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In today's episode we give you the ten fitness excuses we hear most, and how you can overcome them to see long term results. 

“You can have results or excuses, not both.”

Listed points:

1- “I don’t have enough time”

• If you’re close minded, it’s just never going to work.
• What do we prioritize? We will always find ways to make time for everything we prioritize.

2- “I’ll do it later, or at a better time.”

• No more procrastinating, now is the time.

3- “No energy to workout/ always tired”

4- “I’m getting too old, everything goes downhill at ___ age”

• Your mind is a powerful thing.

5- No control over anything *especially cooking and meal wise.

• How can we get control? is the question to ask. There are ALWAYS ways.
• Asking the right question is everything to a better life.

6- “I don’t enjoy any of it, I’d rather do other things I like.”

• Sad reality is that’s not how life works, we can’t do everything we love 100% of the time.
• Tips for making it more fun, exciting, etc

7- “I just don’t know what to do.”

• So much misinformation out there.
• Follow the right people, especially on IG

8- “I Can’t seem to find a good balance between fitness and life”

• There’s no such thing as perfect balance.

9- “I can’t stay consistent/feel like a failure”

• This makes you not want to do anything which isn’t ideal
• how can we create more consistency? once again- the right question is everything. High level questions can change everything.

10- “I don’t have motivation to do anything.”

• Can’t rely on just motivation
• Find a deeper why to help you out. Keep up Kids? Vacation? Strong until 80 years old? Find a DEEP why.

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

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➢ DM "Case Study" on IG @ColossusFit to apply for coaching (5 spots)
➢  Follow us on IG: https://www.instagram.com/colossusfit/
-We do these here and there, this is to test drive out coaching program at a discounted rate, for 5 people with a minimum of 10lbs of fat to lose.

4 MUSTS TO APPLY:
1-Be willing to workout at least 3x per week at home or at a gym
2- Coachable and hungry for results
3- You are not looking for someone to hold your hand, but clearly tell you what to do.
4- Willing to invest in yourself.
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 single greatest piece of motivation, how to stop procrastinating & whether juice cleanses are worth it or not.
(0:00) - Intro 
(1:55) - Josh quote: “Hope is not a strategy.”
(5:00) - Kyle quote: “Show me your habits, and I’ll show you your future.”
(10:08) - Weekly thoughts/recommendations
(15:08) - Client shoutout: Daniel G
(18:10) - Question 1- I find it hard to stop putting things off, no matter what I do. What pieces of advice do you have to help me stop procrastinating?
(26:30) - Question 2- What’s the BEST piece of motivation you’ve ever heard that you feel had made a big an impact on your life or journey?
(34:20) Question 3- I’ve been hearing a lot about juice cleanses, do they really work?
Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ DM "SUMMER SHRED" To @Colossusfit to claim one of the available 3 spots for a special opportunity for discounted coaching 

Today's episode is an EASY to follow list of habits that are guaranteed to help you get lean, healthier & stay overall more consistent in your journey.

Listed points:
1- Eat from home and less takeout
*not demonizing eating out, BUT it makes a big difference for most people
2- Whole foods
-foods that are either not processed at all, or processed minimally.
-Examples include whole grains, legumes, fresh fruits and vegetables.
-Think foods that don't need labels listing a million different unpronounceable ingredients.
3- Aim for roughly 1 gram per lb of your goal weight in protein
4- Within each meal, ask yourself - what value is this added for me, or what purpose?
Teaches you to learn A LOT vs. blindly following a meal plan doesn’t need to be for life, but at least to allow you to build up the habits.
5- Focus on eating better for just 1 more day, or one more meal
*Aim to simply WIN the day
6- If eating out, learn how to do it
-Burrito bowls, subs, logging ingredients 1 by 1 etc
7- Keep a daily log of the # of calories entering your body & pre-log
8- Cut out the nonsense calories.

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

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

➢ DM us "Special Offer @ColossusFit on IG (5 spots available)
Welcome to episode 400! Thank you all for the support, we hope you enjoy the episode.

1- Practice delayed gratification.
2- Biggest takeaway is that this is a journey. Things won’t happen overnight and if you keep at it, you’ll see improvements in every facet of your life above and beyond the physical benefits of getting fit. - Angel
3- Follow people who build you up, unfollow people who tear you down. Not just on instagram!
4- Discipline Over Motivation 🔥 - Merrill 
5- How you do anything is how you do everything! 🔥 - Krysta 
6- What has made the biggest impact on my wellness journey is Atomic Habits and habit stacking! - Mindy
7 - That you don’t/can’t completely rid yourself of stress, you just learn to manage it. - Genesis
8 - That I’ve been doing it ALL wrong. A coach is 100% helpful to be fit, healthy and happy!. -Victor
9- “Protein Fasting” 🙌 Colossus Fitness’ most underrated tip in my opinion!  -Freeda 
10- Motion is lotion.  A body in motion wants to stay in motion and a body at rest wants to stay at rest. - Marihya
11- Doubt your limits! - Mike 
12- This is a lifelong journey so don't get caught up when you slip up you can only aim to get a little better each day! - Ariana
13 - I love a small win. The idea of aiming for progression not perfection. Not being perfect but taking those steps to improve! “Aim for progression, not perfection” - Alana 
14- You have to take care of yourself in order to be able to take care of everyone around you! - Ariana
15- I think it is that strength training is key, the many benefits you highlight of it, not just physical but also mental.  - Ann
16- Read! keep your mind as fit as your body 🙌🏼 - Ms.Penya
17- “Where to even start?! So many amazing information nuggets. Favorites are treating the weekend like any other day, and when you wake up, get up! I’ve gotten so much time back by doing this simple thing. 🔥🙌” - Sarah Ghiz
18- When you're craving something to say to yourself "It'll be there tomorrow" 🙌 - Dora Ioannou
19- What have I NOT learned from your podcast? I've listened to almost every episode. I think it's a part of my soul at this point. "Never give up and be happy where you at. " That might be it in a nutshell. - Wendy Shank
20- Even if you’re not feeling it go to the gym for 15 mins cause once you get there you will most likely stay for the full work out. - Jen
21- “Eat all the protein and lift heavy 🏋🏼‍♀️” Colleen Hughes
22- Park further in the parking lot for more steps! - ariana___garcia
23- Replace the word try with will
24- "Consistency is key! Just keep going! - Sudee
25- Tracking calories, making healthy eating and working out a lifestyle, mind- muscle connection, literally all of it! - Kaitlin 
26- For a holiday or party fill your plate with veggies and protein first then go back for the not so great options for a taste! - Joanna 
27- Re-set your space at all times.
28- To stay fired up! Failing to plan is planning to fail. 
29- Go first and smile more.
30- My favorite quote is "you make a life of what u have not what you're missing" and favorite tip eat more natural food and eat alot less processed food - Irvin
31- HAVE A PURPOSE.
32- One random small change can change everything
33- Don’t overlook undertrained muscle groups - rear delts - obliques, glutes, etc.
34- Sometimes doing less is doing more
35- 100% isnt always 100%.
36- You won’t always look photoshoot ready
37- Drink more water
38- Never stop playing
39- Journal & write down your goals constantly.
40- Get comfortable getting uncomfortable & give more than is ever expected of you.
41- Go one more.

➢ Get our free form guide! Form Cheat Sheet
➢ Recommended formula for a perfect workout episode: https://open.spotify.com/episode/3W1P839iiTX4Dk1HQWQkne?si=6sVKGdblR_yKZFpDB-

In today’s episode we cover 15 common gym mistakes that you’re definitely making. The good news? We cover how to avoid them so you can level up your results in life and in the gym.

Listed points:

1. Choice skipping “hard” exercises - EAT YOUR VEGETABLES
2. Not knowing the right tempo for movements
3. Learn how to properly breathe
4. Lazy form and body positioning
5. Not challenging yourself enough (Increase weights) Going too light for too long
6. Get off your phone
7. Not following a routine or having a goal
8. Overtraining / Under-training
9. Worrying what other people think about you
10. Going to the gym when you feel motivated - go early
11. You’re capable of more than you think (Volume example/ soreness)
12. Poor exercise selection
13. Going hungry/ Thirsty
14. Doing workouts in the wrong order
15. Not monitoring progress

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 us "Body Recomp" to apply for coaching @ColossusFit (5 spots)
➢How to instantly look more in shape- https://open.spotify.com/episode/3ifwN2T8ttS5QOh3LTY774?si=mFhDffbcQaqLqKWgTpYs4g

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 get rid of the last little bit of lower ab fat, how to do a mini cut & macro/protein tips for vegans.

(0:00) - Intro
(0:27) - Kyle quote: “The man who thinks he can and the man who thinks he can’t are both right.”
(2:00) - Josh quote: "Sometimes we're tested not to show our weaknesses, but to discover our strengths."
(4:30) - Weekly thoughts/recommendations
(15:15) - Client shoutout: Mitch Bryant
(17:50) - Question 1- Random question … when you go to Starbucks what do you order? I don’t go a lot but I never know what to get when I do go
(21:40) - Question 2- I just can’t seem to get rid of lower ab fat, you know that last little bit at the bottom? Any tips or tricks?
(26:00) Question 3- Just listened to podcast this morning. Great information and motivation to start my week. Thank you for that! Question: what is a mini-cut? I may be interested in this for my daughters wedding. I have invested in my health and fitness this past year (lost 20 lbs) and would like to "up" the anti so to speak. . More details about mini cut session please :)
(29:50) Question 4- Do you have any protein/macro tips for vegans?

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 us FREE TRAINING to @ColossusFit for a free training on how to lose 20+lbs of fat and gain 5+lbs of lean muscle. 

In today's episode we go over the best types of cardio for fat loss, and we ranked them from the best to the worst. 

We always get what types of cardio are best, and there’s no right answer here but we do have a list of pros and cons. Truthfully, this order of importance isn’t to tell you the exact what to do, but make it so you can think more for yourself.

Listed order:

1- Walking
2- Sports
3- Swimming
4- Stair-master
4.5 - Elliptical
5- Bicycle
6- HIIT Training 
*The main issue with these types of things is they can take away from your strength training, and ability to challenge yourself with them there.

Didn’t add random things like kayaking, rollerblading etc which aren’t as popular but can certainly count.

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: https://colossusfitness.com/

➢DM us  "Summer abs" to @colossusfit for real results (Accepting 3 awesome people)
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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 have a toned core while building muscle, best on the road food options & our biggest regrets. 
Time Stamps:
(0:00) - Intro
(1:27) - Josh quote: "If you’re going to doubt something, doubt your limits.”
(4:40) - Kyle quote: “Every step is a step forward.”
(6:55) - Weekly thoughts/recommendations
(17:50) - Client shoutout:  Victoria H
(22:13) - Question 1- Why is it that if I use diff machines at diff gyms 225 can be heavy, at another gym be so easy?
(25:35) - Question 2- If you’re on a road trip and didn’t prepare any food; what is your go to snack at a gas station or something fast? Are the gas station muscle milks and other protein shakes good?
(29:05) - Question 3- If you could go back and change anything you’ve done what and why?
(39:00) - Question 4- I am currently trying to put on muscle and still want to maintain a strong core, do you guys have any advice to those who are in a calorie surplus that still want toned abs?

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/

This episode is dedicated to Jamal Drysdale, you will be missed brother, RIP and we’ll shred again soon 🕊️🕊️🕊️

➢ DM us GLUTE GAINS @ColossusFit to grow your glutes and shrink your waist through our coaching service.
^FIRST THREE PEOPLE TO SIGN UP GET A FREE GIFT
➢How To Hip Hinge- https://www.youtube.com/watch?v=h-A7HiTNZ5c

In today’s episode we’re going to teach you how to build your booty/glutes in seven easy steps, guaranteed. 

Tips:

1. Focus on weights, not cardio 
2. Get on a balanced routine - Importance of back and hamstring work as well as a symmetrical body
3. Mind muscle connection - Feel the burn, learn to hinge
4. Work glutes on different planes 
5. Train low and high rep ranges
6. Increase training frequency
7. Try a lean bulk

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 “Fat Loss” to apply and learn more. (4 spots)
➢ Follow us on Instagram: 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 the ideal body fat percentage, how to get back into the gym & stay on track at work.

Time Stamps:
(0:00) - Intro
(1:00) - Josh quote: "Fill your life with experiences, not things. Have stories to tell, not stuff to show."
(5:10) - Kyle quote: “The best investment that you could ever make is into your own body. Pinch pennies elsewhere. Spend lavishly on your own health and fitness.”
(8:30) - Weekly thoughts/recommendations
(22:30) - Client shoutout: Petar 1 year transformation
(23:40) - Question 1- Im heading back to work. What tips do you have for me to succeed with nutrition and everything?
(27:30) - Question 2- How to deal w/ situations out of your control?
(32:55) - Question 3- How do you start going back to the gym after you’ve fell off? And how do you build the mentality back?

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/