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Paloff press- https://www.youtube.com/watch?v=_2xWmYNnFS8

Oblique woodchopper- https://www.youtube.com/watch?v=GwxbI7hnnwI

Cable crunch- https://www.youtube.com/watch?v=aBd6T01PBqw

Russian twists- https://www.youtube.com/watch?v=fCHFQTBqm-U

Deadbugs- https://www.youtube.com/watch?v=lqnuY3wiBzA

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 top ab exercises, making meal prep easier & how to fix your posture.

Josh quote: “You’re not stuck, you’re just under-committed to the version of you that wins.”

**Kyle quote: “**If you always do what you’ve always done, you’ll always get what you’ve always gotten.”

What has us excited or intrigued:

Client shoutout: David Torres

Weekly questions:

1. What are some of the top exercises I should be doing to get abs? I’ve been hearing a lot about weighted ab exercises.

2. What are some ways to fix my posture?

3.  I struggle with meal prepping properly. I have no idea where to start, what to prep, etc. Any tips or tricks?

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

Email me/ submit a mailbox Monday question [email protected]

➢Follow us on instagram @colossusfit

➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ Message “Summer shred” to our IG @‌Colossusfit LAST CHANCE TO JOIN!

In this episode we dive deep into the habits from our best performing clients.

The goal of this episode is to give you some motivation

(0:00) - Intro

1- Willingness to be open minded and learn.

• Just because they’ve lost weight in the past, they don’t constantly refer to it and think, “but I did it this way before!! why don’t we do it this way?”

• They know our process works and trust the process

2- They communicate with us.

• Reach out for any questions

• Send check-ins weekly

• Have a conversation when an obstacle/trip etc comes up

3- They have goals set. Physical and performance based

4- They’re willing to push to the next level.

“Instead of asking how can I do the bare minimum they ask, how can I do more?”

5- They focus on inputs, not just outcomes.

They focus on:

• Steps

• Workouts completed

• Protein/calories

• Sleep

They know if those inputs are handled, results are inevitable.

**6- Everything they do is a non negotiable and consistency is always there

• Yes they have bad weeks just like anyone else

• That doesn’t stop them from showing up again week after week

Listed points:

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/

➢ Message ‘800’ to our IG @‌ColossusFit (8 spots to celebrate) LAST WEEK, you will also get a crewneck sent to you.

➢ Crewneck winner announced on our 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 how to get more disciplined, working out when sick and if carbs or fats are better.

Josh quote: "Denial is the ultimate confrot zone." - David Goggins

Kyle quote: “It doesn’t get easier, you just get stronger/better”

Client shoutout: Christi

1- How do force yourself to be disciplined with a hectic and busy life? I find i struggle doing the things I know I should be doing.

2- Should you workout when sick?

3- When I’ve hit my calories and protein for the day is it best to fill the rest of my day up with carbs or fats?

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

Email me/ submit a mailbox Monday question [email protected]

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

FREE SUPPLEMENT GUIDE - DM “SUPPLEMENT GUIDE” To @ colossusfit on instagram

(0:00) - Intro

INTRO:

• Creatine = one of the most researched supplements ever

• Still widely misunderstood

• A lot of noise around creatine when there doesn’t need to be.

WHO SHOULD TAKE IT:

• People lifting weights

• Anyone trying to build muscle or strength

• Dieting individuals (helps maintain performance)

• High stress / low sleep individuals

• Vegetarians may benefit more (lower baseline creatine levels)

• (Basically everyone with some few exceptions that we will get to later in this episode)

WHAT DOES CREATINE DO?

• Helps your body produce energy (ATP) faster

• Think: “battery pack” for muscles and brain

• Result:

  • More strength

  • More reps: more output = more long term muscle mass

  • Better training output - better quality workouts, slight improvement to recovery capacity

  • Also proven to help with high intensity efforts within endurance work for athletes. You can produce more power in these moments and recovery faster between hard efforts.

  • Cognitive and brain benefits (Emerging science)

  • Improves memory, focus, mental fatigue resistance and it’s especially prevelant when dieting, sleep deprived and in high stress situations

  • New science showing some fatigue resistance (especially in sleep deprivation)

  • Aging / longevity support

Dosage:

• Standard 3-5g daily

• No need for a loading phase. Higher side effects and same result

• Must be consistnet, try not to miss multiple days. You will lose the effect

Side effects?

• Mainly GI issues. You can circumvent by starting at 3g, taking it with food and trying to split in two doses while staying hydrated.

• 2–5 lbs water weight (intramuscular, not fat)

• Pre-existing kidney issues → consult doctor

Closing message:

• Not a magic solution

• High ROI supplement if basics are already in place

• Simple protocol:

  • 3–5g daily

  • Stay consistent

  • Focus on training and nutrition first

• There are also responders and non responders, experiment with it and see how you feel.

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 “Birthday Promo” TO @ COLOSSUSFIT On Instagram

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 fat fast, navigate a night of drinking, and why the scale won't move.

Josh quote: “Most people don’t fail because they aim too high — they fail because they can’t stay consistent once it gets boring.”

Kyle quote: A lot of people wait for the perfect condition to start. I don’t realize starting is the perfect condition.

“It doesn’t get easier, you just get stronger/better.”

What has us excited or intrigued:

Power of a coach:

Getting lost on journey with a map, it keeps re routing you to your destination. A coach does the same thing no matter what detours come your way.

Why this is key in a summer

Client shoutout: Rylee

Weekly questions:

1. I’m doing everything right but the scale isn’t moving. What am I missing and is it possible my scale is broken?

2. How aggressive should I be right now if I want to get lean for summer? What are the downsides of eating as little as possible?

3. I want to go out and have drinks with my friends. How can I navigate this and not throw away all my progress and feel horrible the next day?

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

Email me/ submit a mailbox Monday question [email protected]

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

DM “Summer Shred” to Instagram @ColossusFit to apply for our programBanded shoulder warmup video- https://www.youtube.com/shorts/si3NsWSEtT0If you’re serious about building muscle, losing fat, and actually sticking to your fitness journey long term, these are the best fitness investments we’ve made over the years.In this episode, we break down 10 of the most impactful tools, habits, and purchases that have helped us get stronger, leaner, and more consistent without wasting time on trends or gimmicks.This isn’t about flashy supplements or shortcuts. It’s about the simple things that actually move the needle.We cover everything from gym essentials and recovery tools to mindset upgrades and environment changes that make staying consistent easier.If you feel stuck, inconsistent, or like you’re always starting over, this episode will show you what’s actually worth investing in.Timestamps:0:00 IntroTop fitness investments discussed:1- Best water bottle for hydration and daily performance2- Resistance bands for strength training, warmups, and mobility3- Sauna benefits for recovery, health, and longevity4- Secretlab chair for posture, comfort, and work productivity5- Knee sleeves, lifting belt, and squat shoes for strength and injury prevention6- Lacrosse ball for mobility, muscle recovery, and pain relief7- Kindle for personal development and building better habits8- Choosing a high-quality gym environment and towel service9- Investing in mentorship, coaching, and accountability10- Sleep optimization tools like humidifier, blackout curtains, and mattress

Follow us on Instagram: https://www.instagram.com/colossusfitApply for coaching: https://colossusfitness.com/

➢ Limited edition crewneck giveaway- https://www.instagram.com/p/DXDAQhSEYML/?hl=en

➢ Share our podcast to your Instagram story for 10 bonus entries!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 habits, how to stay fuller longer and reduce muscle soreness.Josh quote: "It’s all about hard work. I think people now they don’t like hard work. They want to have the result but they don’t want to take the journey. It’s the journey that strengthens you. When you push yourself to the limits you find out about yourself. Theres no way to go around this. There’s no magic tricks. You’re going to work hard. You’re going to push yourself. You’re going to be sweating. You’re going to be in pain if you want to be successful." - Dorian YatesKyle quote: “Stopping your worst habit will change your life way faster than starting your best habit. Fix the leak before filling the bucket.”What has us excited or intrigued:Client shoutout: Kennedy1- What are some of the worst fitness habits you see that hold people back from seeing change?2- What are some ways to help me become more full with the food I’m eating? I’ve seen people starting to take some steroids to help with this and not sure what to think about it.3- What’s the best way to reduce muscle soreness? I find my lower body takes forever to recover but upper body is never sore.Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ Message "Summer shred" on IG @ColossusFit to join our challenge starting May 4th

➢ Follow our IG - https://www.instagram.com/colossusfit/?hl=en

Mindset is everything. We can give the best nutrition, training strategies, etc but without the right mindset in place, none of it will work.

Hope this helps you out!

1- Genuinely believe in what you’re doing and why you’re doing it

2-  Take ownership

• Understand why what you’ve done in the past has failed you

3- Remove the all or nothing mindset

-Use Failure as Feedback

• Ask yourself: What can I change tomorrow to get closer to my goal?
• Focus on consistency over perfection
• Showing up every day, even imperfectly, compounds far more than waiting to be “perfectly ready.”
• 
  

4- Allow small wins to compound and build momentum

5- Get real accountability this time around

*join our challenge

6- Learn to do things no matter the circumstance

• Cold, rainy, tired, sore- get it done anyways

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/

➢ Message "Summer Shred" to Instagram @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 AI workouts, what we eat in a day and if lifting heavier or lighter is better.

**Josh quote: “**Make a decision, don’t question if it’s the right decision. Make the decision and make it the right decision”

**Kyle quote: “**If failure were possible but if you knew it happened it would help you? What would you do?”

* If failure were not possible, what would you attempt? Not best question , good question lead to great one

What has us excited or intrigued:

Client shoutout: Ab transformations

Weekly questions:

1. I asked chat GPT to make me a routine. I gave it my skill level, my history and my goals. I also asked it to set my macros and give me advice. I feel like I know what to do I just find I’m not actually seeing measurable progress. What am I missing?

2. What does a typical day of eating look like for you guys?

3. What’s worse: lifting too light with perfect form, or too heavy with sloppy form?

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

Email me/ submit a mailbox Monday question [email protected]

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

➢ Get your FREE form guide- https://colossusfitness.lpages.co/form-cheat-sheet/➢ Follow us on Instagram https://www.instagram.com/colossusfit/?hl=en

I’m a form expert with 30+ million views on my form videos

If you feel like you’re putting in the work but not seeing the results you deserve… there’s a really good chance it’s not your effort—it’s your form.

After coaching 5,500+ clients, we see the same mistakes over and over

Big difference between doing something and doing it well. Not even 8 reps is the same.

End of this episode I’m going to give you the formula to have top 1% form in gym

-Too heavy and ego lifting or going to light (Girl on laptop, if you don’t take it seriously you arent going to naturally work the right muscles)

-Breathing

-Rushing reps, trying to speed through. If it feels robotic it’s trash, it should be controlled and intentional

-Then you need to keep that standard. People get lazy over time

Instant form fix:

• Drop weight by 10%

• 2 second negative on every rep and hold squeeze for 1 second

• Film yourset and analze, cross reference to our form guide if need be

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/