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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 gain muscle without fat, mind blowing cardio benefits, and how to keep a calm mind. 

(0:00) - Special Offer
(0:40) - Intro
(1:20) - Josh quote: “How you do anything is how you do everything.”
(7:30) - Kyle quote: “If you think lifting is dangerous, try being weak. Being weak is dangerous.”
(9:20) - Weekly thoughts/recommendations
(21:30) - Client shoutout: Kaitlynne 
(26:40) - Question 1- Thoughts on cardio? Im not doing much, mainly strength training. I want to lose fat, but just not too sure if it’s worth adding cardio. I’ve always heard people around me saying not to do any cardio.
(31:10) - Question 2- Now that winter is approaching, I want to begin gaining some more muscle but scared of putting on too much fat. How would you approach this?
(34:10) - Question 3- Could you give me any tips on how to keep a calm mind ? And peace with your mind & overall just think more positive?

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

➢Follow us on instagram @colossusfit
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DM “Fat loss” to @colossusfit to lose fat and achieve your transformation (6 spots)

Summary of episode:

In today’s episode we go over 5 nutrition hacks that aren’t often talked about, that will relate more to the mindset side of things to help you succeed long term.

Listed points:

1- Prime your environment

• A 2006 study done where there were 2 jars were placed on the desks of secretaries. One clear and one covered up. The secretary that could see the Hershey kisses ate 71% more than those who couldn’t.
• Unless you’re aware of how food cues can make an impact on us, we end eating way more calories we don’t plan on consuming or don’t even like that much.

Tips:

• Rearrange cupboards & fridge (where will you not see it?)
• Pay attention to environment
• Be mindful of cravings

2- Make healthy food simply more convenient

• No need to full on meal prep on Sunday’s for 6 hours.
• Meal prep on Sunday for 30-60 mins have healthy snacks around, etc.

3- Avoid distracted eating & eat slower.

• Chew more. ...
• Set your utensils down. ...
• Eat foods that need chewing. ...
• Drink water. ...
• Use a timer. ...
• Turn off your screens. ...
• Take deep breaths.

The benefits of slow eating include better digestions, better hydration, easier weight loss or maintenance and greater satisfaction with our meals.

4- Dial in the accuracy

• Most of us are eating 20-40% more than we think everyday

Tips- Weigh food, track every little thing if possible, limit takeout, etc.

5- Plan your protein and have access to it always.

• How can you do a better job planning?
• Lean protein choices available is everything. You can find carbs and fats anywhere.

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 health hacks for desk workers, how to help family and friends get into fitness and factor nights out into your journey. 

(0:00) - Intro
(0:49) - Kyle quote: “Take care of your body, it’s the only place you have to live”
(5:20) - Josh quote: Life and things that are hard don't get easier, we just get more resilient and stronger.
(9:36) - Weekly thoughts/recommendations
(22:55) - Client shoutout: Dale
(26:10) - Question 1- What are some simple changes I can recommend to family and friends to see some change in their health?

• 10k steps
• Workout 3-5x a week
• Join a sport/ game league
• pick up a physical hobby (hiking)
• cut out sugary drinks
• Healthy breakfast
• 80/20 rule

(34:15) - Question 2- How to factor a night out into calorie tracking? What would you recommend I do and should I reduce calories/do cardio next day to make up for it?(41:20) - Question 3- What are some healthy hacks for desk workers? I'm sure you have some cool and creative ideas.

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 “FAT LOSS” to @Colossusfit to claim your spot for coaching and start your transformation. 

In today’s episode we wanted to go over some of the biggest mistakes we often see that lead to long term failure. 

The mistakes: 

1. Always dieting
2. Yoyo’ing
3. Excessive bulking/forever bulker.
4. Not having a goal or changing goals too frequently
5. Not following a program + Giving into instagram training
6. Stopping (Make it part of your life)
7. Not doing movements correctly. Could get injured easily.
8. Giving into peer pressure (Your fitness goals are yours alone).

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 “Glute gains” to join the sample group to be coached on how to shrink your waist and grow your glutes in 90-days! - 4 spots available 
➢ Starbucks giveaway: https://www.instagram.com/p/CkJUsQ0r3kz/

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 grow your glutes, shrink your waist, top travel fitness tips and drink more water.
(0:00) - Intro
(1:55) - Josh quote: “You’re alive. Act like it.
Go outside.
Call a friend.
Hit the gym.
Run until you can’t.
Lose your phone. Find yourself.”
(5:25) - Kyle quote: Don’t make permanent decisions based on temporary feelings.
(7:55) - Weekly thoughts/recommendations
(16:25) - Client shoutout: -Mike Robbins
(18:20) - Question 1- I know this is a cliche, but I really just want to grow my glutes and shrink my waist. I feel like there’s a lot of quick fixes out there, I know because I’m ashamed to admit I tried most of them to no avail. I know you guys are very honest so I want to learn how I can better do this.
(29:15) - Question 2- I travel often for work, and have a hard time staying on track, even on the shorter tips. What tips or strategies would you recommend?
(41:13) - Question 3- No matter what I do, I keep forgetting to drink water, even though you mention it’s the most important thing. What can do I do remember to do it more often?

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 "GET UNSTUCK" to us on @Colossusfit to break out of your plateau and see faster, better results! 

In today's MUST LISTEN episode we give you six tricks to help you break through a progress plateau no matter what. 

Most plateaus fall into 3 categories:

-Stool of fitness

1. Mindset plateau
2. Training plateau
3. Nutrition plateau

Is your plateau cased because of one or all three?

6 Remedies:

Mindset remedy:

1- uncommon answer -Make your fitness a priority & improve consistency

-Everyone says eat less, do more abs, do keto, etc.

-don't be half in and half out, have the belief that you can do it, that you do deserve it,

-have goals to work towards

-stop making excuses. “I don't have time.” Get real about the journey.

-start to do the uncomfortable thing

2 - Another uncommon one- Be patient for a bit longer.

--

Nutritional:

3- Decrease intake

• Being more accurate (snacks, coffees, drinks)
• Cook more

start to improve accuracy

*some people think they need to change a bit of things but aren’t:

A) consistently logging, weighing, under logging, etc

B) just aren’t consistent with it- example of a deficit during week, surplus weekend then thinking calories need to be lowered

4- Lastly, diet breaks, carb refeeds, etc.

Training:

5. -New routine / better routine

• Lift heavier
• Set new goals
• Training partner/ trainer

6- Increase calorie expenditure

• Walk more
• Move more
• More volume
• More heavy compounds

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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➢ 5 Hip mobility stretches- https://www.youtube.com/watch?v=GT_rJu2sjO8&t=2s
➢ Limber 11- https://www.youtube.com/watch?v=FSSDLDhbacc
➢ Fix your deadlift form- https://www.youtube.com/watch?v=cHJHvV2EPsY&t=133s

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 perfect warmup for best results, the biggest nutrition mistake we often see and best substitutes for deadlifts with back pain.

(0:00) - Intro
(0:38) - Josh quote: “Invest in yourself, it pays the best interest.”
(13:20) - Kyle quote: “You can never expect to succeed if you only put in work on the days you feel like it,”
(15:30) - Weekly thoughts/recommendations
(20:05) - Client shoutout: Savanna
(22:00) - Question 1- Do you warm up/stretch before your workout? How long/What do you do?
(30:00) - Question 2- Since you’ve been coaching for so long and helped so many people, what would you say is the biggest mistake you often see from people struggling with nutrition, mainly nutrition wise?
(37:00) - Question 3- Any tips on how to stay consistent with deadlifts and if it’s worth doing them or not cause they feel good but I’m worried they might be low key agitating my lower back as I’ve already got a small pain down there just from working and such? Or what to supplement them with instead?

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/

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In this episode, we go over the differences of the military diet and mediterranean diet. We do in depth and explain the pros, cons & so much more. Hope you enjoy!

Military Diet

What is it? - requires people to follow a low-calorie diet for 3 days and then return to regular eating for 4 days. Across the first 3 days, the diet restricts daily calorie intake to 1,400, 1,200, and 1,100 calories.

Lose 10lbs in 3 days- bold claims.

• Includes lots of random things, grapefruit, bananas, apples, hot dogs, tuna, carrots, cottage cheese, vanilla ice cream, etc.
• Despite its name, this diet does not relate to how people in the military eat.

Mediterranean Diet
What is it? The Mediterranean diet is a way of eating that's based on the traditional cuisines of Greece, Italy and other countries that border the Mediterranean Sea.

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/

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➢ $100 Gymshark giveaway- https://www.instagram.com/p/CjTTwStrzYD/
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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 our favourite HIIT movements, best free fitness app hacks & how to manage long vacations. 
(0:00) - Intro
(0:32) - Kyle quote: “Three months from now you will either have three months of excuses or three months of progress. The time is going to pass by either way.”
(3:56) - Josh quote: "We suffer more often in imagination than in reality." - Seneca
(6:16) - Weekly thoughts/recommendations
(13:20) - Client shoutout: Chelsea
Question 1- I’m curious to know your thoughts on the Myfitnesspal barcode issue, and while we’re at it, also curious to know your favorite free fitness apps that help on your journey?
(21:30) - Question 2- What HIIT movements or burnouts do you like doing?
(27:18) - Question 3- How to manage long vacations? Like a month or longer trip?

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/