➢Apply for the summer special: https://www.colossusfitness.com/onlinecoaching
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook
Welcome to Mailbox Monday, where every Monday we answer all of your questions and have some real talks about life & fitness. In this episode we talk about how to stay motivated for the ENTIRE week, how to get in shape after 40 years old & our thoughts on weightlifting belts. Enjoy the episode!
Time Stamps:
(0:00) - Intro
(1:45) - Josh's quote: "You get what you work for, not what you wish for"
(6:20) - Kyle's quote: "For one person progress is saying no to pizza, for another it may be eating the pizza without feeling like a failure"
(8:00) - Client shoutout: Karen N
(9:30) - Bonus client shoutout
(15:00) - Question 1: How do you deal with family members that aren't on the same page as you or understanding?
(21:55) - Question 2: What tips do you have on staying motivated during the week?
(27:00) - Question 3: What are your opinions on lifting belts?
(37:00) - Question 4: I’m 43, and my friends keep saying I can’t get in shape, how true is this?
Thanks for listening! We genuinely appreciate every single one of you listening.
➢Join our Podcast FB Group: https://bit.ly/fithealthyhappyfacebook 
➢Website: www.colossusfitness.com
➢Follow us on instagram @colossusfit
➢Message us on instagram "summer special" to learn more about the summer special.

In today's episode we go over 10 keystone habits that WILL transform your life in ten minutes. These are
0:35 - What is a keystone habit?
1:07 - 1. Waking up early and waking up on time
1:52 - Develop daily routines
2:57 - Track your food: Duhigg cites a 2009 study by the National Institutes of Health in which participants with food journals lost twice as much weight as those without.
4:50 - Deep work
6:03 - Pomodoro technique
8:32- Exercise in the morning
10:20 - Practice gratitude
11:07 - Dress better
12:37 - Meditate
11:33 - Coach
13:21 - Treat people how you want to be treated

Website: www.colossusfitness.com
Follow us on instagram @colossusfit
Message us on instagram "summer special" to learn more about the summer special. 

Apply for the summer special: https://www.colossusfitness.com/onlinecoaching
Welcome to Mailbox Monday, where every Monday we answer all of your questions and have some real talks about life & fitness. In this episode we talk about some of the best snacks and tips for hard gainers, our favourite underrated exercises and much more.
Links talked about in episode:
➢Join our Official Podcast Group: https://www.facebook.com/groups/572025953684851/
➢Join our weekly challenge (Limber 11): https://www.bodybuilding.com/fun/limber-11-the-only-lower-body-warm-up-youll-ever-need.html
➢Exercise finder: https://www.bodybuilding.com/exercises/
➢Top tips for hard gainers: https://www.youtube.com/watch?v=5sZ4LWhpbO4
Josh's quote: “It’s a slow process but quitting won’t speed it up.” 

Kyle's quote: “You don’t have to be great to start, but you have to start to be great” Zig Zigler 

Client shoutout: EVERYONE! 

Questions:

1. Do you lower deadlifts down or kinda drop them? And if so, is it different for maxes or different sets. 
2. What’s your fav new exercise you overlooked in the past or never done? 
3. Best snacks for hard gainers? 
4. Thumps over bar around the bar during a pullup? Or does it even matter? 
5. I'm having trouble getting myself out of bed early. What would you suggest? **Note** I do set multiple alarms, but doze back off because I'm so tired. 

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

In todays must listen episode we go over how doing less is going to help you build more muscle and have less fat. 
"Disciplines of absence and disciplines of action"
Instagram: @ColossusFit
Message us on instagram @ColossusFit "I want to do less" to learn more about the summer special. First three people to sign up get a 30 minute game plan call with both Josh & Kyle (worth $400) absolutely free. 

➢Summer special: www.colossusfitness.com/onlinecoaching
➢Motivational Video: https://www.youtube.com/watch?v=HiEswwZF_yA
In this episode of Mailbox Monday, we talk about how you can squeeze your workout in within 1 hour, whether or not you should work when you're sore & how to activate your muscles more within specific exercises.

Josh quote: "Never confuse a single defeat with a final defeat." - F. Scott Fitzgerald 

Kyle quote: “When you arise in the morning, think of what a precious privilege it is to be alive, to breathe, to think, to enjoy, to love” - Marcus Aurelius 

Thoughts: 

- No caffeine challenge 

Client shoutout: Courtney Langis 

Questions:

1. Thoughts on my gym only giving 1 hour to workout? Courtney
2. What exercise do you not feel (activation) and what do you feel way too much? Example, chest pull over don’t feel, Y raises crushes me. 
3. When you train a particular muscle group and end up very sore, how long should you wait to train that muscle group again? /  Should you wait to train a muscle group if that muscle group is very sore? 

Instagram: @Colossusfit
Online coaching: www.colossusfitness.com/onlinecoaching 

Message "Learn more" to Instagram @Colossusfit to get started with the summer special! 
In today's episode of Mailbox Monday we talk about how to get blocker abs, more toned arms, and handle social gatherings when it comes to nutrition and pre planning. 
Josh's quote: “All the time you spend trying to get back what’s been taken from you there’s more goin out the door. - Conrmac McCarthy 

Kyle's quote: “When you feel like giving up, remember why you held on for so long in the first place” 

Client shoutout: Kelsea 
Questions:

1. What tips do you have on on how to handle situations for social gatherings coming up?
2. How do I deal w/ pre planning for macros? Day of, day before, etc? 
3. How to get blockier abs? Currently doing 2x per week, increase volume or add different exercises? 
4. How can i get more defined abs like the both of yours?

Instagram: @ColossusFit
Summer special: www.colossusfitness.com/onlinecoaching

Message "Learn more" to Instagram @Colossusfit to get started with the summer special! 
Are you someone who looks pretty good but holds a lot of unwanted fat? If so, this is the episode for you. We go over the mistakes people make that cause them to skinny fat and how to fix them. 
Why skinny fat happens:

• Yoyo-ing - Alcohol 
• Poor response to stress
• Poor strength training/ wrong regime 
• Shredding too fast 
• Continued starvation 

TOTAL OVERHAUL:

THREE PILLARS 

1. Fitness / training 
2. Nutrition
3. Lifestyle 

How to fix it? EVERYONE IS DIFFERENT 

• Increase/decrease/regulate calories? 
• Bulk/cut/ regulate? 
• Training regime 
• Balance and overhaul of your life with accountability 

Instagram: @Colossusfit
Online coaching: www.colossusfitness.com/onlinecoaching 

Summer special: www.colossusfitness.com/onlinecoaching
In today's episode of Mailbox Monday Habits You Need To Implement For Success, Best Cardio For Fat Loss & Calorie Free Foods?
Josh quote: “Do that! Whatever that was that just passed through your mind! Go.”
Kyle quote: “sometimes, life will kick you around, but sooner or later, you realize you’re not just a survivor. You’re a warrior, and you’re stronger than anything life throws your way.” - Brooke Davis 

Client shoutout: Mike Stokes
Questions:

1. What habits/ changes from quarantine are you hoping to carryover into the future? 
2. If you could make 1 food calorie free what would it be? Mine would be peanut butter. 
3. Have you ever tried any types of vegan/non-dairy protein? 
4. During a deficit with more cardio I get real hungry and want to eat over my caloric goal what can I do about this? Would switching form HIIT to LISS help with that?

Instagram: @ColossusFit
Summer special: www.colossusfitness.com/onlinecoaching

Apply for the summer special: https://www.colossusfitness.com/onlinecoaching
In this episode we talk about why we aren't the biggest fans of meal plans and talk about a more realistic approach to helping you reach your goals. We've helped hundreds of people over the years and want to set every single one of you up for success using the resources we have available. 
Please share this with a friend that can learn a thing or two about meal plans and how they can succeed in the long run. If you can share this episode on your IG we will appreciate you greatly! 
Follow us on IG: @ColossusFit