Fit, Healthy And Happy Podcast

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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 lose fat & build muscle, top 3 supplements for muscle gain & why we started a fitness & health podcast.

(01:49) Question 1: I know you’ve spoken about fat loss extensively, but I am hesitant to lose fat because I want to build muscle and I was told you can’t do both at the same time - is this true?

(14:55) Josh quote: "Sometimes when you're in a dark place you think you've been buried, but actually you've been planted."
(13:16) Kyle quote: “Every storm that has come, it will pass.” “Every storm eventually passes, allowing the sun to shine through again”

What has us excited or intrigued

Bonus - "If you spend your time chasing butterflies, they'll fly away. But if you spend time making a beautiful garden, the butterflies will come.

(24:34) Client shoutout:: Past incredible transformations

(26:54) Question 2- What are your top 3 supplements for muscle gain?

(32:21) Question 3- What made you want to start a fitness and health podcast?

Thanks for listening! We genuinely appreciate every single one of you listening.

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• Message us “FREE guide” to get your free fat loss guide to IG @ ColossusFit
• Learn more about what coaching www.colossusfitness.com

Summary of episode:

In the past we’ve done episodes talking about what we wish we knew when we started lifting.

This episode is different, as we go over 13 clear lessons we’ve learned over the years, and hope this can help.

Listed points:

1. (01:38) You will never be at an “End Point” You’ll likely never reach a point where you feel like you’re
2. (02:55) Goals change as life changes - We will go through a ton of different phases of goals on our journey, and that’s okay.
3. (04:17) The gym makes you a better person in life. the discipline, habits built, energy levels and so much more. Transfers over into every area is our life.
4. (05:15) Nothing beats consistency - Nothing beats consistency. Yeah, we've heard that cliche a thousand times, but the more I keep on the more I realize this is the difference. “The gym part is usually the easiest part for people because it's the most enjoyable part of this journey, but changing your old habits is hard. It takes time and discipline.
5. (06:04) Something is better than nothing.
6. (07:20) You’re capable of a lot more than you think . In the gym, you're typically capable of a lot more than you think. Whether it's more weight for a PR or more reps and a set
7. (08:41) Supplements are way less important than you think
8. (10:21) If you find something especially hard, do more of it (I.E Cooking, hard exercises, fixing sleep schedule) Fix your weakness and become unstoppable!
9. (11:15) We all need accountability & support. Every single person needs support, and there’s nothing wrong with that. I’ve learned this the hard way.
10. (13:06) You may have done things wrong in the past and that’s okay. We will always learn and don’t beat yourself up over small mistakes.
11. (14:21) You should be doing this to be healthy, not just look good (Call yourself out on bad habits, analyze your approach and focus on longevity).
12. (16:06) Form will always been one of the most important things. Without the right form you're either getting injured or just not getting the most out of the movement
13. (16:40) Keep learning and reading - Question everything, read studies, don’t just understand a topic, try and have a deeper understanding of it

Thanks for listening! We genuinely appreciate every single one of you listening.
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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 why you're struggling to get lean, if drop sets are worth it and fall season tips.

(00:33) Question 1: I have tried everything and I have lost a bit of weight, but I cannot actually get lean. I don’t understand how people do it. Is it just genetics and is it impossible for me? Help please.
(07:45) Josh quote: It is the mark of an educated mind to be able to entertain a thought without accepting it. - Aristotle
(11:43) Kyle quote: “One day, or day one. You decide.” So the phrase means you can continue with wishful thinking that is never going to get you what you want or you can start planning and acting to accomplish what you want.
(13:11) - What has us excited or intrigued:
Client shoutout: Tayler
(17:15) Question 2- What tips do you have for the fall season? I feel like it’s a great time and a bad time all at once.
(22:17) Question 3: Do you use drop sets and should I be using them?

Thanks for listening! We genuinely appreciate every single one of you listening.

➢Follow us on instagram @colossusfit
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➢ Learn more about how I can help you 1 on 1- www.colossusfitness.com

➢ GET YOUR FREE FAST FOOD SURVIVAL GUIDE-

Summary of episode:

In 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.

Listed points:

1. (02:48) Starts at grocery store. Shop the perimeter. Be consistent with it.
2. (04:08) Meal prep. Or order meal preps.
3. (05:46) Have easy to prepare meals saved in MFP & Eat similar foods have staple foods (takes a few mins per day)
4. (07:13) Have healthy snacks available if on the go. Protein, veggies, fruits.
5. (07:50) Have staples for being on the GO (burrito bowls, subs,
6. (09:10) Knowing trigger foods (Don’t keep it in the house)
7. (11:05) Eat foods that actually keep you full / focus on volume and fibre

Listed points:

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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Message “Love handles” to Instagram @ ColossusFit for a special promo to help you get rid of them.

Summary of episode:

In this episode we walk you through how to lose your love handles for once and for all.

Love handles: first to come on and last to go away.

-Most people have a misconception that you can spot reduce bodyfat. Water in bucket analogy.
Listed points:

1- Consistency & patience

• Stick with It: Changes won’t happen overnight. Consistency is key to seeing long-term results.
• Monitor Progress: Track your progress through measurements, photos, or how your clothes fit rather than relying solely on the scale.

2- Have a calorie goal and figure out what’s best for you

• Caloric Deficit: To lose fat, including love handles, you need to consume fewer calories than you burn. Track your intake to ensure you're in a calorie deficit.
• Balanced Diet: Focus on whole foods such as lean proteins, fruits, vegetables, whole grains, and healthy fats. Avoid processed foods, sugary drinks, and excessive saturated fats.
• Hydration: Drink plenty of water. Staying hydrated can help with weight loss and reduce bloating.

3- Strength training and cardio

• Strength train 4+ times a week
• Aim for at least 150 minutes of moderate-intensity cardio per week.

4- Lifestyle changes

• Sleep: Aim for 7-9 hours of quality sleep per night. Poor sleep can affect hormone levels and increase fat retention.
• Stress Management: High stress can lead to weight gain and fat accumulation around the midsection. Practice stress-reducing techniques like meditation, yoga, or deep breathing.

5- Have the right person to make changes as necessary.
-Dm “love handles” for 1 on 1 support- guaranteed 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/