➢ Message us on IG "Fat Loss @ColossusFit to apply for coaching (3 spots available)
➢ 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 what results to expect from taking creatine, how to finally hit a squat personal record & get rid of love handles.
Time Stamps:
(0:00) - Intro
(1:45) Kyle quote: "Complexity is the enemy of execution"
(4:15) Josh quote: “If everything seems to be under control, you’re not going fast enough.” – Mario Andretti
(9:15) - Weekly thoughts/recommendations
(14:30) - Client shoutout: Gage
(16:15) - Question 1- I've been wanting to increase my squat and also test it, what tips do you have for me to do so?
(21:55) - Question 2- I've been seeing creatine everywhere on tik tok, is it that beneficial?
(28:55) - Question 3- How can I target my love handles better?
(31:20) - Question 4- Most of the sauces such as ranch, mayo and other are high in calories and low in protein, do you have any better option to suggest?
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 "WEIGHT LOSS" To @ColossusFit for a special discounted opportunity to start your transformation  
In today's episode we give you seven ways to break through a weight loss plateau and to finally see that scale move. 

1- Overeating
2- Intensity/movement & be as active as possible
3- Have a coach
4- Stress management & sleep
5- Drink more water, coffee & tea.
6- Stop eating out, cook more.
7- Get rid of alcohol & empty calories

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

➢ Message us on IG "Summer Shredded" @ColossusFit to apply for coaching (4 spots available)
➢ 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 advice for aspiring fitness influencers, how to stop comparing yourself to others & run faster.
(0:00) - Intro
(0:54) - Kyle quote: "Never apologize for being obsessed. Stay in the gym for 2 hours. Pull an all nighter working on your side hustle. Read your new book the entire day. Positive obsession is a gift, not a behaviour to be suppressed."
(4:55) - Josh quote: "You pray for rain, you got to deal with the mud too."
(10:00) - Weekly thoughts/recommendations
(17:50) - Client shoutout: Dylan Humphries
(19:12) Question 1- Tips to become an influencer and grow my page?
(31:00) Question 2- Should i keep my workout/rest days the same or switch it up? I'm trying to figure out what works best.
(34:00) - Question 3- How do I stop comparing myself to others? I'm really struggling.
(40:08) - Question 4- Tips to run faster? I want to improve my speed.
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/

Please leave a review on Spotify or apple and make our day  :)

In todays episode we give you 12 tips to get unstuck and out of a rut in your life. Level up your motivation with these 12 tips. 

Listed points:
1- Get out of the house as hard as it might seem.
2- Josh's list of daily tasks (Jesse Itzler)
3- Offer a helping hand to someone else
4- Workout 
5- Do a bunch of small tasks to get started - especially clean
6- Motivational video
7- Killer music
8- Vitamin D (natural preferred) & walk
9- Avoid crutching on caffeine & alcohol
10- Plan upcoming excitements & refocus on goals
11- Natural energy boosts. Run or cold shower for me.
12- Have a solid network

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/

➢ Message us on IG "Real Results" @ColossusFit to apply for coaching (3 spots available)
➢ Follow us on IG: https://www.instagram.com/colossusfit/
➢ 5 Reasons You're Eating More Calories Than You Think- https://www.youtube.com/watch?v=yTBqQPrrjys&t=16s
➢ Why you should & shouldn't care about your weight- https://open.spotify.com/episode/3CATgXv8l4l21hVTQucvrj?si=YSV34Ti2Rf-e4S4J-1YACg

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 explain net carbs, give tips on why the scale may not be budging, and talk to you about how to get back on track with your nutrition.
(0:00) - Intro
(1:24) - Josh quote: "If you think small, small things happen." - Floyd Mayweather 
(4:31) - Kyle quote: Losing weight is hard. Being overweight is hard. Working out is hard. Being weak is hard. Being disciplined is hard. Being lazy is hard. Everything is damn hard.  Choose your hard."
(6:35) - Weekly thoughts/recommendations
(18:45) - Client shoutout: Katalina
(22:16) - Question 1- I feel like I'm slacking on nutrition, I have not been the greatest. Any advice to get back to eating well, tracking, etc?
(26:50) - Question 2- Can you explain net carbs? 
(31:40) - Question 3 - I'm doing everything right but the scale won't budge, why is that? Am I just someone who can't lose fat and do you have experience with this? 
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 Keyword "CASE STUDY" to @Colossusfit On IG for a special opportunity to start your journey to your best body ever!
➢Apply if you're looking to lose 10-20lbs of unwanted fat and replace it with 10lbs of quality new lean muscle.

In today's episode we give you ten industry secrets that we have learned as online fitness coaches to help you get incredible results.

Listed points:
1. Start with the appropriate measures to track your progress (Photos, measurements, weight)
2. You need to look at all levels of your journey (Healthy  3 legged stool).
3. Calories and protein are where to start for nutrition/ have plan.
4. Best workout routines (Periodized, progressive, realistic and custom).
5. Accountability and mechanisms for implementation (Check-ins, follow ups, community, resources).
6. Sometimes less is more, focus on the big things, don't get caught up on micro factors
7. Once basics are mastered, look at external factors like: hydration, fibre, sleep, steps, and  managing stress .
8. Your journey might take a bit longer than you think. Your body & situation is different than everyone elses. Stay patient, enjoy the process & trust 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: 

Colossus Fitness - The Polished Physique Program

➢ DM  us on IG "FAT LOSS" to @ColossusFit to start your transformation
➢ Follow us on Instagram 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 tik tok trends that are actually good, dealing with body dysmorphia & how to get comfortable with increasing weights. 
(0:00) - Intro
(1:00) - Kyle quote: "Paper has more patience than people." - Anne Frank
(6:45)  - Josh quote: "Nobody's life is entirely free of pain and sorrow. Isn't it a question of learning to live with them rather than trying to avoid them?
(10:30) - Weekly thoughts/recommendations 
(19:45) - Client shoutout: Jessica Huntington
(21:50) - Question 1- How do you deal with body dysmorphia? I can't seem to get past this.
(29:35) - Question 2- I see a lot of workout trends on tiktok, is there any that are the truth? For instance, I saw that if you I saw a tik tok if you walk on stairmaster for 3x30 mins a week you get abs, can you address this?
(36:05) - Question 3- How to get over the fear of lifting heavier weights? 
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 "lean body" to @ColossusFit for a special opportunity to kickstart your journey
➢7 High protein recipes: https://colossusfitness.lpages.co/7-high-protein-recipes/ 

Traveling for work? Going on vacation? Running your kids from soccer game to guitar practice? Being away from home is one of the most common nutrition challenges we hear about.

In this episode we cover 8 ways to stick to your plan, no matter where life takes you.

Listed points:
1- Eat a healthy meal before you go
2- Pack a few healthy snacks
3- Aim for better not perfect.
4- Look for build-your-own-meal restaurants
5- Have healthy staples you can eat on the go.
6- Start with protein, veggies & water.
7- Have some fall back minimums.
8- Realize hunger isn't an emergency.

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 "Glute Gains" on IG @colossusfit (6 spots available)
➢ Follow us on Instagram: 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 our top stress eating tips, tips to grow your glutes & how to encourage your family to be healthy.
(0:00) - Intro
(1:20) - Kyle quote: "On good days, workout. On bad days, workout harder."
(3:40) - Josh quote: "You don't have to be perfect to inspire other people. Let them be inspired by the way you deal with your struggles, your heartaches, and your imperfections."
(6:30) - Weekly thoughts/recommendations: 
(14:15) - Client shoutout: Hannah Lynch
(16:10) - Question 1- Could strengh training twice a week be enough to help me grow & shape my glutes if I also focus on my calories & protein?
(19:43) - Question 2 - I sit down at a desk all day and struggle to activate my glutes enough even with 5 mins of banded activation exercises so I feel squats etc in my quads and hams so much more than in my glutes. How much time would you recommend spending on glute activation? And any tips on which exercises are best?
(25:00) - Question 3- For motivation Monday: My family member is inactive and wants to get better, but tells me she hates sweating😂 tips on how to encourage/motivate family to get active? I used to go on walks with her, but we don’t live together anymore and she doesn’t walk as often on her own. Thank you for all the episodes🙏
(29:10) - Question 4 -  I'm a stress eater. what tips do you have instead of grabbing food?
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/

Share to your story and help people learn what's important once and for all! Tag us @ColossusFit

In this episode we go over everything you need to know about protein. Answering all your questions, giving guidelines and breaking down myths. Don't miss this episode!

1. What is protein? 
2. What does protein do for you? 
3. How much should you be having in a day? 

- Most athletes who workout 0.8-1.3g per pound of bodyweight
- When maintain or gaining aim for  0.8-1g of protein per pound of bodyweight
- When cutting 1-1.3g of protein per pound of bodyweight 
*What’s important to note here is the protein intake is scaled upwards with severity of caloric restriction and leanness. The higher the body fat percentage, the lower the protein intake can usually be compared to the total bodyweight. 

4. What are the best sources of protein? 

Questions/Myths:
-What about the anabolic window? Do I need it right after a workout.
-Can I have protein powder on a rest day? / Should I have less on a rest day?
-What should vegetarians do?
-What is an isolate protein? Are the tiktok proteins better? 
-Is it bad to have most of your protein from shakes?
-How to easily incorporate protein when out?
-What's more important, my protein or my calories?

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