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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 get back on track after a bad weekend, handle summer social eating & stop fitness comparison.

Josh quote: "The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character." - Arnold Schwarzenegger

Kyle quote: “You win some, you learn some.”

What has us excited or intrigued:

“There are graveyards full of people who wish they could trade spots with you”

Client shoutout: Edie

Weekly questions:

Question 1- How would you go about getting back on track after a weekend away with really bad eating and habits?

Question 2- How can I make good choices at restaurants? I find with summer being here there’s so many social events and I usually cave in and go overboard, ruining all my progress.

Question 3- I noticed myself getting overly concerned about what others are doing on their fitness journey. I’ve been working hard losing weight, but then see others taking shortcuts and it bothers me. How to get over this?

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

Email me/ submit a mailbox Monday question [email protected]

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➢ DM Me “REVERSE DIET” To be coached personally by me so you can eat more food and burn off more fat

This episode was inspired by a question we got: Can you explain how you are able to up your clients calories after a longer deficit, and still keep them shredded? Wouldn’t that lead to long term weight gain again? - Bella

Going to answer common reverse dieting questions for you.

1. Can everyone reverse diet?

2. Do reverse diets always work?

3. Will I gain fat if I reverse diet?

4. How many calories should I add?

5. Should I be adding calories every week?

6. Where should my calories come from, protein, carbs or fat?

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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➢ Suggested food list-

➢ Ask a question- https://www.colossusfitness.com/podcast

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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 when to end a bulk, the truth about fibre and why you weigh-in higher when sick.

Josh quote: "If you show me the information and it makes sense, I'll just change my mind, I don't get married to my beliefs, that's one of my things I'll say is don't marry your beliefs. You should date them." - Dr Layne Norton

Kyle quote: It’s better to acknowledge a hard truth and face it head on rather than pretend it doesn’t exist”

What has us excited or intrigued:

Client shoutout: Brooke- well over 100 pounds down

Question 1- Why do you reccomend fibre so much for fitness?

Question 2- Why do I weigh in heavier when I am sick?

Question 3- If you have been bulking and in a surplus 250-500 calories how do you know when to do a cut? Is there a body fat percentage range you would recommend? or if the strength gains start stalling and for how long?

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

Email me/ submit a mailbox Monday question [email protected]

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ Apply for coaching www.colossusfitness.com

In this episode we take a deep dive into an Instagram post we recently came across.

“Everyone 18-35, drop some elite ball knowledge but the topic is self improvement.”

We dive deep into some different tips and strategies to improve your life and habits, guaranteed.

1- Every pattern in your life repeats until you learn the lesson. The moment you choose differently, the loop ends and growth begins.

2- You suffer more in your head than in reality

3- Action ends suffering

4- By the time you have the perfect plan, its too late.

5- Sit and observe. Everything has a pattern- people, problems, situations, even life itself. The moment you crack the pattern, everything begins to change. And simply observation itself will change outcomes.

6- Work on your nervous system regulation

7- If you say something, do it. If you can’t do it, don’t say it.

8- Motivation is a lie

9- Put yourself in hard situations and figure it out later.

10- Start today. start now. don’t wait for Monday, 1st of the month or the new year.

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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➢ Ask a question for Motivation Monday- https://www.colossusfitness.com/podcast

➢ Soreness YT video- https://www.youtube.com/watch?v=7UbHeTPfTpM

➢ Sweating YT video- https://www.youtube.com/watch?v=pDkwoE-7VgM&t=4s

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 look amazing in 30 days, the truth about soreness and sweating & learning to say no.

Time Stamps:

(0:00) - Intro

Josh quote: "Goals are good for setting direction, but systems are best for making progress." - James Clear

**Kyle quote: “**When the pain of staying the same becomes greater than the pain of change, that is when we change.”

What has us excited or intrigued:

Client shoutout: Hard working fathers

Weekly questions:

Question 1- I’ve got a trip coming up in just over 4 weeks and want to get ready for the beach. What would you recommend me doing in that short of a time frame?

Question 2- I’ve been seeing some great progress in my weight loss and strength but find I’m not sore or don’t sweat from my workouts. What am I doing wrong? 

Question 3- How to get better at saying no? I always have the right intentions and really struggling with saying no to things that are holding me back.

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

Email me/ submit a mailbox Monday question [email protected]

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ Apply for coaching www.colossusfitness.com

➢ Perfect workout structure podcast- https://open.spotify.com/episode/0CeoZ7WD7RtTAWhB601O1X?si=Qx6Qh469Q5uemQtBKlZzDg

In this episode we break down why your workout routine needs to be changed and what’s likely wrong with it. We break down everything included in a perfectly optimized workout routine.

(0:00) - Intro

This episode is for you if:

• You change workouts every week.
• You train hard but do not track anything.
• You copy influencers with completely different goals, genetics, and lifestyles.
• You do too much junk volume.
• You skip legs, mobility, cardio, or recovery.
• You have no progression model.
• You only judge workouts by sweat, soreness, or pump.

This can be fixed with a good routine. One that isn’t random and has intention.

What makes a routine bad:

-Random

-Too easy

-Too advanced

-Built around motivation and is one you can’t follow

-Is made for someone else and not you

How I design elite routines for my clients that get 5x faster results:

• Start days of week
• Volume (MRV/ MED) - Somewhere in the middle
• Split or theme
• Exercise selection
• Nervous system considerations
• Cadence w gym equipment

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

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......

Josh quote: “Rock bottom is a trampoline.”

Kyle quote: “Hindsight is 2020.”

After something happens, it’s easy to look back and think the right answer was obvious.

What has us excited or intrigued:

Client shoutout: Anthony Fera

Weekly questions:

1. Are people actually getting healthier, or are we just getting better at buying health products?

2. If your watch says you slept poorly but you feel fine, should you trust the data or your body?

3. How do you stay fit when groceries, life, kids, mortgages, and stress all feel more expensive and demanding than ever?

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

Email me/ submit a mailbox Monday question [email protected]

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

CHECK OUT OUR WEBSITE FAT LOSS GUIDE- www.colossusfitness.com

1- Eat Mindfully

• Pay attention to what and how much you're eating. Avoid distractions like watching TV or using your phone while eating. Chew your food slowly and savor each bite.

2- EAT BETTER FOOD!!!

• Prioritize protein, eat enough fibre & drink lots of water

3- Understand the difference between tolerable and intolerable hunger

Tolerable Hunger: You're hungry, but still in control. You can focus, function normally, and wait until your next meal.

Intolerable Hunger: Hunger is consuming your thoughts. You're irritable, distracted, and likely to overeat when food becomes available.

4- Get rid of the liquid/empty/garbage calories

• Fill up with more low calorie

5- Have regular consistent meals & be in a reasonable deficit

• As Huberman says, “eat like an adult.”

• Eating regular, balanced meals and snacks can help stabilize blood sugar levels and prevent extreme hunger, which can lead to overeating.

6- Manage Stress & Get Enough Sleep

• Lack of sleep can disrupt hunger hormones, leading to increased appetite. Aim for 7-9 hours of quality sleep per night.

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/

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

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 manage BBQ’s in the summer, if fruit makes you fat and how to know if you’re pushing yourself in the gym.

**Josh quote: “**Inventory of your actions and I guarantee it will equal what you’re getting.”

**Kyle quote: “**Growth isn't about adding more. It's about letting go of what no longer serves the person you're becoming.”

What has us excited or intrigued:

Client shoutout: All the challenge winners

Weekly questions:

Question 1- I am going to a BBQ and I always end up overeating and find it’s impossible to hit my nutritional goals. What tips do you have to navigate this and stay on track this summer?

Question 2- I love fruit but everyone says the sugars will make me fat and that it’s bad for me. How much is too much and is it bad to eat fruit when trying to lose weight?

Question 3- How can I know if I’m pushing myself enough in the gym?

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

Email me/ submit a mailbox Monday question [email protected]

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ Check out our website- www.colossusfitness.com

In this episode we go over 7 simple strategies to actually get the most out of your workouts.

Why is it that some people go to the same gym for years and don’t see progress? Everything explained here could be why.

(0:00) - Intro

1- Focus on mostly strength training

• Have the right balance between cardio/classes/etc

2- Train with intent
Going through the motions won’t cut it.

• Josh’s straight arm pulldown example

3- If you’re going to use your phone, set timers

4- Go in with a specific plan & have a coach

5- understand how to navigate when it’s busy.

*ask someone how many sets

*understand the right changes to make

*cable chest fly vs. db chest fly

6- Workout with someone that challenges and pushes you if possible

7- Realize the results leave far past the gym. Nutrition, sleep, etc.

*a workout is only 4% of your day

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/