➢ DM us "Case Study" @ColossusFit to apply for coaching (5 spots available)
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 fix muscle imbalances, stay on track at work & adjust eating & training for night shift work. 
(0:53) - Kyle quote: "Those who lose accountability end up becoming weak" 
(3:08) - Josh quote: "You can only live one moment at a time, and you can only live it once." 
(8:40) - Client shoutout: Jonathan L
(11:17) - Question 1- How to correct one side of muscles that is noticeably stronger and bigger than other. 
(16:05) - Question 2- I work in an office environment that is always bringing in treats to share with coworkers.  What are healthy alternatives to bring in so I can participate?  The go to is donuts, bagels, and muffins.
(22:27) - Question 3- Gonna start working night shifts soon, tips to adapt training & nutrition schedule? 
Thanks for listening! We genuinely appreciate every single one of you listening.
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In today's episode we give you eight ways to build muscle faster.

3 mechanisms in which you build muscle:
1- Mechanical tension
2- Muscle damage
3- Metabolic stress

Listed points:
1- Strength train 3-6x per week
2- Increase training volume (periodized routine)
3- Focus on the eccentrics to tear muscle fibres
4- More protein
5- Slight calorie surplus
6- More sleep & focus on recovery
7- Full range of motion movements
8- Train big muscle groups more

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

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➢Apply to get your Polished Physique: www.colossusfitness.com

Colossus Fitness - The Polished Physique Program

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➢ 50 tips to a fit, healthy & happy life: https://open.spotify.com/episode/6ZIw8kfGbETMRaw0fu23GQ?si=9yNHlVvwS3qAxvmNinJLog&dl_branch=1
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 to reduce cellulite, tips to maximize happiness & run faster/be more explosive. 
(0:00) - Intro
(1:50) - Josh quote: You get the best out of others when you give the best of yourself.”  Harvey S. Firestone
(3:26) - Kyle quote: "Pressure is a word that is misued in our vocabulary. When you start thinking of pressure, it's because you've started to think of failure." - Tommy Lasorda
(6:30) - Weekly thoughts/recommendations 
(10:48) Client shoutout: Alexa Gray
(12:47)- Question 1: I have a lot of cellulite in my leg areas and it really makes me upset, how do I get rid of it fast?
(18:53) - Question 2- What do you do to stay happy each day? 
(21:35) Question 3 - How can I become a faster and more explosive sprinter? 
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/

Learn more about online coaching: Colossus Fitness - The Polished Physique Program

In today's episode we go over ten magical tips to manage stress and optimize yourself for a fitter, healthier and happier life. 

Listed points:
1- Exercise.
2- Make time for hobbies- Drawing, golf, puzzles, etc.
3- Eat well/limit alcohol & stimulants. Good food will fuel you & leave you feeling better.
4- Take a break/slow down. Nature walks, meditation, regular walks, paddleboard, hike, etc.
5- 5 by 5 rule: If it's not gonna matter in 5 years, don't spend more than 5 minutes being upset about it.
6-Organize yourself. Spend a few mins cleaning. Car, house, work space, etc.
7- Reflection journal/gratitude practice.
8- Talk about your problems/ connect with supportive people.
If things are bothering you, talking about them can help lower your stress. You can talk to family members, friends, a coach, your doctor, or a therapist.
9- Bonus factors- Pets, plants, etc.
10- Eliminate Your Triggers. If you can’t identify the main causes of your stress, try keeping a stress journal. Make note of when you become most anxious and see if you can determine a pattern, then find ways to remove or lessen those triggers. Look for solutions, not excuses/problems.

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 @ColossusFit "Best Shape" to apply for discounted coaching
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 stay consistent with morning workouts, if women & men need different exercises & the Colossus Fit origin story.
(0:37) - Josh quote: "The only limit is your mind."
(3:47) - Kyle quote: "Mirror mirror on the wall, I'll always get up after I fall. And whether I run, walk or have to crawl, I'll set my goals and achieve them all. "
(5:12) - Weekly thoughts/recommendations
(9:26) - Client shoutout: Kathleen O'Grady
(11:40) - Question 1: How to get morning workouts in? I know it will benefit me a ton but I really struggle.
(15:53) - Question 2: Do women need different exercises than men? I've heard so many different things.
(19:42) - Question 3: Colossus Fitness/Fit healthy Happy Origin story 
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/

Colossus Fitness - The Polished Physique Program
In today's episode we go over eight nutrition habits from our clients to make you fitter, healthier and happier.

Summary of episode:
1) Get out of your head (Protein) - Colleen
2) Anyone can go to the gym for 1 hour, it's the other 23 that are hard - Bianca
3) Track Your Macros - Victoria
4) Prioritize protein, keep it simple, and start with small changes, these lead to big things - Paola
5) "80/20 Rule" - Coach Armando
6) Fill up on veggies, first when you're hungry, then proteins and then healthy fats and carbs - Manesi
7) "Pre-log when contemplating and overlog when unsure." - Krish
8) "Cut out hidden & empty calories" - Nicole

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

➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
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➢Apply to get your Polished Physique: 

Colossus Fitness - The Polished Physique Program

➢ Dm us "SKINNY FAT" on IG @Colossusfit to apply for discounted coaching
➢ 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 top supplements for fat loss, how to lose bodyfat & gain lean muscle at the same time.
(3:28) Kyle quote: Adapt & evolve.
(5:35) Josh quote: "If you cannot do great things, do small things in a great way."
(7:55)  Weekly thoughts/recommendations: Do something you enjoy! 
(11:02) Client shoutout: Laura
(15:28) Question 1- Supplements for fat loss?
(23:02) Question 2- How to lose bodyfat & gain muscle at the same time?
(29:25) Question 3- Tips to stay hydrated during summer?
Thanks for listening! We genuinely appreciate every single one of you listening.
➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
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➢ Send a DM "Diets Suck" to get a special rate on coaching @ColossusFit (3 people)
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Summary of episode: : In today's episode we go over how to never fail a diet again and how to easily lose bodyfat without struggling.

Listed points:
1- Limit but don't restrict. 80/20 principle. Eat mainly whole foods!
2- Have challenging but realistic goals. Reverse engineering.
3- Portion control. 2 slices vs. 6
4- Surround yourself with supportive people.
5- Don't overwhelm yourself & be easy on yourself
6- Have a post diet plan. Reverse diet!
7- Water is secret weapon.

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- Obese to Beast to @Colossusfit On IG for a special deal!
➢ Kendra's transformation- https://www.instagram.com/p/CRby1gunp-l/

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 Protein Source For Muscle Gain & The Scoop On Veganism & How To Hit Crazy PR's In The Gym. 

Time Stamps: 
(1:07) - Kyle quote: "You'll never regret doing a workout or eating healthy."  - KG
(6:03) - Josh quote: "The world is so simple, that it's super complex."
(10:53) - Client shoutout: Kendra
(14:20) Question 1- Your opinion on veganism?
(19:35) Question 2- Do I have to eat meat if i want to gain a lot of muscle mass?
(22:03) Question 3-  What is the best cardio machine to use after strength training? (elliptical, treadmill, stairs?
(27:50) Question 4- PR's attempt routine or rituals?

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/

Colossus Fitness - The Polished Physique Program
In today's episode we go over 10 habits of super fit people. Being in great shape and staying in great shape is a cumulation of doing these ten habits consistently.

Listed points:
1. Catch themselves slipping
2. Has a game plan to get back on track
3. Chose the right options when they eat out / Avoid empty calories
4. Methods of accountability / coaching
5. Sweat everyday (Always moving) / consistent gym schedule
6. Fitness Accessories / Count their steps / scales
7. Get motivated / has a community / podcast/ books etc

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