Episodi
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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 trainingDo the movements you need to do, not just what you like to do or what’s easierMore good volume is better.Minimize junk volumeSimplify and have order to your workoutsTrack the weights you’re usingHve a gy,m buddyUtilize deload weeksThanks for listening! We genuinely appreciate every single one of you listening.
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➢ NEW YEAR CHALLENGE! DM “New Year challenge” to @ ColossusFit
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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 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.
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Episodi mancanti?
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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/Support the show
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➢ DM “New Year Challenge” to @ ColossusFit for 1 on 1
➢ 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 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/Support the show
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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 function6 (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/Support the show
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➢ 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 @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 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/Support the show
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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 attentionYes 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 betterIdentify how foods interact with you2- (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 mealsGet “healthier snacks” OR break the habit altogetherKeep these snacks out of the house3- (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/Support the show
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➢ 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=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7Welcome to Motivation Monday, where every Monday we answer all 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/Support the show
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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/Support the show
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➢ 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/Support the show
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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.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show
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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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➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show
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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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