Fit, Healthy And Happy Podcast

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Feeling tired all day? Struggling to get through the afternoon without another coffee or energy drink?

In today's episode of the Fit, Healthy & Happy Podcast, we're breaking down 7 simple ways to boost your energy naturally without relying on more caffeine.

Tip 1-  Eat, solid healthy food throughout the day

Tip 2-Get sunlight exposure each day

Tip 3- Maintain a solid morning routine

Tip 4- Go on a walk after meals

Tip 5- Have things to be excited about

Tip 6- Sleep habits and hygiene 10,3,2,1,0

Eliminate caffeine 10 hours before sleep

 Cut alcohol 3 hours before bed

 Stop working 2 hours before bed 

 Stop screen time 1 hour before bed 

 Hit ‘snooze’ 0 times in the morning. 

Tip 7- Cut out all the nonsense that drains your energy day to day

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 control cravings, if women and men need workout routines and avoiding injuring in the gym. 

0:00 Motivation Monday intro

0:38 Question 1- How do I control cravings? I want to lose weight but I feel like the food noise is so real. Any tips here?

20:58 Josh quote: "I believe the nicest and sweetest days are not those on which anything very splendid or wonderful or exciting happens but just those that bring simple little pleasures, following one another softly, like pearls slipping off a string."

25:16 Kyle quote: “Chance is scary but so is regret.”

31:19 Client shoutout: Jeff Kimmel

34:55  Question 2- How should a workout routine differ across men and women? Do you program differently for your clients?

46:11 Question 3- What is your biggest piece of advice for someone that is injury prone? Could be mentality, physical habits, or something else entirely.

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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There are only 3 months left in the year.

Are you going to coast into 2027, or are you going to use these next 90 days to make some serious progress?

In this episode, we talk about why now is the time to push harder, stop waiting for the “perfect time,” and finish the year strong.

We also cover:

• How to build momentum before the new year

• Why most people mentally check out too early

• Overcoming obstacles instead of making excuses

• The mindset you need to finish strong

• Our Fit, Healthy & Happy giveaway

If you enjoyed the episode, make sure to subscribe and share it with someone who needs to hear this.

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@ColossusFit

@FitHealthyHappyPodcast

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This episode is specifically dedicated to myths I’ve heard in the last few weeks that are consistently going around, and people still believe. Majority of them actually came from the sauna where there are usually very interesting conversations taking place.

1- Metabolism crashes after 30 or 40

*At this age, everything goes downhill
The drop is slow and mostly driven by lost muscle and lower activity, not an automatic age switch.

2- Soreness means progress
You can make great gains with little to no soreness, progressive overload and consistency matter far more than how wrecked you feel.

3- BCAAs are essential for gains
Most people already get enough from regular protein sources, so extra BCAA powders rarely add meaningful benefit.

-There is no drink that will truly help you, 99% of the time it’s a waste of money

4- You must get protein right away post-workout
The anabolic window is wide; hitting your total daily protein target matters more than exact timing.

5- Fasted workouts are the best
They don’t meaningfully boost fat loss beyond a calorie deficit and often hurt performance for strength or intense training.

6- Sweating more helps you burn more fat 

Sweat is just your body dumping heat so you don’t cook yourself. Fat loss comes from a calorie deficit, not from how wet your shirt gets.

7- “That jacked trainer only eats 4 eggs for breakfast and a pound of lean ground beef for lunch and dinner.”

Extra- Pickleball and classes have been helping me a ton

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 navigate peer pressure in social situations, what the best peptides are and tips to be on your phone less.

Question 1- How do you navigate peer pressure in social situations? I have a hard time ordering healthy and being healthy around my friends?

Kyle quote: Girl Math:

“If it makes you stronger & feel better, an investment, not an expense.”

Josh quote: “I stopped asking for a seat at the table when I realized i was built to own the room.”

What has us excited or intrigued:

Client shoutout: Elvia 

Question 2- What are your opinions on peptides, do you take them and in your coaching opinion, which ones are the best?

Question 3- Any tips to be on your phone less? it’s taking away from my workouts and I feel my screen time is getting really high.

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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Welcome to fired up friday where I spend a few minutes getting you fired up for the weekend.

In today's episode we are doing a huge giveaway for the first ever Fit, Healthy & Happy hoodie 👀

To enter follow @fithealthyhappypodcast on instagram

OR click https://www.instagram.com/fithealthyhappypodcast/?hl=en

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In 2021 we covered the habits of people super fit people who stay in shape year round. Five years later the industry got louder with GLP-1s, Zone 2, creatine for your brain, 14 wearables, longevity stacks and we wanted to update the episode to match the current landscape.

Listed points:

1. They don’t worry about their body weight. Muscle matters more than the scale.

2. They eat the thing, and still hit the basics
   Restaurant, birthday, Friday. They don’t “be good.”

3. They understand the nutritional pyramid of importance.

4. They avoid the noise and create systems to win week after week. - COACHING / accountability

5. They protect sleep and give themselves an edge

6. They have an activity baseline - steps, cardio

7. They never give up

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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➢ Apply for coaching- https://www.colossusfitness.com/

➢ 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 if you can lose fat without going to the gym, if you gain fat eating before bed and what truly motivates us.

0:00 Costco Kyle and what's on our Instagram

1:55 Question 1- I’ve been doing a great job hitting my steps and nutrition but slacking on the gym with my crazy work schedule. Is that okay? I really want to lose fat and maintain my muscle I’ve built over the years but I am curious if I can get by with being in the gym less. - Jon

7:46 Josh quote: "What would the disciplined version of you do today?.”

9:48 Kyle quote: “People will endure years of misery to avoid a couple minutes of pain” Bill Perkins

11:18 What has us excited or intrigued:

18:12 Client shoutout: Coach KG

23:33 Question 2- Is it bad to eat before bed? I work long days then right to the gym and about two hours before sleep is my most optimal time to eat, am I storing more fat and decimating my sleep? - Ashley

32:09 Question 3- What’s the one thing that motivates you day to day to continue showing up for yourself?  - Fred

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/

There will never be a perfect time.

There will always be something going on. Work gets busy. Life gets stressful. You travel. You have events. Your motivation comes and goes.

If you keep waiting for everything to line up perfectly before you start, you’ll be waiting forever.

You don’t need the perfect schedule, the perfect diet, or the perfect training plan.

You just need to start with what you have, where you are, and get a little better as you go.

Stop waiting for the perfect time. Start now. ⏳

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In this podcast episode, we go over 7 ways to get in shape for fall and make the most of the next few months.

Fall is one of the best times to reset your fitness routine, rebuild consistency, and start making progress before the holiday season. We break down simple, actionable strategies you can use to improve your workouts, nutrition, daily habits, sleep, and overall health.

Whether your goal is to lose fat, build muscle, get stronger, improve your nutrition, or simply get back into a consistent workout routine, these 7 fitness tips will help you stay on track this fall.

Instead of waiting until January to start working toward your goals, use the fall season to build momentum now and finish the year feeling your best.

0:00 Eight things to get super fit this fall

0:33 1. Define what success actually looks like

1:59 2. Lock in consistent walks

3:28 3. Reset your habits and morning routine

4:29 4. Winter arc - lean into strength

5:58 5. Plan for cardio you'll actually do

7:32 6. Equip your home for success

9:08 7. Eliminate the excuses

9:58 7.5 Fix your mindset

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/