Episodes

1d ago

➢ DM “NY CHALLENGE” To @ ColossusFit to enter our biggest challenge yet. $1000 grand cash prize, guaranteed shirt upon completion and most importantly incredible results. 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 ideal body fat range and what we’re doing to prep for the new year. (0:34) - Question 1- What is the ideal bodyfat? - Ideal bodyfat for men: 10-20% is the best health-optimized range. In this range your hormones will be optimized, you have stronger insulin sensitiity and lower risk of health issues. Ideal bodyfat for women: 18-26% For Men Under 10%/ For women under 18% isn't sustainable for 99% of people. Worse pumps, energy, immune system becomes so sensitive and irritability is super present. -Higher than 20% as a man or 26% as a women, You will feel horrible and there is no need to bulk above these ranges. The higher your bodyfat raises, the higher your all cause mortality raises. (16:25) - Josh quote: "Energy flows where intention goes." (19:10) - Kyle quote: Slow motion is better than no motion.” (20:20) - What has us excited or intrigued: (24:49)- Client shoutout: Marc (27:03) - Question 2- I am wondering if I should build muscle or lose fat first? I have been training a few years and am a 15% bodyfat man. (37:28) - Question 3- What are you doing to prep yourself for the the near year? How do you like to close out a year and start a new one. Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox Monday question contact@colossusfitness.com ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

5d ago

➢ DM “New year challenge” to our IG @ ColossusFit Summary of episode: In today's episode we share ten lifestyle challenges you should immediately implement to have a fitter, healthier & happier 2026. (0:00) - Intro Listed points: 1- Drop one vice/thing holding you back 2- Add one positive daily non-negotiable 3- Create a system where you actually review your goals 4- Invest in yourself. Your knowledge, courses, books, coach, etc. 5- Build your team 6- Invest in optimize your sleep routine and sleep space 7- Join a challenge 8 - Swap out an unhealthy meal/ snack for a healthy one 9- Try one new thing that expands your comfort zone 10- Plan something to look forward to 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/

Dec 15

➢ Apply for the scholarship promo- https://docs.google.com/forms/d/e/1FAIpQLSeY5voHkpACl2xdcrCOM_O9M1cH4tV8PRY5zECAi880usdpyA/viewform?usp=header ➢ Apply for coaching- www.colossusfitness.com for early access pricing for the 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 how to workout smarter, cheating on your diet & calories vs. protein. (1:10) - Question 1- Why am I not seeing results even though I’m working out hard? (13:45) - Kyle quote: “Earned, not given” (18:20) - Josh quote: We grow through what we go through - Dhiman What has us excited or intrigued: (27:20) - Client shoutout: Jason (30:13) - Question 2- How often do you cheat on your diet? I have a friend at work that does a Sunday cheat day and told me it’s the best way to see results since you’ll be perfect Monday-Saturday. Thoughts? (35:03) - Question 3- If I’m out of calories for the day but haven’t hit my protein, what should I do? Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox Monday question contact@colossusfitness.com ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Dec 11

DM “Learn More” @ ColossusFit to get your guaranteed results Summary of episode: Don’t fall victim to busy seasons of life. Life happens, and it with the right tools you can navigate any season without losing your identity as “someone who trains” or “someone who eats well.” This episode will give you the tools and mental anchors to stay lean and jacked with less time. Listed points: “You don’t rise to your goals — you fall to your systems.” Three system framework to succeed through ultra busy times Part 1: Mental Anchors and identity: Identity Statements Examples I use: “I’m the type of person who trains no matter how busy I am.” “I prioritize health because it makes everything else in my life easier.” “Nutrition is not something I do — it’s part of who I am.” Identity removes negotiation. Anchor Rituals (2–3 minute habits) -Mini routines that connect you to your identity: -Morning weigh-in -60-second intention (“What does the best version of me do today?”) -Setting out gym clothes the night before -Tracking calories reminders -Daily walk Non-Negotiables examples: -Protein target -Steps -Water -Training 2–3x/week -Sleep routine -No binge eating Part 2: Nutrition In Chaos If it’s not simple, it won’t happen. Remember: Busy people need fewer decisions, not more discipline. The goal is to simplify. -Set breakfast -Pre-log -Healthy set foods to eat out -Rotating dinners -Meal prep -Emergency protein healthy snacks Part 3: Training in chaos -Same time every single day -Get it done when your willpower is at it’s highest- morning is ideal for most -Have accountability with someone. Arnold example -Real stakes if you don’t show up -Realize how much better it will make you when it gets done 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/

Dec 8

➢ Apply for the $10,000 scholarship- https://docs.google.com/forms/d/e/1FAIpQLSeY5voHkpACl2xdcrCOM_O9M1cH4tV8PRY5zECAi880usdpyA/viewform ➢Get your free form guide- https://colossusfitness.lpages.co/form-cheat-sheet/ ➢ Glute activation reels- https://www.instagram.com/reel/Ca5A-WoFFnV/?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 (2:00) - Question 1- I’m having a hard time with glute activation. Any glute focused exercise such as hip thrusts, rdl, lunges - I do I find I feel more in my hamstrings, lower back and I rarely get that glute pump. What tips do you have? (14:00) - Josh quote: “Fear is a liar. Commit or don’t go at all.” - Christian Hosoi (21:00) - Kyle quote: “The losers and winners both fail, it’s just that the winner gets back up and does it again.” (22:25) - What has us excited or intrigued: Client shoutout: Brandi Question 2- Why do I gain strength on some exercises and not others? (37:28) - Question 3- Are you able to make your own pre workout? You guys said there are a handful of ingredients that are the most important can I just dose those if I don’t care about taste. Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox Monday question contact@colossusfitness.com ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Dec 4

➢ Get my FREE fat loss guide: https://colossusfitness.lpages.co/free-fat-loss-guide/ Summary of episode: In today's episode we are going to show you how to fix your relationship with food and finally get the results you deserve. (0:00) - Intro Most people know what to do but they just don’t do it. I’d argue a good chunk of the population. Let’s say 90% of people know if they eat less they’ll get better results. The other 10% still believe that starvation myth, hormones, metabolism, and all that junk is what’s holding them back Today, instead of telling you to eat less and move more we’re going to aim to fix your relationship with food once and for all, to help you make better food decisions. 1- Be aware of the times you actually struggle 2- Add Before You Subtract 3- Use food as fuel 4- Build non-food sources of dopamine 5- Eat foods you love that are also good for you 6- Add more predictable structure 7- Avoid the all or nothing mentality 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/

Dec 1

➢ DM “Cyber Monday” to IG @ ColossusFit ➢ Hip mobility video- 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 talk about how to get back on track after a big meal or day, get over body dysmorphia and if stretching is needed after a workout. (1:08) - Question 1- I unfortunately went off track this past weekend for Thanksgiving and I’m looking to get back on track, but I can’t help but feel like I lost tons of progress and am beating myself up over it. Any thoughts? (14:55) - Josh quote: Bodybuilding is an art, your body is the canvas, weights are your brush and nutrition is your paint. We all have the ability to turn a self-portrait into a masterpiece. ΚΑΙ GREENE Kyle quote: “Proud, but never satisfied.” (20:00) - What has us excited or intrigued: (24:40) - Client shoutout: Past beast-mode transformations Where we’re at in our journey?: Links Discussed in episode: Weekly questions: (28:05) - 2- How does one get over body dysmorphia while still going after a fit look? No matter how hard I try, I feel like I’m not good enough. 3- How important is stretching after lifting? How much time/effort should be put into stretching (if any)? Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox Monday question contact@colossusfitness.com ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Nov 27

➢ DM "Black Friday" to @ Colossusfit for our biggest discount on coaching + a FREE hoodie ➢ Get your free fat loss guide- https://colossusfitness.lpages.co/free-fat-loss-guide/ Happy Thanks Giving! 🦃 Ultimate guide to staying on track this thanksgiving weekend and for any future family/holiday event: 1- Attitude (Your attitude towards the event controls everything) 2- Plan for movement - turkey trot, morning walks, family walks, gym before the storm 3- Plan nutritionally - DON’T SKIP BREAKFAST - promotes binge eating, when are your big dinners, can you pre-log?, intermittent fasting, protein fast use tools that are at your disposal -how can I fill myself up as much as possible for the lowest amount of calories? 4- Plan were you want to indulge and what you value less 5- Navigating thanks giving meals - order, protein, veggies, 1-2 meal max instead of snacking all day 6- Attitude after thanks giving - wrong way you’ll role into chaos - having accountability and a plan after (BLACK FRIDAY) 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/

Nov 24

➢ DM “Black Friday” to ➢ 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 workout classes suck, how to have all day energy and if we’re doing a New Years challenge. (0:28)- Question 1- I have a friend who refuses to lift weights with me because she says she likes her workout classes. She hops around from place to place doing whatever is trendy, she is always working out but I feel like she sees no results. How can I get through to her? (19:05) Josh quote: “You have power over your mind — not outside events. Realize this, and you will find strength.” — Marcus Aurelius (17:40) - Kyle quote: “Intentions don’t matter. Actions do.” (21:10) - What has us excited or intrigued: (25:55) - Client shoutout: Krista (29:30) Question 2- I get SOOO tired at 3pm. I just feel like I checkout and want to nap or just end up watching tv all day. How can I have more energy during the day and how do you make your nights productive? (39:15) Question 3- Are you guys doing a new years challenge? Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox Monday question contact@colossusfitness.com ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Nov 20

➢ Apply for 1 on 1 coaching www.colossusfitness.comSummary of episode:(0:00) - Intro1- You don’t need to do endless cardio to lose fat.2- You can’t out-train a bad diet3- Supplements are the biggest money grab in the industry.4- You’re not seeing results because you’re not consistent enough5- You don’t need detoxes, cleanses, etc6- You can enjoy food, travel, and drinks and get results7- Most influencers don’t train/live the way they say they do.8- You don’t need to train abs to see absThanks 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/

Nov 17

➢ DM “Black Friday” for early access pricing @ColossusFit ➢ Follow us on Instagram for daily livestreams- ⁠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 weight for life, avoid overthinking and proper workout structure. (0:20) - Question 1- I’ve lost weight a few different times but never seem to keep it off. How do you guys make sure weight loss is forever instead of a phase? (11:27) - Kyle quote: “Don’t wait until you reach your goal to be proud of yourself. Be proud of every step you take.” (13:30) Josh quote: “You don’t get the body you want by doing what’s comfortable. You get it by doing what’s required.” What has us excited or intrigued: (18:40) - Client shoutout: Jose Garcia- 17lbs down in 12 weeks (21:55) - Question 2- I find I constantly over think and have a hard time making the right decisions for me, on my journey. Then I end up doing nothing. How would you navigate this? (30:35) Question 3- I find my workout takes over 2 hours. Once I do 15 mins mobility, 15 mins warmup etc, I’m already 30 mins in. Any tips to speed it up? Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox Monday question ⁠contact@colossusfitness.com⁠ ➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: ⁠https://colossusfitness.com/

Nov 13

➢Follow on IG for a giveaway- https://www.instagram.com/colossusfit/?hl=en ➢ Message me “Hybrid training guide” and I’ll send it right over (FREE) In this episode I go over different ways and strategies for managing strength training with endurance training, while getting results. In this case, I’ll be referring quite a bit to my marathon training and how I managed it all. (0:00) - Intro (3:45) 1- Scheduling will be everything Often I’d have to double up (early run, lift later) Following your schedule instead of emotions will be KEY (6:14) - 2- Follow a properly periodized routine Running, lifting, etc (8:20) 3- Prioritize what’s valuable to you Might have to cut out bicep curls and other intense sports during these times (10:40)- Get your free guide (11:52) 4- Avoid cutting corners w/ strength training huge mistake from runners (16:16) - Recover like an athlete Sleep 7–9 hours - your recovery is what drives muscle retention. Manage stress - too much fatigue from both styles kills progress. Stay hydrated and consider electrolytes for longer cardio sessions. (18:03) - 6- Get used to being uncomfortable & embrace the suck Soreness will be normal Being tired will be normal (19:47) 7- Understand the importance of listening to your body 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/

Nov 10

➢ DM Skinny fat to IG @ ColossusFit for coaching ➢ Follow us on Instagram for daily motivation & inspiration- 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, fat loss tips for women & the truth about business partners. (0:39) - Question 1- I’m not overweight, but I have very little muscle and noticeable fat around my stomach and chest. Why does my body look soft even though I’m technically at a healthy weight, and how can I change that? I think the term is called skinny fat. (8:50) - Josh quote: "Act as if what you do makes a difference. It does" William James (12:00) - Kyle quote: “ The real reason you're tired all the time: It's not your workload. It's your open loops. The text you haven't answered. The apology you owe. The decision you're avoiding. The conversation you keep postponing. These run in the background of your mind all day, draining your battery. Close your loops. Watch your energy return. Mental clutter is more exhausting than physical work ever will be. ” (13:30) - What has us excited or intrigued: (15:25) - Client shoutout: Yong (18:00) Question 2- I’m a 39 year old female, very busy with work and kids, what do you find is the biggest thing that holds someone like myself back from seeing change? (24:00) - Question 3- I know you guys have mentioned being in business together 10+ years. I’m starting a business with a friend and hear horror stories about having business partners. Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox Monday question contact@colossusfitness.com ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Nov 6

➢ Message me “Fast food guide” on IG @ ColossusFit and we’ll send it right over In this episode we share the tips and principles to help you stay on track during tougher times such as fast food, restaurants, etc. Often people are good about staying on track during perfect situations, but really struggle when it comes to fast food, restaurants, etc. (0:00) - Intro (01:41) 1 - Focus on protein and build from there. Carbs and fats are literally everywhere you look Healthy plate: Protein (chicken, steak, fish, tofu) Veggies (salad, grilled, or steamed) Smart carbs (rice, potatoes, wraps, pita) (04:23) 2- Have some staples you typically choose Ex- chipotle/bowl places for fast food Restaurant- chicken salad, steak & salad, bowls, etc (05:41) 3- Try to avoid liquid and unnecessary calories -ex pop with a burger order -cocktails when out -If drinking alcohol, go for vodka soda, light beer, or wine and limit to 1–2 (08:08) 4- Customize your order (politely) Sauces/dressings on the side Grilled instead of fried Extra veggies instead of fries Half rice / half salad base (10:56) 5- Be honest about what you value -Unfortunately, it’s extremely hard to have unlimited apps, a big entree, dessert, drinks etc and still see progress. (12:10) 6- Eat until you’re 80% full. You don’t need to finish everything in front of you If portions are huge, eat half and bring half home (15:12) 7- Log even if you’re unsure & make sure to overlog All places are designed to have you come back with tons of oils, butters & sauces (16:58) 8- Use eating out as a skill, not a setback The goal isn’t to avoid restaurants forever - it’s to learn how to make smart choices no matter where you are. 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/

Nov 3

➢ Message us “tight tummy” to IG @ ColossusFit to apply for 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 stay consistent with training, how to have great hotel gym workouts & how to choose a personal trainer. (00:00) - Intro (00:37) - Question 1 - How can I stay consistent with training? I find it hard for me to stay on track for longer than a month. (10:14) - Josh quote : “The difference between ordinary and extraordinary is that little extra.” — Jimmy Johnson (12:43) - Kyle quote : “If you can’t measure it, you can’t manage it” What has us excited or intrigued: (21:35) - Client shoutout : Sarah (23:07) - Question 2 - I’ve got a trip planned where I’ll be using my hotel gym. How can I get the best workout in without having the best equipment? (30:05) - Question 3 - What to look for when choosing a personal trainer? I’ve never hired one and am honestly worried about losing money and not seeing results. Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox monday question contact@colossusfitness.com ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Oct 30

➢DM “FREEDOM” To be free from dieting once and for all Summary of episode: In today’s episode I am going to share the secrets to how I have been able to stay ripped and lean for 10+ years without struggling. The secret is something I call the freedom formula. Listed points: (00:00) Story about our journeys: Real talk today, highs and lows of my journey How I eat using the freedom formula (3 P’S): (07:12) Path - What are you working towards / becoming? How are you doing it - what path works for you? (10:06) Protein, calories goals (14:11) Percentage - 80/20 Why does this work? It takes what’s complex and makes it simple. The complexity continues in execution, where I make it easy Making sure data is actually strong data - pre loging v adding after Spreadsheet Ability to adjust and having confidence I’m on the right path Special circumstances, protein fasts, diet breaks, refeeds, reverse dieting I will make you your plan. Save you time, get you 5x better results and if it sounds too good to be true, you’re overthinking it. Let me show you, guaranteed. If you’re done with struggling and want this freedom from dieting, DM me “FREEDOM” to work with me 1/1. 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/

Oct 27

➢ 4 Exclusive Spots to work with me (Coach Josh) To Lose 20lbs of fat, build 10lbs of new muscle eating whatever you want without sabotaging progress, fully guaranteed. DM me on instagram @ Colossusfit “FREEDOM” to claim your spot - First come first serve! (00:00) 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 fix hormonal damage, best non scale ways to track progress and how our Texas trip was. Josh quote (14:20) : Tony Robins “The more progress you make, the happier you are.” - Kyle quote (12:04): there’s always going to be a party. The bars will always be there. No matter how many of you are; they’re always open. What’s not always open is the opportunity to check the box of achieving your dreams” What has us excited or intrigued: Client shoutout (23:29): Jorge & Dean Where we’re at in our journey?: Links Discussed in episode: Weekly questions: Question 1 (00:35) - What are the best ways to track progress? I already weigh-in everyday but I want more ways to quantify my progress. Question 2 (27:02) - How was Texas and why were you down here? Question 3 (30:35) - How to fix hormonal damage so you can actually start losing fat? Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox monday question contact@colossusfitness.com ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Oct 23

DM “New Years Challenge” To @ ColossusFit to apply for early access pricing In this episode we go over 9 simple ways to be more fit, healthier & happier this fall. Listed points: (1:29) spend time in the sun each day (3:05) Get outside and on more walks (Hikes, more movement) (5:02) - Stay hydrated (Set a hydration goal, buy a new water bottle) (5:49) - Enjoy healthy fall foods instead of unhealthy ones (Chilli, soups, stew, tea - enjoy others in moderation) (8:30) - Spend some more time in the gym (9:28) - Revist what your goals are (Cutting and bulking cycles) (10:50) - Set goals for the end of the year / Set a new challenge - Be on your phone and screens less (Allow yourself to be bored) (12:40) - Schedule in some things you’re looking forward to (Be seasonally appropriate) (13:50) - Maximize your inputs (Limit screen rot - study & be curious) 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/

Oct 20

➢ Apply through our website www.colossusfitness.com ➢ Form playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7&si=sCFGCq9ZPmg0QjR8 ➢ Form guide- https://colossusfitness.lpages.co/free-fat-loss-guide/ ➢ 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 fix form, navigating peer pressure and hit macros without having control over food. Josh quote: Treat yourself like someone you are responsible for helping. Kyle quote: Eat single-ingredient foods. Lift 4x a week. Walk 10k steps. Sleep 7+ hours. Skip the booze. Do it for 90 days… you won’t even recognize yourself.” What has us excited or intrigued: Client shoutout: Chelsea Where we’re at in our journey?: Links Discussed in episode: Weekly questions: Question 1- How do you navigate peer pressure when eating out or being around friends who aren’t into fitness? Question 2- What are some good general tips to give me better form in the gym for most exercises? Question 3- What are your tips if you are traveling for work and the schedule is set (meetings start 8am and dinner and social hour goes until about 11pm). I get my morning runs in but meals are also provided so I don’t have much control over what I choose to eat and have to scale back from workouts compared to when I’m home. - Amber Chien Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox monday question contact@colossusfitness.com ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Oct 16

➢ Apply for 1 on 1 coaching- https://www.colossusfitness.com In this episode we go through 8 simple ways to break free of being in a slump. These tips can change the game for you, so we hope you enjoy! 1- (01:13) Get started - start small and build up (Change enviroment, declutter, get out of the house, switch things up) 2- (03:17) Get some goals (Find your why and have it mean something to you) 3- (05:20) Accountability (There will be tough days, someone to be strong when you’re weak - don’t let this be chat gpt, friend, coach, trainer) 4- (07:48) Make real stakes 5- (10:16) Create the routine that will set you up for success (Start with the morning and establish the biggest movers) 6- (12:41) Make it easy on yourself (Healthy food, gym routine) 7- (13:53) Have motivational crutches 8- (16:46) Recovery properly 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/

Oct 13

➢ Head to our website and apply for coaching www.colossusfitness.com Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about must know unique gym hacks, the best time to workout for best results and how to improve recovery. Josh quote (14:46) : “Life is not about waiting for the storm to pass. It’s about dancing in the rain.” - Greg Plitt Kyle quote (19:24): “The body keeps score. If we don't take care of ourselves physically, if we don't align ourselves properly, it doesn't matter how strong we are mentally or spiritually.” What has us excited or intrigued: Client shoutout (26:23): Chris Rogers Question 1 (00:27) - Is it possible to lose weight without tracking my food intake? Question 2 (28:05)- Is there really a ‘best’ time to train, or does it just depend on your schedule? Question 3 (32:31)- I’ve been pretty sore no matter what I do, what are some eas ways to improve my recovery? Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox monday question contact@colossusfitness.com ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Oct 9

➢ Follow Caleb on IG- @‌mountain_man_caleb ➢ DM us “Caleb” to apply for 1 on 1 coaching (Guaranteed results) This week, I sit down with Caleb to talk about the real side of transformation, not just the weight lost, but the mindset shifts, the wins, the struggles, and the lessons learned along the way. We dig into the moment that sparked his fitness journey, how being a parent shaped his motivation, and the biggest changes he’s felt since dropping from 222 lbs to 195 lbs. Caleb opens up about navigating injuries, finding balance on the weekends, and pushing through those tough mental battles when quitting feels easier. I really feel like you're going to enjoy this episode. Thanks for tuning in. 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/

Oct 6

➢ DM me “Metabolism” to IG @COLOSSUSFIT to re-fire up your metabolism so you can burn more fat and eat more food. 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 speed up your metabolism, avoid over eating and biggest podcast struggles. (0:00) - Intro Question 1- (00:46) What if anything you do you find hard about podcasting? I don’t get how it seems so easy to you guys. Would love to hear more about this.Josh quote: (14:13) “Just do it.”Kyle quote: (09:54) “If you have someone that believes in you, it’ll completely change everything for you.”What has us excited or intrigued: Client shoutout: (24:36) Clients that completed the challenge Question 2- (26:12) How can I improve my metabolism? I hear a lot of buzz around this and I feel my metabolism is broken. Question 3- (34:27) How can I simply stop over eating, how do you help your clients with this? Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox monday question contact@colossusfitness.com ➢Follow us on instagram ​@colossusfit​ ➢Apply to get your Polished Physique: https://colossusfitness.com/#motivation #fitness #podcast

Oct 2

DM “NUTRITION HACKS” To @ ColossusFit The first 20 lbs come off with effort. The last 10? That’s a game of precision, patience, and discipline. (0:00) - Intro 1- (01:25) Dial in Nutrition w/ precision Tighten tracking/start tracking Measuring cups, food scales, limit random costco snacks, kids snacks etc. “I want to lose fat but don’t want to track” 2- (05:17) Increase Output Increase steps & cardio to ensure you’re in a bigger deficit 3- (08:35) Ensure you’re using data properly Daily weigh-ins, weekly averages Progress photos, measurements 4 (11:51) - Utilize advanced Tools Most important one here, the last bit of weight comes off with patience and consistency. Being honest with yourself Set a new standard Add in diet breaks, refeeds, reverse diets, etc as you see fit 5- (14:44) Lifestyle & Recovery -Focus on sleep and stress management Cut out alcohol 6- (17:13) Mindset & Patience Most important one here, the last bit of weight comes off with patience and consistency. Being honest with yourself Set a new 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/

Sep 29

➢ DM ME “GLUTE GAINS” TO IG @‌COLOSSUSFIT to apply for a special case study ➢ 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 your glutes, work through injuries & best fitness accomplishments. ( 00:00) - Intro (0:20) - Question 1 - What are the best exercises and ways to grow your glutes safely and effectively? (16:07)- Josh quote "Busy is never a valid excuse. Either you care enough to make the time, or you don't." (21:44) - Kyle quote “A lot of people wait for the perfect condition to start, but don’t realize starting is the perfect condition.” What has us excited or intrigued: (28:33) - Client shoutout: Ryan (31:32) - Question 2 - How can you keep training and making progress while dealing with an injury? (37:09) - Question 3 - What’s your biggest fitness accomplishment that you’re proud of? Tanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox Monday question contact@colossusfitness.com ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Sep 25

Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en Summary of episode: (0:00) - Intro There’s a lot of very obvious mistakes that people make on their journey such as not hitting calories, skipping workouts, etc. But even worse, there’s an insane amount of “hidden” mistakes. These are things that make you feel like you’re doing it all right, but you’re still not seeing true change. 1- (01:26) More sets, more reps, more everything Superset example. Barbell bench, flat db bench, into db lateral raises 2- (03:31) Eating healthy without tracking calories 3- (05:56) Free programs “The more you pay, the more you pay attention” 4- (07:18) Supplements/health drinks etc You’re taking a bunch of vitamins, shakes, cleanse stuff etc Poppi example 5- (08:42) Pickleball/recovery/sauna - you’re showing up 6 - (10:30) Workout classes 7- (16:13) Tommy texting “But I went to the gym today, I was there 2 hours” 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/

Sep 22

➢ DM “Fall Special” 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 top tips to stay on track while travelling, if meal timing at night matters & how to stay fit as a new parent. (0:00) - Intro (00:44) Question 1- Top tips to stay fit while travelling (13:15)Josh quote: “How you do anything is how you do everything.” (16:49) Kyle quote: Do what you can, with what you have, where you are." – Theodore Roosevelt What has us excited or intrigued: (19:44) - Client shoutout - Nicole (23:24) Question 2- Does meal timing and eating late at night really matter? (26:35) Question 3- What tips do you have for new parents navigating fitness? Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox monday question contact@colossusfitness.com ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Sep 18

➢ Message us “TAYLER” to Instagram @ColossusFit if you want to see results. ➢ Follow Tayler on IG @Tayler_lifts_ In this episode I interview Tayler who has lost over 100lbs. Give it a listen as I know you'll be able to learn a lot. (0:00) - Intro (0:52) - What was life like for you before you started your weight loss journey? In terms of exercise, nutrition etc (2:50) - Was there a specific moment or turning point when you knew you had to make a change? (5:40) - What were some of the first small changes you made that really started to add up? (7:00) - What identity change did you see as the journey shifted? (8:30) - Tell me more about your journey with no alcohol & sobriety? (12:20) - Was there a point where you debated hopping on a trend/fad, etc? (14:25) - How did you manage this journey through grad school, working full time, etc? (17:30) - How did you navigate this journey while dealing with the hip surgery? (21:00) - How powerful was the accountability for you? (27:30) - What helped push you through the early challenges on your journey? (29:25) - If you could go back and give your past self one piece of advice before starting, what would it be? (30:45) - Any personal growth book that stands out to you? (32:40) - What habits do you have daily that helps you stay on track? (35:30) - How do you think your results might have been different if you didn’t have a program/community/coaching? (38:50) - Any other setbacks or obstacles you had to go through in your journey? (41:40) - If someone’s on the fence about joining, what would you tell them based on what you’ve seen as a coach? (43:00) - Favourite quote? 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/

Sep 15

➢ DM me “FALL SPECIAL” to IG @COLOSSUSFIT ➢ Follow coach Armando - @armxndofigueroa In this episode I interview coach Armando, where do go in depth on a number of different topics that I know you'll find interesting. Nutrition, fat loss, fitness struggles, & so much more. Enjoy this amazing episode! (0:00) - Intro (1:40) - Tell me more about your background into fitness? (4:03) - What kind of setbacks did you face in your early years of fitness? (6:09) - What was the course called that you studied in college? (7:04) - What are some common mistakes you see people making that’s holding them back from seeing results? (9:30) - What are some ways and strategies you’ll use to help out when you find a client is struggling? (11:45) - What do you think is the number one reason people stay consistent in our program? (15:25) - Does any one transformation really stand out to you that you've helped out? (18:10) - What tips do you have for anyone that has some sort of setback or Injury? (21:01) - Why do you think accountability is so important? (22:55) - What is it that you’re currently training for? (23:40) - How are you finding managing strength training and marathon training? (24:35) - Have you ever thought of doing hyrox? (26:33) - What kind of tips do you have for someone to do hybrid training? (29:01) - Is there anything in the fitness industry that bothers you? (31:02) - What are some important initial habits needed to ensure you stick to the journey? (33:30) - What’s your biggest nutriton tip? (35:20) - Why is our program so good for busy people? (37:25) - If someone’s on the fence about joining, what would you tell them based on what you’ve seen as a coach? (39:15) - Anything else you’d like to share for someone looking to lose weight and see results? (42:33) - What’s your favourite quote? 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/

Sep 11

➢Get coached 1/1 By Me: https://colossusfitness.com/ Youtube form playlist: https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7&si=2nvgnkYPbCzEqI0I Free form guide: https://colossusfitness.lpages.co/form-cheat-sheet/ Summary of episode: (0:00) - Intro Listed points: (00:44) Form over weight, my early squat example, drilling things over and over (05:37) Genetics matter but don’t define you (07:16) Enjoy being a beginner more (09:56) Coach (12;31) Bulk the right way / cut the right way (14:09) Celebrate PR’s and always set new goals (Learn to love this) (16:01) Don’t get enticed by trends 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/

Sep 8

➢ Apply for 1 on 1 coaching- ⁠https://www.colossusfitness.com/⁠➢ Youtube channel- ⁠https://www.youtube.com/@ColossusFitnessWelcome 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 enjoy life without blowing progress, stay consistent & why we started a fitness podcast. (00:27) Question 1- What made you want to start a fitness podcast?(17:06) Josh quote: “The most important investment you can make is in your future self.”(15:51) Kyle quote: “No one is coming”,What has us excited or intrigued:(31:54) - Client shoutout- Ellie (33:05) How can I enjoy my life without blowing my progress everytime. How do you do it?(40:40) What’s the secret to staying consistent. I get it takes time and I have gotten in rhythms before, but I always break down and fall back to my old ways.Thanks for listening! We genuinely appreciate every single one of you listening. ➢Email me/ submit a mailbox Monday question ⁠contact@colossusfitness.com⁠➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: ⁠https://colossusfitness.com/#healthylifestyle #fitnessmotivation #gymmotivation

Sep 4

JOIN OUR NEWSLETTER- https://colossusfitness.lpages.co/motivation-monday-newsletter/ Summary of episode: (0:00) - Intro In this episode we go over 7 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 (01:19) - 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 (03:13) - Develop your magic morning 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 (05:19) - Express gratitude/meditate 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. We live in a world where we are constantly stressed and activating stress hormones in our bodies, which can have a negative impact on our health. Taking the time to breathe and meditate helps you de-stress and signals to your body that you’re safe. Just start with 1 minute if you’re new to it. 4 (08:16) - 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 (09:15) - Make time for downtime/things you look forward to 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 (10:49) - Consistently read & learn Whether it’s regular books, audiobooks, podcasts, courses, etc, constantly investing in yourself will always pay off. 7 (11:37) - Keep your space tidy A tidy space=a tidy mind. Keeping your space clean and organized will leave your mind in a calmer state. Keeping your space tidy also makes it easy to know what resources you have, and helps to save you time in the long run. 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/

Sep 1

➢ LAST CHANCE for our fall challenge… message “Fall challenge” to IG @‌ColossusFitWelcome 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 25lbs, brutal weight loss talks and proper rest times.(0:00) - Intro(1:18) - Question 1 - I’ve got about 25 pounds to lose. I used to be 170 and want to get back to 145lbs. What should I do?(11:58):Josh quote “Play long-term games with long-term people.” – Naval Ravikant(09:58) Kyle quote : “Everyone wants to be spectacular, but also wants to fit in. That’s impossible—if you do what everyone else does, you guarantee average results. To stand out, you have to do what most people won’t.”(17:00) - What has us excited or intrigued (22:38) Client shoutout:Tayler(25:26)- Question 2- How do I approach someone close to me that needs to lose some weight? I’m not sure what to do or how to approach it. It doesn’t seem like they care a whole lot.(30:40) - Question 3 - How long should I be resting? And what do you recommend doing between sets to get the most out of my workouts?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question contact@colossusfitness.com➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

Aug 28

➢ Message "Fat loss guide" to IG @Colossusfit In this episode we go over all the truths about the biggest loser documentary, why you're likely going to fail using ozempic, doing 75 hard and so much more. (0:00) - Intro Listed points: In today’s episode, we dive into the harsh reality behind shows like The Biggest Loser and why extreme approaches like 75 Hard, Ozempic, or rapid weight-loss challenges are setting you up to fail. We unpack the truth about: How early 2000’s TV shows glamorized unhealthy, short-term fixes Why extreme dieting, skipping meals, and relying on supplements destroy your metabolism The loss of good habits and the creation of damaging ones The mental and emotional toll when there’s zero support after the cameras stop rolling Why living in a controlled “bubble” environment doesn’t translate to real life The long-term cycle of weight regain and the monkey that never gets off your back If you’ve ever been tempted by extreme challenges or quick fixes, this episode will show you why they don’t work—and what you should focus on instead for lasting 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/

Aug 25

➢ Join our fall challenge: https://www.colossusfitness.com/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about what pre workout is, how to lose weight without working out and if lifting weights makes you bulky. ➢ Join our fall challenge: ⁠https://www.colossusfitness.com/⁠ ➢ Follow on IG @ColossusFit for daily tips 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 pre workout is, how to lose weight without working out and if lifting weights makes you bulky. (0:00) - Intro (00:53) Question 1- What does pre workout actually do, does it work and should I take it? (11:30): Kyle quote “Don’t forget to dance with the one that brung you”What has us excited or intrigued: (15:34) Josh quote: "Discipline is remembering what you want tomorrow more than what you want right now." (25:34) Client shoutout: Heather S (27:48) Question 2- Is it possible to lose weight without working out. I primarily just want to lose weight with diet because I’m too busy to go to them gym. (34:25) -Question 3-Does heavy lifting actually make you bulky? Some girls are just too built for me and I’ve been hesitant to up my weights because I don’t want to look that way. Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox monday question contact@colossusfitness.com ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Aug 21

➢ Message me " fat loss guide" to IG @ColossusFit for a free guide on losing fat ➢ website- www.colossusfitness.com This episode was inspired from a question on Instagram- “What are your go-to’s for your clients when the scale is stuck?” (0:00) - Intro 1 (02:04) - Find out if you’re truly at a plateau Average weigh-ins Measurements, photos etc, 2 (04:10) - Make the appropriate changes to create a deficit through nutrition. Biggest step is decreasing calories 3 (07:21) - Make changes through training/cardio 4 (09:50) - Self belief and full commitment 5 (14:35) - Dial in on the accuracy/avoid cheat days Food scales, measuring cups etc It’s been proven most people underlog their calories, taking them out of a deficit So many people don’t log drinks, alcohol, etc Most people end up having cheat days or days that take them out of a deficit 6 (16:30) - Higher level approach Carb refeeds, diet breaks, reverse diets 7- Try to detach yourself from the scale is possible Focus on non scale victories 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/

Aug 16

➢ Message 'Fall Challenge” to IG @ ColossusFit (limited spots available) Starting in just 2 weeks ➢ 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 make your diet stick, avoid getting bored of lifting and thoughts on Chet days. 01:50) Question 1- How can I finally lock into my diet and make it stick? I always do okay for a bit then usually one bad night or an event blows it up. (23:06) Josh quote : “You thought it was going to be easy? To be the best you gotta go through the tests.” (15:56) Kyle quote : “Your excuses are just lies you tell yourself.” “Excuses sound best to those making them” What has us excited or intrigued: (28:51) Client shoutout: Chris Where we’re at in our journey?: Links Discussed in episode: Weekly questions: (32:12) Question 2- I’ve been lifting for a few years now and find myself getting bored. Any tips or strategies to help me avoid getting burnt out? (43:47) Question 3- (43:47) What are your thoughts on cheat days? I eat super clean during the week and have 1 day (usually Sundays) where I eat whatever I want. Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox monday question ⁠contact@colossusfitness.com⁠ ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: ⁠https://colossusfitness.com/

Aug 14

➢ Check out our website www.colossusfitness.com In this episode we talk about 10 big reasons you may not be seeing results. This will be broken down into a few different categories with 3 different reasons for each of the main core pillars. Nutrition, training & mindset/accountability. Make sure to stay to the end for the mindset tips as that’s what holds people back the most. (0:00) - Intro Nutrition (01:05): (01:15) No awareness into your nutrition (02:25) Inaccuracy with food tracking (05:39) Trying to be perfect (Having an all or nothing approach) Training (07:26): (07:29) Going too easy on yourself (no progressive overload whatsoever) (08:43) Doing only cardio (10:23) One size fits all program or no program at all Mindset/accountability (12:00): (12;31) Know it all (being close minded) (15:21) Hopelessness (feel like if I do it it won’t work) (17:41) Inconsistent effort (18:21) No actual 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/

Aug 11

➢ DM “Fall challenge” to IG @ ColossusFit to apply for our early bird special ➢ 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 overlooked small daily wins, how to get smarter results and our biggest fitness regrets. (0:00) - Intro Question 1 (01:13) - What are some areas you find clients work harder than they need to where they could just be working smarter? For instance I used to do an hour of cardio everday before I signed up with you guys and you told me to axe it and instead focus on trainer smarter and just managing my calories better. Josh quote (13:34) : "If you do what everyone else does, you’ll get what everyone else gets. To be exceptional, you have to do what others won’t." Kyle quote (19:02) : “Every result starts with a seed. If you don’t plant it, don’t expect it to grow.” What has us excited or intrigued: Client shoutout (26:51): Kris M Question 2 (28:44)- What are some small daily wins I can start stacking to become fitter, healthier and happier version of myself? Question 3 (35:32) - I’m pretty new to the gym. I’m curious if there’s anything you regret or would change looking back at the start of your journey? Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox monday question contact@colossusfitness.com ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Aug 7

➢Follow us on instagram @colossusfit (0:00) - Intro Listed points: (00:45) “Pickle juice is the secret to PRs.” (04:29) “Stop doing warmups — waste of time. Go in cold and primal.” (07:49) “You have to train fasted for fat loss.” (10:09) “No pain, no gain.” (14:11) “If your girl doesn’t know your macros, she’s not the one.” (17:00) “Dry scooping pre is better because it hits harder.” (19:41) “You’ll lose gains if you miss a day.” (22:05) “You don’t need protein powder — just eat 8 eggs raw before bed.” (Salmonella roulette) 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/

Aug 4

➢ DM “Fall Fitness Challenge” to @Colossusfit to get your spot secured for our biggest fitness challenge yet. ➢ Join our weekly newsletter- https://colossusfitness.lpages.co/motivation-monday-newsletter/ ➢Youtube form playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7&feature=shared ➢ Our email- contact@colossusfitness.com Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about ridiculous gym myths, pet peeves & cringiest podcast story. (0:00) - Intro (01:45) - Question 1- What’s the most ridiculous gym myth you’ve ever heard? (08:55) - Josh quote: “Fear is a mile wide and an inch deep.” First step towards greatness is the scariest (10:43) - Kyle quote: “Treat every moment as if it is your last, because in life everything must come to an end, we don't know when or how so enjoy every moment for what it is and have no regrets.” (13:02) - What has us excited or intrigued: Client shoutout: John U (24:41) - Question 2- What’s your gym pet peeve that instantly puts you in a bad mood? (31:04) - Question 3- How has your fitness journey changed your identity outside the gym? (37:57) - Question 4- What’s your cringiest old workout video or photo moment? Thanks for listening! We genuinely appreciate every single one of you listening. Email me contact@colossusfitness.com ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Jul 31

➢GIVEAWAY FOR SHIRTS! Our IG- (tag 1 friend) ➢ DM “training hacks” for a list of extra high level tips E-mail- contact@colossusfitness.com -Rep count, strong In this episode we go deep to help you have better workouts in the gym. This podcast is going to be a mixture of small actionable steps you can take right now, but also bigger picture tips to help you long term. Listed points: (0:00) - Intro 1- (01:48) Aim to push yourself close to failure for every exercise. 2-3 reps left in the tank for most exercises Push to failure for one set to see where you’re at 2- (04:28) Optimize your workout environment for better results -The gym you go to if possible -home gym? Motivational posters 3- (07:09) Be on a good program - good programs have periodization, challenge, and intention. They’re created for YOU based on your goals, situation, past history, equipment available, time frame. 4- (10:10) Aim to maximize presence at the gym Phone on airplane mode, avoid news, taking calls, etc 5 - (11:48) Do what is going to get you results (Do fun things too but do them as extra) The hard things especially 6 - (14:00) Keep a consistent log of the weights you’ve been using 7- (15:25) Know your why! Why are you in the gym...what motivates 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/

Jul 28

➢ Apply for 1 on 1 support- ⁠https://www.colossusfitness.com/⁠ ➢ Follow 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 improve your relationship with food, best glute exercises & if fat is the enemy. (0:00) - Intro Question 1- (01:09) I track my food and have seen some weight loss, but I find it hard to include exotic foods and when I do I struggle. It’s either I’m super clean or I just find I do off the deep end. I don’t wanna have this relationship with food how can I improve? Josh quote (13:42): "Your body is the reflection of your lifestyle." - Greg PlitKyle quote (11:45) : "You don't get results by focusing on results. You get results by focusing on the actions that get results." What has us excited or intrigued: Client shoutout: Grecia What makes us happy: (21:40) Question 2 (27:46) - Best glute building exercises? I’m currently trying to improve the size of my glutes. Question 3 (31:26)- Eggs are great, but high in fat. At what point does fat not matter if your goal is protein? 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/

Jul 24

DM “FAT LOSS” To @ Colossusfit On IG to get my free fat loss guide. Summary of episode: In today’s episode we are reacting to the internet’s top weight loss tips. The good, the bad and the ugly. What is your number one weight loss tip? Listed points: (0:00) - Intro (00:47)Take a real audit of everything you're eating in a typical day (everything, not just meals but also drinks and snacking) and identify easy places where you can cut calories (I started measuring the cream I was adding to my coffee. The amount of half and half I was using before contributed to like 20% of my daily calories lol., dressings, snacks, soda) (02:35) Calorie Deficit, but prioritize protein and fiber / / BUT THAT DOESN'T WORK FOR EVERYBODY!! It only works for people who abide by the laws of thermodynamics. (05:02) Drink the water in Cancun, I lost 22lbs in just four days with this simple trick. (05:49) Portion control. A lot of comments here say to eat less. But few are explaining how. You don't need to skip meals or change the food you eat. You just need to eat less if it. Portion control is the way to do this. (Stop eating a whole bag of chips, have one scoop of ice cream instead of three) (08:03) Get heartbroken / Instructions unclear: ate all the ice cream / (09:05) Absolutely stop drinking alcohol (for those who do drink). (10:54) Whatever you do, no drastic diet please! Just healthy alternatives - one change at a time. (11:52) The most effective change is the one you commit to. That's why most New Years plans are disasters, people commit themselves to 1000 things under the sun. (13:14) Don't trust weight loss tips from strangers on the Internet. / Recovering from an ED and this made me so sad to read. People need to stop. Just freaking stop. For those who don't, start going on walks. Even just for five minutes a day at first. Get your body moving and create that habit. It will grow and eventually lead to daily exercise. Then, you can focus on changing your eating habits. Make sustainable changes at a time Reddit thread: https://www.reddit.com/r/AskReddit/comments/1lzpwg0/what_is_your_number_1_weight_loss_tip/ 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/

Jul 21

➢ Message “fat loss guide” to @colossusfit on IG to get a FREE 33 page ebook ➢ Also message “fast food survival guide” to IG to get another amazing free guide ➢ Follow our 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 your partner/family on board with fitness, 3 weight loss rules & tracking food at restaurants. (0:00) - Intro (00:46) Question 1- If you have a partner who asks for your feedback regarding their health/fitness journey but it causes an argument, what would you do?I track my macros, I lift 4x a week my training went from workout mode to actual training, progressive overload and seems suchhhh a difference. He doesn’t like to hear what I have to say and gets mad when I don’t want to answer or have the convo. He has a fear of food, he tells me he won’t eat the amount I say he should be having bc he’s terrified and so I just leave it alone. (10:55) - Josh quote “The man who loves walking will walk further than the man who loves the destination” (14:48) - Kyle quote “There are only two people you should aim to make proud in your life. 8 year old you and 80 year old you.” (17:43) - What has us excited or intrigued (26:25) - Client shoutout: Donnie What makes us happy (29:09) - Question 2 I’m sick of not seeing progress. I will do whatever you tell me to do to see progress and finally lose weight. Give me three golden rules to follow for me to lose this weight and I will make it happen. (1. Track your food, 2. Pre log 3. Monitor and have consistent training/cardio Bonus. 4 a coach to prove to yourself that you’re serious) (34:20) - Question 3- I’m going out to a Mexican restaurant tonight and want to not exceed my calories for the day, but there are no calories listed on the menu…how do you recommend navigating 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/

Jul 17

Summary of episode: Listed points: (00:00) (00:51) Take time to make yourself feel better (03:44) Wake when you’re supposed to wake up (04:53) Hydrate early (06:04) Go on a walk (07:57) Starts with sleep (09:21) Don’t overthink being tired (11:23) Breath-work - 4 square breathing method, wim hoff method (13:09) Eat better (16:02) Caffeine strategically (17:29) Work towards your purpose and live a fulfilling 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/

Jul 14

➢ Follow @Colossusfit on IG and message "Fat loss guide" and we'll send it over completely FREE ➢ 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 cardio for fat loss, if fasted cardio works and if you need 8 hours of sleep. (00:00) Intro (01:21) Question 1- What is the best cardio for fat loss in your opinion? (14:00) - Kyle quote:“To be successful at anything, the truth is you don’t have to be special, you just have to be what most people aren’t. Consistent, determined, and willing to work for it. No shortcuts.” - Tom Brady (15:52): Josh quote: “Don’t just work hard. Work hard on the right thing.” — James Clear (24:32): What’s been making us happy (27:04): Client shoutout: Shelby (29:57) Question 2- Is fasted cardio better? (33:32)Question 3- Do you need eight hours of sleep? 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/ #healthyhabits #motivation #fitnessmotivation

Jul 10

➢ 4 spots “fat loss” Summary of episode: (00:00) Listed points: (01:29) Catch themselves slipping & “never miss twice” (02:37) No big misses (04:47) Chose the right options when they eat out / Avoid empty calories (06:02) Consistent gym schedule and routine (08:15) Methods of accountability / coaching (11:02) Fitness Accessories / Count their steps / scales (12:58) Solid, tangible goals set 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/

Jul 7

➢ Apply for coaching- Message “tight tummy” to Instagram to learn more ➢ 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 for a tight tummy, if running is killing your gains and ab training mistakes. (0:00) - Intro (0:50) Question 1- I have a boat party coming up in the next month and I want to look as lean as possible. Any tips to help me get there? especially my stomach area. (07:31) - Josh quote: “A man grows most tired while standing still.” — Chinese Proverb (10:50) Kyle quote: "The only limits that exist are the ones you place on yourself." (13:17) What has us excited or intrigued: Client shoutout: Brandi (23:14) What’s making us happy this week? Question 2 (27:24) - I’ve been doing a lot of running but find it’s harder to recover for my strength workouts from them, but find walking doesn’t make me work hard enough. Any thoughts on this topic? Question 3 (31:44) - What are some mistakes you see when it comes to ab training? My friend works his abs daily and I keep telling him it doesn’t make sense. 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/

Jul 3

DM “RECIPE GUIDE” to @ COLOSSUSFIT for my free pre logged recipe guides with step by step instructions and a barcode you scan to directly add the meals right into myfitnesspal. Summary of episode: Tracking your food doubles your chance of success with your diet. We know it’s important and we need to do it, and perhaps you’ve tied and failed with logging your food before In today’s episode I am going to give you ten pro tips to make logging your food as simple as possible so you can build the habit and reap the rewards. . Listed points: (01:50) Change your mindset (03:52) Reminders/ make it a habit (Get a streak going) (06:36) Pre-made MFP meals (anchor with protein + fiber) Ex. Greek yogurt and berries, chicken and broccoli, eggs spinach etc (09:19) “default meals” that will fit close to perfect (turkey burger, burrito bowls, greek yogurt) (13:00) “default days” - consistent simple fall back meals (14:48) Log even when you go over (17:07) Don’t put off “difficult” meals (18:52) Minimize random snacking (Better behavior anyways) “I don’t need it” (21:04) Be accountable to the data/ review the data 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/

Jun 30

➢ Check out our website for coaching www.colossusfitness.com ➢Follow us on instagram: https://www.instagram.com/colossusfit/?hl=en ➢ Shoulder mobility- https://www.youtube.com/shorts/-XkqICaG0b0 ➢ Hip mobility- 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 talk about how stretching wrong is killing your results, how to be motivated after a bad sleep and if meal prep is actually worth it. Question 1 (01:20) - When should I utilize static stretching vs dynamic stretching? Does it depend on the type of workout? Before or after working out? Josh quote (12:17): “We suffer more in imagination than in reality.” — Seneca Kyle quote (15:13): It's not the result that's Important, It's Who You Become in The Process of Achieving the Result. What has us excited or intrigued What makes us happy Client shoutout: Emily Question 2 (30:24) - How to get motivated to. get out of bed at 5am after a crappy sleep? Example is if my 4 year old has an accident @ midnight? - Melissa Question 3 (38:16) - Is meal prepping actually worth it. If it is how do you guys do 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/

Jun 26

KEY WORD: DM “Coach” to @ colossusfit to get coached 1/1 by me. Your results or you money back guaranteed. Summary of episode: In today’s episode I share my top 10 easy tips and tricks I use to live a fitter, healthier and happier life. Listed points: (01:03) DREAM BIG/ START SMALL: Small steps for consistent progress (02:55) Rule of 5 (05:30) Make self care a non negotiable: Working out, eating well and getting proper rest and recovery. Start to prioritize this and avoid big misses. (07:13) Weekly check-in (Coach PUSH) (09:22) Over give (11:05) Don’t be afraid to fail (14:12) Own your things, don’t let them own you: Practice minimalism (17:55) Keep promises to yourself: If I say I’ll work out, journal, or read I do it. It builds trust with myself, which I’ve realized is at the core of discipline. (19:28) Plan the day before it starts (20:24) No phone in bed 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/

Jun 23

➢ Message me “Healthy Hormones” to work with me 1 on 1 @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 optimize hormones, recover after a bday day of eating and if you should go to the gym. Question 1 (00:20)- Do you have any tips for what to do after a day where I went over my calories and cheated on my diet? Kyle quote (09:33): You don’t become a champion by doing what feels good. You become one by doing what’s necessary. You want to feel good? Then go get a massage.” Josh quote (11:46) : Can you sacrifice who you are for you could become? The reason most people don't succeed is because they can't let go of their old identity. Too emotionally attached to the lesser version of their selfs." What has us excited or intrigued Client shoutout: Kallie What makes us happy Question 2 (26:55) - When it comes to hormones, I find mine often work against me. Any tips to help combat that? Question 3 (32:57) - I have a pretty good condo gym setup. It’s easy for me to get there, but obviously lacks all the machines normal gyms have. Is it worth getting a gym membership that’s about 15 minutes away? 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/

Jun 19

➢ DM “REAL RESULTS” for guaranteed 1 on 1 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. 1 (01:02) - Ask yourself how you could do better next time 2 (02:20) - Focus on the next step in front of you You’re one workout, walk, healthy meal etc away from being back on track 3 (03:22)- 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. 4 (05:33) - Avoid focusing too much on the past & focus on what’s in front of you. BE PRESENT! 5 (07:38) -Have accountability. No one will notice you miss a workout or don’t eat well if you don’t make it known. DM “REAL RESULTS” if you want exactly that, real results. 6 (09:57) - Be patient but don’t make excuses for yourself Thanks for listening! We genuinely appreciate every single one of you listening. 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/

Jun 16

➢ DM “ACTION TAKER” 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 manage stress, gym etiquette debates and eating more calories on busy days. Question 1 (01:04): “How many do you have left?” Josh quote: “Pain is the gatekeeper of destiny.” “Pain is there to ask you one question - Do you really want to achieve your goals or are you just a talker.” Kyle quote: “You're only one workout or meal away from being back on track" What has us excited or intrigued: Client shoutout (29:54) : Mike & Mary (power couple) What makes us happy: Question 2 (33:34): What are your best tips for managing stress? I’m still working out 4-5 times a week but was wondering what you guys do to reduce stress. Question 3 (41:20): My Job can be quite active and others sedentary. Should I raise or lower calories for the day according to my activity levels? 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/

Jun 12

FREE FAT LOSS GUIDE- Summary of episode: Listed points: (01:33) Pre-logging (03:58) Hydration - salt, electrolyte drinks, BCAA’s (06:41) Increasing volume - going from 80/20 to 90/10 (08:30) Removing your cheat day (10:20) Afternoon protein snack (11;43) Food cut off time (13:10) Walking - walking can act as a mild, natural appetite suppressant. Reduces gherlin "the hunger hormone”. Lowers cortisol to improve your mood especially if you struggle with emotional eating (14:11) Stack good days and keep stacking them (Don’t break for small pleasures!) 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/

Jun 9

➢ LAST CHANCE FOR THE SUMMER SPECIAL! Message “summer special” 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 how to push through plateaus, how to properly gain muscle, & advice our clone would be the worst at. Question 1 - (00:59) - I’m about 90% done with my goal. I’ve lost 40 lbs since last year, but I’ve been really happy with it. Because I’ve still gained significant muscle at the same time of losing fat. What I’m trying to work on now, is leaning up and getting rid of the stubborn fat. Kyle quote (12:44) : “If you’re gonna do it, do it. Say what you can do, and do what you say. If you can’t do it, don’t say you can do it.” - Matthew McConaughey Josh quote (14:19) : “You have power over your mind—not outside events. Realize this, and you will find strength.” — Marcus Aurelius Client shoutout: Summer challenge winners and participants Question 2 (26:56) - Hey I’m 25 and definitely a hard gainer, I’ve struggled to keep mass and put new mass on. I’ve been consistent with my gym routine and pretty consistent with calories and protein. I’m always working to be more consistent but I am having a hard time here, any tips to add mass when nothing else works? Question 3 (37:56) - You have to coach your clone. What do you think they’d be worst at? 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/

Jun 5

➢ Learn more about our coaching www.colossusfitness.com In this episode we walk you through the 7 big nutrition habits you have, that’s causing you some progress. Episode 696 we go over 7 nutrition mistakes you’re likely making, but this episode is different. Your habits are likely holding you back, so start by making these changes. You don’t rise to the level of your goals, 1- (00:53) Overeating “healthy foods” 2- (03:47) Snacking in general/always grabbing stuff 3- (05:37) Skipping Meals or Over-Restricting 4- (06:54) Always saying yes to everything 5- (10:05) Consistently needing food or a dessert after dinner 6- (11:31) Emotional or Mindless Eating 7- (13:18) Always winging it 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/

Jun 2

➢ DM “Skinny fat” to IG @ ColossusFit to apply for our cast study (3-4 spots) ➢ 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 motivation tips & if online coaching or personal training is better. Question 1 (01:47) - I find I’m in an awkward position where my arms and everything else is quite skinny, but my stomach is kind of big. How would you combat this? Josh quote (10:44) : "Success isn't built in the spotlight." Kyle quote (13:30) : “Knowledge is not power- it’s potential power. Knowledge is not mastery. Execution is mastery. “ What has us excited or intrigued: Client shoutout (22:53): Andrew D What’s making us happy this week? Question 2 (31:06) - I’m curious what the best piece of advice is for being motivated. Anything that stands out to you? Question 3 (36:05) - What’s better, online coaching or personal training? I’ve been training 1 year now and seem to have a good flow with my form, but just struggle with seeing 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/

May 29

KEY WORD: “SUMMER SPECIAL” 3 spots Summary of episode: What diet do I need to be on to actually shred fat? "Should I cut carbs to get lean for summer?" "How many calories should I eat to lose fat?" Keto? "What supplements actually help with fat loss?" -Supplements are a waste of time if you don’t have your bas "Can I lose fat and gain muscle at the same time?" "How much water should I drink to help fat loss?" Problems: -"How do I stop snacking at night?" -"How do I break through a fat loss plateau?" "How do I stay on track during vacations, BBQs, and weekends?" "What are healthy go-to summer meals or snacks?" "How do I stay motivated when it’s hot and busy?" "How do I stay consistent with kids at home during summer break?" "What’s the best time to work out in the heat?" 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/

May 26

➢ Message “Summer special” to @ ColossusFit for a special offer ➢ Follow 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 crazy results in 90 days, best fat loss supplements & if it's too late to get in shape for summer. Question 1- (01:57) How can I get killer results in 90-days? I like breaking my business goals down into quarters and want to use the next three months to really dial into my goals. Kyle quote (10:39): “We won’t always be at 100%, but we can always give 100% of what we currently have.” Josh quote (17:04): "Anything worth doing is worth overdoing, moderation is for cowards." What has us excited or intrigued: Client shoutout: Ryan update Question 2- (24:50) What are the best fat loss supplements? Question 3- (32:09) "Is it too late to get in shape for summer?" 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/

May 22

➢ DM “RECIPE GUIDE” to IG @ ColossusFit and we’ll send you 53 high protein, easy to make recipes. Summary of episode: In this episode we go over 11 healthy meal and snack options to eat in a pinch. Meals: 1- (01:05) Rotisserie Chicken + Salad + Minute Rice 2- (02:44) Protein Smoothie Whey protein + banana + frozen berries + spinach + milk (5 different protein recipes at the end of our guide for free) Cinnamon roll, green glow. 3- (05:16) Tuna salad lettuce wraps Put the tuna and half of the oil from the can in a bowl and mix with the tomato puree. Chop the red onion as fine as possible and add to the tuna. Cut the apple in 2 parts and remove the core. Chop the apple into small cubes and also add to the tuna. Mix everything. Spread the tuna over the 8 lettuce leaves and serve as wraps. 4- (06:45) Greek Yogurt Bowl Plain greek yogurt, berries, seeds, honey 5- (07:32) Overnight Oats+ Protein Scoop + Berries - Add cinnamon or flaxseeds for extra nutrition. Snacks: 6- (09:01) Hummus + Baby Carrots or Bell Pepper Strips -Whole grain pita chips are a great add-on. 7- (10:16) Apple or banana with peanut butter 8- (11:19) Protein Bar or Beef Jerky + Piece of Fruit 9- (12:49) Canned Tuna or Salmon + Whole Grain Crackers + Cherry Tomatoes Add mustard, Greek yogurt, or hot sauce for flavor. Slightly longer to make meals, but still efficient and solid 10- (14:03) Turkey burgers 11- (15:17) Chicken wraps 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/

May 19

➢ FREE GIFT DM “TRAINING HACKS” to @ colossusfit ➢ DM “body recomp” for a special case study to lose fat, and build muscle ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en Why we fall motivation video- https://www.youtube.com/watch?v=mgmVOuLgFB0 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 operate at a high level, if cardio or strength training is better and how to program your workouts. Question 1 (00:23) - Hey Kyle & Josh, I love your message and you guys are inspirations to me. How do you continue to operate at such a high level and not fall off? Josh quote (10:11): "Men destroy each other during war, and themselves during peacetime." — Nassim Taleb Kyle quote (13:34): "But it ain’t about how hard you hit. It’s about how hard you can get hit and keep moving forward; how much you can take and keep moving forward. That’s how winning is done!” -Rocky What has us excited or intrigued: Client shoutout: Mandy Question 2 (20:19) - You guys talk about how your routines are superior. What makes your routines so great and how can I use some of those tips to improve my workouts? Question 3 (32:03) - Is Cardio Or Weight Training Better For Fat 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/

May 15

Summary of episode: In this episode we talk about what a reverse diet is, why we would do them, how to do them and so much more. NOTE: MOST PEOPLE DO NOT NEED REVERSE DIETS! What is a reverse diet? How you eat after a diet of 8+ weeks is over Instead of just going back to the diet you were eating before the cut What are the benefits? Prevent rapid fat re-gain after a diet as we are PRIMED for fat re-gain after a diet Find out our new maintenance The goal is to restore metabolic rate, avoid fat gain, and support long-term sustainability. Who is it for? After a diet that gives you plenty of fatigue (hunger, cravings, low energy, etc) If a diet doesn’t give you any of these, eating normally/healthy after is totally cool How to do a reverse diet? Know your end of cut macros/calories From there, start adding in 50-150 cals per week (mainly carbs and fats) MONITOR YOUR BODY! Weigh yourself daily, track weekly averages, and monitor measurements and progress photos. Adjust Based on Response- If weight jumps quickly (>1 lb/week): hold calories steady until it stabilizes. If weight is stable: continue adding 50–150 kcal each week. Common mistakes: Increasing calories too quickly Letting “reverse diet” become a binge phase Not being patient Fearing any weight gain 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/

May 12

➢ DM “mothers day special” to apply @Colossusfit ➢ Message “macro hacks” to IG for a macro hacks list 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, maintain strength with an injury and best filling snacks. Question 1 (00:22)- Any tips or tricks to reduce stress? I find I struggle with this a lot. Josh quote (09:46): "Get focused, get ferocious. Dig deep and find that fire inside of you, The one that doesn't take no for an answer." Kyle quote (12:53): “You get rewarded in public for what you do in private.” What has us excited or intrigued: Client shoutout (22:06) : Vanessa Johnson Question 2 (23:09)- What do you guys do to keep up strength when resting an injury? Question 3 (28:41) - I know you talk quite a bit about not snacking, but I’m curious. If you were to have some “healthy” snacks, what would they be? 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/

May 8

Listed points: 1- (00:46) Brush your teeth - josh 2- (01:50) Pre logging meals - David 3- (03:32) Using bone broth instead of olive oil. Flavor, protein and way less cals. Bonus if you cook it in onion. - Maddy 4- (06:12) Repeating meals that work well for you - Freeda 5- (09:23) Protein fasting - Freeda 6- (13:58) Front loading protein when you have less control of meals later - Megan 7- (14:54) If you’re going to snack at nighttime pre-log and stick to it - Carol 8- (16:30) Meal planning and bulk cooking - Alex 9- (17:26) Big salads are clutch in a cut - Brooke 10- Walk the perimeter of the grocery store, go in with a list, etc - 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/

May 5

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 stomach fat for summer, top 3 supplements and current gym trends we dislike. Question 1- (01:46) I am so tired of having this pouch in my stomach. I’m making a goal of getting rid of it once and for all by July 1. What’s the fastest way I can make this happen? Josh quote (14:06): "It's simple. Success comes from training harder, living better and digging deeper than the others." Kyle quote (11:40) : “I have a rule: no complaining about a situation unless you're prepared to do something to make it better. If you see a problem and you don't come to the table with a potential solution, I don't want to hear your whining about how bad it is.” - Arnold Schwarzenegger What has us excited or intrigued: Client shoutout: Jeremy Question 2- (23:58) What are current gym and fitness trends that you hate? Question 3- (31:38) If you could only take three supplements what would they be? 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/

May 1

➢Follow us on instagram @colossusfit - https://www.instagram.com/colossusfit/?hl=en In this episode we go over 30 reflections and lessons learned from 30 years of life. All of these realizations have come from the last decade of life, from 20-30 years old, so hope you enjoy them! Listed points: 1- You can accomplish anything you commit to and put your mind to. 2- Success isn’t an arc, it’s a circle 3- Invest in yourself. You are the single greatest investment there is. 4- Take risks 5- Be mindful of the future but don’t let it hold you back from the present 6- Don’t be afraid to start 7- Mistakes will always happen and you’ll never be perfect. 8- Health is wealth 9- Hard work trumps talent. The harder you work, the luckier you get. 10- Read, read and read some some more 11- Your past doesn’t dictate your future 12- Eating healthy 13- You can't change people. You can help them, you can support them, but you can't change them. “My life became so much easier when I realized people can only change themselves.” 14- Be willing to learn from anyone 15- Try new activities/sports/etc Just because you didn’t grow up doing something, doesn’t mean you can’t learn 16- Track as much as possible 17- Winning with others is way more enjoyable. 18- Overcommit and figure it out 19- Always have things to look forward to 20- Comparison is the thief of joy 21- Don’t worry so much. Especially about things that won’t matter in the future 22- Don’t let opportunity pass you by 23- Be extremely grateful for what you have 24- Ignore opinions of people you don’t respect (comments / social etc) 25- You Must Continue to Grow and Develop Yourself. “Never stop learning.” “Evolve or die” or “nobody owes you anything 26- Get great mentors 27- You can always control who you spend time with and should choose wisely -quit/get rid of the things that are holding you back 28- Be the change you want to see 29- Do something great You weren’t just born to pay bills and die 30- Age is just a number Thanks for listening! We genuinely appreciate every single one of you listening. ➢Apply to get your Polished Physique: https://colossusfitness.com/

Apr 28

➢ DM “Summer challenge” to IG @ ColossusFit ➢ Message me "Sleep hacks" on IG @ColossusFit for a free sleep guide with tips ➢ Follow our 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 feeling so tired, what to eat before working out and who to believe in fitness. Question 1- (01:09) How do you know what’s the right fitness & health advice with all the information going around? Josh quote (10:38): "Success is not a straight line it's a squiggly path that will take you back and forth in different directions. What's important is that in general you are moving forward and getting to where you want to go." - Quentin D’souza Kyle quote (12:47): “The person who loves walking, walks further than the person who loves the destination.” What has us excited or intrigued: Client shoutout (18:17): Kyle S- Over 50lbs lost Question 2- (22:10) What should I eat before and after a workout? Question 3- (29:26) Why do I feel so tired all the time? My sleep is okay but not consistent and I consider myself to be generally 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/

Apr 24

➢ DM “Summer challenge” to Instagram @ColossusFit ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en In this episode we talk to you about the 7 nutrition mistakes that you're probably making, and how to avoid making them. Summary of episode: Listed points: 1 (01:11) - Overestimating “Healthy” Foods Foods like nuts, avocados, olive oil, and smoothies are healthy but very calorie dense . Portion control still matters. 2 (03:47) - Always needing something or needing something sweet 3 (06:45) - Needing to take advantage of everything Free meals, free drinks, finishing plate etc. You don’t always have to eat everything 4 (08:44) - All-or-Nothing Mentality One “bad” meal doesn’t ruin your progress, just like one salad doesn’t make you healthy. Consistency beats perfection. 5 (10:37) - Eating Too Fast/Mindlessly eating Your brain takes about 20 minutes to register fullness. Speed eating = overeating. 6 (12:31) - Not Prioritizing Fiber or protein Most people fall way short on protein. Protein keeps you full, helps build/repair muscle, and has a high thermic effect. Fiber keeps you full, helps digestion, and regulates blood sugar. Veggies, fruits, legumes, and whole grains should be part of every day. 7 (13:19) - Blindly Following Fad Diets Keto, carnivore, detox cleanses — trendy diets often work short term because of calorie restriction, not magic. Sustainability matters more. 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/

Apr 21

➢ Message “Birthday promo” to IG @ ColossusFit to apply for our 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 how to get ultra lean for summer, how long a diet should last & strength training benefits. Question 1 (02:39) - I want to get ultra lean for this upcoming summer. I'm 176lbs, and want to lose about 30lbs, but do it sustainably. I workout 4x a week and eat healthy. What action steps do you recommend I take? Josh quote (17:12) : “Big things start small.” Kyle quote (18:51): “Talented people do more reps than untalented people. The reps make them talented." What has us excited or intrigued: Client shoutout (25:57) : Sarah Question 2 (27:33) - I’ve got a family member that’s been consistent with the gym, but only cardio machines. How should I explain to them the benefits of strength training? Question 3 (33:00) - How long should a cut be? And is it better to do it all in one long shot, or do mini cuts? 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/

Apr 17

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/

Apr 14

➢ 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/

Apr 10

➢ 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/

Apr 7

➢ 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/

Apr 3

➢ 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

Mar 31

➢ 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/

Mar 27

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/

Mar 24

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

Mar 20

➢ 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/

Mar 17

➢ 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

Mar 13

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/

Mar 10

➢ 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/

Mar 6

➢ 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/

Mar 3

➢ 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/

Feb 27

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/

Feb 24

➢ 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/

Feb 20

➢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/

Feb 17

➢ 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/

Feb 13

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/

Feb 10

➢ 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/

Feb 6

➢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/

Feb 3

➢ 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/

Jan 30

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/

Jan 27

➢ 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/

Jan 23

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/

Jan 20

➢ 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/

Jan 16

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/

Jan 13

➢ 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/

Jan 9

➢ 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/

Jan 6

➢ 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/

Jan 2

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/

Dec 30, 2024

➢ 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/

Dec 26, 2024

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/

Dec 23, 2024

➢ 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/

Dec 19, 2024

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/

Dec 16, 2024

➢ 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/

Dec 12, 2024

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/

Dec 9, 2024

➢ 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/

Dec 5, 2024

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/

Dec 2, 2024

➢ 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/

Nov 28, 2024

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/

Nov 25, 2024

➢ 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/

Nov 21, 2024

➢ 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/

Nov 18, 2024

➢ 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/

Nov 14, 2024

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/

Nov 11, 2024

➢ 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/

Nov 7, 2024

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/

Nov 4, 2024

➢ 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.

Oct 31, 2024

➢ 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/

Oct 28, 2024

➢ 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/

Oct 24, 2024

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/

Oct 21, 2024

➢ 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/

Oct 17, 2024

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

Oct 14, 2024

➢ 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/

Oct 10, 2024

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/

Oct 7, 2024

➢ 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/

Oct 3, 2024

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/

Sep 30, 2024

➢ 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/

Sep 26, 2024

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/

Sep 23, 2024

➢ 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/

Sep 19, 2024

➢ 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/

Sep 16, 2024

➢ 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/

Sep 12, 2024

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: https://colossusfitness.com/

Sep 9, 2024

➢ 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/

Sep 5, 2024

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/

Sep 2, 2024

➢ 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/

Aug 29, 2024

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 your routine and set aside specific times for your new habits. Consistency is key, so try to stick to the same times each day. 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/

Aug 26, 2024

➢ 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/

Aug 22, 2024

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/

Aug 19, 2024

➢ 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/

Aug 15, 2024

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/

Aug 12, 2024

➢ 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/

Aug 8, 2024

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/

Aug 5, 2024

➢ 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/

Aug 1, 2024

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 Professional Help if Needed Coaching : If you find that the rut is deep-seated or persistent, consider talking to a therapist or life coach for additional support and guidance. 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/

Jul 29, 2024

➢ 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/

Jul 25, 2024

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/

Jul 22, 2024

➢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/

Jul 18, 2024

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/

Jul 15, 2024

➢ 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/

Jul 11, 2024

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/

Jul 8, 2024

➢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/

Jul 4, 2024

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/

Jul 1, 2024

➢ 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/

Jun 27, 2024

➢ 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/

Jun 24, 2024

➢ 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/

Jun 20, 2024

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/

Jun 17, 2024

➢ 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/

Jun 13, 2024

➢ 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/

Jun 10, 2024

➢ 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/

Jun 6, 2024

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/

Jun 3, 2024

➢ 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/

May 30, 2024

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/

May 27, 2024

➢ 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/

May 23, 2024

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/

May 20, 2024

➢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/

May 16, 2024

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/

May 13, 2024

➢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/

May 9, 2024

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 household, not drinking too many empty calories, and not eating to the point of being over-full just because the food tastes so good. - Jonathan.

May 6, 2024

➢ 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/

May 2, 2024

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/

Apr 29, 2024

➢ 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/

Apr 25, 2024

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/

Apr 22, 2024

➢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/

Apr 18, 2024

➢ 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/

Apr 15, 2024

➢ 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/

Apr 11, 2024

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/

Apr 8, 2024

➢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/

Apr 4, 2024

➢ 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/

Apr 1, 2024

➢ 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/

Mar 28, 2024

➢ 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/

Mar 25, 2024

➢ 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/

Mar 21, 2024

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/

Mar 18, 2024

➢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/

Mar 14, 2024

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/

Mar 11, 2024

➢ 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/

Mar 7, 2024

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/

Mar 4, 2024

➢ 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/

Feb 29, 2024

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 household, not drinking too many empty calories, and not eating to the point of being over-full just because the food tastes so good. - Jonathan

Feb 26, 2024

➢ 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 protein snacks. (0:00) - Intro (0:20) - Kyle quote: "If you are depressed, you are living in the past. If you are anxious, you are living in the future. If you are at peace, you are living in the present." - Lao Tzu (3:00) - Josh quote: “Inspiration is for amateurs, the rest of us just show up and get to work.” — Chuck Close (4:10) - What has us excited or intrigued (9:45) - Where we're at in our journey (10:45) - Kyle's background on fitness (14:40) - Client shoutout: Deanne- Down 18lbs, 4 inches off the waist, originally had a goal of weighing in at 130 (weighing in at 124 now) (16:40) - Question 1- What supplements would you recommend after protein if you’re on a tight budget? (23:30) - Question 2- How do I know if I am overtraining? (27:15) - Question 3- Favourite high protein snack? 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/

Feb 22, 2024

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’t insanely drastic. Ex- for breakfast, cutting out a bit of add ons to my greek yogurt. Afternoon snack being switched out, less toppings on turkey burger, etc -People tend to overcomplicate it thinking they need to start eating entirely different, when this really isn’t the case. 3 - Don’t be afraid to ask for help. -Check out our website and fill out a form. We’ll take care of you 4 - How much do you want to lose? -I find this a better metric than how long it should be. Both can work, but the timeframe may be skewed a bit. 5 - Schedule in more movement. -We’re doing the water walk, 1 hour aiming for 3x a week on top of everything else. 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/

Feb 19, 2024

➢ 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 obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.” —Michael Phelps (4:20) - Josh quote: "Care about what others think and you will always be their prisoner." Lao Tzu (7:00) - What has us excited or intrigued: (14:15) - Client shoutout: Coach Lauren (20:35) - Question 1- How to build good body shape? I look good in a sweater and joggers. I have wide set hips and am skinny in my arms and legs but I have a pudgey stomach. I heard you guys talk about skinny fat before and that is exactly my issue. How can I fix this fast? (27:05) - Question 2- How can I get more motivated? (32:05) - Question 3- How can I build long term discipline? 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/

Feb 15, 2024

➢ 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 listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Feb 12, 2024

➢ 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, you cannot change your life unless you change something. If you always do what you always did, you’ll always get what you always got.” (3:35) - Josh quote: "We have come to a point where common sense is now viewed as a revolutionary science. ie- that walking in a forest is good for you, exercising is good for you, whole foods are good for you, sitting in front of a screen all day is bad for you, etc. Living far away from how we were meant to live our lives by nature, is one of the main reasons for modern distress." (7:10) - What has us excited or intrigued (15:50) - Client shoutout: Justis (17:15) - Question 1- How can I lose fat without dieting? (25:20) - Question 2- Ive been struggling to get my morning workout in. Sometimes I sleep in, others I just dont feel like going. Any tips to help out with this? (30:15) - Question 3- I’m new to the podcast and love what you guys are doing. I’ve definitely developed a passion for fitness, and am super curious how you guys got started. I’ll be honest, I still don’t know a ton about you guys, but I saw you have a big following with your youtube channel & Instagram. Curious to hear your story! 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/

Feb 8, 2024

➢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 variables come in between watches lying to us, food labels, etc. Aim to use measuring cups, food scales, and track everything for maximum accuracy. Big takeaway- Keep track of the data and you’ll notice trends. 2- Don’t sweat the small stuff. Most companies will attempt to get you to part with your hard earned money by using enough scientific terms and big words to make you focus on small stuff so they can sell you fad diets, or supplements. 95% of people spend most of their time focusing on the last 5% rather than focusing on what really matters: consistency, adherence, hard work, sustainability, and tenacity. Don’t let your self get suckered. 3- Focus on food density Simply put this means that there are low calories in large amount of food. Low energy density means there are few calories in a large amount of food. Easy way to help feel fuller on fewer calories. Some examples- Water, Fish, Lean meat and poultry, brown rice, sweet potato, basically all veggies, low fat popcorn, etc Here's a quick example with raisins and grapes. Raisins have a high energy density — 1 cup of raisins has about 480 calories. Grapes have a low energy density — 1 cup of grapes has about 104 calories. 4- Aim to snack less or minimize snacking The more used to doing this, you’ll always be looking for food around the house and just eat a bunch of randomness, especially when hungry. I prefer 3 solid meals with 1 solid snack. 4.5 Eat at roughly the same time as usual if possible. 5- Pre log and plan One of the most underrated strategies to help you succeed and stay on track. If you’re reactive vs. proactive, you’ll be highly misguided. 6- Learn to be okay eating the same foods It’s been said that we make 200 decisions related to food a day, by eating more of the same foods, we can help minimize that. An easy way to help this remembering all the benefits of the food that you’re having and all the great stuff it will do for your body. Within each meal, ask yourself - what value is this added for me, or what purpose? This teaches you to learn A LOT vs. blindly following a meal plan and allows you to build up the habits. 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/

Feb 5, 2024

➢ 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: “Nobody cares, work harder.” (2:35) - Josh quote: “You can’t start a fire without a spark.” (6:10) - What has us excited or intrigued (10:15) - Where we are at in our journey (13:15) - Client shoutout: Darren (16:20) - Question 1- I’ve heard about different bodytypes like ectomorphs and such, should I be taking this into consideration when I make a program and training style for myself (23:30) - Question 2- How can I get more connection with my muscle when I workout? I always get crazy pumps for my back but I never feel the burn with my glute training (30:15) - Question 3- How can I accelerate fat loss? I have lost 4lbs my first week cutting but nothing past that and it has been 4 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/

Feb 1, 2024

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

Jan 29, 2024

➢ 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) - Intro (4:50) - Josh quote: "First forget inspiration. Habit is more dependable. Habit will sustain you whether you're inspired or not." - Octavia Butler (6:23) - Kyle quote: “Exercise because you love your body, not because you hate it." What has us excited or intrigued Client shoutout: Marc (13:40) - Question 1- How can I grow a lagging body part? When I started training glutes I was happy and started to see progress, but that has since stalled and I haven’t seen progress in over a year. Please give me tips to help! I workout 5 days a week and eat really healthy, recovery is great, what else can I do? (23:45) - Question 2- I actually do have some questions. I am currently training for a marathon and hopefully a triathlon. I still want to build and keep my muscle while I’m training. Is that still possible? I want to get super toned. (29:15) - Question 3- I love machine training but hate working out on the cables. Do I need to use cables to see progress or are machines totally okay? 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/

Jan 25, 2024

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 -Continue with what's working -Be okay with the boring 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/

Jan 22, 2024

➢ 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 life & fitness & get you fired up for the week! In this episode we talk about how to actually lose weight, tips for hard gainers & how to navigate a busy gym. (0:00) - Intro (2:00) - Josh quote: "A man’s emotions are what define him, and control is the hallmark of true strength. To lack feeling is to be dead, but to act on every feeling is to be a child.” (4:50) - Kyle quote: “All you have to do is show up.” These words are so simple but they’re so much truer than most people realize. (6:30) - What has us excited or intrigued (11:30) - Client shoutout: Jennie - 17lbs down / 5” on waist (13:30) - Question 1- My gym is super busy, and no matter what I can’t seem to get the machines I want to. For my routine, does the workout order matter? (23:15) - Question 2- I’m doing well with my nutrition, but can’t seem to get weight off. Any reasons why that might be? I don't have measuring cups or a food scale if I'm being fully honest, tracking can honestly be challenging to keep up with a busy life (31:10) - Question 3- I heard you talk a lot about fat loss, understandably so. Curious if you have any tips for those struggling to gain muscle. I’m a hard gainer, and no matter what I do I can’t seem to gain weight/muscle. 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/

Jan 18, 2024

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 for applicable for an all inclusive trip, but can apply to majority of other travels. Listed points: 1- Have a plan (think ahead). Pack snacks, plan meals, pre log calories. Plain and simple, go in with a game plan. 2- Head to a grocery store as soon as you can and stock up. 3- Look for solutions, not excuses. Just because you're traveling doesn't mean you can't get it done. 4- Aim to eat bigger healthier meals and limit snacking (unless packed protein snacks) 5- Walk as much as you can. Best way to explore different areas. 6- Check out the gyms asap. We went to powerhouse right away and got a lift in. Josh got day passes and other cool gyms 7- Go in with a positive mindset that you WILL Succeed and can vs “oh I usually fail” or “this is going to be hard i cant do 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/

Jan 15, 2024

➢ 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, overcome gym anxiety & avoid diet burnout. (0:00) - Intro Josh quote: "Take care of your body. It's the only place you have to live." - Jim Rohn Kyle quote: “If what you're doing is working, keep doing it, if it's not then change it” What has us excited or intrigued: Shoutout: Josh Where we’re at in our journey? (18:30) - 1- How many days a week should you be strength training to lose fat and gain muscle? Vs. Cardio - Erika 2- How do you get over gym anxiety? -Kyla 3- How to navigate cal def/ macro goals without getting burnout specially if u are picky eater? -Alyssa 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/

Jan 11, 2024

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 overload. Bench and dips example- both done poorly 4- Not actually being consistent enough in the gym. Only going when life is perfect 5- Too much cardio, too little lifting *dm us “real results” for just that, real results. 6- Not progressing with weights and using the same weight forever 7- Not neglecting what you know you need to 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/

Jan 8, 2024

➢ 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 to the colosseum of life prepared for battle.” - Running in the rain, rain was his excuse today, instead he did it and took responsibility (4:13) - Kyle quote: "Life is 10% what happens to you, and 90% how you react to it." What has us excited or intrigued: Where we’re at in our journey?: (13:00) - Client shoutout: Shoutout to top 2023 transformations Question 1- What are some healthy eating tips to improve my diet? Question 2- How can I incorporate more physical activity into my daily routine? Question 3- What are some ways to manage stress and improve mental well-being? 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/

Jan 4, 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 foods Extreme calorie restriction (starving constantly) Going from 1 to 100 (likely won’t last) An approach that won’t last (keto, meal plan, etc) Quick fixes Here’s what to lean into: Long lasting habit challenge Eating more protein Keeping track of calorie intake and make changes as needed More satiating and whole foods A diet that allows you to succeed on the toughest days 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/

Jan 1, 2024

➢ 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 to the colosseum of life prepared for battle.” - Running in the rain, rain was his excuse today, instead he did it and took responsibility (4:13) - Kyle quote: "Life is 10% what happens to you, and 90% how you react to it." What has us excited or intrigued: Where we’re at in our journey?: (13:00) - Client shoutout: Shoutout to top 2023 transformations Question 1- What are some healthy eating tips to improve my diet? Question 2- How can I incorporate more physical activity into my daily routine? Question 3- What are some ways to manage stress and improve mental well-being? 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/

Dec 28, 2023

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 afraid to take on giants 4. Achieving your potential - Doing The Work 5. Having personal impact 6. Personal Finance 7. Think decisions through 8. Emotion and relationships 9. Personal health 10. Experiences and living a quality life Best thought provoking: The Almanac Of Naval Ravikant Best mindset: Discipline Equals Freedom - Jacko Best finance: Psychology Of Money - Morgan Housel / Die With Zero - Bill Perkins Best fiction: The will of the many james islington Best fiction series: Red Rising Saga 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/

Dec 25, 2023

➢ 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 ...

Dec 21, 2023

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 creative. 5- Invest in yourself. Your knowledge, courses, books, coach, etc. *DM “CHALLENGE” to work with the best before prices go up. 6- Re-evaluate and develop a morning routine you can consistently do. 7- Invest In your sleep routine and sleep space 8 - Plan a getaway/trip of something you’re looking forward to. 9 - Take a daily media break. Even 20 min break when you get home 10 - Go one more & go above and beyond 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/

Dec 18, 2023

➢ 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 more. (0:00) - Intro (0:47) - Josh quote: “Discipline is doing what you hate to do, but doing it like you love it.” “You have to be your best self when you’re the least motivated.” (6:15) - Kyle quote: “Sometimes the thing you wanted to happen is the best thing that never happened” - The Rock What has us excited or intrigued (18:20) - Client shoutout: Josie (22:10) - Question 1- Rapid fire questions for Kyle (36:00) - Question 2- What is the easiest and best way to improve my form? (41:50) - Question 3- Great episode I always save your tips and has help me greatly. Question what you think about the AI workout apps? What do you recommend if any? (43:55) - 3.5 - I don't make my own program but rather follow a few different ones but at my own schedule. Will this work? Mostly due to my work. Thanks. 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/

Dec 14, 2023

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 water 3- Understand the difference between tolerable and intolerable hunger 4- Get rid of the liquid/empty calories 5- Cut out the mindless snacking & have regular consistent meals As Huberman says, “eat like an adult.” Eating regular, balanced meals and snacks can help stabilize blood sugar levels and prevent extreme hunger, which can lead to overeating. 6- Manage Stress & Get Enough Sleep Lack of sleep can disrupt hunger hormones, leading to increased appetite. Aim for 7-9 hours of quality sleep per night. 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/

Dec 11, 2023

➢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 giveaway winner Josh quote: “Discipline is not a one-time event, it’s a lifestyle.” (7:55) - Kyle quote: “You are rewarded in public for what you do in private” What has us excited or intrigued: (16:30) - Client shoutout: Alexx Dans Where we’re at in our journey? (19:20) - Question 1- I’m looking to get started on my goals for the New Year but not really sure where to start. I know you guys say not to wait to the 1st, but any advice or tips to goal set properly would be great. I don’t want to set myself up for failure going into 2024. - James (19:05) - Question 2-Advice to push through a plateau? - Angelos (33:05) - Question 3- Rapid fire Q’s for Josh 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/

Dec 7, 2023

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 willing to sacrifice what you want now for what you can get later. (delayed gratification) 7- Look for reasons not excuses 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/

Dec 4, 2023

➢ 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 should take creatine, how to bounce back from a bad day/week, how to get stronger. (0:00) - Intro Josh quote: If you want to build a ship, don’t drum up the men to gather wood, divide the work and give orders. Instead, teach them to yearn for the vast and endless sea. —Antoine de Saint-Exupéry Kyle quote: Mike Tyson: "Discipline, doing what you hate to do, but do it like you love it.” What has us excited or intrigued: Where we’re at in our journey? Client shoutout: Jorge Question 1- Should I take creatine? I’ve heard a lot about the benefits but I’m not sure if it’s for me. Also, what type is best? Question 2- I messed up over thanks giving and I can’t get back into my groove, what should I do? Question 3- How can I increase my strength? I am so weak it feels and I can’t seem to make any meaningful progress? 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/

Nov 30, 2023

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: Education > entertainment ratio improved. 2. No more mindless scrolling 3. More optimal morning routine 4. More dedicated deep work/silent time to yourself 5. Focus and remember goals 6. Ask yourself, what’s missing? 7. Pay attention to who you interact with 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/

Nov 27, 2023

➢ 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...

Nov 23, 2023

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...

Nov 20, 2023

➢ 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...

Nov 16, 2023

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...

Nov 13, 2023

➢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...

Nov 9, 2023

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...

Nov 6, 2023

➢ 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 ...

Nov 2, 2023

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...

Oct 30, 2023

➢ 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...

Oct 26, 2023

➢ 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...

Oct 23, 2023

➢ 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) - ...

Oct 19, 2023

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...

Oct 16, 2023

➢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 ...

Oct 12, 2023

➢ 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, ...

Oct 9, 2023

➢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 ...

Oct 5, 2023

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...

Oct 2, 2023

➢ 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...

Sep 27, 2023

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 ...

Sep 25, 2023

➢ 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 ...

Sep 21, 2023

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 ...

Sep 18, 2023

➢ 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 ...

Sep 14, 2023

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 ...

Sep 11, 2023

➢ 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...

Sep 7, 2023

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...

Sep 4, 2023

➢ 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...

Aug 31, 2023

➢ 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...

Aug 28, 2023

➢ 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...

Aug 24, 2023

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-...

Aug 21, 2023

➢ 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...

Aug 17, 2023

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...

Aug 14, 2023

➢ 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: https://colossusfitness.com/

Aug 10, 2023

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/

Aug 7, 2023

➢ 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.

Aug 3, 2023

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/

Jul 31, 2023

➢ 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/

Jul 27, 2023

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/

Jul 24, 2023

➢ 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/

Jul 20, 2023

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/

Jul 17, 2023

➢ 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/

Jul 13, 2023

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/

Jul 10, 2023

➢ 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.

Jul 6, 2023

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/

Jul 3, 2023

➢ 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/

Jun 29, 2023

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

Jun 26, 2023

➢ 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/

Jun 22, 2023

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/

Jun 19, 2023

➢ 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/

Jun 15, 2023

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/

Jun 12, 2023

➢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/

Jun 8, 2023

➢ 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 hitting snooze Power of flexible dieting Creatine works Realizing people aren’t judging you in the gym Comparison is the thief of joy Get good gym clothes A bad day doesn’t mean you have a bad life Your self worth isn’t how you look - feel great - people care less than you think Sun exposure first thing In the day If you want something more caloric plan it in! Plan ahead. Motivational wallpapers - Have a great community and support group Have a great community and support group 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/

Jun 5, 2023

➢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 workouts or not. Time Stamps: (0:00) - Intro (1:35) - Kyle quote: “Don't Have $100 Shoes And A 10 Cent Squat” (4:10) - Josh quote: "Overthinking kills your happiness." + Action alleviates anxiety! (5:40) - What has us excited or intrigued (13:50) - Client shoutout: Chris A (17:05) - Question 1- With summer approaching, I’m already starting to notice the struggles. I’m on a journey and have about 20 more lbs to lose. However I love going out with friends, travelling, etc. Any tips to manage this? (24:35) - Question 2- I’m having trouble managing time and prioritizing. Tips? (29:05) - Question 3- Should you space out your workouts throughout the day or just do it all at once? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram ➢Apply to get your Polished Physique: https://colossusfitness.com/

Jun 1, 2023

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 truth is that they do. They are self disciplined. 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. Self discipline is defined as “the ability to control one's feelings and overcome one's weaknesses; the ability to pursue what one thinks is right despite temptations to abandon it.” 1.Discipline is easy to have when you have and set clear goals: Define what you want to achieve and set specific, measurable goals. 2. Start with a plan, even if the plan fails it’s easier to pivot when you know what you were wanting to achieve. Hope is not a strategy. 3. Identify triggers that break self discipline ‌4. Practice self-care: Get enough sleep, eat well, and exercise regularly to help improve your focus and energy levels. ‌5. Make positive habits (Good v bad habits) 6. Hack Motivation Remember that self-discipline is a skill that can be developed with practice and commitment. ‌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/

May 29, 2023

➢ 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 fired up for the week! In this episode we talk about the best diet for fat loss & longevity, how much protein to have & whether personal training or online coaching is better. Time Stamps: (0:00) - Intro (0:38) - Kyle quote: “20 years from now you’d give anything to be this exact age, exactly this healthy, in this exact moment. Take a second to enjoy it.” — Richard Webster (3:05) - Josh quote: “Challenges are what make life interesting and overcoming them is what makes life meaningful.” — Joshua J. Marine” (7:40) - What has us excited or intrigued (16:20) - Client shoutout: Justis (18:50) - Question 1- What is the best diet for fat loss and for me to stick to for the rest of my life? There are so many types and it’s overwhelming. I’ve heard keto is the best. (26:40) - Question 2- Is personal training or online coaching better? (31:45) - Question 3- How much protein should I be eating? 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/

May 25, 2023

➢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? Do the bar, 135, 225 etc and work up 2- Use proper form and technique -Watch our form videos -Ask a professional -Our coaching includes all form video feedback 3- Progress gradually & leave your ego at the door -Avoid the temptation to lift heavy weights or perform advanced exercises before you're ready. Progress gradually by increasing weights, repetitions, or difficulty levels as your strength and skill improve. 4- Listen to your body -Pay attention to any pain, discomfort, or unusual sensations during your workouts. If something feels off or causes sharp pain, stop the exercise and assess the situation. Pushing through pain can lead to more severe injuries. 5- Use spotters and safety measures -When lifting heavy weights, especially during exercises like bench presses or squats, have a spotter nearby. They can assist you if you struggle with the weight or need help. -learning how to fail a squat, setting up safety for squats, etc 6- Maintain proper breathing -Breathing correctly during exercises is essential. Exhale during the exertion phase of the movement and inhale during the return or rest phase. Proper breathing supports stability, prevents dizziness, and helps maintain proper form. 7- Don't neglect rest and recovery -You don't need to be in the gym 2 hours a day, 7 days a week to see progress. -Have a consistent recovery routine that works for you -Focus on prehab before injuries take place. 8- Use appropriate equipment and gear Wear proper workout attire and footwear that provide support and stability. Belts and other tools can be used to help support in the gym Sorry to say but crocs aren’t supporting you as much as you may think 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/

May 22, 2023

➢ 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 fitness accessories, how to enjoy guilt free treats & best summer bbq foods. (0:00) - Intro (0:25) - Josh quote's: "It always seems impossible until it's done." - Nelson Mandela "It does not matter how slowly you go as long as you do not stop." - Confucius (3:20) - Kyle quote's: “Something is better than nothing.” “Consistently good > occasionally great” (5:10) - What has us excited or intrigued (14:29) Client shoutout: Everyone from summer abs (16:20) - Question 1: What are the best and worst fitness accessories? (21:45) - Question 2: How do you find balance in meeting your goals while having a treat guilt free? (24:40) - Question 3: What are some of your favourite summer foods that you’ll use on the bbq? 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/

May 18, 2023

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 out, crash diet, etc because they waited too long. They lost weight, then put it all right back on afterwards 3. Count calories & macros This allows you to know if you’re in a deficit or not, and make changes accordingly Even if you start eating healthier, that’s not going to give you the full picture of what’s going on. Numbers don’t lie! 4. Strength train 3-5x per week Incorporating strength training into your workout routine can help you build muscle and increase your metabolism. 5. Stay active with other activities. Walks, cycling, or participating in other physical activities. 6. Accountability & coaching 7. Get enough sleep: Getting enough sleep is essential for your body to recover and rejuvenate. Aim for 7-8 hours of sleep every night. 8. Stay hydrated: Drinking plenty of water and other fluids is important to keep your body hydrated and healthy. Remember, it's important to be patient and consistent with your efforts. Getting summer body ready is a process, and it takes time and dedication. 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/

May 15, 2023

➢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. (0:00) - Intro (0:38) - Kyle quote: ‘If you want something you’ve never had, you must be willing to do something you’ve never done.’- Thomas Jefferson (3:Josh quote: “A man who procrastinates in his choosing will inevitably have his choice made for him by circumstance.” ― Hunter S. Thompson (7:25) What has us excited or intrigued (13:50) - Client shoutout: Andrew Gombas (16:55) - Question 1: What are some ways to reduce stress? (24:30) - Question 2: How can I improve my sleep quality? (29:27) - Question 3: What are some healthy and filling snacks? 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/

May 11, 2023

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 longer serve you. Practice Self-Care: Take breaks, eat healthy, and rest. Embrace Failure: Learn to view failures as opportunities to grow and improve. Adopt a Growth Mindset: Instead of saying "I can't" or "I'm not good at that," embrace the possibilities of learning and trying new things. Surrounding Yourself with Positive Influences: Spend time with people who uplift and support you in your endeavours. Remember, becoming a better version of yourself is a journey and a lifelong pursuit. Implementing these tips will help strengthen your mindset, and in turn, lead 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/

May 8, 2023

➢ 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) - Josh quote: “We’re tight with property and money, yet think too little of wasting time. The one thing that we should all be the toughest of misters.” - Seneca (1:40) - Kyle quote: “People are working harder than ever, but because they lack clarity and vision, they aren’t getting very far. They, in essence, are pushing a rope with all of their might.” — Dr. Stephen R. Covey (3:25) - What has us excited or intrigued: (10:07) - Client shoutout: Allison Leear (16:00) - Question 1- I have a hard time staying motivated, what should I do to stay motivated? (24:00) - Question 2- I am just about to start by weight loss journey, what is the best way to start losing fat fast? (27:25) - Question 3- Kyle rapid fire questions 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/

May 4, 2023

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 better decisions. 4- Eating too many processed foods 5- Not getting enough fruits and vegetables. How many servings do you have per day? Ask yourself Potatoes are the number 1 source of vegetables in the American diet. 6- Overeating: Many people overeat because they eat too quickly or don't pay attention to their body's signals of fullness. 7- Focusing on the micro over the macro For example: Meal timing over protein intake Supplements over proper water 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/

May 1, 2023

➢ 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 about how to improve mental health, how to tone your arms and favourite exercises. (0:00) - Last chance (0:50) - Intro (1:30) - Kyle quote: “Most failures are one-time costs. Most regrets are recurring costs. The pain of inaction stings longer than the pain of incorrect action.” - James Clear (2:40) - Community Quote: Do. Or do not. There is no try - Luke’s Master (4:35)Josh quote: “Discipline begets discipline. Will propagates MORE WILL.” What has us excited or intrigued (12:40) - Client shoutout: Brooke P (14:15) - Question 1- “I hope you are doing well. One thing that hooked me in your podcasts is hearing “most of all happy”. Do you have any episodes on mental health that you have done?” - Amber (22:50) - Question 2- Curious if you have any tips on how to tone my arms? I’m making good progress with my belly and fat elsewhere, but can’t seem to get the arm fat to go down. (25:30) - Question 3: Going to switch it up here. Rapid fire 7 questions to ask coach Josh and he has to answer them quickly. a) Favourite exercise to do in the gym? b) Least favourite exercise to do? c) Favourite quote of all time? d) favourite sport to watch? e) Favourite sport to play? f) Most challenging part about being a father? g) Least favourite excuse? 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/

Apr 27, 2023

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 training Stop short on strong side, do an extra rep on weaker sides If you have injury or mobility limitations address them Limit machine and smith machine work Increase dumbbell 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/

Apr 24, 2023

➢ 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 motivation. (0:00) - Intro (0:25) - Community top quote: "Simple but chefs kiss.. "without change, nothing changes." - Nic (2:00) - Kyle quote: “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. (3:55) - Josh quote: "Be a free thinker and don't accept everything you hear as truth. Be critical and evaluate what you believe in." - Aristotle (10:18) - What has us excited or intrigued (16:10) - Client shoutout: Grecia (18:50) - Question 1- How do you get back into routine after falling off and losing motivation? (22:00)- Question 2- What is the best fat burner to buy? (16:10) - Question 3- What are the best movements to stack on mass? 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/

Apr 20, 2023

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 good fuel 10-20 sets per week per muscle group is ideal 2- Centre calories around maintenance & focus on protein 3- Decide on a primary goal. Which one is your MAIN focus? On leaner side? Eat in the higher calorie range Higher bodyfat %? Eat on the lower calorie range 4- Pay attention to the details- Sleep is the most underrated factor to gaining muscle and losing fat 5- Have someone who’s unemotionally attached & who’s helped a lot of people in your situation Bonus tip- keep track of all the data and analyze 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/

Apr 17, 2023

➢ 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 talk about the best way to lose body fat & keep muscle and strength, increase squat mobility & our biggest fitness personal records. (0:00) - Intro (0:45) - Youtube quote: "The body is the boss." -Coach Josh (Rachel Durling) (4:40) - Josh quote: “Don’t wish it was easier, wish you were better.” (5:15) - Kyle quote: “Can we please stop using the word "only"? l've only lost 5 pounds I only lost 2 inches I only worked out 3 times I only got 8,000 steps today The word only is blinding you from seeing the progress you are making” (7:15) - What has us excited or intrigued (11:20) - Client shoutout: Steven P (13:50) - Question 1- How can I increase my squat depth? I work a lot of ankle mobility but can’t seem to get anywhere. Use a box. (18:58) - Question 2- What are both of your all time 1rm that you are really proud of? (24:15) - Question 3- I want to do a big cut and lose a lot of bodyfat but I also want to keep as muscle and strength as possible, 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/

Apr 13, 2023

➢ 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/ utilize 0 calorie drinks 4.5 Cut out the pointless calories 5- Make cardio fun 6- Increase your greens intake 7- Do it with others 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/

Apr 10, 2023

➢ 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 real talks about life & fitness & get you fired up for the week! In this episode we talk about the creatine side effects, how to bring passion back for training, and become more comfortable at the gym. Time Stamps: (0:00) - Intro (0:40) - Youtube Quote- "In the depths of winter, I finally learned that within me there lay an invincible summer." -Philosopher and author Albert Camus on resilience (Shared by Jeremy) (1:55) - Josh quote: “Scarcity of self awareness.” Being self aware, by being honest. Accountability mirror, don’t beat yourself up about it, do something about it. What’s holding you back? You should never have failures, loses are the most powerful lessons. (3:45) - Kyle quote: “Fail to prepare, prepare to fail” (5:15) - What has us excited or intrigued (9:00) - Client shoutout: Past 60 day challenge participants (12:55) - Question 1- What are the side effects of creatine? 1.a I haven’t been able sleep when taking creatine has anyone else experienced this? Diarrhea and nausea can occur when too much creatine is taken at one time, in which case the doses should be spread out throughout the day and taken with meals. Creatine supplementation typically results in weight gain, partly due to an increase in total body water 1.b - Does creatine cause hairloss? It's plausible, but unlikely. One RCT linked creatine supplementation to an increase in DHT (an androgen involved in hair loss) but this RCT has never been replicated. 1.c - Is creatine bad for your kidneys? In people with healthy kidneys, long-term creatine supplementation is safe, but there are no long-term creatine studies in people with kidney issues. For these people, using a low dose of creatine (if any) would be prudent. (20:05) - Question 2- Have you done already done a podcast where you give tips on what to do when you’ve lost your passion for training? (25:05) - Question 3- No matter what I do, I can’t seem to get past the point of feeling uncomfortable in the gym. I feel like people are always either looking at me, or I see people filming, etc and I can’t get past this stage. 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/

Apr 6, 2023

➢ 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 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.” (Muscle and fitness) @‌Andrewcoatesfitness 2. The people around you sabotage you ”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.” 3. You always “reset” on Monday or wait for summer to start 4. You don’t have much of a game plan & wing it 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/

Apr 3, 2023

➢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 about our top finance tips, best foods for a healthy diet, and the most ideal form of HIIT. (0:00) - Summer Shred Promo (1:00) - Intro (1:55) - Kyle quote: “If you aren’t willing to work for it, don’t complain about not having it.” (3:55) - Josh quote: “In three words I can sum up everything I've learned about life: it goes on.” ― Robert Frost (7:10) - What has us excited or intrigued (12:00) - Client shoutout: Seth (14:00) - Question 1- What are your top finance tips? (25:30) - Question 2- I want to eat “healthier” but don’t know where to start. What foods are healthy and I get so overwhelmed looking at micronutrients and different groups of food, what do you guys do? (32:00) - Question 3- What is your favourite HIIT Workout routine and why? 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/

Mar 30, 2023

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 sun Spend more time in nature Have events that keep you accountable Fuel your body with the best food possible - Eat more filling food Follow motivating accounts & dial in your circle Lift heavy - no fufu workouts Drink a ton of water Up the protein Wear tighter clothing 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/

Mar 27, 2023

➢ 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 to recover better. (0:00) - Intro (1:35) - Kyle quote: “ If a food is in possession or located in your residence, either you, someone you love, or someone you marginally tolerate will eventually eat it.” - John Berardi (4:50) - Josh quote: “It’s so easy to be great nowadays, because most of the world is weak.” — David Goggins (7:10) - What has us excited or intrigued (17:25) - Client shoutout: Carlos (19:00) - Question 1- How can I know if I’m training hard enough? (27:35) - Question 2- How can I improve my grip strength. I feel like I am way more capable of lifting more but my grip always goes out. (31:55) - Question 3- How can I better recover from my workouts, I find I’m always sore. 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/

Mar 23, 2023

➢ 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 solutions Don't be half in half out Strive to understand yourself Eat high quality, nutrition foods. Have lots of healthy snacks readily available Understand hunger signalling & stick to a routine Avoid trigger foods when down. Know when to pullback/ give flexibility or give yourself a break 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/

Mar 20, 2023

➢ 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) - Kyle quote: “We do not stop exercising because we grow old. We grow old because we stop exercising.” (3:30) - Josh quote: "Have no fear of perfection, you'll never reach it." - Salvador Dali (7:29) - What has us excited or intrigued (16:15) - Client shoutout: Yong (18:20) - Question 1- How can I minimize bloating, I feel like I’m bloated all the time. (23:45) - Question 2- What shoulder movements are the best for development? I can’t seem to get them to grow. (28:40) - Question 3- How can I optimize my hormones, I hear a lot about this but was 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/

Mar 16, 2023

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 deficit Aim for 25-40g of fiber (Most adults eat less than 15g a day. Workup to 1g of protein for the bodyweight you want to be. It can be more complicated than this but this is a great starting point. Cut out the cheat meals and win the weekends. Carbs and fats are pretty interchangeable at this point, eat what you’re comfortable with. 5x quality training sessions Find a realistic solution to scaling cardio. I recommend avoiding huge sessions, instead start with step goals, moderate sessions 3-5x a week and scale from there. Often times you can either avoid cardio and eat less, or do more cardio and eat more. Know what you’re comfortable with. Saying so, cardio should never been a punishment. Adapt - This will work, but you will have to continue to make adjustments. Stay consistent, accept progress isn’t a linear line, it’s a spiral with ups and downs, push through them. Notice we didn’t say anything about supplements, waist trainers or any other gimmicks. These tips aren’t sexy but they are proven. “Day one, or one day.” - You decide. 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/

Mar 13, 2023

➢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 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 the waist, how to work through an injury and how to make meal prep fun. (0:00 - Intro (1:20) - Josh quote: “Some man’s sprint is another man’s stroll. (4:15) - Kyle quote: “Intentions don’t matter. Actions do.” (5:50) - What has us excited or intrigued (13:00) - Client shoutout: Savannah (15:00) - Question 1- Will working obliques make your waist bigger? (18:20) - Question 1.5- What are some of your favourite exercises for obliques? (21:40) Question 2- Injury- is it better to scale back or just take time off when recovering from an injury? (31:10) Question 3- How can I stop myself from getting bored of my meal preps? 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/

Mar 9, 2023

➢ 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 early. Listed points: 1. Walk more 2. Continue to beat the sun up- easy to stop doing as it gets brighter early, but beating the sun up always feels incredible. 3. Set goals for the rest of the year, and check-in with your New Year resolutions. (Over 25% of the year done already) 4. Create clutter free environments 5. Minimalist Challenge (Spring cleaning) 6. Turn off screens and head outside - the world is your playground 7. Aim to eat 5-10% healthier a day (could be just a few small decisions a day) 8. Go into growth mode 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/

Mar 6, 2023

➢ 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 lack of opportunity.” (1:30) - Josh quote: "Choose your hard.” (4:50) - What has us excited or intrigued (16:40) - Client shoutout: Victoria (20:50) - Question 1- What is your body-fat and what’s the best way to calculate body-fat? (26:25) - Question 2- Low calorie and healthy comfort foods (33:30) - Question 3- What is the hardest part of fitness for 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/

Mar 2, 2023

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 ramifications Staple meals that excite you Having support DM “Fat loss” Step tracker/ fitness tracker Have a specific goal - Having a good goal can you help you have control over the weekend and in tough situations. Don’t eat on your phone or in front of the TV, chew more, smaller plates Weigh-in everyday and use the data available 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/

Feb 27, 2023

➢ 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 week! In this episode we talk about how to properly lean bulk, recover after a bad day of eating, and avoid being lightheaded during workouts. (0:00) - Quick favour (0:30) - Intro (1:18) Kyle quote: "To give anything less than your best, is to sacrifice the gift." (4:45) Josh quote: "The tools that got you here won't get you there." (8:35) What has us excited or intrigued (11:05) Book recommendation: The Earned Life - Marshall Goldsmith (17:20) Client shoutout: Kristel w/ coach Krista (20:35) Question 1- I’m starting my first ever lean bulk and I’m wondering how I can make the most of it while gaining muscle, but not too much fat? (26:10) Question 2- Do you have any tips for what to do after a day where I went over my calories and cheated on my diet? (32:25) Question 3- Is it normal to feel lightheaded during your workout? 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/

Feb 23, 2023

➢ 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 hundreds of people. Unfortunately, it’s not always this easy, but simply searching it up will be the first place to begin. (2:35) 2- Can’t find it? Build it. This is an incredible way to ensure you’re as accurate as possible. As we are huge fans of build-your-own type places, you’ll simply log each ingredient by ingredient to maximize accuracy. (4:25) 3- Too hard to build? Find a twin. Let’s say you decide to order a 1⁄2 lb burger while out at a small unknown burger joint. If you decide not to log by ingredient you can find a replicate from a popular joint in MyFitnessPal, that could be in the ballpark of what you had just ordered. (6:02) 4- Over-log when in doubt. The main goal of all food places is to create food that tastes as good as physically possible. They’ll be adding a ton of oil, butter, etc to make this happen, so always remember that it’s probably a few hundred calories more than you’d think it would be. (7:42) 5- Plan as best as you can. Fail to prepare, prepare to fail. By looking up menus in advance, it will help give you a good idea of what’s on the menu and allocate the right number of calories for this experience. (9:30) 6- Avoid all the “extras” or pick your fights. It’s so easy to trick yourself into thinking you’ve picked the right option because you’ve gone to a healthy bowl place, but you’ve added 500 calories of sauces without realizing. These things add up and don’t offer any nutritional value. Same with fries, pops, etc. (11:05) 7- Log it even if you’re unsure. It’s so easy to go into a place and look at a food, then think “no clue, won’t log it”, but that won’t help you on your journey. (13:00) 8- Based on your goals, your situation will look different. A burrito bowl for a 200 lb male that’s looking to gain muscle will look completely different than the 130 lb female looking to lose fat. (13:50) 9- Always have water by your side. Water will be your best friend for sure. It will fill you up, help you stay hydrated, save you hundreds of calories and so much more. (14:35) 10- Focus on health. Often when people have a situation where they’re eating out, they instantly think, “there’s no way I can eat out and get something good for me” (15:05) 11- It will never be perfect. This is something to always remember. A lot of people don’t even realize that foods that have full labels are legally allowed to have up to 25% error on it, so that won’t even be fully accurate. (16:30) 12- Servings can be extremely misleading You may look at something that says, “200 calories per servings”, but always remember to look into what an actual serving is. (18:03) 13- Log everything Yes, that means liquids and veggies. It also means cream in coffee, bites of your partner’s sandwich, sauces, and so on. 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/

Feb 20, 2023

➢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 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 the waist, how to work through an injury and how to make meal prep fun. (0:00 - Intro (1:20) - Josh quote: “Some man’s sprint is another man’s stroll. (4:15) - Kyle quote: “Intentions don’t matter. Actions do.” (5:50) - What has us excited or intrigued (13:00) - Client shoutout: Savannah (15:00) - Question 1- Will working obliques make your waist bigger? (18:20) - Question 1.5- What are some of your favourite exercises for obliques? (21:40) Question 2- Injury- is it better to scale back or just take time off when recovering from an injury? (31:10) Question 3- How can I stop myself from getting bored of my meal preps? 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/

Feb 16, 2023

➢ 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 examples: Smoking- Increased risk of lung cancer, heart disease, tooth and gum disease, and other serious health problems. Procrastination- Can cause stress, reduce productivity and lead to subpar results. (2:05) 1- Waking up early and on time- Increased productivity & time management Opportunity for quiet and solitude Better overall mood: Studies show that people who wake up early are typically more optimistic and energetic throughout the day. Better physical health: Waking up early can regulate your circadian rhythm, improve your sleep quality, and boost your energy levels. (5:25) 2- Morning Movement - Will help you make better eating decisions through the day. Mood increased, so much more. (6:30) 3- Meal Planning/Prepping: Can lead to better food choices, increased savings, and actually save more time. (8:25) 4- Reading: Can improve cognitive function and expand your knowledge and understanding of the world, make better decisions based on the learning and so much more. (10:50) 5- Having a coach- Can help you save time, energy and even money long term. Wander around the gym less, actually stick to something, can go on for days with the benefits here. (13:30) 6- Meditation/Gratitude: Regular meditation can improve mental health, reduce stress, leave you feeling better and refreshed for everything. (15:47) 7- Journaling: Can lead to increased self-awareness, reduced stress, improved problem-solving skills, clarity on goals & more. 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/

Feb 13, 2023

➢ 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 relationships and what books we recommend. (0:00) Special Offer (0:45) - Intro (1:10) - Kyle quote: Work on yourself if you want everything else to work out for you. (2:30) - Josh quote: "Realize deeply that the present moment is all you have. Make the NOW the primary focus of your life." - Eckhart Tolle (4:10) - What has us excited or intrigued (12:20) - Client shoutout: Ashley Trask (15:00) - Question 1- Is it possible to eat out and still lose body fat? Question 2- Best way to stay fit when dating someone with different calorie needs. Question 3- Any food reads lately? I’ve seen your instagram post on your favorite books but with this book challenge you have to have some good reads now. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram ➢Apply to get your Polished Physique: https://colossusfitness.com/

Feb 9, 2023

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 6. 80% full rule in blue zones 7. Learn to cook- Usually food that takes longer to prepare is better for you 8. Learn to eat out or order meal prep services 9. Fill the gaps with veggies not low quality processed foods 10. Drink more water 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/

Feb 6, 2023

➢ 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 stomach? (0:00) - Special Offer (0:40) - Intro (0:55) - Kyle quote: “A good walk in the morning. A good day of meaningful work. A good workout session. A good conversation with a friend. A good time with family. A good night of sleep A good life is pretty simple.” (2:30) - Josh quote: Charlie Munger "Greed isn’t what drives the world, instead it's envy. Our lives are objectively the best humanity has ever had yet complaining & dissatisfaction is as high as ever." Humans don’t want their lives to just be better, they want them to be better than their neighbours. (4:40) - Weekly thoughts/recommendations (13:40) - Client shoutout: Annie (15:10) - Question 1- I find that I constantly get tired during the day, my energy goes in waves and i’m not sure what to do. Any tips to naturally increase energy levels? (23:55) - Question 2- I’m starting to think about getting fit for a trip coming up and really want to have a flat stomach. Any tips or tricks to make this happen? (28:40) - Question 3- Is it okay to workout on an empty stomach? Yes, but not beneficial like some people make it out to be. 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/

Feb 2, 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 bedtime Leave the electronics alone Stretch, breath, and relax. - has been shown to directly improve sleep quality Prep your bedroom- Make a ritual out of making things as cool, dark, and quiet as possible. (4:00) 2- Have a Stress Management Routine Those that are more stressed tend to consume more calories without realizing it, they snack more and become more sedentary. Tips: Meditation, journalling, unwind time Take breaks/avoid news stories Know what stresses you out and be aware of it (9:30) 3- Get Yourself Some Accountability Friend group that actually challenges you Our custom 1 on 1 coaching. DM real results- 3 spots (13:10) 4- Exercise for 60+ minutes a day 60 minutes of moderate physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more. This is 4% of your day. The mental health benefits of all this are also endless. (15:35) 5- Drink Lots of Water More than half of adults in the United States don't drink enough water – because they are too busy, forget or don't track it. The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 15.5 cups (3.7 liters) of fluids a day for men . About 11.5 cups (2.7 liters) of fluids a day for women. Benefits- Weight control, skin clearness, helps you feel full, blood pressure/body temperature regulation, joint health, etc Tips: Keep water by your side as much as you can. Have a solid water bottle that makes sense to you. Set reminders Track it- what gets tracked, gets managed. 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

Jan 30, 2023

➢ 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 episode we talk about if your workouts are too long or too short, the best time to workout and how long to rest in-between sets. (0:00) - Intro (0:30) Josh quote: "By changing nothing, nothing changes. - Tony Robbins" (1:35) - Kyle quote: “Where focus goes, energy flows. And where energy flows, whatever you're focusing on grows. - Tony Robbins (2:30) - Weekly thoughts/recommendations (6:30) Client shoutout: Kelvin (7:35) - Question 1- How long should I be in the gym? I have a busy schedule but I want to put on some muscle! (17:40) - Question 2- What is the best time to workout? The morning or the night. All my friends go in the morning and say it’s better, I want to go with them but I am just not a morning person and the few times i have gone I have had to drag myself there and my training session sucked. (23:00) - Question 3- I feel like I’m not taking enough time between sets and I’m not sure what the optimal rest time is. Any suggestions here? 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/

Jan 26, 2023

➢ 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 maximum accuracy. Big takeaway- Keep track of the data and you’ll notice trends. (3:25) 2- Learn to be okay eating the same foods It’s been said that we make 200 decisions related to food a day, by eating more of the same foods, we can help minimize that. An easy way to help this remembering all the benefits of the food that you’re having and all the great stuff it will do for your body. Within each meal, ask yourself - what value is this added for me, or what purpose? This teaches you to learn A LOT vs. blindly following a meal plan and allows you to build up the habits. (6:40) 3- Focus on food density Simply put this means that there are low calories in large amount of food. Low energy density means there are few calories in a large amount of food. Easy way to help feel fuller on fewer calories. Some examples- Water, Fish, Lean meat and poultry, brown rice, sweet potato, basically all veggies, low fat popcorn, etc Here's a quick example with raisins and grapes. Raisins have a high energy density — 1 cup of raisins has about 480 calories. Grapes have a low energy density — 1 cup of grapes has about 104 calories. (9:40) 4- Aim to snack less or minimize snacking The more used to doing this, you’ll always be looking for food around the house and just eat a bunch of randomness, especially when hungry. I prefer 3 solid meals with 1 solid snack. (13:38) 4.5 Eat at roughly the same time as usual if possible. (14:10) 5- Pre log and plan One of the most underrated strategies to help you succeed and stay on track. If you’re reactive vs. proactive, you’ll be highly misguided. (15:08) 6- Don’t sweat the small stuff. Most companies will attempt to get you to part with your hard earned money by using enough scientific terms and big words to make you focus on small stuff so they can sell you fad diets, or supplements. 95% of people spend most of their time focusing on the last 5% rather than focusing on what really matters: consistency, adherence, hard work, sustainability, and tenacity. Don’t let your self get suckered. 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/

Jan 23, 2023

➢ 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 encouraging others to get fit. (0:00) - Special offer (0:25) - Intro (1:57) - Kyle quote: “It’s the small habits. How you spend your mornings. How you talk to yourself. What you read. What you watch. Who you share your energy with. Who has access to you. That will change your life. (3:57) - Josh quote: "You don't become confident by shouting affirmations in the mirror. But by having a stack of undeniable proof that you are who you say you are. Outwork your self doubt." (6:17) - Weekly thoughts/recommendations (12:41) - Client shoutout: Whitney (14:45) Question 1- How do you encourage other people to get started with fitnesS? (23:15) - Question 2- I hear such mixed things, are carbs bad or good for me and how much should I be eating? (32:35) - Question 3- I’m on a budget, what are your best three muscle building 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/

Jan 19, 2023

➢ 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 encouraging others to get fit. (0:00) - Special offer (0:25) - Intro (1:57) - Kyle quote: “It’s the small habits. How you spend your mornings. How you talk to yourself. What you read. What you watch. Who you share your energy with. Who has access to you. That will change your life. (3:57) - Josh quote: "You don't become confident by shouting affirmations in the mirror. But by having a stack of undeniable proof that you are who you say you are. Outwork your self doubt." (6:17) - Weekly thoughts/recommendations (12:41) - Client shoutout: Whitney (14:45) Question 1- How do you encourage other people to get started with fitnesS? (23:15) - Question 2- I hear such mixed things, are carbs bad or good for me and how much should I be eating? (32:35) - Question 3- I’m on a budget, what are your best three muscle building 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/

Jan 16, 2023

➢ 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 years for the better or worse. (0:00) - Intro (1:25) - Josh quote: “What doesn’t kill us makes us stronger.” (3:40) - Kyle quote: “Remember the past, but do not live in it.” (5:40) - Weekly thoughts/recommendations (11:30) - Client shoutout: Karissa w/ Coach Krista (14:37) - Question 1- I’m new to the gym and having trouble knowing what to do and what not to do. Any tips as a beginner to avoid getting in people’s way? (20:55) - Question 2- How can I build big glutes and get rid of my pancake butt? (26:15) - Question 3- You’ve been in the fitness industry for 10+ years. How has it shifted, what’s improved and what’s gotten worse 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/

Jan 12, 2023

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 if you tire yourself out with intense cardio Avoid coming in and just pumping it up. Leg day? Start with heavy squats once you’re warmed up. 2- Lift with purpose and intensity 3- It never hurts to ask Majority of people are always willing to help if you’re unsure of how at attachment works, a machine, don’t hesitate to ask. Same with any gym staff- ask for any help you need 4- Aim to go at a consistent time Your body becomes adapted to the routine & it becomes habit, which makes you never want to skip or not go at your routine time. You’ll also see the same people, which makes you feel more comfortable 5- Hire us We can save you tons of time, money and energy in the long run DM 'REAL RESULTS” for more info 6- Don’t be afraid to fail, and learn how to fail This will help you a ton with confidence and safety. 7 - Place a 10lb plate underneath your weights when adding plates for deadlifts 8- Realize people aren’t judging you Majority of the time, people are ultra focused on themselves, and how they look, instead of judging you. 9- Take it slow and start with less weight and work up. Focus on the quality of each movement instead of jerking it up and ego lifting. 9.5 Don’t be scared to push yourself and change weight throughout 10- Watch our form videos before going to the gym It will give you more confidence knowing you roughly know how the exercise should look. Plus you won’t waste tone of trying to figure it all out in the gym 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/

Jan 9, 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! In this episode we talk about dieting myths that you probably believe, how to get a six pack in 30 days and maximize self improvement in 2023. (0:00) - Special offer (0:54) - Intro (2:30) - Kyle quote: Consistently good > occasionally great. (5:34) - Josh quote: A bad day doesn’t mean you have a bad life (8:38) - Thoughts and recommendations (15:05) - Client shoutout- Grecia (17:14) - Question 1- It’s 2023, what are some diet and nutrition myths that just need to go away? (30:15) - Question 2- Is it possible to get a six pack in only 30 days? I have an event coming up and I really want abs. (34:00) - Question 3. What do you guys do to maximize your own self improvement? 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/

Jan 5, 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 ways to go above and beyond Similar situation, body type, etc. People you follow, people around you, books, great youtubers, podcasts. etc Who’s an athlete you look up to? Investing in yourself can often change a lot for those around you like family and friends You can put a burden on others if you don’t take care of yourself stretching, abs, cardio, compounds, getting in the right mindset before the gym Experts are the ones that do the boring things better and more consistently. failure is a part of the process. Failing at a bigger goal is better than achieving a small goal Let your word to yourself be gold Pretend you’re working out with the rock at 7, if you’re not there you miss it The people that are better do the things that are hard Quote about how doing hard things leads to better satisfaction Social, news, negative people Find things that charge you up instead of drain your energy Some people on rest days do nothing, eat more, go backwards Focus on active rest days Instead of dreading whole thing break it up mentally. Warmup, compounds, accessories, exercise by exercise etc 13- Let your rest be rest Make sure you’re able to do your next set to max capacity 14- Measure not mystery keep statistics on everything around you. So much more motivating vs always wondering 2- Be inspired by great people 3- Realize it’s more than just about you 4- Do what others refuse to do 5- Be willing to fail 6- Keep your promises to yourself 7- Don’t be scared of things that challenge you 8- Cut out the energy drainers 9- Stay motivated even on your days off 10- Make regular Investments in yourself 11- Stop looking for balance, look to be exceptional in every area of your life. 12- Think of your workout in parts 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/

Jan 2, 2023

➢ 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 years goals stick, how much protein needed to build muscle, and avoid overtraining/optimize recovery. Time Stamps (0:00) - Last chance special offer (1:15) - Intro (2:58) - Josh quote: “How you do anything is how you do everything.” (7:45) - Kyle quote: “It's not about perfect. It's about effort. And when you implement that effort into your life every single day, that's where transformation happens." (10:45) - Weekly thoughts/recommendations Client shoutout: All transformations of 2022, successes we’ve had, renewal rate and total transformations over 10 years. (16:38) - Question 1- I'm really excited about my New Years goals and I know motivation is temporary, saying so how can I make these goals stick? What do you do when you want to make new goals stick? (25:30) Question 2- How much protein is needed to build muscle? (32:10) Question 3- How can you avoid overtraining and optimize recovery in your 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/

Dec 29, 2022

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 resolution. Most people quit before the end of January, and only 9% see their resolutions through the year. What is SMART goal setting? Specific- 20lbs Measurable- Tracking your weight, photos, measurements. Achievable- 1.5lbs per week. Relevant- Yes Time-bound- 3 months Fitness related example goals- I’m going to lose x lbs by x date. I’m going to lose 20lbs by March 30th. I’m going to do x pullups/pushups by x date I’ll have a total of 1,000lbs for all compound lifts by x date I’ll fit into my outfit x by date I’ll lose x inches by x date I’m going to lose 20lbs & fit into my size 4 stress by March 30th. Reverse engineer, 1.6lbs per week. Other categories outside of fitness Experience- Travel to x place this year Personal growth- Read x books this year and attend x conferences Mindset- No negativity challenge or talking about others Relationship- Improve communication in all friendships Career/business- Start x business by x date If your goals only fall into 1 bracket, you’re going to be missing out on a lot. 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/

Dec 26, 2022

➢ 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 be the year, you get it done!" + "To get what you can't, you have to deserve what you want." (5:55) - 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 consistently think about. Watch yourself." (7:50) - Weekly thoughts/recommendations (9:55) - Client shoutout: Chris M (13:00) - Question 1- I feel like I'm stressed out all the time, I always feel like I'm too busy, late and behind schedule on things. What do you do to reduce your overall stress? Question 2- Is dieting or bulking better, and why? Question 3- How do you recommend I navigate a busy gym going into 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/

Dec 22, 2022

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 doing Track the weight you're lifting for better results. Be on a good program - good programs have periodization, challenge, and intention. They’re created for YOU based on your goals, situation, past history, equipment available, time frame. Make a "no social media" rule - notepad, airplane mode Know the difference between soreness, discomfort and pain - never train through pain Don’t try and be insane with training sessions, be consistent, and aim for consistent quality - NOT excessive action that will leave you hurt or too broken to keep training Know your why! Why are you in the gym...what motivates 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/

Dec 19, 2022

➢ 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 cravings and whether or not you should eat when you're full. Time Stamps: (0:00) - Intro (1:55) - Kyle quote: “what I enjoy most about fitness is how objective it is. what you put in is exactly what you get back. Nothing more. nothing less. (3:30) - Josh quote: “The path that a great man follows becomes a guide by the world.” <-Best form of leadership is to lead by example (9:25) - Weekly thoughts/recommendations (23:40) - Client shoutout: Marissa (26:15) - Question 1- Tips for staying patient, consistent, and enjoying the journey? - Victoria (31:50) - Question 2- I find I’m really struggling to curve cravings especially at this time of the year, I want all the chocolate and everything that’s being brought into work. Any tips or tricks to help me get through this? (39:35) Question 3- If you're trying to fit all your macros/calories in, should you eat even when you're not hungry? 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/

Dec 15, 2022

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 work with the best before prices go up. 6 - Invest In your sleep routine and sleep space 7- Re-evaluate and develop a morning routine you can consistently do. 8 - Plan a getaway/trip of something you’re looking forward to. 9 - Take a daily media break. Even 20 min break when you get home 10 - Go one more 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/

Dec 12, 2022

➢ 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 making changes. Get busy. Now!” (7:30) - Weekly thoughts/recommendations (16:00) - Client shoutout: Jeremy W (18:20) - Question 1- I saw you post on IG the journal you had the other day, I’ve never gotten into it myself and not sure where to start. Any tips or tricks? (25:55) - Question 2- I’m trying to explain lifting, and overall fitness to a friend but realized how confusing it actually can be, especially when explaining it. How would you simplify it into a sentence or two (if possible)? “Lift weights with good form, mostly 6-12 rep range, with a focus on progressive overload and compound movements. Be consistent, train hard, have fun, eat enough protein, calorie surplus to gain size faster, calorie deficit to lose fat.” (31:15) - Question 3- How did you find your gym friends/friends with the same fitness goals and passions? 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/

Dec 8, 2022

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 easily Kali muscle example. 2- Newbie gains are real, take advantage First little while you are primed for growth Some 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 you fully detrain again 3- Flexible dieting does wonders and is most sustainable. 4- Health is #1 and this should be a life long process. Healthy foods, cardio, etc, so much more than just being huge. 5- Be analytical about training and nutrition Tracking weights, overall workouts, macros, etc goes such a long way This sets you up for life, understanding macros within food choices. *Our spreadsheet is a perfect example 6- Less is often more “It's not about doing more, it's about doing less, but better.” 7- Supplements are just supplements & coaching is a WAY better investment. 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/

Dec 5, 2022

➢ 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 mentally get prepared for a lift. (0:00) - Intro (1:30) - Kyle quote: The man who loves walking will walk further than the man who loves the destination. When you fall in love with the journey, everything else takes care of itself. Trip, fall, pick yourself up. Get up, learn, do it over again. (4:00) - Josh quote: "Your ultimate goal in life is to become your best self. Your immediate goal is to get on the path that will lead you there." (5:05) - Weekly thoughts/recommendations (16:10) - Client shoutout: Kayla (18:20) - Question 1- I find I get overwhelmed with abs, I know there are a ton of great exercises, I see you do a lot of gym based ab exercises. How would you simply ab training? (25:05) - Question 2- Does it matter what time of day you eat, and how often? (31:45) - Question 3- Sometimes, usually in the middle set or end of a lift, I psych myself out. I get all the way set up, hands on the bar, and then lose focus or confidence. I usually sit up, wait 30s and reset. I'm not on social or listening to anything but my music, so I think it's really all in my head. Just have these questions like will I be able to hit this, am I ready Wondered if you guys had 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/

Dec 1, 2022

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 goals faster: Goals have buy-ins, what’s the buy in for your situation? Be honest with tracking your time, where your time is spent will show you where your priorities are. What are your underpriced opportunities in your life? Getting up earlier, staying in the gym longer, eating healthier meals, buying the right groceries for success, saving time and money with a coach (talk about link of coaching) listening to this podcast, going on walks and audiobooks instead of music, inject challenge into your life 1 more (1 less) (Vacation example) 3 markers of successful people Superiority complex, an insecurity of not being enough and impulse control (delay gratification) Set goals and set them frequently - fall short of big goals, don’t set small ones that don’t motivate you. Accountability, accountability and accountability - What can you do for this? I use a spreadsheet, measurements, photos same as clients. we encourage each other, I make this podcast, content. 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/

Nov 28, 2022

➢ 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 important mobility is, make new health habits stick and pro recovery tips. Time Stamps- (0:00) - Special offer and intro (1:00) - Kyle quote: "The best way to predict the future is to create it." (2:30) - Josh quote: “Everyone has a plan until they get punched in the mouth.” - Mike Tyson (6:12) - Weekly thoughts/recommendations (12:03) - Client shoutout: Jason’s client Grecia (14:50) - Question 1- How do you recommend people get serious about fitness and health? I can’t seem to make my habits stick, I can do good for a month but I always fall off when things happen. (21:20) - Question 2- How important is mobility? I was told I shouldn’t even squat because I have bad ankle mobility. (27:10) - Question 3- I know you guys train hard and do a lot of activities, what are your tips to achieve optimal recovery? 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

Nov 23, 2022

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 horrible Example feeling stuffed/ feeling regret / having no plan “Enjoyment looks different for everyone” What’s your priority? Remove all or nothing mindset Eating strategy: water limit alcohol before food Healthy food early vegetables and lean proteins first 🦃 focus on what you really enjoy, avoid things you care less about. Pre log +Leave some room for extra Avoid skipping meals - don’t fast, protein fast, more vegetables, high quality nutritious food instead Fitness strategy: Workout the morning of OR schedule your workouts in advance Workout with a friend (people are off! go on a hike, play some family football) Go on walks don’t be too sedentary - lots of food no activity = bad Try and stick to your plan.‌ 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/

Nov 21, 2022

➢ 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 fruit is sweet.” (4:05) - Kyle quote: “A year from now you’ll wish you started today” (7:03) - Weekly thoughts/recommendations: (9:50) - Client shoutout: All action takers and incredible transformations Weekly questions: (14:30) -Question 1- I know you guys have talked about it before but how does creatine actually work? I have a few questions about it. What does it actually do? How does bloating work? What is the best time to take it? If I stop taking it for a few days will I lose the effects? Will I fail a test for school? (I’m an athlete) (20:30) - Question 2- What’s one underrated supplement you’ve heard of? (24:30) - Question 3 What are the best exercises to improve grip strength? 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/

Nov 17, 2022

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- 10k steps - morning walk - nature walk daily 9- Checking out of your day 10- Phone cut off time - different focus modes on phone - no social media before bed 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/

Nov 14, 2022

➢ 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) - Intro (1:20) - Josh quote: “How you do anything is how you do everything.” (7:30) - Kyle quote: “If you think lifting is dangerous, try being weak. Being weak is dangerous.” (9:20) - Weekly thoughts/recommendations (21:30) - Client shoutout: Kaitlynne (26:40) - Question 1- Thoughts on cardio? Im not doing much, mainly strength training. I want to lose fat, but just not too sure if it’s worth adding cardio. I’ve always heard people around me saying not to do any cardio. (31:10) - Question 2- Now that winter is approaching, I want to begin gaining some more muscle but scared of putting on too much fat. How would you approach this? (34:10) - Question 3- Could you give me any tips on how to keep a calm mind ? And peace with your mind & overall just think more positive? 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/

Nov 10, 2022

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 couldn’t. Unless you’re aware of how food cues can make an impact on us, we end eating way more calories we don’t plan on consuming or don’t even like that much. Tips: Rearrange cupboards & fridge (where will you not see it?) Pay attention to environment Be mindful of cravings 2- Make healthy food simply more convenient No need to full on meal prep on Sunday’s for 6 hours. Meal prep on Sunday for 30-60 mins have healthy snacks around, etc. 3- Avoid distracted eating & eat slower. Chew more. ... Set your utensils down. ... Eat foods that need chewing. ... Drink water. ... Use a timer. ... Turn off your screens. ... Take deep breaths. The benefits of slow eating include better digestions, better hydration, easier weight loss or maintenance and greater satisfaction with our meals. 4- Dial in the accuracy Most of us are eating 20-40% more than we think everyday Tips- Weigh food, track every little thing if possible, limit takeout, etc. 5- Plan your protein and have access to it always. How can you do a better job planning? Lean protein choices available is everything. You can find carbs and fats anywhere. 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/

Nov 7, 2022

➢ 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 of your body, it’s the only place you have to live” (5:20) - Josh quote: Life and things that are hard don't get easier, we just get more resilient and stronger. (9:36) - Weekly thoughts/recommendations (22:55) - Client shoutout: Dale (26:10) - Question 1- What are some simple changes I can recommend to family and friends to see some change in their health? 10k steps Workout 3-5x a week Join a sport/ game league pick up a physical hobby (hiking) cut out sugary drinks Healthy breakfast 80/20 rule (34:15) - Question 2- How to factor a night out into calorie tracking? What would you recommend I do and should I reduce calories/do cardio next day to make up for it?(41:20) - Question 3- What are some healthy hacks for desk workers? I'm sure you have some cool and creative ideas. 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/

Nov 3, 2022

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 dieting Yoyo’ing Excessive bulking/forever bulker. Not having a goal or changing goals too frequently Not following a program + Giving into instagram training Stopping (Make it part of your life) Not doing movements correctly. Could get injured easily. Giving into peer pressure (Your fitness goals are yours alone). 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/

Oct 31, 2022

➢ 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. (0:00) - Intro (1:55) - Josh quote: “You’re alive. Act like it. Go outside. Call a friend. Hit the gym. Run until you can’t. Lose your phone. Find yourself.” (5:25) - Kyle quote: Don’t make permanent decisions based on temporary feelings. (7:55) - Weekly thoughts/recommendations (16:25) - Client shoutout: -Mike Robbins (18:20) - Question 1- I know this is a cliche, but I really just want to grow my glutes and shrink my waist. I feel like there’s a lot of quick fixes out there, I know because I’m ashamed to admit I tried most of them to no avail. I know you guys are very honest so I want to learn how I can better do this. (29:15) - Question 2- I travel often for work, and have a hard time staying on track, even on the shorter tips. What tips or strategies would you recommend? (41:13) - Question 3- No matter what I do, I keep forgetting to drink water, even though you mention it’s the most important thing. What can do I do remember to do it more often? 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/

Oct 27, 2022

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 plateau Training plateau Nutrition plateau Is your plateau cased because of one or all three? 6 Remedies: Mindset remedy: 1- uncommon answer -Make your fitness a priority & improve consistency -Everyone says eat less, do more abs, do keto, etc. -don't be half in and half out, have the belief that you can do it, that you do deserve it, -have goals to work towards -stop making excuses. “I don't have time.” Get real about the journey. -start to do the uncomfortable thing 2 - Another uncommon one- Be patient for a bit longer. -- Nutritional: 3- Decrease intake Being more accurate (snacks, coffees, drinks) Cook more start to improve accuracy *some people think they need to change a bit of things but aren’t: A) consistently logging, weighing, under logging, etc B) just aren’t consistent with it- example of a deficit during week, surplus weekend then thinking calories need to be lowered 4- Lastly, diet breaks, carb refeeds, etc. Training: 5. -New routine / better routine Lift heavier Set new goals Training partner/ trainer 6- Increase calorie expenditure Walk more Move more More volume More heavy 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/

Oct 24, 2022

➢ 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 we talk about the perfect warmup for best results, the biggest nutrition mistake we often see and best substitutes for deadlifts with back pain. (0:00) - Intro (0:38) - Josh quote: “Invest in yourself, it pays the best interest.” (13:20) - Kyle quote: “You can never expect to succeed if you only put in work on the days you feel like it,” (15:30) - Weekly thoughts/recommendations (20:05) - Client shoutout: Savanna (22:00) - Question 1- Do you warm up/stretch before your workout? How long/What do you do? (30:00) - Question 2- Since you’ve been coaching for so long and helped so many people, what would you say is the biggest mistake you often see from people struggling with nutrition, mainly nutrition wise? (37:00) - Question 3- Any tips on how to stay consistent with deadlifts and if it’s worth doing them or not cause they feel good but I’m worried they might be low key agitating my lower back as I’ve already got a small pain down there just from working and such? Or what to supplement them with instead? 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/

Oct 20, 2022

➢ 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 claims. Includes lots of random things, grapefruit, bananas, apples, hot dogs, tuna, carrots, cottage cheese, vanilla ice cream, etc. Despite its name, this diet does not relate to how people in the military eat. Mediterranean Diet What is it? The Mediterranean diet is a way of eating that's based on the traditional cuisines of Greece, Italy and other countries that border the Mediterranean Sea. 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/

Oct 17, 2022

➢ 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) - Intro (0:32) - Kyle quote: “Three months from now you will either have three months of excuses or three months of progress. The time is going to pass by either way.” (3:56) - Josh quote: "We suffer more often in imagination than in reality." - Seneca (6:16) - Weekly thoughts/recommendations (13:20) - Client shoutout: Chelsea Question 1- I’m curious to know your thoughts on the Myfitnesspal barcode issue, and while we’re at it, also curious to know your favorite free fitness apps that help on your journey? (21:30) - Question 2- What HIIT movements or burnouts do you like doing? (27:18) - Question 3- How to manage long vacations? Like a month or longer trip? 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/

Oct 13, 2022

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...

Oct 10, 2022

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: Exercise Consistent 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. Spend time in nature Morning walk Limit screen time at night High protein delivers energy Limit “massive” meals Water first Know how food affects you Stop snacking on foods you can’t control Don’t eat after 8 pm Mental health Rest and recovery Do things that actually relax you Journaling Audio books Podcasts Books Motivational videos No phone first thing in the morning No phone right before bed Follow accounts that motivate you 2. Sun exposure first thing in the morning 3. Learn how to eat for energy 4. Take self care seriously DM "Fired up" to @ColossusFit to start your transformation (4 spots available) 5. Spend 15-30 minutes getting inspired each day 6. Spend less time on your phone 7. Stop entertaining your excuses 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/

Oct 6, 2022

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 progression Does't skip cardio, abs, mobility, compounds or movements they don’t like Coach. Explain all high level athletes You track progress (Photos, measurements, weigh-ins) Takes recovery seriously (Sleep, mobility work, etc) Identity around nutrition is focused on health. - High protein, lots of veggies, right amount of calories, minimal alcohol, etc Work gets put in no matter what day. Rest day, tired day, sore day, etc. - “You can never expect to succeed if you only put in work on the days you feel like 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/

Oct 3, 2022

➢ 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 or fats are worse. (0:00) - Intro (1:03) - Kyle quote: “Nobody owes you anything, but you owe you everything.” (2:45) - Josh quote: "There are two ways to do something: the right way and again." (6:45) - Weekly thoughts/recommendations (8:35) - Client shoutout: Chris M (11:10) Question 1- Congrats on 10 years of lifting. Seeing that you’re pros, what are some of your go to gym hacks that will help me in the gym? (22:30) Question 2- What are your favorite go to healthy snacks that are either low calorie or high in protein? (31:25) - 3- Carbs or fats, what is worse for 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/

Sep 29, 2022

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 deep Find a grounding motivator (Night out, weigh-in date, trip, competition with friends) By stop entertaining your excuses - Call yourself out and make change towards consistency By actually tracking progress Gym buddy (or coach) Friends and family are often supportive, but they don’t always provide the push we need when we’re stuck in a rut. Take on some sort of challenge *mention 31 Day Challenge Uncover the real reason. Start small, but let the momentum carry. 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/

Sep 26, 2022

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 thoughts/recommendations (16:50) - Client shoutout: Becca H with Coach Jason (19:30) - Question 1- I struggle with energy. I workout a fair amount, eat decently clean but find I’m pretty tired consistently, especially later at night. Any tips or strategies you recommend? (29:01) - 2- Do you feel like your social media persona fully matches up with who you actually are? I know a girl who’s always posting about getting up at certain times, no cheat meals, etc and doesn’t live it in real life. Is there any part of what you say that isn’t fully true? (36:00) - 3- I’ve been working out for almost a year now at home with a few dumbbells up to 20lbs, some bands and a few random things here and there. How do you know when it’s ‘time’ to make the leap into going to the gym? 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/

Sep 22, 2022

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 respect your body’s natural hunger cues. You eat when you’re hungry and stop when you’re full . You don’t obsess over the number on the scale. You don’t let the opinions of others dictate which foods you eat. You don’t feel the need to justify your food choices. You understand that you’re not defined by the foods you eat. You enjoy all food in moderation. You choose foods that make you feel your best. Calories are not the focus of your food choices. Don’t label good and bad foods Know no one’s perfect: Avoid hedonistic eating tendencies (understand if you eat when sad, stressed, bored and find work arounds). Planning Learn more about foods & focus on health Eat when you’re hungry Fill your day with healthy foods (Have healthy options readily available) Never punish yourself Developing a good relationship with food takes time, patience, and kindness toward yourself. Allow yourself to navigate this journey without judgment, and take it day by day. 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/

Sep 19, 2022

➢ 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: “You don’t realize what you have until it’s gone” (3:05) - Josh quote: "it's not who you are that holds you back. It's who you think you are not." (5:12) - Weekly thoughts/recommendations: (15:45) - Client shoutout: Sarah (18:45) - Question 1- Tips/opinions on working out 10-15 mins after waking? no food/caffeine? (22:45) - Question 2- I’d like to get to a point where my calories are higher long term, what suggestions do you have to get there? (28:40) - Question 3- I felt like my legs were stronger in the past, especially before this summer. Any tips or tricks to get that strength back? 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/

Sep 15, 2022

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...

Sep 12, 2022

➢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 calorie deficit, when you should workout for optimal results & deal with people around you that are judgemental. (0:00) - Intro (1:45) - Josh quote: "Everything has beauty, but not everyone sees it." - Confucius (6:38) - 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 exactly feel like doing. Just suck it up and get it done. Future you will thank present you.” (9:42) - Weekly thoughts/recommendations: (15:25) - Client shoutout: Hayley (17:55) - Question 1- Where I'm struggling right now is, I'm having a hard time creating a calorie deficit. What is the best way to regulate this and make sure I'm in a deficit? (25:50) - Question 2- Should you workout at night or the morning? (30:28) - Question 3- When people catch me tracking my calories some are supportive when I explain what I’m doing, most though make fun and exclaim “Why are you doing that?! I’ve got better things to spend my time on!”. Now this stuff rolls off me I do not care but how do you guys find that people respond? 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/

Sep 8, 2022

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 foods you should avoid in your diet. Listed points: 1-fried foods/trans fat increases your risk of developing heart disease and stroke. It's also associated with a higher risk of developing type 2 diabetes. 2-excessive caffeine. Can cause restlessness & shakiness, insomnia, anxiety, fast heart rate, dehydration and so much more 3-alcohol High blood pressure, heart disease, stroke, liver disease, and digestive problems 4-sugary drinks. refined sugar. Starbucks drinks, pop, juices, & so much more weight gain, obesity, type 2 diabetes, tooth decay and cavities 5-Bread/pastries. Crossaint, muffins, donuts, 6-Fast food in general 7-French fries 8- Chips *In order to succeed you HAVE to make sacrifies. 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/

Sep 5, 2022

➢ 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 antidepressant.” (4:15) - Josh quote: “When You Complain, Nobody Wants to Help You” (10:15) - Weekly thoughts/recommendations Tony Robbins Morning 10 minutes meditating. Perform a breathing exercise (~1 minute) He begins by sitting straight with his eyes closed. ... Express gratitude (3 minutes) He spends a minute each on three things he is grateful for, reliving them as moments. Experience connection (3 minutes) ... Visualize success (3 minutes) (14:50) - Client shoutout: Vini (17:15) - Question 1- Sometimes I struggle with staying consistent because of special events, I find when i mess up, i fall off and it’s hard to get back to it, any tips? (23:35) - Question 2- I’m really struggling with depth in my squat, any tips or tricks to help improve it? (29:35) - Question 3- I’m a new personal trainer. I’ve been finding myself struggling with imposter syndrome, have you ever dealt with this in your training career & if so, how did you overcome 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/

Sep 1, 2022

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- 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- Keep your space tidy A tidy space=a tidy mind. Keeping your space clean and organized will leave your mind in a calmer state. Keeping your space tidy also makes it easy to know what resources you have, and helps to save you time in the long run. 8- Start a meditation practice We live in a world where we are constantly stressed and activating stress hormones in our bodies, which can have a negative impact on our health. Taking the time to breathe and meditate helps you de-stress and signals to your body that you’re safe. Just start with 1 minute if you’re new to it. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Aug 29, 2022

➢ 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, but you know will help you. It’s about facing your fears, so you can conquer them.” (2:55) - Josh quote: “Leaders anticipate, losers react.” (4:15) - Weekly thoughts/recommendations (10:40) - Client shoutout: Rosetta (14:25) - Question 1- When you have to take a rest day either because you are sick or injured how do you not let that turn into a cheat day or a day where you don't make any effort to make progress? (18:50) - Question 2- I have a question, how to adjust training when switching to cutting? (22:40) - Question 3- How to speed up my metabolism or avoid it from slowing down at least? 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/

Aug 25, 2022

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 better 2- Move More (Expenditure) Follow a consistent strength training program Aim for 10k+ steps a day, and carve out time to walk daily Cardio is a great addition to help w/ calories burned 3- Focus on sleep/stress In several experimental studies, short-term sleep deprivation led to increased calorie intake and weight gain. This may be because of changes in the appetite-regulating hormones leptin and ghrelin, and a greater intake of high-calorie foods and sugar-sweetened beverages. Aim to have a consistent stress management routine. Meditation, journal, walk, etc. Night time routine- Do everything possible for a solid DEEP sleep. 4- Stick to the basics & avoid the nonsense/fads/quick fixes Most things people focus on, which waste a lot of time & energy AVOID ALL THESE BELOW! Going keto and having no carbs Fasted cardio & fasting in general Ab exercises daily Relying on supplements Juice cleanses So much more Bonus tip- Accountability, consistency & patience *HIRE US TO SUCCEED FOR LIFE, not just a few 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/

Aug 22, 2022

➢ 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) - Josh quote: “You can’t buy heart.” (2:40) - Kyle quote: “ I f you lose 1lb per week for an entire year, that's a total of 52lbs... 104lbs in 2 years. The scale will NOT go down every single week. It's just how it is, so stop stressing out when it fluctuates. Keep putting in work and trust the process.” (7:35) - Weekly thoughts/recommendations (21:25) - Client shoutout: Mike Robbins - 65lbs down in 28 weeks (23:55) - Question 1- I’ve hit a plateau in my weight loss journey. I am 13lbs down and about 30lbs overweight so 17lbs to go but the scale hasn’t budged in three weeks. What do you do for your clients to blast through?-Advanced tools / diet breaks/ carb refeeds/ reverse diets (31:15) - Question 2- How do you recommend I find new exercises to do in the gym and how do I know what’s actually good? I find a few on tiktok but I know you said to be weary of those. (35:40) - Question 3- I start my week with good intention. Food prepped, and a fresh mindset to get some good workouts in. But I seem to forget a lot of things, and have a hard time keeping track of everything I need to when life takes over. Any 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/

Aug 18, 2022

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 additives, and alcohol. Ex: Green leafy vegetables, celery, beets, broccoli, blueberries, pineapple, salmon, walnuts, chia seeds, coconut oil Food types and micronutrients matter - find those that will help. 2- Understand micronutrients that will help Fiber will help bloating in cases where poor digestion is to blame. The reason for this is that too little fiber can cause constipation, which leads to bloating. Eating too much fiber too quickly can have the opposite effect, however, and actually cause you to become bloated and gassy. Ex: broccoli, lentils, avocados, blackberries, pears, oatmeal Prebiotics & probiotics elevate levels of good bacteria in the gut, which aids digestion. Ex: Unpasteurized yogurt, bananas, onions, raw garlic, asparagus, dark chocolate, sauerkraut, kombucha Diuretic foods get rid of unwanted fluids in the body by increasing urine production. Ex: Lemons, apple cider vinegar, celery, oats, ginger, cranberry juice, eggplant, tomatoes, cucumber, watermelom Magnesium relieves bloating caused by constipation or indigestion through neutralizing stomach acid and relaxing the muscles in the walls of the intestines. Ex: Mostly leafy greens, like spinach and chard, but also banana, fig, dark chocolate, almonds, avocado, black beans, and pumpkin seeds Potassium helps the kidneys get rid of excess sodium, reducing bloating. Ex: banana, avocado, sweet potato, spinach, salmon, acorn squash, pomegranate, white beans 3- Learn your caloric intake 4- Elimination diet 5- Consume less calories (especially if you’re overweight & if you’re not have smaller meals -Eat slower (Chew more) -Use smaller plates -Pre log -Undistracted 6- Drink more water 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

Aug 15, 2022

➢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: “The best way to predict your future is create it.” (5:10) Weekly thoughts/recommendations (18:05) Client shoutout: Victor (21:50) - Question 1- How can I deal with the fact that I’m not as strong as I used to be? It can bother me day to day, and I don’t want it to be like that. (27:05) - Question 2- I’ve been seeing more and more on steroids, on tik tok. People that I never even thought would ever be on it. What’s your take on this? Are there really that many people on it? (35:02) - Question 3- I hear you talk a lot about burrito bowls and a few other lunch options when eating out. What would be your top food options you can sustainably eat day to day, while still taking care of your health? I’m trying not to ever eat McDonald’s again. 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/

Aug 11, 2022

➢ 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 (Protein + Coffee) : We all know that breakfast is the most important meal of the day, but the macronutrients that compose your breakfast make a huge difference. Starting your day with protein will help keep you satisfied and focused all morning long. 12-3-30 Method : The workout method that went viral overnight. You set your treadmill to an incline of 12% and a speed of 3mph, and then you walk for 30 minutes. It sounds easy, but that 12% incline gets hard FAST. This method is great for LISS (Low-Intensity Steady State) workouts, which helps promote your body’s fat-burning mechanism. This method was created by Lauren Giraldo but has quickly taken over TikTok with people touting its transformative results. 25-7-2 Stairmaster Workout Another workout named after the details of the workout, the 25-7-2 workout takes place on the Stairmaster instead of the treadmill. To do this trendy workout that will burn your legs, hop on the Stairmaster and set it to level 7 for 25 minutes. You only need to do this workout twice a week. Make sure to watch your posture when doing your steps, it is easy to slouch and lose the form you need to do this correctly. You can make it more challenging by skipping steps or doing side steps. Online coaches and classes HIIT Workouts/Chloe Ting Workout No quick fixes truly work with fitness 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/

Aug 8, 2022

➢ 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 (0:30) - Kyle quote: We do not stop exercising because we grow old- we grow old because we stop exercising” -Dr. Kenneth Cooper (2:50) - Josh quote: "People ask me what's my secret: I keep working even when no one is looking." (5:47) - Weekly thoughts/recommendations (19:13) - Client shoutout: Jeremy W (22:25) - Question 1- How do you guys avoid burnout? I’ve been feeling myself a little more tired and don’t have the energy I used to. (32:25) - Question 2- I try to do a cheat meal on Sunday, but it leaves me feeling groggy and crappy going into Monday, any thoughts or advice on this? (38:50) - Question 3- My muscles aren’t as sore as they used to, is this a bad thing? 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/

Aug 4, 2022

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 foods Stop overthinking WHAT you’re eating and focus on how much you’re eating / logging and macros Knowing trigger foods (Don’t keep it in the house) Eat foods that actually keep you full / focus on volume and fibre Learn to cook some meals / don’t overcomplicate it Pre-log 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/

Aug 1, 2022

➢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 & our biggest fitness accomplishments. (0:00) - Intro (1:10) - Josh quote: "Success is the sum of small efforts repeated day in and day out." - Robert Collier (6:05) - Kyle quote: Success doesn't know these things about cold or early or tired. It just knows if you showed up or not.” — Greg Plitt (8:20) - Weekly Thoughts & Recommendations (16:30) - Client shoutout: Mindy (18:50) - Question 1- I’m struggling to get more protein in at breakfast and was wondering what you’d recommend for a healthy, high protein breakfast? (27:35) - Question 2- How many meals do you recommend having in a day? (31:25) - Question 3- What are you most proud of in your fitness journey in terms of accomplishments? 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/

Jul 28, 2022

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 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- Avoid focusing on the past & focus on what’s in front of you. BE PRESENT! 5- Have accountability. No one will notice you miss a workout or don’t eat well if you don’t make it known. DM “REAL RESULTS” if you want exactly that, real results. 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/

Jul 25, 2022

➢ 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 this episode we talk about how to build a healthier relationship with food, whether body fat scans are accurate & best barbell squat variations. Time Stamps: (0:00) - Intro (0:45) - Kyle quote: “You can't out exercise a bad diet.” (4:05) - Josh quote: "This life is mine alone. So I have stopped asking people for directions to places they've never been." - Glennon Doyle (8:00) - Weekly thoughts/recommendations (15:45) Client shoutout: Adriel (18:45) - Question 1- I’m at a point in my journey where I’m finding myself with an unhealthy relationship with food. I get worried to eat sometimes, and can’t seem to allow myself to try any new foods, eat anything slightly ‘bad’, etc. Any tips or advice (25:30) - Question 2- My gym has those bodyscan devices and gives me all my info, are they accurate? (28:25) - Question 3- I love barbell squats but it just doesn’t seem to cooperate with my back these days, any variations you’d recommend? 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/

Jul 21, 2022

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 says if you did great that’s great, and if you failed that’s great too / Set rules (Driving home example/ 8pm) Establish systems that work (Become a planner) (Gym times, pre logging & flexible rest days) Stop drastic measures and restrictions Have a plan after the plan Get some support/ emotionally attached make emotional decisions Keep building healthy habits - trying new things (10k steps, reading, listening to this podcast, sleep schedule, finding healthy options, making healthy friends, asking yourself what a healthy person would do) 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/

Jul 18, 2022

➢ 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 without fat & the most underrated pieces of equipment in the gym. (0:00) - Intro (1:19) - Josh quote: Remember, there is never a point in life where you have literally “achieved it”. Every single day, every man out there is on a journey of self-progression, it never ends. Enjoy it for what it is. (4:40) - Kyle quote: “Too busy eating my own fruit to check if yours is sweeter Too busy watering my grass to check if yours is greener.” (6:50) - Weekly thoughts/recommendations (15:40) - Client shoutout: Jeremy Kolodziej (18:56) - Question 1 - How can I know if my workout is working? I am doing it consistently but feel like I haven’t seen much change. I know your clients get crazy results in only 60-90 days, what am I doing wrong? (27:50) - Question 2 - How to gain muscle without fat? I like my level of leanness but just think I could hold a little more muscle. (33:10) - Question 3 - In your opinion what are under rated pieces of gym equipment? 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/

Jul 14, 2022

➢ 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 techniques Film your sets (Improve form and intensity) Attack your sets and practice presence and mmc Invest in the right pre workout Study gym movements beforehand Have the right music (download beforehand, add to queue, find new music) Record your weights (Rep counts/ journal) Have a gym buddy Percentage based training Get a nice outfit/ go in knowing you’re achieving your goal 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/

Jul 11, 2022

➢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.” (5:15) - Kyle quote: “Be all in.” (6:55) Weekly thoughts/recommendations (10:50) - Client shoutout: Alannah (12:50) - Question 1- I know you talk about how to grow your glutes, but I’m looking to grow my arms. Any specific tips or strategies you’d recommend to help with bulging biceps? (17:20) - Question 2- I find my self esteem and self talk isn’t the greatest and this is affecting my happiness, but also really affecting my fitness journey and the work I put in. Any advice? (24:40) - Question 3- How do you find the right balance to do everything you need to be on a journey of growth, but also enjoy other aspects of life? 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/

Jul 7, 2022

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 their main drink of choice 5- They’re willing to sacrifice what they want now for what they can get later. (delayed gratification) 6- They have a coach 7- They look for reasons not excuses 8- Their sleep routine is on point (and routine around sleep- night time/morning) 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/

Jul 4, 2022

➢ 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 workout away from a better mood.” (4:40 ) - Josh quote: If something doesn't scare us, if something doesn't challenge us, it doesn't change us." - Bobby Maximus (7:50) - Special offer (10:55) - Weekly thoughts/recommendations (18:00) - Client shoutout: Catherine (19:55) - Question 1- I’ve heard a lot about this reverse dieting stuff, what does it even mean & how does it work? (28:30) - Question 2- I have some events coming up in the next month or 2, best strategies to get ULTRA lean for them? (33:50) - Question 3- With everything going on with summer, activities, trips, more sunlight etc, how can I best stay on track? Any tips or tricks? I’m struggling to get everything done that I need to fitness wise. 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/

Jun 30, 2022

➢ 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 everything we prioritize. 2- “I’ll do it later, or at a better time.” No more procrastinating, now is the time. 3- “No energy to workout/ always tired” 4- “I’m getting too old, everything goes downhill at ___ age” Your mind is a powerful thing. 5- No control over anything *especially cooking and meal wise. How can we get control? is the question to ask. There are ALWAYS ways. Asking the right question is everything to a better life. 6- “I don’t enjoy any of it, I’d rather do other things I like.” Sad reality is that’s not how life works, we can’t do everything we love 100% of the time. Tips for making it more fun, exciting, etc 7- “I just don’t know what to do.” So much misinformation out there. Follow the right people, especially on IG 8- “I Can’t seem to find a good balance between fitness and life” There’s no such thing as perfect balance. 9- “I can’t stay consistent/feel like a failure” This makes you not want to do anything which isn’t ideal how can we create more consistency? once again- the right question is everything. High level questions can change everything. 10- “I don’t have motivation to do anything.” Can’t rely on just motivation Find a deeper why to help you out. Keep up Kids? Vacation? Strong until 80 years old? Find a DEEP why. 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/

Jun 27, 2022

➢ DM "Case Study" on IG @ColossusFit to apply for coaching (5 spots) ➢ Follow us on IG: https://www.instagram.com/colossusfit/ -We do these here and there, this is to test drive out coaching program at a discounted rate, for 5 people with a minimum of 10lbs of fat to lose. 4 MUSTS TO APPLY: 1-Be willing to workout at least 3x per week at home or at a gym 2- Coachable and hungry for results 3- You are not looking for someone to hold your hand, but clearly tell you what to do. 4- Willing to invest in yourself. 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 single greatest piece of motivation, how to stop procrastinating & whether juice cleanses are worth it or not. (0:00) - Intro (1:55) - Josh quote: “Hope is not a strategy.” (5:00) - Kyle quote: “Show me your habits, and I’ll show you your future.” (10:08) - Weekly thoughts/recommendations (15:08) - Client shoutout: Daniel G (18:10) - Question 1- I find it hard to stop putting things off, no matter what I do. What pieces of advice do you have to help me stop procrastinating? (26:30) - Question 2- What’s the BEST piece of motivation you’ve ever heard that you feel had made a big an impact on your life or journey? (34:20) Question 3- I’ve been hearing a lot about juice cleanses, do they really 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/

Jun 23, 2022

➢ DM "SUMMER SHRED" To @Colossusfit to claim one of the available 3 spots for a special opportunity for discounted coaching Today's episode is an EASY to follow list of habits that are guaranteed to help you get lean, healthier & stay overall more consistent in your journey. Listed points: 1- Eat from home and less takeout *not demonizing eating out, BUT it makes a big difference for most people 2- Whole foods -foods that are either not processed at all, or processed minimally. -Examples include whole grains, legumes, fresh fruits and vegetables. -Think foods that don't need labels listing a million different unpronounceable ingredients. 3- Aim for roughly 1 gram per lb of your goal weight in protein 4- Within each meal, ask yourself - what value is this added for me, or what purpose? Teaches you to learn A LOT vs. blindly following a meal plan doesn’t need to be for life, but at least to allow you to build up the habits. 5- Focus on eating better for just 1 more day, or one more meal *Aim to simply WIN the day 6- If eating out, learn how to do it -Burrito bowls, subs, logging ingredients 1 by 1 etc 7- Keep a daily log of the # of calories entering your body & pre-log 8- Cut out the 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/

Jun 20, 2022

➢ DM us "Special Offer @ColossusFit on IG (5 spots available) Welcome to episode 400! Thank you all for the support, we hope you enjoy the episode. 1- Practice delayed gratification. 2- Biggest takeaway is that this is a journey. Things won’t happen overnight and if you keep at it, you’ll see improvements in every facet of your life above and beyond the physical benefits of getting fit. - Angel 3- Follow people who build you up, unfollow people who tear you down. Not just on instagram! 4- Discipline Over Motivation 🔥 - Merrill 5- How you do anything is how you do everything! 🔥 - Krysta 6- What has made the biggest impact on my wellness journey is Atomic Habits and habit stacking! - Mindy 7 - That you don’t/can’t completely rid yourself of stress, you just learn to manage it. - Genesis 8 - That I’ve been doing it ALL wrong. A coach is 100% helpful to be fit, healthy and happy!. -Victor 9- “Protein Fasting” 🙌 Colossus Fitness’ most underrated tip in my opinion! -Freeda 10- Motion is lotion. A body in motion wants to stay in motion and a body at rest wants to stay at rest. - Marihya 11- Doubt your limits! - Mike 12- This is a lifelong journey so don't get caught up when you slip up you can only aim to get a little better each day! - Ariana 13 - I love a small win. The idea of aiming for progression not perfection. Not being perfect but taking those steps to improve! “Aim for progression, not perfection” - Alana 14- You have to take care of yourself in order to be able to take care of everyone around you! - Ariana 15- I think it is that strength training is key, the many benefits you highlight of it, not just physical but also mental. - Ann 16- Read! keep your mind as fit as your body 🙌🏼 - Ms.Penya 17- “Where to even start?! So many amazing information nuggets. Favorites are treating the weekend like any other day, and when you wake up, get up! I’ve gotten so much time back by doing this simple thing. 🔥🙌” - Sarah Ghiz 18- When you're craving something to say to yourself "It'll be there tomorrow" 🙌 - Dora Ioannou 19- What have I NOT learned from your podcast? I've listened to almost every episode. I think it's a part of my soul at this point. "Never give up and be happy where you at. " That might be it in a nutshell. - Wendy Shank 20- Even if you’re not feeling it go to the gym for 15 mins cause once you get there you will most likely stay for the full work out. - Jen 21- “Eat all the protein and lift heavy 🏋🏼‍♀️” Colleen Hughes 22- Park further in the parking lot for more steps! - ariana___garcia 23- Replace the word try with will 24- "Consistency is key! Just keep going! - Sudee 25- Tracking calories, making healthy eating and working out a lifestyle, mind- muscle connection, literally all of it! - Kaitlin 26- For a holiday or party fill your plate with veggies and protein first then go back for the not so great options for a taste! - Joanna 27- Re-set your space at all times. 28- To stay fired up! Failing to plan is planning to fail. 29- Go first and smile more. 30- My favorite quote is "you make a life of what u have not what you're missing" and favorite tip eat more natural food and eat alot less processed food - Irvin 31- HAVE A PURPOSE. 32- One random small change can change everything 33- Don’t overlook undertrained muscle groups - rear delts - obliques, glutes, etc. 34- Sometimes doing less is doing more 35- 100% isnt always 100%. 36- You won’t always look photoshoot ready 37- Drink more water 38- Never stop playing 39- Journal & write down your goals constantly. 40- Get comfortable getting uncomfortable & give more than is ever expected of you. 41- Go one more.

Jun 16, 2022

➢ Get our free form guide! Form Cheat Sheet ➢ Recommended formula for a perfect workout episode: https://open.spotify.com/episode/3W1P839iiTX4Dk1HQWQkne?si=6sVKGdblR_yKZFpDB- In today’s episode we cover 15 common gym mistakes that you’re definitely making. The good news? We cover how to avoid them so you can level up your results in life and in the gym. Listed points: Choice skipping “hard” exercises - EAT YOUR VEGETABLES Not knowing the right tempo for movements Learn how to properly breathe Lazy form and body positioning Not challenging yourself enough (Increase weights) Going too light for too long Get off your phone Not following a routine or having a goal Overtraining / Under-training Worrying what other people think about you Going to the gym when you feel motivated - go early You’re capable of more than you think (Volume example/ soreness) Poor exercise selection Going hungry/ Thirsty Doing workouts in the wrong order Not monitoring progress 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/

Jun 13, 2022

➢ DM us "Body Recomp" to apply for coaching @ColossusFit (5 spots) ➢How to instantly look more in shape- https://open.spotify.com/episode/3ifwN2T8ttS5QOh3LTY774?si=mFhDffbcQaqLqKWgTpYs4g 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 get rid of the last little bit of lower ab fat, how to do a mini cut & macro/protein tips for vegans. (0:00) - Intro (0:27) - Kyle quote: “The man who thinks he can and the man who thinks he can’t are both right.” (2:00) - Josh quote: "Sometimes we're tested not to show our weaknesses, but to discover our strengths." (4:30) - Weekly thoughts/recommendations (15:15) - Client shoutout: Mitch Bryant (17:50) - Question 1- Random question … when you go to Starbucks what do you order? I don’t go a lot but I never know what to get when I do go (21:40) - Question 2- I just can’t seem to get rid of lower ab fat, you know that last little bit at the bottom? Any tips or tricks? (26:00) Question 3- Just listened to podcast this morning. Great information and motivation to start my week. Thank you for that! Question: what is a mini-cut? I may be interested in this for my daughters wedding. I have invested in my health and fitness this past year (lost 20 lbs) and would like to "up" the anti so to speak. . More details about mini cut session please :) (29:50) Question 4- Do you have any protein/macro tips for vegans? 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/

Jun 9, 2022

➢ DM us FREE TRAINING to @ColossusFit for a free training on how to lose 20+lbs of fat and gain 5+lbs of lean muscle. In today's episode we go over the best types of cardio for fat loss, and we ranked them from the best to the worst. We always get what types of cardio are best, and there’s no right answer here but we do have a list of pros and cons. Truthfully, this order of importance isn’t to tell you the exact what to do, but make it so you can think more for yourself. Listed order: 1- Walking 2- Sports 3- Swimming 4- Stair-master 4.5 - Elliptical 5- Bicycle 6- HIIT Training *The main issue with these types of things is they can take away from your strength training, and ability to challenge yourself with them there. Didn’t add random things like kayaking, rollerblading etc which aren’t as popular but can certainly count. 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/

Jun 6, 2022

➢DM us "Summer abs" to @colossusfit for real results (Accepting 3 awesome people) ➢ Follow our IG for more giveaways: 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 have a toned core while building muscle, best on the road food options & our biggest regrets. Time Stamps: (0:00) - Intro (1:27) - Josh quote: "If you’re going to doubt something, doubt your limits.” (4:40) - Kyle quote: “Every step is a step forward.” (6:55) - Weekly thoughts/recommendations (17:50) - Client shoutout: Victoria H (22:13) - Question 1- Why is it that if I use diff machines at diff gyms 225 can be heavy, at another gym be so easy? (25:35) - Question 2- If you’re on a road trip and didn’t prepare any food; what is your go to snack at a gas station or something fast? Are the gas station muscle milks and other protein shakes good? (29:05) - Question 3- If you could go back and change anything you’ve done what and why? (39:00) - Question 4- I am currently trying to put on muscle and still want to maintain a strong core, do you guys have any advice to those who are in a calorie surplus that still want toned abs? 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/ This episode is dedicated to Jamal Drysdale, you will be missed brother, RIP and we’ll shred again soon 🕊️🕊️🕊️

Jun 2, 2022

➢ DM us GLUTE GAINS @ColossusFit to grow your glutes and shrink your waist through our coaching service. ^FIRST THREE PEOPLE TO SIGN UP GET A FREE GIFT ➢How To Hip Hinge- https://www.youtube.com/watch?v=h-A7HiTNZ5c In today’s episode we’re going to teach you how to build your booty/glutes in seven easy steps, guaranteed. Tips: Focus on weights, not cardio Get on a balanced routine - Importance of back and hamstring work as well as a symmetrical body Mind muscle connection - Feel the burn, learn to hinge Work glutes on different planes Train low and high rep ranges Increase training frequency Try a lean bulk 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/

May 30, 2022

➢ DM “Fat Loss” to apply and learn more. (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 the ideal body fat percentage, how to get back into the gym & stay on track at work. Time Stamps: (0:00) - Intro (1:00) - Josh quote: "Fill your life with experiences, not things. Have stories to tell, not stuff to show." (5:10) - Kyle quote: “The best investment that you could ever make is into your own body. Pinch pennies elsewhere. Spend lavishly on your own health and fitness.” (8:30) - Weekly thoughts/recommendations (22:30) - Client shoutout: Petar 1 year transformation (23:40) - Question 1- Im heading back to work. What tips do you have for me to succeed with nutrition and everything? (27:30) - Question 2- How to deal w/ situations out of your control? (32:55) - Question 3- How do you start going back to the gym after you’ve fell off? And how do you build the mentality back? 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/

May 26, 2022

➢ 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 -The best diet is the one you can maintain that disrupts your lifestyle the least -Too many people end up sabotaging themselves because they’re not suffering this way, and try to find something harder to follow. 2- No restrictions The minute that a food is put off limits we instantly begin to crave it more. It’s been proven through studies When we’re a kid and told we can’t have something- think of what happens. If something is “bad” once they have it they go nuts and think since I’ve blown my diet I may as well keep going off For some people it could solve an eating disorder. By simply not restricting, and aiming to hit your calorie 3- You learn a lot -You learn significantly more than simply just following a meal plan. -Reading labels, learning portions & so much more. -It can set you up for success for life. 4- You can enjoy life significantly more -No more bringing Tupperware containers to parties. -You’ll have way more freedom and be able to manoeuvre at family get togethers and so much more. -Your macros are like a budget. 5- Helps you keep weight off LONG-term & simply works. -Numerous studies and countless transformations proving this can help you lose weight & keep it off. -Weight loss isn’t the problem, weight re-gain that is. 2 potential small downsides: If you give yourself an inch, you may take a mile. People think you’re just eating junk food all day Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

May 23, 2022

➢ DM us on IG @ColossusFit "Body Recomp" ➢ Strength standards- https://exrx.net/Testing/WeightLifting/StrengthStandards ➢ Follow us on IG: https://www.instagram.com/colossusfit/ (weekly giveaways) 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 set proper strength goals, make friends in the gym and cardio do's & don'ts. (0:00) - Intro (3:20) - Josh quote: “Enthusiasm is common, but endurance is rare” (8:46) - Kyle quote: “Exercise is a celebration of what you can do, not a punishment of what you ate.” (12:00) - Weekly thoughts/recommendations: (22:06) - Client shoutout: Jeremiah (25:10) - Question 1- What’s a good factor for setting new goals in the gym? Like if I am squatting 90 lbs let’s say, by the end of the year, or 6 months - what should I progress to? Would love to see if you guys already talked about this! (30:15) - Question 2- I heard doing HIIT the day after leg day is bad. Theory was it will take from your gains. Truth or fiction? Can I do Low intensity/steady state? (34:35) - Question 3- Do y’all still take questions for Motivation Monday? If so, I’m going to join a gym to have access to more equipment (my home gym is limited). My family and friends don’t workout, but I want to have a gym partner to workout with. How do you approach people in the gym to become friends and possibly workout together? I don’t mind talking to people I don’t know but I also don’t want to bother them at the gym. Any advice would be great thanks 😊 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/

May 19, 2022

Leave a review. and share this episode to your instagram story so we can get guacamole on our burritos <3 In today's episode we give you eight guaranteed ways to live a fitter, healthier and happier life. “What single area changed your life for the better?” 1- Nothing is awkward unless you decide it is -Simply learn to laugh a little, acknowledge it and continue to move forward 2- Do it now. If it takes a minute or less, just do it now. Put away that shirt, fold that sweater, brush your teeth, check your schedule. 3- If someone asked you if you would recommend yourself as a date/spouse/etc, would you? -It made me realize that people probably wouldn’t want to date or marry someone who isn’t trying to improve themselves or someone who is lazy or unmotivated. 4- When you wake up, you get up. ex- No lounging in bed. -No snooze button nonsense and if you wake before the alarm then thats glorious “found time.” -No phones in bed -Set your alarm for same time daily -Go to bed at a reasonable time so you wake up rested -Smile when your alarm goes off -Do something you enjoy in the morning. 5- Don’t rely on willpower, desire, or anything of the sort. -Set up a system and just execute on that system. Take “do I feel like doing it?” our of the question. 6- It might not be your fault, but it’s your responsibility. I am in charge of my life. No one else. Me. 7- Quitting is easy. Easy choices lead to a hard life. Hard choices lead to an easy life. 8- There are 86,400 seconds in the day. You either grow or decay, are you growing or decaying? 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/

May 16, 2022

➢ DM us "Summer Special" on IG @ColossusFit to learn more about coaching (5 spots) ➢ Follow our IG for weekly giveaways: 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 tone your arms, our thoughts on crossfit & best journaling tips for more happiness. (0:00) - Intro (0:50) - Josh quote: "You make a life out of what you have, not what you're missing." - Kate Morton (1:34) - Kyle quote: Mindset is what separates the best from the rest. (3:45) - Weekly thoughts/recommendations (13:10) - Client shoutout: Elvia (16:50) - Question 1- I’ve always wanted to journal, but struggle with knowing where to start or what to write. Any tips? (24:10) Question 2- I can’t seem to get rid of the fat in my underarm area, what exercises do you suggest to help me with that? (28:05) - Question 3- Thoughts on CrossFit? Came across Mal O’Brien a CrossFit champion and was completely blown away with the style of exercise they do. Just curious how you all as trainers feel about it Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

May 12, 2022

In today's episode we give you six tips to stay consistent and make fitness a long term lifestyle. 1- Stay focused on the fundamentals vs. the fads -There are way too many things that can take up too much of your time & energy that give you little to no benefits. 2- Avoid giving yourself the option -Busy day of meetings, etc instead of saying “I have no time” ask yourself, “how can I make the time?” -Create non-negotiables in your life that you DO NOT SKIP and no matter what - It gets done. [Like listening to Monday & Thursdays episodes ;)] 3- Aim for progression, not perfection. -If you’re too hard on yourself and feel the need to be perfect, very likely you’ll only do stuff when the situation is absolutely perfect. Nutrition- doesn’t have to be 100% perfect, can still be 85% and get great results. 4- Build your own fitness community -Who’s your circle of 5? -Have people hold you accountable around you. 5- Focus on identity change “Many people begin the process of changing their habits by focusing on what they want to achieve. This leads us to outcome-based habits. The alternative is build identity-based habits. With this approach, we start by focusing on who we wish to become.” Too many people will reach a goal, and then stop because of focusing on the outcome, not their identity. 6- Don’t allow excuses to take over. “Once your reach x age, it all goes downhill.” “It’s a busy week so I’ll get back to it next week.” Don't listen to all the excuses that can come up, and it will be much easier to stay consistent. 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/

May 9, 2022

➢LAST CHANCE SUMMER SHRED!!! 3 lucky people accepted today & today only. ➢ DM us "Summer Shred" on IG @ColossusFit to learn more. ➢Tips to log when going out YT video- https://www.youtube.com/watch?v=lE9ne2TAJuI&t=11s 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 not blow progress over the weekend, manage big dinners, & what we carry in our gym bags for the best possible workouts. (0:00) - Last chance for summer shred (1:23) - Intro (1:57) - Kyle quote: “Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend.” (3:50) - Josh quote: "Never make permanent decisions on temporary feelings." (5:30) - Weekly thoughts/recommendations (12:30) - Client shoutout: Libby (14:40) - Question 1- How to structure dinners out better with friends? i always feel guilty after and cant stay on track. (22:15) Question 2- I always struggle with the weekend. What tips do you have to avoid blowing all my progress over the weekend? (28:38) Question 3- What do you cary in your gym bag? 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/

May 5, 2022

DM "SUMMER SHRED" to IG @ColossusFit enter our 60-day shredding challenge (Deadline is May 8th) If we get enough positive feedback from this episode, we'll make a part 2 with more recommended books! This has been a HIGHLY requested podcast, so here we are. As you know, we're huge readers and today we go over our top 10 books. We cover a few lessons learned, and talk about why they're our favourites. Listed points: 1- Atomic Habits - James Clear -Simple guide to building good habits and breaking bad ones -Our habits follow a 4-Step Habit Loop which includes: cue, craving, response and reward. 2- Compound Effect - Darren Hardy -Small, seemingly insignificant actions can lead to huge results over time. You don't need to do anything dramatic or drastic to achieve your goals- make a few small changes every day and see the radical difference. 3- Stillness is the Key - Ryan Holliday - People don’t understand that the hardest thing is actually doing something that is close to nothing. It demands all of you… there is no object behind you. It’s just you. -In sports, coaches speak about “the process” this play, this still, this rep. Not just because this moment is special, but because you can’t do your best if your mind is elsewhere. -A study showed that subjects would rather give themselves an electric shock then be bored for more than a few minutes. 4- 7 Habits of Highly Effective People - Steven Covey -Be Proactive -Begin with the End in Mind -Think Win-Win -Seek First to Understand, Then to Be Understood -Sharpen the Saw 5- How To Win Friends and Influence People - Dale Carnegie - Become genuinely interested in other people. - Smile. - Remember that a person's name is to that person the sweetest and most important sound in any language. - Be a good listener. - Talk in terms of the other person's interests. - Make the other person feel important – and do it sincerely. 6- Success Principles - Jack Canfield - If you want to be successful, you have to take 100% responsibility for everything that you experience in your life. - Everything you think, say, and do needs to become intentional and aligned with your highest purpose, your values, and your goals. - To achieve desired outcomes, one must replace complaining with making requests and taking action. 7- 10x Rule- Grant Cardone 1) you should set targets for yourself that are 10X greater than what you believe you can achieve and 2) you should take actions that are 10X greater than what you believe are necessary to achieve your goals. The biggest mistake most people make in life is not setting goals high enough. 8- Can’t hurt me- David Goggins -Inspiring story of coming from nothing, to pushing full potential. -Self talk without the work is just a lie. -The 40% Rule is the idea that when our mind is telling us to quit, that our body has actually only used up 40% of it's potential. 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

May 2, 2022

➢ DM us "Summer Shred" on IG @ColossusFit ➢ 60 Day challenge from May 8th to July 7th ➢ $1000 Winners Cash Prize + Special gift for first 5 sign-ups ➢ To enter be a current client before May 8th, submit photos 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 summer activities for cardio, how to start lifting weights as a beginner & the most ideal shoes for lifting. (0:00) - Intro (0:12) - Special Announcement (6:10) - Josh quote: "Nothing is enough for the man whom enough is too little." (8:30) - Kyle quote: “If you really want to do something, you'll find a way. If you don't, you'll find an excuse.” (12:00) - Weekly thoughts/recommendations (17:30) - Client shoutout: Wes (18:32) - Question 1- What's your favourite active summer activity? With summer approaching I'm looking to get into some more outdoor activities that are beneficial for me. (23:30) - Question 2- Why do some people just wear socks when doing certain exercises at the gym? (25:20) - Question 3- Best shoes for working out? (30:54) - Question 4- How do you start lifting as a beginner? I would like to start that 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/

Apr 28, 2022

DM US TIGHT TUMMY to @ColossusFit on IG - 3 spots available In todays episode we give you five tips to achieve a tight tummy transformation. Tips: 1- Watch out for the scams/fads Things to Avoid: 1)- Waist trimmer belts - Compression along with additives increase localized sweating - Dehydrates your core in the short-term 2)- Flat tummy/detox teas - Can help decrease appetite with herbs - Doesn’t “tone” your tummy 2- Cal deficit 3- Strength train 3.5 Cardio will help 4- - Giving yourself some slack - Bloating fluctuates per individual - Hormones & Stress are realistic factors we should always consider 4.5 - Elimination Diet 5- Limit alcohol, fast food, cheat meals & drink more water 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

Apr 25, 2022

➢DM us "Body Recomp" on IG @ColossusFit - 6 spots available ➢ Check out our youtube- www.colossusfitness.com ➢ 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 how to improve form, whether you should bulk or cut & whether intensity or consistency is better. (0:00) - Intro (1:16) - Kyle quote: Twenty years from now, you will be more disappointed by the things that you didn’t do than by the ones you did do. Explore, Dream, Discover.” - Mark Twain (8:20) - Josh quote: “Don’t set limits on your unlimited potential.” Anonymous (9:30) - Weekly thoughts/recommendations (12:10) - Client shoutout: Olivia Woodruff (15:20) - Question 1- Why do people still lift with badform? (22:10) - Question 2- What's more important for the gym, intensity of the workout or overall consistency? (26:20) - Question 3- Now that i’m getting back in the gym, i’m trying to figure out whether i should focus on bulking or cutting. my main goal right now is to reach 190lbs as lean as i can healthily be by the end of the year, but i’m about 183lbs right now in more fat than muscle. would you suggest i start off with a surplus to bulk up or if i should try to cut out fat and then work on building muscle? 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/

Apr 21, 2022

DM "FAT LOSS "To @ColossusFit for Online Coaching - 3 spots Today we're going to be talking about and going over the nutritional hierarchy of fat loss giving you the truth, the whole truth and nothing but the truth. 1- Energy Balance/Calories 2- Macronutrients Protein= Most important and absolutely cannot be overlooked. *The amount of calories you consume from carbs/fats makes VERY little difference when calories/protein are being focused on. Carbs= provides body with the energy it needs. Fats= value-able at increasing testosterone levels and other hormones 3- Micronutrients 4- Meal timing or frequency *Once everything else is dialed in, could be good to focus on this factor. -You want to maximize your ability to build muscle to the fullest, so somewhere between 2-3g leucine is ideal, so approx 25-40g per protein for serving. -Leucine is the most powerful amino acid. There is a certain threshold of leucine that must be reached before your body can start protein synthesis. -Splitting evenly thoughout day is beneficial vs. spreading it out like 10-15-15-10, etc. OR all at once in 1 meal. -Carbs around training not necessarily beneficial. Some people feel better, and some people don't. Everyone is different and each person is different. -Ask yourself how do you feel when you train? 5- Supplements -Really not important compared to first 3 pillars -Creatine monohydrate, protein(if needed), caffeine. 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

Apr 18, 2022

➢ DM keyword "BODY RECOMP" To @ColossusFit to start your transformation (4 spots) ➢ Monique Transformation: A post shared by Body Transformation Coach (@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 Get Ultra Lean For Summer, Easiest Way To Know Your Protein Intake, When To Increase Calories After A Diet? (0:00) - Intro (1:30) - Josh quote: "Think positive thought. Say nice things. Do good for others. Everything comes back. (2:40) - Kyle quote: Each day is a new opportunity to improve yourself. Take it. And make the most of it. (4:40) - Weekly thoughts/recommendations (14:20) - Client shoutout: Monique (18:35) - Question 1- Should I calculate my protein intake based on my total weight or just on my muscles mass weight? (21:20) - Question 2- When should you increase your calories after a diet? (27:30) - Question 3- I want to get ultra lean for this upcoming summer. I'm 176lbs, and want to lose about 30lbs, but do it sustainably. I workout 4x a week and eat healthy. What action steps do you recommend I take? 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

Apr 14, 2022

3 Spots available to the first 3 people to DM "MUSCLE GAIN" to @Colossusfit In today's episode we go over the top ten muscle building mistakes you're probably making and how to fix them. Listed points: 1- Always training in the same rep range 2- Undervaluing the value of food. -Tell story of buddy who thought he was eating a lot, but actually wasn't b/c not keeping track. Carbs- provides body with the energy it needs. Fats- value-able at increasing testosterone levels and other hormones responsible for growth Protein- helps you maintain your muscle mass and promotes muscle growth when you do strength training. Numerous studies show that eating plenty of protein can help increase muscle mass and strength 3- Not lifting heavy enough 4- Winging it. As the saying goes, if you fail to plan, you plan to fail. The majority of your training should be well thought out and planned if you want the best results. DM US MUSCLE GAIN! 5- Switching it up too much OR too little 6- Being too focused on being shredded If you're new to lifting you can gain so much more muscle. 6.5- Dirty/Fat bulks 7- Barbells and DB's are king ^Best bang for your buck 8- Always training to failure -The truth is that always training to failure is actually not a very efficient training strategy. Not only does it often lead to less volume, it is also very taxing on the nervous system. 9- Not Getting Enough Sleep -We put a lot of work into breaking down our muscles in the gym, but sleep is actually where the good stuff happens. Growth, recovery, and all those awesome adaptations we look forward to take place in our sleep. 10-Not being consistent enough. 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

Apr 11, 2022

➢ DM us on IG @ColossusFit "Glute Gains" to apply for coaching (5 spots) ➢ 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 the best way to grow your glutes, top tips to stay positive when you've failed your goals before & get to bed on time. (0:00) - Intro (1:15) - Kyle quote: "Stop complaining about the results you didn't get from the work you didn't put in" (7:40) - Josh quote: "What you do has far greater impact than what you say." - Stephen Covey (11:20) - Weekly thoughts/recommendations (17:35) - Client shoutout: Marleen & Victor (20:50) - Question 1- Tips to get to bed on time like i want to? I've always struggled with this. (26:15) - 2- Tips for staying positive after many failed attempts at accomplishing your goals? (29:00) - 3- I have a pancake butt and want to grow my glutes, where should i focus my energy? 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/

Apr 7, 2022

Online Coaching: Colossus Fitness - The Polished Physique Program In today's episode we researched the daily habits of elite athletes, billionaires and notorious individuals to give you the top ten daily habits that will change your life. Compound interest concept: Would you rather have a penny that doubles everyday for a month, or one million dollars? Well the choice is pretty clear: it's better to have a single penny that doubles everyday for a month, versus $1 million up front. This is because of the power of compound interest. If you took a single penny and doubled it everyday, by day 30, you would have $5,368,709.12. Listed points: 1. 30-min walk 2. Limit/stop scrolling 3. Visualization 4. High protein breakfast 5. Work With Coaches 6. Fill your calendar 7. Write your goals out daily / set monthly goals/ clients weekly goals 8. Read books/ audio books 9. Wash the dishes 10. Spend time with other success-minded individuals 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

Apr 4, 2022

➢ DM us on IG "Summer Special" @ColossusFit (LAST chance & 3 spots available) ➢ Check out our website- www.colossusfitness.com Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to say no more, stop feeling so sluggish in the afternoon & best way to gauge strength. (0:00) - Intro (1:20) - Josh quote: "Never, ever underestimate the importance of having fun." Randy Pausch (4:20) - Kyle quote: “If You Always Do What You've Always Done, You'll Always Get What You've Always Got.” ~ Henry Ford (6:58) - Weekly thoughts/recommendations (12:30) - Client shoutout: Phoebe (16:40) - Question 1- Why do you use a RIR concept instead of maxing out on everything? (21:00) - Question 2- How to say no more? I know it's holding me back, I keep eating food I don't even want to eat but always feel pressured by friends and family. Even for alcohol. (29:35) - Question 3- How to stop feeling so sluggish in the afternoon? 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/

Mar 31, 2022

DM "Summer special" to @ColossusFit start your fitness transformation Online Coaching: Colossus Fitness - The Polished Physique Program In today's episode we give you 12 foods that are going to 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. Listed points: 1- Popcorn- 2 cups- 120 calories 2- Quest chips- 140 calories- 19 protein 3- Pickles- 1 pickle 11 calories 4- Any veggie. Kale, spinach, carrots, broccoli, celery, cucumber. 5- Crispy Minis/rice cake- 12 chips- 90 calories. 1 rice cake 40 cals. 6- Eat Me Guilt Free Protein Brownies- 170 calories- 22g protein 7- Turkey burgers- 200 calories- 35g protein 8- Sparkling water/tea- 0 calories. 9- Hot sauce of any kind- Approx 0 calories. 10- Frozen Yogurt Ice Cream/Halotop/McDonald's Ice cream- 200 calories. 11- Soup 12- ALL lean protein sources. chicken, turkey, ham, fish, etc. 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

Mar 28, 2022

➢ Summer Special IS BACK, DM "Summer Special" to IG @ColossusFit for an incredible offer to start your coaching journey (4 spots available) ➢ Enter out Starbucks giveaway: https://www.instagram.com/p/Cbc8oVQrtlu/ 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 instead of dieting, how to stop sabotaging, & how long to rest between sets. (0:00) - Intro (2:00) - Josh quote: "The drug dealer never consumes" Continued - "The CEO of Pepsi was recorded saying he'd never let his family touch any of their products. Mark Zuckerberg puts puts tape over his laptop's camera and microphone. Steve Jobs banned his kids from using the Ipad. Bill gates truly limited his children's tech use, and the CEO of Mcdonald's claims he doesn't even eat his own companies food." (5:05) - Kyle quote: "The difference between who you are today, and who you will be in 5 years will be the people you spend time with and the books you read." (8:20) - Weekly thoughts/recommendations (15:05) - Client shoutout: Becka (17:20) - Question 1- What's the ideal time to rest between sets? (21:55) - Question 2- I find I keep self sabotaging myself week by week, and can't stop. What tips do you have for someone that can't stay consistent or doesn't feel worth it? (32:20) Question 3- I've tried so many diets, I lose weight and gain it back. This isn't sustainable, what's the solution, how do I lose weight and keep it off? 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/

Mar 24, 2022

➢Instagram: https://www.instagram.com/colossusfit/?hl=en ➢Online Coaching - www.colossusfitness.com Previous Myth Busting Episodes: Part 1: 264: Debunking 6 Nutrition Myths Everyone Believes Part 2: 327: Debunking 10 Fitness & Nutrition Myths (Tips To Avoid Them) In today's episode we bust seven fitness myths you probably believe and why. Listed points: 1- 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. 2. You should be eating entirely 'clean' to get results. 3. Avoid all fruits to lose weight. 4. Supplements will get you shredded. 95% of them are garbage. Of the 5% that aren't junk, 99% of the companies overhype them. -Three that are worth it: creatine monohydrate, protein & caffeine. 5. Artificial sweeteners trick your body into being hungrier & increasing insulin. 6. 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. 7. Breakfast is the most important meal of the day. "Regardless, if you enjoy breakfast, eat it. If you’re not a breakfast person, don’t feel the need to add it to your daily routine." -Main benefit of breakfast is starting off strong with good choices. 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

Mar 21, 2022

➢DM us on IG @ColossusFit "March Madness" to apply for coaching (5 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 improve mood, navigate busy schedules & talk more about the benefits of using a sauna. (0:00) - Intro (0:30) - Josh quote: "Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself." (3:40) - Kyle quote: "There is a past version of you that is so proud of how far you've come." (6:33) - Weekly thoughts/recommendations (13:40) - Client shoutout: Whitney (16:27) - Question 1: I've been having a really hard time narrowing down my mood lately, I just feel like I'm really happy or really sad. Do you have any general tips for or things I can do everyday that can help me elevate my mood? (26:40) - Question 2: I feel like with how hectic my life and work is that I'm too busy to actually stay on top of my health and fitness, do you have any tips to navigate my busy schedule? (36:45) - Question 3: What are the benefits of Saunas? 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/

Mar 17, 2022

➢ Online Coaching: https://colossusfitness.com/ In today's episode we go over six must haves for the perfect workout. Listed points: 1) Mentally prepare. - Know roughly what exercises you'll be doing, what muscle groups, motivation video, etc 2) Proper warm-up & mobility - Could be walk, stair stepper or whatever leaves you feeling good and ready - Warm-up the muscles group you'll be using. everyone's routine will be so different 2.5 Activation movements 3) Compound exercises. -Bench press, squat, deadlift, etc. -Diff rep schemes each week to increase volume OR increase through weight lifted. (5x5 example) 4) Accessory movements Start with multi-joint movements and work until single joint movements. 5) Cool down of some sort or cardio Too many people feel the need to hold stretches for 10-15 mins after, which just wastes time 6) Make sure not to neglect the small things because they will add up over time. Rear delts, glutes, weak points, etc. 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

Mar 14, 2022

➢ Message us on IG "Fat Loss @ColossusFit to apply for 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 what results to expect from taking creatine, how to finally hit a squat personal record & get rid of love handles. Time Stamps: (0:00) - Intro (1:45) Kyle quote: "Complexity is the enemy of execution" (4:15) Josh quote: “If everything seems to be under control, you’re not going fast enough.” – Mario Andretti (9:15) - Weekly thoughts/recommendations (14:30) - Client shoutout: Gage (16:15) - Question 1- I've been wanting to increase my squat and also test it, what tips do you have for me to do so? (21:55) - Question 2- I've been seeing creatine everywhere on tik tok, is it that beneficial? (28:55) - Question 3- How can I target my love handles better? (31:20) - Question 4- Most of the sauces such as ranch, mayo and other are high in calories and low in protein, do you have any better option to suggest? 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/

Mar 10, 2022

➢DM "WEIGHT LOSS" To @ColossusFit for a special discounted opportunity to start your transformation In today's episode we give you seven ways to break through a weight loss plateau and to finally see that scale move. 1- Overeating 2- Intensity/movement & be as active as possible 3- Have a coach 4- Stress management & sleep 5- Drink more water, coffee & tea. 6- Stop eating out, cook more. 7- Get rid of alcohol & empty calories 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

Mar 7, 2022

➢ Message us on IG "Summer Shredded" @ColossusFit to apply for coaching (4 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 advice for aspiring fitness influencers, how to stop comparing yourself to others & run faster. (0:00) - Intro (0:54) - Kyle quote: "Never apologize for being obsessed. Stay in the gym for 2 hours. Pull an all nighter working on your side hustle. Read your new book the entire day. Positive obsession is a gift, not a behaviour to be suppressed." (4:55) - Josh quote: "You pray for rain, you got to deal with the mud too." (10:00) - Weekly thoughts/recommendations (17:50) - Client shoutout: Dylan Humphries (19:12) Question 1- Tips to become an influencer and grow my page? (31:00) Question 2- Should i keep my workout/rest days the same or switch it up? I'm trying to figure out what works best. (34:00) - Question 3- How do I stop comparing myself to others? I'm really struggling. (40:08) - Question 4- Tips to run faster? I want to improve my speed. 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/

Mar 3, 2022

Please leave a review on Spotify or apple and make our day :) In todays episode we give you 12 tips to get unstuck and out of a rut in your life. Level up your motivation with these 12 tips. Listed points: 1- Get out of the house as hard as it might seem. 2- Josh's list of daily tasks (Jesse Itzler) 3- Offer a helping hand to someone else 4- Workout 5- Do a bunch of small tasks to get started - especially clean 6- Motivational video 7- Killer music 8- Vitamin D (natural preferred) & walk 9- Avoid crutching on caffeine & alcohol 10- Plan upcoming excitements & refocus on goals 11- Natural energy boosts. Run or cold shower for me. 12- Have a solid network 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/

Feb 28, 2022

➢ Message us on IG "Real Results" @ColossusFit to apply for coaching (3 spots available) ➢ Follow us on IG: https://www.instagram.com/colossusfit/ ➢ 5 Reasons You're Eating More Calories Than You Think- https://www.youtube.com/watch?v=yTBqQPrrjys&t=16s ➢ Why you should & shouldn't care about your weight- https://open.spotify.com/episode/3CATgXv8l4l21hVTQucvrj?si=YSV34Ti2Rf-e4S4J-1YACg 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 explain net carbs, give tips on why the scale may not be budging, and talk to you about how to get back on track with your nutrition. (0:00) - Intro (1:24) - Josh quote: "If you think small, small things happen." - Floyd Mayweather (4:31) - Kyle quote: Losing weight is hard. Being overweight is hard. Working out is hard. Being weak is hard. Being disciplined is hard. Being lazy is hard. Everything is damn hard. Choose your hard." (6:35) - Weekly thoughts/recommendations (18:45) - Client shoutout: Katalina (22:16) - Question 1- I feel like I'm slacking on nutrition, I have not been the greatest. Any advice to get back to eating well, tracking, etc? (26:50) - Question 2- Can you explain net carbs? (31:40) - Question 3 - I'm doing everything right but the scale won't budge, why is that? Am I just someone who can't lose fat and do you have experience with this? 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/

Feb 24, 2022

➢DM Keyword "CASE STUDY" to @Colossusfit On IG for a special opportunity to start your journey to your best body ever! ➢Apply if you're looking to lose 10-20lbs of unwanted fat and replace it with 10lbs of quality new lean muscle. In today's episode we give you ten industry secrets that we have learned as online fitness coaches to help you get incredible results. Listed points: 1. Start with the appropriate measures to track your progress (Photos, measurements, weight) 2. You need to look at all levels of your journey (Healthy 3 legged stool). 3. Calories and protein are where to start for nutrition/ have plan. 4. Best workout routines (Periodized, progressive, realistic and custom). 5. Accountability and mechanisms for implementation (Check-ins, follow ups, community, resources). 6. Sometimes less is more, focus on the big things, don't get caught up on micro factors 7. Once basics are mastered, look at external factors like: hydration, fibre, sleep, steps, and managing stress . 8. Your journey might take a bit longer than you think. Your body & situation is different than everyone elses. Stay patient, enjoy the process & trust it. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: Colossus Fitness - The Polished Physique Program

Feb 21, 2022

➢ DM us on IG "FAT LOSS" to @ColossusFit to start your transformation ➢ 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 tik tok trends that are actually good, dealing with body dysmorphia & how to get comfortable with increasing weights. (0:00) - Intro (1:00) - Kyle quote: "Paper has more patience than people." - Anne Frank (6:45) - Josh quote: "Nobody's life is entirely free of pain and sorrow. Isn't it a question of learning to live with them rather than trying to avoid them? (10:30) - Weekly thoughts/recommendations (19:45) - Client shoutout: Jessica Huntington (21:50) - Question 1- How do you deal with body dysmorphia? I can't seem to get past this. (29:35) - Question 2- I see a lot of workout trends on tiktok, is there any that are the truth? For instance, I saw that if you I saw a tik tok if you walk on stairmaster for 3x30 mins a week you get abs, can you address this? (36:05) - Question 3- How to get over the fear of lifting heavier weights? 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/

Feb 17, 2022

➢DM us "lean body" to @ColossusFit for a special opportunity to kickstart your journey ➢7 High protein recipes: https://colossusfitness.lpages.co/7-high-protein-recipes/ Traveling for work? Going on vacation? Running your kids from soccer game to guitar practice? Being away from home is one of the most common nutrition challenges we hear about. In this episode we cover 8 ways to stick to your plan, no matter where life takes you. Listed points: 1- Eat a healthy meal before you go 2- Pack a few healthy snacks 3- Aim for better not perfect. 4- Look for build-your-own-meal restaurants 5- Have healthy staples you can eat on the go. 6- Start with protein, veggies & water. 7- Have some fall back minimums. 8- Realize hunger isn't an emergency. 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

Feb 14, 2022

➢ DM us "Glute Gains" on IG @colossusfit (6 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 our top stress eating tips, tips to grow your glutes & how to encourage your family to be healthy. (0:00) - Intro (1:20) - Kyle quote: "On good days, workout. On bad days, workout harder." (3:40) - Josh quote: "You don't have to be perfect to inspire other people. Let them be inspired by the way you deal with your struggles, your heartaches, and your imperfections." (6:30) - Weekly thoughts/recommendations: (14:15) - Client shoutout: Hannah Lynch (16:10) - Question 1- Could strengh training twice a week be enough to help me grow & shape my glutes if I also focus on my calories & protein? (19:43) - Question 2 - I sit down at a desk all day and struggle to activate my glutes enough even with 5 mins of banded activation exercises so I feel squats etc in my quads and hams so much more than in my glutes. How much time would you recommend spending on glute activation? And any tips on which exercises are best? (25:00) - Question 3- For motivation Monday: My family member is inactive and wants to get better, but tells me she hates sweating😂 tips on how to encourage/motivate family to get active? I used to go on walks with her, but we don’t live together anymore and she doesn’t walk as often on her own. Thank you for all the episodes🙏 (29:10) - Question 4 - I'm a stress eater. what tips do you have instead of grabbing food? 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/

Feb 10, 2022

Share to your story and help people learn what's important once and for all! Tag us @ColossusFit In this episode we go over everything you need to know about protein. Answering all your questions, giving guidelines and breaking down myths. Don't miss this episode! What is protein? What does protein do for you? How much should you be having in a day? - Most athletes who workout 0.8-1.3g per pound of bodyweight - When maintain or gaining aim for 0.8-1g of protein per pound of bodyweight - When cutting 1-1.3g of protein per pound of bodyweight *What’s important to note here is the protein intake is scaled upwards with severity of caloric restriction and leanness. The higher the body fat percentage, the lower the protein intake can usually be compared to the total bodyweight. 4. What are the best sources of protein? Questions/Myths: -What about the anabolic window? Do I need it right after a workout. -Can I have protein powder on a rest day? / Should I have less on a rest day? -What should vegetarians do? -What is an isolate protein? Are the tiktok proteins better? -Is it bad to have most of your protein from shakes? -How to easily incorporate protein when out? -What's more important, my protein or my calories? 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

Feb 7, 2022

➢ DM us "SUMMERABS" on IG @ColossusFit to apply for 1 on 1 discounted coaching (5 spots) ➢ 15 Non Scale Wins & Ways to Measure Your Progress- https://open.spotify.com/episode/2V8ZoRH7vAPXYSGuin3ihq?si=cb6358e22d794ea2 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 ways to track progress, habits to cut out to get results & benefits of fasted cardio. (0:00) - Intro (0:33) - Josh quote: "Attract what you expect, reflect what you desire, become what you respect, mirror what you admire." (1:45) - Kyle quote: "You can't pour from an empty cup. Take care of yourself first" (4:10) - Weekly thoughts/recommendations (7:18) - Client shoutout: Samantha (9:25) - Question 1-I've been on this journey for a few months now, and can't seem to realize how if I'm making progress or not, What do you recommend? (13:20) - Question 2- Is it bad to workout early AM fasted or should you prioritize a meal/protein bar pre workout? (19:26) Question 3- You guys always talk about what you should do, but what about what you shouldn't do to get results on your journey? 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/

Feb 3, 2022

**DM "SUMMERABS" on Instagram to @ColossusFit to claim one of the remaining three spots** In today's episode we give you five ways to finally get more visible abs and achieve a six pack for summer. We wanted to go over our top tips and strategies to get abs for summer and KEEP them. You’ll have to understand everyone’s genetics are different, and the way yours are shaped, the time it takes, etc will all be different based on you. Listed points: 1- Calorie deficit through nutrition. 2- Focus mainly on strength training with a big focus on compounds 3- External cardio factors *Stuff like walking, extra cardio etc can help you be in a bigger calorie deficit and eat more. 4-Have support for adjustments when needed 5- Add in additional core work This will help once you’re at a low enough body fat. Our favourites: Cable crunches Hanging Knee/Leg raises Oblique cable woodchopper. 6- External factors. Drinking, sleep & stress. Bonus tip- Allocate extra time for hiccups and roadblocks 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

Jan 31, 2022

➢ DM us "Fat Loss" to strip off unwanted fat and finally achieve the results you really want! ( 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 how to transition back to health after covid, keep motivation through a shred, travel fitness tips and more. (0:00) - Intro (1:12) - Josh quote: "Fall seven times stand up eight." (3:12) - Kyle quote: “I just want you to know that if you are out there and you are being really hard on yourself right now for something that has happened … it’s normal. That is what is going to happen to you in life. No one gets through unscathed. We are all going to have a few scratches on us. Please be kind to yourselves and stand up for yourself, please.” - Tswizzle (5:20) - Weekly thoughts/recommendations (9:30) - Client shoutout: Curtis (12:25) - Question 1- How do you guys feel about A fruit and water detox/cleanse and working out while on a detox? (17:10) - Question 2 - How to transition back to healthy life after covid? (23:08) - Question 3- I hope you're enjoying your trip to FLA! What tips do you have for someone to stay on track while away? (28:05) - Question 4- How do u keep motivation when your cutting? I struggle with having to drop my weight when I drop my calories. Do you think Ive previously dropped my cals too quickly? Like how much should I actually drop weight when u cut because it’s so de-motivating going into the gym and not being able to lift as much but wanting to cut!! 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/

Jan 27, 2022

➢ DM "Shredded" @ColossusFit to start your shred and build your polished physique In today's episode we are covering how to lose 10lbs of fat and gain 5lbs of muscle in only 60 days. Warning: Great transformations take more than 60 days, but two months is a great time to lock in great habits to ensure your success going forward. Listed points: 1. Importance of deadlines 2. Accountability (Coach/ Friends) 3. Technical rough game plan (Expect the unexpected) Reverse made it easier / Christmas 4. Make the right sacrifices 5. Accept you need to operate at a higher level (get locked in your deficit) - Use that momentum 6. Utilize compounds/ strength train and push that volume 7. Protein consumption 8. Use weekly averages not daily 9. Don't let off day or off decision end it all 10. Regulate everything you can, steps, sleep, water, schedules 11. Keep going Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Jan 24, 2022

➢ DM us "Shredded" on IG @ColossusFit to start your transformation (4 people only) ➢ Top supplements: https://open.spotify.com/episode/69cfZZ2NbaFUxKL35qJGyz?si=BgBVHTc7TEWHt8ISxvGJ_w ➢ Checkout 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 the secret to stacking on muscle without fat, the best supplement and tips to win the weekend. (0:00) - Intro (0:40) - Josh quote: "In the midset of chaos, there is also opportunity." - Sun Tzu (3:08) - Kyle quote: A good walk in the morning. A good day of meaningful work. A good conversation with a friend. A good time with family. A good night of sleep. A good life is pretty simple. (4:55) - Weekly thoughts/recommendations: (7:45) - Client shoutout: Kaitlynne Young (9:25) - Question 1- How can I add on a lot of muscle without doing an aggressive bulk and adding a lot of fat? (14:13) - Question 2- What is the best supplement to take for amazing results that isn't too pricey? (18:20) - Question 3- How do people stay in a calorie deficit? I can't seem to do it and keep flip flopping! (21:25) - Question 4- Tips to win the weekend? 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

Jan 20, 2022

DM "CASE STUDY" to @ColossusFit to start your transformation Youtube playlist: https://www.youtube.com/watch?v=Jfp4b5Olc7A&list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7 ➢Fix Your Form Pocket Book: http://bit.ly/FormCheatSheet In today's episode we give you ten hacks to get better results in the gym, overnight! Listed points: 1 - Learn mental cues for mastery 2- Continue to improve strength, aim to add every workout reasonably 3- Improve volume in your workout programming / block to block 4- Utilize deload/ unload weeks 5- Improve frequency of movements 6- Improve density of workout/ shorter rests/ more volume in less time 7 - Lifting a load with more speed and acceleration (intensity of effort) 8- Lift with a friend (All types) 9 - Maximize range of motion 10- Use forced reps, negatives, drop sets, static holds, rest pause, partial reps, or post-exhaustion (intensity of effort) 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

Jan 17, 2022

➢ DM us "Case Study" on IG @ColossusFit to apply (7 people only) ➢ Can’t do Pull-Ups? DO THIS INSTEAD! https://www.youtube.com/watch?v=mS1ClgzxuyI Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to increase your pull-ups, what to do when you cheat on your diet & best night time routine. (0:00) - Intro (0:27) - Special Offer (2:16) - Josh quote: "The little things? The little moments? They aren't little." (4:40) - Kyle quote: "Commitment is staying true to what you said you'd do, long after the mood left you" (6:20) - Weekly thoughts/recommendations: (10:55) - Client shoutout: Gabriel (13:25) - Question 1- My goal is 10 pullups by the end of the year, any tips or advice? (20:30) - Question 2- What to do when I cheat on my diet after a weekend? (28;15) - Question 3- What type of night time routine do you have/suggest for someone that doesn't have anything at the moment? 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/

Jan 13, 2022

➢ Message us on IG @ColossusFit "Skinny Fat" to learn more & apply (3 spots left) ➢ Follow us on Instagram: https://www.instagram.com/colossusfit/ In this episode we give you 7 nutrition habits that will make you fitter, healthier & happier in 2022. Please share this to your Instagram story, or share it with a friend to help them out! Listed points: 1- Focus on protein of each meal then go from there. 2- Automation. 3- Pre-log the best you can. 4- Stop yo-yoing & practice moderation. 5- Don’t give into the fad diets and approaches 6- Focus on food density. 7- Pick one thing to change and turn it into a habit. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Jan 10, 2022

➢ Message us "skinny fat" to get started @ColossusFit (5-6 spots available) ➢ Are You Skinny Fat? Here’s How To Not Be: https://open.spotify.com/episode/0PU13eS5U6WSSHuc8oEG4B?si=9ce9457daab8436e 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, tips to start meditating and best new years resolutions & goals. (0:00) - Intro (0:55) - Kyle quote: Change is 50% mental, and 50% environMENTAL. (2:30) Josh quote: Motivation gets you started, good habits keep you going - it's like brushing your teeth or showering, I just do it and I just do that about my entire life. (4:41) - Weekly thoughts/recommendations (13:07) - Client shoutout: Rykan (14:15) - Question 1: Top tips to begin meditating? I've been wanting to get into it for a while now but struggle with consistently doing it. I almost feel like a failure. (21:27) - Question 2: What are your new years goals/resolutions? (25:07) - Question 3: If I want to lose that last little bit of stubborn fat and gain muscle, should I be in a calorie deficit or surplus while strength training? (29:28) - Question 4: Another question I had was is it true that doing high intensity cardio while in a deficit will eat away at muscle? 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/

Jan 6, 2022

Please review our podcast and share to your story! In today's episode we share 12 quotes that will change your life in 2022. Listed points: 1. “There is no passion to be found playing small - in settling for a life that is less than the one you are capable of living.” - Nelson Mandela 2. "You can have results or excuses not both." 3. "Pain is temporary, success is forever." 4. "The only workout/walk you'll ever regret is the one you didn't do." 5. "It's not who you are that holds you back, it's who you think you're not." 6. "Success isn't owned it's leased, and rent is due everyday." 7. "Happiness is wanting what you have." 8. "You don't get results by focusing on results. You get results by focusing on the actions that get results." 9. "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." 10. "You are always one decision away from a completely different life." 11. "How you do anything, is how you do everything." 12. "The most advanced thing you can do are the basics... consistently" 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

Jan 3, 2022

➢ DM us "New Years" on IG @ColossusFit to start your journey (LAST CHANCE) ➢ Why you should be strength training: https://open.spotify.com/episode/5nvIwpWAA9wIJumsDPlsIl?si=4fd02a72a509470a 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, which diet is the best & how to avoid negativity in your life. (0:00) - Intro (1:45) - Kyle quote: All you need to do is just keep showing up. The more you show up, the more you learn. The more you learn, the more you evolve as a human being. The more you evolve, more becomes possible . Just keep showing up." (3:15) - Josh quote: "The bad news is time flies. The good news is you're pilot." (4:46) - Weekly thoughts/recommendations (11:30) - Client shoutout: Kirk (13:57) - Question 1- How can I lose fat without dieting? . Tips: 1- Strength training 2. HIIT after workout 3. Step count 4. Protein with every meal 5. Static breakfast 6. Improve sleep 7. Minimize stress 8. Eat slower 9. Increase fibre in diet 10. Gallon of water a day (21:28) - Question 2 - What is the best diet? I want to lose weight in the new years (29:49) - Question 3 - How to Avoid & deal with Negativity? 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/

Dec 30, 2021

➢ DM us "new year, better me" to kickstart your 2022 In today's episode we give you 22 ways you can make 2022 your best year yet! 1- Be realistic 2- Goal set w/ things you'll check on daily (only a few big goals vs. 100 small ones) 3- Declutter 4- Level up your circle. "it's nearly impossible for the quality of your life to be higher than your friends- Confucius 5- Read a book. "No one says, I wish a read less" 6- Have accountability. Hire coach to start the new year strong. 7- Make a to do list and include small things 8- Make a power list with big things 9- Use reminders to your advantage 10- Spend more time without your phone 11- Clean your room 12- Plan for the year starting with vacations, mini getaways 13- Get your bloodwork done. 14- Start allocating 30 mins on Sundays to plan week ahead. 15- Chug a glass of water first thing daily 16- Consistent bedtime and wake up time 17- Optimize sleep space 18- Try new activity to keep fitness fresh 19- Switch music out for audiobooks. 20- Ask yourself "By the end of this year, what would I like to have accomplished?" 21- Delegate more chores to increase overall happiness. 22- Take one thing from this list and implement it weekly. Re-listen to this episode. 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

Dec 27, 2021

➢ DM us on IG @ColossusFit "New Years" for discounted coaching (only 5 spots available at this time). 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 equipment for results, optimal time to do cardio & what to look for when signing up for a gym. (0:00) - Intro (1:25) - Kyle quote: "Challenges are what make life interesting and overcoming them is what makes life meaningful." - Joshua J. Marine (4:39) - Josh quote: Sorrow looks back, worry looks around, faith looks up—Ralph Waldo Emerson (6:33) - Weekly thoughts/recommendations (10:58) - Client shoutout: Devonnie (13:15) - Question 1: What to look for when joining a gym near me? - Melody (18:25) - Question 2: Cardio before or after, and why? (20:37) - Question 3: What's better, cables, dumbbells or machines? and why? 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/

Dec 23, 2021

Leave a Spotify review! Help us get to 250 by year end :) In today's episode we give you the top lessons from Josh, Kyle & The Fit, Healthy & Happy community learned from 2021. Make sure to stay till the end to hear Josh & Kyles. Listed points: 1- "A small stumble doesn't delay your path." - Marion 2- "Change is difficult, not impossible" - Ana 3- "Adulting is hard." - Kathleen 4- "It's okay to let go of people that aren't going the same direction as you. Even childhood friends." - Teri 5- "I can eat foods and still eat the foods I love, and I am capable of doing things I never thought I would." -Ariana 6- "Get a coach, invest in yourself." - Sarah 7- "Starting is the hardest part of the transformation, it's easy to keep going. Enjoy the process and love yourself at every stage." - Angelo 8- "I am worthy" - Bonnie 9- "Expect the unexpected and be at peace with things that are out of your control." - Josh 10- "Build your team." Kyle 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

Dec 20, 2021

➢ DM us on IG @ColossusFit "Muscle Gain" for discounted coaching (only 4 spots available at this time). ➢ Enter our Apple Watch Giveaway: https://www.instagram.com/p/CXl3HPALEay/ ➢ 7 Layers Deep Exercise - http://www.7levelsdeep.com/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to set SMART goals for the New Year, when to take a break from fitness & how to stay away from sweets. (0:00) - Intro (1:15) - Kyle quote: "Whether you meditate or simply take a walk outside in nature, find a daily practice that allows you to take time to unfocus- to just be and let go of stress. Regularly giving your mind support and noticing the way it benefits your body will nourish your spirit to its fullest form of expression." (3:40) - Josh quote: "Leadership is not about titles, positions or flowcharts. It is about one life influencing another. - John Maxwell" (6:13) - Weekly thoughts/recommendations (14:02) - Client shoutout: Dhru Vina (16:20) - Question 1: How do I set strong goals for the new year? (23:30) - Question 2: Do you log macros and workout on Christmas week? I go to my families house so it's impossible (36:08) - Question 3: How to avoid sweets? I'm really struggling. 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/

Dec 16, 2021

DM us "Fat Loss" To Lose 10-20lbs Of Fat & Gain up 5-15lbs Of Muscle In today's episode we cover six mindset changes to live a happier life! Listed points: 1) Stop being a complainer - take ownership 2) Stop waiting - do it now - make the change 3) Let go of the past 4) Don't send messages/ react when angry - practice empathy 5) Get good at saying no 6) Edit your life/reflect regularly 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

Dec 13, 2021

➢ DM us on IG @ColossusFit "Fat Loss" to apply for coaching & get started ➢ 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 make your metabolism faster, when to adjust calories, why you should be training legs & so much more. (0:00) - Intro (0:40) - Josh quote:"Anything worth doing is worth overdoing, moderation is for cowards." (4:05) - Kyle quote: "If I see you at the gym, I'm rooting for you. Nobody cares if you're big, small, slow, fast, skinny, obese, out of shape, or in shape.. Keep going. I see you, you're doing great." (5:50) - Client shoutout (8:40) - Weekly thoughts/recommendations (18:24) - Question 1- Hey Josh & Kyle! My question is, at what point do I need to adjust my macros while I am cutting when I start to see no change in weight? If I start tracking my macros and in a caloric deficit, and after 2 weeks I do not notice a change, should I adjust them (lower them)? Or would I do it earlier after 1 week, or later like around 3 weeks? (Also I know weight isnt a good measurement for tracking weight loss, but if I had to only look only at weight, what would i do?) Thank you! - Eddie Castillo . (24:50) - Question 2- How can I make my metabolism faster? (27:55) - Question 3- I don't really care about what my legs look like so I struggle to actually not skip leg day, any advice or tips here? 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/

Dec 9, 2021

DM New Years to @Colossusfit to learn how to start your transformation In today's episode we give you 10 lifestyle changes ti make you fitter, healthier and happier in 2022. Listed points: 1- Drop one vice. 2- Allocate 1 hour of creative work a week 3- Park further away + take stairs. 4- Try drinking a full glass of water upon waking up 5- Smile more- fake it until you make it affect on your emotions. 6 - Invest In Your Sleep in a completely dark room 7- Carry a water bottle with you. 8 - Plan a getaway. 9 - Take a daily media break. Even 20 min break when you get home 10 - Become a habit centred person. You don't need to be disciplined. Start with a morning routine, pros have a nighttime ritual/routine. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: Colossus Fitness - The Polished Physique Program

Dec 6, 2021

➢ DM us on IG @ColossusFit "New Years" to apply for coaching & get started ➢ 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 out thoughts on intermittent fasting, 75 hard, how to make it easier to get to the gym and so much more. (0:00) - Intro (1:40) - Kyle quote: "The main thing is to keep the main thing the main thing" - Steven Covey (3:50) - Josh quote: "My philosophy is: It's none of my business what people say of me and think of me. I am what I am, and I do what I do. I expect nothing and accept everything. And it makes life so much easier." - Anthony Hopkins (7:06) - Client shoutout: Cara Holder (9:08) - Weekly thoughts/recommendations (17:25) - Question 1- What are your thoughts on the 75 hard challenge? I can't seem to get past day 6. (25:35) - Question 1.5- Thoughts on a challenge? (28:03) - Question 2- Thoughts on intermittent fasting? Is it superior for fat loss? (33:35) - Question 3- Tips to make it easier to get to the gym? Once i get there i find it's easy (38:05) - Question 4- How many steps a day does a person need to be considered an active person? 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/

Dec 2, 2021

Please share this episode to your Instagram story if you enjoyed it and tag @ColossusFit so we can thank you :) In today's episode we go over seven tips to stay on track and make progress throughout the holidays. Listed points: 1- Realize it's a holiday not holi-month 2- Talk about your goals to others and make it known 3- Schedule some movement in 4- Go veggie & protein heavy when in doubt 5- Realize that sometimes no progress can be progress (maintenance) 6- Remember the basics. Water, protein, movement. 7- Stop regrets before they start 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

Nov 29, 2021

➢ DM us on IG @ColossusFit "Cyber Monday" to apply for up to 50% off coaching (5 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 best body-fat percentage, exercises to strengthen your core & most ideal home gym equipment. (0:00) - Intro (3:10) - Josh quote: "Great things never come from comfort zones." (5:55) - Kyle quote: "When you have setbacks and failures, you can't overreact to them. You need to step back, analyze them, and learn from them" (7:29) - Weekly thoughts/recommendations (12:20) - Client shoutout: Favio (14:45) - Question 1: I have been following a strict workout plan of one hour a day for the past two years. When I am unable to do my workout for any given reason I get anxious and stressed and desperately try to find a time to fit it in, even if it’s unrealistic. Any tips on how to overcome this? Have you ever experienced that? (19:32) - Question 2: Any tips you have for strengthening your core? (23:35) - Question 3: Essential home equipment for success? (27:25) - Question 4: How much body percentage is good to see already a definition on a women’s body? 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/

Nov 25, 2021

LAST CHANCE - DM "Black Friday" @ColossusFit to secure one of 7 spots for discounted coaching In today's episode we give you five tricks to accelerate your transformation no matter what your goal is. Listed points: 1- Set a SMART goal & deep why 2- Know your approach. Macros, workouts, cardio days, etc. 3- Have accountability 4- Create real stakes 5- Be realistic & have a game plan for potential setbacks (holidays, etc) 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

Nov 22, 2021

➢ DM us on IG @ColossusFit "Black Friday" to apply for 50% off coaching (11 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 stop self sabotaging, feel less lethargic and drink more water during the day. (0:00) - Intro (0:43) - Josh quote: "Happiness is the real sense of fulfillment that comes from hard work." - Joseph Barbara (2:03) - Kyle quote: "Think of it like this.... You are always one decision away from a completely different life." (5:45) - Weekly thoughts/recommendations (8:00) - Client shoutout: Sarah Hulton (11:44) - Question 1: I know the importance of water but can't seem to stay accountable to drinking how much I need. Any tips for this? load up based on your day (15:15) - Question 2: How to stop being lethargic and get over the mid-day hump? (18:54) - Question 3: Tips for self sabotage? (24:34) - Question 4: I'm new to this lifting thing. Will a 3 day split be a good one to start building my strength? 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/

Nov 18, 2021

➢ DM us "Fat Loss" on IG @ColossusFit to apply for coaching (2 spots left) ➢ Follow us on IG: https://www.instagram.com/colossusfit/ In today's MUST LISTEN episode we go over 5 scientific hacks to make completing a diet easier. 1- Reverse diets 2- Diet breaks 3- Goal setting and rate of loss control 4- Eat more whole foods 5- Know your psychology Josh- "Nothing good happens after 8pm" Kyle- "If it's in the house, it will be eaten" 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

Nov 15, 2021

➢ DM us "Fat Loss" on IG @ColossusFit to apply for coaching (5 spots left) ➢ 5 Reasons You're Eating More Calories Than You Think (HOW TO FIX THIS NOW): https://www.youtube.com/watch?v=yTBqQPrrjys&t=13s ➢ 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 fit for life, stay motivated through winter & increase your strength easily at the gym. (0:00) - Special offer (0:31) - Intro (1:02) - Kyle quote: "A lot of people feel they're burned out because they're doing too much.... I think you're doing too little of the things that make you feel alive." (4:35) - Josh quote: “When health is absent, wisdom cannot reveal itself, art cannot become manifest, strength cannot be exerted, wealth is useless, and reason is powerless.” – Herophiles (7:32) - Weekly thoughts/recommendations (15:46) - Client shoutout: Alannah (18:32) - Question 1) What do you guys do to stay motivated through the winter? (22:50) - Question 2) How to maintain muscle despite doing tons of cardio? (25:43) - Question 3) How to fight fitness burnout? How do you keep tracking, workout etc? (30:31) - Question 4) How can I increase my strength the fastest? 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/

Nov 11, 2021

➢DM us "FAT LOSS" to @ColossusFit to get started on your coaching journey! In today's episode we go into why strength training is one of the greatest tools to help you lose body fat for so many different reasons, but we wanted to dive deeper here into other benefits of it and why everyone should be adding it into their routine. Listed points: 1- Makes you stronger- Makes daily tasks easier, such as carrying heavy groceries/objects or running around w/ kids. 2- Improves heart health. -strength-training exercise can decrease blood pressure, improve blood circulation by strengthening the heart and blood vessels + helps maintain a healthy bodyweight. 3- Burns calories efficiently - First, building muscle increases your metabolic rate. Muscles are more metabolically efficient than fat mass, allowing you to burn more calories at rest. Second, research shows that your metabolic rate is increased up to 72 hours after strength-training exercise. This means that you’re still burning additional calories hours and even days after your workout. 4- Decreases your risk of falls. One review including 23,407 adults over the age of 60 showed a 34% reduction in falls among those who participated in a well-rounded exercise program that included balance exercises and resistance and functional training. 5- Makes your bones stronger. -Weight-bearing exercises put temporary stress on your bones, sending a message to bone-building cells to take action and rebuild bones stronger. Having strong bones reduces your risk of osteoporosis, fractures, and falls, especially as you age. 6- Can help you appear leaner & improve appearance As you build more muscle and lose fat, you will appear leaner. This is because muscle is more dense than fat, meaning it takes up less space on your body pound for pound. Therefore, you may lose inches off of your waist even if you don’t see a change in the number on the scale. 7- Lowers your risk of injury. Strength training helps improve the strength, range of motion, and mobility of your muscles, ligaments, and tendons. This can reinforce strength around major joints like your knees, hips, and ankles to provide additional protection against injury. +Helps fix muscle imbalances. 8- Greater mobility & flexibility. -Strength training increases joint range of motion (ROM), allowing for greater mobility and flexibility. Plus, those with weaker muscles tend to have lower ROM and flexibility In fact, a recent review comparing stretching with strength training found they were equally effective at increasing ROM 9- Boosts your mood. Many studies showing it may reduce anxiety, and help improve mental health. 10- Boosts self esteem & challenge yourself mentally It helps you overcome challenges, work toward a goal, and appreciate your body’s strength. In particular, it can increase your self-efficacy — the belief that you’re able to succeed at or perform a task — which can greatly improve your confidence. 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

Nov 8, 2021

➢ DM us "Maintenance" on IG @ColossusFit to apply for coaching ➢ 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 what's actually causing you to gain fat, how to find your maintenance calories & should you eat back the calories you burned? (0:00) - Intro (0:38) - Kyle quote: "80% of success is showing up" -Woody Allen (2:58) - Josh quote: ¨The only person you are destined to become is the person you decide to be.¨ – Ralph Waldo Emerson (4:33) - Weekly thoughts/recommendations: (9:33) - Client shoutout: All of you (15:38) - Question 1: What actually makes me gain fat? I don't know what to believe anymore (22:00) - Question 2: What's my maintenance calories & how to I figure it out? (30:45) - Question 3: Why don't make upper body days feel the same as my lower in terms of intensity and sweat, etc? (35:15) - Question 4: Should you eat back the calories you gain from exercise? Myfitnesspal has it set that I should. 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/

Nov 4, 2021

➢ DM us on IG @ColossusFit "My Time" to inquire for coaching In this episode we share our top 5 workout strategies that every lifter should know, in order to get the best results possible. Listed points: 1- Take adequate rest time. Bonus tip- ask yourself, do I believe I can do just as well as I did the previous set or better? Then go. 2- Have a toughness scale to monitor your progression. RIR & RPE. 3- Keep track of weights daily. 4- Use the proper rep ranges for your goals. 5- Rest days & deloads. You'll build muscle and get results by resting more than you think. 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/

Nov 1, 2021

➢ DM us "Case Study" to Strip off 15lbs of fat and gain 10lbs of muscle @ColossusFit ➢ 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 an essential tip to achieve a jawdropping transformation, HIIT vs. LISS & the best protein for you. (0:00) - Special opportunity (0:35) - Intro (1:21) - Josh quote: "Do it now. Sometimes "later becomes "NEVER"." (4:36) - Kyle quote: "Be brave enough to suck at something new" (6:38) - Weekly thoughts/recommendations (11:17) - Client shoutout: Samantha (14:38) - Question 1: What's the difference between HIIT & LISS, what benefits do they each serve? (24:28) - Question 2: I'm new to having protein, what clean protein do you recommend for beginners? (29:40) - Question 3: What is your top tip to achieving a killer transformation? 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/

Oct 28, 2021

Please share this episode to your instagram story if you found it helpful 🙏 In today's episode we go over four psychology tricks to increase your happiness hormones. Listed points: 1. Dopamine 2. Serotonin 3. Oxytocin 4. Endorphins 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

Oct 25, 2021

➢ DM us "Results" to apply for coaching @ColossusFit (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 our top tips to maximize sleep quality, how to keep abs through the winter & best morning routine. (0:00) - Intro (0:45) - Kyle quote: "If you woke up in your bed, with food on the table, a roof over your head, a heart still beating... Consider this a blessing." (2:45) - Josh quote: "A seed grows with no sound, but a tree falls with a huge noise. Destruction has noise, but creation is quiet, This is the power of silence. Grow silently." - Confucius (6:50) - Weekly thoughts/recommendations (10:38) - Client shoutout: Jeremy W (11:55) - Question 1: How can I keep abs year round, especially through the winter? (16:33) - Question 2: How has your morning routine shifted or changed? Are you still doing 5am club Kyle? (24:41) - Question 3: Tips to improve sleep quality? 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/

Oct 21, 2021

➢ DM "Healthy Habits" to start your transformation today @ColossusFit ➢ Follow us on IG: https://www.instagram.com/colossusfit/ In today's episode we go over seven underrated nutrition tips and strategies to help you elevate your journey to the next level. Listed points: 1- Slower eating 2- Pre logging 3- Avoiding distracted eating- we eat 15-20% more by being distracted 4- Start the meal with your priority. Water, protein, veggies, etc. 5- Remember, food is fuel 6- Learn to use the hunger scale. 7- Drink more water 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

Oct 18, 2021

➢ DM us "Best physique" to apply for discounted coaching @ColossusFit ➢ 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 get rid of bad body image, how naturally increase energy levels & so much more. (0:45) - Kyle quote: "You will face many defeats in life, but never let yourself be defeated" (2:17) - Josh quote: "Most champions are built by punch the clock workouts rather than extraordinary effort." - Dan John (5:45) - Weekly thoughts/recommendations (10:25) - Client shoutout: Otis (13:46) - 1: Why do people take shoes off at the gym? (20:12) 2: I have a bad relationship with my own body image, what advice do you have for this? (26:45) 3: How to Naturally increase energy levels? (29:22) 4: I'm scared to use the squat rack. What do or don't you notice in the gym as an avid gym go-er? 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/

Oct 14, 2021

➢ Learn more about our coaching: https://colossusfitness.com/ ➢Follow us on instagram https://www.instagram.com/colossusfit/ In today's episode we give you the secret to making fitness and nutrition sustainable for life. Listed points: - Start strong - Set yourself up to avoid fighting willpower - It's not a rush/ work up tolerance -Surround yourself with people better than you - Learn to love what you can love about it - Consistency trumps motivation always - You change, and your goals will too, accept that - Analyze how self disciplined you are -Rework your understanding of nutrition -HAVE FUN WITH IT :) Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Oct 11, 2021

➢ DM us "Fat loss" on IG @ColossusFit to apply for coaching ➢ Get your free recipe sample guide here- https://colossusfitness.lpages.co/7-high-protein-recipes/ 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 simple nutrition tips, how to stop sabotaging yourself and best/easy meal prep suggestions. Time stamps: (0:00) Intro (1:05) - Josh quote: "It's going to be hard, but hard does not mean impossible." (4:48) - Kyle quote: “What seems impossible today will one day become your warm-up.” (5:58) - Weekly thoughts/recommendations (8:01) - Client shoutout: Chelsea (9:22) - Question 1: Tips to avoid self sabotaging yourself? (17:05) - Question 2: how much time should I give a muscle to rest before training it again if i want to gain mass? (19:34) - Question 3: Why don't you guys have any ads i would be totally supportive if you did, how can I support you otherwise? (23:13) - Question 4: What are your best / easy meal prep suggestions? Maybe a couple for each meal of the day. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Oct 7, 2021

➢ DM us on IG @ColossusFit "No nonsense" to apply for coaching ➢ https://www.instagram.com/colossusfit/ In this episode we share with you 10 of the top fitness myths we still often hear, and how to avoid/fix them moving forward. Please share this episode with someone that needs to hear it! Listed points: 1- Carbs after dinner will make you gain weight 2- If you don't feel sore, you didn't work hard enough 3- Eating small frequent meals help increase your metabolism 4- You can spot reduce fat 5- You need to do tons of cardio to lose fat 6- You need to have a protein shake within 30 mins of your workout 7- Light weight and high reps will help you look 'toned' 8- Fasted cardio burns more calories & bodyfat 9- Weights make you big, slow & bulky 10- You should 'stretch' before your workout Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Oct 4, 2021

➢ DM "Beach Body" to start building your year round beach body! @ColossusFit ➢ 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 maintain a beach body year round, prevent recurring injuries & what to eat in a day. Time Stamps: (1:56) - Kyle quote: "You may not be there yet, but you're closer than you were yesterday" (3:53) - Josh quote: "What does Adidas stand for? "Impossible is nothing", well, what does Nike stand for? "Easy, just do it,". Now what do you stand for? (7:50) - Weekly thoughts/recommendations (12:30) - Client shoutout: Mackenzie M (16:33) - Question 1: How do I prevent recurring injuries of any kind? (26:44) - Question 2: How do I maintain a beach/bikini body year round? (34:20) - Question 3: What does a day of eating look like for you? 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/

Sep 30, 2021

➢ DM "Help" to @ColosssuFit to start your fitness transformation ➢ Follow us on IG: https://www.instagram.com/colossusfit/ In today's episode we go over 20 ways to get and stay motivated in your life! Listed points: 1- Ask yourself what the right choice is, and consistently make it. 2- Involve your friends & family 3- Break your goals into more manageable tasks 4- Use music 5- Stop multitasking 6- Focus on the 24 hours in front of you 7- Have a deep "why". 8- Spice it up & keep it fun 9- Don't give yourself the option to skip/slack 10- Hire a professional 11- Recognize accomplishments along the way 12- Reward yourself 13- Continually check in with your reasons for carrying on 14- One Goal 15- Think about it daily 16- Stick with it 17- Start small 18- Get organized 19- Squash negative thoughts 20- Believe in yourself and be confident 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/

Sep 27, 2021

➢ DM us "Confidence" on 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 how to increase grip strength, become a productive person & are cold showers worth it? (1:15) - Kyle quote: "you only get one body.... take care of it." (2:40) - Josh quote: "Don't take life too seriously. You will never get out of it alive." (4:55) - Weekly thoughts/recommendations: (13:14) - Client shoutout: Samantha (16:30) - Question 1- Cold Showers vs. Hot Showers? (23:20) - Question 2 -What do you do to fire yourself up to get the stuff done that needs to get done, when you really don't want to? (28:13) - Question 3- How to improve grip strength? 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/

Sep 23, 2021

➢ DM "Help" to start your amazing transformation :) ➢ Follow us on IG: https://www.instagram.com/colossusfit/ In today's episode we go over 14 tips to get better results from your workouts! Listed points: 1- Workout for at least an hour 2- Airplane mode 3- Gym buddy 4- Track your weights 5- Film yourself doing exercises 6- Be honest with yourself 7- Have a strict plan (Goals/weights) 8- Accept it's not always going to fun or easy 8.5 - Make it easy by getting help 9 - Track quantitative measures 10- Lean into what inspires you 11- Time rests 12 - Be patient 13 - Look good/feel good 14 - Make sure to recover 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

Sep 20, 2021

➢ DM "Body Recomp" to start your transformation @ColossusFit ➢ Follow us on IG: https://www.instagram.com/colossusfit/ ➢ 7 Layers Deep Practice: https://www.deangraziosi.com/wp-content/uploads/2021/03/7-Levels-Deep-Exercise.pdf 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 getting abs, and how to fit fitness into a busy life & schedule. (0:30) - Kyle quote: "If you could kick the person in the pants responsible for most of your trouble, you wouldn't sit for a month." - Theodore Roosevelt (4:15) - Josh quote: "Be tolerant with others but strict with yourself." (7:14) - Weekly thoughts/recommendations (11:08) - Client shoutout: Justis (14:28) - Question 1- I work really long work days (12 hours), and I find it hard to get motivation to go the gym and stay on top of my diet, what would you recommend I do? (20:22) Question 2 - I am the furtherest thing form a morning person, but I feel like it's the best time of day to get my workouts done. What tips do you have to help me be accountable and actually do workouts in the morning? - (24:47) - Question 3- Good morning! I am a higher jumper student athlete and my coach is always commenting about how I need to have abs. I take coaches advice seriously and I have tried so many things including extra and workouts, changing my diet, and even looking to get off of my birth control to see if it’s a hormonal thing but have had no success. I was wondering there was anything else you recommended so I am able to make more progress in this area. 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/

Sep 16, 2021

➢ DM "Confidence" to @colossusfit get started with online coaching In today's episode we give you 8 amazing tips to improve your confidence for better results and more happiness. Q- "I've beeen struggling with confidence lately, do you guys have any tips or advice for someone like myself who struggles?" Listed points: 1- Hold your promises 2- Celebrate wins 3- Keep showing up. Diff between driving somewhere 100x vs. first time 4 -Have support 5- Have a direction 6- Realize most people are focused on themselves vs looking at you. (gym example) 7- Do something that scares you everyday 8- Look at what you’ve already achieved (cookie jar) Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: Colossus Fitness - The Polished Physique Program

Sep 13, 2021

➢ DM us "Real Results" on IG @ColossusFit to apply for 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 how to increase strength, run for longer distances & improve flexibility. (0:35) - Josh quote: "The only thing to fear, is fear itself." (3:55) - Kyle quote: 'If you don't make time for wellness, you will be forced to make time for your illness. Read that again" (8:15) - Weekly thoughts/recommendations: (10:48) - Client shoutout: Petar & Alannah (14:10) Question 1- How to increase strength? I was watching some of your older youtube videos, and wanted to know your top tips to become stronger? (22:42) Question 2- Do you focus on improving flexibility, if so what do you do? (27:33) Question 3- How do you constantly push yourself with your long runs? 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/

Sep 9, 2021

➢ $100 giveaway to starbucks on our instagram page! @Colossusfit ➢ Leave a review for our podcast on Apple Podcasts for 10 bonus entries! ➢ Giveaway: https://www.instagram.com/p/CTkRRRcrayR/ ➢ Motivation podcast: https://open.spotify.com/episode/6ZIw8kfGbETMRaw0fu23GQ?si=653220d58f1c46d0 In today's episode we go ten pro level tips to make succeeding with your diet easy. Listed points: 1. Fully commit 2. Eat similar foods 3. Hydrate/ utilize 0 calorie drinks 4. Diet cut off time 5. Regulate your step count 6. Stay motivated 7. Make cardio fun 8. Utilize fibre 9. Have a cut of time or goal 10. Increase your greens intake 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

Sep 6, 2021

➢ DM: "Fall Back Into Fitness" to @colossusfit to apply for coaching ➢ Ed Mylett IG video: https://www.youtube.com/watch?v=maPjqkiFBBg&t=261s 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 school/work with your fitness schedule, improve your workout intensity and what is the optimal workout duration? (0:32) - Josh quote: "Your obsessions become your possessions." / visualization (7:42) - Kyle quote: “When I was 5 years old, my mother always told me that happiness was the key to life. When I went to school, they asked me what I wanted to be when I grew up. I wrote down ‘happy’. They told me I didn’t understand the assignment, and I told them they didn’t understand life.” - John Lennon (9:25) Weekly thoughts/recommendations: (14:10) Client shoutout: Courtney Woods (17:30) Question 1 -How do I balance school and fitness? (24:00) Question 2 -I find my motivation to workout hard and stay focused at the gym dwindles throughout my workout and by the end of it I'm just not focused at all. Any advice for this? (30:20) Question 3 -How long should my workouts be for best results? 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/

Sep 2, 2021

➢ DM "Mindset" to get started with the best online coaching available ➢ Instagram Post w/ slides: https://www.instagram.com/p/CTUv-33HhDf/ Summary of episode: In today's episode we go over seven habits to help you build an unbreakable mindset. Listed points: 1. Accept your shortcomings 2. Practice gratitude 3. Learn room to grow - the journey never ends 4. Remove negativity 5. Accountability 6. Trust the process 7. Clarity & Purpose 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

Aug 30, 2021

➢ DM us on IG @ColossusFitness "Drop 20" to apply & learn more 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 live a healthy lifestyle forever, lose 20lbs safely and stay on track with friends. Josh quote: "It’s not who you are that holds you back, it’s who you think you’re not." - Hanoch McCarty Kyle quote: "The way I see it, if y...

Aug 26, 2021

➢ DM us on IG @ColossusFitness "Drop 20" to apply & learn more 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 live a healthy lifestyle forever, lose 20lbs safely and stay on track with friends. Josh quote: "It’s not who you are that holds you back, it’s who you think you’re not." - Hanoch McCarty Kyle quote: "The way I see it, if you want the rainbow, you gotta put up with the rain" - Dolly Parton Weekly thoughts/recommendations: Client shoutout: Eddie Weekly questions: -How to balance the journey from being around friends that goals aren't similar, don't track macros/workout? -After so many years, how do you keep going? - I've got a wedding coming up in just over 3 months, just over 20lbs to lose. what tips or strategies do you recommend that I use to make sure I achieve this but don't gain weight after? 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/

Aug 23, 2021

➢DM "Quarantine 15" to drop 15lbs of fat and gain 10lbs of muscle! ➢ Full fat loss guide episode: https://open.spotify.com/episode/78fmGkxstiM2HzbfHxs2RC?si=7eec7c0e3a0942cd 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 when strength isn't increasing, how to drop stubborn belly fat & best tempo for gains. (0:37) - Josh quote: "There is always an excuse to be late, but there is never a reason." - Josh Wilkinson (11:02) - Kyle quote: "The best project you'll ever work on is yourself." (14:15) Client shoutout: Malissa (16:15) - Question 1 -What should I do, my strength isn't increasing and I feel stuck. (23:01) Question 2 - I have a muffin top and I have no idea how to get rid of it (29:11) Question 3 - What is the best workout tempo for gains? I've been told i should lift heavy to gain muscle but I've also been told lifting slower and controlled is better and I honestly don't know what to believe. 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/

Aug 19, 2021

➢ DM "Real Results" to IG @ColossusFit to apply for coaching In today's episode we give you ten tips to optimize and level up your life. Listed points: 1- Make time for yourself before everyone else. Even 15 mins. 2- Use a calendar & plan 3- Daily gratitude for what you have 4- Be goal driven & write them down daily. 5- Find people who have similar goals as you or are already where you want to be and spend time with them 6- Learn something new everyday 7- Seek out the “hell yes! & prioritize 8- Practice random acts of kindness & greet everyone you meet 9- Establish a vision & consistently show up 10- Stop making excuses & being the victim 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

Aug 16, 2021

➢ DM us "Case Study" @ColossusFit to apply for coaching (5 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 how to fix muscle imbalances, stay on track at work & adjust eating & training for night shift work. (0:53) - Kyle quote: "Those who lose accountability end up becoming weak" (3:08) - Josh quote: "You can only live one moment at a time, and you can only live it once." (8:40) - Client shoutout: Jonathan L (11:17) - Question 1- How to correct one side of muscles that is noticeably stronger and bigger than other. (16:05) - Question 2- I work in an office environment that is always bringing in treats to share with coworkers. What are healthy alternatives to bring in so I can participate? The go to is donuts, bagels, and muffins. (22:27) - Question 3- Gonna start working night shifts soon, tips to adapt training & nutrition schedule? 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/

Aug 12, 2021

➢DM - CASE STUDY to @ColossusFit On IG to start your transformation ➢Get Your Free Form Guide: http://bit.ly/FormCheatSheet In today's episode we give you eight ways to build muscle faster. 3 mechanisms in which you build muscle: 1- Mechanical tension 2- Muscle damage 3- Metabolic stress Listed points: 1- Strength train 3-6x per week 2- Increase training volume (periodized routine) 3- Focus on the eccentrics to tear muscle fibres 4- More protein 5- Slight calorie surplus 6- More sleep & focus on recovery 7- Full range of motion movements 8- Train big muscle groups more 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: www.colossusfitness.com Colossus Fitness - The Polished Physique Program

Aug 9, 2021

➢DM "Get Unstuck" to @colossusFit IG to learn more (3-4 spots available) ➢ 50 tips to a fit, healthy & happy life: https://open.spotify.com/episode/6ZIw8kfGbETMRaw0fu23GQ?si=9yNHlVvwS3qAxvmNinJLog&dl_branch=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 how to to reduce cellulite, tips to maximize happiness & run faster/be more explosive. (0:00) - Intro (1:50) - Josh quote: You get the best out of others when you give the best of yourself.” Harvey S. Firestone (3:26) - Kyle quote: "Pressure is a word that is misued in our vocabulary. When you start thinking of pressure, it's because you've started to think of failure." - Tommy Lasorda (6:30) - Weekly thoughts/recommendations (10:48) Client shoutout: Alexa Gray (12:47)- Question 1: I have a lot of cellulite in my leg areas and it really makes me upset, how do I get rid of it fast? (18:53) - Question 2- What do you do to stay happy each day? (21:35) Question 3 - How can I become a faster and more explosive sprinter? 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/

Aug 5, 2021

Learn more about online coaching: Colossus Fitness - The Polished Physique Program In today's episode we go over ten magical tips to manage stress and optimize yourself for a fitter, healthier and happier life. Listed points: 1- Exercise. 2- Make time for hobbies- Drawing, golf, puzzles, etc. 3- Eat well/limit alcohol & stimulants. Good food will fuel you & leave you feeling better. 4- Take a break/slow down. Nature walks, meditation, regular walks, paddleboard, hike, etc. 5- 5 by 5 rule: If it's not gonna matter in 5 years, don't spend more than 5 minutes being upset about it. 6-Organize yourself. Spend a few mins cleaning. Car, house, work space, etc. 7- Reflection journal/gratitude practice. 8- Talk about your problems/ connect with supportive people. If things are bothering you, talking about them can help lower your stress. You can talk to family members, friends, a coach, your doctor, or a therapist. 9- Bonus factors- Pets, plants, etc. 10- Eliminate Your Triggers. If you can’t identify the main causes of your stress, try keeping a stress journal. Make note of when you become most anxious and see if you can determine a pattern, then find ways to remove or lessen those triggers. Look for solutions, not excuses/problems. 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

Aug 2, 2021

➢ Message us on IG @ColossusFit "Best Shape" to apply for 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 how to stay consistent with morning workouts, if women & men need different exercises & the Colossus Fit origin story. (0:37) - Josh quote: "The only limit is your mind." (3:47) - Kyle quote: "Mirror mirror on the wall, I'll always get up after I fall. And whether I run, walk or have to crawl, I'll set my goals and achieve them all. " (5:12) - Weekly thoughts/recommendations (9:26) - Client shoutout: Kathleen O'Grady (11:40) - Question 1: How to get morning workouts in? I know it will benefit me a ton but I really struggle. (15:53) - Question 2: Do women need different exercises than men? I've heard so many different things. (19:42) - Question 3: Colossus Fitness/Fit healthy Happy Origin story Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Jul 29, 2021

Colossus Fitness - The Polished Physique Program In today's episode we go over eight nutrition habits from our clients to make you fitter, healthier and happier. Summary of episode: 1) Get out of your head (Protein) - Colleen 2) Anyone can go to the gym for 1 hour, it's the other 23 that are hard - Bianca 3) Track Your Macros - Victoria 4) Prioritize protein, keep it simple, and start with small changes, these lead to big things - Paola 5) "80/20 Rule" - Coach Armando 6) Fill up on veggies, first when you're hungry, then proteins and then healthy fats and carbs - Manesi 7) "Pre-log when contemplating and overlog when unsure." - Krish 8) "Cut out hidden & empty calories" - Nicole Thanks for listening! We genuinely appreciate every single one of you listening. ➢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

Jul 26, 2021

➢ Dm us "SKINNY FAT" on IG @Colossusfit to apply for discounted coaching ➢ 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 top supplements for fat loss, how to lose bodyfat & gain lean muscle at the same time. (3:28) Kyle quote: Adapt & evolve. (5:35) Josh quote: "If you cannot do great things, do small things in a great way." (7:55) Weekly thoughts/recommendations: Do something you enjoy! (11:02) Client shoutout: Laura (15:28) Question 1- Supplements for fat loss? (23:02) Question 2- How to lose bodyfat & gain muscle at the same time? (29:25) Question 3- Tips to stay hydrated during summer? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Jul 22, 2021

➢ Send a DM "Diets Suck" to get a special rate on coaching @ColossusFit (3 people) ➢ Follow us on IG @ColossusFit Summary of episode: : In today's episode we go over how to never fail a diet again and how to easily lose bodyfat without struggling. Listed points: 1- Limit but don't restrict. 80/20 principle. Eat mainly whole foods! 2- Have challenging but realistic goals. Reverse engineering. 3- Portion control. 2 slices vs. 6 4- Surround yourself with supportive people. 5- Don't overwhelm yourself & be easy on yourself 6- Have a post diet plan. Reverse diet! 7- Water is secret weapon. Thanks for listening! We genuinely appreciate every single one of you listening. ➢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

Jul 19, 2021

➢ DM Us- Obese to Beast to @Colossusfit On IG for a special deal! ➢ Kendra's transformation- https://www.instagram.com/p/CRby1gunp-l/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the Best Protein Source For Muscle Gain & The Scoop On Veganism & How To Hit Crazy PR's In The Gym. Time Stamps: (1:07) - Kyle quote: "You'll never regret doing a workout or eating healthy." - KG (6:03) - Josh quote: "The world is so simple, that it's super complex." (10:53) - Client shoutout: Kendra (14:20) Question 1- Your opinion on veganism? (19:35) Question 2- Do I have to eat meat if i want to gain a lot of muscle mass? (22:03) Question 3- What is the best cardio machine to use after strength training? (elliptical, treadmill, stairs? (27:50) Question 4- PR's attempt routine or rituals? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Jul 15, 2021

Colossus Fitness - The Polished Physique Program In today's episode we go over 10 habits of super fit people. Being in great shape and staying in great shape is a cumulation of doing these ten habits consistently. Listed points: 1. Catch themselves slipping 2. Has a game plan to get back on track 3. Chose the right options when they eat out / Avoid empty calories 4. Methods of accountability / coaching 5. Sweat everyday (Always moving) / consistent gym schedule 6. Fitness Accessories / Count their steps / scales 7. Get motivated / has a community / podcast/ books etc Thanks for listening! We genuinely appreciate every single one of you listening. ➢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

Jul 12, 2021

➢ DM us on IG @ColossusFit saying "Body Recomp" to apply for coaching ➢complete fat loss guide: https://open.spotify.com/episode/78fmGkxstiM2HzbfHxs2RC?si=44d170d7fb0144a2 ➢Vacation Tips: https://open.spotify.com/episode/4ZrwQuKyPq764cHu1JMZEZ?si=278b8840998a4228 Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about why you're not losing body fat, stay fit while travelling & how to stay motivated in hot weather. Josh quote: "You didn't come this far to only come this far." Kyle quote: “It doesn’t take a scientist to understand this. You get out what you put in. So stop making excuses and get out there and do whatever it takes to reach your goals.” Weekly thoughts/recommendations: Client shoutout: Sarah & Andy 1) How do I stay on track while travelling or on the road? 2) Why am I not losing body fat? 3) How to stay motivated in hot and humid weather, basic workout equipment for beginners working out from home. 4) Can you have protein on rest days? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Jul 8, 2021

DM Glute Gains to IG @ColossusFit to potentially get accepted for 80% off online coaching In today's episode we give you our top 5 tips to grow dat booty! Fix Anterior Pelvic Tilt (ATP): https://www.youtube.com/watch?v=Tn9X_q0q2TM&t=1s 5 Top Glute Exercises: https://www.youtube.com/watch?v=v6DHjJtrzgc&t=151s Listed points: 1) Put on training wheels 2) Focusing on the 4 categories of the glutes 3) Frequency 4) Include glutes in your cardio routine 5) Priming movements Thanks for listening! We genuinely appreciate every single one of you listening. ➢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

Jul 5, 2021

➢Giveaway for apple watch: https://www.instagram.com/p/CQwRJyuBgax/ ➢ Message us on IG @Colossusfit "Good to great" to inquire for 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 when to switch your macros, will weights bulk you up and so much more. (1:58) Kyle quote: "They know more about the celebrity going in and out of rehab than they do their own personal development" (4:30) - Josh quote: "Shine bright like a diamond." - Ri Ri (5:23) - Weekly thoughts/recommendations: (13:31) - Client shoutout: Victoria (15:44) - Question 1- When do you know when it's time to switch up your macros? (19:38) - Question 2- Will lifting heavy weights cause a short girl to bulk up? (20:30) Message us on IG "Good to great" for a special offer (22:05) - Question 3-How do you feel about tik tok trends & drama? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Jul 1, 2021

Apply for coaching: Colossus Fitness - The Polished Physique Program In today's episode we talk to you about the pyramid of nutrition priorities. 1- Energy balance 2- Macronutrients Carbohydrates contain 4 kcal per gram Proteins contain 4 kcal per gram Fats contain 9 kcal per gram (this is roughly double the amount found in the other two macros) Protein: allows your body to grow, build and repair tissues, and protect lean body mass (your muscle mass) Carbs: are eventually broken down into glucose, which is the main energy source for your body. -there are carbohydrates that help synthesize specific amino acids (protein building blocks) and allow for consistent bowel movements. Fiber is a type of carbohydrate that cannot be broken down by your GI tract. Therefore, this nutrient does not give you energy, but it does help rid your body of waste and keeps your intestinal tract healthy. Fats: Allows you to store energy, cushion organs, make certain hormones, absorb fat soluble vitamins, and helps with cell membrane integrity. Fat gets a bad reputation because it is the highest in calories and certain types of fat are not good for us, but if you can focus on the type of fat and amount of fat, it is instrumental to a healthy diet. 3- Micronutrients *Quality of foods is super important and avoid just eating nonsense 4- Meal timing 5- Supplements Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: Colossus Fitness - The Polished Physique Program

Jun 28, 2021

➢ Follow us on Instagram: https://www.instagram.com/colossusfit @COLOSSUSFIT ➢ DM Us -> "Super Human" to learn more about our coaching ➢ https://open.spotify.com/episode/1evsdw5FWZCSzvKOSPNw0d?si=AnZN9ga2QgKdf0mpUJbRVg&dl_branch=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 the natural supplement that turns you superhuman and how to bulk without ruining your diet. Time Stamps: (1:09) - Josh quote: "It feels good to feel good." (6:04) - Kyle quote: the key to transformation is implementation (10:02) - Weekly thoughts/recommendations (16:28) - Client shoutout: Cam Munro (18:24) - Question 1: Natural supplement that turns you superhuman? (25:50) - Question 2: What fears do you have? (34:10) - Question 3: I asked a question on your story yesterday and i was wondering if you had any tips on how to maintain a healthy diet and also reach calorie goals when bulking? 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

Jun 24, 2021

➢ $100 Lululemon giftcard giveaway: https://www.instagram.com/p/CQeRsLCBz2b/ ➢ DM us @ColossusFit "Summer abs" to apply (3-4 spots available) ➢Why you should & shouldn't care about your weight: https://open.spotify.com/episode/3CATgXv8l4l21hVTQucvrj?si=1f60b2de72804cb5 In today's episode we give you 15 different ways you're likely progressing even if the scale isn't' changing as much as you want it to. 1. You're choosing the healthier option. 2. Your mental health is improving 3. Your clothes fit better than you used to 4. You're losing inches 5. Your photos look different 6. You can do more things you enjoy (long hikes, keep up w/ kids, etc) 7. Everyday tasks are getting easier for you 8. You're strength is going up in your workouts 9. Your sleep has improved 10. Your mind is sharper & mood has improved 11. Your joints don't hurt as much 12. Your endurance/cardio is improving 13. Your blood work has improved 14. You have more energy 15. You're turning fitness into a lifestyle & impacting those around you. Bonus 1. Compliments from other people Bonus 2. Staying consistent 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/

Jun 21, 2021

➢ Send us a DM "Casey Study" on IG @ColossusFit ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to control cravings, stay fit with a busy schedule & how to control cravings. Time Stamps: (0:00) - Intro (1:20) Josh quote: "Don’t let the old man in." - Toby Keith (3:37) Kyle quote: "Good things take time." - John Wooden (5:59) Bonus quote: "nothing worth having comes easy" (6:17) Weekly thoughts/recommendations (13:25) Client shoutout: Ananya (18:04) Question 1 - How to stay fit with a busy schedule? (28:35) Question 2 -How much cardio is too much? (35:05) Question 3 -How To control cravings? 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/

Jun 17, 2021

➢Online Coaching: https://colossusfitness.com/ ➢$100 Starbucks Giveaway: https://www.instagram.com/colossusfit/?hl=en (Will be posted around 12:00pm EST time) In today's episode we give you seven high level tips to stop over eating once and for all! Don't be half in half out Watch your words Satiate and understand hunger signling Avoid trigger foods when down. Prepare and strive to understand yourself Talk to someone about it Know when to pullback/ give flexibility or give yourself a break 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

Jun 14, 2021

➢ DM us @ColossusFit "Summer ABS" to inquire for coaching ➢ Full fat loss guide episode: https://open.spotify.com/episode/78fmGkxstiM2HzbfHxs2RC?si=73b6b50fe6494322 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 body-fat quickly, train abs everyday, and increase chest strength. Timestamps: (0:00) Intro (1:07) - Josh quote: "Remember that life's greatest lessons are usually learned at the worst times and from the worst mistake." (2:41) - Kyle quote: 'Be very selective about who you take advice from. One quick way to lose your momentum and confidence is by taking advice from those who aren't qualified to give it" (6:40) - Client shoutout: Kim (9:03) Question 1: How do I lower my body-fat quickly? (20:45) - Question 2: Should I train abs everyday? (25:03) - Question 3: When you use measurements to calculate progress, which ones do you focus on? (28:10) - Question 4: New to chest workouts. what are your best exercises to increase my strength? 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/

Jun 10, 2021

Fill out the application for coaching www.colossusfitness.com to apply. Youtube: https://www.youtube.com/colossusfitness Follow us on IG @ColossusFit In today's episode we go over how to control hunger for optimal weight loss. FIRST KEY: Know the difference between tolerable hunger and intolerable hunger. Listed points: 1) Food selection. Big mac vs plate of chicken and veggies. -protein, fibre, etc. 2) Eat less added sugar and empty calories 3) Focus on sustainable eating patterns 4) Know the difference between hunger & boredom 5) Drink more water. 6) Pick low cal options that fill you up,. Macro hacks! 7) Try a smaller calorie deficit 8) Slow down and practice mindfulness. 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

Jun 7, 2021

➢Now accepting 3 clients DM on IG @ColossusFit "strength & speed" This is a once in a lifetime opportunity for anyone looking to become faster, stronger & leaner all at the same time. Make sure to send us that message! 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 maintain discipline , keep strength while preparing for a heavy cardiovascular event & how to get rid of fat on your thighs. Timestamps: (0:00) - Intro (0:45) Josh quote: "Most people don't want to hear the thing that will make it work better. They want to hear what will make it easier. (4:38) Kyle quote: "Perfect doesn't exist. The 'right time' doesn't exist. Feeling 100% ready doesn't exist. Stop waiting for things that don't exist to start." (6:48) Weekly thoughts/recommendations: Student investments (9:15) Client shoutout: Chelsea (12:03) Question 1- It's easy to have motivation, I struggle to keep discipline, do you have any tips to keep having it? (18:20) 2- What is the best way to maintain a strength training schedule when preparing for a big cardiovascular event? (23:29) 3- I store fat in my thighs & since spot training isn't real, what's the best way to lose it? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Jun 3, 2021

Apply for coaching: https://colossusfitness.com/ In today's episode we give you six clear reasons why you aren't building muscle. Link to programming episode: 112: The Perfect Workout Structure For Ultimate Results You're too scared to be strong You don't listen to your body You aren't sleeping and taking care of stress You aren't eating the right foods You aren't on the right program - you do too much cardio You have unrealistic expectations / Bonus- too much cardio 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/

May 31, 2021

➢ Apply for summer special @ColossusFit w/ keyword "SUMMER SPECIAL" (absolute last chance) 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 truth about clean eating, how to get your significant on track with fitness & the best supplements for fat loss. (0:00) - Intro (2:02) - Kyle quote: "Think strong, not skinny" (3:35) - Josh quote: "I go to work monday-friday for my pay cheque, no work no pay, and I feel the same with my workout. I go my five times, eat right, and get paid with an amazing body." - Client Tatiana (4:40) - Kyle Bonus quote: “Success isn't owned. It's leased and rent is due every day. If you do the bare minimum, expect bare minimum results.” -- J. J. Watt (5:50) - Client shoutout: Dan (9:50) - Weekly thoughts/recommendations: (12:00) Question 1 - How can I get my S/O motivated to workout and live a healthy lifestyle? (22:48) Question 2 - Best advice to consistent 'clean diet'? I usually fall off after the 2nd week. (28:00) Question 3 - Are you into supplements, how do they help which ones are worth investing in to? 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/

May 27, 2021

Apply for discounted coaching @ColossusFit "Summer Special" This will be the last week for our summer special, as soon as May 31st hits, you won't hear about it anymore. APPLY NOW! Summary of episode: In this episode we talk to you about how you can not only get in shape for this upcoming summer, but also maintain it for summer and after it too. Enjoy! Check out the episode we made before with our top 10 tips to start and finish your transformation: 262: 10 Tips to Start & Complete Your Summer Body Transformation ^In this episode we talk about having a start and end date, diet breaks, getting outside & so much more. You won't want to miss it. Listed points: Staying on track over the weekend: 1- Try to prepare. Buy turkey burgers, etc. 2- Set limits. Aka 2 vodka sodas on Saturday night 3- Protein fast 4- Fix your mindset. Stop grabbing everything you can Not lose progress while travelling: 1- Plan (just like everything) 2- Stay super active 3- Avoid harming your body & eating everything in sight 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/

May 26, 2021

➢Please take a screenshot and share this podcast to your story & tag @colossusfit + @anjuli_fitforlife so we can show you some love back <3 In today's episode we interview Anjuli Mack from Fit For Life. Anjuli is an online body transformation coach, physique competitor and just an overall great human being with some of the best content out there. ➢Follow Anjuli on IG: @anjuli_fitforlife https://www.instagram.com/anjuli_fitforlife/ ➢ Anjuli's youtube: https://www.youtube.com/c/AnjuliMack/videos ➢ Anjuli's podcast on spotify: https://open.spotify.com/show/1dzI5pdOMkODY6ziL5GkaA?si=aA6NjyPjTiq4PL7SbIQu7g Questions w/ timestamps: (3:05) - What does being strong mean to you? (4:40) - What types of tips do you have for someone looking to improve confidence? (12:35) - What do you like to do for goal setting? (16:00) - What types of tips do you have for consistency? (22:50) - What are some of your favourite books? (32:00) - What are some of your tips to stay fit for life? (34:10) - Saw you posted tips on bloating and what not, what tips do you have for anyone struggling with this? (37:15) - What are some examples of non scale victories you like to share? (40:25) - Favourite fun foods? Memorable quotes: "I am the most confident when my actions line up with my goals." "Actions speak louder than words" Book recommendations: - Atomic Habits by James Clear - The Perfect Day Formula by Craig Ballantyne - Like She Owns The Place by Carla Alwill Leyba - 10x Rule by Grant Cardone - How to Be a Boss by Lilly Singh - Jab, Jab, Jab, Right Hook by Gary Vaynerchuk - School of Greatness by Lewis Howes - How to Think Like a Monk by Jay Shetty - Tools of Titans by Tim Ferris - How to Win Friends & Influence People by Dale Carnegie Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our Inner Circle Group for FREE: https://m.facebook.com/groups/1714255235504738/?tsid=0.7112165249974131&source=result ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

May 24, 2021

➢ Apply for coaching @ColossusFit "Summer Special" ➢ Macro hacks: https://colossusfitness.ca/blog/howtotrackmacroswheneatingout Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about Instagram vs. reality, 5 tips to accurately track macros, unique cardio hacks & more. (0:00) Intro (0:30) - Josh quote: “If it is to be, it is up to me.” (5:00) - Kyle quote: 'Ten years from now, make sure you can say that you chose your life, you didn't settle for it" (8:00) - Weekly thoughts/recommendations: (14:45) - Client shoutout: Bobby B (19:30) - Question 1: I've been struggling going out to eat & staying consistent. what's the best way to log this stuff? Top tips: 1- Find accurate results in the data base (look up website, Myfitnesspal) 2- Can’t find it? Build it w/ all ingredients. 3- Too hard to build? Find a twin. Pizza example 4- When worried- overlog 5- Plan ahead and log beforehand if possible Bonus- protein fast to allow for more freedom (34:13) - Question 2: At what point should someone start using extra gym equipment like a lifting belt, knee sleeves, elbow sleeves, etc. Is it a certain weight? A certain way that person feels comfortable with? I know it's different for everyone but I'd like to at least hear at what point and weight you guys started using them. I'm also just considering when I should get a belt and knee sleeves in particular. (40:27) - Question 3: I have not listened to all the podcasts episodes yet so you guys probably covered this but...what are the best active things to do outside of the gym to have that active lifestyle. For example hiking, kayaking, bicycle...what else no sports . Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

May 20, 2021

Message "summer special" to our IG @Colossusfit to get started with coaching at a special price. In today's episode we go over 32 quick fitness hacks to level up your results right away. For fun, I reached out and had our amazing community share some of their favorite fitness hacks. They turned out amazing and you aren't going to want to miss today's amazing episode. Listed points: 1. 5-minutes of dynamic stretching or a walk can improve your mood and productivity. 2. Reward yourself to stay motivated (I love massages). 3. Get a fitness buddy. 4. Use greek yogurt instead of sour cream to make vege or chip dip 5. Failure to plan is a plan to fail. Take out all the guesswork and make it easy for yourself. 6. Get a coach-summer special 7. While having my coffee I plan my entire day of meals and check my macros. 8. Eating on a smaller plate. We are conditioned to "Finish your plate" regardless of size. Use a smaller plate. 9. You can literally add protein powder to anything lol. 10. Add lemon juice to your BCCA's 11. hidrate water bottle (Bluetooth bottle - tracks my water and alerts when behind intake. 12. Pre-log meals and snacks!!! Give yourself some wiggle room and have a game plan. 13. Don't get disheartened when you no longer enjoy a certain exercise. Try new ones! 14. Get up early but putting your alarm far away. 15. Journalling at the gym between sets. 16. Stand. All the time. 17. Find a brand of protein powder that doesn't suck. 18. Volumize your stir fry with egg whites. Super easy and great sneaky way to add some protein. 19. Everyday is a restart!! Don't let the bad days hold you back. 20. Volumize your oatmeal using more water than oats! Lower calories, higher volume. 21. Oats in smoothies for extra carbs. 22. Save cardio for last to have a killer muscle blast. 23. Winners win. Stop making excuses and find a way to win in everything in life. 24. Waking up earlier gives you more time to get your gallon of water in. 25. Drink your water through a straw, it helps water intake! 26. Mental health can hinder fitness progress. There is strength in seeking support. See a therapist or talk to someone. 27. Turn your life session into a mini dance party with the right music! 28 Sleep more to do more. 29. If you workout in the morning, lay your clothes out so they are ready to go. 30. Use your rest days to do yoga and meditation to reset. 31. Try meal prep. 32. If you don't feel like exercises, just do 5-mins. If you still don't want to, stop. 99% of the time you'll keep going. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

May 17, 2021

➢ Apply for the Summer Special (Accepting 7 new clients) @ColossusFit Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about whether or not you should eat before a workout, best fitness, nutrition & growth books. (0:00) - Intro (2:04) - Josh quote: "start by doing what is necessary, then what is possible, and suddenly you are doing the impossible." (5:15) - Kyle quote: make yourself a priority. (8:02) - Client shoutout: Tiffany (8:54) - Weekly thoughts/recommendations: Environment (13:45) Question 1- I'm working out in the mornings. What's the best thing to eat before I train? Do I eat at all? What about if you're doing just cardio? (18:35) Question 2- What are your favourite books overall? Nutrition, fitness, mindset, growth? (29:05) Question 3- What's your cohosts best and worst fitness habit? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

May 13, 2021

➢Follow us on instagram @colossusfit for daily content In today's episode we go over 6 tips to improve your recovery for better results and less soreness. We all know soreness WILL happen. But once you get used to specific movements & continue to stay consistent, it does get better. Training a muscle while it's still sore can reduce the activation of the desired muscle. 1- Ease your way into the program. 2- Sleep 3- Self myfacial Release (foam roll, massage gun, etc) 4- Active recovery post workout. (cool down) Use a low intensity that involves muscles worked. 5- Protein 6- Omega 3's One last thing to mention, static stretching has been proven to not reduce muscle soreness & can actually interfere with recovery post workout. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

May 10, 2021

➢ Apply for discounted coaching @Colossusfit w/ the key word "Summer Special" Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about when to stop dieting, how to get sub 10% body-fat and a stronger back. (0:21) - Kyle quote: "The most advanced thing you can do, are the basics... Consistently. " (2:45) - Josh quote: "I wish there was a way to know you're in the good old days, before you've actually left them." - Andy Bernard (4:30) - Weekly thoughts/recommendations: (9:38) - Summer Special Announcement (10:27) - Client shoutout: Kelvin (12:05) - Question1: How to transition from a calorie deficit to maintain/bulk? (17:45) - Question 2: How to get sub 10% bodyfat without running? (25:55) - Question 3: Good stretches/exercises for back pain? How To Fix Lower Back Pain (10 Easy Steps): https://www.youtube.com/watch?v=91JouSOlDZQ&t=22s Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

May 6, 2021

➢Follow us on IG: @Colossusfit - https://www.instagram.com/colossusfit/ ➢Apply to get your Polished Physique: https://colossusfitness.com/ In this episode we do a full breakdown of gym etiquette along with our top tips, and our listeners biggest pet peeves. Listed points: -People resting on machines for long amounts of time, sitting on machines texting/watching videos forever. Taking 5+ minutes between sets and sitting on the machine the whole time!- Chelsea -When they’re closed for months at a time.- Rowan -When people try to constantly size you up or they workout beside you and act like we’re having a lifting competition... I’m just here to workout and do what makes me happy- Omar - People not wiping down their machines- Brittany -When they take your rope or handles off the cable machine while clearly you are still using it and having to chase after them to get it back- Yong -When people talk to me... I’m here to work out, not socialize.. go away- Sierra -Unwarranted form advice 😂 no sir, I do not need your broscience- Anjuli -When people work right off the rack and block anyone else from getting weight- Isaac -When someone is on the squat rack for an HOUR- Kathleen -Super setting 47 machines at the same time- Dakota - Not returning the weights to the rack😭😭😭 - Gaaga - Invisible lat syndrome is what i hate the most loool they look so dumb walking with there arms all spread out like that😂 - Just Dre Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

May 5, 2021

In today's episode we interview Mike Rosa from Anabolic aliens. Mike is the founder of Anabolic Aliens a youtube channel with nearly 1 million subscribers, the founder of Exerprise app, a workout builder app that has over 500,000 users and a gifted athlete. ➢Follow Mike on IG: @anabolicaliens https://www.instagram.com/anabolicaliens/ ➢ Mike's App https://play.google.com/store/apps/details?id=com.anabolicaliens.exerprise&hl=en_CA&gl=US ➢Anabolic Aliens YouTube: https://www.youtube.com/user/AnabolicAliens Questions w/ timestamps: (1:00) - How have you been? (2:40) - What tips do you have to accomplish home workouts? (9:10)- I know you were getting ready for a physique competition, did that go through? (9:58) - What's the background on your hair growth experience? (12:00) - What would you say has lead to your overall success? (13:35) - Can you tell us more about your experience with the Arnold expo and losing your money? (17:10) - What are some things you wish you did differently along the way? (21:20) - What tips do you have for anyone looking to start or grow a youtube channel? (23:25) - What typical transformation tips do you have for the average person? (26:30) - How do you balance your time? (28:48) - How do you stay consistent with your 6:00am workouts in? (34:15) - Where have you found the best info in your learning? (36:00) - Tell us more about your youtube series and what you have available? (38:52) - What's your favourite quote? "What matters most is how you see yourself" Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our Inner Circle Group for FREE: https://m.facebook.com/groups/1714255235504738/?tsid=0.7112165249974131&source=result ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

May 3, 2021

➢ DM us "May Case Study" on IG @ColossusFit ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the best workout split for fat loss or muscle gain, how to stay motivated through an injury & the best post workout routine. Time stamps: (0:00) - Intro (3:10) - Josh quote: "discipline is doing what you hate to do, but nonnetheless doing it like you love it." - Mike Tyson (5:22) - Kyle quote: "Time is the most precious resource there is- you have to protect it." (8:08) - Client shoutout: Corwin (11:12) - Question 1- how to stay motivated while having to modify workouts with an ongoing injury - Emily O (21:10) - Question 2- Best workout split for fat loss and/or muscle gain? - Sabina (27:40) - Question 3- best post workout routine? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Apr 29, 2021

➢Apply to get your Polished Physique: https://colossusfitness.com/ ➢How To Lose Weight & KEEP IT OFF FOR GOOD! (Full Guide) episode: https://open.spotify.com/episode/78fmGkxstiM2HzbfHxs2RC?si=4E4aVtRwSjaeg9MsTmNMYA In the previous episode 272 we talked about how to lose weight and keep it off for good, now it's time to dial in how to lose that stubborn stomach fat, fast. Listed points: 1- Stay consistent 2- Dial in the deficit with maximum accuracy. 3- Time frame. Roughly, when do you want to accomplish it? 4- Cut out alcohol to the best of your ability. 5- Have a team. 6- Plan for what's next after you lose the stomach fat. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Apr 26, 2021

➢DM Glute Gains to start your transformation @ColossusFit ➢Apply to get your Polished Physique: https://colossusfitness.com/ ➢ How to add lean muscle while losing fat: https://open.spotify.com/episode/11xKL6pcTmIXzPLdAov4AS?si=dHVjBqsKTc6aKKHybtpNfA Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about if you should reverse diet, how to grow your glutes & our personal fitness goals. (0:00) Intro (0:52) - Josh quote: "Stop waiting, start living." (2:25) - Kyle quote: "remember that life is full of ups and downs, without the downs the ups would mean nothing" (5:13) - Client shoutout: Meagan (6:10) - Weekly thoughts/recommendations: -where TDEE comes from (14:20) - Question 1- what are your personal goals right now? (18:12) - Question 2- I hear a lot of talk about a reverse diet, how does it work and when should I do it? (23:37) - Question 3- Alternatives to lunges? they're killing my knees. (27:03) - Question 4- How do I get a bigger butt and a smaller waist? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Apr 22, 2021

Message: Glute Gains to our Instagram @ColossusFit https://www.instagram.com/colossusfit/?hl=en In today's episode we go over 8 lies that fitness influencers tell you that you probably believe. We have been in this industry for almost ten years and we wanna share some of the insider secrets. Listed points: 1- fitness clothing 2- diet teas & detoxes 3- waist trainers 4- Coaching 5- Cryo-chamber for fat loss 700 6- Stupid exercises 7- Fake natties 8- Supplements (BONUS) 9- There's only one way to diet Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Apr 21, 2021

In today’s bonus episode we brought back our friend and legend Abbey Scott Crowson (IG @abbbeyscottt ). Abbey is the CEO of fit legacy marketing agency, founder of Coffee Over Cardio and an experienced fitness influencer and competitor. ➢ Part 1 with Abbey: https://open.spotify.com/episode/4iQgqzbMS6CNg3zHsRMuVL?si=Gb2nAJtWRaKum7Ag9R_oeg ➢IG: @abbbeyscottt ➢Abbey’s Coffee Company: https://coffeeovercardio.com/ ➢Abby's clothing boutique! lovely+blush Lovelyblush.com Questions w/ Timestamps (1:19) -So what's new, what have you been up to? (3:02) - How has your schedule changed now having your third business? (5:13) - What drives you to keep crushing the 5:30am workouts? (7:40) - Do you run until you hit a wall or take a step back beforehand? (10:30) - What are some things that you find nourishing and lead to a great day? (12:15) - What does your daily mental health checklist look like? (16:07) - What do you do for your mindfulness routine? (18:40) - How have you come to deal with anxiety and work with that? (25:08) - What do you feel are the best exercises for women? Strength training for women isn't talked about enough. (31:50) - Why do you think it's important for everyone to have a coach? (37:30) -What does, fit, healthy & happy look like to you? Thanks for listening! We genuinely appreciate every single one of you here. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Apr 19, 2021

➢Online coaching: https://colossusfitness.com/ ➢ Follow us on IG @ColossusFit & send us a DM. ➢Pull up video: https://www.youtube.com/watch?v=mS1ClgzxuyI Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to do your first pull-up, stop hitting the snooze button and if height affects training or not. Time Stamps: (0:00) Intro (0:33) Kyle quote: "No one is perfect - that’s why pencils have erasers.” (2:38) Josh quote: "Success is not final; Failure is not fatal; It is the courage to continue that counts." Bonus: "Relationships come and go, but 225lbs will always be 225lbs." "Things don't happen to you, they happen because of you." (7:05) - Weekly thoughts/recommendations: When it rains it pours & accept 100% of the blame (16:35) - Client shoutout: Sean Morrow (24:18) Question 1-How to stop hitting snooze? (29:15) Question 2-how does height affect your strength training? (37:50) Question 3- Never done a pull-up. what are good exercises to help me build up to it? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Apr 15, 2021

➢Coaching: https://colossusfitness.com/ ➢Tips & tricks to sleep better: https://open.spotify.com/episode/2qDshT7EW3xMXDyQKdRTQR?si=2Er8H1Q5RNmzZJcYFfnv_g ➢ Follow & message us on IG @ColossusFit In todays episode we go over 10 easy ways to lose fat without dieting in under 10-minutes. Enjoy! Listed points: 1. Strength training 2. HIIT after workout 3. Step count 4. Protein with every meal 5. Static breakfast 6. Improve sleep 7. Minimize stress 8. Eat slower 9. Increase fibre in diet 10. Gallon of water a day Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Apr 12, 2021

➢Our Instagram: https://www.instagram.com/colossusfit/?hl=en (@colossusfit) ➢Apply for coaching: https://colossusfitness.com/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about our simple strategy to lose fat & gain muscle, how to easily get back on track when you fall off & what online coaching is. (0:00) Intro (2:50) - Kyle quote: "Whatever you do, give 100%... unless you're donating blood" (5:50) - Josh quote: "The pain you feel today, will be the strength you feel tomorrow." (9:02) - Weekly thoughts/recommendations: Rachel huge win about wedding venue + when life gives you lemons, make lemonade (15:10) - Client shoutout: Phoebe (16:40) Question 1- I have a good question for mailbox monday🤔 you’ve probably been asked and have answered this before but when logging....should you subtract the calories you burn from your workout or should you not count that? (20:13) Question 2- Have fat lose and use maintenance TDEE. 40% protein, 35% Carbs, 25% fat. can i lose fat & gain muscle? priority= gaining but wanna lose fat too. (23:18) Question 3- I've been hearing you talk about online coaching, how does it actually work? How is it like personal training? (28:55) Question 4. What are your best tips for breaking out of a slump? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Apr 8, 2021

➢Apply for coaching on IG @ColossusFit "Summer special" (ONLY 5 SPOTS LEFT) ➢ Tips & Tricks to Sleep Better: https://open.spotify.com/episode/2qDshT7EW3xMXDyQKdRTQR?si=HuIlrOgQTqWveIlhV0Y5zQ ➢5 Reasons You're Eating More Calories Than You Think: https://www.youtube.com/watch?v=yTBqQPrrjys&t=268s -obesity rate is now up to over 45%. Overweight rate is approaching 80% in America. Most things people focus on: - Going keto and having no carbs - Cardio 7x a week - Only clean eating - Using fat burners - Tons of supplements - Juice cleanses Most important factors: 1 - Staying within calorie range & hitting protein - Less fast food. Processed foods are designed to make us want to eat more. On average we eat an extra 500+ calories because of it. 2 - Strength training (at least 3x a week) 3 - Proper sleep & rest. 4 - Stress management. 5 - Accountability/the right plan Cost of inaction: -Heart disease- $19,000 per year -Diabetes- $17,000 per year -High blood pressure- $4,000 per year -Medication for poor/average health- $13,700 -Treating depression and anxiety disorder- $5,000+ Other: -Eating out- $4,000 -Alcohol- $565-$1345 Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Apr 7, 2021

➢Follow Courtney on IG: https://www.instagram.com/courtneybisig/ ➢Apply for Coaching: https://colossusfitness.com/ In today's episode we interview Courtney is a wife, mom, realtor & hot cheetoh lover. And of course fitness advocate and influencer. Questions w/ timestamps: (1:25) - How have your views of fitness changed throughout your life? Between being a student, athlete, to mother, etc. What's stayed constant? (7:35) - Throughout all the changes you've gone through, what has encouraged you to stay consistent? (9:15) - Was Instagram something you did to stay accountable? (11:00) - What are your top transformation tips to get lean? (17:30) - What do you advice to someone that's pregnant in terms of training? (23:10) - How have things changed in terms of nutrition with pregnancy? (26:12) - With such a busy life how do you balance all your workouts and what not to stay consistent? (29:18) - Did your husband notice a change in his body during the pregnancy and did it affect him? (33:28) - How are you going to demonstrate your passion for fitness to your children? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our Inner Circle Group for FREE: https://m.facebook.com/groups/1714255235504738/?tsid=0.7112165249974131&source=result ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Apr 5, 2021

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

Apr 1, 2021

Apply for coaching: https://colossusfitness.com/ Listed points: 1. Walk more 2. Beat the sun up 3. Set goals 4. Read more 5. Turn off screen head outside - world is your playground 6. Have a plan for finances 7. Make healthier choices 8. Don't let bad weather ruin your day 9. Be active with friends 10 Shop local farmer markets 11. Learn to BBQ 12. Continue summer’s relaxed, laid back attitude. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Mar 29, 2021

➢Follow us on instagram @colossusfit & DM us "summer special" to apply for 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 How to Know Your Body Fat, Become More Vascular & Gain Muscle with Resistance Bands. (0:00) Intro (2:25) Josh quote: "Life is a puzzle. Every piece fits together to create who we are, what we do, how we feel. Every experience shapes us into who we will eventually become." - Kyle "If you bump into an A-hole once, you bumped into an A-hole. If you bump into A-hole's all day, you're probably the A-hole." "If something is really true today, it will be true tomorrow." (4:25) Kyle quote: "Do something today that your future self will thank you for" "5 by 5 rule- if it's not going to matter in 5 years, don't spend more than 5 minutes worrying about it" "The day you started lifting is the day you became forever small, because you'll never big as big as you want to be." (10:15) Client shoutout: Andrea (13:30) Question 1- How to look more vascular? Long Term Vascularity 1. Genetics 2. Lower body fat 3. Increase muscle mass Short Term Vascularity 1. Heat/sunlight 2. Supplements that contain citrulline/nitric oxide 3. Do pump workouts 4. Food/water manipulation (18:00) Question 2- Can someone achieve noticeable muscle growth with just resistance bands? (22:50) Question 3- How accurate are body fat machine testers? How can I calculate mine? 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/

Mar 25, 2021

Apply for coaching @colossusfit saying "summer special" In this episode we talk to you about 5 common gym mistakes you should avoid for faster results. Listed points: 1- You're too obsessed with cardio & burning calories. 2- Getting easily distracted -Talking, texting, way less intensity, way less done, etc. 3- No program or not tracking workouts. Random exercises, random weights, etc. -Avoid following IG workouts you saw that day, just becomes so random. -Need a program? We got you. 4- Improper form. -Watch our videos, ask for help, this will save you years of time and avoid injury. 5- You're not training hard enough. -sometimes comes from being self conscious. Stop caring about others. -Progressive overload through more weight, mind muscle connection, etc. -Get close to failure to get optimal results (1-3 RIR) 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/

Mar 24, 2021

For today's podcast we are joined by the one and only Craig Capurso. It was amazing to have him on and we know you're going to get a ton of value from listening to this. Craig is a former Wall Street oil trader, IFBB pro, fitness author, Team Bodybuilding.com spokesmodel, and Cellucor athlete. In this episode we talk about how to achieve your dream physique, embrace change and talk whether or not competing makes sense for the average person & SO much more. You can check out his website here: www.craigcapurso.com Craig's Instagram: https://www.instagram.com/craigcapurso/ Timestamps w/ questions: (4:12) - Where did you start with fitness and how did it all begin? (17:40) - What has inspired you to be so adaptable and lean into change? (21:10) - What are your top tips to achieve your dream physique? (29:05) - What do you recommend to everyone when big changes come up? (32:40) - How do you balance everything and manage everything? (36:15) - Have you had any ‘aha’ moments that’s stuck with you to change your journey? (38:15) - What are things you thought were right but wish you could have changed? (42:57) - What’s your favourite quote to date? (45:02) - What are your thoughts on the average person competing? ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Mar 22, 2021

➢Apply for the summer special: www.colossusfitness.com ➢Dm us "summer special" on IG @Colossusfit ➢Colossus fitness abs follow along: https://www.youtube.com/watch?v=Zwxtq9Z28ZA&t=249s ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the worst fitness mistakes, the best beginner ab exercises & dive deep into prep workout talks. (0:28) - Kyle quote: "you can have results or excuses not both" (4:51) - Josh quote: "I have not failed, I have found 10,000 ways that haven't work" - Thomas Edison (8:30) - Weekly thoughts/recommendations: (22:15) - Client shoutout: Yong (26:45) Question 1- What is the best pre-workout? (34:35) Question 2- I've pre-workout can damage your nervous system and not make the tingley sensation go away. (38;15) Question 3- I have extremely weak abs, best exercises for beginners (42:50) Question 4- As online coaches and previous personal trainers, what are the some of the worst fitness mistakes? 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/

Mar 18, 2021

Coaching: https://colossusfitness.com/ In today's episode we debunk 6 nutrition myths you probably believe. 1- Gluten is bad for you 2 - Protein powder is either magical or bad for you 3- Eating fat will make you fat 4- Eating healthy is too expensive. 5-Avoid carbs if you want to lose weight 6- A detox will get rid of toxins out of your body. 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/

Mar 15, 2021

➢Apply for the summer special: www.colossusfitness.com ➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢ Tony Robbins Video: https://www.youtube.com/watch?v=CVP1CwEBz_Y&t=336s ➢ HIIT OR LISS: Which Is Better For FAT LOSS?: https://www.youtube.com/watch?v=cKxAO-FqwUs&t=141s 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 transition out of a diet, cardio tips and our top fitness accomplishments. Time Stamps: (0:00) - Intro (0:46) - Kyle quote: "if you believe it will work out, you'll see opportunities. if you believe it won't, you'll see obstacles." (1:51) - Josh quote: "They don't respect you at the bottom. They ignore you in the middle. Then they hate you when you get to the top. You'll never have everyones approval, so it's best to focus on your own." - Lewis Howes (3:30) - Weekly thoughts/recommendations: (7:05) - Client shoutout: Kathleen O'Grady (9:20) Question 1- how should i transition out of my cutting phase? (12:05) Question 2- What are your biggest 3 wins in fitness? (18:12) Question 3- Any advice for someone starting cardio but already lifts? 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/

Mar 11, 2021

➢Apply for coaching on IG @ColossusFit with the key word "summer special" How To Instantly Look More In Shape: https://open.spotify.com/episode/3ifwN2T8ttS5QOh3LTY774?si=nYwF4w9CTMmQ_KY6mIRv7w ➢ Listed points: 1- Have a rough end date & game plan for after. 2- Don't do anything drastic or rushed. 3- Plan diet breaks with your schedule 4- Get your routine ready and know what your workouts will be 5- Hire a coach 6- When you start, start 7- Ask yourself what you actually want. 8- Maximize food satisfaction via fibre, lean protein 9- Get outside and plan outdoor activities (cardio) 10- Limit drinking 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/

Mar 10, 2021

For today's podcast we are joined by the one and only Vitruvian Physique! It was so awesome to have Vitruvian Physique on The Fit, Healthy & Happy podcast to talk about shredding secrets, the effectiveness of home workouts, natural limits, fake naturals and so so much more! You can check out his youtube here: https://www.youtube.com/user/VitruvianPhysique His Instagram: https://www.instagram.com/vitruvian_physique/ Questions w/ timestamps included: (0:38) - How has training changed since covid-19 hit? (5:15) - How would you find peoples results compare in calisthenics vs. strength training? (10:30) - Do you find it harder to workout from home? (20:21) - How do you encourage people to uncomfortable things (28:26) - What do you do to get fired up & motivated? (36:00) - What are things you wish you knew before lifting or you wish you did differently? (41:02) - How do you usually tell if someone is on steroids? (1:00:31) - What do I need to do right away if I want to get shredded? (1:05:25) - What's your favourite quote? ➢Join our Inner Circle Group for FREE: https://m.facebook.com/groups/1714255235504738/?tsid=0.7112165249974131&source=result ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Mar 8, 2021

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 ➢Follow us on 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 How To Get A Smaller Waist, Ab Exercises That Make Your Waist Bulkier & What To Do When You Fall Off In Fitness? & More. Josh quote: "You will face many defeats in life, but never let yourself be defeated." Kyle quote: "To get through the hardest journey we need take only one step at a time, but we must keep on stepping" - Chinese Proverb Weekly thoughts/recommendations: -Announcement for podcast schedule -Avoid fighting willpower -Power of persistence Client shoutout: Elise Links Discussed in episode: Weekly questions: 1-Is it true you get a bulkier waist from weighted ab exercises? How can I get a smaller waist? 2-if you could train with one person alive or dead, who would it be and why? 3- -When you fall off routine and struggle to get motivated, what helps you get back on track? 1-why, goals. 2- take action. 3- plan&schedule to avoid it happens again. 4- keep going even if it's small. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our Free FB Group: https://bit.ly/3snmT26 ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Mar 4, 2021

DM us on IG @Colossusfit "summer special" to apply for discounted coaching. Listed points: 1- Simply eat more whole foods & less processed foods 2- Eat out less. Make small goal of 2x, 4x, etc. 3- Make it easy. 4- Don't restrict. Follow 80/20 or 90/10 principle. 5- Eat slower. 6- Focus on hunger signalling. Few people start eating when they're truly physically hungry and stop when they're physically satisfied. 7- Create regular eating habits. 8- More water & sub out calorie filled drinks 9- Eat calories based on goals. Muscle gain, fat loss, etc. 10- MORE PROTEIN! 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/

Feb 25, 2021

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26 When I first got COVID, I felt a mix of emotions. I wanted to share my exeperience with all of you and talk about how I stayed positive(mindset wise), how I felt, what I did and so much more. I really hope this helps anyone out who's ever dealing with sickness, injuries, stressful situations and so much more. 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/

Feb 22, 2021

Send a DM "Summer Special" to @ColossusFit for a SPECIAL offer ➢ 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 guilt and establish a healthy relationship with food and exercise. Timestamps: (0:35) Kyle quote: "If you think you're too small to make a difference, try sleeping with a mosquito" (2:02) Josh quote: "Failure is an option here. If things are not failing, you are not innovating." - Elon Musk (3:08) Weekly thoughts/recommendations (8:50) Client shoutout: James (10:09) Question 1- Is there a thing as too much stretching before lifting? (17:20) Question 2- How could I avoid feeling guilt and be able to establish a good relationship with food and exercise? 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/

Feb 18, 2021

Send a DM "Motivation" to @ColossusFit for a special offer ➢ https://www.instagram.com/colossusfit/ In today's episode we go over eight essential tips to help you stay motivated all year round. Listed points: Pick the right gym Remember it’s a marathon not a sprint Think Macro - not Micro Keep records Invest in it Know your weaknesses Have a mantra Reward yourself Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Feb 15, 2021

Send us a DM on IG @ColossusFit "GET UNSTUCK" to apply learn more about 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 get fuller glutes, deal with cravings and get consistent gains without a spotter. (0:00) Intro (0:30) - Josh quote: “Embarrassment is the cost of entry. If you aren’t willing to look like a foolish beginner, you’ll never become a graceful master.” (1:55) - Kyle quote: "It's a slow process, but quitting won't speed it up" (5:40) - Weekly thoughts/recommendations: Starting my 60-day mini-cut & Podcast guests (11:15) Client shoutout: Autumn (14:03) Question 1 - How to deal with cravings? I know how many calories I should consume but I always eat more. (21:05) Question 2- How can I get fuller glutes? (28:45) Question 3- How do I get consistent gains without a consistent spotter? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Feb 11, 2021

➢Follow Travis on IG: https://www.instagram.com/_travis_s/ Coaching: https://colossusfitness.com/ In today's episode we interview Travis S Fitness. A legend in the fitness industry and a longtime friend and we go over how to have more energy, stay consistent and focus on what's important. THIS IS A MUST LISTEN EPISODE, so buckle up for an amazing podcast. Here are the time stamps for the questions: (3:10) Who is Travis S and what do you do? (8:14) Full time corporate, fitness advocate, youtuber, etc. How to balance it all? (11:13) What tips do you have for fitting it all in to the listeners? (13:00) Any tips on sticking to the 4am workout crew? (15:20) What are your thoughts on home gyms? (17:30) Any tips on buying stuff equipment for a home gym? (20:45) How to get fired up working out from home? (22:40) What are your thoughts on powerlifting and how did hat go for you? (32:40) How do you bounce back from a herniated disc? (36:00) What have you changed since the injury? (39:00) What's the craziest food challenge you've done? (40:05) What are your thoughts on food challenges? (50:20) How to bounce back from a bad day of eating? (52:00) What are your go to meals as a busy dude? (55:09) As a successful entrepreneur, why do you decide to stay in sales, corporate, etc when you can run with youtube? (1:06:20) We want to share your mother's message here. What did you learn from her? What's your favourite quote? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our Inner Circle Group for FREE: https://m.facebook.com/groups/1714255235504738/?tsid=0.7112165249974131&source=result ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Feb 8, 2021

➢Follow us on IG @ColossusFit for daily content. 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...... Time Stamps: (0:00) - Introduction (0:47) - Kyle quote: "Life has it's ups and downs, we call them squats" (4:13) - Josh quote: "If you want to change your life, begin by changing your words. Start speaking the words of your dreams, of who you want to become, not the words of fear and failure. - Robert Kiyosaki (10:20) Client shoutout: Patricia (12:57) Question 1- How to get a leaner face? (19:00) Question 2- Good upper body warmup exercises? (22:03) Question 3- What's one weird song that gets you fired up? (25:00) Question 4- How do you know what a good weight goal you should be? According to the medical charts I’m 5’7 and should be 130-165. (29:30) Question 5- What motivates you to keep creating content? I'm new to this and only been doing it for a few months and already feel overwhelmed. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Feb 4, 2021

DM @ColossusFit "Diet's suck" to get started! In today's episode we go over why diets suck, and the solution to having long term sustainable progress. All good nutrition approaches include: 1- care about food and mindful eating 2- food quality to increase whole foods and decrease processed foods 3- eliminate nutrient deficiencies (vit and min) 4- control appetite and food 5- regular exercise Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our P...

Feb 1, 2021

➢DM us on IG "GLUTE GAINS" @ColossusFit. We're taking on 5 people who want to see change at a discounted rate. 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 belly dat & grow glutes, when to change your diet and whether or not to use free weights vs. machines. (0:00) - Introduction (0:33) - Kyle quote: "Good workouts can fix a lot of problems" - KG (1:42) - Josh quote: "Believe when others doubt, work when others refuse, save when others waste, stay when others quit and you will win when others lose." (3:07) - Weekly thoughts/recommendations: -Effort + direction x time = results (5:37) - Client shoutout: Cathy (8:15) - Question 1: When should you reassess macro targets? (12:55) - Question 2: Is it possible to grow my glutes while tightening my stomach? I wish the food I eat and the fat I gain could go from my stomach to my glutes but it's the opposite. How do girls achieve these separate goals at the same time? (21:11) - Question 3: What's better free weights or machines? (25:07) - Question 4: What are your guys’ thought on fitness trackers? It seems cool to “hate” on them now Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Jan 28, 2021

➢Apply for 1 on 1 coaching- https://colossusfitness.com/ In today's episode we interview Scott Tousignant from jacked over 40. Scott focuses on helping people get jacked after 40 and is a great buddy with some amazing content. ➢Follow Scott on IG @scotttousignant ➢ Check out Scott's website: https://www.jackedafter40.com/ Questions: (2:30) 1- What got you into fitness? (4:55) 2- What do you wish you did differently in the past? (10:28) 3- What are your top quarantine fitness tips? (17:05) 4- Tips on sleep optimization? (24:00) 5- What makes your heart ache? (28:50) 6- Do you have a favourite quote? (31:15) 7- Anything else you'd like to share with everyone? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Jan 25, 2021

➢Learn more about coaching: https://colossusfitness.com/ ➢ Follow us on 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 what to do when you slip up, how to gain arm muscle & what a perfect day of eating looks like. (0:00) - Intro (0:30) Josh quote: "Doubt kills more dreams than failure ever will." (1:25) Kyle quote: "Fitness is 100% mental. Once you can control your mind, you can control your body" (2:30) Weekly thoughts/recommendations (7:00) Client shoutout: Victoria (9:45) Question 1- How do I get arms like yours? (11:52) Question 2- What to do when you catch yourself slipping? (18:41) Question 3- What does an ideal day of eating look like for you? (25:30) Question 4-I've heard cardio is bad for fat loss when you've been on a lifting regimen? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Jan 21, 2021