In today's episode, we teach you how to get rid of stubborn arm fat, go over some of our biggest pet peeves at the gym and also touch on everything you want to know about caffeine. 
Kyle quote: “You must expect great things of yourself before you can do them.”-  MJ
Josh quote:  “Average skill, phenomenal will.” 
Fun fact: 150mg/kg dosage of caffeine is lethal as an overdose
Instagram: @Colossusfit
Online Coaching: www.colossusfitness.com/onlinecoaching 
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In today's episode, we cover today's best and worst fitness trends. We go over things like CBD oils, red light therapy, training masks, Peleton Masks, whoop watches, fit bits, apple watches, booty bands, waist trainers and diet teas! 
Instagram: @Colossusfit
Coaching: www.colossusfitness.com/onlinecoaching
Help us get 100 reviews by the end of the month: https://podcasts.apple.com/us/podcast/fit-healthy-happy-podcast/id1433961166

In today's episode of Mailbox Monday we talk about the importance of meal timing, give advice for nutrition/working out within menstrual cycles, debate weather meal prep companies are worth it & more.
Today's quotes:
Kyle's quote: “if we wait until we’re ready, we’ll be waiting for the rest of your lives”. 
Josh's quote: “Don’t wish for it, work for it.”

1. What do you guys think of food delivery companies if you want to eat healthily? Would they compare to homemade food/ is it worth it? 
2. So I'm a pretty healthy person. I track calories, water intake, my vitamins/minerals and exercise regularly. Most of the time I do great and my body fat/measurements improve. However, during "that time of the month" i get so extremely fatigued and crave sugar like no one's business. I know you're both men but I've heard so many other women complain about this problem and I was hoping this is something you've encountered with your female clients. Are there any vitamins or supplements you recommend? Or should I change my diet/exercise routine around this time? Any help would be greatly appreciated!
3.  Does it matter what time of day you eat your calories or how much you eat per a meal? Should I try to evenly space my calories throughout my day?

Follow us on Instagram: @ColossusFit
Online coaching: www.colossusfitness.com

In today's episode, we talk about science-based bio hacks that you NEED to try. Health hacking/ biohacking is a hot new trend in the fitness industry and we wanted to take some time to talk about our favorite hacks that are backed by science. 
Here are the hacks we covered:
*First know these do not make up for a bad diet and training regimen, but instead these “biohacks,” consist of making small, incremental diet or lifestyle changes to make small improvements in your health and well-being. 

1. Tabata: Tabata is a high-intensity interval training that consists of eight sets of fast-paced exercises each performed for 20 seconds interspersed with a brief rest of 10 seconds. 
2. Elimination diet: An elimination diet is exactly what it sounds like. With an elimination diet, you’ll get rid of something from your diet and then slowly re-introduce it to see how it affects your body. This is a popular option if you think you’re allergic to a food or are concerned that a food may be causing inflammation, such as dairy, red meat, or processed sugar.
3. Full-body workouts
4. Sauna + eucalyptus
5. Try Superfoods. Definition: A  nutrient-rich food considered to be especially beneficial for health and well-being. Kiwis, blueberries, garlic, chia seeds.. + include smoothies also.
6. Walking
7. Cold showers. Hoff challenge, sauna/cold shower, etc. 

Instagram: @Colossusfit
Online fitness coaching: 

In today's episode of Mailbox Monday we go over what fitness myths we believed, how to increase testosterone & we go over our thoughts on hunger suppressants. 
Today's quotes:
Kyle quote: “if we wait until we’re ready, we’ll be waiting for the rest of your lives”. 
Josh quote: “Don’t wish for it, work for it.”
Questions: 

1. How do you know if your testosterone levels are low and how can you increase them naturally? 
2. How and when to take creatine? 
3. What fitness myth did you believe in, but now know better? 
4. I'm looking to hire a coach that can also help with running, can you help with that?
5. What do you guys think about hunger suppressants, and have you guys ever used them? 

Follow us on Instagram: @ColossusFit
Online coaching: www.colossusfitness.com

In this episode I interviewed Ben McDonald from DTS Fitness Education. Ben is also a lecturer, international presenter, course developer, personal trainer, 'Professor fitness' at Ultrafit magazine & more.
We dove into some AMAZING topics from the Conor McGregor fight to the importance of nasal breathing & so much more. Check out the timestamps of the questions for this video:
➢ 1. Intro for Ben McDonald (0:00)
➢ 2. What were your thoughts on the Conor McGregor vs. Cowboy fight? (6:30)
➢ 3. When was your first time lifting & what kind of background in fighting do you have? (11:20)
➢ 4. Should a fighter be lifting weights? (14:10)
➢ 5. When exactly did you come Canada and why? (17:00)
➢ 6. How did you get started with teaching others? (20:15)
➢ 7. Can you expand on "advanced skills are the basics mastered"? (29:45) 
➢ 8. What's ONE thing you've noticed over the years that someone does to hinder their results that they could immediately fix for longevity? (39:00)
➢ 9. What can people do to get ahead of problems & crisis' on their fitness journey? - MCP approach explained? (51:00)
➢ 10. Can you talk about the importance of breathing and how to become better and more efficient at it? (57:30)
➢ 11. Who would win in a fight, 100 ducks or 1 elephant? (1:05:10)
Make sure to check Ben and his media platforms below:
Instagram: @benmcd1976
Podcast: DTS Fitness Education Podcast
Personal Trainer Certification: https://www.dtsfitnesseducation.com/home-page

Last Day For The Winter Special: https://www.colossusfitness.com/onlinecoaching
In this episode we talk about the issue with weight watchers, give a few of our favourite stretches for the hips before squats, the accuracy of apple watch calories burned & so much more.
Quote of the week:
Kyle: How you do anything is how you do everything
Josh: Great things never come from comfort zones.
Client shoutout of the week: See on Instagram @colossusfit (Victoria V)
Questions: 

1. Favorite lift and why? 
2. How accurate is the apple watch at telling you daily calories burned? 
3. Good exercises or stretches to help increase flexibility in the hip to help with squats?
4. When counting calories should I count vegetables? 
5. When weighing meat, is it best to log the serving size from cooked or uncooked? 

Instagram: @colossusfit
WINTER SPECIAL: WWW.COLOSSUSFITNESS.COM/ONLINECOACHING

Winter Special: https://www.colossusfitness.com/onlinecoaching
In this episode we talk to you all about how to finally get visible abs, especially for summer. Summer bodies are made in the winter, and we talk to you about our top tips and tricks. We cover training, ab exercises, nutrition hacks, lifestyle tips and so much more that will not only help you get abs, but also become the healthiest version of yourself.
This episode came from a question: "Was wondering if you could talk more about how to get really defined abs, I have abs but want them more noticeable. Also what foods/drinks would help define the abs?"
If you enjoyed this episode, please share it with a friend or two and make sure to leave a review. Reviews keep us going and help get this episode out to more people. 

WINTER SPECIAL: WWW.COLOSSUSFITNESS.COM/ONLINECOACHING
In today's episode we go over whether Instagram Trainers Know What They're Talking About, Stopping Knee Pain & Working Out With A Cough.
Quote of the week:
Josh: “Be alive and really live.”
Kyle: “Good, better, best. Never let it rest until your good is better, and your better is best.”

Client shoutout of the week: See on Instagram @colossusfit (Jeremy Willmott)
Questions:

1. Hi Josh & Kyle. Thank you so much for doing the podcast! It is really positive and charging me with energy - very well done. Question: What is the best way to reach balance between the intensity of the training vs. risk of injury? When I train with high intensity and do exercises till failure, there is a risk that I will not notice that my form is not good. It may lead to injury.
2. Knee question?
3. Should you trust steroid-using trainers? 
4. Are we all one body type? (e.g endomorph, mesomorph) or is it not true? 
5. You mention not to workout when you’re sick if it’s anything below the neck, how about if you have a cough? I got a flu last week and now I’m good but the cough hasn’t gone away. 

Instagram: @colossusfit
WINTER SPECIAL: WWW.COLOSSUSFITNESS.COM/ONLINECOACHING

In today's episode we go over the four supplements that science says are the perfect pre-workout. We also spend some time going into wether you need/should be supplementing with pre-workout. Enjoy! 
PLEASE HELP US REACH OUR GOAL OF 100 REVIEWS BY FEB 2020 ON ITUNES BY LEAVING A REVIEW :)! 
Is pre-workout worth it? What does science say? Will I get better results? 
Four supplements for the perfect pre-workout:
1. BETA-ALANINE (3.2-6.4g)
2. CITRULLINE MALATE (3-6g)
3. CREATINE MONOHYDRATE (3-5g)
4. CAFFEINE (3-9mg/kg body weight)
Follow us on instagram @Colossusfit