Fit, Healthy And Happy Podcast

Summary of episode: (00:00) (01:13) Get started - start small and build up (Change enviroment, declutter, get out of the house, switch things up)(03:17) Get some goals (Find your why and have it mean something to you)(05:20) Accountability (There will be tough days, someone to be strong when you’re weak - don’t let this be chat gpt, friend, coach, trainer)(07:48) Make real stakes(10:16) Create the routine that will set you up for success (Start with the morning and establish the biggest movers)(12:41) Make it easy on yourself (Healthy food, gym routine)(13:53) Have motivational crutches(16:46) Recovery properly 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/

➢ Head to our website and apply for 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 must know unique gym hacks, the best time to workout for best results and how to improve recovery.Josh quote (14:46) : “Life is not about waiting for the storm to pass. It’s about dancing in the rain.” - Greg PlittKyle quote (19:24): “The body keeps score. If we don't take care of ourselves physically, if we don't align ourselves properly, it doesn't matter how strong we are mentally or spiritually.”What has us excited or intrigued:Client shoutout (26:23): Chris RogersQuestion 1 (00:27) - Is it possible to lose weight without tracking my food intake?Question 2 (28:05)- Is there really a ‘best’ time to train, or does it just depend on your schedule?Question 3 (32:31)- I’ve been pretty sore no matter what I do, what are some eas ways to improve my recovery?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 Caleb on IG- @‌mountain_man_caleb➢ DM us “Caleb” to apply for 1 on 1 coaching (Guaranteed results)This week, I sit down with Caleb to talk about the real side of transformation, not just the weight lost, but the mindset shifts, the wins, the struggles, and the lessons learned along the way.We dig into the moment that sparked his fitness journey, how being a parent shaped his motivation, and the biggest changes he’s felt since dropping from 222 lbs to 195 lbs. Caleb opens up about navigating injuries, finding balance on the weekends, and pushing through those tough mental battles when quitting feels easier.I really feel like you're going to enjoy this episode. Thanks for tuning in.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 me “Metabolism” to IG @COLOSSUSFIT to re-fire up your metabolism so you can burn more fat and eat more food.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 speed up your metabolism, avoid over eating and biggest podcast struggles.(0:00) - IntroQuestion 1- (00:46) What if anything you do you find hard about podcasting? I don’t get how it seems so easy to you guys. Would love to hear more about this.Josh quote: (14:13) “Just do it.”Kyle quote: (09:54) “If you have someone that believes in you, it’ll completely change everything for you.”What has us excited or intrigued:Client shoutout: (24:36) Clients that completed the challenge Question 2- (26:12) How can I improve my metabolism? I hear a lot of buzz around this and I feel my metabolism is broken. Question 3- (34:27) How can I simply stop over eating, how do you help your clients with this?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/#motivation #fitness #podcast

DM “NUTRITION HACKS” To @ ColossusFitThe first 20 lbs come off with effort. The last 10? That’s a game of precision, patience, and discipline.(0:00) - Intro1- (01:25) Dial in Nutrition w/ precisionTighten tracking/start trackingMeasuring cups, food scales, limit random costco snacks, kids snacks etc.“I want to lose fat but don’t want to track”2- (05:17) Increase OutputIncrease steps & cardio to ensure you’re in a bigger deficit3- (08:35) Ensure you’re using data properlyDaily weigh-ins, weekly averagesProgress photos, measurements4 (11:51) - Utilize advanced ToolsMost important one here, the last bit of weight comes off with patience and consistency.Being honest with yourselfSet a new standardAdd in diet breaks, refeeds, reverse diets, etc as you see fit5- (14:44) Lifestyle & Recovery -Focus on sleep and stress managementCut out alcohol6- (17:13) Mindset & PatienceMost important one here, the last bit of weight comes off with patience and consistency.Being honest with yourselfSet a new standardThanks 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 “GLUTE GAINS” TO IG @‌COLOSSUSFIT to apply for a special case study➢ 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 grow your glutes, work through injuries & best fitness accomplishments.( 00:00) - Intro(0:20) - Question 1 - What are the best exercises and ways to grow your glutes safely and effectively?(16:07)- Josh quote  "Busy is never a valid excuse. Either you care enough to make the time, or you don't."(21:44) - Kyle quote “A lot of people wait for the perfect condition to start, but don’t realize starting is the perfect condition.”What has us excited or intrigued:(28:33) - Client shoutout: Ryan(31:32) - Question 2  - How can you keep training and making progress while dealing with an injury?(37:09) - Question 3 - What’s your biggest fitness accomplishment that you’re proud of?Tanks 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 us on Instagram- https://www.instagram.com/colossusfit/?hl=enSummary of episode:(0:00) - IntroThere’s a lot of very obvious mistakes that people make on their journey such as not hitting calories, skipping workouts, etc.But even worse, there’s an insane amount of “hidden” mistakes.These are things that make you feel like you’re doing it all right, but you’re still not seeing true change.1- (01:26) More sets, more reps, more everythingSuperset example.Barbell bench, flat db bench, into db lateral raises2- (03:31) Eating healthy without tracking calories3- (05:56) Free programs“The more you pay, the more you pay attention”4- (07:18) Supplements/health drinks etcYou’re taking a bunch of vitamins, shakes, cleanse stuff etcPoppi example5- (08:42) Pickleball/recovery/sauna - you’re showing up6 - (10:30) Workout classes7- (16:13) Tommy texting“But I went to the gym today, I was there 2 hours”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 “Fall Special” to IG @‌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 top tips to stay on track while travelling, if meal timing at night matters & how to stay fit as a new parent.(0:00) - Intro(00:44) Question 1- Top tips to stay fit while travelling(13:15)Josh quote: “How you do anything is how you do everything.”(16:49) Kyle quote: Do what you can, with what you have, where you are." – Theodore RooseveltWhat has us excited or intrigued:(19:44) - Client shoutout - Nicole (23:24) Question 2- Does meal timing and eating late at night really matter? (26:35) Question 3- What tips do you have for new parents navigating fitness?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 “TAYLER” to Instagram @ColossusFit if you want to see results.➢ Follow Tayler on IG @Tayler_lifts_In this episode I interview Tayler who has lost over 100lbs. Give it a listen as I know you'll be able to learn a lot.(0:00) - Intro(0:52) - What was life like for you before you started your weight loss journey? In terms of exercise, nutrition etc(2:50) - Was there a specific moment or turning point when you knew you had to make a change?(5:40) - What were some of the first small changes you made that really started to add up?(7:00) - What identity change did you see as the journey shifted?(8:30) - Tell me more about your journey with no alcohol & sobriety?(12:20) - Was there a point where you debated hopping on a trend/fad, etc?(14:25) - How did you manage this journey through grad school, working full time, etc?(17:30) - How did you navigate this journey while dealing with the hip surgery?(21:00) - How powerful was the accountability for you?(27:30) - What helped push you through the early challenges on your journey?(29:25) - If you could go back and give your past self one piece of advice before starting, what would it be?(30:45) - Any personal growth book that stands out to you?(32:40) - What habits do you have daily that helps you stay on track?(35:30) - How do you think your results might have been different if you didn’t have a program/community/coaching?(38:50) - Any other setbacks or obstacles you had to go through in your journey?(41:40) - If someone’s on the fence about joining, what would you tell them based on what you’ve seen as a coach?(43:00) - Favourite quote?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 me “FALL SPECIAL” to IG @COLOSSUSFIT➢ Follow coach Armando - @armxndofigueroaIn this episode I interview coach Armando, where do go in depth on a number of different topics that I know you'll find interesting.Nutrition, fat loss, fitness struggles, & so much more. Enjoy this amazing episode!(0:00) - Intro(1:40) - Tell me more about your background into fitness?(4:03) - What kind of setbacks did you face in your early years of fitness?(6:09) - What was the course called that you studied in college?(7:04) - What are some common mistakes you see people making that’s holding them back from seeing results?(9:30) - What are some ways and strategies you’ll use to help out when you find a client is struggling?(11:45) - What do you think is the number one reason people stay consistent in our program?(15:25) - Does any one transformation really stand out to you that you've helped out?(18:10) - What tips do you have for anyone that has some sort of setback or Injury?(21:01) - Why do you think accountability is so important?(22:55) - What is it that you’re currently training for?(23:40) - How are you finding managing strength training and marathon training?(24:35) - Have you ever thought of doing hyrox?(26:33) - What kind of tips do you have for someone to do hybrid training?(29:01) - Is there anything in the fitness industry that bothers you?(31:02) - What are some important initial habits needed to ensure you stick to the journey?(33:30) - What’s your biggest nutriton tip?(35:20) - Why is our program so good for busy people?(37:25) - If someone’s on the fence about joining, what would you tell them based on what you’ve seen as a coach?(39:15) - Anything else you’d like to share for someone looking to lose weight and see results?(42:33) - What’s your favourite quote?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 coached 1/1 By Me: https://colossusfitness.com/Youtube form playlist: https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7&si=2nvgnkYPbCzEqI0IFree form guide: https://colossusfitness.lpages.co/form-cheat-sheet/Summary of episode:(0:00) - IntroListed points:(00:44) Form over weight, my early squat example, drilling things over and over(05:37) Genetics matter but don’t define you(07:16) Enjoy being a beginner more(09:56) Coach(12;31) Bulk the right way / cut the right way(14:09) Celebrate PR’s and always set new goals (Learn to love this)(16:01) Don’t get enticed by trendsThanks 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- ⁠https://www.colossusfitness.com/⁠➢ Youtube channel- ⁠https://www.youtube.com/@ColossusFitnessWelcome 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 enjoy life without blowing progress, stay consistent & why we started a fitness podcast.(00:27) Question 1- What made you want to start a fitness podcast?(17:06) Josh quote: “The most important investment you can make is in your future self.”(15:51) Kyle quote: “No one is coming”,What has us excited or intrigued:(31:54) - Client shoutout- Ellie (33:05) How can I enjoy my life without blowing my progress everytime. How do you do it?(40:40) What’s the secret to staying consistent. I get it takes time and I have gotten in rhythms before, but I always break down and fall back to my old ways.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/#healthylifestyle #fitnessmotivation #gymmotivation

JOIN OUR NEWSLETTER- https://colossusfitness.lpages.co/motivation-monday-newsletter/Summary of episode:(0:00) - IntroIn this episode we go over 7 SIMPLE healthy habits that will change your life. Key word here being SIMPLE. No cost involved, no need to spend hours doing it, these are things you can and should do DAILY.1 (01:19) - Schedule time for exerciseWith everyone’s busy schedules it can be easy to skip out on that workout you were considering doing after work. Rather than planning to exercise when you “have the time,” schedule your workouts into the calendar.2 (03:13) - Develop your magic morningThis can look different for everyone. Maybe for you it’s practicing yoga every morning, maybe it’s journaling while enjoying a cup of coffee, or maybe it’s carving out time to sit down and enjoy breakfast with your family.Whatever it is, creating a morning routine will give you time for yourself to ease into the day with the right momentum and energy. This also may be the only time for the rest of the day you can have a bit of solitude, so enjoy it.3 (05:19) - Express gratitude/meditateExpressing gratitude has been shown to change your brain chemistry to focus more on the positive things in your life, become more mindful, and be more giving to others.You can’t be grateful and angry/upset at the same time.We live in a world where we are constantly stressed and activating stress hormones in our bodies, which can have a negative impact on our health. Taking the time to breathe and meditate helps you de-stress and signals to your body that you’re safe.Just start with 1 minute if you’re new to it.4 (08:16) - Get a daily dose of natureSpending time in nature can instantly restore your energy and lower stress. There is nothing more peaceful and natural than spending time surrounded by trees and soaking in a bit of sunlight.5 (09:15) - Make time for downtime/things you look forward toAs the saying goes we were’t put on this earth just to pay bills and die. So remember to carve out some time for yourself to do the things that bring you joy.Give yourself permission to enjoy life.6 (10:49) - Consistently read & learnWhether it’s regular books, audiobooks, podcasts, courses, etc, constantly investing in yourself will always pay off.7 (11:37) - Keep your space tidyA tidy space=a tidy mind. Keeping your space clean and organized will leave your mind in a calmer state. Keeping your space tidy also makes it easy to know what resources you have, and helps to save you time in the long run.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/

➢ LAST CHANCE for our fall challenge… message “Fall challenge” to 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 lose 25lbs, brutal weight loss talks and proper rest times.(0:00) - Intro(1:18) - Question 1 - I’ve got about 25 pounds to lose. I used to be 170 and want to get back to 145lbs. What should I do?(11:58):Josh quote “Play long-term games with long-term people.” – Naval Ravikant(09:58) Kyle quote : “Everyone wants to be spectacular, but also wants to fit in. That’s impossible—if you do what everyone else does, you guarantee average results. To stand out, you have to do what most people won’t.”(17:00) - What has us excited or intrigued (22:38) Client shoutout:Tayler(25:26)- Question 2- How do I approach someone close to me that needs to lose some weight? I’m not sure what to do or how to approach it. It doesn’t seem like they care a whole lot.(30:40) - Question 3 - How long should I be resting? And what do you recommend doing between sets to get the most out of my workouts?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 "Fat loss guide" to IG @ColossusfitIn this episode we go over all the truths about the biggest loser documentary, why you're likely going to fail using ozempic, doing 75 hard and so much more.(0:00) - IntroListed points:In today’s episode, we dive into the harsh reality behind shows like The Biggest Loser and why extreme approaches like 75 Hard, Ozempic, or rapid weight-loss challenges are setting you up to fail.We unpack the truth about:How early 2000’s TV shows glamorized unhealthy, short-term fixesWhy extreme dieting, skipping meals, and relying on supplements destroy your metabolismThe loss of good habits and the creation of damaging onesThe mental and emotional toll when there’s zero support after the cameras stop rollingWhy living in a controlled “bubble” environment doesn’t translate to real lifeThe long-term cycle of weight regain and the monkey that never gets off your backIf you’ve ever been tempted by extreme challenges or quick fixes, this episode will show you why they don’t work—and what you should focus on instead for lasting results.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/

➢ Join our fall challenge: 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 what pre workout is, how to lose weight without working out and if lifting weights makes you bulky.➢ Join our fall challenge: ⁠https://www.colossusfitness.com/⁠➢ Follow on IG @ColossusFit for daily tipsWelcome 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 what pre workout is, how to lose weight without working out and if lifting weights makes you bulky.(0:00) - Intro (00:53) Question 1- What does pre workout actually do, does it work and should I take it?(11:30): Kyle quote “Don’t forget to dance with the one that brung you”What has us excited or intrigued: (15:34) Josh quote: "Discipline is remembering what you want tomorrow more than what you want right now."(25:34) Client shoutout: Heather S(27:48) Question 2- Is it possible to lose weight without working out. I primarily just want to lose weight with diet because I’m too busy to go to them gym. (34:25) -Question 3-Does heavy lifting actually make you bulky? Some girls are just too built for me and I’ve been hesitant to up my weights because I don’t want to look that way.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 " fat loss guide" to IG @ColossusFit for a free guide on losing fat➢ website- www.colossusfitness.comThis episode was inspired from a question on Instagram- “What are your go-to’s for your clients when the scale is stuck?”(0:00) - Intro1 (02:04) - Find out if you’re truly at a plateauAverage weigh-insMeasurements, photos etc,2 (04:10) - Make the appropriate changes to create a deficit through nutrition.Biggest step is decreasing calories3 (07:21) - Make changes through training/cardio4 (09:50) - Self belief and full commitment5 (14:35) - Dial in on the accuracy/avoid cheat daysFood scales, measuring cups etcIt’s been proven most people underlog their calories, taking them out of a deficitSo many people don’t log drinks, alcohol, etcMost people end up having cheat days or days that take them out of a deficit6 (16:30) - Higher level approachCarb refeeds, diet breaks, reverse diets7- Try to detach yourself from the scale is possibleFocus on non scale victoriesListed 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 'Fall Challenge” to IG @ ColossusFit (limited spots available) Starting in just 2 weeks➢ 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 make your diet stick, avoid getting bored of lifting and thoughts on Chet days.01:50) Question 1- How can I finally lock into my diet and make it stick? I always do okay for a bit then usually one bad night or an event blows it up.(23:06) Josh quote : “You thought it was going to be easy? To be the best you gotta go through the tests.” (15:56) Kyle quote : “Your excuses are just lies you tell yourself.”“Excuses sound best to those making them”What has us excited or intrigued:(28:51)  Client shoutout: Chris Where we’re at in our journey?:Links Discussed in episode:Weekly questions:(32:12) Question 2- I’ve been lifting for a few years now and find myself getting bored. Any tips or strategies to help me avoid getting burnt out?(43:47) Question 3- (43:47) What are your thoughts on cheat days? I eat super clean during the week and have 1 day (usually Sundays) where I eat whatever I want.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/

➢ Check out our website www.colossusfitness.comIn this episode we talk about 10 big reasons you may not be seeing results.This will be broken down into a few different categories with 3 different reasons for each of the main core pillars. Nutrition, training & mindset/accountability.Make sure to stay to the end for the mindset tips as that’s what holds people back the most.(0:00) - IntroNutrition (01:05):(01:15) No awareness into your nutrition(02:25) Inaccuracy with food tracking(05:39) Trying to be perfect (Having an all or nothing approach)Training (07:26):(07:29) Going too easy on yourself (no progressive overload whatsoever)(08:43) Doing only cardio(10:23) One size fits all program or no program at allMindset/accountability (12:00):(12;31) Know it all (being close minded)(15:21) Hopelessness (feel like if I do it it won’t work)(17:41) Inconsistent effort(18:21) No actual accountabilityThanks 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 “Fall challenge” to IG @ ColossusFit to apply for our early bird special➢ 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 overlooked small daily wins, how to get smarter results and our biggest fitness regrets.(0:00) - IntroQuestion 1 (01:13) - What are some areas you find clients work harder than they need to where they could just be working smarter? For instance I used to do an hour of cardio everday before I signed up with you guys and you told me to axe it and instead focus on trainer smarter and just managing my calories better.Josh quote (13:34) : "If you do what everyone else does, you’ll get what everyone else gets. To be exceptional, you have to do what others won’t."Kyle quote (19:02) : “Every result starts with a seed. If you don’t plant it, don’t expect it to grow.”What has us excited or intrigued:Client shoutout (26:51): Kris MQuestion 2 (28:44)- What are some small daily wins I can start stacking to become fitter, healthier and happier version of myself?Question 3 (35:32) - I’m pretty new to the gym. I’m curious if there’s anything you regret or would change looking back at the start of your journey?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/