Episodes

  • 633: Motivation Monday - Why You're Struggling To Get Lean, Drop Sets & Fall Season Tips

    633: Motivation Monday - Why You're Struggling To Get Lean, Drop Sets & Fall Season Tips

    · Fit, Healthy & Happy Podcast

    ➢ 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......

    (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.

    What has us excited or intrigued:

    (13:11) -Heading to Vegas for UFC sphere

    Client shoutout: Tayler

    Weekly questions:

    (00:33) 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.(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) 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

  • 632: 13 Life Changing Things I Learned In 13-Years Of Lifting

    632: 13 Life Changing Things I Learned In 13-Years Of Lifting

    · Fit, Healthy & Happy Podcast
    Message us “FREE guide” to get your free fat loss guide to IG @ ColossusFitLearn more about what coaching www.colossusfitness.com

    Summary of episode:

    In the past we’ve done episodes talking about what we wish we knew when we started lifting.

    This episode is different, as we go over 13 clear lessons we’ve learned over the years, and hope this can help.

    Listed points:

    (01:38) You will never be at an “End Point” You’ll likely never reach a point where you feel like you’re(02:55) Goals change as life changes - We will go through a ton of different phases of goals on our journey, and that’s okay.(04:17) The gym makes you a better person in life. the discipline, habits built, energy levels and so much more. Transfers over into every area is our life.(05:15) Nothing beats consistency - Nothing beats consistency. Yeah, we've heard that cliche a thousand times, but the more I keep on the more I realize this is the difference. “The gym part is usually the easiest part for people because it's the most enjoyable part of this journey, but changing your old habits is hard. It takes time and discipline.(06:04) Something is better than nothing.(07:20) You’re capable of a lot more than you think . In the gym, you're typically capable of a lot more than you think. Whether it's more weight for a PR or more reps and a set(08:41) Supplements are way less important than you think(10:21) If you find something especially hard, do more of it (I.E Cooking, hard exercises, fixing sleep schedule) Fix your weakness and become unstoppable!(11:15) We all need accountability & support. Every single person needs support, and there’s nothing wrong with that. I’ve learned this the hard way.(13:06) You may have done things wrong in the past and that’s okay. We will always learn and don’t beat yourself up over small mistakes.(14:21) You should be doing this to be healthy, not just look good (Call yourself out on bad habits, analyze your approach and focus on longevity).(16:06) Form will always been one of the most important things. Without the right form you're either getting injured or just not getting the most out of the movement(16:40) Keep learning and reading - Question everything, read studies, don’t just understand a topic, try and have a deeper understanding of it

    Thanks for listening! We genuinely appreciate every single one of you listening.
    ➢Follow us on instagram @colossusfit
    ➢Apply to get your Polished Physique: https://colossusfitness.com/

    Support the show

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  • 631: Motivation Monday - Lose Fat & Build Muscle, Top 3 Supplements For Muscle Gain & Why We started A Fitness & Health Podcast

    631: Motivation Monday - Lose Fat & Build Muscle, Top 3 Supplements For Muscle Gain & Why We started A Fitness & Health Podcast

    · Fit, Healthy & Happy Podcast

    ➢ 60- Day Challenge Starts Today LAST CHANCE To Enter - https://colossusfitness.lpages.co/fall-challenge/

    ➢ Follow/message us on IG @ ColossusFit for anything you ever need.

    ➢ Full creatine episode- https://open.spotify.com/episode/3BR0Ku7nIBN7I8h1vEcMwV?si=lG21HlboTverYxHNkZWO0Q

    Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to lose fat & build muscle, top 3 supplements for muscle gain & why we started a fitness & health podcast.

    (01:49) Question 1: I know you’ve spoken about fat loss extensively, but I am hesitant to lose fat because I want to build muscle and I was told you can’t do both at the same time - is this true?

    (14:55) Josh quote: "Sometimes when you're in a dark place you think you've been buried, but actually you've been planted."
    (13:16) Kyle quote: “Every storm that has come, it will pass.” “Every storm eventually passes, allowing the sun to shine through again”

    What has us excited or intrigued

    Bonus - "If you spend your time chasing butterflies, they'll fly away. But if you spend time making a beautiful garden, the butterflies will come.

    (24:34) Client shoutout:: Past incredible transformations

    (26:54) Question 2- What are your top 3 supplements for muscle gain?

    (32:21) Question 3- What made you want to start a fitness and health podcast?

    Thanks for listening! We genuinely appreciate every single one of you listening.

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

    Support the show

  • 630: These Habits Got Me A Six Pack In 90 Days

    630: These Habits Got Me A Six Pack In 90 Days

    · Fit, Healthy & Happy Podcast

    Summary of episode:

    Listed points:

    Backstory on why I wanted absWhat I did wrong

    Mindset shift:

    Analyze how much body fat you have (tools to do this and or visual cues)Get ready to change your identityZoom out and stick to it

    (Habits) What do to do day after day:

    Clean eating isn’t the answerLog foodHigh protein dietNo cheat days - 80/20 rulesBracingAb training regimen will help with development (Favorites)Consistent breakfastBetter staple foodsAccountability

    Thanks for 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

  • 629: Motivation Monday - How To Gain Muscle Without Fat, Do Your First Pull-up & Exciting Fitness Moments

    629: Motivation Monday - How To Gain Muscle Without Fat, Do Your First Pull-up & Exciting Fitness Moments

    · Fit, Healthy & Happy Podcast

    ➢ LAST CHANCE - DM “Challenge” to @ Colossusfit to enter (Challenge starts today)- Custom shirt for you if you sign up

    ➢ Learn more about the challenge- Fall Challenge

    ➢ Can’t do Pull-Ups? DO THIS INSTEAD

    Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to gain muscle without fat, do your first pull-up and exciting fitness moments.

    (01:39) Question 1- When I go into a surplus it only seems like my belly gets bigger. How can I fix this?

    (11:31) Josh quote: “The harder the battle the sweeter the victory.”
    (09:28) Kyle quote: “If you want to know the road ahead, ask those coming back”

    (18:47) Client shoutout: Gorge

    (22:52) Question 2- Wanting to be able to do at least 1 unassisted pull up by end of this year. Any recommendations on reaching this goal besides doing pull-ups daily?

    (27:32) Question 3- After so many years in the fitness industry, what are some of the things that still get you excited about it?

    Thanks for listening! We genuinely appreciate every single one of you listening.

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

    Support the show

  • 628: 7 Simple Steps To Get Back Into A Routine

    628: 7 Simple Steps To Get Back Into A Routine

    · Fit, Healthy & Happy Podcast

    DM “Challenge” to @ Colossusfit to enter our fall back into fitness challenge for over $1000 in prizes

    Summary of episode:

    (00:39) 1- Start with an incredibly small habit.

    “Make it so easy you can’t say no.”
    —Leo Babauta

    When most people struggle to build new habits, they say something like, “I just need more motivation Or, “I wish I had as much willpower as you do.”Rather than starting with 50 pushups per day, start with 5 pushups per day. Rather than trying to meditate for 10 minutes per day, start by meditating for one minute per day. Make it easy enough that you can get it done without motivation.

    (03:23) 2- Increase your habit in very small ways.

    One percent improvements add up surprisingly fast. So do one percent declines.
    - “Success is a few simple disciplines, practiced every day; while failure is simply a few errors in judgment, repeated every day.”
    —Jim Rohn

    (05:26) 3- As you build up, break habits into chunks.

    Building up to 20 minutes of meditation? Split it into two segments of 10 minutes at first.Trying to do 50 pushups per day? Five sets of 10 might be much easier as you make your way there.

    (07:14) 4- Stay Accountable:

    Share your goals with a friend or family member who can offer support and encouragement. Sometimes, just knowing someone else is aware of your goals can keep you motivated.JOIN OUR FALL CHALLENGE!

    (10:14) 5- Use Triggers:

    Pair your new habit with an existing routine or event. For example, if you want to drink more water, have a glass every time you finish a meal.Looking to log your food? Do it right before cooking, ordering, etc

    (12:58) 6- When you slip, get back on track quickly.
    ”The best way to improve your self-control is to see how and why you lose control.”
    —Kelly McGonigal

    “You shouldn’t expect to fail, but you should plan for failure. Take some time to consider what will prevent your habit from happening. What are some things that are likely to get in your way? What are some daily emergencies that are likely to pull you off course? How can you plan to work around these issues? Or, at least, how you can bounce back quickly from them and get back on track?”

    “Never miss twice”

    Adjust as Needed: If something isn’t working, be flexible and make adjustments. It’s okay to tweak your routine to better fit your needs and lifestyle.

    (14:10) 7- Be patient. Stick to a pace you can sustain.

    New habits should feel easy, especially in the beginning. If you stay consistent and continue increasing your habit it will get hard enough, fast enough. It always does.

    Create a Schedule: Plan your routine and set aside specific times for your new habits. Consistency is key, so try to stick to the same times each day.

    Listed points:

    Thanks for listening! We genuinely appreciate every single one of you listening.
    ➢Follow us on instagram @colossusfit
    ➢Apply to get your Polished Physique: https://colossusfitness.com/

    Support the show

  • 627: Motivation Monday - Best Morning Routine, Tips To Be A Fit Parent, Are Cold Showers/Plunges Worth it?

    627: Motivation Monday - Best Morning Routine, Tips To Be A Fit Parent, Are Cold Showers/Plunges Worth it?

    · Fit, Healthy & Happy Podcast

    ➢ DM “Challenge” to @ Colossusfit to enter our fall back into fitness challenge for over $1000 in prizes
    ➢ Check out the challenge and apply- https://colossusfitness.lpages.co/fall-challenge/

    Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the best morning routine, tips to be a fit parent and if cold showers/plunges are worth it.

    Time Stamps:

    (1:27) Question 1- What is your morning routine and what tips do you have to make a success one?

    (12:44) Josh quote: "A good leader takes a little more than his share of the blame, a little less than his share of the credit." - Arnold H. Glasow

    (15:29) Kyle quote: “A body at motion stays in motion; a body at rest stays at rest.”

    (18:57) What has us excited or intrigued

    (23:34) Client shoutout: Suzie

    (25:52) Question 2- Are cold plunges/ cold showers worth it? What are your thoughts?

    (31:26) Question 3- What are your tips to be a fit parent?

    Thanks for listening! We genuinely appreciate every single one of you listening.

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

    Support the show

  • 626: Burn Body Fat Fast (Step By Step Guide)

    626: Burn Body Fat Fast (Step By Step Guide)

    · Fit, Healthy & Happy Podcast

    DM “Fat Loss” to @ Colossusfit on instagram

    Get your FREE fat loss guide here - Free Fat Loss Guide

    ➢Follow us on instagram @colossusfit

    Summary of episode: In today’s episode we are going to show you how to burn body fat fast with a simple step by step guide.

    Listed points:

    First note:

    *Prioritize the pyramid and ignore everything that isn’t a part of it

    (2:38) Nutrition

    -Logging food

    -Stopping cheat day mentality

    -Eat more whole foods

    -1g protein per body weight

    -Drink more water

    -Work on portion sizes and intuitive eating

    (7:22) Training

    -Train insane or remain the same

    -Structured routine

    -Focus on building strength

    -10k steps

    -Consistent cardio

    *DM “Fat loss” for a routine that will get you 5x better results in the gym

    (9:24) Stress/Lifestyle Management

    -Sleep

    -Stress

    -Planning

    -Accountability

    *Not supplements

    *Not quick hacks or magical exercises

    *Pyramid

    Steps:

    Set goals and time framesMake a new version of yourselfNow be consistent with itMonitor your progressFind ways to get better at the basics

    *REMEMBER, NOTHING CHANGES IF NOTHING CHANGES

    Thanks for listening! We genuinely appreciate every single one of you listening.
    ➢Follow us on instagram @colossusfit
    ➢Apply to get your Polished Physique: https://colossusfitness.com/

    Support the show

  • 625: Motivation Monday - Habits That Keep You Fat, Change Body Composition & Our Thoughts On Test Boosters

    625: Motivation Monday - Habits That Keep You Fat, Change Body Composition & Our Thoughts On Test Boosters

    · Fit, Healthy & Happy Podcast

    ➢ Message “Fat loss” to IG @‌ColossusFit to apply for 1 on 1 custom coaching.
    ➢ https://colossusfitness.lpages.co/fall-challenge/

    ➢ Get your free fat loss guide here (before we charge for it) - Free Fat Loss Guide

    Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about habits that keep you fat, how to change body composition and thoughts on test boosters.

    (0:00) - Intro

    (0:23) - Question 1- Out of curiosity, what habits should I break to stay lean?

    (15:25) Josh quote: "Your future is created by what you do today, not tomorrow." – Robert Kiyosaki

    (13:27) Kyle quote: “It doesn't matter where you start in life, it's where you finish that counts – it's not your first word but your last that defines you.”

    (13:45) “It doesn't matter where you start. Only that you begin.”

    What has us excited or intrigued:

    (21:31) Client shoutout: Chris

    (23:27) Question 2- What are your thoughts on test boosters?

    (26:43) Question 3- How can I change my body composition?

    Thanks for listening! We genuinely appreciate every single one of you listening.

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

    Support the show

  • 624: How to Lose Your Love Handles (Lower Back Fat Solution)

    624: How to Lose Your Love Handles (Lower Back Fat Solution)

    · Fit, Healthy & Happy Podcast

    Message “Love handles” to Instagram @ ColossusFit for a special promo to help you get rid of them.

    Summary of episode:

    In this episode we walk you through how to lose your love handles for once and for all.

    Love handles: first to come on and last to go away.

    -Most people have a misconception that you can spot reduce bodyfat. Water in bucket analogy.

    Listed points:

    1- Consistency & patience

    Stick with It: Changes won’t happen overnight. Consistency is key to seeing long-term results.Monitor Progress: Track your progress through measurements, photos, or how your clothes fit rather than relying solely on the scale.

    2- Have a calorie goal and figure out what’s best for you

    Caloric Deficit: To lose fat, including love handles, you need to consume fewer calories than you burn. Track your intake to ensure you're in a calorie deficit.Balanced Diet: Focus on whole foods such as lean proteins, fruits, vegetables, whole grains, and healthy fats. Avoid processed foods, sugary drinks, and excessive saturated fats.Hydration: Drink plenty of water. Staying hydrated can help with weight loss and reduce bloating.

    3- Strength training and cardio

    Strength train 4+ times a weekAim for at least 150 minutes of moderate-intensity cardio per week.

    4- Lifestyle changes

    Sleep: Aim for 7-9 hours of quality sleep per night. Poor sleep can affect hormone levels and increase fat retention.Stress Management: High stress can lead to weight gain and fat accumulation around the midsection. Practice stress-reducing techniques like meditation, yoga, or deep breathing.

    5- Have the right person to make changes as necessary.
    -Dm “love handles” for 1 on 1 support- guaranteed results

    Thanks for listening! We genuinely appreciate every single one of you listening.
    ➢Follow us on instagram @colossusfit
    ➢Apply to get your Polished Physique: https://colossusfitness.com/

    Support the show

  • 623: Motivation Monday - Best Foods For Fat Loss, Fastest Way To Grow Muscle & Squats For Bad Knees

    623: Motivation Monday - Best Foods For Fat Loss, Fastest Way To Grow Muscle & Squats For Bad Knees

    · Fit, Healthy & Happy Podcast

    ➢ DM “FAT LOSS” to instagram @colossusfit

    Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the best foods for fat loss, fastest way to grow muscle & squat variations with knee pain.

    Josh quote: "Suffering has no expiration date." - Nothing easy is worth doing.

    Kyle quote: “Don’t suffer from imagined trouble. Seneca said, “he who suffers before it is necessary, suffers more than is necessary. We suffer more in our imaginations than in reality.”

    What has us excited or intrigued

    Client shoutout: Hayley T

    Question 1- What are your go to foods for dieting?

    Question 2- What’s the best/fastest way to gain muscle/strength? You guys are awesome!

    Question 3- Any good alternatives to barbell squats. My knees aren't that great?

    Thanks for listening! We genuinely appreciate every single one of you listening.

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

    Support the show

  • 622: 7 Secrets To Increase Your Productivity

    622: 7 Secrets To Increase Your Productivity

    · Fit, Healthy & Happy Podcast

    Follow us on instagram for more great content @ Colossusfit

    Summary of episode: In today's episode we are going to show you seven secrets to increase your productivity.

    Listed points:

    PomodoroWalk More - Spend time thinking, moving, learning“Do the thing” - what have you been avoiding, get it done. Eat the frog each morning. - Swap working hard for meaningful, smart deep workLeave the house - be around energyGoal set - do reviews to see how you’re doing, adjust and improveMove more - workout, do activities, walkDouble down on the present moment - do one thing at a time, with full enjoyment and presence.

    Thanks for listening! We genuinely appreciate every single one of you listening.
    ➢Follow us on instagram @colossusfit
    ➢Apply to get your Polished Physique: https://colossusfitness.com/

    Support the show

  • 621: Motivation Monday - When To Take A Break From The Gym, How to Set Goals & Past Workout Mistakes

    621: Motivation Monday - When To Take A Break From The Gym, How to Set Goals & Past Workout Mistakes

    · Fit, Healthy & Happy Podcast

    ➢ DM “LEAN AND JACKED” To @ Colossusfit to lose 20lbs of fat and build 10lbs of new muscle in 90-days (4 spots)
    ➢ Follow us on Instagram- https://www.instagram.com/colossusfit

    Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about when to take a break from the gym, how to set goals & past workout mistakes.

    Josh quote: "The bad workouts are the most important ones. It's easy to train when you feel good, but it's crucial to show up when you don't feel like it—even if you do less than you hope. Going to the gym for 15 minutes might not improve your performance, but it reaffirms your identity. It's not always about what happens during the workout. It's about becoming the type of person who doesn't miss workouts."
    Kyle quote: “I don’t care how bad you think your shoes are, there is someone that would kill to walk a mile in yours”

    What has us excited or intrigued:
    Client shoutout: Ellie
    1- Should I program scheduled deloads or just go by necessity?
    2-What advice can you give me on goal setting? (Lean and jacked)
    3- If you were to be restarting your fitness journey, what would you do differently or change?

    Thanks for listening! We genuinely appreciate every single one of you listening.

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

    Support the show

  • 620: How To Get Out Of A Rut And Back Into A Successful Routine

    620: How To Get Out Of A Rut And Back Into A Successful Routine

    · Fit, Healthy & Happy Podcast

    DM “GET UNSTUCK” To @ Colossusfit to break out of your rut.

    Summary of episode: In today's episode we give you the secrets to get out of a rut and back into a successful routine.

    Listed points:


    1. Acknowledge the Rut

    Reflect: Take some time to understand why you’re in a rut. Is it due to burnout, lack of motivation, or external factors?Accept: Recognize that it’s okay to be in a rut and that it's a temporary phase.


    2. Set Clear, Achievable Goals

    Short-Term Goals: Start with small, manageable goals to build momentum.Long-Term Goals: Outline your bigger aspirations and break them down into smaller steps.


    3. Create a Routine

    Daily Schedule: Design a daily routine that includes time for work, rest, and self-care.Consistency: Aim for consistency in your routine to build new habits and regain stability.


    4. Prioritize Self-Care

    Physical Health: Ensure you’re getting enough sleep, eating well, and exercising.Mental Health: Practice mindfulness, meditation, or journaling to manage stress and improve focus.


    5. Identify and Address Obstacles

    Barriers: Identify what’s been preventing you from succeeding and address those issues.Adjust: Make adjustments to your routine or environment as needed to remove these barriers.


    6. Seek Inspiration and Motivation

    Read and Learn: Engage with books, podcasts, or articles that inspire you and provide new perspectives.Network: Surround yourself with motivated and supportive people who can offer encouragement and advice.


    7. Track Your Progress

    Journaling: Keep a journal to track your goals, progress, and any setbacks.Review: Regularly review your progress to stay motivated and make adjustments to your plan.


    8. Celebrate Small Wins

    Acknowledge Achievements: Celebrate your successes, no matter how small they seem.Reward Yourself: Give yourself rewards for achieving milestones to stay motivated.


    9. Stay Flexible

    Adapt: Be open to changing your routine if something isn’t working. Flexibility can help you stay on track without feeling stuck.Learn: Treat setbacks as learning opportunities rather than failures.


    10. Seek Professional Help if Needed

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

    Thanks for listening! We genuinely appreciate every single one of you listening.
    ➢Follow us on instagram @colossusfit
    ➢Apply to get your Polished Physique: https://colossusfitness.com/

    Support the show

  • 619: Motivation Monday - Do This After Overeating & How To Lose Body Fat Properly

    619: Motivation Monday - Do This After Overeating & How To Lose Body Fat Properly

    · Fit, Healthy & Happy Podcast

    ➢ Dm us “FAT LOSS” to apply for coaching @ColossusFit (Guaranteed results)
    ➢ Follow on Instagram- https://www.instagram.com/colossusfit

    Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about what to do after overeating, how to lose body-fat and so much more.

    Josh quote: "Rest at the end. Not in the middle."
    Kyle quote: “When we strive to become better than we are, everything around us becomes better too.” —Paulo Coelho
    Client shoutout: Dale
    Question 1- I just ate a whole pizza after being so good and on track with my diet. What now?
    Question 2- I’ve started cutting out all sugars in the last few weeks. No pop, juice or any treats. I’ve noticed after losing 6lbs so far, my progress has stalled out and I’m not sure what to do to keep going. Any thoughts or questions to keep going towards my goal of 25lbs lost?

    Thanks for listening! We genuinely appreciate every single one of you listening.

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

    Support the show

  • 618: 10 Quick Life Hacks For A Fitter, Healthier & Happier Life

    618: 10 Quick Life Hacks For A Fitter, Healthier & Happier Life

    · Fit, Healthy & Happy Podcast

    Full episode on confidence- 522: 8 Easy Steps to Improve Confidence (Gym & Life)

    Summary of episode: In today's episode we give you ten incredible life hacks to live a fitter, healthier and happier life.

    Listed points:

    See yourself as a confident person: Not a binary concept, it’s a skill that can always be improved. Take a photo you hate on your phone, unconfident unsure version of yourself. Then the best photo, see it as two people when making decisions.Give more compliments or show appreciation for those around youLululemon pockets for menSpend more time with people over the age of 70 and under the age of 6.Keeping a to-do listTurn Your Car into a University on Wheels
    Download podcasts and audiobooks and use your daily commute to learn and grow instead of listening to that same song for the 1,000th time.One in one out list for clothingLearn to say no. People will take advantage of you and walk all over you if you let them.
    As a rule of thumb if something isn’t a “Heck yes”, doesn’t make you a better person, or serve your highest purpose, just say no.
    You don’t owe anyone anything so stop letting other people’s desires control your life.Audible sharing - spotify premium new audiobooksDon’t waste your precious energy on gossip or issues of the past, negative thought, or things you cannot control. Instead, invest your energy in the positive present moment.

    Thanks for listening! We genuinely appreciate every single one of you listening.
    ➢Follow us on instagram @colossusfit
    ➢Apply to get your Polished Physique: https://colossusfitness.com/

    Support the show

  • 617: Motivation Monday - Get In Shape For A Wedding FAST, What's CICO & Best Workout Programs

    617: Motivation Monday - Get In Shape For A Wedding FAST, What's CICO & Best Workout Programs

    · Fit, Healthy & Happy Podcast

    ➢DM “Challenge” to apply @colossusfitness (5 spots)
    ➢ Worst gym mistakes- https://open.spotify.com/episode/3KmfLwVMDro6UcDMH1gldc?si=FSg1uZ6aTTCTCUu9SAxlGw

    Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to get in shape for a wedding fast, what CICO is and best workout programs.

    Question 1- How to get in shape for a wedding fast?
    Josh quote: "The first minute of action is worth more than a year of perfect planning."
    (11:10) - Kyle quote: “It doesn’t matter where you are in life. The great thing about life is it’s always your next move. Your next move that counts”
    (21:10) - Client shoutout: Kyle
    Question 2- I’m not seeing the results I should from my program, why is that? I know you say you love programming and I am curious what’s holding me back. I do 5 days a week p/p/l.
    Question 3- (31:20) - What’s CICO?

    Thanks for listening! We genuinely appreciate every single one of you listening.

    ➢Follow us on instagram @colossusfit
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  • 616: Creatine Supplement: Should You Take It? Benefits, risks, Dosage, Facts & Myths

    616: Creatine Supplement: Should You Take It? Benefits, risks, Dosage, Facts & Myths

    · Fit, Healthy & Happy Podcast

    Newsletter: https://colossusfitness.lpages.co/motivation-monday-newsletter/

    Summary of episode: Today's episode is the definitive guide to the supplement creatine. We cover the benefits, risks, dosage, facts and myths in this detailed 20 minute episode.

    Listed points:

    What is Creatine? Creatine is a natural substance found in our muscles and in some foods like meat and fish. It's also a popular supplement among athletes and bodybuilders.

    How Does It Work? When we exercise, our muscles need energy. Creatine helps produce more of a molecule called ATP, which is the main energy source for high-intensity activities like weightlifting and sprinting. By increasing your ATP levels, creatine helps you perform better and for longer periods.

    Benefits of Creatine:

    Improved Performance: It enhances your ability to do high-intensity exercise, making it easier to lift heavier weights or sprint faster.Increased Muscle Mass: Creatine helps you gain muscle mass over time by allowing you to train harder and recover faster.Enhanced Recovery: It reduces muscle damage and inflammation, helping you recover quicker between workouts.Supports Brain Health: There’s some evidence that creatine can also support cognitive function and brain health.

    How to Use Creatine:

    Dosage: 3-5g per day, no need to worry about loading although containers recommend it for some reasonTiming: You can take creatine at any time of day, but some people prefer to take it before or after their workouts.

    Safety and Side Effects: Creatine is one of the most researched supplements and is considered safe for most people when used correctly. Some might experience minor side effects like stomach cramps or water retention. Always stay hydrated and follow the recommended dosage.

    Frequently asked questions:

    Do I need to load creatine?What is the best form of creatine?Natural sources of creatine? Beef 4.5 per KG / Chicken 3.4 g /kgWhat happens when you stop taking creatine? Best time to take creatine?

    Thanks for listening! We genuinely appreciate every single one of you listening.
    ➢Follow us on instagram @colossusfit
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  • 615: Motivation Monday - How To Eat At Restaurants Guilt Free, What Healthy Actually Means & Fun Facts

    615: Motivation Monday - How To Eat At Restaurants Guilt Free, What Healthy Actually Means & Fun Facts

    · Fit, Healthy & Happy Podcast

    ➢ Get your FREE fast food survival guide- https://colossusfitness.lpages.co/ultimate-fast-food-and-restaurant-survival-guide/
    ➢DM us “Mom strength” to lose the mommy pouch, build confidence, strength & so much more to IG @ColossusFit

    Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to eat at restaurants guilt free, what healthy actually means and some fun facts you probably didn't know.

    (0:00) - Special offer & intro
    (1:10) - Question 1- What are some things you can do to be better at a restaurant without giving up your favourite foods?
    (13:25) - Josh quote: "Anything worth doing is worth over doing. Moderation is for cowards.”
    (11:08) - Kyle quote: “Here is how to get older without getting better. Keep relearning the same lesson. If you keep making the same mistake, over and over, the mistake isn’t the problem. You are.”
    (16:50) - What has us excited or intrigued
    (19:00) - Client shoutout: Michelle
    (22:20) - Question 2- What would you consider a whole food? Or even a healthy food? I get so confused these days by what’s considered “good” out there, or worth considering.
    (27:55) - Question 3- What are a few fun facts about you that people may not know?

    Thanks for listening! We genuinely appreciate every single one of you listening.

    ➢Follow us on instagram @colossusfit
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  • 614: How To Improve Sleep Quality & Duration (Works Fast)

    614: How To Improve Sleep Quality & Duration (Works Fast)

    · Fit, Healthy & Happy Podcast

    Enter our FREE airpods giveaway on our instagram @ Colossusfit

    Summary of episode: In today's episode we give you every tip and hack to ensure you improve your overall sleep quality and duration.

    Listed points and subtopics:

    Have a set bedtime/ wakeup A good sleep starts during the dayMorning Light Exposure: Get exposure to natural light soon after waking up to help regulate your body's natural sleep-wake cycle.Regular Exercise: Engage in regular physical activity, but avoid vigorous exercise close to bedtime.Healthy Diet: Eat a balanced diet with regular meal times and avoid heavy meals, caffeine, and alcohol close to bedtime.Stress Management: Manage stress through techniques like mindfulness, yoga, or journaling to prevent it from impacting your sleep.Limit or stop naps * w/ small exceptions

    3. Have some degree of a wind down routine

    Avoid stimulating activitiesLimit blue light

    4. 3/2/1

    5. Caffeine / alcohol cut off times

    6. Supplement w magnesium - Magnesium Bis-Glycinate few hours before bed

    7. Sleep environment

    Ensure your bedroom is conducive to sleep: cool, quiet, and dark.Use blackout curtains or a sleep mask if necessary.Set a comfortable room temperature 65-68 is best

    8. Don’t force sleep

    If you don’t fall asleep in a reasonable time it’s better to get up and let yourself feel sleepyI like to read (Ex. of getting to bed at the right time)

    9. Be consistent and keep working at it

    Thanks for listening! We genuinely appreciate every single one of you listening.
    ➢Follow us on instagram @colossusfit
    ➢Apply to get your Polished Physique: https://colossusfitness.com/

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