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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......
Time Stamps:
(0:00) - Introduction
(0:47) - Kyle quote: "Life has it's ups and downs, we call them squats" 
(4:13) - Josh quote: "If you want to change your life, begin by changing your words. Start speaking the words of your dreams, of who you want to become, not the words of fear and failure. - Robert Kiyosaki
(10:20) Client shoutout: Patricia 
(12:57) Question 1- How to get a leaner face?
(19:00) Question 2- Good upper body warmup exercises?
(22:03) Question 3- What's one weird song that gets you fired up? 
(25:00) Question 4- How do you know what a good weight goal you should be? According to the medical charts I’m 5’7 and should be 130-165. 
(29:30) Question 5- What motivates you to keep creating content? I'm new to this and only been doing it for a few months and already feel overwhelmed. 
Thanks for listening! We genuinely appreciate every single one of you listening.
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➢DM us on IG "GLUTE GAINS" @ColossusFit. We're taking on 5 people who want to see change at a discounted rate.
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 belly dat & grow glutes, when to change your diet and whether or not to use free weights vs. machines.
(0:00) - Introduction
(0:33) - Kyle quote: "Good workouts can fix a lot of problems" - KG
(1:42) - Josh quote: "Believe when others doubt, work when others refuse, save when others waste, stay when others quit and you will win when others lose." 
(3:07) - Weekly thoughts/recommendations: 
-Effort + direction x time = results 
(5:37) - Client shoutout: Cathy
(8:15) - Question 1: When should you reassess macro targets?
(12:55) - Question 2: Is it possible to grow my glutes while tightening my stomach? I wish the food I eat and the fat I gain could go from my stomach to my glutes but it's the opposite. How do girls achieve these separate goals at the same time? 
(21:11) - Question 3: What's better free weights or machines? 
(25:07) - Question 4: What are your guys’ thought on fitness trackers? It seems cool to “hate” on them now
Thanks for listening! We genuinely appreciate every single one of you listening.
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook
➢Follow us on instagram @colossusfit
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In today's episode we interview Scott Tousignant from jacked over 40. Scott focuses on helping people get jacked after 40 and is a great buddy with some amazing content.
➢Follow Scott on IG @scotttousignant
➢ Check out Scott's website: https://www.jackedafter40.com/
Questions:
(2:30) 1- What got you into fitness? 
(4:55) 2- What do you wish you did differently in the past?
(10:28) 3- What are your top quarantine fitness tips?
(17:05) 4- Tips on sleep optimization? 
(24:00) 5- What makes your heart ache? 
(28:50) 6- Do you have a favourite quote?
(31:15) 7- Anything else you'd like to share with everyone?
Thanks for listening! We genuinely appreciate every single one of you listening.
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

➢Learn more about coaching: https://colossusfitness.com/
➢ Follow us on IG @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 what to do when you slip up, how to gain arm muscle & what a perfect day of eating looks like.
(0:00) - Intro
(0:30) Josh quote: "Doubt kills more dreams than failure ever will." 
(1:25) Kyle quote: "Fitness is 100% mental. Once you can control your mind, you can control your body"
(2:30) Weekly thoughts/recommendations 
(7:00) Client shoutout: Victoria
(9:45) Question 1- How do I get arms like yours? 
(11:52) Question 2- What to do when you catch yourself slipping? 
(18:41) Question 3- What does an ideal day of eating look like for you? 
(25:30) Question 4-I've heard cardio is bad for fat loss when you've been on a lifting regimen? 
Thanks for listening! We genuinely appreciate every single one of you listening.
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique:  https://colossusfitness.com/

Coaching: https://colossusfitness.com/
Episode 200: https://open.spotify.com/episode/6ZIw8kfGbETMRaw0fu23GQ?si=30HF3klMQj23NngjdgxO8Q
In today's episode we go over how you can minimize the effects of season depression (SAD) and provide 10 killer ways to break out of a slump. 
Listed points: 
1- plan night before  
2- No snooze (alarm across room)
3- Start with something small. Motion is lotion.
4- motivational/funny videos 
5- busy schedule & add value 
6- outside time. WALK!  
7- Vitamin D  
8- Avoid alcohol, and be aware of your caffeine intake.
9- Physical activity. 
10- Breathing. Cold shower, stretching, Journal  
Thanks for listening! We genuinely appreciate every single one of you listening.
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

Learn more about 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 how to grow bigger and better glutes, how to commit to your goals and limit distractions so you can find your purpose. 

Josh quote: "When you say yes to an average use of your time, you say no to a greater use of your time."
Kyle quote: "Fitness is not about being better than someone else, it's about being better than you used to be"

Weekly thoughts/recommendations:
-Distractions (Cognitive and opportunity)

8 Gut Punching Questions:
-Why are you (really) here?
-What do you want?
-How much does it matter?
-What’s it going to take?
-Who’s on your side?
-What’s your top of the mountain moment?
-What breaks your heart?
-What’s it worth to you?

Client shoutout: Kelvin

Weekly questions:
1. How did you grow your business on Instagram/YouTube.I feel like I'm putting in the work but not seeing many results. Also, I know results don't happen over night lol.
2. How do I fully commit to my goal? I find I constantly struggle with wanting to achieve my goal but then wanting to do what's convenient in the moment.
3. How can I grow bigger glutes faster? I am torn between light exercises for a ton of reps or really heavy squats and deadlifts. I have heard both and which is best?

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

➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook
➢Follow us on instagram @colossusfit
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➢ Apply for coaching using the keyword "SKINNY FAT" @ColossusFit
Despite what they say, it actually possible to gain muscle without a huge surplus or any surplus at all. 
Here's who can typically do a body recomp and succeed at ot"
1-Beginners
2- Overweight people 
3- Untrained people. (even those who used to crush it)
4- Those who haven't done stuff properly
5- Steroids 
Who can't do a body recomp? Those doing everything perfectly for many years.
Biggest tips to focus on:
1- Push volume and progressive overload
2- Dial in nutrition
-Slight surplus or deficit?
-Calories should be around maintenance
-Focus on protein
-Focus on sufficient carbs & protein before & after workouts 
3- Optimize Additional Factors. Sleep, Stress management, water, etc 
Bonus, take measurements to gauge progress.
Thanks for listening! We genuinely appreciate every single one of you listening.
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

➢Follow us on IG for daily motivation & education @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 you should workout on an empty stomach or not, the difference vs muscle & fat & knowing your body type. 
(0:00) - Intro
(2:47) Josh quote: "Don't wait your turn. Bet on yourself and have the confidence to stand up and say, 'my time is now.' - Robert F Smith
(4:22) Kyle quote: "I learned that the only way you going to get anywhere in life is to work hard at it. Whether you're a musician, a writer, an athlete, or a businessman, there is no getting around it. If you do, you'll win- if you don't, you won't"
(6:20)- Weekly Thoughts & Recommendations  
(12:10) Client shoutout: Dennis D
(14:46) Question 1- Thoughts on body type categories? 
(18:42) Question 2- Is it best to workout with an empty stomach? 
(23:00) Question 3- How come the scale shows me as being heavier, yet my body fat is less? 
(28:07) Question 4- -Should I workout everyday for best results?
Thanks for listening! We genuinely appreciate every single one of you listening.
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique:  https://colossusfitness.com/

DM US "QUARANTINE 15" for special offer @ColossusFit

In todays episode we go over 10 fitness habits that will make you stronger, healthier and happier in 2021. Do these following 10 things to really amplify your fitness successes this 2021.

10 Things:
1) Take new risk (Powerlifting, Kyle crossfit)
2) How can you get that extra edge? Ask yourself what you wish you did/looked like/ achieved?
3) Tolerable hunger vs intolerable
4) Eat more protein
5) Get better workouts by looking outside your workouts
6) Hire a coach
7) Be consistent
8) Keep records / food/ finance/ time
9) Stop trying to add, start taking away
10) Support network

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

➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/
DM US "QUARANTINE 15" for special offer @ColossusFit