Episodes
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➢ 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.
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➢ 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 - CarlosRapid 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.
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Episodes manquant?
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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/Support the show
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➢ 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/Support the show
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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, etc04:16) Dairy protein is a cheap consistent protein in a pinchUtilizing 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 cupsThanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show
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➢ 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.
Support the show
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➢ 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/Support the show
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➢ 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/Support the show
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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 beliefsThanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show
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➢ DM “BODY RECOMP” to out IG @COLOSSUSFIT to apply for 1 on 1 coaching.
➢GIVEAWAY to come on IG- https://www.instagram.com/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 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/Support the show
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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 awayInstead of coffee first thing, wait 60-90 minsWake up, lay on the couch, watch tv- gonna drain youWhere 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 greatProtein 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 booksPodcastsBooksMotivational videosThanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfitSupport the show
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➢ 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/Support the show
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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/Support the show
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➢ 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/Support the show
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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/Support the show
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➢ 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/Support the show
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Summary of episode:
Listed points:
(03:37)Study others that have done something great. Books, biographies etcConsume 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/Support the show
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➢ 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/Support the show
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➢ 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 fibreListed 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/Support the show
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➢ 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/Support the show
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