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There is no better feeling than knowing your conquered the weekend and stayed on track as best as possible.

(include graphic of deficit during week, surplus weekend vs. consistent all round)

Listed points:

1- Prep the foundation, not every single meal

-Having protein cooked, veggies chopped, fruit washed, etc will help a ton

-Have protein snacks available, etc

2- Plan the weekend out

• What challenges do you forsee taking place?

• Any dinners out/what’s the menu like?

• Any day where saving calories for later would make sense?

3- Track everything even if it’s not perfect

-Once you check out Friday to Sunday, if you don’t log your food ther eis 100% chance you will over eat

4- End the cycle

As soon as Friday 5:00pm hits, avoid thinking “I’m off work and nothing else matters, screw it.”

-Tell yourself you’re someone that can succeed and does have what it take to succeed

5- Spend more time exercising and moving

-Go for hikes, spend more time in the gym Saturday, etc

6- End the weekend with some reflection

-What went well? where could you have improved? what mistakes did you make?

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 the best fast food for fat loss, why challenges fail and our biggest fitness mistakes.

Josh quote: “A pawn can become anything if it doesn’t stop moving forward.”

Kyle quote: “The magic you're looking for is in the work you're avoiding.”

What has us excited or intrigued:

If you eat 300 extra calories per day every day for a year, the simple math is:

Client shoutout: Karlie Bliss

Weekly questions:

Question 1- What are some of the best fast food options? I’m on the road a lot and find whenever I look, I don’t end up making the right choices. Any tips? 
‌

Question 2- I’ve been hearing you talk a lot about the upcoming challenge, and I was wondering what it’s all about? I’ve done 75 hard before a few times and failed it.

Question 3- What are some of your personal biggest fitness mistakes if any? I always find learning from people’s mistakes are helpful. 

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 the first episode of our new series Fired Up Fridays!

Short 3-5 minute motivational episodes designed to get you fired up. Today's episode I cover the subtraction and addition method and how it can radically change your journey.

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

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Success isn't about finding one life-changing hack—it's about consistently doing the simple things most people avoid. In this episode, we break down 10 practical rules that have helped us build better habits, improve our health, grow our business, and create a more fulfilling life. 

From embracing delayed gratification and scheduling your days, to treating your phone as a tool instead of a distraction, these are the principles we believe can genuinely change your life if you commit to them. If you're ready to stop making excuses and start making progress, this episode is for you. 💪

1. Eating boring foods

2. Drink more water

3. Phone on do not disturb during workout (Cut notifications by 90% in settings)

4. Your phone is a tool not entertainment

5. Invest in yourself then keep investing in yourself until you get where you want to be

6. Do something hard every single day

7. Schedule your day the night before

8. Go to the gym daily / sweat daily

9. Practice delayed gratification and get good at it

10. Stop taking advice from people who don’t deserve to be giving it

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 stay on track during a vacation, increasing workout intensity and high protein meal options.

0:00 Intro

0:35 Q1: How to enjoy a vacation without the regret

11:45 Quote (Kyle): You can't build an all-in life with a half-in mindset

16:00 Quote (Josh): Make what you do while you're alive matter

20:29 Habits, friction and the ice cream trap

24:52 Announcement: Fired Up Friday

27:15 Announcement: 30-Day Lock In Challenge

31:32 Client shout-out: Mike

32:47 Q2: Bringing back intensity when calories are low

39:36 Q3: High-protein, low-cal dinner ideas

44:54 Wrap-up

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 this episode, we’re breaking down some of the biggest viral fitness and health trends taking over TikTok and asking the big question: is it actually legit, or just hype?

We dive into the 3-2-8 Method and whether combining strength training, Pilates, and daily steps is actually an effective approach. We also talk Hot Girl Walks, the explosion of HYROX and Half HYROX, and why hybrid training has become so popular.

Then we tackle some of the more controversial trends, including GLP-1 medications like Ozempic and Wegovy, plus the rise of looksmaxxing and the obsession with optimizing your appearance.

Some of these trends have real value. Others might be getting WAY more attention than they deserve.

We’re breaking down what’s worth trying, what’s overhyped, and what you can probably ignore.

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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➢ Apply for coaching - www.colossusfitness.com➢ Fast food guide- https://www.colossusfitness.com/fast-food-survival-guide➢ Ask a question- https://www.colossusfitness.com/podcastWelcome 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 why you wouldn't lose weight on a calorie deficit, if training to failure is needed and best workout duration.Josh quote: "Discipline is choosing between what you want now and what you want most."**Kyle quote: “**There are graveyards full of people who wish they could trade spots with you”What has us excited or intrigued:Client shoutout: YongWeekly questions:Question 1- Why am I not losing weight in a calorie deficit?Question 2- Do you need to train to failure?Question 3- How long should a workout be?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/

If you want to cut through the noise and BS head to www.colossusfitness.com

These draw from ongoing social media debates (TikTok, Instagram, X), emerging trends like body recomposition, GLP-1 drugs (e.g., semaglutide), wearable tech, and "optimized" protocols. They avoid super outdated ones like "carbs at night make you fat" or the classic "anabolic window" (though timing still gets twisted).

Myth 1- You Can’t Build Muscle in a Calorie Deficit (Especially If You Have Body Fat to Lose) 

Body recomposition is very possible for beginners/intermediates with decent body fat, good protein intake, and progressive training. 

Myth 2- Cardio Kills Your Gains / You Must Choose Between Muscle and Fat Loss 

Excessive cardio + poor recovery is the real issue, not cardio itself.

Myth 3- High Protein Harms Your Kidneys (or You Can Only Absorb ~30g Per Meal) 

• For healthy people, higher protein supports muscle and satiety safely. 

• The 30g rule is overstated, your body handles more, especially spread out. Kidneys concern mainly applies to those with pre-existing issues.

Myth 4- Spot Reduction Works (or Targeted Ab Work Burns Belly Fat) Fat loss is systemic; you can strengthen muscles but not selectively melt fat from one area.

Myth 5- Sweating More & Soreness is the key to progress

Sweat is mainly thermoregulation; it doesn’t correlate strongly with calories burned or workout effectiveness. Intensity, progressive overload, and consistency matter more.

Myth 6- Creatine Causes Hair Loss / Bloating / Other Major Side Effects Still scares people away despite strong evidence for safety and benefits (strength, muscle, cognitive). Hair loss myth ties to DHT correlation (weak), and bloating is usually temporary/minimal with proper dosing. Huge in 2025-2026 supplement discussions.

Myth 7- You Need to Train 5-6+ Days a Week (or Go All-In on Intensity Every Session) for Real Results 

Many busy people get great results with 3-4 well-designed sessions + walking/recovery. Overtraining or burnout myths keep people inconsistent.

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ Message “Beach Body” to IG @ColossusFit to apply for a special promo

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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 truth about staying lean, our top 3 fitness tips and a personal update about what we're working on.

Josh quote:

“It’s the voice inside of you that says, do it later, sleep in, you’re tired, you deserve a break, you already work hard enough. That voice has killed more dreams than failure ever has.”

**Kyle quote: “**Evolve or die”

What has us excited or intrigued:

Client shoutout: Beach body transformations

Weekly questions:

Question 1 - How do I actually build a sustainable ‘beach body’ that lasts beyond summer — without crash dieting or extreme cardio? I want to be lean and ripped year round.

Question 2 - If you could only give someone three pieces of fitness advice, what would they be?

Take supplements, do a crash diet and take GLP’S

-Be consistent, stick to the basics and make the journey fit your lifestyle. 

Question 3 - What’s one thing you’re working on this summer?

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
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Grim but motivating stat: Without intervention, we lose ~3–8% muscle per decade after 30, and VO₂ max drops ~10% per decade. This accelerates frailty, falls, and loss of independence.

Most people never sprint again after 30

8 Tips To Supercharge Your Body For Longevity:

1- Maximize Your VO₂ Max (The #1 Predictor)

Why it matters: One of the strongest independent predictors of all-cause mortality — often stronger than smoking, diabetes, or high blood pressure.

How to train it: 80/20 rule — majority Zone 2 (conversational pace, you can speak in full sentences but it’s effortful) + 1 hard session/week (intervals: e.g., 4×4 min hard or Norwegian 4×4 protocol).

Practical: 3–5 sessions/week total. Brisk walking/rucking counts. Even older adults can improve 15–30% in months.

First step: Test it (lab, or good wearable estimate) and add one Zone 2 session this week.

2- Lift Weights — Hit the 90–120 Minute Sweet Spot

2026 BJSM study (147k+ people, 30-year follow-up): 90–119 min/week of strength training linked to 13% lower all-cause mortality, 19% lower CVD mortality, 27% lower neurological disease mortality. More than ~120 min didn’t add extra mortality benefit in the data. Additive to aerobic work.

Protocol: 3–4 sessions/week, focus on compound movements + progressive overload. Full body or upper/lower split. Include carries and grip work.

First step: Block 90–120 min total this week across 2–3 sessions.

3- Build Stability & Balance (The Hidden Foundation)

Attia’s #1 pillar. Prevents injuries and falls (huge longevity lever).

Practical: 10–15 min most days — single-leg work, bird dogs, dead bugs, balance board or single-leg Romanian deadlifts. Progress difficulty.

First step: Add a 10-min stability finisher after 2–3 workouts this week.

4- Diversify Your Movement (The 19% Mortality Hack)

2026 Harvard study (BMJ Medicine): Highest exercise variety group had 19% lower all-cause mortality vs lowest variety — independent of total volume. Walking, weights, jogging, tennis/squash, cycling, stairs, etc. all counted.

Practical: Don’t just lift + run. Add rucking, swimming, pickleball/tennis, hiking, dance, or even gardening as “exercise.”

First step: Add one completely different modality this week.

5- Train for the centurion decathalon

Attia concept: Identify 10–12 real-world activities you want to do at 80–100 (get off floor without hands, carry two bags of groceries up stairs, hike with pack, play with grandkids on the floor, etc.) and reverse-engineer training now.

Practical: Farmer carries, floor get-ups (Turkish get-up variations), stair climbs with load, grip work, single-leg strength.

First step: Write your personal “Centenarian Decathlon” list this week.

6- Eat Enough Protein to Preserve Muscle

Attia recommendation: 1.6–2.2 g/kg body weight per day (roughly 0.8–1 g per lb) — much higher than the old RDA. Critical because of anabolic resistance as we age. Pairs perfectly with resistance training.

Practical: ~30–50 g high-quality protein per meal (leucine threshold ~2.5–3 g). Spread across 3–4 meals. Meat, eggs, dairy, whey, or high-quality plant combinations.

First step: Audit one day of eating and add protein where you’re low.

7- Treat Sleep as Your Most Important Training Session

Sleep is when you actually adapt and recover. Poor sleep destroys muscle gains, VO₂ max improvements, and accelerates biological aging.

Practical: 7–9 hours consistent schedule. Dark, cool room. Wind-down routine. Track it.

First step: Pick a non-negotiable bedtime and protect the hour before it.

8- Track, Test & Iterate (Data Over Feelings)

Dexa

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

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