KEY WORD:

Summary of episode:

(0:00) - Intro

1- Focus on progress, not outcome

Instead of obsessing over:

• The scale

• Your abs

• How fast you’re progressing

Focus on:

• Did I hit my protein?

• Did I train with intensity?

• Did I sleep well?

2- Think Long Term

• Having short term goals (monthly, 90 days, etc) is great but long term is what will keep you going for years

3- Don’t entertain bigger excuses

Small excuses hold you back, but bigger excuses hold you back for life

Examples:

-”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- Affirmations

• Today will be a good day, too easy, this will be light, I make good decisions

5- Stop identifying as “all or nothing”

Progress isn’t ruined by:

• One burger

• One missed lift

• One off day

It’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 results

• Your kids are important, but you’re just as important

Listed points:

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 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 O

Question 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

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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.

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 fibre

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/