KEY WORD:

Summary of episode:

(0:00) - Intro

1- Focus on progress, not outcome

Instead of obsessing over:

• The scale

• Your abs

• How fast you’re progressing

Focus on:

• Did I hit my protein?

• Did I train with intensity?

• Did I sleep well?

2- Think Long Term

• Having short term goals (monthly, 90 days, etc) is great but long term is what will keep you going for years

3- Don’t entertain bigger excuses

Small excuses hold you back, but bigger excuses hold you back for life

Examples:

-”Once i reach x age it all goes downhill”

-”My metabolism is going to keep me overweight”

-”My genetics suck, that’s why I can’t see change”

4- Affirmations

• Today will be a good day, too easy, this will be light, I make good decisions

5- Stop identifying as “all or nothing”

Progress isn’t ruined by:

• One burger

• One missed lift

• One off day

It’s ruined by quitting.

6 - Ask yourself what would a healthy person do

"Do what's easy, life will be hard. Do what's hard, life will be easy."

7- Treat yourself like someone that deserves results

• Your kids are important, but you’re just as important

Listed points:

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 get stronger easily, the best mindful practices and best budget supplements.

Question 1- If your budget is very tight, which supplement do you choose besides protein powder?

Josh quote: “Impossible is nothing to someone who tries.”

Kyle quote: “Your willpower and discipline needs to be stronger than your temptations”

What has us excited or intrigued:

Client shoutout: Emily O

Question 2- Long time listener, first time writing in. Loved this episode, guys! Would love to hear more about mindfulness practices, how they can support healthy routines, and how that can boost energy and outcomes in the gym. Keep it up!!

Question 3- How to get stronger on basic exercises in the gym? Example, no matter what I do I cannot increase my lat pulldown.

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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In today's episode we give you seven ways to simplify nutrition and make it easier for you to stay on track. Especially if you’re busy, this will be very helpful for you.

1- Starts at grocery store. Shop the perimeter. Be consistent with it.

2- Meal prep. Or order meal preps.

3- Have easy to prepare meals saved in MFP & Eat similar foods have staple foods (takes a few mins per day)

4- Have healthy snacks available if on the go. Protein, veggies, fruits.

5- Have staples for being on the GO (burrito bowls, subs)

6- Eat foods that actually keep you full / focus on volume and fibre

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 how to create healthy hormones, stay on track over the weekend, and get rid of anxiety.

Question 1- How can I naturally balance my hormones to improve energy, mood, and metabolism?

Josh quote: “Do what you can, with what you have, where you are.” — Theodore Roosevelt

Kyle quote: “It’s not what happens to you, but how you respond to it that matters.”

What has us excited or intrigued:

Client shoutout: Savannah

Question 2- What are some ways to stay on track over the weekend? I find as soon as Friday hits I’m pretty underprepared and lose a lot of progress.

Question 3- I’m curious if you have any tips for helping with anxiety?.

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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Common to fall off the from your goals right now and want a fresh start. Here is exactly what I do with my new paying clients.

First two weeks is a high friction period where you build new habits

- Start with goal setting (Often a fat loss phase - PUSH FAT LOSS GUIDE)

- Tracking food (Eating to satiety and establishing a baseline)

- Getting on a program (The right program will have xyz)

- Maximize gym form

- Cardio plan/ step plan

After this adjustment and precision phase:

- Push now that baseline is set

- Find holes and fix them

- Push and improve gym intensity

- Continue to improve tracking accuracy

- Be patient with scale games

Mastery phase:

-Results consistent

- Don’t blow up your results

- Accountability is huge here

- Adjust based on photos and pictures

Work with me 1/1 have me do all this for you by checking out my 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 online coaching www.colossusfitness.com

➢ Follow us on Instagram for daily

Welcome to a special edition of Motivation Monday where we rapid fire answer your top Q&A questions.

1. Question for you both, what is your all time favorite quote?

2. 5000 transformations is very impressive, have you ever worked with a celebrity of any kind?

3. Favorite gym exercise?

4. Least favorite gym exercise?

5. Coffee order?

6. Where are your screwing up the most right now? Hard question to ask but like you guys said, no one is perfect so I am curious your answer and what you’re doing about it.

7. Why did you only do one physique show?

8. How many powerlifting meets have you done and have you ever won any?

9. Favorite 0 calorie drink Kyle?

   10. Your favourite part about coaching?

   11. Hardest part about running an online coaching business?

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/

➢ Enter the giveaway- https://www.instagram.com/p/DUo7lvlEXMt/?hl=en

1- Have a daily gratitude practice in place

2- Aim to improve and have something you’re working towards

-Stack your day with small wins

3- Be on your phone less

4- Focus more on what you do have vs. what you need

-Avoid the comparison trap

5- Stop rushing through life

6- Have things to look forward to

7- Limit things that drain you

8- Move your body

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/

➢ Fill out an application ⁠www.colossusfitness.com⁠If you feel like you’ve been struggling, spinning your wheels, etc then this test group is for you.➢ Farmers walk shorts:    • MUST TRY UNDERRATED EXERCISE! (FARMERS WAL...  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 on track over the weekend, stop rushing the process & improve grip strength naturally.Question 1- When you’re in a reverse diet, how do you get over or best deal with fluffy? Although my scale is only up a few pounds and staying perfectly consistent , it’s getting in my head a little bitJosh quote: "No act of kindness, no matter how small, is ever wasted."Kyle quote: “You will always normalize what you begin to do regularly”What has us excited or intrigued:Client shoutout: Our amazing NY challenge winners and everyone else that completed itQuestion 2- What are some. ways to help me mentally breakthrough the mindset of needing to get results quickly? I’ve been losing 1lb per week for a few weeks now, and just want it all off ASAP.Question 3- Quick question for you coach, what do you think about wrist straps? Had a great upper body lift today but my forearms were killing me and I feel like they held me back from doing more weight, especially on lat pulldown and shoulder shrugsThanks 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/⁠

➢Message me "Training hacks" to IG @ColossusFit

Listed points:

1. Warming up less (Warm up to degree necessary. It should reduce your risk of injury, improve performance but shouldn't be fatiguing you or taking away from your workout.

2. Train to RIR 1/2

3. Progress get’s interrupted

4. Invest in good gym gear - squat shoes, sleeves & a belt

5. Deload weeks - TRAINING HACKS

6. Train with objective not vibes - power of a good routine

7. Training sore is okay (Know you will adapt, bite down and. learn to be a beast. The sooner you do the faster your results will come)

8. Slow down the eccentric - utilize phases of pushing heavy weight with slight form breakdown, adapt back to slow controller reps

9. Walk more instead of doing cardio at the gym

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 how to become a trainer, road trip tips and if obsession is bad or good.

Question 1- Hi! I don’t know if you guys see this or read through all these, but I’m currently starting my NASM process and I was wondering if you had any tips or advice for what it’s like being a personal trainer and how to do it? I’ve worked with people in customer service for years and want to take my customer service into the health community and help share something I love with other people, but I’m nervous getting started. Thank you!

Josh quote: “When you’re born you look like your parents, when you die you look like your decisions. Every decision you make is a domino effect on your life."

Kyle quote: “The happiest people are not those with the most pleasure, but those making the most progress.”

Kyle- Progress in the right way be backwards- driving to Florida vs back

What has us excited or intrigued:

Client shoutout: Rumin

Question 1- Hi! I don’t know if you guys see this or read through all these, but I’m currently starting my NASM process and I was wondering if you had any tips or advice for what it’s like being a personal trainer and how to do it? I’ve worked with people in customer service for years and want to take my customer service into the health community and help share something I love with other people, but I’m nervous getting started. Thank you!

Question 2- What tips do you have for staying on track on a roadtrip?

Question 3- My family has noticed me becoming more fit and “obsessed” with the gym. They’re kind of worried about me and I’m curious your thoughts. I track my food daily, rarely eat out, go to the gym 6 times a week and never drink alcohol.

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/