Fit, Healthy And Happy Podcast

➢ Get your FREE form guide- https://colossusfitness.lpages.co/form-cheat-sheet/➢ Follow us on Instagram https://www.instagram.com/colossusfit/?hl=enI’m a form expert with 30+ million views on my form videosIf you feel like you’re putting in the work but not seeing the results you deserve… there’s a really good chance it’s not your effort—it’s your form.After coaching 5,500+ clients, we see the same mistakes over and overBig difference between doing something and doing it well. Not even 8 reps is the same.End of this episode I’m going to give you the formula to have top 1% form in gym-Too heavy and ego lifting or going to light (Girl on laptop, if you don’t take it seriously you arent going to naturally work the right muscles)-Breathing-Rushing reps, trying to speed through. If it feels robotic it’s trash, it should be controlled and intentional-Then you need to keep that standard. People get lazy over timeInstant form fix:Drop weight by 10%2 second negative on every rep and hold squeeze for 1 secondFilm yourset and analze, cross reference to our form guide if need beThanks 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 “Beach Ready” to Instagram @‌ColossusFit (6 Spots Available)➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=enWelcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the best ab exercises, how to avoid people pleasing at get better at tracking calories.Josh quote: "The clock is ticking, are you becoming the person you wanna be?"Kyle quote: “You get what you tolerate”What has us excited or intrigued:Sauna example living to 100Client shoutout: Bikini ready transformations. Marissa, Kennedy, Sarah, Tayler, Tiffany, etcWeekly questions:Question 1- I’ve got a trip coming up start of June and I want to be ready for it as I’ll be in a bikini most of the time. Any tips?Qestion 2- I’m not the best at always making the best choices when I’m around friends and family because they can often criticize. What’s the best way to stop caring about what others think?Question 3- I really struggle with the concept of logging even though I know it’s what is best for me. Any tips to make this easier?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 us on “Summer Shred” on Instagram @ColossusFit for a special offerIf you feel like you’ve been doing everything right but the scale just isn’t moving, this one’s going to hit home.Here’s the truth. Fat loss doesn’t just stall for no reason. There’s always something going on under the surface.After coaching over 5,500 clients, we’ve seen the same patterns come up again and again. So today, I’m breaking down the 5 silent fat loss killers that are probably holding you back right now.And more importantly, I’m going to show you exactly what to fix this week so you can start seeing real results again.(0:00) - IntroListed points:Silent success killers:Going half inUnder reportingWeek mindset (You need more motivational inputs and support)Low step countUsing dieting as an excuse why you can’t train hardSmash through your plateau with this 7-Day Rest:Track all food (no guessing)Hit protein daily8–12k steps per daySleep 7+ hoursPlan your weekend BEFORE it happensThanks 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 "Summer Shred" to apply for early bird pricing for our summer challenge➢ 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 do a rapid fire of 10 of your top questions. This episode was a great time and we hope you enjoy it!Rapid fire questions:1- What did you want to be when you grew up?2- What’s harder? getting lean or staying lean?3- If you could only do one, would it be a cold plunge or sauna? Why?4- What food would you eat for the rest if your life if it could only be one thing?5- Favorite “cheat meal” food?6- How much caffeine do you consume a day?7- One fitness myth that needs to die forever?8- One fear you had to overcome to grow?9- One thing you wish you knew in your 20’s?10- If you could just share one piece of advice with someone to get them to succeed on their journey, what would it be?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/

➢ Apply for the summer challenge by messaging “summer challenge” to IG @‌ColossusFit➢Fast food survival guide- https://colossusfitness.lpages.co/ultimate-fast-food-and-restaurant-survival-guide/In this episode we go over 6 pro tips to make losing weight easier so you can get in shape for summer, but also stay in shape for life.1- Schedule things out so there’s no unknowns.Use a calender for upcoming eventsPre log your food on those tougher days.2- Plan for social occasions:Anticipate social events or dining out situations and plan ahead by looking at the menu beforehand and choosing healthier options. You can also eat a small, healthy snack before going out to help curb your appetite and prevent overeating.When eating out, chose the healthy option3- Do it with others and get everyone around you on your side-Our challenge will be a good place to start4- Practice mindful eatingPay close attention to your body's hunger and fullness cues, and eat slowly and without distractions. This can help prevent overeating and promote greater satisfaction with your meals.5- Use the freedom formula*This is what I’ve used for 5,000+ transformations6 - Cut the excusesWay too many people consistently find excuses to make and simply make too many of them.Just fully lock in and it will be way easierThanks 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/

➢ “Summer challenge” to apply- summer challenge included➢ Youtube form  playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7&si=RDSIX1-hjhBTs9KyWelcome 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 in shape for summer, lose a ton of weight and connect your mind to the muscle properly. Question 1- I’m looking to get in shape for summer and I know it’s coming up fast, any tips or tricks?Josh quote: “All in or not in there’s no middle.”Kyle quote: “Everyone wants to be a lion but no one wants to do what lions do.”What has us excited or intrigued:Client shoutout: Ariel and Favio2- What's the best way to start a fitness journey to someone that's overweight?3- My number one fitness question is how to activate the mind muscle connection. For me I have a hard time feeling that connection in my back.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 our free recipe guide- https://colossusfitness.lpages.co/52-high-protein-recipes/➢ Get our suggested foods list by messaging me "Food list" on IG @ColossusFit➢  Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=enFirst we need to define what processed protein isLevel 1 (Minimally processed):-Why isolate, greek yogurt, pasteurized egg whitesLevel 2 (processed):-fridge Protein bars, flavored yogurts, deli meatWhey isolate isn’t that proccessed:* Is derived directly from a whole food (milk)* Undergoes mechanical filtration* Has no structural change to amino acid sequence* Usually contains very few ingredients (often just whey + lecithin)Compare that to:* Protein bars with 25+ ingredients* Deli meat with nitrites, phosphates, preservatives* Ultra-processed foods with emulsifiers, stabilizers, flavor enhancersWhey isolate is closer to:* Greek yogurt (strained milk)* Egg whites (separated egg protein)* Tofu (coagulated soy protein)It’s concentration — not synthetic reconstruction.What is the concern with processed?* Research showing data of ultra processed food correlating with higher-all cause mortality.* Not protein specific, more high in refined carbs, seed oils and sugars* Low in micronutrients but high in total calories* Bloating from sugar alcohols or lactose (but this is an digestive comfort issue)Processed protein has eben studied rigorously and science has shown* No increase of increased mortality* Safe for your kidneysIn general I argue any processing negatives (if any) are outweighed by the benefits of a high protein diet.Food quality does matter but what matters the most is* Total calorie control* Adequate protein intake* Fiber intake* Micronutrient diversity* Limiting ultra-processed food dominance“Processed protein isn’t the villain.Under-eating protein, overeating calories, and lacking muscle mass are.”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 to get your guaranteed results- https://www.colossusfitness.com/➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en➢ Minimalism documentary- https://www.youtube.com/watch?v=J8DGjUv-VjcWelcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to stay consistent, deal with night time cravings & issues in the fitness industry.Josh quote:  “Happiness comes from within.”Kyle quote: “Trees don't hang around with the grass, even though they all started from the same place”What has us excited or intrigued:Client shoutout: JohnWeekly questions:Question 1- How have you stayed so consistent over the years? I find it so hard for me to stick to anything for more than a few weeks.Question 2- I find after 7pm I get a bunch of night time cravings. What are some ways to navigate that to stay on track with my fat loss goals?Question 3- Are there any issues you currently find in the fitness industry? I’m a personal trainer and seems like there’s always something wrong in our industry.Email me/ submit a mailbox Monday question contact@colossusfitness.com➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/

KEY WORD:Summary of episode:(0:00) - Intro1- Focus on progress, not outcomeInstead of obsessing over:The scaleYour absHow fast you’re progressingFocus on:Did I hit my protein?Did I train with intensity?Did I sleep well?2- Think Long TermHaving short term goals (monthly, 90 days, etc) is great but long term is what will keep you going for years3- Don’t entertain bigger excusesSmall excuses hold you back, but bigger excuses hold you back for lifeExamples:-”Once i reach x age it all goes downhill”-”My metabolism is going to keep me overweight”-”My genetics suck, that’s why I can’t see change”4- AffirmationsToday will be a good day, too easy, this will be light, I make good decisions5- Stop identifying as “all or nothing”Progress isn’t ruined by:One burgerOne missed liftOne off dayIt’s ruined by quitting.6 - Ask yourself what would a healthy person do"Do what's easy, life will be hard. Do what's hard, life will be easy."7- Treat yourself like someone that deserves resultsYour kids are important, but you’re just as importantListed 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/

➢ Free supplement guide: https://colossusfitness.lpages.co/free-supplement-blueprint-final/➢ Best supplement website- Examine.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 get stronger easily, the best mindful practices and best budget supplements.Question 1- If your budget is very tight, which supplement do you choose besides protein powder?Josh quote: “Impossible is nothing to someone who tries.”Kyle quote: “Your willpower and discipline needs to be stronger than your temptations”What has us excited or intrigued:Client shoutout: Emily OQuestion 2- Long time listener, first time writing in. Loved this episode, guys! Would love to hear more about mindfulness practices, how they can support healthy routines, and how that can boost energy and outcomes in the gym. Keep it up!!Question 3- How to get stronger on basic exercises in the gym? Example, no matter what I do I cannot increase my lat pulldown.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/

➢ Learn more about how I can help you 1 on 1- www.colossusfitness.com➢ Get your FREE suggested foods list by messaging me "food list" to Instagram @Colossusfit➢ Follow our Instagram- https://www.instagram.com/colossusfit/?hl=enIn today's episode we give you seven ways to simplify nutrition and make it easier for you to stay on track. Especially if you’re busy, this will be very helpful for you.1- Starts at grocery store. Shop the perimeter. Be consistent with it.2- Meal prep. Or order meal preps.3- Have easy to prepare meals saved in MFP & Eat similar foods have staple foods (takes a few mins per day)4- Have healthy snacks available if on the go. Protein, veggies, fruits.5- Have staples for being on the GO (burrito bowls, subs)6- Eat foods that actually keep you full / focus on volume and fibreThanks 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 "Healthy Hormones" to IG @Colossusfit for a special offer ➢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 create healthy hormones, stay on track over the weekend, and get rid of anxiety.Question 1- How can I naturally balance my hormones to improve energy, mood, and metabolism?Josh quote: “Do what you can, with what you have, where you are.” — Theodore RooseveltKyle quote: “It’s not what happens to you, but how you respond to it that matters.”What has us excited or intrigued:Client shoutout: SavannahQuestion 2- What are some ways to stay on track over the weekend? I find as soon as Friday hits I’m pretty underprepared and lose a lot of progress.Question 3- I’m curious if you have any tips for helping with anxiety?.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 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/