➢ Check out our website- www.colossusfitness.com

In this episode we go over 7 simple strategies to actually get the most out of your workouts.

Why is it that some people go to the same gym for years and don’t see progress? Everything explained here could be why.

(0:00) - Intro

1- Focus on mostly strength training

• Have the right balance between cardio/classes/etc

2- Train with intent
Going through the motions won’t cut it.

• Josh’s straight arm pulldown example

3- If you’re going to use your phone, set timers

4- Go in with a specific plan & have a coach

5- understand how to navigate when it’s busy.

*ask someone how many sets

*understand the right changes to make

*cable chest fly vs. db chest fly

6- Workout with someone that challenges and pushes you if possible

7- Realize the results leave far past the gym. Nutrition, sleep, etc.

*a workout is only 4% of your day

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 “FIT parent” to apply on IG @‌ColossusFit

➢ Check out our Youtube channel (fit parent video uploaded later today) - https://www.youtube.com/@ColossusFitness/videos

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 avoid biggest fitness pet peeves, be proud of prohress and manage fitness with a new born.

Josh quote: "Comfort is the silent assassin of destiny."

Kyle quote: “You don’t need more motivation. You don’t need another quote, another motivational video. You need action. Ruthless, consistent, daily action.”

What has us excited or intrigued:

Client shoutout: Megan

Weekly questions:

1. Ive been making some great progress, just over 1lb lost per week but I can’t help but feel unhappy with where im at. How to get past that?

2. Ive been going to the gym 2 years and noticed the gym etiquitte is only getting worse and worse. I try not to get bothered by much but noticed it getting to me. I’m curious, do you have any major pet peeves?

3. How did you balance being the father of a newborn and keeping up with your fitness?

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 "Skinny Fat" to IG @ColossusFit to apply for coaching

➢ Check out our website www.colossusfitness.com

Are you “skinny fat” and not sure whether you should bulk, cut, or start over completely? In this episode, we break down exactly how we help our clients fix the skinny fat look step-by-step without extreme diets, endless cardio, or wasting months spinning their wheels.

We cover:
• What “skinny fat” actually means
• Why being skinny fat is honestly a great starting point
• How to choose the right game plan based on your body fat levels and where you store fat
• The biggest mistakes keeping people stuck
• A rant you probably need to hear if you’ve been avoiding the basics

If you’ve been frustrated with your physique despite working out, this episode will help you finally build a clear plan to lean out, build muscle, and transform your body the right way.

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 “TIGHT TUMMY” to @ Colossusfit to peel off unwanted stomach fat once and for all.

➢ Run tips- https://www.bluedevilsac.com/blog

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 shrink your waist, start running and sculpt more muscle.

Josh quote: "The first draft is just you telling yourself the story." - Terry Pratchett

Kyle quote: "Happiness is wanting what you have."

What has us excited or intrigued:

-Try to think yourself

-Flynn effect IQ rose across generations in developing countries

-Social media, Tiktok brain and over using AI tools through cognitive outsourcing

-Use AI properly

-Bad use: “Write this for me. Think for me. Give me the answer.”

-Good use: “Challenge my thinking. Quiz me. Find flaws. Explain this concept. Make me defend my answer.”

Client shoutout: Megan V

Weekly questions:

1. How can I shrink my waist? Is it even possible outside of just losing fat? Also how do I lose more stomach fat LOL?

2. Question for Kyle because I know he has run a marathon before. How do I get into running? I ran a bit as a kid but I don’t really understand how to start as silly as that sounds. Like do I just run until I can’t? Can i walk or do I need to start with a certain interval?

3. How can I sculpt more muscle to my body? I feel like I have some muscle but just look so average when some people at the gym look so good. There muscles are so much bigger and rounder, is it genetics or am I doing something wrong?

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/

➢ Check out our website- www.colossusfitness.com

Struggling to lose fat without giving up your favorite foods? In this video, we break down 7 simple fat loss tips to help you eat more food, reduce stress, control cravings, boost metabolism, and build a sustainable calorie deficit without feeling restricted.

Learn how to make weight loss easier with high protein meals, low calorie dense foods, smarter nutrition habits, better portion control, and realistic fitness strategies that actually fit your lifestyle long term.

Listed points:

1- Stop blowing your macro budget early in the day

• One of the biggest mistakes people make is eating a super high-calorie breakfast or grabbing a calorie-dense treat early in the day.

• Instead, start your day with a protein-focused meal that actually gives you room to work with later.
  Think eggs and egg whites, Greek yogurt, protein oats, lean meat, fruit, or something that gives you a good amount of protein without destroying your carbs and fats by 9 a.m.
  The goal is not to be perfect.
  The goal is to make the rest of your day easier.

2- Pre-log your food before you eat it

• Most people track reactively.
  They eat whatever they want, log it after, and then realize they have 17 grams of carbs, 4 grams of fat, and 80 grams of protein left for dinner.

3- Stop drinking your calories

4- Watch the sneaky high-calorie add ons: Someone makes a salad and thinks they’re crushing it. Then they add creamy dressing, croutons, bacon bits, cheese, candied nuts, avocado, and a bunch of oil.Now that salad has more calories than a burger and fries.

5- Chill out and know results come over time

• Compounding power

• Largest friction at the start - You’re scanning labels, weighing food, trying to figure out servings, wondering if you logged the cooked or raw version, and feeling like you need a degree in nutrition just to eat lunch.

6- Use low-calorie sauces to make “boring” foods taste good

7- Read labels and don’t get fooled by marketing

• A “protein” bar with 4 grams of protein is not a protein bar.
  A “healthy” drink loaded with sugar is still liquid calories.
  A salad with 700 calories of toppings is still 700 calories.

Same thing happens with coffee creamers, cooking oils, sauces, dips, spreads, and toppings.

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/

➢ Check out our new website www.colosssfitness.com

➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en

➢ Submit a question- https://www.colossusfitness.com/podcast

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 ultra lean for summer, learning body fat levels and dealing with injuries.

Josh quote: “You do not rise to the level of your goals. You fall to the level of your systems.” - James Clear

Kyle quote: “Preparing to do the thing isn’t doing the thing.
Scheduling time to do the thing isn’t doing the thing.
Making a to-do list for the thing isn’t doing the thing…
The only thing that is doing the thing is doing the thing.”

“Go and do the thing.

What has us excited or intrigued:

Client shoutout: Jennifer M

Weekly questions:

1. I hear you talk about losing fat and gaining muscle what is the best way to know how much of each you have in your body? And if I’m doing both at the same time, how do I know I’m losing fat and gaining muscle? - Sandra

2. How do you deal with hip flexor injuries, and how long do their recovery typically take? - Tiaan

3. How would you get ultra lean for summer? Not just lose some weight but get seriously ripped. I’m already lean and want to take it to the next level.

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 out free resources: https://www.colossusfitness.com/resources➢ Our Instagram: https://www.instagram.com/p/DXsOSl7kSdO/?hl=en

If you’re trying to lose weight, burn fat, build muscle, or finally create sustainable healthy habits, this episode is for you. In this podcast, we break down 7 of the biggest nutrition mistakes that lead to weight gain, fat gain, stalled progress, low energy, cravings, and frustration.

Most people think they need a perfect diet, but often it’s the small daily nutrition habits that are holding them back. Hope these help!

1- Always needing to be full

-Hunger won’t kill you, nor will boredom

2- Not eating enough food volume

• big salads, veggies, berries, Greek yogurt, chicken, etc

3- Having junk snack foods in the house

• Have “I’m bored but want something foods”

• Carrots, cucumbers, water, diet beverage.

4- Filling up on the wrong foods

• Always start with protein & veggies

5- Eating too fast

-Have a “pause rule”
Before seconds, wait 10 minutes and drink water first. Most cravings pass.

6- Logging everything at the end of the day

• Pre-log food before eating it

7- Not intentionally eating, eating distracted

Don’t multitask while eating
Phones, TV, laptops massively disconnect hunger/fullness cues.

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/

Topics covered include:Fat loss nutrition tipsWeight loss mistakesSustainable dietingCalorie awarenessHigh protein eatingPortion controlEmotional eatingBinge eating preventionHealthy habits for weight lossFlexible dietingBeginner nutrition adviceFitness and nutrition coachingMetabolism and fat lossCravings and hunger managementLong-term weight loss success

➢ Check out our new website www.colossusfitness.com

➢ First 3 applicants get a special discounted offer

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 biggest mistake holding you back, how to improve sleep quality & favourite coaching moments.

Josh quote: "Those who think they have no time for bodily exercise will sooner or later have to find time for illness." Edward Stanley

Kyle quote: “Whether you think you can, or you think you can’t — you’re right.” - Henry Ford

What has us excited or intrigued:

Client shoutout: Stephen Bell

Question 1- What’s the absolute biggest fitness mistake you see people making? I’m not talking small ones like skipping the gym or having too little water.
Question 2- What are some ways to get better sleep? I find I’m always waking up super tired.

Question 3- Favourite part about what you do as an online fitness coach?

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/

Follow us on Instagram @ColossusFit

Top 8 habits:

1- Daily walks

2- Limit dopamine overload

Reduce constant hits from:

• scrolling

• junk food

• notifications

3- Create something

4- Spend time reflecting

• What went well

• What needs work

• What’s tomorrow’s priority

5- Just eat good food

You feel so much better

Healthy, whole foods, limit

6- Gratitude

What are you grateful for? Journal, think about it, tell people

7- ABL- ALWAYS BE LEARNING

8- Get sunlight, especially early

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/

➢ LAST CHANCE FOR THE CHALLENGE! Message “summer shred” to Instagram @ColossusFit

➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en

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/