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Summary of episode:

Listed points:

1 (00:50) - Inaccurate tracking - there’s not such thing as your body being “resistant” to a deficit.

-Calorie Underestimation: You might be underestimating how many calories you consume. Measuring portion sizes and using a food scale can help. Neglecting Extras: Don’t forget to account for snacks, drinks, and cooking oils, as these can add up quickly.

2 (03:26) - Overestimating calories burned- you feel the need to eat all the cals back

3 (06:18) - Coach - real results need real commitment

4 (08:09) - Cheat meals / blowing it on weekends

5 (12:20) - Bites, licks & the small things- Creamer, milk, sauces, etc

6 (14:43) - Not properly keeping track of progress- spreadsheet, photos, measurements average weigh-ins. how do you know if it’s working or not?

Thanks for listening! We genuinely appreciate every single one of you listening.
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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 visible abs, how often you should be training abs for a 6 pack & best lifting belt.


Question 1- (01:33) How often should you be training abs? Do I need to train abs daily to get a six pack?

Josh quote (07:15): "Your mind has to be stronger than your feelings. Your feelings keep you in bed, your mind says get up"
Kyle quote (08:45): ‘Self love isn’t selfish.”
What has us excited or intrigued:
Client shoutout (13:52): Hayley T
Question 2-  (17:00) Hey guys love the pod. Quick question that I’m not sure if it’s been asked here. How can I make my abs more visible? I’m pretty lean and have abs but I find I could use more definition in this area. I do train abs twice a week pretty hard doing crunches but am open to other suggestions.
Question 3- (24:31) What’s the best lifting belt to buy?

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

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www.colossusfitness.com

Summary of episode:

Listed points:

1 (01:00) - Carbs are bad for you. Fat makes you fat. Sodium is bad. Sugar is bad. (FEAR MONGERING)

-if we listen to what people say is bad, we would be eating literally nothing

2 (02:09) - You should only eat 100% clean

3 (05:13) - Fasting boosts metabolism & is the #1 fat loss tool.
-Fasting reduces energy expenditure in the short term.
-Fasting can be a useful tool to control energy intake but it isn't magic.

4 (06:52) - You can't lose weight because of starvation mode.
-Starvation mode is claimed to occur when a prolonged calorie deficit slows down and halts a person's metabolism, making further weight loss impossible & can even cause weight gain. 
-This is FALSE. A calorie deficit will always result in weight loss over time.
-The law of thermodynamics applies to everyone. Cals in cals out is legit.

5 (06:14) - High-protein diets damage kidneys.

• For people with pre-existing kidney conditions, high protein intake may worsen kidney function

6 (08:08) - Eating before bed causes weight gain

7 (09:56) - All calories are the same.

• Reality: Not all calories have the same effect on the body. The source of calories matters significantly. For example, 100 calories from a sugary soda will affect your blood sugar and insulin levels differently than 100 calories from a portion of vegetables or lean protein. Nutrient-dense foods tend to be more filling and provide essential nutrients, while empty-calorie foods (like sweets and junk food) can lead to overconsumption without providing much nutritional value.

-The time of day you eat doesn't directly affect weight gain. What matters more is your overall calorie intake, nutrient quality, and portion control.

Thanks for listening! We genuinely appreciate every single one of you listening.
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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 best workout for fat loss, how to get results without calorie counting & staying fit with a newborn.

Question 1 (02:07) - I’m wondering what the best workout is for fat loss? I always see mixed opinions on bodybuilding, crossfit, powerlifting, etc and not sure what approach to take.
Josh quote: (14:25) Calm the stomach. Move the body. Rest the mind.
Kyle quote: (12:04) "A lot of people feel they're burned out because they're doing too much... I say people are burned out because they're doing too little of the things that make them feel alive."
What has us excited or intrigued
Client shoutout: (19:29) Coach Kyle
Question 2 (23:04) - What advice do you have towards staying fit with a newborn?
Question 3 (32:06) - I’m wanting to make progress (specifically fat loss), but not wanting to count calories. Every time I’ve tried, I can’t seem to stick it. Any tips you’d recommend to navigating this?

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

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Summary of episode: In today’s episode I am going to give you four quick diet changes to fix 93% of your fat loss problems. These four changes will help you live a fitter, healthier and happier life.

Listed points:

1- (01:19) Think about gut health

• Buzz work for your attention
• Yes this is important: Incorporate more fermented foods (like yogurt, kefir, sauerkraut, kimchi, and kombucha) and prebiotic-rich foods (like garlic, onions, asparagus, and bananas) into your diet. These foods support the growth of beneficial gut bacteria.
• Instead even just feed yourself good foods to feel better
• Identify how foods interact with you

2- (07:05) Limit high calorie snacking

• This is where most damage can be done, by tying emotions with eating is a dangerous game. 
• Switch to bigger meals
• Get “healthier snacks” OR break the habit altogether
• Keep these snacks out of the house

3- (14:03) Track food

4- (18:11) Increase protein intake / make protein a priority

Thanks for listening! We genuinely appreciate every single one of you listening.
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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 secret to upping your weights faster, dealing with gym anxiety and how to get motivated to workout. 

(1:50) - Question 1- I’m having a hard time feeling motivated to up my weights because I am at a point where I am lifting heavy and the weights I am already using feel hard. Any advice here?
(11:00) - Josh quote: “If you want it bad enough, you find a way. If you don’t want it bad enough, you find an excuse.” - Greg Plit
(14:35) - Kyle quote: “If you have an opportunity, why would you only give 80%? Why wouldn’t you always give 120%?”
What has us excited or intrigued:
(20:30) - Client shoutout: Jeff
(22:58) Question 2- How to deal with gym anxiety? I don’t like going to the center or the gym or using the popular machines because I am newer to my fitness journey. Any tips?
(29:50)- Question 3- How do you get motivated to go to the gym when it feels like the last thing you wanna do?

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

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Summary of episode: In today’s episode I give you the step by step guide on how to be successful in any area of your life. Physical, mental, financial - this podcast will break down what you need to do to achieve success.

Listed points:

First: Ask yourself, what does success mean to you?

Don’t live something else's dream.

Once you know the destination, figure out, how am I going to get there?

There are no secrets to success. It is the rest of preparation, hard work, and learning from failure. - Colin Powel

You can’t wish your way to success. We know WHAT to do, next you need to know how to actually implement this consistently in your life.

Rely on discipline, framework and consistent schedules, not motivated.

Lastly, expand your time frames. Break down massive goals into bite sized pieces.

“It hurts but it works.” - It’s not always what you do. Sometimes it’s what you don’t do. What do you need to get rid of?

Have tangible accountability towards those goals.

Lastly, accept there will never be a place where you’ve “made it”

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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 only diet you need to lose fat and build muscle, best protein snacks & tips to fix posture.

(00:34) Question 1- How do you guys deal with it? Been cutting for 8 weeks and have only lost at most 6 pounds! I’m trying to lose 12-15 more and every pound comes off slower than the last! I lift over 2 hours a day, bike, but otherwise have a sedentary office job.
(13:07) Josh quote:

Rule your mind or it will rule you.

The mind is a wonderful servant but a terrible master.

(16:44) Kyle quote: “Stop for a moment and celebrate how far you’ve come.”

“You’re one meeting away, one podcast away, etc., from a completely different life”

(19:08) What has us excited or intrigued:

Client shoutout: Grecia

Links Discussed in episode:

Weekly questions: 

(24:55) Question 2- What protein snacks do you eat during the day?

(32:18) Question 3- What are some exercises to fix my posture?

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

➢Follow us on instagram @colossusfit
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Support the show

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Summary of episode:

With Thanksgiving coming up, it’s typically the beginning of most peoples fitness downhill journey. Listen to thee tips and don’t be the person that consistently struggles.

Listed points:

(02:35) 1- Set Realistic Goals

• Rather than aiming for significant weight loss, focus on maintaining your current weight or setting a modest goal (like losing 1-2 pounds a month).
• This way, you avoid the “all or nothing” mindset that can lead to overindulgence if you slip up.

(05:42) 2- Plan Ahead for Events

• Before holiday gatherings, eat a small, balanced snack with protein, fiber, and healthy fat, like Greek yogurt with nuts or a small handful of veggies with hummus. This can prevent overeating once you're there.
• Choose one or two treats you’re really excited about and savor them instead of sampling everything.

(09:14) 3- Be Strategic with Portions

• Try using a smaller plate, and aim to fill half with vegetables or a salad before adding protein and sides. You’ll get a balanced, satisfying meal without going overboard.
• Focus on eating until you’re satisfied, not stuffed, and keep portions of high-calorie foods moderate.

(09:58) 4- SEPARATION SEASON! It’s a holiday, not holi-month.

(10:43) 5- Stay Active, Even in Small Ways

• Maintain your usual workout routine, even if you have to shorten sessions. Regular activity will help with weight management and keep you feeling good.
• If formal exercise isn’t an option, try short walks after meals, take the stairs, or do bodyweight exercises at home.

(11:41) 6- Practice Saying “No” Gently

• Holiday gatherings often come with pressure to eat, but it’s okay to politely say “No, thank you” if you’re not hungry or not interested. People will respect your choices.

(12:59) 7- Limit Mindless Snacking

• Try to eat meals without distractions (like your phone or TV) and take the time to chew and savor each bite.
• Enjoy your favorite treats but try the “three-bite rule” — take three mindful bites to get the flavor and experience, then step away if you’re feeling satisfied.
• Alternatively, split a dessert with a friend or family member to avoid overindulging.

Thanks for listening! We genuinely appreciate every single one of you listening.
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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 stay consistent during winter months, get motivated when feeling down, guilt free treats & more

(01:07) Question 1- I’ve talked with Coach Jason a bit already about the winter blues up here in Alaska and I have a sunlight simulating alarm clock on the way, but wondering if anyone else has tips and tricks to stay motivated in the colder/darker months? - Gabrielle
(08:24) Josh quote: "Inaction breeds doubt and fear. Action breeds confidence and courage." — Dale Carnegie
(10:11) Kyle quote: “Don’t sit around waiting forever; it won’t happen unless you make it happen.”
(14:12) What has us excited or intrigued:
(12:46) Client shoutout: Ashley S
(19:29) Question 2- What would you say it is your motivation when feeling down, and that could work for others before working out? By the way, Armando rocks - Carlos

Rapid FIRE questions (quick answers)

• What’s your favorite treat? - when you have extra room in your calorie/macros.
• Starbucks or Tim Hortons?
• Favorite pizza topping?
• Which do you prefer- steam room or dry heat sauna?

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/

Support the show