Apply for coaching on our website- www.colossusfitness.com

In today's episode we go over some easy to fix nutrition mistakes.  

1- Restrictive diets: Low carb, no carb, fasting, etc just something you simply can’t follow.

2- Skipping meals- Can often lead to people making poor decisions and over eating later on.

*Can be useful for special events though with the right discipline

3- Not reading food labels. Food labels share calories, ingredients, macros and so much more helping us make better decisions.

4- Eating too many processed foods

5- Not getting enough fruits and vegetables.

• How many servings do you have per day? Ask yourself
• Potatoes are the number 1 source of vegetables in the American diet.

6- Overeating: Many people overeat because they eat too quickly or don't pay attention to their body's signals of fullness.

7- Focusing on the micro over the macro

For example:

• Meal timing over protein intake
• Supplements over proper water

Listed points:

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/

➢ LAST CHANCE- Dm us "Summer Challenge" @ColossusFit (3 SPOTS OPENED)
➢ Watch this on youtube- https://youtu.be/xCa3lvG2q8M
➢Fit Father Tips- https://www.youtube.com/watch?v=syWlGDhAobc&t=175s
➢ Abbey Scott interview- https://open.spotify.com/episode/1SZbBLZZOGhUOk6SDN6MvS?si=dPt91KNnQT-eCZ4Vn8GzZQ

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 improve mental health, how to tone your arms and favourite exercises.

(0:00) - Last chance
(0:50) - Intro
(1:30) - Kyle quote: “Most failures are one-time costs.
Most regrets are recurring costs.
The pain of inaction stings longer than the pain of incorrect action.” - James Clear
(2:40) - Community Quote: Do. Or do not. There is no try - Luke’s Master
(4:35)Josh quote: “Discipline begets discipline. Will propagates MORE WILL.”
What has us excited or intrigued
(12:40) - Client shoutout: Brooke P
(14:15) - Question 1- “I hope you are doing well. One thing that hooked me in your podcasts is hearing “most of all happy”. Do you have any episodes on mental health that you have done?” - Amber
(22:50) - Question 2- Curious if you have any tips on how to tone my arms? I’m making good progress with my belly and fat elsewhere, but can’t seem to get the arm fat to go down.
(25:30) - Question 3: Going to switch it up here. Rapid fire 7 questions to ask coach Josh and he has to answer them quickly.
a) Favourite exercise to do in the gym?
b) Least favourite exercise to do?
c) Favourite quote of all time?
d) favourite sport to watch?
e) Favourite sport to play?
f) Most challenging part about being a father?
g) Least favourite excuse?

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/

3 Last Chance Spots At Early Access Pricing for the Summer Challenge, DM “Summer Challenge” to @colossusfit (Until spots sell out)

In todays episode we teach you how to fix muscle and strength imbalances. If you struggle with uneven muscle growth or having one side of your body stronger than the other, this episode is for you.

Listed points:

1. Dominant hands will usually be dominant (with exceptions)
2. Switch that up (Carrying car seats, plates in gym etc)
3. More unilateral training
4. Stop short on strong side, do an extra rep on weaker sides
5. If you have injury or mobility limitations address them
6. Limit machine and smith machine work
7. Increase dumbbell work

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 "Summer Challenge" to IG @ColossusFit to take part (1 week away)
➢Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en
➢ Watch this episode on youtube- https://youtu.be/6m138k_fCPg

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 fat burners,  the best mass building exercises & how to bounce back after losing motivation.

(0:00) - Intro
(0:25) - Community top quote: "Simple but chefs kiss.. "without change, nothing changes." - Nic
(2:00) - Kyle quote: “You could be good today, instead you choose tomorrow” The one thing fools all have in common is they’re always getting ready to begin.
(3:55) - Josh quote: "Be a free thinker and don't accept everything you hear as truth. Be critical and evaluate what you believe in." - Aristotle
(10:18) - What has us excited or intrigued
(16:10) - Client shoutout: Grecia
(18:50) - Question 1- How do you get back into routine after falling off and losing motivation?
(22:00)- Question 2- What is the best fat burner to buy?
(16:10) - Question 3- What are the best movements to stack on mass?

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/

KEY WORD: “Body Recomp” (5 spots)  to our IG @ColossusFit
This is a test group showing you how you can do it (Don't miss out!)
Routine design episode: 

In today's episode we explain how to lose fat and gain muscle an complete a successful body recomp. 

Key Points:

1- Training- Focus on progressive overload & have a solid routine

• Training is the engine, nutrition is the fuel. The better the fuel, the better the performance.
• With no engine, the car simply won’t move even with good fuel
• 10-20 sets per week per muscle group is ideal

2- Centre calories around maintenance & focus on protein

3- Decide on a primary goal. Which one is your MAIN focus?

• On leaner side? Eat in the higher calorie range
• Higher bodyfat %? Eat on the lower calorie range

4- Pay attention to the details- Sleep is the most underrated factor to gaining muscle and losing fat

5- Have someone who’s unemotionally attached & who’s helped a lot of people in your situation

Bonus tip- keep track of all the data and analyze it

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 “Summer Challenge” to @colossusfitness to apply for our summer body transformation challenge with $5000 of prizes.
➢ Watch on youtube- https://youtu.be/LQIibGm4aZI
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en
➢ Hip mobility exercises- https://www.youtube.com/watch?v=GT_rJu2sjO8

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 way to lose body fat & keep muscle and strength,  increase squat mobility & our biggest fitness personal records.

(0:00) - Intro
(0:45) - Youtube quote: "The body is the boss." -Coach Josh (Rachel Durling)
(4:40) - Josh quote: “Don’t wish it was easier, wish you were better.”
(5:15) - Kyle quote: “Can we please stop using the word "only"?
l've only lost 5 pounds
I only lost 2 inches
I only worked out 3 times
I only got 8,000 steps today
The word only is blinding you from seeing the progress you are making”
(7:15) - What has us excited or intrigued
(11:20) - Client shoutout: Steven P
(13:50) - Question 1- How can I increase my squat depth? I work a lot of ankle mobility but can’t seem to get anywhere. Use a box.
(18:58) - Question 2- What are both of your all time 1rm that you are really proud of?
(24:15) - Question 3- I want to do a big cut and lose a lot of bodyfat but I also want to keep as muscle and strength as possible, tips?

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 coaching- www.colossusfitness.com
+ be entered into our summer shred challenge with $5000 in prizes 🔥 

In this episode we go over 7 ways to actually make dieting easier, and more sustainable. Where most people struggle is they continue to try their hardest not realizing that they’re focused on the wrong thing

Listed points:

1- Fully commit with a start date, end date & gameplan

2- Have a diet cut off time or goal

3- Eat similar foods w/ high protein and fibre.

4- Hydrate/ utilize 0 calorie drinks

4.5 Cut out the pointless calories

5- Make cardio fun

6- Increase your greens intake

7- Do it with others

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 “Summer shred”- to our IG @ColossusFit (opened up a few more spots)
➢ Get your free supplement guide- http://bit.ly/ColossusSupplementScience
➢ Watch this podcast on youtube- https://youtu.be/BpcafLcto8I
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en
➢  Journalling for 30 minutes a day for 30 days- https://www.youtube.com/watch?v=b4jwC5e-1wc&t=294s 
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 creatine side effects, how to bring passion back for training, and become more comfortable at the gym. 
Time Stamps:
(0:00) - Intro
(0:40) - Youtube Quote- "In the depths of winter, I finally learned that within me there lay an invincible summer." -Philosopher and author Albert Camus on resilience (Shared by Jeremy)
(1:55) - Josh quote: “Scarcity of self awareness.”
Being self aware, by being honest. Accountability mirror, don’t beat yourself up about it, do something about it. What’s holding you back? You should never have failures, loses are the most powerful lessons.
(3:45) - Kyle quote: “Fail to prepare, prepare to fail”
(5:15) - What has us excited or intrigued
(9:00) - Client shoutout: Past 60 day challenge participants
(12:55) - Question 1- What are the side effects of creatine?
1.a I haven’t been able sleep when taking creatine has anyone else experienced this? Diarrhea and nausea can occur when too much creatine is taken at one time, in which case the doses should be spread out throughout the day and taken with meals. Creatine supplementation typically results in weight gain, partly due to an increase in total body water
1.b - Does creatine cause hairloss? It's plausible, but unlikely. One RCT linked creatine supplementation to an increase in DHT (an androgen involved in hair loss) but this RCT has never been replicated.
1.c - Is creatine bad for your kidneys? In people with healthy kidneys, long-term creatine supplementation is safe, but there are no long-term creatine studies in people with kidney issues. For these people, using a low dose of creatine (if any) would be prudent.
(20:05) - Question 2- Have you done already done a podcast where you give tips on what to do when you’ve lost your passion for training?
(25:05) - Question 3- No matter what I do, I can’t seem to get past the point of feeling uncomfortable in the gym. I feel like people are always either looking at me, or I see people filming, etc and I can’t get past this stage. Any tips or tricks?

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 “SUMMER SHRED” for early access to our summer shred may challenge with over $5000 in prizes (5 bonus spots available)

In today’s episode we go over the reasons you’re failing in your fitness journey and provide you actionable solutions to help you break through your limitations.

1. 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.” (Muscle and fitness) @‌Andrewcoatesfitness

2. The people around you sabotage you

”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.”

3. You always “reset” on Monday or wait for summer to start

4. You don’t have much of a game plan & wing it

Listed points:

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 “Summer Shred” for early access discounted pricing to our may summer shred challenge with over $5000 of prizes.- first 10 people, special prize included
➢Comment  your favourite quote on youtube- https://youtu.be/_ici0F7wICg
➢ 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 our top finance tips, best foods for a healthy diet, and the most ideal form of HIIT.
(0:00) - Summer Shred Promo
(1:00) - Intro
(1:55) - Kyle quote: “If you aren’t willing to work for it, don’t complain about not having it.”
(3:55) - Josh quote: “In three words I can sum up everything I've learned about life: it goes on.” ― Robert Frost
(7:10) - What has us excited or intrigued
(12:00) - Client shoutout: Seth
(14:00) - Question 1- What are your top finance tips?
(25:30)  - Question 2- I want to eat “healthier” but don’t know where to start. What foods are healthy and I get so overwhelmed looking at micronutrients and different groups of food, what do you guys do?
(32:00) - Question 3- What is your favourite HIIT Workout routine and why?
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/