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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.
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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/

DM “fired up” to @colossusfit to apply for online coaching so you can get in the best shape of your life.
In today’s episode we give you seven ways to boost your energy, guaranteed.
Listed points:

1. Exercise

• Consistent workout schedule (motivation gets you there, discipline keeps you going)
• Walking actually net gives you more energy/ work in more activity into your day. Try a mid day walk.

• Spend time in nature
• Morning walk
• Limit screen time at night

• High protein delivers energy
• Limit “massive” meals
• Water first
• Know how food affects you
• Stop snacking on foods you can’t control
• Don’t eat after 8 pm

• Mental health
• Rest and recovery
• Do things that actually relax you
• Journaling

• Audio books
• Podcasts
• Books
• Motivational videos

• No phone first thing in the morning
• No phone right before bed
• Follow accounts that motivate you

2. Sun exposure first thing in the morning
3. Learn how to eat for energy
4. Take self care seriously
DM "Fired up" to @ColossusFit to start your transformation (4 spots available) 
5. Spend 15-30 minutes getting inspired each day
6. Spend less time on your phone
7. Stop entertaining your excuses
Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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DM Elite to @colossusfit to achieve your elite transformation- 3 people

In today’s episode we give you eight habits to obtain elite fitness status.

1. Be on a routine where you move/ train on all planes of fitness (sagittal, coronal (or frontal) and transverse)
2. Understand there are two types of workouts (Peaked and focused or on the phone and “here to get it done” attitude) Have an attitude for progression
3. Does't skip cardio, abs, mobility, compounds or movements they don’t like
4. Coach. Explain all high level athletes
5. You track progress (Photos, measurements, weigh-ins)
6. Takes recovery seriously (Sleep, mobility work, etc)
7. Identity around nutrition is focused on health. - High protein, lots of veggies, right amount of calories, minimal alcohol, etc
8. Work gets put in no matter what day. Rest day, tired day, sore day, etc. - “You can never expect to succeed if you only put in work on the days you feel like it,”

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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➢ DM “October Shred” to @colossusfit to get started (5 spots)
➢ Youtube form playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7
➢Fix Your Form Pocket Book: http://bit.ly/FormCheatSheet

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 a few gym hacks you need to know, our favourite go to healthy snacks and whether carbs or fats are worse.

(0:00) - Intro
(1:03) - Kyle quote: “Nobody owes you anything, but you owe you everything.”
(2:45) - Josh quote: "There are two ways to do something: the right way and again."
(6:45) - Weekly thoughts/recommendations
(8:35) - Client shoutout: Chris M
(11:10) Question 1- Congrats on 10 years of lifting. Seeing that you’re pros, what are some of your go to gym hacks that will help me in the gym?
(22:30) Question 2- What are your favorite go to healthy snacks that are either low calorie or high in protein?
(31:25) - 3- Carbs or fats, what is worse for me?

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 “Gym Buddy” to @colossusfit to start your transformation today

In today's episode we go over eight ways to get out of a rut that actually work. 

Listed points:

1. Find your why and make it deep
2. Find a grounding motivator (Night out, weigh-in date, trip, competition with friends)
3. By stop entertaining your excuses - Call yourself out and make change towards consistency
4. By actually tracking progress
5. Gym buddy (or coach) Friends and family are often supportive, but they don’t always provide the push we need when we’re stuck in a rut.
6. Take on some sort of challenge *mention 31 Day Challenge 
7. Uncover the real reason.
8.  Start small, but let the momentum carry.

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 “September Shred” (3 spots)

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 have more energy during the day, when to join a gym and social media vs. reality. 

(0:00) - Intro
(0:35) - Josh quote: “Be uncommon amongst uncommon men.”
(6:10) - Kyle quote: “The more you do, the more you get used to doing.” - Coach KG
(8:00) - Weekly thoughts/recommendations
(16:50) - Client shoutout: Becca H with Coach Jason
(19:30) - Question 1- I struggle with energy. I workout a fair amount, eat decently clean but find I’m pretty tired consistently, especially later at night. Any tips or strategies you recommend?
(29:01) - 2- Do you feel like your social media persona fully matches up with who you actually are? I know a girl who’s always posting about getting up at certain times, no cheat meals, etc and doesn’t live it in real life. Is there any part of what you say that isn’t fully true?
(36:00) - 3- I’ve been working out for almost a year now at home with a few dumbbells up to 20lbs, some bands and a few random things here and there. How do you know when it’s ‘time’ to make the leap into going to the gym?

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

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DM "Kiwi" to @ColossusFit to start your coaching journey so you can do fitness forever <3

It’s important to understand that your relationship with food goes deeper than fuelling your body. Unlike animals that eat solely for survival, humans eat for a variety of reasons, such as joy, pleasure, culture, tradition, socialization, and to fuel their bodies.

Signs of a good relationship with food include:

• You give yourself unconditional permission to eat the foods you enjoy.
• You listen and respect your body’s natural hunger cues.
• You eat when you’re hungry and stop when you’re full.
• You don’t obsess over the number on the scale.
• You don’t let the opinions of others dictate which foods you eat.
• You don’t feel the need to justify your food choices.
• You understand that you’re not defined by the foods you eat.
• You enjoy all food in moderation.
• You choose foods that make you feel your best.
• Calories are not the focus of your food choices.

1. Don’t label good and bad foods
2. Know no one’s perfect: Avoid hedonistic eating tendencies (understand if you eat when sad, stressed, bored and find work arounds).
3. Planning
4. Learn more about foods & focus on health
5. Eat when you’re hungry
6. Fill your day with healthy foods (Have healthy options readily available)
7. Never punish yourself

Developing a good relationship with food takes time, patience, and kindness toward yourself. Allow yourself to navigate this journey without judgment, and take it day by day.

Listed points:

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ Dm us "Body Recomp" on IG @ColossusFit to apply for coaching (4 spots available)
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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 re-build leg strength, what to eat before morning workouts and increase calories long term.

Time Stamps:
(0:00) - Intro
(0:28) - Kyle quote: “You don’t realize what you have until it’s gone”
(3:05) - Josh quote: "it's not who you are that holds you back. It's who you think you are not."
(5:12) - Weekly thoughts/recommendations:
(15:45) - Client shoutout: Sarah
(18:45) - Question 1- Tips/opinions on working out 10-15 mins after waking? no food/caffeine?
(22:45) - Question 2- I’d like to get to a point where my calories are higher long term, what suggestions do you have to get there?
(28:40) - Question 3- I felt like my legs were stronger in the past, especially before this summer. Any tips or tricks to get that strength back?

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/