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)
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In today's episode of Mailbox Monday we go over: can you lose more weight by being cold/hot, explain what high metabolism means, talk about how to put on weight the right way, and much more.
Quotes:

1. “Don’t limit your challenges, challenge your limits.”-josh
2. “When you feel like quitting think about why you started.”- KG in the house 

Mailbox Monday Questions:

1. What do you guys do between sets? 
2. What is your biggest tip to being successful as both a personal trainer and a youtuber/podcaster? 
3. What is your average time your online clients stay with you? 1 month, 6 months?
4. Question for hard gainers, Is it ok to eat some high calorie dirty food to help give the body calories? Or does it still have to be clean calories? 
5. Are mass gainers worth it? 
6. Extremely hot or extremely cold environments where someone may work/live in? What is y’all opinion of how this could effect fat storage or fat loss? Iv heard this from people and think it’s a load of crap? 

For those of you that have any questions, make sure to follow us on IG @ColossusFit and slide in our DM's for a chance to be featured! Thanks to all of you that have been consistently asking us questions for these episodes. We appreciate each and every single one of you. 

Today's episode is a MUST LISTEN EPISODE! Everyone deserves to be more energetic during their day, and if you are someone who get's tired during the halfway point of the day, this episode is for you! 
For those of you that have any questions, make sure to follow us on IG @ColossusFit and slide in our DM's for a chance to be featured! Thanks to all of you that have been consistently asking us questions for these episodes.
Coaching: www.colossusfitness.com/OnlineCoaching

In today's episode of Mailbox Monday we go over: why being shredded isn't ideal, the worst personal trainer story, cardio & muscle gain, & so much more. This is a jam packed episode with lots of great questions!
Josh quote: "no one cares about what you did yesterday, it's about what you can do today"

Kyle quote: "your fitness journey is a marathon, not a sprint"
1. Why do I feel so much worse and weak when I shred down? 
2. What are some workout ideas for firefighters? 
3. Do you sacrifice cardio/endurance if you try to gain more muscle? I've been incorporating more strength training and it seems like my cardio stamina has really declined. I have gained a few pounds which I know can make a little difference, but it seems like I also experience more lactic acid buildup doing my HIIT exercises and can't go as long and hard as I used to?
4. When I squat, my knees tend to buckle in on the way up. I've dropped the weight slightly to a weight that doesn't cause me to do that and have been working on 5x5 at that weight, making sure I push my knees out on the way up. But it seems that every time I try to increase the weight, my knees still buckle in. Any tips on how to increase the weight while maintaining good form? I don't want to stay at the same weight.
5. What are your tips for starting a business with a friend? 
6. Josh, what ever happened to that weighted blanket you got? 
7. What are your thoughts on taking meds and working out? (paraceta, ibup, pseu)
8. How do I break up with my PT without hurting his feelings? 
For those of you that have any questions, make sure to follow us on IG @ColossusFit and slide in our DM's for a chance to be featured! Thanks to all of you that have been consistently asking us questions for these episodes. We appreciate each and every single one of you. 

In todays episode we go over 10 fitness habits that will make you stronger, healthier and happier in 2020. Do these following 10 things to really amplify your fitness successes this 2020.
Thank you so much for listening to the Fit, Healthy and Happy podcast.
Support the show and leave a review: https://podcasts.apple.com/us/podcast/fit-healthy-happy-podcast/id1433961166
Online coaching: https://www.colossusfitness.com/onlinecoaching
Instagram: @ColossusFit 
10 Things:

1. Actually do some cardio or lift some weights 
2. Try a different avenue of fitness that makes you uncomfortable (Get excited about working out again)
3. Eat more protein 
4. Hire a coach - if not serious get accountability partner 
5. Supplement vitamin D, b12 and fish oil 
6. Get stronger than you were last year
7. Competition 
8. Invest in proper warm up
9. Stretch at night
10. Stop being so hard on yourself 

In today's episode of Mailbox Monday we go over when to take your supplements, how to deal with negativity in your fitness journey, how to know when to use a spot, and so much more.
Josh quote: "Be always at war with your vices, at peace with your neighbours, and let each year find you a better person." - Benjamin Franklin

Kyle quote: “The grind doesn't know what day of the week it is. Time doesn’t take a day off” & “Sometimes you need to fall off the wagon to get back again”

1. How do you deal with negativity about change in your fitness journey?
2. How do we know we recover properly? How did you know that you're program was too much?
3. If you’re doing 10 reps and need a spot on some, at what point do you lower the weight? If you need help on the last 2, or last 3,or last 4? When is it better to do a lower weight with more reps or higher weight with some help? 
4. How much water should you be drinking?
5. I love your podcast and the content y’all put out and I wish I could leave you a review but I have spotify. Every morning when I come into work I’ll binge probably 10 episodes!
6. I wanted to ask you a question regarding supplements. I wanted to know if you think there is an optimal time of day to take supplements. I regularly take multi vitamins, CLA, green tea extract, omega 3s first thing in the morning. I've talked to other people and I notice some would take supplements during a meal in the middle of the day or a different time of day. I've always taken it in the morning so I don't forget. Am I missing out on any benefits by not taking it at a different time? 

For those of you that have any questions, make sure to follow us on IG @ColossusFit and slide in our DM's for a chance to be featured! Thanks to all of you that have been consistently asking us questions for these episodes.

In today's episode we analyze the fitness advice given by others and why it is either amazing, or horrible advice. Hence, in today's episode we go over the best and worst fitness advice you will ever hear. 
For those of you that have any questions, make sure to follow us on IG @ColossusFit and slide in our DM's for a chance to be featured! Thanks to all of you that have been consistently asking us questions for these episodes.
Coaching: www.colossusfitness.com/OnlineCoaching

In today's episode of Mailbox Monday we go over Breaking Through Plateaus, How To Get A Better Pump and Where To Learn More About Fitness?
Quotes: 

“Either you run the day, or the day runs you.”

“Your body is your most priceless possession. Take care of it” - Jack Lalane 

 Questions:

1. I have a good weight in my reps and slow movement but I can’t feel in the muscle or the pump. 
2. I feel like I’m doing everything right but seem to be in a slump and making no progress. I track macros, follow a routine from bb.com, focus on recovery but still am in a plateau. What else can I do? 
3. Where can I learn more about fitness?

For those of you that have any questions, make sure to follow us on IG @ColossusFit and slide in our DM's for a chance to be featured! Thanks to all of you that have been consistently asking us questions for these episodes.

In today's episode we go over carbs and fats and their roles in your diet. Which nutrient will help you succeed and which will hold you back.
Facts:
As long as you do not overindulge, there is nothing inherently harmful about carbohydrates.
Eating less carbohydrate (especially processed carbs) can be helpful if it helps you eat healthier. But if cutting carbs makes you eat worse or feel worse, or you if can’t stick with the diet, you should consider other options.
Low-fat diets are not inherently unhealthy, shunning all fat from your diet can be dangerous, since your body needs to consume at least some omega-3 and omega-6 fatty acids.
A diet low in fat (14–19% of calories) might reduce total testosterone levels by 10–15% in otherwise healthy men.
For those of you that have any questions, make sure to follow us on IG @ColossusFit and slide in our DM's for a chance to be featured! Thanks to all of you that have been consistently asking us questions for these episodes.
Coaching: www.colossusfitness.com

Online coaching opportunity: www.colossusfitness.com/onlinecoaching
 
In today's episode we go over the best new years resolutions, tips for managing during holiday parties, & more.
 
 Quotes: 
-Josh’s quote: “The quality of our life is directly proportional to the quality of our thoughts” -Avijeet Das
-Kyle’s quote: “Success is never owned, it is rented. And the rent is due everyday” - JJ Watt 

Today's Questions: 
1. Best new years resolutions?
2. Do you guys have an off season? And if so, what do you do to stay active and have fun?
3. What is your condition after hernia surgery, are you comfortable doing workouts or there is some pain?
4. Tips for managing the holiday parties everyone will be attending?

For those of you that have any questions, make sure to follow us on IG @ColossusFit and slide in our DM's for a chance to be featured! Thanks to all of you that have been consistently asking us questions for these episodes.