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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 boost your metabolism, top tips to be active during the day and avoid cravings. 

(0:00) - Intro
(0:43) - Kyle quote: “Exercise not only changes your body, it changes your mind, your attitude, and your mood."
(3:00) - Josh quote: “I promise you there is someone who’s had it worse and has done it better.” — Alex Hormozi
(6:15) - What has us excited or intrigued
(14:25) - Client shoutout: Rick T
(18:30) - Question 1- How can you boost your metabolism?
(22:00) - Question 2- What are your top tips for me to be more active during the day? I feel like I sit too much.
(27:15) - Question 3- How can I avoid cravings?

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

Free fast food food guide: Ultimate Fast Food and Restaurant Survival Guide

In today's episode we give you some of our favorite healthy meals and snacks to eat for a fitter, healthier and happier life. 

Listed points:

1. Greek yogurt: It's low in fat and carbs, and high in protein. You can enjoy it plain or add berries, nuts, or a drizzle of honey for extra flavor.
2. Protein bars: Look for bars that have a good balance of protein, fiber, and minimal added sugars. Check the nutrition labels to find options that suit your specific macro needs.
3. Jerky: Beef, turkey, or bison jerky is a great portable protein snack.
4. Protein powder
5. Meal prep of any kind
6. Cottage cheese: It's relatively low in calories, with a high protein content. You can have it plain or add fruits, nuts, or a drizzle of honey.
7. Protein shakes or smoothies: Blend your choice of protein powder with water or a milk alternative, ice, and fruits/veggies for a quick protein-packed snack on-the-go.
8. Protein alternatives (Quest products etc)
9. Grilled chicken options on the go
10. Salads -
11. Chicken breast
12. Any lean meat with vegetables
13. Nuts - Brazilian nuts, almonds etc
14. Burrito bowls with chicken (Avoid sauces) - greek bowl
15. Chicken shawarma
16. Egg whites
17. Sushi rolls with brown rice and lots of veggies: A light, nutritious, and flavorful choice.
18. Fresh fruit: Apple slices, banana, or berries are quick and nutritious.
19. Baby carrots or sliced bell peppers with hummus: Provides a satisfying crunch and plenty of nutrients.
20. Water and water alternatives

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 if lifting weights makes you too bulky, how to increase calories after a diet and thoughts on macro hacks.

(0:00)- Intro
(1:00) - Josh quote: "There's 3 types of people in life.  People who make it happen, people who watch it happen. And people who don't even know what's going on."
(4:20) - Kyle quote: "I don't care how 'fit' or 'out of shape' you are... no one is better than anyone at the gym."
(7:20) - What has us excited or intrigued
(14:00) - Client shoutout: Tayler
(16:40) - Question 1- Always been a cardio bunny. I want to lose fat and build muscle, but I’m scared of getting too bulky. Any tips to put my mind at ease and start lifting more? I feel like it’s in my head.
(20:30) - Question 2- How to eat freely without fearing fat gain after a long dieting phase?
(24:15) - Question 3- What are your thoughts on macro hacks? Are they too good to be true and are they worth your time? I find they are like new supplements.

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 key word “Glow up” to @colossusfit to start your glow up 

In today's episode we are going to give you our top tips to be in a fit, healthy and happy space mentally and physically. 

Listed points:

1- Prioritize your well being & yourself first

2- Exercise daily

3- Detoxify your social media

4- Go to bed early

5- Eat whole foods & drink more water

6- Express gratitude

7- Spend time in nature

8- Declutter your space

9- Read insightful books

10- Spend time alone thinking/breathing

Bonus- Have accountability

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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➢  Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en
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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 many sets and reps per exercise, lifting belt must knows and what online coaching consists of.

(0:00) - Special Offer
(1:30) - Kyle quote: “It doesn’t matter who says you can’t, as long as you’re not one of them.”
(3:50) - Josh quote: "If you neglect to program yourself, life will program you. You must consciously and determinedly make a concentrated effort. You must wholeheartedly commit yourself.” 
(9:00) - What has us excited or intrigued
(15:35) - Client shoutout: Jeff Kimmel w/ Coach A
(17:10) - Question 1- I am building out a routine and I am sure how many sets and reps I should do per exercise. I hear such mixed things and I don’t know when I should be doing 5 reps or when I should be doing 15? Please help!
(23:30) - Question 2- How does your online coaching work? What should I expect if I set up? Is it custom?
(29:35) - Question 3- When should I use a weightlifting belt? 2x bodyweight? & What does it do?

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/

Check out our website here- www.colossusfitness.com

Summary of episode:

With it being summer, hanging with different groups of people, trips etc we learn a lot about others habits and have come up with a lot of the top things fit people do consistently.

Most unhealthier people often do the exact opposite.

1- Say no quite often

2- Stick to routine as much as possible

3- Avoid having the screw it mentality

4- Think ahead for food

5- Go out of the way for a better option

6- Be aware you can still have a great time

7- Find ways to get more movement in. 15 min walk vs. 5 min Uber

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 “Dad Bod” to apply for coaching @‌ColossusFit
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➢ Follow us on threads- https://www.threads.net/@colossusfit -50$ gift card for someone that comments on our Monday episode thread.

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 tips to get rid of the dad bod, how much protein your body can absorb at a meal, and our current supplement stack.

Time Stamps:
(0:00) - Intro
(2:35) - Josh quote: “Think big. Dream big. But start small.”
(5:45) - Kyle quote: Too skinny. Too fat. Too muscular. Too big. Too small.
You're always going to be "Too something" to someone.
Just be yourself.
(6:45) - What has us excited or intrigued
"Life's six rules for success: 1. Trust yourself. 2. Break some rules. 3. Don't be afraid to fail. 4. Ignore the naysayers 5. Work hard. 6. Give something back" - Arnold
(13:20) - Client shoutout: George
(15:45) - Question 1- Any tips to get rid of the “dad bod” look? I don't even have a kid and have a look of the typical dad bod.  I find it could be because I tend to drink a lot, and i've tried to cut that out now but I noticed my muscle to fat distribution is bad and I'm sick of it. Please help.
(21:10) - Question 2- I’ve heard a lot about only being able to absorb a certain amount of protein in a meal, like 30g or so. Is that true or false?
(24:45) - Question 3- I’ve been listening for 2 months now, thanks for all that you do! I was wondering what your current supplement stack is? I haven’t heard you talk much about them.

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 us “real results” to our IG @‌ColossusFit

In today's episode we give you seven reasons you aren't losing weight or seeing the results you deserve in your fitness journey.

Listed points:

1- You’re making it harder than it needs to be and over complicating it

2- You aren't in a deficit. Weekend warriors

3- Missing puzzle pieces. (stool)

• Focusing on nutrition but not strength training. Sleeping well, but not dialing in training, etc.

4- You don’t actually want it (Fence sitter)

5- You don’t have a SMART goal

• Specific, Measurable, Achievable, Relevant, and Time-Bound.

6- Doing the bare minimum and not actually reflecting on what you need to do to succeed.

7- Lack of accountability. No-one to call you out on nonsense

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 us “Fat loss” to our Instagram @ColossusFit
➢ Follow us 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 the most ideal body fat range for men and women, how to bounce back from a bad day and how often to weigh-in.

(0:00) - Intro
(0:28) - Kyle quote: “Ships don't sink because of the water around them; ships sink because of the water that gets in them. Don't let what's happening around you get inside you and weigh you down”
(2:10)- Josh quote: “I was born this way.” “I never learned anything different.” “My parents set a terrible example.” “Everyone does it.”What are these? Excuses that people use to justify staying as they are instead of striving to become better. - Ryan Holiday
(6:20) - What has us excited or intrigued
(11:25) - Client shoutout: Patricia
(13:30) Question 1- This is a 3 part question. I saw your IG story the other day about you doing the dexa scan.
A) What’s the most ideal bodyfat range for men and women?
B) What other ways can I check bodyfat without getting a dexa scan?
C) I’m curious, what did the results say?
(27:10) Question 2- How do you bounce back from a bad day?
(30:45) Question 3- I’m new to fitness, how much should I weighin? I heard once a week from someone who’s doing weight watchers.

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

DM “Body Recomp” to @‌colossusfit on instagram if you’re looking to build your dream body by losing unwanted fat while putting on new strong muscle.

Summary of episode: In today’s episode we are going to cover the process you need to follow to build muscle and lose fat at the same time.

Tips:

Getting started

• Have a gameplan - what are you looking to accomplish? Process of what I look at with a new client.
• Look at yourself in the mirror
• Set goals
• set a temporary timeline
• Break it down (Three pillars) *A lot of the time optimizing for your own unique weaknesses will drive the most progress - then you can optimize further

Training

• Evaluate your current situation and see your weaknesses
• Where are the holes in your game? Workouts skipped, muscles ignored, workouts done without intensity, compounds ignored
• Strength training > cardio
• Makings of a good routine- Using RIR principle to maximize intensity
• Work in silence and do the work consistently
• Listen to your body but PUSH yourself

Nutrition

• Where are the holes in your game? - Weekends, eating out, habits, lack of discipline in certain situations, alcohol, lack of protein, lack of planning
• Less calories, or maintenance, up the protein, be consistent with protein and water, utilize fiber, you can be full during this process

Accountability & Consistency

• Have someone or a community on your side to see you through this
• Make real stakes (bet a friend, have a prize for the goal - new clothes, vacation etc
• Fuel your motivation throughout the process - listen to this podcast, motivational videos, pre workout, good sleeps, focus on rest and recovery etc
• Discipline is key more than anything, make positive habits and break bad ones to create discipline
• Let us do it for you! Coaching talk KEYWORD “BODY RECOMP”

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/