➢DM us "lean body" to @ColossusFit for a special opportunity to kickstart your journey➢7 High protein recipes: https://colossusfitness.lpages.co/7-high-protein-recipes/ Traveling for work? Going on vacation? Running your kids from soccer game to guitar practice? Being away from home is one of the most common nutrition challenges we hear about.In this episode we cover 8 ways to stick to your plan, no matter where life takes you.Listed points:1- Eat a healthy meal before you go2- Pack a few healthy snacks3- Aim for better not perfect.4- Look for build-your-own-meal restaurants5- Have healthy staples you can eat on the go.6- Start with protein, veggies & water.7- Have some fall back minimums.8- Realize hunger isn&apos;t an emergency.Thanks for listening! We genuinely appreciate every single one of you listening.➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: Colossus Fitness - The Polished Physique ProgramSupport the show (https://www.colossusfitness.com)

Fit, Healthy & Happy Podcast

365: 8 Elite Nutrition Tips To Get Lean On The Go

➢ DM us "Glute Gains" on IG @colossusfit (6 spots available)➢ Follow us on Instagram: https://www.instagram.com/colossusfit/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 our top stress eating tips, tips to grow your glutes & how to encourage your family to be healthy.(0:00) - Intro(1:20) - Kyle quote: "On good days, workout. On bad days, workout harder."(3:40) - Josh quote: "You don&apos;t have to be perfect to inspire other people. Let them be inspired by the way you deal with your struggles, your heartaches, and your imperfections."(6:30) - Weekly thoughts/recommendations: (14:15) - Client shoutout: Hannah Lynch(16:10) - Question 1- Could strengh training twice a week be enough to help me grow & shape my glutes if I also focus on my calories & protein?(19:43) - Question 2 - I sit down at a desk all day and struggle to activate my glutes enough even with 5 mins of banded activation exercises so I feel squats etc in my quads and hams so much more than in my glutes. How much time would you recommend spending on glute activation? And any tips on which exercises are best?(25:00) - Question 3- For motivation Monday: My family member is inactive and wants to get better, but tells me she hates sweating? tips on how to encourage/motivate family to get active? I used to go on walks with her, but we don’t live together anymore and she doesn’t walk as often on her own. Thank you for all the episodes?(29:10) - Question 4 -  I&apos;m a stress eater. what tips do you have instead of grabbing food?Thanks for listening! We genuinely appreciate every single one of you listening.➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/Support the show (https://www.colossusfitness.com)

364: Motivation Monday - Stress Eating Tips, Tip to Grow Your Glutes & How To Encourage Family to be Healthy

Share to your story and help people learn what&apos;s important once and for all! Tag us @ColossusFitIn this episode we go over everything you need to know about protein. Answering all your questions, giving guidelines and breaking down myths. Don&apos;t miss this episode!What is protein? What does protein do for you? How much should you be having in a day? - Most athletes who workout 0.8-1.3g per pound of bodyweight- When maintain or gaining aim for  0.8-1g of protein per pound of bodyweight- When cutting 1-1.3g of protein per pound of bodyweight *What’s important to note here is the protein intake is scaled upwards with severity of caloric restriction and leanness. The higher the body fat percentage, the lower the protein intake can usually be compared to the total bodyweight. 4. What are the best sources of protein? Questions/Myths:-What about the anabolic window? Do I need it right after a workout.-Can I have protein powder on a rest day? / Should I have less on a rest day?-What should vegetarians do?-What is an isolate protein? Are the tiktok proteins better? -Is it bad to have most of your protein from shakes?-How to easily incorporate protein when out?-What&apos;s more important, my protein or my calories?Thanks for listening! We genuinely appreciate every single one of you listening.➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: Colossus Fitness - The Polished Physique ProgramSupport the show (https://www.colossusfitness.com)

363: Everything You Need To Know About Protein + Myths & Questions Answered

➢ DM us "SUMMERABS" on IG @ColossusFit to apply for 1 on 1 discounted coaching (5 spots)➢ 15 Non Scale Wins & Ways to Measure Your Progress- https://open.spotify.com/episode/2V8ZoRH7vAPXYSGuin3ihq?si=cb6358e22d794ea2Welcome 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 ways to track progress, habits to cut out to get results & benefits of fasted cardio.(0:00) - Intro(0:33) - Josh quote: "Attract what you expect, reflect what you desire, become what you respect, mirror what you admire." (1:45) - Kyle quote: "You can&apos;t pour from an empty cup. Take care of yourself first"(4:10) - Weekly thoughts/recommendations (7:18) - Client shoutout: Samantha(9:25) - Question 1-I&apos;ve been on this journey for a few months now, and can&apos;t seem to realize how if I&apos;m making progress or not, What do you recommend?(13:20) - Question 2-  Is it bad to workout early AM fasted or should you prioritize a meal/protein bar pre workout?(19:26) Question 3- You guys always talk about what you should do, but what about what you shouldn&apos;t do to get results on your journey?Thanks for listening! We genuinely appreciate every single one of you listening.➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/Support the show (https://www.colossusfitness.com)

362: Motivation Monday - Best Ways to Track Progress, Habits To Cut Out To Get Results & Benefits of Fasted Workouts?

**DM  "SUMMERABS" on Instagram to @ColossusFit to claim one of the remaining three spots**In today&apos;s episode we give you five ways to finally get more visible abs and achieve a six pack for summer. We wanted to go over our top tips and strategies to get abs for summer and KEEP them.You’ll have to understand everyone’s genetics are different, and the way yours are shaped, the time it takes, etc will all be different based on you.Listed points:1- Calorie deficit through nutrition.2- Focus mainly on strength training with a big focus on compounds3- External cardio factors*Stuff like walking, extra cardio etc can help you be in a bigger calorie deficit and eat more.4-Have support for adjustments when needed5- Add in additional core workThis will help once you’re at a low enough body fat.Our favourites:Cable crunchesHanging Knee/Leg raisesOblique cable woodchopper. 6- External factors. Drinking, sleep & stress.Bonus tip- Allocate extra time for hiccups and roadblocksThanks for listening! We genuinely appreciate every single one of you listening.➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: Colossus Fitness - The Polished Physique ProgramActivitySupport the show (https://www.colossusfitness.com)

361: How To Finally Get More Visible Abs (Six Pack For Summer)

➢ DM us "Fat Loss" to strip off unwanted fat and finally achieve the results you really want! ( 5 spots available)➢ Follow us on Instagram https://www.instagram.com/colossusfit/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 transition back to health after covid, keep motivation through a shred, travel fitness tips and more.(0:00) - Intro(1:12) - Josh quote: "Fall seven times stand up eight." (3:12) - Kyle quote: “I just want you to know that if you are out there and you are being really hard on yourself right now for something that has happened … it’s normal. That is what is going to happen to you in life. No one gets through unscathed. We are all going to have a few scratches on us. Please be kind to yourselves and stand up for yourself, please.” - Tswizzle(5:20) - Weekly thoughts/recommendations (9:30) - Client shoutout: Curtis(12:25) - Question 1- How do you guys feel about A fruit and water detox/cleanse and working out while on a detox?(17:10) - Question 2 - How to transition back to healthy life after covid? (23:08) - Question 3- I hope you&apos;re enjoying your trip to FLA! What tips do you have for someone to stay on track while away? (28:05) - Question 4- How do u keep motivation when your cutting? I struggle with having to drop my weight when I drop my calories. Do you think Ive previously dropped my cals too quickly? Like how much should I actually drop weight when u cut because it’s so de-motivating going into the gym and not being able to lift as much but wanting to cut!!Thanks for listening! We genuinely appreciate every single one of you listening.➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/Support the show (https://www.colossusfitness.com)

360: Motivation Monday - Transition Back To Health After Covid, Keep Motivation Through Cutting Body-fat, Top Fitness Travel Tips & Thoughts on Detoxes

➢ DM "Shredded" @ColossusFit to start your shred and build your polished physiqueIn today&apos;s episode we are covering how to lose 10lbs of fat and gain 5lbs of muscle in only 60 days.Warning: Great transformations take more than 60 days, but two months is a great time to lock in great habits to ensure your success going forward. Listed points: 1. Importance of deadlines 2. Accountability (Coach/ Friends) 3. Technical rough game plan (Expect the unexpected) Reverse made it easier / Christmas4. Make the right sacrifices  5. Accept you need to operate at a higher level (get locked in your deficit) - Use that momentum 6. Utilize compounds/ strength train and push that volume 7. Protein consumption 8. Use weekly averages not daily9. Don&apos;t let off day or off decision end it all10. Regulate everything you can, steps, sleep, water, schedules 11. Keep going Thanks for listening! We genuinely appreciate every single one of you listening.➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show (https://www.colossusfitness.com)

359: Lose 10lbs Of Fat & Gain 5lbs Of Muscle In 60 Days

➢ DM us "Shredded" on IG @ColossusFit to start your transformation (4 people only)➢ Top supplements: https://open.spotify.com/episode/69cfZZ2NbaFUxKL35qJGyz?si=BgBVHTc7TEWHt8ISxvGJ_w➢ Checkout our 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 the secret to stacking on muscle without fat, the best supplement and tips to win the weekend. (0:00) - Intro(0:40) - Josh quote: "In the midset of chaos, there is also opportunity." - Sun Tzu(3:08) - Kyle quote: A good walk in the morning. A good day of meaningful work. A good conversation with a friend. A good time with family. A good night of sleep. A good life is pretty simple. (4:55) - Weekly thoughts/recommendations:(7:45) - Client shoutout: Kaitlynne Young(9:25) - Question 1- How can I add on a lot of muscle without doing an aggressive bulk and adding a lot of fat?(14:13) - Question 2- What is the best supplement to take for amazing results that isn&apos;t too pricey?(18:20) - Question 3- How do people stay in a calorie deficit? I can&apos;t seem to do it and keep flip flopping!(21:25) - Question 4- Tips to win the weekend? Thanks for listening! We genuinely appreciate every single one of you listening.➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: Colossus Fitness - The Polished Physique ProgramSupport the show (https://www.colossusfitness.com)

358: Motivation Monday - Secret To Stack On Muscle Without Fat, Hands Down Best Supplement & Tips To Win The Weekend

DM "CASE STUDY" to @ColossusFit to start your transformationYoutube playlist: https://www.youtube.com/watch?v=Jfp4b5Olc7A&list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7➢Fix Your Form Pocket Book: http://bit.ly/FormCheatSheetIn today&apos;s episode we give you ten hacks to get better results in the gym, overnight! Listed points:1 - Learn mental cues for mastery 2- Continue to improve strength, aim to add every workout reasonably3- Improve volume in your workout programming / block to block4- Utilize deload/ unload weeks5- Improve frequency of movements6- Improve density of workout/ shorter rests/ more volume in less time7 - Lifting a load with more speed and acceleration (intensity of effort)8- Lift with a friend (All types)9 - Maximize range of motion10- Use forced reps, negatives, drop sets, static holds, rest pause, partial reps, or post-exhaustion (intensity of effort)Thanks for listening! We genuinely appreciate every single one of you listening.➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: Colossus Fitness - The Polished Physique ProgramSupport the show (https://www.colossusfitness.com)

357: 10 Hacks to Get Better Results in The Gym Overnight

➢ DM us "Case Study" on IG @ColossusFit to apply (7 people only)➢ Can’t do Pull-Ups? DO THIS INSTEAD! 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 increase your pull-ups, what to do when you cheat on your diet & best night time routine.(0:00) - Intro(0:27) - Special Offer(2:16) - Josh quote: "The little things? The little moments? They aren&apos;t little."(4:40) - Kyle quote: "Commitment is staying true to what you said you&apos;d do, long after the mood left you"(6:20) - Weekly thoughts/recommendations: (10:55) - Client shoutout: Gabriel(13:25) - Question 1- My goal is 10 pullups by the end of the year, any tips or advice?(20:30) - Question 2- What to do when I cheat on my diet after a weekend?(28;15) - Question 3- What type of night time routine do you have/suggest for someone that doesn&apos;t have anything at the moment?Thanks for listening! We genuinely appreciate every single one of you listening.➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/Support the show (https://www.colossusfitness.com)

356: Motivation Monday - How to Increase Your Pull-Ups, What to Do When You cheat On A Diet & Have A Better Night Time Routine

➢ Message us on IG @ColossusFit "Skinny Fat" to learn more & apply (3 spots left)➢ Follow us on Instagram: https://www.instagram.com/colossusfit/In this episode we give you 7 nutrition habits that will make you fitter, healthier & happier in 2022. Please share this to your Instagram story, or share it with a friend to help them out! Listed points: 1- Focus on protein of each meal then go from there.2- Automation. 3- Pre-log the best you can. 4- Stop yo-yoing & practice moderation.5- Don’t give into the fad diets and approaches 6- Focus on food density.7- Pick one thing to change and turn it into a habit. Thanks for listening! We genuinely appreciate every single one of you listening.➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show (https://www.colossusfitness.com)

355: 7 Nutrition Habits to Make you Fitter, Healthier & Happier in 2022

➢ Message us "skinny fat" to get started @ColossusFit (5-6 spots available)➢ Are You Skinny Fat? Here’s How To Not Be: https://open.spotify.com/episode/0PU13eS5U6WSSHuc8oEG4B?si=9ce9457daab8436e 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 rid of skinny-fat, tips to start meditating and best new years resolutions & goals.(0:00) - Intro(0:55) - Kyle quote: Change is 50% mental, and 50% environMENTAL. (2:30) Josh quote: Motivation gets you started, good habits keep you going - it&apos;s like brushing your teeth or showering, I just do it and I just do that about my entire life.(4:41) - Weekly thoughts/recommendations(13:07) - Client shoutout: Rykan(14:15) - Question 1: Top tips to begin meditating? I&apos;ve been wanting to get into it for a while now but struggle with consistently doing it. I almost feel like a failure. (21:27) - Question 2: What are your new years goals/resolutions?(25:07) - Question 3: If I want to lose that last little bit of stubborn fat and gain muscle, should I be in a calorie deficit or surplus while strength training? (29:28) - Question 4: Another question I had was is it true that doing high intensity cardio while in a deficit will eat away at muscle?Thanks for listening! We genuinely appreciate every single one of you listening.➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/Support the show (https://www.colossusfitness.com)

354: Motivation Monday - How To Get Rid of Skinny-Fat, Tips to Start Meditating & Best New Years Resolutions

Please review our podcast and share to your story! In today&apos;s episode we share 12 quotes that will change your life in 2022. Listed points:1. “There is no passion to be found playing small - in settling for a life that is less than the one you are capable of living.” - Nelson Mandela2. "You can have results or excuses not both."3. "Pain is temporary, success is forever."4. "The only workout/walk you&apos;ll ever regret is the one you didn&apos;t do."5. "It&apos;s not who you are that holds you back, it&apos;s who you think you&apos;re not."6. "Success isn&apos;t owned it&apos;s leased, and rent is due everyday."7. "Happiness is wanting what you have."8. "You don&apos;t get results by focusing on results. You get results by focusing on the actions that get results."9. "A lot of people feel they&apos;re burned out because they&apos;re doing too much... I say people are burned out because they&apos;re doing too little of the things that make them feel alive."10. "You are always one decision away from a completely different life."11. "How you do anything, is how you do everything."12. "The most advanced thing you can do are the basics... consistently"Thanks for listening! We genuinely appreciate every single one of you listening.➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: Colossus Fitness - The Polished Physique ProgramSupport the show (https://www.colossusfitness.com)

353: 12 Quotes That Will Change Your Life In 2022

➢ DM us "New Years" on IG @ColossusFit to start your journey (LAST CHANCE)➢ Why you should be strength training: https://open.spotify.com/episode/5nvIwpWAA9wIJumsDPlsIl?si=4fd02a72a509470aWelcome 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 without dieting, which diet is the best & how to avoid negativity in your life.(0:00) - Intro(1:45) - Kyle quote: All you need to do is just keep showing up. The more you show up, the more you learn. The more you learn, the more you evolve as a human being. The more you evolve, more becomes possible . Just keep showing up."(3:15) - Josh quote: "The bad news is time flies. The good news is you&apos;re pilot."(4:46) - Weekly thoughts/recommendations (11:30) - Client shoutout:  Kirk(13:57) - Question 1- How can I lose fat without dieting? . Tips:1- Strength training 2. HIIT after workout 3. Step count 4. Protein with every meal 5. Static breakfast 6. Improve sleep 7. Minimize stress 8. Eat slower 9. Increase fibre in diet 10. Gallon of water a day(21:28) - Question 2 - What is the best diet? I want to lose weight in the new years(29:49) - Question 3 - How to Avoid & deal with Negativity?Thanks for listening! We genuinely appreciate every single one of you listening.➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/Support the show (https://www.colossusfitness.com)

352: Motivation Monday - How To Lose Fat Without Dieting, Which Diet Is Best? Keto, Low Carb Or Intermittent Fasting & How To Avoid Negativity

➢ DM us "new year, better me" to kickstart your 2022In today&apos;s episode we give you 22 ways you can make 2022 your best year yet! 1- Be realistic2- Goal set w/ things you&apos;ll check on daily (only a few big goals vs. 100 small ones)3- Declutter4- Level up your circle. "it&apos;s nearly impossible for the quality of your life to be higher than your friends- Confucius5- Read a book. "No one says, I wish a read less"6- Have accountability. Hire coach to start the new year strong.7- Make a to do list and include small things8- Make a power list with big things9- Use reminders to your advantage10- Spend more time without your phone11- Clean your room12- Plan for the year starting with vacations, mini getaways13- Get your bloodwork done.14- Start allocating 30 mins on Sundays to plan week ahead.15- Chug a glass of water first thing daily16- Consistent bedtime and wake up time17- Optimize sleep space18- Try new activity to keep fitness fresh19- Switch music out for audiobooks.20- Ask yourself "By the end of this year, what would I like to have accomplished?"21- Delegate more chores to increase overall happiness.22- Take one thing from this list and implement it weekly. Re-listen to this episode.Thanks for listening! We genuinely appreciate every single one of you listening.➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: Colossus Fitness - The Polished Physique ProgramSupport the show (https://www.colossusfitness.com)

351: 22 Ways to Make 2022 Your Best Year Yet

Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus Fitness. The Fit, Healthy and Happy podcast brings you the best fitness education straight from the best fitness coaches and trainers around. Here we will break down and explore popular fitness topics such as weight loss, motivation, muscle increase and habits that lead to long term fitness success.

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Fit, Healthy & Happy Podcast

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