➢Now accepting 3 clients DM on IG @ColossusFit "strength & speed"
This is a once in a lifetime opportunity for anyone looking to become faster, stronger & leaner all at the same time.  Make sure to send us that message!
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 maintain discipline , keep strength while preparing for a heavy cardiovascular event & how to get rid of fat on your thighs. 
Timestamps:
(0:00) - Intro 
(0:45) Josh quote: "Most people don't want to hear the thing that will make it work better. They want to hear what will make it easier.
(4:38) Kyle quote: "Perfect doesn't exist. The 'right time' doesn't exist. Feeling 100% ready doesn't exist. Stop waiting for things that don't exist to start."
(6:48) Weekly thoughts/recommendations: Student investments
(9:15) Client shoutout: Chelsea
(12:03) Question 1- It's easy to have motivation, I struggle to keep discipline, do you have any tips to keep having it?
(18:20) 2- What is the best way to maintain a strength training schedule when preparing for a big cardiovascular event?
(23:29) 3- I store fat in my thighs & since spot training isn't real, what's the best way to lose 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:  https://colossusfitness.com/

Apply for coaching: https://colossusfitness.com/

In today's episode we give you six clear reasons why you aren't building muscle.

Link to programming episode: 

112: The Perfect Workout Structure For Ultimate Results 

1. You're too scared to be strong
2. You don't listen to your body
3. You aren't sleeping and taking care of stress
4. You aren't eating the right foods
5. You aren't on the right program - you do too much cardio
6. You have unrealistic expectations / Bonus- too much cardio

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 summer special @ColossusFit w/ keyword "SUMMER SPECIAL" (absolute last chance)
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 truth about clean eating, how to get your significant on track with fitness & the best supplements for fat loss.
(0:00) - Intro
(2:02) - Kyle quote: "Think strong, not skinny"
(3:35) - Josh quote: "I go to work monday-friday for my pay cheque, no work no pay, and I feel the same with my workout. I go my five times, eat right, and get paid with an amazing body." - Client Tatiana 
(4:40) - Kyle Bonus quote: “Success isn't owned. It's leased and rent is due every day. If you do the bare minimum, expect bare minimum results.” -- J. J. Watt
(5:50) - Client shoutout: Dan 
(9:50) - Weekly thoughts/recommendations: 
(12:00) Question 1 - How can I get my S/O motivated to workout and live a healthy lifestyle? 
(22:48) Question 2 - Best advice to consistent 'clean diet'? I usually fall off after the 2nd week.
(28:00) Question 3 - Are you into supplements, how do they help which ones are worth investing in to?
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 discounted coaching @ColossusFit "Summer Special"

This will be the last week for our summer special, as soon as May 31st hits, you won't hear about it anymore. APPLY NOW!

Summary of episode:

In this episode we talk to you about how you can not only get in shape for this upcoming summer, but also maintain it for summer and after it too. Enjoy!

Check out the episode we made before with our top 10 tips to start and finish your transformation: 

262: 10 Tips to Start & Complete Your Summer Body Transformation

^In this episode we talk about having a start and end date, diet breaks, getting outside & so much more. You won't want to miss it.

Listed points:

Staying on track over the weekend:
1- Try to prepare. Buy turkey burgers, etc.
2- Set limits. Aka 2 vodka sodas on Saturday night
3- Protein fast
4- Fix your mindset. Stop grabbing everything you can

Not lose progress while travelling:
1- Plan (just like everything)
2- Stay super active
3- Avoid harming your body & eating everything in sight

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 take a screenshot and share this podcast to your story & tag @colossusfit + @anjuli_fitforlife so we can show you some love back <3
In today's episode we interview Anjuli Mack from Fit For Life.  Anjuli is an online body transformation coach, physique competitor and just an overall great human being with some of the best content out there.

➢Follow Anjuli on IG: @anjuli_fitforlife https://www.instagram.com/anjuli_fitforlife/
➢ Anjuli's youtube: https://www.youtube.com/c/AnjuliMack/videos
➢ Anjuli's podcast on spotify: https://open.spotify.com/show/1dzI5pdOMkODY6ziL5GkaA?si=aA6NjyPjTiq4PL7SbIQu7g

Questions w/ timestamps:
(3:05) - What does being strong mean to you? 
(4:40) - What types of tips do you have for someone looking to improve confidence? 
(12:35) - What do you like to do for goal setting?
(16:00) - What types of tips do you have for consistency? 
(22:50) - What are some of your favourite books?
(32:00) - What are some of your tips to stay fit for life?
(34:10) - Saw you posted tips on bloating and what not, what tips do you have for anyone struggling with this?
(37:15) - What are some examples of non scale victories you like to share?
(40:25) - Favourite fun foods?
Memorable quotes:
"I am the most confident when my actions line up with my goals."
"Actions speak louder than words"
Book recommendations: 
- Atomic Habits by James Clear
- The Perfect Day Formula by Craig Ballantyne 
- Like She Owns The Place by Carla Alwill Leyba
- 10x Rule by Grant Cardone
- How to Be a Boss by Lilly Singh
- Jab, Jab, Jab, Right Hook by Gary Vaynerchuk 
- School of Greatness by Lewis Howes
- How to Think Like a Monk by Jay Shetty
- Tools of Titans by Tim Ferris
- How to Win Friends & Influence People by Dale Carnegie 
Thanks for listening! We genuinely appreciate every single one of you listening.

➢Join our Inner Circle Group for FREE: https://m.facebook.com/groups/1714255235504738/?tsid=0.7112165249974131&source=result
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ Apply for coaching @ColossusFit "Summer Special" 
➢ Macro hacks: https://colossusfitness.ca/blog/howtotrackmacroswheneatingout
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 Instagram vs. reality, 5 tips to accurately track macros, unique cardio hacks & more.
(0:00) Intro
(0:30) - Josh quote: “If it is to be, it is up to me.”
(5:00) - Kyle quote: 'Ten years from now, make sure you can say that you chose your life, you didn't settle for it"
(8:00) - Weekly thoughts/recommendations: 
(14:45) - Client shoutout: Bobby B
(19:30) - Question 1:  I've been struggling going out to eat & staying consistent. what's the best way to log this stuff?
Top tips: 
1- Find accurate results in the data base (look up website, Myfitnesspal)
2- Can’t find it? Build it w/ all ingredients. 
3- Too hard to build? Find a twin. Pizza example
4- When worried- overlog
5- Plan ahead and log beforehand if possible
Bonus- protein fast to allow for more freedom
(34:13) - Question 2: At what point should someone start using extra gym equipment like a lifting belt, knee sleeves, elbow sleeves, etc. Is it a certain weight? A certain way that person feels comfortable with? I know it's different for everyone but I'd like to at least hear at what point and weight you guys started using them. I'm also just considering when I should get a belt and knee sleeves in particular.
(40:27) - Question 3: I have not listened to all the podcasts episodes yet so you guys probably covered this but...what are the best active things to do outside of the gym to have that active lifestyle. For example hiking, kayaking, bicycle...what else no sports . 
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 "summer special" to our IG @Colossusfit to get started with coaching at a special price.
In today's episode we go over 32 quick fitness hacks to level up your results right away. For fun, I reached out and had our amazing community share some of their favorite fitness hacks. They turned out amazing and you aren't going to want to miss today's amazing episode. 
Listed points:
1. 5-minutes of dynamic stretching or a walk can improve your mood and productivity.
2. Reward yourself to stay motivated (I love massages).
3. Get a fitness buddy.
4. Use greek yogurt instead of sour cream to make vege or chip dip
5. Failure to plan is a plan to fail. Take out all the guesswork and make it easy for yourself.
6. Get a coach-summer special
7. While having my coffee I plan my entire day of meals and check my macros.
8. Eating on a smaller plate. We are conditioned to "Finish your plate" regardless of size. Use a smaller plate.
9. You can literally add protein powder to anything lol.
10. Add lemon juice to your BCCA's
11. hidrate water bottle (Bluetooth bottle - tracks my water and alerts when behind intake.
12. Pre-log meals and snacks!!! Give yourself some wiggle room and have a game plan.
13. Don't get disheartened when you no longer enjoy a certain exercise. Try new ones!
14. Get up early but putting your alarm far away.
15. Journalling at the gym between sets.
16. Stand. All the time.
17. Find a brand of protein powder that doesn't suck.
18. Volumize your stir fry with egg whites. Super easy and great sneaky way to add some protein.
19. Everyday is a restart!! Don't let the bad days hold you back.
20. Volumize your oatmeal using more water than oats! Lower calories, higher volume.
21. Oats in smoothies for extra carbs.
22. Save cardio for last to have a killer muscle blast.
23. Winners win. Stop making excuses and find a way to win in everything in life.
24. Waking up earlier gives you more time to get your gallon of water in.
25. Drink your water through a straw, it helps water intake!
26. Mental health can hinder fitness progress. There is strength in seeking support. See a therapist or talk to someone.
27. Turn your life session into a mini dance party with the right music!
28 Sleep more to do more.
29. If you workout in the morning, lay your clothes out so they are ready to go.
30. Use your rest days to do yoga and meditation to reset.
31. Try meal prep.
32. If you don't feel like exercises, just do 5-mins. If you still don't want to, stop. 99% of the time you'll keep going.

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 the Summer Special (Accepting 7 new clients) @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 whether or not you should eat before a workout, best fitness, nutrition & growth books. 
(0:00) - Intro
(2:04) - Josh quote: "start by doing what is necessary, then what is possible, and suddenly you are doing the impossible." 
(5:15) - Kyle quote: make yourself a priority.
(8:02) - Client shoutout: Tiffany 
(8:54) - Weekly thoughts/recommendations: Environment
(13:45) Question 1-  I'm working out in the mornings. What's the best thing to eat before I train? Do I eat at all? What about if you're doing just cardio? 
(18:35) Question 2- What are your favourite books overall? Nutrition, fitness, mindset, growth?
(29:05) Question 3- What's your cohosts best and worst fitness habit? 
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/

➢Follow us on instagram @colossusfit for daily content
In today's episode we go over 6 tips to improve your recovery for better results and less soreness.
We all know  soreness WILL happen. But once you get used to specific movements & continue to stay consistent, it does get better.
Training a muscle while it's still sore can reduce the activation of the desired muscle. 

1- Ease your way into the program.
2- Sleep
3- Self myfacial Release (foam roll, massage gun, etc)
4- Active recovery post workout. (cool down) Use a low intensity that involves muscles worked.
5- Protein
6- Omega 3's
One last thing to mention, static stretching has been proven to not reduce muscle soreness & can actually interfere with recovery post workout.

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 discounted coaching @Colossusfit w/ the key word "Summer Special"
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 stop dieting, how to get sub 10% body-fat and a stronger back.
(0:21) - Kyle quote: "The most advanced thing you can do, are the basics... Consistently. "
(2:45) - Josh quote: "I wish there was a way to know you're in the good old days, before you've actually left them." - Andy Bernard
(4:30) - Weekly thoughts/recommendations: 
(9:38) - Summer Special Announcement
(10:27) - Client shoutout: Kelvin
(12:05) - Question1: How to transition from a calorie deficit to maintain/bulk? 
(17:45) - Question 2: How to get sub 10% bodyfat without running? 
(25:55) - Question 3: Good stretches/exercises for back pain?
How To Fix Lower Back Pain (10 Easy Steps): https://www.youtube.com/watch?v=91JouSOlDZQ&t=22s
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/