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

➢ DM us on IG @ColossusFit saying "Body Recomp" to apply for coaching
➢complete fat loss guide: https://open.spotify.com/episode/78fmGkxstiM2HzbfHxs2RC?si=44d170d7fb0144a2
➢Vacation Tips: https://open.spotify.com/episode/4ZrwQuKyPq764cHu1JMZEZ?si=278b8840998a4228
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 why you're not losing body fat, stay fit while travelling & how to stay motivated in hot weather. 
Josh quote: "You didn't come this far to only come this far."
Kyle quote: “It doesn’t take a scientist to understand this. You get out what you put in. So stop making excuses and get out there and do whatever it takes to reach your goals.”
Weekly thoughts/recommendations: 
Client shoutout:  Sarah & Andy
1) How do I stay on track while travelling or on the road? 
2) Why am I not losing body fat? 
3) How to stay motivated in hot and humid weather, basic workout equipment for beginners working out from home. 
4) Can you have protein on rest days?
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 Glute Gains to IG @ColossusFit to potentially get accepted for 80% off online coaching 
In today's episode we give you our top 5 tips to grow dat booty!
Fix Anterior Pelvic Tilt (ATP): https://www.youtube.com/watch?v=Tn9X_q0q2TM&t=1s
5 Top Glute Exercises: https://www.youtube.com/watch?v=v6DHjJtrzgc&t=151s

Listed points:
1) Put on training wheels 
2) Focusing on the 4 categories of the glutes
3) Frequency
4) Include glutes in your cardio routine
5) Priming movements

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

➢Giveaway for apple watch: https://www.instagram.com/p/CQwRJyuBgax/
➢ Message us on IG @Colossusfit "Good to great" to inquire for 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 when to switch your macros, will weights bulk you up and so much more.
(1:58) Kyle quote: "They know more about the celebrity going in and out of rehab than they do their own personal development"
(4:30) - Josh quote: "Shine bright like a diamond." - Ri Ri
(5:23) - Weekly thoughts/recommendations: 
(13:31) - Client shoutout: Victoria
(15:44) - Question 1- When do you know when it's time to switch up your macros?
(19:38) - Question 2- Will lifting heavy weights cause a short girl to bulk up?
(20:30) Message us on IG "Good to great" for a special offer
(22:05) - Question 3-How do you feel about tik tok trends & drama?
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/

Apply for coaching: 

Colossus Fitness - The Polished Physique Program

In today's episode we talk to you about the pyramid of nutrition priorities.

1- Energy balance
2- Macronutrients

Carbohydrates contain 4 kcal per gram
Proteins contain 4 kcal per gram
Fats contain 9 kcal per gram (this is roughly double the amount found in the other two macros)

Protein: allows your body to grow, build and repair tissues, and protect lean body mass (your muscle mass)

Carbs: are eventually broken down into glucose, which is the main energy source for your body.
-there are carbohydrates that help synthesize specific amino acids (protein building blocks) and allow for consistent bowel movements. Fiber is a type of carbohydrate that cannot be broken down by your GI tract. Therefore, this nutrient does not give you energy, but it does help rid your body of waste and keeps your intestinal tract healthy.

Fats: Allows you to store energy, cushion organs, make certain hormones, absorb fat soluble vitamins, and helps with cell membrane integrity.

Fat gets a bad reputation because it is the highest in calories and certain types of fat are not good for us, but if you can focus on the type of fat and amount of fat, it is instrumental to a healthy diet.

3- Micronutrients
*Quality of foods is super important and avoid just eating nonsense
4- Meal timing
5- Supplements

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

➢ Follow us on Instagram: https://www.instagram.com/colossusfit @COLOSSUSFIT
➢ DM Us -> "Super Human" to learn more about our coaching
➢ https://open.spotify.com/episode/1evsdw5FWZCSzvKOSPNw0d?si=AnZN9ga2QgKdf0mpUJbRVg&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 the natural supplement that turns you superhuman and how to bulk without ruining your diet. 

Time Stamps:
(1:09) - Josh quote: "It feels good to feel good."
(6:04) - Kyle quote: the key to transformation is implementation
(10:02) - Weekly thoughts/recommendations
(16:28) - Client shoutout: Cam Munro
(18:24) - Question 1: Natural supplement that turns you superhuman?
(25:50) - Question 2: What fears do you have?
(34:10) - Question 3: I asked a question on your story yesterday and i was wondering if you had any tips on how to maintain a healthy diet and also reach calorie goals when bulking? 

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

➢ $100 Lululemon giftcard giveaway: https://www.instagram.com/p/CQeRsLCBz2b/
➢ DM us @ColossusFit "Summer abs" to apply (3-4 spots available)
➢Why you should & shouldn't care about your weight: https://open.spotify.com/episode/3CATgXv8l4l21hVTQucvrj?si=1f60b2de72804cb5
In today's episode we give you 15 different ways you're likely progressing even if the scale isn't' changing as much as you want it to.
1. You're choosing the healthier option. 
2. Your mental health is improving
3. Your clothes fit better than you used to
4. You're losing inches
5. Your photos look different
6. You can do more things you enjoy (long hikes, keep up w/ kids, etc)
7. Everyday tasks are getting easier for you
8. You're strength is going up in your workouts
9. Your sleep has improved
10. Your mind is sharper & mood has improved 
11. Your joints don't hurt as much
12. Your endurance/cardio is improving
13. Your blood work has improved
14. You have more energy
15. You're turning fitness into a lifestyle & impacting those around you. 
Bonus 1.  Compliments from other people 
Bonus 2. Staying 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
➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ Send us a DM "Casey Study" on IG @ColossusFit
➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
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 control cravings, stay fit with a busy schedule &  how to control cravings.
Time Stamps: 
(0:00) - Intro 
(1:20) Josh quote: "Don’t let the old man in." - Toby Keith 
(3:37) Kyle quote: "Good things take time." - John Wooden
(5:59) Bonus quote: "nothing worth having comes easy"
(6:17) Weekly thoughts/recommendations 
(13:25) Client shoutout: Ananya
(18:04) Question 1 - How to stay fit with a busy schedule? 
(28:35) Question 2 -How much cardio is too much?
(35:05) Question 3 -How To control cravings?
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/

➢Online Coaching: https://colossusfitness.com/
➢$100 Starbucks Giveaway: https://www.instagram.com/colossusfit/?hl=en
(Will be posted around 12:00pm EST time)
In today's episode we give you seven high level tips to stop over eating once and for all! 

1. Don't be half in half out
2. Watch your words
3. Satiate and understand hunger signling
4. Avoid trigger foods when down.
5. Prepare and strive to understand yourself
6. Talk to someone about it
7. Know when to pullback/ give flexibility or give yourself a break

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 @ColossusFit "Summer ABS" to inquire for coaching
➢ Full fat loss guide episode: https://open.spotify.com/episode/78fmGkxstiM2HzbfHxs2RC?si=73b6b50fe6494322
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 lose body-fat quickly, train abs everyday, and increase chest strength.
Timestamps:
(0:00) Intro
(1:07) - Josh quote: "Remember that life's greatest lessons are usually learned at the worst times and from the worst mistake."
(2:41) -  Kyle quote: 'Be very selective about who you take advice from. One quick way to lose your momentum and confidence is by taking advice from those who aren't qualified to give it"
(6:40) - Client shoutout: Kim
(9:03) Question 1: How do I lower my body-fat quickly? 
(20:45) - Question 2: Should I train abs everyday? 
(25:03) - Question 3: When you use measurements to calculate progress, which ones do you focus on?
(28:10) - Question 4: New to chest workouts. what are your best exercises to increase my strength? 
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/