.spotify.com/episode/1dNEAJHcIUYIKCcmKznueo?si=mly6gxiIQAG4q8TlzTn-DA In today's episode we go over the current seven hottest fitness trends that are taking over Tiktok and explain to you what's good and what's garbage. Listed points: Annabel Lucinda’s Ab Workout Proffee...
Mon, August 08, 2022
414: Motivation Monday - How to Avoid Burnout, Our Thoughts on Cheat Days & Does Soreness Mean Your Muscles Are Growing?
➢ Message us on IG "Summer Special" to get the body you want and deserve (3 spots) ➢ Follow us on Instagram: 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 avoid burnout, our thoughts on cheat days & if soreness means your muscles are growing and you're making progress. (0:00) - Intro (0:3...
Thu, August 04, 2022
413: 7 Ways to Simplify Nutrition & Make It Easier To Stay on Track
Learn more about online coaching www.colossusfitness.com In today's episode we give you seven ways to simplify nutrition and make it easier for you to stay on track. Listed points: Starts at grocery store Have easy to prepare meals saved in MFP & Eat similar foods have staple foodsStop overthinking WHAT you’re eating and focus on how much you’re eating / logging and macrosKnowing trigger foods (Don’t keep it in the house)Eat foods that actually keep you full / focus on volume a...
Mon, August 01, 2022
412: Motivation Monday - Best High Protein Breakfast, How Many Meals to Eat In A Day & Biggest Fitness Accomplishments
➢7 High Protein Recipes- https://colossusfitness.lpages.co/7-high-protein-recipes/ ➢DM us on IG @ColossusFit "BODY RECOMP" (5 spots available) ➢ Enter out Starbucks gift card giveaway: https://www.instagram.com/p/CgKiXBzuC7d/ 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 high protein breakfasts, how many meals to eat in a day & ou...
Thu, July 28, 2022
411: 5 Ways To Easily Get Back On Track After A Break Or Going Away
DM “REAL RESULTS” to @ColossusFit if you want exactly that, real results. Life happens, vacations, losses, illnesses and busy schedules can leave us feeling out of routine and it can be hard to find your way back. In today's episode we give you fives to find your way back on track. Listed points: 1- Focus on just one. You’re one workout, walk, healthy meal etc away from being back on track2- Don’t go down to 0% *If you operate at 90%, you may go down to 65-70%, which means it’ll be easy...
Mon, July 25, 2022
410: Motivation Monday - How To Build A Healthier Relationship With Food, Are body Fat Scans Accurate & Best Barbell Squat Variations
➢ Follow us on IG- https://www.instagram.com/colossusfit/ ➢ DM us “Complete Transformation” to @colossusfit to transform your body, mind & so much more. (4 spots available) ➢ Submit a Q for Motivation Monday- https://colossusfitness.ca/podcast ➢ How to Properly Barbell Squat- https://www.youtube.com/watch?v=sbBxvzHwzFU 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 t...
Thu, July 21, 2022
409: How To Avoid Big Bodyweight Swings, Reach Ideal Bodyweight Set Point & How To Stay There
DM “Fat loss” to @Colossusfit to reach your ideal bodyweight and goals 5-10x faster (3 spots) Most people can/have lose weight this isn’t the problem. Most people actually have a weight REGAIN problem. In today's episode we cover how to avoid big bodyweight swings, reach ideal bodyweight set point and most importantly how to stay there. 7 Ways to make fitness a lifestyle Change your mindset (This is a lifelong journey)Learn yourself, set rules & non negotiables , coach Jason ...
Mon, July 18, 2022
408: Motivation Monday - Is Your Workout Working? Gain Muscle Without Fat & The Most Underrated Pieces Of Gym Equipment
➢ DM “Results” To @ColossusFit kickstart your transformation to you build your dream body (3 spots) ➢ 6 Must Haves For The Perfect Workout (Episode 373): https://open.spotify.com/episode/035ehfYsaw9LJsto1weQJH?si=aa00ec355e744ccd 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 know if your workout is working, how to gain muscle with...
Thu, July 14, 2022
407: 10 Ways To Maximize The Quality Of Your Workouts (More Results In 15 Minutes)
➢ Free form guide: http://bit.ly/FormCheatSheet In today’s episode we give you ten ways to maximize the quality of your workouts so you can get more results in your workouts. Advanced set techniquesFilm your sets (Improve form and intensity)Attack your sets and practice presence and mmcInvest in the right pre workoutStudy gym movements beforehandHave the right music (download beforehand, add to queue, find new music)Record your weights (Rep counts/ journal)Have a gym buddyPercentage based tra...
Mon, July 11, 2022
406: Motivation Monday - How To Increase Self Esteem, Balance Fitness & Gain More Arm Muscle
➢DM US "Muscle gain" @ColossusFit to apply for discounted coaching (3 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 increase self esteem, balance fitness & gain more arm muscle. (0:00) - Intro (1:00) - Josh quote: “When it get’s tough, you better get tough.” ...
Thu, July 07, 2022
405: 8 Secret Habits & Traits Of Super Fit People
DM “Transformation” to @ColossusFit for a special opportunity to start your transformation to lose up to 20lbs of fat in 90 days. Previous episode: 303: 7 Habits Of Super Fit People In today's episode we give you eight secret habits and traits of super fit people. 1- Their circle is also fit, healthy & happy 2- They choose fitness when stressed, need to 'escape' or go through tough times 3- They eat a lot of the same foods. -Consistent breakfasts, lunches, snacks, etc. 4- Water is t...
Mon, July 04, 2022
404: Motivation Monday- How To Reverse Diet, Get Ultra Lean For Summer & Stay On Track With All Social Events Happening
➢ DM “READY" to our IG @ColossusFit to apply for 1 on 1 coaching ➢ Follow us on Instagram: 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 properly reverse diet, get ultra lean for summer & stay on track with all the social events happening. (0:00) - Intro (0:43) - Kyle quote: “You’re only...
Thu, June 30, 2022
403: Top 10 Fitness Excuses & How to Overcome Them For Long-term Results
➢ DM “FREE TRAINING.” to @Colossusfit to get our 5 easy steps presentation to help succeed no matter what season, or stuff you’re going through, In today's episode we give you the ten fitness excuses we hear most, and how you can overcome them to see long term results. “You can have results or excuses, not both.” Listed points: 1- “I don’t have enough time” If you’re close minded, it’s just never going to work.What do we prioritize? We will always find ways to make time for ...
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