➢ 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:

-

Client shoutout: (21:40) Savannah

Weekly questions:

1. (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?

2. (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

3. (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.

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

➢ 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.

➢Follow us on instagram @colossusfit

➢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:

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 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

➢ Apply for coaching to get in the best shape of your life- https://contact146591.typeform.com/to/awNh2pi3

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

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
➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ 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
➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ 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/