➢ DM us "Lean" to Instagram @ColossusFit to apply for the best coaching on the planet (5 spots)➢ Watch this episode on youtube- https://youtu.be/UItMCTPuuNo➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=enWelcome 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 you're training hard enough, how to improve grip strength and how to recover better.(0:00) - Intro(1:35) - Kyle quote: “ If a food is in possession or located in your residence, either you, someone you love, or someone you marginally tolerate will eventually eat it.” - John Berardi(4:50) - Josh quote: “It’s so easy to be great nowadays, because most of the world is weak.” — David Goggins(7:10) - What has us excited or intrigued(17:25) - Client shoutout: Carlos(19:00) - Question 1- How can I know if I’m training hard enough?(27:35) - Question 2- How can I improve my grip strength. I feel like I am way more capable of lifting more but my grip always goes out.(31:55) - Question 3- How can I better recover from my workouts, I find I’m always sore.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

➢ DM us “March Madness” escape the madness of winter- get some incredible results.➢ Enter our starbucks giveaway- https://www.instagram.com/p/CpsbuqNL-2m/?hl=enIn this episode we go over 8 ways to avoid over eating, so you can get the results that you deserve.Watch your words & look for solutionsDon't be half in half outStrive to understand yourselfEat high quality, nutrition foods.Have lots of healthy snacks readily availableUnderstand hunger signalling & stick to a routineAvoid trigger foods when down.Know when to pullback/ give flexibility or give yourself a breakListed points: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

➢ DM “Skinny Fat” to be coached through the process of building your dream physique. (5 spots available)➢ Follow us on Instagram: https://www.instagram.com/colossusfit/?hl=enWelcome 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 optimize hormones, the best shoulder exercises & minimize bloating.(0:00) - Special Offer(0:41) - Intro(1:09) - Kyle quote: “We do not stop exercising because we grow old. We grow old because we stop exercising.”(3:30) - Josh quote: "Have no fear of perfection, you'll never reach it." - Salvador Dali(7:29) - What has us excited or intrigued(16:15) - Client shoutout: Yong(18:20) - Question 1- How can I minimize bloating, I feel like I’m bloated all the time.(23:45) - Question 2- What shoulder movements are the best for development? I can’t seem to get them to grow.(28:40) - Question 3- How can I optimize my hormones, I hear a lot about this but was curious your take?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

DM “FAT LOSS” to @‌COLOSSUSFIT to lose 20+lbs of fat in 90 days.In today's episode we are going to give you 10 easy tips to drop body-fat fast. Track Your Macros - Otherwise you’re guessing. Hope cannot be a plan.80-90% of your food should be whole food/ micronutrient dense high quality food, the other 10% can be anything to help you have balance, not be restricted and maintain your deficitAim for 25-40g of fiber (Most adults eat less than 15g a day.Workup to 1g of protein for the bodyweight you want to be. It can be more complicated than this but this is a great starting point.Cut out the cheat meals and win the weekends.Carbs and fats are pretty interchangeable at this point, eat what you’re comfortable with.5x quality training sessionsFind a realistic solution to scaling cardio. I recommend avoiding huge sessions, instead start with step goals, moderate sessions 3-5x a week and scale from there. Often times you can either avoid cardio and eat less, or do more cardio and eat more. Know what you’re comfortable with. Saying so, cardio should never been a punishment.Adapt - This will work, but you will have to continue to make adjustments.Stay consistent, accept progress isn’t a linear line, it’s a spiral with ups and downs, push through them.Notice we didn’t say anything about supplements, waist trainers or any other gimmicks. These tips aren’t sexy but they are proven.“Day one, or one day.” - You decide.Listed points: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

➢DM us “SUMMER READY” to apply for top tier coaching at a discounted rate to our IG @‌ColossusFit - Summer is 100 days away (just over 3 months)➢ Watch us live on youtube- https://www.youtube.com/watch?v=6iCMTwhIL1Q➢Comment “SQUAD” down below on youtube➢ Cable Crunch video- https://www.youtube.com/watch?v=AV5PmZJIrrw➢ Oblique Woodchopper video- https://www.youtube.com/watch?v=7eCm3WQgzmI&t=262s➢Russian Twist video- https://www.youtube.com/watch?v=pbePSnyJlVU&t=4sWelcome 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 shrink the waist, how to work through an injury and how to make meal prep fun.(0:00 - Intro(1:20) - Josh quote: “Some man’s sprint is another man’s stroll.(4:15) - Kyle quote: “Intentions don’t matter. Actions do.”(5:50) - What has us excited or intrigued(13:00) - Client shoutout: Savannah(15:00) - Question 1- Will working obliques make your waist bigger?(18:20) - Question 1.5- What are some of your favourite exercises for obliques?(21:40) Question 2- Injury- is it better to scale back or just take time off when recovering from an injury?(31:10) Question 3- How can I stop myself from getting bored of my meal preps?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

➢ KEY WORD: DM “SUMMER BODY” to get a headstart on getting the results you deserve.In today's episode we are giving you eight healthy spring habits to make you fitter, healthier and happier.In 11 days, first day of spring is here.We are huge fans of getting ahead of schedule before to give more time to prepare. For example- getting started on New Years goals before Jan 1st.Super often, people wait until the last minute to get ready for times like summer, vacations, etc… so let’s get ready early.Listed points:1. Walk more2. Continue to beat the sun up- easy to stop doing as it gets brighter early, but beating the sun up always feels incredible.3. Set goals for the rest of the year, and check-in with your New Year resolutions. (Over 25% of the year done already)4. Create clutter free environments5. Minimalist Challenge (Spring cleaning)6. Turn off screens and head outside - the world is your playground7. Aim to eat 5-10% healthier a day (could be just a few small decisions a day)8. Go into growth modeThanks 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

➢ DM us “REAL RESULTS” to IG @ColossusFit (3 spots available)➢ Follow us on IG: https://www.instagram.com/colossusfit/?hl=enWelcome 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 low calorie comfort foods, find your body-fat percentage, and the hardest part of fitness.(0:00) - Intro(0:30) - Kyle quote: “Life is all about choices, stop blaming the lack of opportunity.”(1:30) - Josh quote: "Choose your hard.”(4:50) - What has us excited or intrigued(16:40) - Client shoutout: Victoria(20:50) - Question 1- What is your body-fat and what’s the best way to calculate body-fat?(26:25) - Question 2- Low calorie and healthy comfort foods(33:30) - Question 3- What is the hardest part of fitness for 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/Support the show

KEY WORD: DM “Fat Loss” if you want to lose 15lbs of fat and gain 10lbs of muscleIn today’s episode we are going to give you seven of the top ways to easily drop fat and begin your journey to a leaner physique.Listed points:Minimize processed foods Know when and how to drop calories, track your food and be as accurate as possible + Know that dropping calories has ramificationsStaple meals that excite youHaving support DM “Fat loss”Step tracker/ fitness trackerHave a specific goal - Having a good goal can you help you have control over the weekend and in tough situations.Don’t eat on your phone or in front of the TV, chew more, smaller platesWeigh-in everyday and use the data availableThanks 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

➢ DM us “Lean Bulk” to @ColossusFit for a chance to work with us 1 on 1 (3 spots)➢ Watch the podcast on youtube: https://www.youtube.com/watch?v=utLjmHpx5bM➢Follow us on IG: https://www.instagram.com/colossusfit/?hl=en➢Kristen transformation and tips- https://www.instagram.com/p/Co5sLCmLN-c/?hl=enComment YOUTUBE GANG down below!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 properly lean bulk, recover after a bad day of eating,  and avoid being lightheaded during workouts.(0:00) - Quick favour(0:30) - Intro(1:18) Kyle quote: "To give anything less than your best, is to sacrifice the gift."(4:45) Josh quote: "The tools that got you here won't get you there."(8:35) What has us excited or intrigued(11:05) Book recommendation: The Earned Life - Marshall Goldsmith(17:20) Client shoutout: Kristel w/ coach Krista(20:35) Question 1- I’m starting my first ever lean bulk and I’m wondering how I can make the most of it while gaining muscle, but not too much fat?(26:10) Question 2- Do you have any tips for what to do after a day where I went over my calories and cheated on my diet?(32:25) Question 3- Is it normal to feel lightheaded during your workout?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

➢ Click here to get your free nutrition guide: https://colossusfitness.lpages.co/ultimate-fast-food-and-restaurant-survival-guide/➢It’s also on our IG story- follow us here: https://www.instagram.com/colossusfit/?hl=enIn today's episode we give you the tools you need to dine out, maintain your social life and still progress in your fitness journey. (1:26) 1- Find accurate results in the data baseA lot of chains will have data within MyFitnessPal, that has already been used by hundreds of people. Unfortunately, it’s not always this easy, but simply searching it up will be the first place to begin.(2:35) 2- Can’t find it? Build it.This is an incredible way to ensure you’re as accurate as possible. As we are huge fans of build-your-own type places, you’ll simply log each ingredient by ingredient to maximize accuracy.(4:25) 3- Too hard to build? Find a twin.Let’s say you decide to order a 1⁄2 lb burger while out at a small unknown burger joint. If you decide not to log by ingredient you can find a replicate from a popular joint in MyFitnessPal, that could be in the ballpark of what you had just ordered.(6:02) 4- Over-log when in doubt.The main goal of all food places is to create food that tastes as good as physically possible. They’ll be adding a ton of oil, butter, etc to make this happen, so always remember that it’s probably a few hundred calories more than you’d think it would be.(7:42) 5- Plan as best as you can.Fail to prepare, prepare to fail. By looking up menus in advance, it will help give you a good idea of what’s on the menu and allocate the right number of calories for this experience.(9:30) 6- Avoid all the “extras” or pick your fights.It’s so easy to trick yourself into thinking you’ve picked the right option because you’ve gone to a healthy bowl place, but you’ve added 500 calories of sauces without realizing. These things add up and don’t offer any nutritional value.Same with fries, pops, etc.(11:05) 7- Log it even if you’re unsure.It’s so easy to go into a place and look at a food, then think “no clue, won’t log it”, but that won’t help you on your journey.(13:00) 8- Based on your goals, your situation will look different.A burrito bowl for a 200 lb male that’s looking to gain muscle will look completely different than the 130 lb female looking to lose fat.(13:50) 9- Always have water by your side.Water will be your best friend for sure.It will fill you up, help you stay hydrated, save you hundreds of calories and so much more.(14:35) 10- Focus on health.Often when people have a situation where they’re eating out, they instantly think, “there’s no way I can eat out and get something good for me”(15:05) 11- It will never be perfect.This is something to always remember. A lot of people don’t even realize that foods that have full labels are legally allowed to have up to 25% error on it, so that won’t even be fully accurate.(16:30) 12- Servings can be extremely misleadingYou may look at something that says, “200 calories per servings”, but always remember to look into what an actual serving is.(18:03) 13- Log everythingYes, that means liquids and veggies.It also means cream in coffee, bites of your partner’s sandwich, sauces, and so on.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

➢ Get your free fast food survival guide- https://colossusfitness.lpages.co/ultimate-fast-food-and-restaurant-survival-guide/➢DM “Fat Loss” to start your fat loss journey on our Instagram @ColossusFitWelcome 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 fat loss supplements, weightlifting or cardio for fat loss and how online fitness coaching works. (0:00) - Intro (0:25) - Kyle quote: “If you’re tired, you don’t need rest. You need more stuff you’re excited about.”(3:20) - Josh quote: "Doubt kills more dreams than failure ever will." - Suzy Kassem(5:10) - Weekly book recommendation: Atlas Of The Heart - René BrownWhat has us excited or intrigued(12:50) - Client shoutout: Marco w/ Coach Jason(15:10) - Question 1- What does online coaching involve and how does it guarantee it would work for me?(24:35) - Question 2- Is weightlifting or cardio better for fat loss?(27:40) - Question 3- What are the best supplements for fat loss?Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram ➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show

➢ Apply for coaching on our website- www.colossusfitness.comIn this episode we go over 7 keystone habits that can translate over into your live positively and create a chain reaction of other habits.Listed points:A keystone habit is a habit that has the power to initiate a chain reaction of other habits and positive changes in one's life.We wanted to go deeper than the classic exercise, eat healthy & better sleep, so don’t forget about how impactful these 3 things are.Some negative examples:Smoking- Increased risk of lung cancer, heart disease, tooth and gum disease, and other serious health problems.Procrastination- Can cause stress, reduce productivity and lead to subpar results.(2:05) 1- Waking up early and on time- Increased productivity & time managementOpportunity for quiet and solitudeBetter overall mood: Studies show that people who wake up early are typically more optimistic and energetic throughout the day.Better physical health: Waking up early can regulate your circadian rhythm, improve your sleep quality, and boost your energy levels.(5:25) 2- Morning Movement - Will help you make better eating decisions through the day. Mood increased, so much more.(6:30) 3- Meal Planning/Prepping: Can lead to better food choices, increased savings, and actually save more time.(8:25) 4- Reading: Can improve cognitive function and expand your knowledge and understanding of the world, make better decisions based on the learning and so much more.(10:50) 5- Having a coach- Can help you save time, energy and even money long term.Wander around the gym less, actually stick to something, can go on for days with the benefits here.(13:30) 6- Meditation/Gratitude: Regular meditation can improve mental health, reduce stress, leave you feeling better and refreshed for everything.(15:47) 7- Journaling: Can lead to increased self-awareness, reduced stress, improved problem-solving skills, clarity on goals & more.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

➢ DM - “TRANSFORM” and get our full exclusive guide totally free that includes in depth take out/fast food options (first 5 people to sign up will our ebook- $499 worth of value)➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=enWelcome 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 fit and healthy takeout options, staying fit in relationships and what books we recommend. (0:00) Special Offer(0:45) - Intro(1:10) - Kyle quote: Work on yourself if you want everything else to work out for you.(2:30) - Josh quote: "Realize deeply that the present moment is all you have. Make the NOW the primary focus of your life." - Eckhart Tolle(4:10) - What has us excited or intrigued(12:20) - Client shoutout: Ashley Trask(15:00) - Question 1- Is it possible to eat out and still lose body fat?Question 2- Best way to stay fit when dating someone with different calorie needs.Question 3- Any food reads lately? I’ve seen your instagram post on your favorite books but with this book challenge you have to have some good reads now.Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram ➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show

DM “Healthy” to @colossusfit On IG to apply for coachingInstagram: https://www.instagram.com/colossusfit/?hl=enYoutube (Colossus Fitness): https://www.instagram.com/colossusfit/Youtube (Fit, Healthy & Happy Podcast): https://www.youtube.com/@fithealthyhappyIn today’s episode we go over how to eat to stay lean and gain muscle.Listed points:1. Food is fuel 2. Food is also fun - 80/20 rule3. Learn to track calories 4. Keep tracking calories5. Buy food with thought 6. 80% full rule in blue zones7. Learn to cook- Usually food that takes longer to prepare is better for you8. Learn to eat out or order meal prep services9. Fill the gaps with veggies not low quality processed foods10. Drink more waterThanks 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

➢ Message us on IG "Tight Tummy" to Instagram @ColossusFit (5 spots)➢ Follow us on Instagram- https://www.instagram.com/colossusfit/➢ Watch the podcast on youtube- https://www.youtube.com/watch?v=G18T5MRLkacWelcome 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 a flatter stomach, increase your energy, and should you workout on an empty stomach?(0:00) - Special Offer (0:40) - Intro(0:55) - Kyle quote: “A good walk in the morning. A good day of meaningful work. A good workout session. A good conversation with a friend. A good time with family. A good night of sleep A good life is pretty simple.”(2:30) - Josh quote: Charlie Munger "Greed isn’t what drives the world, instead it's envy. Our lives are objectively the best humanity has ever had yet complaining & dissatisfaction is as high as ever." Humans don’t want their lives to just be better, they want them to be better than their neighbours.(4:40) - Weekly thoughts/recommendations(13:40) - Client shoutout: Annie(15:10) - Question 1- I find that I constantly get tired during the day, my energy goes in waves and i’m not sure what to do. Any tips to naturally increase energy levels?(23:55) - Question 2- I’m starting to think about getting fit for a trip coming up and really want to have a flat stomach. Any tips or tricks to make this happen?(28:40) - Question 3- Is it okay to workout on an empty stomach?Yes, but not beneficial like some people make it out to be.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

KEY WORD: “Real Results” - 3 discounted spotsIn this episode, we go over high level habits to help make you fitter, healthier and happier in 2023. Listed points:(0:50) 1- Dial in Your Sleep RoutinePeople who are sleep deprived on average will spontaneously consume about 500 more calories per day and become less active w/o realizing it.One-third of Americans don’t get enough sleep on a regular basis so this needs to be talked about.Tips:Decide on a set bedtimeLeave the electronics aloneStretch, breath, and relax. - has been shown to directly improve sleep qualityPrep your bedroom- Make a ritual out of making things as cool, dark, and quiet as possible.(4:00) 2-Have a Stress Management RoutineThose that are more stressed tend to consume more calories without realizing it, they snack more and become more sedentary.Tips:Meditation, journalling, unwind timeTake breaks/avoid news storiesKnow what stresses you out and be aware of it(9:30) 3- Get Yourself Some AccountabilityFriend group that actually challenges youOur custom 1 on 1 coaching.DM real results- 3 spots(13:10) 4- Exercise for 60+ minutes a day60 minutes of moderate physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more.This is 4% of your day.The mental health benefits of all this are also endless.(15:35) 5- Drink Lots of WaterMore than half of adults in the United States don't drink enough water – because they are too busy, forget or don't track it.The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 15.5 cups (3.7 liters) of fluids a day for men. About 11.5 cups (2.7 liters) of fluids a day for women.Benefits- Weight control, skin clearness, helps you feel full, blood pressure/body temperature regulation, joint health, etcTips:Keep water by your side as much as you can.Have a solid water bottle that makes sense to you.Set remindersTrack it- what gets tracked, gets managed.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.comSupport the show

➢ DM “Muscle Gain” to join coaching and gain 10+lbs of lean muscle @ColossusFit ➢ Follow us on IG- https://www.instagram.com/colossusfit/ ➢ Watch us on youtube- https://www.youtube.com/watch?v=j__Yt65qZ1s&t=1493s ➢Cortisol & Lifting: https://www.muscleandstrength.com/articles/60-minute-workout-myth-cortisolWelcome 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 your workouts are too long or too short, the best time to workout and how long to rest in-between sets.(0:00) - Intro(0:30) Josh quote: "By changing nothing, nothing changes. - Tony Robbins"(1:35) - Kyle quote: “Where focus goes, energy flows. And where energy flows, whatever you're focusing on grows. - Tony Robbins(2:30) - Weekly thoughts/recommendations(6:30) Client shoutout: Kelvin(7:35) - Question 1- How long should I be in the gym? I have a busy schedule but I want to put on some muscle!(17:40) - Question 2- What is the best time to workout? The morning or the night. All my friends go in the morning and say it’s better, I want to go with them but I am just not a morning person and the few times i have gone I have had to drag myself there and my training session sucked.(23:00) - Question 3- I feel like I’m not taking enough time between sets and I’m not sure what the optimal rest time is. Any suggestions here?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

➢ KEY WORD: “MY YEAR” 3 discounted spots available.➢ Watch the video on youtube- https://www.youtube.com/watch?v=djR9_2_5CBMIn this episode we give you 6 simple nutrition tips to level up your year.Listed points:(1:15) 1- Focus on calories in vs. calories outThis one isn’t quite as easy as it sounds, or the other tips but definitely the most important. So many variables come in between watches lying to us, food labels, etc.Aim to use measuring cups, food scales, and track everything for maximum accuracy.Big takeaway- Keep track of the data and you’ll notice trends.(3:25) 2- Learn to be okay eating the same foodsIt’s been said that we make 200 decisions related to food a day, by eating more of the same foods, we can help minimize that.An easy way to help this remembering all the benefits of the food that you’re having and all the great stuff it will do for your body.Within each meal, ask yourself - what value is this added for me, or what purpose?This teaches you to learn A LOT vs. blindly following a meal plan and allows you to build up the habits.(6:40) 3- Focus on food densitySimply put this means that there are low calories in large amount of food. Low energy density means there are few calories in a large amount of food.Easy way to help feel fuller on fewer calories.Some examples- Water, Fish, Lean meat and poultry, brown rice, sweet potato, basically all veggies, low fat popcorn, etcHere's a quick example with raisins and grapes. Raisins have a high energy density — 1 cup of raisins has about 480 calories. Grapes have a low energy density — 1 cup of grapes has about 104 calories.(9:40) 4- Aim to snack less or minimize snackingThe more used to doing this, you’ll always be looking for food around the house and just eat a bunch of randomness, especially when hungry.I prefer 3 solid meals with 1 solid snack.(13:38) 4.5 Eat at roughly the same time as usual if possible.(14:10) 5- Pre log and planOne of the most underrated strategies to help you succeed and stay on track.If you’re reactive vs. proactive, you’ll be highly misguided.(15:08) 6- Don’t sweat the small stuff.Most companies will attempt to get you to part with your hard earned money by using enough scientific terms and big words to make you focus on small stuff so they can sell you fad diets, or supplements.95% of people spend most of their time focusing on the last 5% rather than focusing on what really matters: consistency, adherence, hard work, sustainability, and tenacity. Don’t let your self get suckered.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

➢ DM “Body Recomp” to lose your unwanted fat and replace it with new lean muscle. (5 discounted spots)➢ Full episode on youtube- https://www.youtube.com/watch?v=MrpLa41StZ0➢ Follow us on IG- https://www.instagram.com/colossusfit/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 best muscle building supplements, the truth about carbs and encouraging others to get fit.(0:00) - Special offer(0:25) - Intro(1:57) - Kyle quote: “It’s the small habits. How you spend your mornings. How you talk to yourself. What you read. What you watch. Who you share your energy with. Who has access to you. That will change your life.(3:57) - Josh quote: "You don't become confident by shouting affirmations in the mirror. But by having a stack of undeniable proof that you are who you say you are. Outwork your self doubt."(6:17) - Weekly thoughts/recommendations(12:41) - Client shoutout: Whitney(14:45) Question 1- How do you encourage other people to get started with fitnesS?(23:15) - Question 2- I hear such mixed things, are carbs bad or good for me and how much should I be eating?(32:35) - Question 3- I’m on a budget, what are your best three muscle building supplements?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

➢ DM “Get Unstuck” to apply for coaching at a special discounted rate (3 discounted spots)In today’s episode we give you common obstacles you’ll encounter in your fitness journey and how to easily overcome them.This episode was inspired by a viewers question:“How can I overcome obstacles in my fitness journey? Something always pops up and throws me off the wagon. It’s very demotivating.”Common obstacles:(1:35) 1- Unrealistic expectations and goals- If you can't see doing the diet you're currently on for 3, 6, 12, or 18 months into the future, rethink your plan, because it's going to fail.-Same deal with workout programs, be realistic with your level of willpower and schedule(3:40) - 2- Vacations.(7:50) - 3- Eating out(10:35) - 4- Partying/drinking(13:20) - 5- Bad weigh-in(18:02) - 6- Plateaus (21:00) - 7- Death/emotional trauma(23:15) - 8- Being in a tough eating situation (sports game/ food place is closed etc)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