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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 stop feeling so tired, what to eat before working out and who to believe in fitness.

Question 1- (01:09) How do you know what’s the right fitness & health advice with all the information going around?

Josh quote (10:38): "Success is not a straight line it's a squiggly path that will take you back and forth in different directions. What's important is that in general you are moving forward and getting to where you want to go." - Quentin D’souza
Kyle quote (12:47): “The person who loves walking, walks further than the person who loves the destination.”

What has us excited or intrigued:

Client shoutout (18:17): Kyle S- Over 50lbs lost

• Question 2- (22:10) What should I eat before and after a workout?

• Question 3- (29:26) Why do I feel so tired all the time? My sleep is okay but not consistent and I consider myself to be generally healthy.

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

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In this episode we talk to you about the 7 nutrition mistakes that you're probably making, and how to avoid making them.

Summary of episode:

Listed points:

1 (01:11) - Overestimating “Healthy” Foods

Foods like nuts, avocados, olive oil, and smoothies are healthy but very calorie dense. Portion control still matters.

2 (03:47) - Always needing something or needing something sweet

3 (06:45) - Needing to take advantage of everything

• Free meals, free drinks, finishing plate etc. You don’t always have to eat everything

4 (08:44) - All-or-Nothing Mentality

• One “bad” meal doesn’t ruin your progress, just like one salad doesn’t make you healthy. Consistency beats perfection.

5 (10:37) - Eating Too Fast/Mindlessly eating

• Your brain takes about 20 minutes to register fullness. Speed eating = overeating.

6 (12:31) - Not Prioritizing Fiber or protein

• Most people fall way short on protein. Protein keeps you full, helps build/repair muscle, and has a high thermic effect.

• Fiber keeps you full, helps digestion, and regulates blood sugar. Veggies, fruits, legumes, and whole grains should be part of every day.

7 (13:19) - Blindly Following Fad Diets

• Keto, carnivore, detox cleanses — trendy diets often work short term because of calorie restriction, not magic. Sustainability matters more.

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 ultra lean for summer, how long a diet should last & strength training benefits.

Question 1 (02:39) - I want to get ultra lean for this upcoming summer. I'm 176lbs, and want to lose about 30lbs, but do it sustainably. I workout 4x a week and eat healthy. What action steps do you recommend I take?

Josh quote (17:12) : “Big things start small.”
Kyle quote (18:51): “Talented people do more reps than untalented people. The reps make them talented."

What has us excited or intrigued:

Client shoutout (25:57) : Sarah

Question 2 (27:33) - I’ve got a family member that’s been consistent with the gym, but only cardio machines. How should I explain to them the benefits of strength training?

Question 3 (33:00) - How long should a cut be? And is it better to do it all in one long shot, or do mini cuts?

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 “SHRED CHALLENGE” To @ ColossusFit

Summary of episode:

Listed points:

1. (02:05) Environment = success (What books are you reading, what are your consuming, what are your default habits/ who do you spend time with? Don’t let life hijack your brain. Own your mind.
   You normalize what’s around you. Be a small fish in a big pond.

2. (08:07) Whatever you focus on grows - Measure that focus and see even more growth

3. (11:28) You are an athlete - Build your team

4. (13:33) Impossible is nothing to someone who tries.

5. (14:24) Do hard things "Do what's easy, life will be hard. Do what's hard, life will be easy."

6. (15:25) Affirmations - (Today will be a good day, too easy, this will be light, I make good decisions)

7. (19:05) Know what a fit, healthy & happy life is to you then ask yourself “why not me?”

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 challenge - DM “SUMMER SPECIAL” 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 stop boredom eating, get more protein in your diet and cure cravings.

Question 1- (01:20) how to get more protein?

Josh quote: (17:11) "First we form habits, then they form us. Conquer your bad habits or they will conquer you."
Jason quote (18:54): “Act like the person you want to become.”

Question 2- (29:32) how to cure cravings?

Client shoutout: (25:46) Jess Henry

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

➢Follow us on instagram @colossusfit
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➢ Apply for 1 on 1 coaching- www.colossusfitness.com

Summary of episode:

The goal of this episode is to go deeper than you eating poorly and not being consistent with the gym .

In this episode

Listed points:

1 (01:27) - You do the same thing over and over expecting different results

• Failing on your meal plan? count macros

• Skipping the gym? Hire a trainer/find a workout buddy

• SO many people 3,6,12 months down the road we talk to in the same place, or worse. Because nothing changes

Solution: Change up the routine and approach.

2 (02:51) - You always put yourself last

-”“But I don’t have time for myself, I have to take care of my kids, parents, etc.” Sounds familiar? It’s a common societal expectation and gender norm for mothers to place the needs of their children ahead of themselves. But does this mean you need to put yourself last or can’t engage in healthier behaviours?

If anything, when you prioritize your own health and wellness, you have more physical and emotional stamina to care for others.”

Solution: Prioritize yourself and remind yourself of the importance of it.

You can’t pour from an empty cup.

3 (05:36) - You don’t actually want it bad enough

• Hardest one for some people to hear

• You like the thought of saying you’re doing something, but don’t actually care

• Solution: Find your deep why

4 (09:05) - You don’t have much of a game plan & always wing it

• It’s hard to stay on track when you don’t actually know what you’re doing or have a road map

Solution: Get a proper plan

5 (11:13) - The people around you sabotage you

Solution: Level up your circle

”People often feel insecure about their appearance and their choices. They feel guilt and shame for their own perceived lack of effort with healthy nutrition and physical activity. When someone around them starts dieting and exercising, it can trigger these feelings. It’s human nature to want to make these unpleasant feelings go way. This means making the shame trigger stop by running interference.”

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/

➢ Message “Summer Challenge” to apply for guaranteed results and learn more.

➢ Follow me on Instagram- https://www.instagram.com/colossusfit/?hl=en

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
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➢ 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/