➢ DM “Body Recomp” to lose your unwanted fat and replace it with new lean muscle. (5 discounted spots)
➢ Full episode on youtube- https://www.youtube.com/watch?v=MrpLa41StZ0
➢ Follow us on IG- https://www.instagram.com/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 best muscle building supplements, the truth about carbs and encouraging others to get fit.

(0:00) - Special offer
(0:25) - Intro
(1:57) - Kyle quote: “It’s the small habits. How you spend your mornings. How you talk to yourself. What you read. What you watch. Who you share your energy with. Who has access to you. That will change your life.
(3:57) - Josh quote: "You don't become confident by shouting affirmations in the mirror. But by having a stack of undeniable proof that you are who you say you are. Outwork your self doubt."
(6:17) - Weekly thoughts/recommendations
(12:41) - Client shoutout: Whitney
(14:45) Question 1- How do you encourage other people to get started with fitnesS?
(23:15) - Question 2- I hear such mixed things, are carbs bad or good for me and how much should I be eating?
(32:35) - Question 3- I’m on a budget, what are your best three muscle building 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 us "GLUTE GAINS" on IG #ColossusFit (4 discounted spots available)
➢Watch us on youtube- https://www.youtube.com/watch?v=6Y7vNaLUKBs
➢Karissa's Transformation- https://www.instagram.com/p/CnNLfVwv-Wy/

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 properly build muscle, best gym etiquette tips and how fitness has shifted over the years for the better or worse.

(0:00) - Intro
(1:25) - Josh quote: “What doesn’t kill us makes us stronger.”
(3:40) - Kyle quote: “Remember the past, but do not live in it.”
(5:40) - Weekly thoughts/recommendations
(11:30) - Client shoutout: Karissa w/ Coach Krista
(14:37) - Question 1- I’m new to the gym and having trouble knowing what to do and what not to do. Any tips as a beginner to avoid getting in people’s way?
(20:55) - Question 2- How can I build big glutes and get rid of my pancake butt?
(26:15) - Question 3- You’ve been in the fitness industry for 10+ years. How has it shifted, what’s improved and what’s gotten worse about 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 “REAL RESULTS” to @ColossusFit to start your coaching journey (5 spots)

Instagram deadlift hack: https://www.instagram.com/reel/CjD7sEmBkks/?hl=en
Fix your form youtube playlist: ➢Fix Your Form Playlist: http://bit.ly/FixYourForm

In today's episode we give you ten things we wish we knew before we started lifting so you can avoid these same mistakes. 

Listed points:

1- Start with the right stuff first

• Start with weights before cardio. You’ll be too tired to lift at your full potential if you tire yourself out with intense cardio
• Avoid coming in and just pumping it up.
• Leg day? Start with heavy squats once you’re warmed up.

2- Lift with purpose and intensity

3- It never hurts to ask

• Majority of people are always willing to help if you’re unsure of how at attachment works, a machine, don’t hesitate to ask.
• Same with any gym staff- ask for any help you need

4- Aim to go at a consistent time

• Your body becomes adapted to the routine & it becomes habit, which makes you never want to skip or not go at your routine time. 
• You’ll also see the same people, which makes you feel more comfortable

5- Hire us

• We can save you tons of time, money and energy in the long run
• DM 'REAL RESULTS” for more info

6- Don’t be afraid to fail, and learn how to fail

• This will help you a ton with confidence and safety.

7 - Place a 10lb plate underneath your weights when adding plates for deadlifts

8- Realize people aren’t judging you

• Majority of the time, people are ultra focused on themselves, and how they look, instead of judging you.

9- Take it slow and start with less weight and work up. 

• Focus on the quality of each movement instead of jerking it up and ego lifting.

9.5 Don’t be scared to push yourself and change weight throughout

10- Watch our form videos before going to the gym

• It will give you more confidence knowing you roughly know how the exercise should look.
• Plus you won’t waste tone of trying to figure it all out in the gym

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 “SHIFT WORKER” to IG @ColossusFit for special case study on how to lose 20lbs of fat and gain 10lbs of muscle with a busy schedule in only 90-days. (4 spots available)
➢ Follow us on IG- https://www.instagram.com/colossusfit/
➢ Full abs episode 101- https://open.spotify.com/episode/6vU3lsnAnBaBEXGyybOTcE?si=7bba9855b2ca4ea0

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 dieting myths that you probably believe, how to get a six pack in 30 days and maximize self improvement in 2023.

(0:00) - Special offer
(0:54) - Intro
(2:30) - Kyle quote: Consistently good > occasionally great.
(5:34) - Josh quote: A bad day doesn’t mean you have a bad life
(8:38) - Thoughts and recommendations 
(15:05) - Client shoutout-  Grecia
(17:14) - Question 1- It’s 2023, what are some diet and nutrition myths that just need to go away?
(30:15) - Question 2- Is it possible to get a six pack in only 30 days? I have an event coming up and I really want abs.
(34:00) - Question 3. What do you guys do to maximize your own self improvement?

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/

Spots available for 2023 - Message us “2023” to @ColossusFit on instagram to start your transformation. 
In today's episode we give you 14 more ways to get and stay motivated in 2023!
Previous get and stay motivated episode: https://open.spotify.com/episode/4PXQ4dSrL65TNmAqo6WuBH?si=ftmHG_z4Stu6P66Q_wRMaQ

Listed points:
Reference our older one
1- Realize your full potential. Work to your potential, not your quota.

• “I did all my sets and reps.” But were you intentional?
• Look for ways to go above and beyond

• Similar situation, body type, etc.
• People you follow, people around you, books, great youtubers, podcasts. etc
• Who’s an athlete you look up to?

• Investing in yourself can often change a lot for those around you like family and friends
• You can put a burden on others if you don’t take care of yourself

• stretching, abs, cardio, compounds, getting in the right mindset before the gym
• Experts are the ones that do the boring things better and more consistently.

• failure is a part of the process.
• Failing at a bigger goal is better than achieving a small goal

• Let your word to yourself be gold
• Pretend you’re working out with the rock at 7, if you’re not there you miss it

• The people that are better do the things that are hard
• Quote about how doing hard things leads to better satisfaction

• Social, news, negative people
• Find things that charge you up instead of drain your energy

• Some people on rest days do nothing, eat more, go backwards
• Focus on active rest days

• Instead of dreading whole thing break it up mentally. Warmup, compounds, accessories, exercise by exercise etc

13-  Let your rest be rest

• Make sure you’re able to do your next set to max capacity

14- Measure not mystery

• keep statistics on everything around you. So much more motivating vs always wondering

2- Be inspired by great people
3- Realize it’s more than just about you
4- Do what others refuse to do
5- Be willing to fail
6- Keep your promises to yourself
7- Don’t be scared of things that challenge you
8- Cut out the energy drainers
9- Stay motivated even on your days off
10- Make regular Investments in yourself
11- Stop looking for balance, look to be exceptional in every area of your life.
12- Think of your workout in parts
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 “New Year” to start your new years transformation (ONLY FOUR EXCLUSIVE SPOTS AVAILABLE)
➢Protein full in depth episode-  https://open.spotify.com/episode/01iNWztdK3wjfyGaAVIFx8?si=7650bff975814257
➢ Starbucks giveaway on our IG- https://www.instagram.com/p/CmuB9_yLV8i/

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 make new years goals stick, how much protein needed to build muscle, and avoid overtraining/optimize recovery.

Time Stamps
(0:00) - Last chance special offer
(1:15) - Intro
(2:58) - Josh quote: “How you do anything is how you do everything.”
(7:45) - Kyle quote: “It's not about perfect. It's about effort. And when you implement that effort into your life every single day, that's where transformation happens."
(10:45) - Weekly thoughts/recommendations
Client shoutout: All transformations of 2022, successes we’ve had, renewal rate and total transformations over 10 years.
(16:38) - Question 1- I'm really excited about my New Years goals and I know motivation is temporary, saying so how can I make these goals stick? What do you do when you want to make new goals stick?
(25:30) Question 2- How much protein is needed to build muscle?
(32:10) Question 3- How can you avoid overtraining and optimize recovery in your fitness journey?

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 “New Year Challenge” For current clients only, discounted for the New Year.

$5k worth of prizes, including apple watches, weekly challenges, daily challenges, and incredible results to set you up for success through all of 2023. (7 spots available)

Starting Jan 2nd for a month.

We’re bigger fans of calling it goal setting instead of resolution setting.

43% of all people expect to fail before February, and almost one out of four quit within the first week of setting their New Year's resolution. Most people quit before the end of January, and only 9% see their resolutions through the year.

What is SMART goal setting?

Specific- 20lbs

Measurable- Tracking your weight, photos, measurements.

Achievable- 1.5lbs per week.

Relevant- Yes

Time-bound- 3 months

Fitness related example goals-

• I’m going to lose x lbs by x date. I’m going to lose 20lbs by March 30th.
• I’m going to do x pullups/pushups by x date
• I’ll have a total of 1,000lbs for all compound lifts by x date
• I’ll fit into my outfit x by date
• I’ll lose x inches by x date
• I’m going to lose 20lbs & fit into my size 4 stress by March 30th. Reverse engineer, 1.6lbs per week.

Other categories outside of fitness

• Experience- Travel to x place this year
• Personal growth- Read x books this year and attend x conferences
• Mindset- No negativity challenge or talking about others
• Relationship- Improve communication in all friendships
• Career/business- Start x business by x date

If your goals only fall into 1 bracket, you’re going to be missing out on a lot.

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 “Boxing Day Sale” to IG @ColossusFit for a pre-new years special while spots last!

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 reduce overall stress, is dieting or bulking better and how to navigate the gyms in the New Year. 
(0:00) - Intro
Josh quote: "This cannot be the year of talking, of wishing, of wanting. This has to be the year, you get it done!" + "To get what you can't, you have to deserve what you want."
(5:55) - Kyle quote: "Easy to spot a yellow car when you are always thinking of a yellow car. Easy to spot opportunity when you are always thinking of opportunity. Easy to spot reasons to be mad when you are always thinking of being mad. You become what you consistently think about. Watch yourself."
(7:50) - Weekly thoughts/recommendations
(9:55) - Client shoutout: Chris M 
(13:00) - Question 1- I feel like I'm stressed out all the time, I always feel like I'm too busy, late and behind schedule on things. What do you do to reduce your overall stress?
Question 2- Is dieting or bulking better, and why?
Question 3- How do you recommend I navigate a busy gym going into the New Year?

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 “Holiday sale” to apply for coaching at a discounted rate! (Only 3 spots available)

In today’s episode we give you 8 tips to have better workouts.

1. Know what the most important part of your workouts are: compound movements, strength movements, lifting over cardio, stretching, major muscle groups. 
2. Hard movements you hate, are the movements you should be doing
3. Track the weight you're lifting for better results.
4. Be on a good program - good programs have periodization, challenge, and intention. They’re created for YOU based on your goals, situation, past history, equipment available, time frame.
5. Make a "no social media" rule - notepad, airplane mode
6. Know the difference between soreness, discomfort and pain - never train through pain
7. Don’t try and be insane with training sessions, be consistent, and aim for consistent quality - NOT excessive action that will leave you hurt or too broken to keep training
8. Know your why! Why are you in the gym...what motivates you?

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 “Holiday sale” to give yourself the gift of an incredible transformation this week 🔥 (7 discounted spots)
➢ Amazon giveaway on our IG: https://www.instagram.com/p/Cl4p9nQLPXY/
➢-30 day disappear video- https://www.youtube.com/watch?v=YCF7OWxSMc8

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 underrated fitness tips, how to curve cravings and whether or not you should eat when you're full. 
Time Stamps:
(0:00) - Intro
(1:55) - Kyle quote: “what I enjoy most about fitness is how objective it is. what you put in is exactly what you get back. Nothing more. nothing less.
(3:30) - Josh quote: “The path that a great man follows becomes a guide by the world.” <-Best form of leadership is to lead by example
(9:25) - Weekly thoughts/recommendations
(23:40) - Client shoutout: Marissa
(26:15) - Question 1- Tips for staying patient, consistent, and enjoying the journey? - Victoria
(31:50) - Question 2- I find I’m really struggling to curve cravings especially at this time of the year, I want all the chocolate and everything that’s being brought into work. Any tips or tricks to help me get through this?
(39:35) Question 3- If you're trying to fit all your macros/calories in, should you eat even when you're not hungry?

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/