Fit, Healthy And Happy Podcast

➢ Get my fat loss guide- https://colossusfitness.lpages.co/free-fat-loss-guide/➢ Apply for coaching www.colossusfitness.comCommon to fall off the from your goals right now and want a fresh start. Here is exactly what I do with my new paying clients.First two weeks is a high friction period where you build new habits- Start with goal setting (Often a fat loss phase - PUSH FAT LOSS GUIDE)- Tracking food (Eating to satiety and establishing a baseline)- Getting on a program (The right program will have xyz)- Maximize gym form- Cardio plan/ step planAfter this adjustment and precision phase:- Push now that baseline is set- Find holes and fix them- Push and improve gym intensity- Continue to improve tracking accuracy- Be patient with scale gamesMastery phase:-Results consistent- Don’t blow up your results- Accountability is huge here- Adjust based on photos and picturesWork with me 1/1 have me do all this for you by checking out my websiteThanks 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 online coaching www.colossusfitness.com➢ Follow us on Instagram for daily Welcome to a special edition of Motivation Monday where we rapid fire answer your top Q&A questions.Question for you both, what is your all time favorite quote?5000 transformations is very impressive, have you ever worked with a celebrity of any kind?Favorite gym exercise?Least favorite gym exercise?Coffee order? Where are your screwing up the most right now? Hard question to ask but like you guys said, no one is perfect so I am curious your answer and what you’re doing about it.Why did you only do one physique show?How many powerlifting meets have you done and have you ever won any?Favorite 0 calorie drink Kyle?10. Your favourite part about coaching?11. Hardest part about running an online coaching business?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question contact@colossusfitness.com➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/

➢ Enter the giveaway- https://www.instagram.com/p/DUo7lvlEXMt/?hl=en1- Have a daily gratitude practice in place2- Aim to improve and have something you’re working towards-Stack your day with small wins3- Be on your phone less4- Focus more on what you do have vs. what you need-Avoid the comparison trap5- Stop rushing through life6- Have things to look forward to7- Limit things that drain you8- Move your bodyThanks 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/

➢ Fill out an application ⁠www.colossusfitness.com⁠If you feel like you’ve been struggling, spinning your wheels, etc then this test group is for you.➢ Farmers walk shorts:    • MUST TRY UNDERRATED EXERCISE! (FARMERS WAL...  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 over the weekend, stop rushing the process & improve grip strength naturally.Question 1- When you’re in a reverse diet, how do you get over or best deal with fluffy? Although my scale is only up a few pounds and staying perfectly consistent , it’s getting in my head a little bitJosh quote: "No act of kindness, no matter how small, is ever wasted."Kyle quote: “You will always normalize what you begin to do regularly”What has us excited or intrigued:Client shoutout: Our amazing NY challenge winners and everyone else that completed itQuestion 2- What are some. ways to help me mentally breakthrough the mindset of needing to get results quickly? I’ve been losing 1lb per week for a few weeks now, and just want it all off ASAP.Question 3- Quick question for you coach, what do you think about wrist straps? Had a great upper body lift today but my forearms were killing me and I feel like they held me back from doing more weight, especially on lat pulldown and shoulder shrugsThanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question ⁠contact@colossusfitness.com⁠➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  ⁠https://colossusfitness.com/⁠

➢Message me "Training hacks" to IG @ColossusFitListed points:Warming up less (Warm up to degree necessary. It should reduce your risk of injury, improve performance but shouldn't be fatiguing you or taking away from your workout.Train to RIR 1/2Progress get’s interruptedInvest in good gym gear - squat shoes, sleeves & a beltDeload weeks - TRAINING HACKSTrain with objective not vibes - power of a good routineTraining sore is okay (Know you will adapt, bite down and. learn to be a beast. The sooner you do the faster your results will come)Slow down the eccentric - utilize phases of pushing heavy weight with slight form breakdown, adapt back to slow controller repsWalk more instead of doing cardio at the gymThanks 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 ME "Question" to @ColossusFit and I will answer with a voice note and give you a high level answer➢ 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 how to become a trainer, road trip tips and if obsession is bad or good.Question 1- Hi! I don’t know if you guys see this or read through all these, but I’m currently starting my NASM process and I was wondering if you had any tips or advice for what it’s like being a personal trainer and how to do it? I’ve worked with people in customer service for years and want to take my customer service into the health community and help share something I love with other people, but I’m nervous getting started. Thank you!Josh quote: “When you’re born you look like your parents, when you die you look like your decisions. Every decision you make is a domino effect on your life."Kyle quote: “The happiest people are not those with the most pleasure, but those making the most progress.”Kyle- Progress in the right way be backwards- driving to Florida vs backWhat has us excited or intrigued:Client shoutout: RuminQuestion 1- Hi! I don’t know if you guys see this or read through all these, but I’m currently starting my NASM process and I was wondering if you had any tips or advice for what it’s like being a personal trainer and how to do it? I’ve worked with people in customer service for years and want to take my customer service into the health community and help share something I love with other people, but I’m nervous getting started. Thank you!Question 2- What tips do you have for staying on track on a roadtrip?Question 3- My family has noticed me becoming more fit and “obsessed” with the gym. They’re kind of worried about me and I’m curious your thoughts. I track my food daily, rarely eat out, go to the gym 6 times a week and never drink alcohol.Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question contact@colossusfitness.com➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/

➢ Message me “Fast food guide” to IG @ColossusFit to get my free fast food survival guide➢  Apply for coaching www.colossusfitness.comWhy does your diet keep failing, even when you feel like you’re “doing everything right”? In this episode, we break down the real reasons most diets fail, why restriction backfires, and how to build a sustainable way of eating you can actually stick to for life.We talk about diet consistency, long-term fat loss, and why constantly jumping between keto, carnivore, fasting, and the next trendy diet is keeping you stuck in the all-or-nothing cycle. If you’re tired of starting over every Monday, binging on weekends, or feeling lost at social events, this episode is for you.You’ll learn how to stop relying on motivation, simplify your nutrition, build repeatable habits, and create a realistic approach to healthy eating that works in real life, not just on paper.We talk about diet consistency, long-term fat loss, and why constantly jumping between keto, carnivore, fasting, and the next trendy diet is keeping you stuck in the all-or-nothing cycle. If you’re tired of starting over every Monday, binging on weekends, or feeling lost at social events, this episode is for you.(0:00) - IntroWhy your diet is failing:1- Focusing on short-term restriction instead of long-term habits & trend hopingCutting calories too aggressively-keto, carnivore, fasting, etc2- Being obsessed with everything needing to be new and excitingYou’re better off having a bunch of great staples you can rely on consistentlyThe best ways of eating come from finding the staples and working around thatSame breakfast everyday for 3+ years3- Unsure how to navigate social eventsSome people go off the deep end and eat everythingOthers think they can’t do anything and have to say no to social events4- You haven’t asked yourself: what’s a way of eating I could stick to for the rest of my life?You go through too many different dieting phases5- You consistently feel the need to start over/have an all or nothing mindsetMonday is always a reset day after 2-3 days of binging and bad eatingTreat the weekend like the week day. Have food prepped, make good choicesIf you slip up, you tend to make it worseJust focus on being consistent and learning from mistakes/getting right back on track6- You aren’t prepared.Some weeks you grocery shop, others you don’t.You can absolutely find ways to make it work, but lack of preparation makes it 10x harder7- You don’t have supportApply for coaching www.colossusfitness.comThanks 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/

➢ Learn more about my coaching www.colossusfitness.com➢ Follow us on instagram- https://www.instagram.com/colossusfit/?hl=en➢ Our Youtube channel- 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 get back on track after sickness, thoughts on steroids and building a brand.Question 1- What’s your best way to get back on track after sickness? I find myself wanting to get right back to it, but my energy takes a while to come back. Curious your thoughts.Josh quote: “If you can see it in your mind, you can hold it in your hand.”Kyle quote:  “Pressure is a privilege. Pressure makes a diamond.” snowboard exampleWhat has us excited or intrigued:Client shoutout: KathleenQuestion 2- What are your thoughts on the crazy steroid usage these days with the younger crowd?Question 3- see you guys have 55k followers on Instagram which is crazy impressive. How did you get there? I’m in real estate and want to grow an established brand.Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question contact@colossusfitness.com➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/

➢ Get my FREE form guide- https://colossusfitness.lpages.co/form-cheat-sheet/➢ Form playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7&si=H2iIAgIwQwwiXKpsMost people think they’re training hard in the gym… but the results say otherwise.In this episode, we break down the most common mistakes holding people back from building muscle, getting stronger, and actually seeing progress - even if they’re consistent.From poorly balanced workouts to sloppy form, wasted rest time, and treating nutrition like an afterthought, these errors add up fast and silently kill results.(0:00) - Intro1- Strength training to cardio/other ratio is out of proportionex- 30min strength, 30min cardio20min strength, 15 min stretching, 15 min sauna2- Form is all over the placetoo much swinging, improper hinging, not full range of motion etc,Easy fix? 2 options: Form guide & form playlist3- Not pushing yourselfOn average most people will leave 7+ reps left in the tank, which means no proper stimulus or overloadOften people pick the same weight and never add 2.5’s, etc4- Worrying what others think about youEveryone is there to better themselves, don’t be afraid to make a mistake or do an exercise that looks “silly”5-   Rest time is either too long or too shortex- talking a tonCompounds: 2-4 minutesAccessories- 45-90 seconds6- Doing the easy stuffBig difference in doing- barbell squat, stiff leg deads, leg press & hip thrust vs. quad extension, hammy curl, abductor & calves.7- Not following a proper routine60-80% of people in the gym are not following a proper routine8- Treating nutrition as an afterthoughtThis one is unique but probably one of the most important tipsYou can’t out-train inconsistent eating.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/

➢ DM “SKINNY FAT” To @ Colossusfit on instagram to fix being skinny fat once and for all through my 1/1 personalized coaching system.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 fix skinny fat without dieting, opinions on apple watches and if it’s bad to be hungry.Question 1- Can you fix skinny fat without losing weight or is fat loss always required?Josh quote: “Most people don’t lack motivation. They lack clarity and conviction, without those everything feels optional.” - Josh WilkinsonKyle quote: “The only thing standing in between who you are and who you can become, is a decision.”What has us excited or intrigued:Client shoutout: SpencerQuestion 2- I know you guys have apple watches. I am so torn on wether to use one. I love the fitness tracking but I also find it stresses me out and causes me to consume screens more. What are your thoughts and how do you guys combat this?Question 3- Is it bad to be hungry?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question contact@colossusfitness.com➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/

DM Me “Training Hacks” to @ ColossusfitStrength standards: https://exrx.net/Testing/WeightLifting/SquatStandardsKEY WORD:Summary of episode:(0:00) - IntroIf you’re listening to this episode it’s likely you’re elite and strong.-Just over 20% of the population trains “occasionally”-Only 3% of the population trains consistently- So if you’re consistent, you’re eliteMost men:1 strict pullupCannot bench their bodyweightCannot squat below parallel with loadCannot deadlift 2× bodyweightMost women:Cannot do one strict negative pullupBench the barRow half their bodyweightBodyweight squat past parallelNow if you’re a trained individual Training 3+ months, the bar get’s much higher. My favorite tool here is the strength standards chart.If you like high level episodes like this and want more high level training secrets, get my free training hacks guide.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/

➢ Message us “REAL RESULTS” to learn more to @‌ColossusFit➢ How to increase pull-ups- https://www.youtube.com/watch?v=mS1ClgzxuyIWelcome 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 over 20lbs and keep it off, deal with insecurities and increase pull-ups.Question 1- For the last few years i’ve had just over 20 pounds to lose. I’ve tried a few times but it hasn’t stuck.How can I do this sustainably this year and lose this weight for good?Josh quote: "We don't grow when things are easy, we grow when we face challenge."Kyle quote: “You don’t need a million people to believe in you, you just need 1. “What has us excited or intrigued:Client shoutout: Jeff KimmelQuestion 2- Do you ever have those times where you feel like you’re not in good enough shape?Question 3- I have been strength training regularly for about 6 years, and I can do one pull up. It’s one of my goals this year to be able to rep at least 5 good pull-ups. What are some tips or strategies?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question contact@colossusfitness.com➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/

➢ Follow my IG @Colossusfit and message “recipe guide” and we’ll send you 53 high protein recipes for free ➢ Follow here- https://www.instagram.com/colossusfit/?hl=enIn this episode, we break down 8 practical ways to get and stay motivated in 2026.We cover why motivation fades and what actually creates long-term consistency.You’ll learn how to set better goals, build discipline, and stay locked in when life gets busy.This episode is about creating real momentum, not relying on hype or willpower.If you want 2026 to be your most focused and consistent year yet, this one’s for you.Listed points:1- When goal setting- make it mean something. You should feel fire2- Set reminders. Vision board, sticky notes etc3- Avoid taking shortcuts. Shortcuts often lead to cutting corners in other areas of life.4- Evaluate your circle. If you’re with energy drainers all the time, motivation will be gone5- Action leads to motivation. When unmotivated, just try to do something. Do some typing, do a small walk.6- Expect motivation to disappear. Focus on habits and systems to help when it does7- Invest in yourself whatever way possible8- Extravert yourself 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 “FAT LOSS GUIDE” to 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 how to make resolutions stick, all about goal setting and the worst 2025 diet trends.(13:40) -Josh quote: A” habit missed one is a mistake, a habit missed twice is the start of a new habit.” - James Clear(16:01) - Kyle quote: “If you don’t have confidence, build evidence. If you don’t have evidence, build skills. If you don’t have skills, build discipline. If you don’t have discipline, you need to reframe the things you’ve done in the past and realize you do have discipline, but just in different domains. You have the core skill, you just need to apply it to a new domain.”What has us excited or intrigued:(24:40) - Client shoutout: 2025 transformations and everyone that committedWeekly questions:(1:35) - Question 1- I hear that most people fail their resolutions. What do you guys do to make goals stick?(28:05) - Question 2- I am relatively new to the gym and seeing okay progress. I hear you guys say everyone should have a coach, but I’m guessing this wouldn’t apply to me because I am seeing progress on my own and am not very advanced? Curious I’m missing out or not.(38:23) - Question 3- What are some of the worst diet trends you saw this past year?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question contact@colossusfitness.com➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

DM ME “NEW YEARS CHALLENGE” to @ Colossusfit to join my new years challengeSummary of episode: In today's episode I go over my biggest lessons from 2025 and how you can change your mindset to have an amazing 2026. 1) Things don’t always go to plan2) Good is the enemy of great 3) Taking time to reflect on accomplishments is more important than we think It’s easy to be motivated with the right inputsThanks 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 "NY challenge" to our Instagram @ColossusFit ($1,000 cash grand prize)➢ 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 dealing with food guilt, restarting weight loss and having too much protein.Question 1- What do I do to get rid of the Holiday food guilt feeling?(8:45) - Josh quote: “Most progress is quiet.” Gym once nothing happens, gym twice, nothing happens - gym 100x you can see the difference.(11:10) Kyle quote: Most people quit because they focus on how far they still have to go, never realizing how far they’ve actually come(12:55) - What has us excited or intrigued:(19:25) - Client shoutout: Heather Siddons - 65lbs down(23:05) - Question 2- I'm 60 years young and way overweight thanks to a combo of poor food choices plus medications when I was seriously ill.  I've been working out at my local community center and watching my food, but.... Nada. I'm now overwhelmed. How can I restart this effort to lose 80 pounds and, more importantly, feel healthier, in a most effective manner? I'm just overwhelmed. Thank you.(33:10) - Question 3- Am I eating too much protein? I'm eating 150g. 136 pound woman in reverse diet. I Keep getting different answers.Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question contact@colossusfitness.com➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/

In today's episode we share how to easily stay motivated during the holiday season. The holidays can be a great time for progress when you navigate them with the correct skills. Today we show you how. 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 “NY CHALLENGE” To @ ColossusFit to enter our biggest challenge yet. $1000 grand cash prize, guaranteed shirt upon completion and most importantly incredible results.Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the ideal body fat range and what we’re doing to prep for the new year.(0:34) - Question 1- What is the ideal bodyfat?-Ideal bodyfat for men: 10-20% is the best health-optimized range. In this range your hormones will be optimized, you have stronger insulin sensitiity and lower risk of health issues.Ideal bodyfat for women: 18-26%For Men Under 10%/ For women under 18% isn't sustainable for 99% of people. Worse pumps, energy, immune system becomes so sensitive and irritability is super present.-Higher than 20% as a man or 26% as a women, You will feel horrible and there is no need to bulk above these ranges. The higher your bodyfat raises, the higher your all cause mortality raises.(16:25) - Josh quote: "Energy flows where intention goes."(19:10) - Kyle quote: Slow motion is better than no motion.”(20:20) - What has us excited or intrigued:(24:49)- Client shoutout: Marc(27:03) - Question 2- I am wondering if I should build muscle or lose fat first? I have been training a few years and am a 15% bodyfat man.(37:28) - Question 3- What are you doing to prep yourself for the the near year? How do you like to close out a year and start a new one.Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question contact@colossusfitness.com➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/

➢ DM “New year challenge” to our IG @ ColossusFitSummary of episode: In today's episode we share ten lifestyle challenges you should immediately implement to have a fitter, healthier & happier 2026. (0:00) - IntroListed points:1- Drop one vice/thing holding you back2- Add one positive daily non-negotiable3- Create a system where you actually review your goals4- Invest in yourself. Your knowledge, courses, books, coach, etc.5- Build your team6- Invest in optimize your sleep routine and sleep space7- Join a challenge8 - Swap out an unhealthy meal/ snack for a healthy one9- Try one new thing that expands your comfort zone10- Plan something to look forward to 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 scholarship promo- https://docs.google.com/forms/d/e/1FAIpQLSeY5voHkpACl2xdcrCOM_O9M1cH4tV8PRY5zECAi880usdpyA/viewform?usp=header➢ Apply for coaching- www.colossusfitness.com for early access pricing for the challengeWelcome 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 workout smarter, cheating on your diet & calories vs. protein.(1:10) - Question 1-  Why am I not seeing results even though I’m working out hard?(13:45) - Kyle quote: “Earned, not given”(18:20) - Josh quote: We grow through what we go through - DhimanWhat has us excited or intrigued:(27:20) - Client shoutout: Jason(30:13) - Question 2- How often do you cheat on your diet?  I have a friend at work that does a Sunday cheat day and told me it’s the best way to see results since you’ll be perfect Monday-Saturday. Thoughts?(35:03) - Question 3- If I’m out of calories for the day but haven’t hit my protein, what should I do?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question contact@colossusfitness.com➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/