➢ DM us on IG @ColossusFit "Body Recomp"
➢ Strength standards- https://exrx.net/Testing/WeightLifting/StrengthStandards
➢ Follow us on IG: https://www.instagram.com/colossusfit/ (weekly giveaways)

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 set proper strength goals, make friends in the gym and cardio do's & don'ts.

(0:00) - Intro
(3:20) - Josh quote: “Enthusiasm is common, but endurance is rare”
(8:46) - Kyle quote: “Exercise is a celebration of what you can do, not a punishment of what you ate.”
(12:00) - Weekly thoughts/recommendations:
(22:06) - Client shoutout: Jeremiah
(25:10) - Question 1- What’s a good factor for setting new goals in the gym? Like if I am squatting 90 lbs let’s say, by the end of the year, or 6 months - what should I progress to? Would love to see if you guys already talked about this!
(30:15) - Question 2- I heard doing HIIT the day after leg day is bad. Theory was it will take from your gains. Truth or fiction? Can I do Low intensity/steady state?
(34:35) - Question 3- Do y’all still take questions for Motivation Monday? If so, I’m going to join a gym to have access to more equipment (my home gym is limited). My family and friends don’t workout, but I want to have a gym partner to workout with. How do you approach people in the gym to become friends and possibly workout together? I don’t mind talking to people I don’t know but I also don’t want to bother them at the gym. Any advice would be great thanks 😊

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
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Leave a review. and share this episode to your instagram story so we can get guacamole on our burritos <3

In today's episode we give you eight guaranteed ways to live a fitter, healthier and happier life. 

“What single area changed your life for the better?”

1- Nothing is awkward unless you decide it is

-Simply learn to laugh a little, acknowledge it and continue to move forward

2- Do it now.

If it takes a minute or less, just do it now. Put away that shirt, fold that sweater, brush your teeth, check your schedule.

3- If someone asked you if you would recommend yourself as a date/spouse/etc, would you?

-It made me realize that people probably wouldn’t want to date or marry someone who isn’t trying to improve themselves or someone who is lazy or unmotivated.

4- When you wake up, you get up.

ex- No lounging in bed.

-No snooze button nonsense and if you wake before the alarm then thats glorious “found time.”

-No phones in bed

-Set your alarm for same time daily

-Go to bed at a reasonable time so you wake up rested

-Smile when your alarm goes off

-Do something you enjoy in the morning.

5- Don’t rely on willpower, desire, or anything of the sort.

-Set up a system and just execute on that system. Take “do I feel like doing it?” our of the question.

6- It might not be your fault, but it’s your responsibility.

I am in charge of my life. No one else. Me.

7- Quitting is easy. Easy choices lead to a hard life. Hard choices lead to an easy life.

8- There are 86,400 seconds in the day.

You either grow or decay, are you growing or decaying?

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ DM us "Summer Special" on IG @ColossusFit to learn more about coaching  (5 spots)
➢ Follow our IG for weekly giveaways: 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 how to tone your arms, our thoughts on crossfit & best journaling tips for more happiness. 

(0:00) - Intro
(0:50) - Josh quote: "You make a life out of what you have, not what you're missing." - Kate Morton
(1:34) - Kyle quote: Mindset is what separates the best from the rest.
(3:45) - Weekly thoughts/recommendations
(13:10) - Client shoutout: Elvia
(16:50) - Question 1- I’ve always wanted to journal, but struggle with knowing where to start or what to write. Any tips?
(24:10) Question 2- I can’t seem to get rid of the fat in my underarm area, what exercises do you suggest to help me with that?
(28:05) - Question 3- Thoughts on CrossFit? Came across Mal O’Brien a CrossFit champion and was completely blown away with the style of exercise they do. Just curious how you all as trainers feel about it

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

In today's episode we give you six tips to stay consistent and make fitness a long term lifestyle.
1- Stay focused on the fundamentals vs. the fads

-There are way too many things that can take up too much of your time & energy that give you little to no benefits.

2- Avoid giving yourself the option

-Busy day of meetings, etc instead of saying “I have no time” ask yourself, “how can I make the time?”

-Create non-negotiables in your life that you DO NOT SKIP and no matter what - It gets done. 
[Like listening to Monday & Thursdays episodes ;)]

3- Aim for progression, not perfection.

-If you’re too hard on yourself and feel the need to be perfect, very likely you’ll only do stuff when the situation is absolutely perfect.

Nutrition- doesn’t have to be 100% perfect, can still be 85% and get great results.

4- Build your own fitness community

-Who’s your circle of 5?

-Have people hold you accountable around you.

5- Focus on identity change

“Many people begin the process of changing their habits by focusing on what they want to achieve. This leads us to outcome-based habits. The alternative is build identity-based habits. With this approach, we start by focusing on who we wish to become.”

Too many people will reach a goal, and then stop because of focusing on the outcome, not their identity. 

6- Don’t allow excuses to take over.

“Once your reach x age, it all goes downhill.”

“It’s a busy week so I’ll get back to it next week.”
Don't listen to all the excuses that can come up, and it will be much easier to stay consistent.

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
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➢LAST CHANCE SUMMER SHRED!!! 3 lucky people accepted today & today only. 
➢ DM us "Summer Shred" on IG @ColossusFit to learn more.
➢Tips to log when going out YT video- https://www.youtube.com/watch?v=lE9ne2TAJuI&t=11s
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 not blow progress over the weekend, manage big dinners, & what we carry in our gym bags for the best possible workouts.
(0:00) - Last chance for summer shred
(1:23) - Intro
(1:57) - Kyle quote: “Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend.”
(3:50) - Josh quote: "Never make permanent decisions on temporary feelings." 
(5:30) - Weekly thoughts/recommendations
(12:30) - Client shoutout: Libby
(14:40) - Question 1-  How to structure dinners out better with friends? i always feel guilty after and cant stay on track.
(22:15) Question 2- I always struggle with the weekend. What tips do you have to avoid blowing all my progress over the weekend?
(28:38) Question 3-  What do you cary in your gym bag?
Thanks for listening! We genuinely appreciate every single one of you listening.
➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
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DM "SUMMER SHRED" to IG @ColossusFit enter our 60-day shredding challenge (Deadline is May 8th)

If we get enough positive feedback from this episode, we'll make a part 2 with more recommended books!

This has been a HIGHLY requested podcast, so here we are. As you know, we're huge readers and today we go over our top 10 books. We cover a few lessons learned, and talk about why they're our favourites.

Listed points:
1- Atomic Habits - James Clear
-Simple guide to building good habits and breaking bad ones
-Our habits follow a 4-Step Habit Loop which includes: cue, craving, response and reward.

2- Compound Effect - Darren Hardy
-Small, seemingly insignificant actions can lead to huge results over time. You don't need to do anything dramatic or drastic to achieve your goals- make a few small changes every day and see the radical difference.

3- Stillness is the Key - Ryan Holliday
- People don’t understand that the hardest thing is actually doing something that is close to nothing. It demands all of you… there is no object behind you. It’s just you.
-In sports, coaches speak about “the process” this play, this still, this rep. Not just because this moment is special, but because you can’t do your best if your mind is elsewhere.
-A study showed that subjects would rather give themselves an electric shock then be bored for more than a few minutes.

4- 7 Habits of Highly Effective People - Steven Covey
-Be Proactive
-Begin with the End in Mind
-Think Win-Win
-Seek First to Understand, Then to Be Understood
-Sharpen the Saw

5- How To Win Friends and Influence People - Dale Carnegie
- Become genuinely interested in other people.
- Smile.
- Remember that a person's name is to that person the sweetest and most important sound in any language.
- Be a good listener.
- Talk in terms of the other person's interests.
- Make the other person feel important – and do it sincerely.

6- Success Principles - Jack Canfield
- If you want to be successful, you have to take 100% responsibility for everything that you experience in your life.
- Everything you think, say, and do needs to become intentional and aligned with your highest purpose, your values, and your goals.
- To achieve desired outcomes, one must replace complaining with making requests and taking action.

7- 10x Rule- Grant Cardone
1) you should set targets for yourself that are 10X greater than what you believe you can achieve and 2) you should take actions that are 10X greater than what you believe are necessary to achieve your goals. The biggest mistake most people make in life is not setting goals high enough.

8- Can’t hurt me- David Goggins
-Inspiring story of coming from nothing, to pushing full potential.
-Self talk without the work is just a lie.
-The 40% Rule is the idea that when our mind is telling us to quit, that our body has actually only used up 40% of it's potential.

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: 

Colossus Fitness - The Polished Physique Program

➢ DM us "Summer Shred" on IG @ColossusFit
➢ 60 Day challenge from May 8th to July 7th
➢ $1000 Winners Cash Prize + Special gift for first 5 sign-ups
➢ To enter be a current client before May 8th, submit photos 
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 summer activities for cardio, how to start lifting weights as a beginner & the most ideal shoes for lifting.
(0:00) - Intro
(0:12) - Special Announcement
(6:10) - Josh quote: "Nothing is enough for the man whom enough is too little."
(8:30) - Kyle quote: “If you really want to do something, you'll find a way. If you don't, you'll find an excuse.” 
(12:00) - Weekly thoughts/recommendations
(17:30) - Client shoutout: Wes
(18:32) - Question 1- What's your favourite active summer activity? With summer approaching I'm looking to get into some more outdoor activities that are beneficial for me. 
(23:30) - Question 2- Why do some people just wear socks when doing certain exercises at the gym? 
(25:20) - Question 3- Best shoes for working out?
(30:54) - Question 4- How do you start lifting as a beginner? I would like to start that 
Thanks for listening! We genuinely appreciate every single one of you listening.
➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique:  https://colossusfitness.com/

DM US TIGHT TUMMY to @ColossusFit on IG - 3 spots available 

In todays episode we give you five tips to achieve a tight tummy transformation. 

Tips:
1- Watch out for the scams/fads
Things to Avoid:
1)- Waist trimmer belts
- Compression along with additives increase localized sweating
- Dehydrates your core in the short-term
2)- Flat tummy/detox teas
- Can help decrease appetite with herbs
- Doesn’t “tone” your tummy
2- Cal deficit
3- Strength train
3.5 Cardio will help
4- - Giving yourself some slack
- Bloating fluctuates per individual
- Hormones & Stress are realistic factors we should always consider
4.5 - Elimination Diet
5- Limit alcohol, fast food, cheat meals & drink more water

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: 

Colossus Fitness - The Polished Physique Program

➢DM us "Body Recomp" on IG @ColossusFit - 6 spots available
➢ Check out our youtube- www.colossusfitness.com
➢ Form playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7
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 form, whether you should bulk or cut & whether intensity or consistency is better.
(0:00) - Intro
(1:16) - Kyle quote: Twenty years from now, you will be more disappointed by the things that you didn’t do than by the ones you did do. Explore, Dream, Discover.” -  Mark Twain
(8:20) - Josh quote: “Don’t set limits on your unlimited potential.” Anonymous
(9:30) - Weekly thoughts/recommendations 
(12:10) - Client shoutout: Olivia Woodruff
(15:20) - Question 1- Why do people still lift with badform?
(22:10) - Question 2- What's more important for the gym, intensity of the workout or overall consistency?
(26:20) - Question 3- Now that i’m getting back in the gym, i’m trying to figure out whether i should focus on bulking or cutting. my main goal right now is to reach 190lbs as lean as i can healthily be by the end of the year, but i’m about 183lbs right now in more fat than muscle. would you suggest i start off with a surplus to bulk up or if i should try to cut out fat and then work on building muscle?
Thanks for listening! We genuinely appreciate every single one of you listening.
➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique:  https://colossusfitness.com/

DM "FAT LOSS "To  @ColossusFit for Online Coaching - 3 spots

Today we're going to be talking about and going over the nutritional hierarchy of fat loss giving you the truth, the whole truth and nothing but the truth. 

1- Energy Balance/Calories

2- Macronutrients
Protein= Most important and absolutely cannot be overlooked.
*The amount of calories you consume from carbs/fats makes VERY little difference when calories/protein are being focused on.
Carbs= provides body with the energy it needs.
Fats= value-able at increasing testosterone levels and other hormones

3- Micronutrients

4- Meal timing or frequency
*Once everything else is dialed in, could be good to focus on this factor.
-You want to maximize your ability to build muscle to the fullest, so somewhere between 2-3g leucine is ideal, so approx 25-40g per protein for serving.
-Leucine is the most powerful amino acid. There is a certain threshold of leucine that must be reached before your body can start protein synthesis.
-Splitting evenly thoughout day is beneficial vs. spreading it out like 10-15-15-10, etc. OR all at once in 1 meal.
-Carbs around training not necessarily beneficial. Some people feel better, and some people don't. Everyone is different and each person is different.
-Ask yourself how do you feel when you train?

5- Supplements
-Really not important compared to first 3 pillars
-Creatine monohydrate, protein(if needed), caffeine.

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: 

Colossus Fitness - The Polished Physique Program