Fit, Healthy And Happy Podcast

You don't need a perfect week. Or a perfect starting point. You need to learn to steer your ship no matter the storm. In today's episode of fired up friday I teach you exactly how to make that happen.

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➢ Weekend episode- https://open.spotify.com/episode/0mjyRjqu1EJEbK4rDCc5kA?si=aiYqeeFNTAa3lgik__nB4A&utm_source=copy-link

Fat loss still comes down to energy balance. Your body isn't "resistant" to a deficit.

Here are 6 reasons you may not be losing fat, despite eating less.

(0:00 - Intro 

(1:21)  1- Your tracking isn't as accurate as you think

• Studies consistently show that people underreport what they eat, often by a lot.
• Eyeballing portions, forgetting the snacks, drinks and cooking oil.
• Food labels are allowed some margin of error, so weigh your food when you can.
• Bites, licks and tastes, plus creamer, sauces, dressings and holiday baking.
• A few hundred calories a day you never tracked can erase the whole deficit.

(3:59) 2- You're overestimating what you burn

• Wearables can be way off. One study found a smart ring was off by about 360–490 calories a day, and more so during hard workouts.
• After a tough workout, people often move less the rest of the day without noticing.
• Don't eat back the calories your watch says you burned.

(7:49) 3- The weekend (and holiday) blowout

• 5 good days and 2 off days can wipe out the whole week's deficit.
• "It's a holiday, not a holi-month." Enjoy the day itself, then get back to normal.
• Go into parties with a plan: protein and veggies first, then pick 1–2 treats you actually love.

(9:37) 4- Liquid calories, alcohol & fast food

• Juices, specialty coffees and cocktails can add up fast without filling you up.
• Alcohol also lowers your willpower around food.
• Easy wins: alternate with water, pick lower-calorie drinks, and set a limit before you go.
• Most people don’t track them also

(14:47) 5- You never updated your numbers

• As you lose weight, your body burns fewer calories, and your metabolism slows a little too.
• What was a deficit at 200 lbs might be maintenance at 180.

(16:30) 6- You're judging progress the wrong way

• Daily weight swings with water, salt, carbs, stress, sleep and your cycle.
• Use weekly averages, waist measurements, progress photos and strength.
• Water retention can hide fat loss for a week or two, so don't panic over one weigh-in.

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 recover faster, lessons from 12+ years of coaching and how to overcome setbacks.

0:00 - Motivation Monday intro

0:19 - Question 1- Faster recovery tips from working out? - Ashley

14:03  Josh quote: “No one becomes an astronaut by accident.” - power of goal setting and understanding what your mission is. Who’s on your team? “A goal is a dream with a deadline.”

18:10 Kyle quote: "locked in" isn't a day. it isn't a mood. it isn't a feeling

it's a life. a life of pursuit. -Greg LaV

What has us excited or intrigued:

23:20 Client shoutout: Vincent

26:55  Question 2- How do I mentally navigate a setback? - Heidi and steph

35:21 Question 3- How long have you been coaching and training individuals? What are some of the biggest lessons learned along the way? -Jaynce

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

Email me/ submit a mailbox Monday question [email protected]

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It's Fired Up Friday 🔥

When things are going well, it's tempting to coast. The scale is moving, the business is growing, life feels good, and that's exactly when most people ease off. In this episode, Kyle and Josh break down why the good times are the most dangerous time to slow down, and how to keep pushing when you don't feel like you have to.

We get into:

• Why success quietly breeds complacency
• The habits that slip first when life feels easy
• How to stay hungry without burning out
• Treating momentum as something you earn every day, not something you get to keep

Whether you're crushing your fitness goals, building something, or just on a good run, this one's your reminder to keep your foot on the gas.

If this one fired you up, share it with someone who needs to hear it, and leave us a rating so more people can find the show 🙌

- DM me “presentation” and i’ll send you a full guide on what I did for this presentation.

Summary of episode:

(0:00) - Intro

1- Reduce friction

• Goal is to make the "good" things easier to do, and "bad" things harder to do

Examples:​

• Keep healthy snacks visible​

• Pre-pack meals for the week​

• Lay out workout clothes the night before​

• Workout with someone​

• Limit unhealthy temptations​

• Batch your tasks​

• Set reminders

2- Utilize the freedom formula

• Prioritize protein & veggies​

• Portion awareness, not perfection​

• Plan indulgences, no guilt​

People don't realize they can still enjoy their favourite ​

Foods and get killer results

3- Turn it into a lifestyle w/ the right habits

• Schedule workouts like meetings​

• Don't miss twice​

• Light switch example that's kept me consistent 12+ years

4- Walk more than you think

• Steps = underrated health tool​

• Park further​

• Pace when possible (gym example)​

• Take walking meetings​

• Break walks into shorter ones

5- Strength train efficiently

• Understand it's actual importance​

• Focus on compound moves​

• Create a system that ACTUALLY works for you​

• Follow a routine

6- Get some REAL accountability

• Challenges with coworkers or friends​

• Hire a coach/trainer​

• Workout with a friend or coach​

• Get your spouse on board​

• Weekly check-ins keep you on track​

• A bet to give $ to someone if goal is failed(real stakes)

7- Find your deep why

• Write it down & remind yourself​

• Motivation that survives busy days​

• Insanely important for the tougher days

• Thanks for listening! We genuinely appreciate every single one of you listening.
  ➢Follow us on instagram @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 the best way to track body fat, how to stay on track during thanksgiving and where we could begin if we were starting over again.

Josh quote: "Not only does your body grow when you workout. Your belieff in your current endeavours, goals and yourself does as well."

**Kyle quote: “**Let them sleep on you this winter. You plan to wake up in Spring as the main event.”

What has us excited or intrigued:

Client shoutout: Stephanie

Question 1- What is the best way to track bodyfat and how important is it of a thing to know? - Thomas

Question 2- How to stay on track during thanksgiving?

Question 3- Where would guys begin if you had to start your fitness journey all over again? - Chadlee

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

Email me/ submit a mailbox Monday question ⁠[email protected]⁠

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

Happy Fired up Friday! Get out there and get after it!

Apply for 1 on 1 coaching WWW.COLOSSUSFITNESS.COM

1- Normal is living with disease or obesity in 2026

72% of American adults are overweight or have obesity. 40% have obesity. 1 in 10 have severe obesity. 1 in 8 have diabetes, and 1 in 4 of those don’t know it. 2 in 5 have prediabetes, and 8 in 10 of those don’t know.

-If you feel average, you are already in danger.

-You need to be the exception. You can’t just be pushed around by life and expect to figure it out later.

2- Obesity doesn’t kill you next year. It bills you for decades and causes you a ton of necessary pain and discomfort.

-Joke about if I die, I die

-Not that, it’s living with pain and discomfort. Think of how horrible feeling sick is.

-Versus normal weight, a first heart event is about two-thirds higher in men and almost double in women.

-Death from any cause is only about 18% higher. That’s why people feel fine.

The daily bill: high blood pressure, high blood sugar, fatty liver, sleep apnea, sore joints, heartburn, fatigue, and not being able to do the thing you like.

The late bill: heart disease, stroke, kidney disease, some cancers, dementia, harder surgeries.

Once again, “You don’t just die sooner. You spend more years sick.”

3- Waiting is the expensive mistake

-Muscle fibers start leaving in your 30s

-if you don’t lift. Lost fibers don’t grow back like they did at 25. After 40 or 50, the same workout and the same protein do less.

-Unused fitness drops about 10% a decade after 30. The least-fit group has about 4 times the death risk of the most fit.

-Bone is a deposit account you fund young. (if you want strong bones you need to start right away)

-Best time to better was yesterday, let this be your wake up call. The work you do today will equip you for a better tomorrow.

4- The minimum week that actually moves this

At the very least

-7-10k steps a day

-Lift weights 3-5x week at approparite rir’s

-Protein 1 gram per lean mass

-80/20 rule

-Take care of rest and recovery

-Sleep 7-9 hours

-This isn’t the ceiling, this should be your baseline.

5- What that floor is worth

-By doing those things consistently

You will have 50% less risk for diabetes

-50% less chance of dying

-Bulletproofing yourelf for longer longevity and ability

(Investing in yourself is so key - website)

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 coaching on our website www.colossusfitness.com

➢ Message “Josh birthday promo” to IG @Colossusfit for 25% off (3 spots available)

0:00 Intro- Josh's birthday promo - 3 spots, 25% off

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 power and danger of ambitious goals, overthinking progress and how to find real balance in fitness.

4:43 Question 1- “I want visible abs, bigger glutes, faster runs, better endurance, less knee pain, better posture AND good recovery… am I asking for too much or how would you structure this?” - Vanessa

14:16 Josh quote: "Paralyze resistance with persistence."

20:31  **Kyle quote: “**To be successful in anything, the truth is you don’t have to be special. You just have to be well most people aren’t, consistent, determined, and willing to work for it, no shortcuts” - Tom Brady

What has us excited or intrigued:

24:17  Client shoutout: 30 Day Lock-in Challenge winners & participants

27:46 Question 2- “I am doing a recomp on my own. It is hard and progress is sometimes hard to gauge scale vs definition. And I totally get in my head and over complicate it probably. Would you recommend instead doing a cut then to build OR adding in creatine? - Lori

35:22 Question 3-“What does moderation look like to you in terms of eating / physical fitness / socializing?” - Lia

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

Email me/ submit a mailbox Monday question [email protected]

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: [https://colossusfitness.com/](https://colossusfitness.com/ ‌")

TIME TO GET FIRED UP WITH FIRED UP FRIDAY!

In today's episode I share the importance of not looking away and why failure is part of growth.

Enjoyed the episode? Drop a comment and let me know your top takeaways.