➢ 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/

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

In this episode we do a full breakdown of gym etiquette along with our top tips, and our listeners biggest pet peeves.

Listed points:
-People resting on machines for long amounts of time, sitting on machines texting/watching videos forever. Taking 5+ minutes between sets and sitting on the machine the whole time!- Chelsea
-When they’re closed for months at a time.- Rowan
-When people try to constantly size you up or they workout beside you and act like we’re having a lifting competition... I’m just here to workout and do what makes me happy- Omar
- People not wiping down their machines- Brittany
-When they take your rope or handles off the cable machine while clearly you are still using it and having to chase after them to get it back- Yong
-When people talk to me... I’m here to work out, not socialize.. go away- Sierra
-Unwarranted form advice 😂 no sir, I do not need your broscience- Anjuli
-When people work right off the rack and block anyone else from getting weight- Isaac
-When someone is on the squat rack for an HOUR- Kathleen
-Super setting 47 machines at the same time- Dakota
- Not returning the weights to the rack😭😭😭 - Gaaga
- Invisible lat syndrome is what i hate the most loool they look so dumb walking with there arms all spread out like that😂 - Just Dre

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/

In today's episode we interview Mike Rosa from Anabolic aliens.  Mike is the founder of Anabolic Aliens a youtube channel with nearly 1 million subscribers, the founder of Exerprise app, a workout builder app that has over 500,000 users and a gifted athlete. 

➢Follow Mike on IG: @anabolicaliens https://www.instagram.com/anabolicaliens/
➢ Mike's App https://play.google.com/store/apps/details?id=com.anabolicaliens.exerprise&hl=en_CA&gl=US
➢Anabolic Aliens YouTube: https://www.youtube.com/user/AnabolicAliens

Questions w/ timestamps:
(1:00) - How have you been?
(2:40) - What tips do you have to accomplish home workouts?
(9:10)- I know you were getting ready for a physique competition, did that go through?
(9:58) - What's the background on your hair growth experience?
(12:00) - What would you say has lead to your overall success?
(13:35) - Can you tell us more about your experience with the Arnold expo and losing your money?
(17:10) - What are some things you wish you did differently along the way?
(21:20) - What tips do you have for anyone looking to start or grow a youtube channel?
(23:25) - What typical transformation tips do you have for the average person?
(26:30) - How do you balance your time?
(28:48) - How do you stay consistent with your 6:00am workouts in?
(34:15) - Where have you found the best info in your learning?
(36:00) - Tell us more about your youtube series and what you have available?
(38:52) - What's your favourite quote? 
"What matters most is how you see yourself"

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/

➢ DM us "May Case 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 the best workout split for fat loss or muscle gain, how to stay motivated through an injury & the best post workout routine.
Time stamps:
(0:00) - Intro
(3:10) - Josh quote: "discipline is doing what you hate to do, but nonnetheless doing it like you love it." - Mike Tyson
(5:22) - Kyle quote: "Time is the most precious resource there is- you have to protect it."
(8:08) - Client shoutout: Corwin
(11:12) - Question 1- how to stay motivated while having to modify workouts with an ongoing injury - Emily O
(21:10) - Question 2- Best workout split for fat loss and/or muscle gain? - Sabina
(27:40) - Question 3- best post workout routine?
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 to get your Polished Physique: https://colossusfitness.com/
➢How To Lose Weight & KEEP IT OFF FOR GOOD! (Full Guide) episode: https://open.spotify.com/episode/78fmGkxstiM2HzbfHxs2RC?si=4E4aVtRwSjaeg9MsTmNMYA

In the previous episode 272 we talked about how to lose weight and keep it off for good, now it's time to dial in how to lose that stubborn stomach fat, fast.

Listed points:
1- Stay consistent
2- Dial in the deficit with maximum accuracy.
3- Time frame. Roughly, when do you want to accomplish it?
4- Cut out alcohol to the best of your ability.
5- Have a team. 
6- Plan for what's next after you lose the stomach fat.

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 start your transformation @ColossusFit
➢Apply to get your Polished Physique:  https://colossusfitness.com/
➢ How to add lean muscle while losing fat: https://open.spotify.com/episode/11xKL6pcTmIXzPLdAov4AS?si=dHVjBqsKTc6aKKHybtpNfA
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 if you should reverse diet, how to grow your glutes & our personal fitness goals.
(0:00) Intro
(0:52) - Josh quote: "Stop waiting, start living." 
(2:25) - Kyle quote: "remember that life is full of ups and downs, without the downs the ups would mean nothing" 
(5:13) - Client shoutout: Meagan 
(6:10) - Weekly thoughts/recommendations:  -where TDEE comes from
(14:20) - Question 1- what are your personal goals right now? 
(18:12) - Question 2- I hear a lot of talk about a reverse diet, how does it work and when should I do it? 
(23:37) - Question 3- Alternatives to lunges? they're killing my knees. 
(27:03) - Question 4- How do I get a bigger butt and a smaller waist? 
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: Glute Gains to our Instagram @ColossusFit
https://www.instagram.com/colossusfit/?hl=en

In today's episode we go over 8 lies that fitness influencers tell you that you probably believe. We have been in this industry for almost ten years and we wanna share some of the insider secrets.

Listed points:
1- fitness clothing
2- diet teas & detoxes
3- waist trainers
4- Coaching
5- Cryo-chamber for fat loss 700
6- Stupid exercises
7- Fake natties
8- Supplements
(BONUS) 9- There's only one way to diet

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/

In today’s bonus episode we brought back our friend and legend Abbey Scott Crowson (IG @abbbeyscottt). Abbey is the CEO of fit legacy marketing agency, founder of Coffee Over Cardio and an experienced fitness influencer and competitor.

➢ Part 1 with Abbey: https://open.spotify.com/episode/4iQgqzbMS6CNg3zHsRMuVL?si=Gb2nAJtWRaKum7Ag9R_oeg
➢IG: @abbbeyscottt
➢Abbey’s Coffee Company: https://coffeeovercardio.com/
➢Abby's clothing boutique! lovely+blush
Lovelyblush.com

Questions w/ Timestamps
(1:19) -So what's new, what have you been up to?
(3:02) - How has your schedule changed now having your third business?
(5:13) - What drives you to keep crushing the 5:30am workouts?
(7:40) - Do you run until you hit a wall or take a step back beforehand? 
(10:30) - What are some things that you find nourishing and lead to a great day?
(12:15) - What does your daily mental health checklist look like?
(16:07) - What do you do for your mindfulness routine?
(18:40) - How have you come to deal with anxiety and work with that?
(25:08) - What do you feel are the best exercises for women? Strength training for women isn't talked about enough. 
(31:50) - Why do you think it's important for everyone to have a coach?
(37:30) -What does, fit, healthy & happy look like to you?
Thanks for listening! We genuinely appreciate every single one of you here. 
➢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/
➢ Follow us on IG @ColossusFit & send us a DM.
➢Pull up video: https://www.youtube.com/watch?v=mS1ClgzxuyI
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 do your first pull-up, stop hitting the snooze button and if height affects training or not.
Time Stamps: 
(0:00) Intro
(0:33) Kyle quote: "No one is perfect - that’s why pencils have erasers.”
(2:38) Josh quote: "Success is not final; Failure is not fatal; It is the courage to continue that counts."
Bonus: "Relationships come and go, but 225lbs will always be 225lbs."
"Things don't happen to you, they happen because of you."
(7:05) - Weekly thoughts/recommendations:  When it rains it pours & accept 100% of the blame 
(16:35) - Client shoutout: Sean Morrow
(24:18) Question 1-How to stop hitting snooze?
(29:15) Question 2-how does height affect your strength training?
(37:50) Question 3- Never done a pull-up. what are good exercises to help me build up to 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/

➢Coaching: https://colossusfitness.com/
➢Tips & tricks to sleep better: https://open.spotify.com/episode/2qDshT7EW3xMXDyQKdRTQR?si=2Er8H1Q5RNmzZJcYFfnv_g
➢ Follow & message us on IG @ColossusFit
In todays episode we go over 10 easy ways to lose fat without dieting in under 10-minutes. Enjoy! 
Listed points: 
1. Strength training
2. HIIT after workout
3. Step count 
4. Protein with every meal
5. Static breakfast
6. Improve sleep
7. Minimize stress
8. Eat slower 
9. Increase fibre in diet 
10. Gallon of water a day 
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/