➢Our Instagram: https://www.instagram.com/colossusfit/?hl=en (@colossusfit)
➢Apply for coaching: https://colossusfitness.com/
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 simple strategy to lose fat & gain muscle, how to easily get back on track when you fall off & what online coaching is.
(0:00) Intro
(2:50) - Kyle quote: "Whatever you do, give 100%... unless you're donating blood"
(5:50) - Josh quote: "The pain you feel today, will be the strength you feel tomorrow."
(9:02) - Weekly thoughts/recommendations:  Rachel huge win about wedding venue + when life gives you lemons, make lemonade
(15:10) - Client shoutout: Phoebe 
(16:40) Question 1- I have a good question for mailbox monday🤔 you’ve probably been asked and have answered this before but when logging....should you subtract the calories you burn from your workout or should you not count that? 
(20:13) Question 2- Have fat lose and use maintenance TDEE. 40% protein, 35% Carbs, 25% fat. can i lose fat & gain muscle? priority= gaining but wanna lose fat too. 
(23:18) Question 3- I've been hearing you talk about online coaching, how does it actually work? How is it like personal training? 
(28:55) Question 4. What are your best tips for breaking out of a slump?
Thanks for listening! We genuinely appreciate every single one of you listening.
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➢Apply for coaching on IG @ColossusFit "Summer special" (ONLY 5 SPOTS LEFT)
➢ Tips & Tricks to Sleep Better: https://open.spotify.com/episode/2qDshT7EW3xMXDyQKdRTQR?si=HuIlrOgQTqWveIlhV0Y5zQ
➢5 Reasons You're Eating More Calories Than You Think: https://www.youtube.com/watch?v=yTBqQPrrjys&t=268s
-obesity rate is now up to over 45%. Overweight rate is approaching 80% in America.
Most things people focus on:
- Going keto and having no carbs
- Cardio 7x a week
- Only clean eating
- Using fat burners
- Tons of supplements
- Juice cleanses 
Most important factors:
1 - Staying within calorie range & hitting protein
- Less fast food. Processed foods are designed to make us want to eat more. On average we eat an extra 500+ calories because of it.  
2 - Strength training (at least 3x a week)
3 - Proper sleep & rest. 
4 - Stress management. 
5 - Accountability/the right plan
Cost of inaction: 
-Heart disease- $19,000 per year 
-Diabetes- $17,000 per year
-High blood pressure- $4,000 per year
-Medication for poor/average health- $13,700
-Treating depression and anxiety disorder- $5,000+
Other:
-Eating out- $4,000
-Alcohol- $565-$1345
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 Courtney on IG: https://www.instagram.com/courtneybisig/
➢Apply for Coaching: https://colossusfitness.com/
In today's episode we interview Courtney is a wife, mom, realtor & hot cheetoh lover. And of course fitness advocate and influencer. 
Questions w/ timestamps:
(1:25) - How have your views of fitness changed throughout your life? Between being a student, athlete, to mother, etc. What's stayed constant?
(7:35) - Throughout all the changes you've gone through, what has encouraged you to stay consistent?
(9:15) - Was Instagram something you did to stay accountable?
(11:00) - What are your top transformation tips to get lean?
(17:30) - What do you advice to someone that's pregnant in terms of training?
(23:10) - How have things changed in terms of nutrition with pregnancy?
(26:12) - With such a busy life how do you balance all your workouts and what not to stay consistent?
(29:18) - Did your husband notice a change in his body during the pregnancy and did it affect him?
(33:28) - How are you going to demonstrate your passion for fitness to your children?
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/

➢ Send a DM with 'summer special' to apply for coaching @colossusfit
➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
➢Macro hacks Video 1: https://www.youtube.com/watch?v=NCExZBHGENQ&list=PL8OM5ZzYjzbBmsisqNwd_6LtqJTGGP9jn&index=1
➢ Macro hacks video 1: https://www.youtube.com/watch?v=4NQOdh2UI80&list=PL8OM5ZzYjzbBmsisqNwd_6LtqJTGGP9jn&index=2
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 lower calorie & healthy comfort foods, best breakfast choices & guilty pleasure snacks.
(0:00)- Intro
(1:25) - Josh quote: "Be a warrior, not a worrier."
(2:30) - Kyle quote: You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.”- Michael Phelps
(4:40) - Weekly thoughts/recommendations 
(12:45) - Client shoutout: Everyone that took advantage of summer special. 
(14:45) - Question 1: Going through a breakup and trying to avoid binging for comfort. Does anyone have lower calorie or healthier versions? Any other ideas to comfort the soul? I’m open to new things
(23:03) - Question 2: What are some quick and easy breakfast foods? I usually do overnight oats. 
(27:42) - Question 3: What are your guilty pleasure snacks? 
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/
Listed points: 
1. Walk more
2. Beat the sun up 
3. Set goals 
4. Read more
5. Turn off screen head outside - world is your playground
6. Have a plan for finances
7. Make healthier choices
8. Don't let bad weather ruin your day
9. Be active with friends
10 Shop local farmer markets
11. Learn to BBQ
12. Continue summer’s relaxed, laid back attitude.
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 & DM us "summer special" 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 Know Your Body Fat, Become More Vascular & Gain Muscle with Resistance Bands.
(0:00) Intro
(2:25) Josh quote: "Life is a puzzle. Every piece fits together to create who we are, what we do, how we feel. Every experience shapes us into who we will eventually become." - Kyle
"If you bump into an A-hole once, you bumped into an A-hole. If you bump into A-hole's all day, you're probably the A-hole."
"If something is really true today, it will be true tomorrow."
(4:25) Kyle quote: "Do something today that your future self will thank you for"
"5 by 5 rule- if it's not going to matter in 5 years, don't spend more than 5 minutes worrying about it"
"The day you started lifting is the day you became forever small, because you'll never big as big as you want to be."
(10:15) Client shoutout: Andrea
(13:30) Question 1- How to look more vascular?
Long Term Vascularity
1. Genetics
2. Lower body fat
3.  Increase muscle mass
Short Term Vascularity
1.  Heat/sunlight
2. Supplements that contain citrulline/nitric oxide
3. Do pump workouts
4. Food/water manipulation
(18:00) Question 2- Can someone achieve noticeable muscle growth with just resistance bands?
(22:50) Question 3- How accurate are body fat machine testers? How can I calculate mine?

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 @colossusfit saying "summer special"
In this episode we talk to you about 5 common gym mistakes you should avoid for faster results.
Listed points: 
1- You're too obsessed with cardio & burning calories. 
2- Getting easily distracted
-Talking, texting, way less intensity, way less done, etc.
3- No program or not tracking workouts.
Random exercises, random weights, etc.
-Avoid following IG workouts you saw that day, just becomes so random.
-Need a program? We got you.
4- Improper form.
-Watch our videos, ask for help, this will save you years of time and avoid injury.
5- You're not training hard enough.
-sometimes comes from being self conscious. Stop caring about others. 
-Progressive overload through more weight, mind muscle connection, etc.
-Get close to failure to get optimal results (1-3 RIR) 
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/

For today's podcast we are joined by the one and only Craig Capurso. It was amazing to have him on and we know you're going to get a ton of value from listening to this.
Craig is a former Wall Street oil trader, IFBB pro, fitness author, Team Bodybuilding.com spokesmodel, and Cellucor athlete.
In this episode we talk about how to achieve your dream physique, embrace change and talk whether or not competing makes sense for the average person & SO much more.
You can check out his website here:  www.craigcapurso.com
Craig's Instagram: https://www.instagram.com/craigcapurso/
Timestamps w/ questions:
(4:12) - Where did you start with fitness and how did it all begin?
(17:40) - What has inspired you to be so adaptable and lean into change?
(21:10) - What are your top tips to achieve your dream physique?
(29:05) - What do you recommend to everyone when big changes come up?
(32:40) - How do you balance everything and manage everything?
(36:15) - Have you had any ‘aha’ moments that’s stuck with you to change your journey?
(38:15) - What are things you thought were right but wish you could have changed?
(42:57) - What’s your favourite quote to date?
(45:02) - What are your thoughts on the average person competing?
➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26
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➢Apply for the summer special: www.colossusfitness.com
➢Dm us "summer special" on IG @Colossusfit
➢Colossus fitness abs follow along: https://www.youtube.com/watch?v=Zwxtq9Z28ZA&t=249s
➢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 worst fitness mistakes, the best beginner ab exercises & dive deep into prep workout talks.
(0:28) - Kyle quote: "you can have results or excuses not both"
(4:51) - Josh quote: "I have not failed, I have found 10,000 ways that haven't work" - Thomas Edison
(8:30) - Weekly thoughts/recommendations: 
(22:15) - Client shoutout: Yong
(26:45) Question 1- What is the best pre-workout?
(34:35) Question 2-  I've pre-workout can damage your nervous system and not make the tingley sensation go away. 
(38;15) Question 3- I have extremely weak abs, best exercises for beginners 
(42:50) Question 4- As online coaches and previous personal trainers, what are the some of the worst fitness mistakes? 
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/
In today's episode we debunk 6 nutrition myths you probably believe. 
1- Gluten is bad for you
2 - Protein powder is either magical or bad for you
3- Eating fat will make you fat
4- Eating healthy is too expensive. 
5-Avoid carbs if you want to lose weight
6- A detox will get rid of toxins out of your body. 
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/