Episodes
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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.
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Welcome to Motivation Monday, where every Monday we answer all 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.
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Episodes manquant?
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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.
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➢ 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
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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/ -
➢ 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
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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
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➢ Message “Summer Challenge” to apply for guaranteed results and learn more.
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Welcome to Motivation Monday, where every Monday we answer all 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:
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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.
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➢ 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.
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➢Apply to get your Polished Physique: https://colossusfitness.com/
#fitness #summer #healthy
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Welcome to Motivation Monday, where every Monday we answer all 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.
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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/ -
Welcome to Motivation Monday, where every Monday we answer all 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
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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/ -
➢ 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
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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
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➢ 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
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➢ 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/ -
➢ 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
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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/ -
➢ 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?
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