Fit, Healthy And Happy Podcast

➢ Apply for coaching www.colossusfitness.com➢ 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 stay dedicated for life, if you can trust online fitness coaches and when to take a break from the gym.Time Stamps:0:00 Motivation Monday intro0:20 Q1: How do you stay dedicated to fitness long term? - Tari12:45 Quote: "Some people say they would kill for a shot or die for a chance but in reality they won’t even wake up 60 mins early for it”14:14 Quote: “The more you sweat in practice, the less you bleed in battle.”17:40 What has us excited23:55 Client shout-out: Tim25:21 Q2: What does having an online coach exactly entail? Do I email you? / do you have an app? What are your takes on this space i feel like its scammy but I know you guys are great so I'm willing to hear you out." - Tamara40:10 Q3: how do you decide when to take a rest from the gym, if at all? It’s become such a habit for me that I never stray from lifting 4x a week, unless I’m too sick (which is maybe once a year). Do you ever take a week off, even as a de-load? Any advantages of doing so? Great job on the podcast; appreciate the positivity and mental health aspects on top of physical fitness. - KasiaThanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ Follow us on Instagram @ColossusFit➢ Apply for coaching www.colossusfitness.comWelcome to another episode of Fired Up Fridays, our short 3-5 minute motivational episodes designed to get you fired up and take action.Today’s message is simple: you’re one decision away from a completely different life.One decision to finally start. One decision to stop making excuses. One decision to take your health seriously, chase the goal you’ve been putting off, or become the person you know you’re capable of becoming.You don’t need to have everything figured out. You just need to make the decision, commit to it, and start moving forward.Your entire life can change when you finally decide enough is enough. 🔥

➢Apply to get the results you deserve: ⁠https://colossusfitness.com/⁠➢ Follow us on Instagram- https://www.colossusfitness.com/1- Would you rather have a personal chef for life who always hits your macros, or have every holiday (for the rest of your life) be a complete free day where calories don’t count?2- Would you rather always look like you’re in peak shape in photos, or always feel strong and energetic in real life (even if you don’t look as lean)?3- Would you rather give up caffeine forever OR give up dessert forever?4- Josh question, eat whatever you want and have it be perfect macros but you can’t taste it OR continue with flexible dieting and 80/20.5 - Would you rather never have to do cardio again, or never have to do leg day again?6- Would you rather be shredded year-round but constantly hungry, OR be 20 lbs heavier but eat whatever you want?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/

➢ Get our FREE recipe guide- https://www.colossusfitness.com/protein-meals➢Ask a question- https://www.colossusfitness.com/podcast#Submit-Your-Question➢ Apply for coaching: http://www.colossusfitness.comWelcome 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 protein or calories, what we eat consistently and what life would be like without Colossus Fitness.Time Stamps:0:00 Motivation Monday0:18 Q1: Out of calories, under protein - should you eat more?13:57 Quote: turn your back on the crowd15:09 Quote: discipline starts it, consistency finishes it17:56 What has us excited 25:43 Client shout-out: Chris27:33 Q2: What are your go-to meals?38:13 Q3: What if Colossus Fitness never happened?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ Follow us on Instagram https://www.instagram.com/colossusfit/?hl=enWelcome to episode 5 of our new series Fired Up Fridays where I cover my favorite all time quote - how you do anything is how you do everything! Short 3-5 minute motivational episodes designed to get you fired up. Today's episode I cover that going all in means making your goals non-negotiable. No more waiting until you feel motivated, making excuses, or constantly starting over.

➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en➢ Apply for coaching www.colossusfitness.comWant to feel fitter, healthier, and genuinely happier without completely overhauling your life?In this episode, we’re breaking down 8 simple habits that can make a massive difference in how you look, feel, and perform every day. From training and nutrition to sleep, mindset, and daily routines, these are practical habits you can actually stick to long term.No extremes. No quick fixes. Just simple upgrades that help you build a stronger body, healthier lifestyle, and happier life.Practice gratitude - perspective30 minutes outside daily (Look at screens less, get in sun, forest bathe)Set step amount dailyEat more proteinHydrateSpend time studying/ growing (Follow media form videos, podcasts)Track your metrics Take on a challenge (Side projects, 30-day challenge, fixing building, creating)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/

➢ Absolute last chance of joining the challenge, message “challenge”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 you should train tired, what to do on bare minimum days and eating whatever you want.Josh quote: You really can just wake up one day and say "that's enough of that" and change direction completely. — Blake BurgeKyle quote: “Sometimes frustration is just caring about someone who refuses to get out of their own way.”What has us excited or intrigued:summary- Both: 40% lower risk of dying from any cause and 50% lower risk of dying from heart disease.Client shoutout:Weekly questions:Describe your ultimate “I did the bare minimum but still feel good about myself” kind of day.Should you workout after a bad night of sleep? I have heard you should from my friend who doesn’t workout when they get a bad sleep score on their whoop. Curious your thoughts.Would you rather have perfect sleep every night or be able to eat whatever you want without gaining weight for a whole year?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ Follow us on Instagram https://www.instagram.com/colossusfit/?hl=enWelcome to episode 4 of our new series Fired Up Fridays! Short 3-5 minute motivational episodes designed to get you fired up. Today's episode I cover that going all in means making your goals non-negotiable. No more waiting until you feel motivated, making excuses, or constantly starting over. Decide what you want, commit to the actions required, and follow through even when it’s inconvenient. Your goals become a lot more achievable when quitting is no longer an option.Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your dream Physique: ⁠https://colossusfitness.com/

➢ Last chance for the challenge. Message “challenge to IG @ColossusFit➢Part 1- https://open.spotify.com/episode/56cmSWE4tPE7jTzrbIIf9TWe’re cutting through the excuses, misinformation, and habits that could be keeping you from making the progress you want. From blaming your metabolism and not training hard enough, to constantly changing exercises and avoiding accountability, these are some truths that might sting, but could be exactly what you need to hear.0:00 Intro: part two of the brutal fitness truths0:47 1. Your metabolism isn't broken2:15 2. You're likely not training hard enough5:34 3. You don't want it bad enough7:39 4. Stop reinventing the wheel with your exercises9:17 5. Your classes are holding you back11:14 6. You fear accountability12:09 30-Day Lock In Challenge12:42 7. Eating healthy doesn't mean you're making progress14:51 Wrap-upThanks 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/

➢ Apply for coaching www.colossusfitness.com➢ Message 'challenge' to our IG @ColossusFit to apply for coachingWelcome 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 importance of non scale victories, how to stop starting over and why we don't chase trends.0:00 Intro0:30 Q1: Non-scale victories worth paying attention to3:58 Why we weigh in every single day7:47 Don't let the scale dictate your mood10:18 What the research says about daily weigh-ins11:38 Quote (Josh): You know what to do, it just sucks to do it17:16 Quote (Kyle): Luck is preparation meeting opportunity20:01 The 30-Day Lock In Challenge21:39 Client shout-out: Joseph24:09 Q2: How to stop starting over every few weeks26:55 Why accountability is the real answer33:56 Q3: Staying the course instead of chasing sponsors39:47 Wrap-upThanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

➢Message 'Challenge' to IG @ColossusFit for early access pricing.Welcome to episode 3 of our new series Fired Up Fridays! Short 3-5 minute motivational episodes designed to get you fired up. Today's episode I cover the power of momentum and how it adds up positively, or negatively. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your dream Physique: ⁠https://colossusfitness.com/

➢ Message "challenge" to IG @ColossusFit to join us ➢ Follow us on Instagram - https://www.instagram.com/colossusfit/?hl=enIn this episode we talk about what out entire challenge what's included. Make sure to give it a listen and show some love!Time stamps:0:00 Intro: revealing the 30-Day Lock In Challenge0:36 Why we call this "75 Hard but better"1:29 The 75 Hard curse5:31 Why 30 days is more digestible than 756:23 The five criteria6:39 1. No alcohol8:15 1b. No cheat meals (and what that actually means)10:36 2. Hit your protein and calories14:19 Why coaching multiplies the challenge15:13 3. Ten thousand steps a day17:05 4. One litre of water per 50 lb18:07 The prize, the t-shirt and running it back19:19 5. Daily bonus abs, stretching or cardio20:37 Wrap-upThanks 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 "Challenge" to Instagram @ColossusFit➢ 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 the truth about excuses, where to start in fitness and the most ideal bodyfat range.Time Stamps:0:00 Intro0:21 Q1: Are people too busy, or just not prioritizing?6:30 Look for solutions instead of ending the conversation10:31 Fitness is a sliding scale12:49 Do a time audit16:43 Quote (Josh): Want it more than you fear what it takes21:10 Quote (Kyle): Is the thing stopping you, you?22:50 Reframe: who are you jealous of?23:20 Client shout-out: Kelly Guzman25:13 Q2: Is body fat a good way to gauge progress?31:00 Why the tools disagree: DEXA, bod pod, calipers, scales35:13 The mirror is the best measurement tool38:35 Q3: Where to begin when you feel overwhelmed43:40 Wrap-upThanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

Welcome to the second episode of our new series Fired Up Fridays! Short 3-5 minute motivational episodes designed to get you fired up. Today's episode I cover what I learned about overcoming an obstacle mountain biking.➢Message 'Challenge' to IG @ColossusFit for early access pricing.Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your dream Physique: ⁠https://colossusfitness.com/

➢Message me "challenge" to Instagram @ColossusFit (25% off)➢ Follow our Instagram - https://www.instagram.com/colossusfit/?hl=enThere is no better feeling than knowing your conquered the weekend and stayed on track as best as possible.(include graphic of deficit during week, surplus weekend vs. consistent all round)Listed points:1- Prep the foundation, not every single meal-Having protein cooked, veggies chopped, fruit washed, etc will help a ton-Have protein snacks available, etc2- Plan the weekend outWhat challenges do you forsee taking place?Any dinners out/what’s the menu like?Any day where saving calories for later would make sense?3- Track everything even if it’s not perfect-Once you check out Friday to Sunday, if you don’t log your food ther eis 100% chance you will over eat4- End the cycleAs soon as Friday 5:00pm hits, avoid thinking “I’m off work and nothing else matters, screw it.”-Tell yourself you’re someone that can succeed and does have what it take to succeed5- Spend more time exercising and moving-Go for hikes, spend more time in the gym Saturday, etc6- End the weekend with some reflection-What went well? where could you have improved? what mistakes did you make?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/

➢ Apply for the lock in challenge by saying “challenge” to IG @‌Colossusfit (4 spots left)➢ Get your free fast food guide here- https://www.colossusfitness.com/fast-food-survival-guide➢ Ask a question here- https://www.colossusfitness.com/podcast#Submit-Your-QuestionWelcome 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 fast food for fat loss, why challenges fail and our biggest fitness mistakes.Josh quote: “A pawn can become anything if it doesn’t stop moving forward.”Kyle quote: “The magic you're looking for is in the work you're avoiding.”What has us excited or intrigued:If you eat 300 extra calories per day every day for a year, the simple math is:Client shoutout: Karlie BlissWeekly questions:Question 1- What are some of the best fast food options? I’m on the road a lot and find whenever I look, I don’t end up making the right choices. Any tips? ‌Question 2- I’ve been hearing you talk a lot about the upcoming challenge, and I was wondering what it’s all about? I’ve done 75 hard before a few times and failed it.Question 3- What are some of your personal biggest fitness mistakes if any? I always find learning from people’s mistakes are helpful. Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

Welcome to the first episode of our new series Fired Up Fridays! Short 3-5 minute motivational episodes designed to get you fired up. Today's episode I cover the subtraction and addition method and how it can radically change your journey.➢Message 'Challenge' to IG @ColossusFit for early access pricing.Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your dream Physique: ⁠https://colossusfitness.com/

➢Message 'Challenge' to IG @ColossusFit for early access pricing.Success isn't about finding one life-changing hack—it's about consistently doing the simple things most people avoid. In this episode, we break down 10 practical rules that have helped us build better habits, improve our health, grow our business, and create a more fulfilling life. From embracing delayed gratification and scheduling your days, to treating your phone as a tool instead of a distraction, these are the principles we believe can genuinely change your life if you commit to them. If you're ready to stop making excuses and start making progress, this episode is for you. 💪1. Eating boring foods2. Drink more water3. Phone on do not disturb during workout (Cut notifications by 90% in settings)4. Your phone is a tool not entertainment5. Invest in yourself then keep investing in yourself until you get where you want to be6. Do something hard every single day7. Schedule your day the night before8. Go to the gym daily / sweat daily9. Practice delayed gratification and get good at it10. Stop taking advice from people who don’t deserve to be giving itThanks 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/

➢ Send “Challenge” to Instagram @‌ColossusFit (early access pricing- 25% off) Have until 17th of August or until 10 spots will be full.➢ 7 layers deep- https://www.7levelsdeep.com/ 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 on track during a vacation, increasing workout intensity and high protein meal options.0:00 Intro0:35 Q1: How to enjoy a vacation without the regret11:45 Quote (Kyle): You can't build an all-in life with a half-in mindset16:00 Quote (Josh): Make what you do while you're alive matter20:29 Habits, friction and the ice cream trap24:52 Announcement: Fired Up Friday27:15 Announcement: 30-Day Lock In Challenge31:32 Client shout-out: Mike32:47 Q2: Bringing back intensity when calories are low39:36 Q3: High-protein, low-cal dinner ideas44:54 Wrap-upThanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

➢Apply for 1 on 1 coaching: https://colossusfitness.com/In this episode, we’re breaking down some of the biggest viral fitness and health trends taking over TikTok and asking the big question: is it actually legit, or just hype?We dive into the 3-2-8 Method and whether combining strength training, Pilates, and daily steps is actually an effective approach. We also talk Hot Girl Walks, the explosion of HYROX and Half HYROX, and why hybrid training has become so popular.Then we tackle some of the more controversial trends, including GLP-1 medications like Ozempic and Wegovy, plus the rise of looksmaxxing and the obsession with optimizing your appearance.Some of these trends have real value. Others might be getting WAY more attention than they deserve.We’re breaking down what’s worth trying, what’s overhyped, and what you can probably ignore.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/

➢ Apply for coaching - www.colossusfitness.com➢ Fast food guide- https://www.colossusfitness.com/fast-food-survival-guide➢ Ask a question- https://www.colossusfitness.com/podcastWelcome 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 wouldn't lose weight on a calorie deficit, if training to failure is needed and best workout duration.Josh quote: "Discipline is choosing between what you want now and what you want most."**Kyle quote: “**There are graveyards full of people who wish they could trade spots with you”What has us excited or intrigued:Client shoutout: YongWeekly questions:Question 1- Why am I not losing weight in a calorie deficit?Question 2- Do you need to train to failure?Question 3- How long should a workout be?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

If you want to cut through the noise and BS head to www.colossusfitness.comThese draw from ongoing social media debates (TikTok, Instagram, X), emerging trends like body recomposition, GLP-1 drugs (e.g., semaglutide), wearable tech, and "optimized" protocols. They avoid super outdated ones like "carbs at night make you fat" or the classic "anabolic window" (though timing still gets twisted).Myth 1- You Can’t Build Muscle in a Calorie Deficit (Especially If You Have Body Fat to Lose) Body recomposition is very possible for beginners/intermediates with decent body fat, good protein intake, and progressive training. Myth 2- Cardio Kills Your Gains / You Must Choose Between Muscle and Fat Loss Excessive cardio + poor recovery is the real issue, not cardio itself.Myth 3- High Protein Harms Your Kidneys (or You Can Only Absorb ~30g Per Meal) For healthy people, higher protein supports muscle and satiety safely. The 30g rule is overstated, your body handles more, especially spread out. Kidneys concern mainly applies to those with pre-existing issues.Myth 4- Spot Reduction Works (or Targeted Ab Work Burns Belly Fat) Fat loss is systemic; you can strengthen muscles but not selectively melt fat from one area.Myth 5- Sweating More & Soreness is the key to progressSweat is mainly thermoregulation; it doesn’t correlate strongly with calories burned or workout effectiveness. Intensity, progressive overload, and consistency matter more.Myth 6- Creatine Causes Hair Loss / Bloating / Other Major Side Effects Still scares people away despite strong evidence for safety and benefits (strength, muscle, cognitive). Hair loss myth ties to DHT correlation (weak), and bloating is usually temporary/minimal with proper dosing. Huge in 2025-2026 supplement discussions.Myth 7- You Need to Train 5-6+ Days a Week (or Go All-In on Intensity Every Session) for Real Results Many busy people get great results with 3-4 well-designed sessions + walking/recovery. Overtraining or burnout myths keep people inconsistent.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 “Beach Body” to IG @ColossusFit to apply for a special promo➢ Follow our 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 the truth about staying lean, our top 3 fitness tips and a personal update about what we're working on.Josh quote:“It’s the voice inside of you that says, do it later, sleep in, you’re tired, you deserve a break, you already work hard enough. That voice has killed more dreams than failure ever has.”**Kyle quote: “**Evolve or die”What has us excited or intrigued:Client shoutout: Beach body transformationsWeekly questions:Question 1 - How do I actually build a sustainable ‘beach body’ that lasts beyond summer — without crash dieting or extreme cardio? I want to be lean and ripped year round.Question 2 - If you could only give someone three pieces of fitness advice, what would they be?Take supplements, do a crash diet and take GLP’S-Be consistent, stick to the basics and make the journey fit your lifestyle. Question 3 - What’s one thing you’re working on this summer?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ Apply for coaching www.colossusfitness.comGrim but motivating stat: Without intervention, we lose ~3–8% muscle per decade after 30, and VO₂ max drops ~10% per decade. This accelerates frailty, falls, and loss of independence.Most people never sprint again after 308 Tips To Supercharge Your Body For Longevity:1- Maximize Your VO₂ Max (The #1 Predictor)Why it matters: One of the strongest independent predictors of all-cause mortality — often stronger than smoking, diabetes, or high blood pressure.How to train it: 80/20 rule — majority Zone 2 (conversational pace, you can speak in full sentences but it’s effortful) + 1 hard session/week (intervals: e.g., 4×4 min hard or Norwegian 4×4 protocol).Practical: 3–5 sessions/week total. Brisk walking/rucking counts. Even older adults can improve 15–30% in months.First step: Test it (lab, or good wearable estimate) and add one Zone 2 session this week.2- Lift Weights — Hit the 90–120 Minute Sweet Spot2026 BJSM study (147k+ people, 30-year follow-up): 90–119 min/week of strength training linked to 13% lower all-cause mortality, 19% lower CVD mortality, 27% lower neurological disease mortality. More than ~120 min didn’t add extra mortality benefit in the data. Additive to aerobic work.Protocol: 3–4 sessions/week, focus on compound movements + progressive overload. Full body or upper/lower split. Include carries and grip work.First step: Block 90–120 min total this week across 2–3 sessions.3- Build Stability & Balance (The Hidden Foundation)Attia’s #1 pillar. Prevents injuries and falls (huge longevity lever).Practical: 10–15 min most days — single-leg work, bird dogs, dead bugs, balance board or single-leg Romanian deadlifts. Progress difficulty.First step: Add a 10-min stability finisher after 2–3 workouts this week.4- Diversify Your Movement (The 19% Mortality Hack)2026 Harvard study (BMJ Medicine): Highest exercise variety group had 19% lower all-cause mortality vs lowest variety — independent of total volume. Walking, weights, jogging, tennis/squash, cycling, stairs, etc. all counted.Practical: Don’t just lift + run. Add rucking, swimming, pickleball/tennis, hiking, dance, or even gardening as “exercise.”First step: Add one completely different modality this week.5- Train for the centurion decathalonAttia concept: Identify 10–12 real-world activities you want to do at 80–100 (get off floor without hands, carry two bags of groceries up stairs, hike with pack, play with grandkids on the floor, etc.) and reverse-engineer training now.Practical: Farmer carries, floor get-ups (Turkish get-up variations), stair climbs with load, grip work, single-leg strength.First step: Write your personal “Centenarian Decathlon” list this week.6- Eat Enough Protein to Preserve MuscleAttia recommendation: 1.6–2.2 g/kg body weight per day (roughly 0.8–1 g per lb) — much higher than the old RDA. Critical because of anabolic resistance as we age. Pairs perfectly with resistance training.Practical: ~30–50 g high-quality protein per meal (leucine threshold ~2.5–3 g). Spread across 3–4 meals. Meat, eggs, dairy, whey, or high-quality plant combinations.First step: Audit one day of eating and add protein where you’re low.7- Treat Sleep as Your Most Important Training SessionSleep is when you actually adapt and recover. Poor sleep destroys muscle gains, VO₂ max improvements, and accelerates biological aging.Practical: 7–9 hours consistent schedule. Dark, cool room. Wind-down routine. Track it.First step: Pick a non-negotiable bedtime and protect the hour before it.8- Track, Test & Iterate (Data Over Feelings)DexaThanks 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/⁠

➢ Apply for 1 on 1 coaching www.colossusfitness.com➢ 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 our thoughts on wearables, why we’re into fitness and the safety and pros of creatine.Josh quote: “We do not stop exercising because we grow old, we grow old because we stop exercising.” -**Kyle quote: “**There is no tomorrow!”What has us excited or intrigued:Client shoutout: LisaWeekly questions:Question 1- Where are you guys at with wearables? Have you changed anything up and what data do you look at specifically?Question 2- What is your response when people ask you why you go to the gym/what the goal is? Someone asked me that today, but in a way where the question hinted at when I’d be done going…which is odd to me haha. So I just said “to be fit and healthy” and that it’s a lifestyle. I guess it’s more odd to me that people don’t see exercising as part of life. But I’m curious what you say to people when you get that question.Question 3- Is creatine safe?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ Check out our website www.colossusfitness.comIn this episode we go over 7 different ways to naturally increase your energy levels. There’s no worse feeling than always feeling sluggish, tired, or just not in the right head space.These strategies and tips should help you feel energized.Having low energy is the absolute worst and there’s no worse feeling.Listed points:1- Aim to do more of what inspires you“You often feel tired, not because you’ve done too much, but because you’ve done too little of what sparks a light in you.”2- Spend 15-60 minutes getting inspired each dayAudio booksPodcastsBooksMotivational videos3- Eat a balanced dietA lot of people don’t realize, but a poor diet can substantially decrease energy levels.Ex- heavy fast food meal will weigh you down.Lighter, healthy meal will give you energy and leave you feeling greatProtein helps to stabilize blood sugar levels and provides a longer-lasting energy source. Include sources like lean meats, beans, nuts, and tofu.4- Get rid of the energy draining habitsExamples:Waking up and scrollingLaying in bed after the alarm goes offAlcoholSaying yes to everything and overcommitting5- Get Adequate Sleep/Manage StressAim for 7-9 hours of quality sleep each night.Stick to a consistent sleep schedule by going to bed and waking up at the same time every day.10 hours before bed: No more caffeine. 3 hours before bed: No more food or alcohol. 2 hours before bed: No more work. 1 hour before bed: No more screen time (shut off all phones, TVs and computers). 0: The number of times you hit snooze in the morning.6- Morning sunlightWakes up your brain, Improves sleep at night, Boosts daytime energy7- Get more movementThanks 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 “4th of July” for a special insane deal @ColossusFit➢ Apply for 1 on 1 coaching- https://www.colossusfitness.com/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 back on track after a bad weekend, handle summer social eating & stop fitness comparison.Josh quote: "The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character." - Arnold SchwarzeneggerKyle quote: “You win some, you learn some.”What has us excited or intrigued:“There are graveyards full of people who wish they could trade spots with you”Client shoutout: EdieWeekly questions:Question 1- How would you go about getting back on track after a weekend away with really bad eating and habits?Question 2- How can I make good choices at restaurants? I find with summer being here there’s so many social events and I usually cave in and go overboard, ruining all my progress.Question 3- I noticed myself getting overly concerned about what others are doing on their fitness journey. I’ve been working hard losing weight, but then see others taking shortcuts and it bothers me. How to get over this?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ DM Me “REVERSE DIET” To be coached personally by me so you can eat more food and burn off more fatThis episode was inspired by a question we got: Can you explain how you are able to up your clients calories after a longer deficit, and still keep them shredded? Wouldn’t that lead to long term weight gain again? - BellaGoing to answer common reverse dieting questions for you.Can everyone reverse diet?Do reverse diets always work?Will I gain fat if I reverse diet?How many calories should I add?Should I be adding calories every week?Where should my calories come from, protein, carbs or fat?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/

➢ Suggested food list- ➢ Ask a question- https://www.colossusfitness.com/podcast➢ Check out our coaching www.colossusfitness.comWelcome 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 when to end a bulk, the truth about fibre and why you weigh-in higher when sick.Josh quote: "If you show me the information and it makes sense, I'll just change my mind, I don't get married to my beliefs, that's one of my things I'll say is don't marry your beliefs. You should date them." - Dr Layne NortonKyle quote: It’s better to acknowledge a hard truth and face it head on rather than pretend it doesn’t exist”What has us excited or intrigued:Client shoutout: Brooke- well over 100 pounds downQuestion 1- Why do you reccomend fibre so much for fitness?Question 2- Why do I weigh in heavier when I am sick?Question 3- If you have been bulking and in a surplus 250-500 calories how do you know when to do a cut? Is there a body fat percentage range you would recommend? or if the strength gains start stalling and for how long?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ Apply for coaching www.colossusfitness.comIn this episode we take a deep dive into an Instagram post we recently came across. “Everyone 18-35, drop some elite ball knowledge but the topic is self improvement.”We dive deep into some different tips and strategies to improve your life and habits, guaranteed. 1- Every pattern in your life repeats until you learn the lesson. The moment you choose differently, the loop ends and growth begins.2- You suffer more in your head than in reality3- Action ends suffering4- By the time you have the perfect plan, its too late.5- Sit and observe. Everything has a pattern- people, problems, situations, even life itself. The moment you crack the pattern, everything begins to change. And simply observation itself will change outcomes.6- Work on your nervous system regulation7- If you say something, do it. If you can’t do it, don’t say it.8- Motivation is a lie9- Put yourself in hard situations and figure it out later.10- Start today. start now. don’t wait for Monday, 1st of the month or the new year.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 me “Father’s day promo” for 3 spots➢ Check out our website- www.colossusfitness.com➢ Ask a question for Motivation Monday- https://www.colossusfitness.com/podcast➢ Soreness YT video- https://www.youtube.com/watch?v=7UbHeTPfTpM➢ Sweating YT video- https://www.youtube.com/watch?v=pDkwoE-7VgM&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 look amazing in 30 days, the truth about soreness and sweating & learning to say no.Time Stamps:(0:00) - IntroJosh quote: "Goals are good for setting direction, but systems are best for making progress." - James Clear**Kyle quote: “**When the pain of staying the same becomes greater than the pain of change, that is when we change.”What has us excited or intrigued:Client shoutout: Hard working fathersWeekly questions:Question 1- I’ve got a trip coming up in just over 4 weeks and want to get ready for the beach. What would you recommend me doing in that short of a time frame?Question 2- I’ve been seeing some great progress in my weight loss and strength but find I’m not sore or don’t sweat from my workouts. What am I doing wrong? Question 3- How to get better at saying no? I always have the right intentions and really struggling with saying no to things that are holding me back.Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ Apply for coaching www.colossusfitness.com➢ Perfect workout structure podcast- https://open.spotify.com/episode/0CeoZ7WD7RtTAWhB601O1X?si=Qx6Qh469Q5uemQtBKlZzDgIn this episode we break down why your workout routine needs to be changed and what’s likely wrong with it. We break down everything included in a perfectly optimized workout routine.(0:00) - IntroThis episode is for you if:You change workouts every week.You train hard but do not track anything.You copy influencers with completely different goals, genetics, and lifestyles.You do too much junk volume.You skip legs, mobility, cardio, or recovery.You have no progression model.You only judge workouts by sweat, soreness, or pump.This can be fixed with a good routine. One that isn’t random and has intention.What makes a routine bad:-Random-Too easy-Too advanced-Built around motivation and is one you can’t follow-Is made for someone else and not youHow I design elite routines for my clients that get 5x faster results:Start days of weekVolume (MRV/ MED) - Somewhere in the middleSplit or themeExercise selectionNervous system considerationsCadence w gym equipmentThanks 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 “FAT LOSS” To @ 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......Josh quote: “Rock bottom is a trampoline.”Kyle quote: “Hindsight is 2020.”After something happens, it’s easy to look back and think the right answer was obvious.What has us excited or intrigued:Client shoutout: Anthony FeraWeekly questions:Are people actually getting healthier, or are we just getting better at buying health products?If your watch says you slept poorly but you feel fine, should you trust the data or your body?How do you stay fit when groceries, life, kids, mortgages, and stress all feel more expensive and demanding than ever?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

CHECK OUT OUR WEBSITE FAT LOSS GUIDE- www.colossusfitness.com1- Eat MindfullyPay attention to what and how much you're eating. Avoid distractions like watching TV or using your phone while eating. Chew your food slowly and savor each bite.2- EAT BETTER FOOD!!!Prioritize protein, eat enough fibre & drink lots of water3- Understand the difference between tolerable and intolerable hungerTolerable Hunger: You're hungry, but still in control. You can focus, function normally, and wait until your next meal.Intolerable Hunger: Hunger is consuming your thoughts. You're irritable, distracted, and likely to overeat when food becomes available.4- Get rid of the liquid/empty/garbage caloriesFill up with more low calorie5- Have regular consistent meals & be in a reasonable deficitAs Huberman says, “eat like an adult.”Eating regular, balanced meals and snacks can help stabilize blood sugar levels and prevent extreme hunger, which can lead to overeating.6- Manage Stress & Get Enough SleepLack of sleep can disrupt hunger hormones, leading to increased appetite. Aim for 7-9 hours of quality sleep per night.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/

➢ Apply for coaching on our website- www.colossusfitness.comWelcome 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 manage BBQ’s in the summer, if fruit makes you fat and how to know if you’re pushing yourself in the gym.**Josh quote: “**Inventory of your actions and I guarantee it will equal what you’re getting.”**Kyle quote: “**Growth isn't about adding more. It's about letting go of what no longer serves the person you're becoming.”What has us excited or intrigued:Client shoutout: All the challenge winnersWeekly questions:Question 1- I am going to a BBQ and I always end up overeating and find it’s impossible to hit my nutritional goals. What tips do you have to navigate this and stay on track this summer?Question 2- I love fruit but everyone says the sugars will make me fat and that it’s bad for me. How much is too much and is it bad to eat fruit when trying to lose weight?Question 3- How can I know if I’m pushing myself enough in the gym?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ Check out our website- www.colossusfitness.comIn this episode we go over 7 simple strategies to actually get the most out of your workouts.Why is it that some people go to the same gym for years and don’t see progress? Everything explained here could be why.(0:00) - Intro1- Focus on mostly strength trainingHave the right balance between cardio/classes/etc2- Train with intentGoing through the motions won’t cut it.Josh’s straight arm pulldown example3- If you’re going to use your phone, set timers4- Go in with a specific plan & have a coach5- understand how to navigate when it’s busy.*ask someone how many sets*understand the right changes to make*cable chest fly vs. db chest fly6- Workout with someone that challenges and pushes you if possible7- Realize the results leave far past the gym. Nutrition, sleep, etc.*a workout is only 4% of your dayThanks 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 “FIT parent” to apply on IG @‌ColossusFit➢ Check out our Youtube channel (fit parent video uploaded later today) - https://www.youtube.com/@ColossusFitness/videosWelcome 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 avoid biggest fitness pet peeves, be proud of prohress and manage fitness with a new born.Josh quote: "Comfort is the silent assassin of destiny."Kyle quote: “You don’t need more motivation. You don’t need another quote, another motivational video. You need action. Ruthless, consistent, daily action.”What has us excited or intrigued:Client shoutout: MeganWeekly questions:Ive been making some great progress, just over 1lb lost per week but I can’t help but feel unhappy with where im at. How to get past that?Ive been going to the gym 2 years and noticed the gym etiquitte is only getting worse and worse. I try not to get bothered by much but noticed it getting to me. I’m curious, do you have any major pet peeves?How did you balance being the father of a newborn and keeping up with your fitness?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ DM "Skinny Fat" to IG @ColossusFit to apply for coaching➢ Check out our website www.colossusfitness.comAre you “skinny fat” and not sure whether you should bulk, cut, or start over completely? In this episode, we break down exactly how we help our clients fix the skinny fat look step-by-step without extreme diets, endless cardio, or wasting months spinning their wheels.We cover:• What “skinny fat” actually means• Why being skinny fat is honestly a great starting point• How to choose the right game plan based on your body fat levels and where you store fat• The biggest mistakes keeping people stuck• A rant you probably need to hear if you’ve been avoiding the basicsIf you’ve been frustrated with your physique despite working out, this episode will help you finally build a clear plan to lean out, build muscle, and transform your body the right way.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 “TIGHT TUMMY” to @ Colossusfit to peel off unwanted stomach fat once and for all.➢ Run tips- https://www.bluedevilsac.com/blogWelcome 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 your waist, start running and sculpt more muscle.Josh quote: "The first draft is just you telling yourself the story." - Terry PratchettKyle quote: "Happiness is wanting what you have."What has us excited or intrigued:-Try to think yourself-Flynn effect IQ rose across generations in developing countries-Social media, Tiktok brain and over using AI tools through cognitive outsourcing-Use AI properly-Bad use: “Write this for me. Think for me. Give me the answer.”-Good use: “Challenge my thinking. Quiz me. Find flaws. Explain this concept. Make me defend my answer.”Client shoutout: Megan VWeekly questions:How can I shrink my waist? Is it even possible outside of just losing fat? Also how do I lose more stomach fat LOL?Question for Kyle because I know he has run a marathon before. How do I get into running? I ran a bit as a kid but I don’t really understand how to start as silly as that sounds. Like do I just run until I can’t? Can i walk or do I need to start with a certain interval?How can I sculpt more muscle to my body? I feel like I have some muscle but just look so average when some people at the gym look so good. There muscles are so much bigger and rounder, is it genetics or am I doing something wrong?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ Check out our website- www.colossusfitness.comStruggling to lose fat without giving up your favorite foods? In this video, we break down 7 simple fat loss tips to help you eat more food, reduce stress, control cravings, boost metabolism, and build a sustainable calorie deficit without feeling restricted.Learn how to make weight loss easier with high protein meals, low calorie dense foods, smarter nutrition habits, better portion control, and realistic fitness strategies that actually fit your lifestyle long term.Listed points:1- Stop blowing your macro budget early in the dayOne of the biggest mistakes people make is eating a super high-calorie breakfast or grabbing a calorie-dense treat early in the day.Instead, start your day with a protein-focused meal that actually gives you room to work with later.Think eggs and egg whites, Greek yogurt, protein oats, lean meat, fruit, or something that gives you a good amount of protein without destroying your carbs and fats by 9 a.m.The goal is not to be perfect.The goal is to make the rest of your day easier.2- Pre-log your food before you eat itMost people track reactively.They eat whatever they want, log it after, and then realize they have 17 grams of carbs, 4 grams of fat, and 80 grams of protein left for dinner.3- Stop drinking your calories4- Watch the sneaky high-calorie add ons: Someone makes a salad and thinks they’re crushing it. Then they add creamy dressing, croutons, bacon bits, cheese, candied nuts, avocado, and a bunch of oil.Now that salad has more calories than a burger and fries.5- Chill out and know results come over timeCompounding powerLargest friction at the start - You’re scanning labels, weighing food, trying to figure out servings, wondering if you logged the cooked or raw version, and feeling like you need a degree in nutrition just to eat lunch.6- Use low-calorie sauces to make “boring” foods taste good7- Read labels and don’t get fooled by marketingA “protein” bar with 4 grams of protein is not a protein bar.A “healthy” drink loaded with sugar is still liquid calories.A salad with 700 calories of toppings is still 700 calories.Same thing happens with coffee creamers, cooking oils, sauces, dips, spreads, and toppings.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 new website www.colosssfitness.com➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en➢ Submit a question- https://www.colossusfitness.com/podcastWelcome 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 ultra lean for summer, learning body fat levels and dealing with injuries.Josh quote: “You do not rise to the level of your goals. You fall to the level of your systems.” - James ClearKyle quote: “Preparing to do the thing isn’t doing the thing.Scheduling time to do the thing isn’t doing the thing.Making a to-do list for the thing isn’t doing the thing…The only thing that is doing the thing is doing the thing.”“Go and do the thing.What has us excited or intrigued:Client shoutout: Jennifer MWeekly questions:I hear you talk about losing fat and gaining muscle what is the best way to know how much of each you have in your body? And if I’m doing both at the same time, how do I know I’m losing fat and gaining muscle? - SandraHow do you deal with hip flexor injuries, and how long do their recovery typically take? - TiaanHow would you get ultra lean for summer? Not just lose some weight but get seriously ripped. I’m already lean and want to take it to the next level.Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ Get out free resources: https://www.colossusfitness.com/resources➢ Our Instagram: https://www.instagram.com/p/DXsOSl7kSdO/?hl=enIf you’re trying to lose weight, burn fat, build muscle, or finally create sustainable healthy habits, this episode is for you. In this podcast, we break down 7 of the biggest nutrition mistakes that lead to weight gain, fat gain, stalled progress, low energy, cravings, and frustration.Most people think they need a perfect diet, but often it’s the small daily nutrition habits that are holding them back. Hope these help!1- Always needing to be full-Hunger won’t kill you, nor will boredom2- Not eating enough food volumebig salads, veggies, berries, Greek yogurt, chicken, etc3- Having junk snack foods in the houseHave “I’m bored but want something foods”Carrots, cucumbers, water, diet beverage.4- Filling up on the wrong foodsAlways start with protein & veggies5- Eating too fast-Have a “pause rule”Before seconds, wait 10 minutes and drink water first. Most cravings pass.6- Logging everything at the end of the dayPre-log food before eating it7- Not intentionally eating, eating distractedDon’t multitask while eatingPhones, TV, laptops massively disconnect hunger/fullness cues.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/Topics covered include:Fat loss nutrition tipsWeight loss mistakesSustainable dietingCalorie awarenessHigh protein eatingPortion controlEmotional eatingBinge eating preventionHealthy habits for weight lossFlexible dietingBeginner nutrition adviceFitness and nutrition coachingMetabolism and fat lossCravings and hunger managementLong-term weight loss success

➢ Check out our new website www.colossusfitness.com➢ First 3 applicants get a special discounted offerWelcome 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 biggest mistake holding you back, how to improve sleep quality & favourite coaching moments.Josh quote: "Those who think they have no time for bodily exercise will sooner or later have to find time for illness." Edward StanleyKyle quote: “Whether you think you can, or you think you can’t — you’re right.” - Henry FordWhat has us excited or intrigued:Client shoutout: Stephen BellQuestion 1- What’s the absolute biggest fitness mistake you see people making? I’m not talking small ones like skipping the gym or having too little water.Question 2- What are some ways to get better sleep? I find I’m always waking up super tired.Question 3- Favourite part about what you do as an online fitness coach?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

Follow us on Instagram @ColossusFitTop 8 habits:1- Daily walks2- Limit dopamine overloadReduce constant hits from:scrollingjunk foodnotifications3- Create something4- Spend time reflectingWhat went wellWhat needs workWhat’s tomorrow’s priority5- Just eat good foodYou feel so much betterHealthy, whole foods, limit6- GratitudeWhat are you grateful for? Journal, think about it, tell people7- ABL- ALWAYS BE LEARNING8- Get sunlight, especially earlyThanks 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/

➢ LAST CHANCE FOR THE CHALLENGE! Message “summer shred” to Instagram @ColossusFit➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=enPaloff press- https://www.youtube.com/watch?v=_2xWmYNnFS8Oblique woodchopper- https://www.youtube.com/watch?v=GwxbI7hnnwICable crunch- https://www.youtube.com/watch?v=aBd6T01PBqwRussian twists- https://www.youtube.com/watch?v=fCHFQTBqm-UDeadbugs- https://www.youtube.com/watch?v=lqnuY3wiBzAWelcome 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 top ab exercises, making meal prep easier & how to fix your posture.Josh quote: “You’re not stuck, you’re just under-committed to the version of you that wins.”**Kyle quote: “**If you always do what you’ve always done, you’ll always get what you’ve always gotten.”What has us excited or intrigued:Client shoutout: David TorresWeekly questions:1. What are some of the top exercises I should be doing to get abs? I’ve been hearing a lot about weighted ab exercises.2. What are some ways to fix my posture?3.  I struggle with meal prepping properly. I have no idea where to start, what to prep, etc. Any tips or tricks?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ Message “Summer shred” to our IG @‌Colossusfit LAST CHANCE TO JOIN!In this episode we dive deep into the habits from our best performing clients.The goal of this episode is to give you some motivation(0:00) - Intro1- Willingness to be open minded and learn.Just because they’ve lost weight in the past, they don’t constantly refer to it and think, “but I did it this way before!! why don’t we do it this way?”They know our process works and trust the process2- They communicate with us.Reach out for any questionsSend check-ins weeklyHave a conversation when an obstacle/trip etc comes up3- They have goals set. Physical and performance based4- They’re willing to push to the next level.“Instead of asking how can I do the bare minimum they ask, how can I do more?”5- They focus on inputs, not just outcomes.They focus on:StepsWorkouts completedProtein/caloriesSleepThey know if those inputs are handled, results are inevitable.**6- Everything they do is a non negotiable and consistency is always thereYes they have bad weeks just like anyone elseThat doesn’t stop them from showing up again week after weekListed 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/

➢ Message ‘800’ to our IG @‌ColossusFit (8 spots to celebrate) LAST WEEK, you will also get a crewneck sent to you.➢ Crewneck winner announced on our ig- @‌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 how to get more disciplined, working out when sick and if carbs or fats are better. Josh quote: "Denial is the ultimate confrot zone." - David GogginsKyle quote: “It doesn’t get easier, you just get stronger/better”Client shoutout: Christi1- How do force yourself to be disciplined with a hectic and busy life? I find i struggle doing the things I know I should be doing.2- Should you workout when sick?3- When I’ve hit my calories and protein for the day is it best to fill the rest of my day up with carbs or fats?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

FREE SUPPLEMENT GUIDE - DM “SUPPLEMENT GUIDE” To @ colossusfit on instagram(0:00) - IntroINTRO:Creatine = one of the most researched supplements everStill widely misunderstoodA lot of noise around creatine when there doesn’t need to be.WHO SHOULD TAKE IT:People lifting weightsAnyone trying to build muscle or strengthDieting individuals (helps maintain performance)High stress / low sleep individualsVegetarians may benefit more (lower baseline creatine levels)(Basically everyone with some few exceptions that we will get to later in this episode)WHAT DOES CREATINE DO?Helps your body produce energy (ATP) fasterThink: “battery pack” for muscles and brainResult:More strengthMore reps: more output = more long term muscle massBetter training output - better quality workouts, slight improvement to recovery capacityAlso proven to help with high intensity efforts within endurance work for athletes. You can produce more power in these moments and recovery faster between hard efforts.Cognitive and brain benefits (Emerging science)Improves memory, focus, mental fatigue resistance and it’s especially prevelant when dieting, sleep deprived and in high stress situationsNew science showing some fatigue resistance (especially in sleep deprivation)Aging / longevity supportDosage:Standard 3-5g dailyNo need for a loading phase. Higher side effects and same resultMust be consistnet, try not to miss multiple days. You will lose the effectSide effects?Mainly GI issues. You can circumvent by starting at 3g, taking it with food and trying to split in two doses while staying hydrated.2–5 lbs water weight (intramuscular, not fat)Pre-existing kidney issues → consult doctorClosing message:Not a magic solutionHigh ROI supplement if basics are already in placeSimple protocol:3–5g dailyStay consistentFocus on training and nutrition firstThere are also responders and non responders, experiment with it and see how you feel.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 “Birthday Promo” TO @ COLOSSUSFIT On InstagramWelcome 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 lose fat fast, navigate a night of drinking, and why the scale won't move.Josh quote: “Most people don’t fail because they aim too high — they fail because they can’t stay consistent once it gets boring.”Kyle quote: A lot of people wait for the perfect condition to start. I don’t realize starting is the perfect condition.“It doesn’t get easier, you just get stronger/better.”What has us excited or intrigued:Power of a coach:Getting lost on journey with a map, it keeps re routing you to your destination. A coach does the same thing no matter what detours come your way.Why this is key in a summerClient shoutout: RyleeWeekly questions:I’m doing everything right but the scale isn’t moving. What am I missing and is it possible my scale is broken?How aggressive should I be right now if I want to get lean for summer? What are the downsides of eating as little as possible?I want to go out and have drinks with my friends. How can I navigate this and not throw away all my progress and feel horrible the next day?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

DM “Summer Shred” to Instagram @ColossusFit to apply for our programBanded shoulder warmup video- https://www.youtube.com/shorts/si3NsWSEtT0If you’re serious about building muscle, losing fat, and actually sticking to your fitness journey long term, these are the best fitness investments we’ve made over the years.In this episode, we break down 10 of the most impactful tools, habits, and purchases that have helped us get stronger, leaner, and more consistent without wasting time on trends or gimmicks.This isn’t about flashy supplements or shortcuts. It’s about the simple things that actually move the needle.We cover everything from gym essentials and recovery tools to mindset upgrades and environment changes that make staying consistent easier.If you feel stuck, inconsistent, or like you’re always starting over, this episode will show you what’s actually worth investing in.Timestamps:0:00 IntroTop fitness investments discussed:1- Best water bottle for hydration and daily performance2- Resistance bands for strength training, warmups, and mobility3- Sauna benefits for recovery, health, and longevity4- Secretlab chair for posture, comfort, and work productivity5- Knee sleeves, lifting belt, and squat shoes for strength and injury prevention6- Lacrosse ball for mobility, muscle recovery, and pain relief7- Kindle for personal development and building better habits8- Choosing a high-quality gym environment and towel service9- Investing in mentorship, coaching, and accountability10- Sleep optimization tools like humidifier, blackout curtains, and mattressFollow us on Instagram: https://www.instagram.com/colossusfitApply for coaching: https://colossusfitness.com/