Episodes
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In todays episode we give you seven tips to achieve a high level transformation as shared from our clients.
â˘Follow us on instagram @colossusfit
â˘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 wonât ever need to wear those big clothes ever again, so thereâs no reason to keep them. If I did keep them, then it would be âokayâ 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 đ ) and it made me never want to have a week like that again. Been trying to kill it since! - Ruth
5- For me Iâve 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) 𤣠- Rachelâ
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 youâre 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
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⢠DM âSUMMER SHREDâ 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: âThe more you give, the more you get.â
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.
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â˘Apply to get your Polished Physique: https://colossusfitness.com/Support the Show.
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Missing episodes?
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DM âCHALLENGEâ To @ ColossusFit To join our summer shred challenge đĽ
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 arenât 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 splitsNeglecting quality sleepHydration. Being chronically dehydrated is also bad for performance and general health. Make sure youâre 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 upStress. 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.Youâre not consistentThanks for listening! We genuinely appreciate every single one of you listening.
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â˘Apply to get your Polished Physique: https://colossusfitness.com/Support the Show.
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⢠Learn more & apply for the challenge- https://summershred.ca/ đĽ
⢠Follow us on Instagram- https://www.instagram.com/colossusfit/
⢠Greg Plitt motivation video- https://youtu.be/oPpMSxq4VCA?si=ThOfTrzqLIbFmCD9Welcome to Motivation Monday, where every Monday we answer all 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: âBet on yourself. If you bet on yourself youâll never lose.â â Greg Plitt
(4:30) - Josh quote: Everyone is jealous of what youâve got, no one is jealous of how you got it.â â Jimmy Carr
(8:55) - What has us excited or intrigued
(11:15) - Where weâre at in our journey?
(13:45) - Client shoutout: Nick White
(15:40) - Question 1- Iâm training for a 5k and I want to run at a decent pace (Iâm 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.
â˘Follow us on instagram @colossusfit
â˘Apply to get your Polished Physique: https://colossusfitness.com/Support the Show.
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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, bulking2- 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.
â˘Follow us on instagram @colossusfit
â˘Apply to get your Polished Physique: https://colossusfitness.com/Support the Show.
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â˘DM âFAT LOSSâ To @ Colossusfit on instagram -https://www.instagram.com/colossusfit/
â˘Get your FREE fast food survival guide- https://colossusfitness.lpages.co/ultimate-fast-food-and-restaurant-survival-guide/
â˘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: âThrow out your conceited opinions, for it is impossible for a person to begin to learn what he thinks he already knows.â - 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 donât 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. Thereâs a local burrito place I like visiting but Iâm scared itâs ruining my results and not helping me lose weight. Please helpThanks for listening! We genuinely appreciate every single one of you listening.
â˘Follow us on instagram @colossusfit
â˘Apply to get your Polished Physique: https://colossusfitness.com/Support the Show.
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⢠Website www.colossusfitness.com
â˘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 difference2- Schedule things out so thereâs no unknowns.
Joshâs fridge dinner exampleUse a calender for upcoming eventsPre 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 option4- 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 easier7- Practice flexible dieting
Thanks for listening! We genuinely appreciate every single one of you listening.
â˘Follow us on instagram @colossusfit
â˘Apply to get your Polished Physique: https://colossusfitness.com/Support the Show.
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⢠DM âSummer Specialâ 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_Q8IlgWelcome to Motivation Monday, where every Monday we answer all 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: âTo get what you want, you have to deserve what you wantâ - âWhat you have at the moment youâve attracted by the person youâve becomeâ
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 weâre 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.
â˘Follow us on instagram @colossusfit
â˘Apply to get your Polished Physique: https://colossusfitness.com/Support the Show.
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DM âSummer Specialâ to @ ColossusFit on instagram
Learn more about coaching: https://colossusfitness.com/
Summary of episode: In todayâs 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.
â˘Follow us on instagram @colossusfit
â˘Apply to get your Polished Physique: https://colossusfitness.com/Support the Show.
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⢠DM us âSummer specialâ last summer chance (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 macros vs. meal plans, fasted cardio benefits & back strengthening exercises.
Josh quote: "Loser's fail once and quit. The winner fails a thousand times but just keeps getting up. Embrace failure."
Kyle quote: âIf the version of you from 5 years ago could see you right now, theyâd be so proud. Keep going.â
What has us excited or intrigued:
Client shoutout: Ashley
Question 1- Thoughts on meal plans? Iâve heard about some coaches giving them where other coaches do macro coaching. Would love to hear your thoughts!
Question 2- I find my back is super weak, and Iâm looking to do exercises at the gym to strengthen it. What would you recommend?
Question 3- Are there any benefits to fasted cardio? I used to hear about it all the time, and still hear about it sometimes from friends at work. Curious to hear your thoughts.Thanks for listening! We genuinely appreciate every single one of you listening.
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â˘Apply to get your Polished Physique: https://colossusfitness.com/Support the Show.
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⢠Follow Maxx on Instagram- @Maxxchewning
⢠Check out Maxx's youtube channel- https://www.youtube.com/@maxxchewning
Maxx Chewning is one of the OGâS 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 MaxxThanks for listening! We genuinely appreciate every single one of you listening.
â˘Follow us on instagram @colossusfit
â˘Apply to get your Polished Physique: https://colossusfitness.com/Support the Show.
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⢠DM âReverse Dietâ to @ Colossusfit to learn how to eat more food, lose more fat and build more muscle- 4 people
â˘Get your FREE form guide sent to you- http://bit.ly/FormCheatSheetWelcome to Motivation Monday, where every Monday we answer all 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? Whatâs 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.
â˘Follow us on instagram @colossusfit
â˘Apply to get your Polished Physique: https://colossusfitness.com/Support the Show.
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⢠DM us âfat lossâ to apply for coaching and get the results you deserve. -3 spots
Summary of episode:
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.
â˘Follow us on instagram @colossusfit
â˘Apply to get your Polished Physique: https://colossusfitness.com/Support the Show.
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⢠DM us on IG âFat lossâ 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=cHJHvV2EPsYWelcome to Motivation Monday, where every Monday we answer all 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: âYour only limit is you.â - Kyle Joseph Grondin
(5:10) - Kyle quote: âif you can't find 10 minutes in the day to meditate, you probably need 20 minutes.â
What has us excited or intrigued:
(11:05) - Client shoutout: Kamryn w/ coach Jason
(13:55) - Question 1- Iâve noticed myself struggling with posture these days. Iâve even been called out for it from a friend. Any exercises youâd 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? Itâs hanging on for dear life.Thanks for listening! We genuinely appreciate every single one of you listening.
â˘Follow us on instagram @colossusfit
â˘Apply to get your Polished Physique: https://colossusfitness.com/Support the Show.
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DM âCoachâ 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 coachBe in a surplusImprove volume / 3x go to 4/ increase workout sessionIncrease intensity (Log weights used, train with someone stronger than you, airplane mode)Eat enough proteinDonât forget the carbsRecover properlyNo junk volume - full ROM (Partial reps debate)Train major muscle groups and compoundsThanks for listening! We genuinely appreciate every single one of you listening.
â˘Follow us on instagram @colossusfit
â˘Apply to get your Polished Physique: https://colossusfitness.com/Support the Show.
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â˘Leave a comment what is on the screen at the start of the episode!
â˘Apply to get your Polished Physique: https://colossusfitness.com/
⢠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 build muscle
(0:00) - Special offer
(2:10) - Kyle quote: âIf you aim at nothing, youâll hit it every timeâ
(4:45) - Josh quote: âThe hard work puts you where the good luck can find you.â
(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.
â˘Follow us on instagram @colossusfit
â˘Apply to get your Polished Physique: https://colossusfitness.com/Support the Show.
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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 mindset2. 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.
â˘Follow us on instagram @colossusfit
â˘Apply to get your Polished Physique: https://colossusfitness.com/Support the Show.
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⢠DM us âSUMMER READYâ to our IG @ColossusFit to apply for coaching
⢠Follow us on IG @ColossusFit - https://www.instagram.com/colossusfit/?hl=enI know I know, weâre 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: âNo 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.â - Socrates
(3:13) - What has us excited or intrigued
(8:25) - Where weâre 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 itâs 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- Whatâs the healthiest cocktail to drink in moderation when trying to lose weight?
(29:10) - Question 3- Whatâs the best way to lock in & focus without pushing away friends/connections with the outside world? - KaitlynThanks for listening! We genuinely appreciate every single one of you listening.
â˘Follow us on instagram @colossusfit
â˘Apply to get your Polished Physique: https://colossusfitness.com/Support the Show.
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DM âHealthyâ 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 waterRule of never missing twiceStart your day with a high protein breakfast and have high protein snacksBe on your phone less / limit screentime especially first thing and before bedBe active with friends and family (go on walks, try new sports like pickle ball, hikes)Put effort into your sleepSet goals and track your progress (weighing yourself etc)Have accountabilityRemove 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.
â˘Follow us on instagram @colossusfit
â˘Apply to get your Polished Physique: https://colossusfitness.com/Support the Show.
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⢠DM âCASE STUDYâ (7 discounted spots) to our IG @âColossusFitness- free tshirt
⢠Follow us on IG @ColossusFit - 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 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.
â˘Follow us on instagram @colossusfit
â˘Apply to get your Polished Physique: https://colossusfitness.com/Support the Show.
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