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In this video we go over 7 horrible habits that are secretly ruining your life.

These are things that you likely won't notice day to day, but can make a huge difference on your journey long term.

Time stamps:

1 (00:35) - Immediately checking social media when you wake up

• this causes anxiety and interrupts your natural wake-up
• don't go in your phone for at least an hour after

2 (01:46) - Using TV/videos as background noise constantly

• this trains your brain to require dopamine at all times
• normalise silent times to let your brain relax and unwind

3 (04:24) - Saying yes to things to people please

• this is sapping all of your mental energy
• normalise saying 'no' to things that you don't want to do

4 (05:15) - Living in "someday" mode rather than taking action

• procrastination is killing your potential
• build the habit of starting things right away

5 (07:16) - Only spending time with those that leave you feeling comfortable

6 (09:21) - Mindlessly scrolling in bed

• this will mess up your sleep because of the blue light
• make your bed a 'phone free zone', read instead

7 (10:26) - Avoiding trying out of fear of failure

• don't be afraid to fail- instead, actively seek it out
• every failure means that you're closer to success

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢DM “Body Recomp” to @ colossusfit

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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 why you're failing at fat loss, body recomp secrets, tracking while eating out and so much more.

Question 1- (00:29) How can i lose fat and gain muscle at the same time?

Josh quote (08:46) : “You’re not here to check a box, you’re here to make a difference.” - Gregg Plitt
Kyle quote (11:32) : “The more you pay, the more you pay attention.”

What has us excited or intrigued:

Client shoutout (19:35) : Mike F

Question 2- (20:43) How do you track your food when eating out?

Question 3- (29:54) Few months away until my baby comes! Any tips for the early stages with the baby?

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/

Starbucks gift card giveaway - https://www.instagram.com/p/DF5xL7mRD6E/?hl=en

Summary of episode:

Listed points:

1. (01:00) Not hydrating enough
2. (03:24) Snacking (OR switch to vegetables and protein)
3. (05:11) Not eating Whole foods -foods that are either not processed at all, or processed minimally. -Examples include whole grains, legumes, fresh fruits and vegetables.
4. (06:20) Not enough protein - 1 gram per lb of your goal weight in protein
5. (07:47) If eating out, learn how to do it properly
   -Burrito bowls, subs, logging ingredients 1 by 1 etc
6. (08:47) Not logging - Keep a daily log of the # of calories entering your body & pre-log
7. (09:56) Eating nonsense calories.

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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➢ PLEASE LEAVE A REVIEW!

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 curve cravings, the worst fitness advice and best muscle gain exercises.

Question 1 (00:56) - What are the best exercises that changed your physique the most visually?

Kyle quote (13:09) : “The secret is there is no secret.

Consistency over intensity.

Progress over perfection.

Fundamentals over fads.

Over and over again.”

Josh quote (23:39): "Nothing in life is to be feared, it is only to be understood. Now is the time to understand more, so that we may fear less." - Marie Curie

What has us excited or intrigued:

Client shoutout (27:32) : Highlight of past big transformations

Question 2 (30:18) - What’s the worst fitness advice you’ve been given?

Question 3 (39:26) - How to deal with cravings? I seem to give in every night and go overboard.

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 website to learn more www.colossusfitness.com

➢ Message "FAST FOOD GUIDE" to IG @colossusfit

Summary of episode:

Recent report shows that diet-related deaths outrank deaths from smoking, and about half of U.S. deaths from heart disease - nearly 900 deaths a day - are linked to poor diet.

The pandemic highlighted the problem, with much worse outcomes for people with obesity and other diet-related diseases.

One important question to ask within food and your diet is- what value is this adding for me?

In today's episode we give you eight foods you should avoid in your diet.

Listed points:

1 (00:35) - Highly Processed Junk Foods 

• Chips, snacks, candy, etc
• Loaded with unhealthy fats (like trans fats), sugar, and artificial additives, which can contribute to obesity, heart disease diabetes, etc

2 (04:41) - Alcohol

• High blood pressure, heart disease, stroke, liver disease, and digestive problems

3 (07:14) - Refined Carbs

• White bread, pastries, white pasta, most baked goods
• Refined carbs are stripped of fiber and nutrients, leading to rapid spikes in blood sugar and insulin levels, which can increase your risk of developing diabetes and heart disease over time.

4 (10:51) - Sugary drinks.

• refined sugar. Starbucks drinks, pop, juices, & so much more
• weight gain, obesity, type 2 diabetes, tooth decay and cavities

5 (13:46) - Fast food in general

• fried chicken, fries, fatty burgers,fried fish sandwiches
• Most of it is just garbage, and the average person gets the most unhealthy as it’s more tempting
• While quick and easy, fast food is generally full of processed ingredients, unhealthy fats, high sodium, and very little in terms of essential nutrients. It's designed for convenience but not for health.

6 (16:05) - Frozen and instant meals

Examples- Frozen pizza, TV dinners, instant ramen noodles

Reason- very little nutritional value, loaded with refined grains, unhealthy fats, and high sodium content. Even though they’re convenient, they’re not doing anything for your body in terms of real nourishment.

Of course, it's all about balance—no need to completely eliminate any one food, but understanding what can be harmful in excess is key to making healthier choices.

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 “Metabolism” to IG @ ColossusFit for exclusive 1 on 1 coaching

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

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 increase your metabolism, stop self sabotaging and make progress without being able to increase weights.

Question 1 (00:22) - I have a slow metabolism and can’t lose weight no matter what I seem to do. Is there a fix for this or am I doomed?

Kyle quote (09:03): “What seems impossible today will one day become your warm-up.” — Anonymous
(Growth is gradual, and what once felt hard will eventually feel like second nature.)

Josh quote (10:58): "Alone we can do so little; together we can do so much." - Helen Keller

Client shoutout (18:45): 30-Day Challenge Transformations

Question 2 (19:37) - I find I keep letting myself slip up and self sabatoge. Anytime I start to see change, I end up finding a way to go backwards. Any tips on how to navigate this?

Question 3 (27:23) -

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/

Summary of episode: In today’s episode we are going to share the most dangerous exercises in the gym. We also share whether you should avoid them or try alternate solutions to make sure you stay injury free.

Listed points:

1. (00:20) Upright rows
2. (02:26) Suicide grip bench press
3. (04:27) Deadlifts
4. (07:00) Skullcrushers
5. (09:58) Behind the head lat pulldown

• General rule of thumb any behind the head movement not usually worth it/ behind the head shoulder press
• Only people with very mobile shoulder joints can keep their spines straight enough to do this exercise properly. And if the bar hits the back of the neck, it could injure cervical vertebrae.

Any overuse of momentum

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/

➢ Message "Fat loss" to IG @ColossusFit to lose 25-100lbs (4 spots)
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en
➢ Book recommendation- "No Excuses" by Brian Tracy

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 know if someone is on steroids, the best time to stretch, and thoughts on steroid usage.

Question 1 (00:22) - I’ve always been curious if the biggest people in the gym are on steroids. How do you know?
Kyle quote (10:26) : “Your mind has to be stronger than your feelings.”
Josh quote (12:01) : "Nutrition is 150 percent of the bodybuilding formula. It's that important." - Ronnie Coleman
What has us excited or intrigued:
(17:30) - Client shoutout: Ryan S
Question 2 (21:16) - What are your thoughts on steroid usage?
Question 3 (30:05) - What is the best time to stretch and build a stretching routine?

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/

Website: www.colossusfitness.com

Summary of episode: In today’s episode we go over how you can build a rock solid daily routine for more day to day success so you can get to your goals faster.

Listed points:

1. (01:15) 3 daily wins 1. A physical win: Walking, running, lifting, swimming 2. A mental win: Reading, writing, creating learning 3. A spiritual win: Praying, meditating, studying, growing
2. (05:03) Reflect - You will be stronger if you’re honest with yourself. Stop going through the same cycles and failing. You need change.
3. (06:36) Schedule in priorities - be realistic
4. (07:57) Make difficult decisions as easy as possible (Pre log, prep, meal prep, trainer, gym schedule, coach)
5. (10:41) Momentum carries, win your morning
6. (11:47) Time audit: Remove as much junk from your day and free up time. For a week write down everything that you do.
7. (14:02) Use your nights to separate yourself
8. (15:04) Reflect on your goals to focus you

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/

➢ Free form guide: https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7&si=G69bXBeS_KwTUOng

➢ Coaching website: www.colossusfitness.com

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

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 if more expensive gyms are better, best workout time for fat loss & benefits to recording your workout.

Question 1 (00:24) - I’m looking to sign up at a gym and one is $10/m and another is $200/m. Will I see more results at the $10/m gym?
Josh quote (13:46): "Always remember that your present situation is not your final destination. The best is yet to come."
Kyle quote (11:27): “Whether we think we can or can’t, we’re right.”
What has us excited or intrigued:
Client shoutout: Vicky w/ coach Krista
Question 2 (24:12) - when is the best time to workout for fat loss?
Question 3 (26:52) - Why do so many people film all their sets at the gym, what are your thoughts on this? (People also get mad and say use the mirrors for a reason)

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/