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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 the best cardio for fat loss, if fasted cardio works and if you need 8 hours of sleep.

(00:00) Intro

(01:21) Question 1- What is the best cardio for fat loss in your opinion?

(14:00) - Kyle quote:“To be successful at anything, the truth is you don’t have to be special, you just have to be what most people aren’t. Consistent, determined, and willing to work for it. No shortcuts.” - Tom Brady

(15:52): Josh quote: “Don’t just work hard. Work hard on the right thing.” — James Clear

(24:32): What’s been making us happy

(27:04): Client shoutout: Shelby

(29:57) Question 2- Is fasted cardio better?

(33:32)Question 3- Do you need eight hours of sleep?

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

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#healthyhabits #motivation #fitnessmotivation

➢ 4 spots “fat loss”

Summary of episode: (00:00)

Listed points:

1. (01:29) Catch themselves slipping & “never miss twice”

2. (02:37) No big misses

3. (04:47) Chose the right options when they eat out / Avoid empty calories

4. (06:02) Consistent gym schedule and routine

5. (08:15) Methods of accountability / coaching

6. (11:02) Fitness Accessories / Count their steps / scales

7. (12:58) Solid, tangible goals set

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ Apply for coaching- Message “tight tummy” to Instagram to learn more

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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 tips for a tight tummy, if running is killing your gains and ab training mistakes.

(0:00) - Intro

(0:50) Question 1- I have a boat party coming up in the next month and I want to look as lean as possible. Any tips to help me get there? especially my stomach area.

(07:31) - Josh quote: “A man grows most tired while standing still.” — Chinese Proverb

(10:50) Kyle quote: "The only limits that exist are the ones you place on yourself."

(13:17) What has us excited or intrigued:

Client shoutout: Brandi

(23:14) What’s making us happy this week?

Question 2 (27:24) - I’ve been doing a lot of running but find it’s harder to recover for my strength workouts from them, but find walking doesn’t make me work hard enough. Any thoughts on this topic?

Question 3 (31:44) - What are some mistakes you see when it comes to ab training? My friend works his abs daily and I keep telling him it doesn’t make sense.

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

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DM “RECIPE GUIDE” to @ COLOSSUSFIT for my free pre logged recipe guides with step by step instructions and a barcode you scan to directly add the meals right into myfitnesspal.

Summary of episode:

Tracking your food doubles your chance of success with your diet. We know it’s important and we need to do it, and perhaps you’ve tied and failed with logging your food before

In today’s episode I am going to give you ten pro tips to make logging your food as simple as possible so you can build the habit and reap the rewards. .

Listed points:

1. (01:50) Change your mindset

2. (03:52) Reminders/ make it a habit (Get a streak going)

3. (06:36) Pre-made MFP meals (anchor with protein + fiber) Ex. Greek yogurt and berries, chicken and broccoli, eggs spinach etc

4. (09:19) “default meals” that will fit close to perfect (turkey burger, burrito bowls, greek yogurt)

5. (13:00) “default days” - consistent simple fall back meals

6. (14:48) Log even when you go over

7. (17:07) Don’t put off “difficult” meals

8. (18:52) Minimize random snacking (Better behavior anyways) “I don’t need it”

9. (21:04) Be accountable to the data/ review the data

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ Shoulder mobility- https://www.youtube.com/shorts/-XkqICaG0b0

➢ Hip mobility- https://www.youtube.com/watch?v=GT_rJu2sjO8

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 stretching wrong is killing your results, how to be motivated after a bad sleep and if meal prep is actually worth it.

Question 1 (01:20) - When should I utilize static stretching vs dynamic stretching? Does it depend on the type of workout? Before or after working out?

Josh quote (12:17): “We suffer more in imagination than in reality.”
— Seneca
Kyle quote (15:13): It's not the result that's Important, It's Who You Become in The Process of Achieving the Result.

What has us excited or intrigued

What makes us happy

Client shoutout: Emily

Question 2 (30:24) - How to get motivated to. get out of bed at 5am after a crappy sleep? Example is if my 4 year old has an accident @ midnight? - Melissa

Question 3 (38:16) - Is meal prepping actually worth it. If it is how do you guys do it?

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/

KEY WORD: DM “Coach” to @ colossusfit to get coached 1/1 by me. Your results or you money back guaranteed.

Summary of episode: In today’s episode I share my top 10 easy tips and tricks I use to live a fitter, healthier and happier life.

Listed points:

1. (01:03) DREAM BIG/ START SMALL: Small steps for consistent progress

2. (02:55) Rule of 5

3. (05:30) Make self care a non negotiable: Working out, eating well and getting proper rest and recovery. Start to prioritize this and avoid big misses.

4. (07:13) Weekly check-in (Coach PUSH)

5. (09:22) Over give

6. (11:05) Don’t be afraid to fail

7. (14:12) Own your things, don’t let them own you: Practice minimalism

8. (17:55) Keep promises to yourself: If I say I’ll work out, journal, or read I do it. It builds trust with myself, which I’ve realized is at the core of discipline.

9. (19:28) Plan the day before it starts

10. (20:24) No phone in bed

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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➢ Message me “Healthy Hormones” to work with me 1 on 1 @ColossusFit

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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 optimize hormones, recover after a bday day of eating and if you should go to the gym.

Question 1 (00:20)- Do you have any tips for what to do after a day where I went over my calories and cheated on my diet?

Kyle quote (09:33): You don’t become a champion by doing what feels good. You become one by doing what’s necessary. You want to feel good? Then go get a massage.”

Josh quote (11:46) : Can you sacrifice who you are for you could become? The reason most people don't succeed is because they can't let go of their old identity. Too emotionally attached to the lesser version of their selfs."

What has us excited or intrigued

Client shoutout: Kallie

What makes us happy

Question 2 (26:55) - When it comes to hormones, I find mine often work against me. Any tips to help combat that?

Question 3 (32:57) - I have a pretty good condo gym setup. It’s easy for me to get there, but obviously lacks all the machines normal gyms have. Is it worth getting a gym membership that’s about 15 minutes away?

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

➢Follow us on instagram @colossusfit
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➢ DM “REAL RESULTS” for guaranteed 1 on 1 results.

Life happens, vacations, losses, illnesses and busy schedules can leave us feeling out of routine and it can be hard to find your way back. In today's episode we give you fives to find your way back on track.

1 (01:02) - Ask yourself how you could do better next time

2 (02:20) - Focus on the next step in front of you

• You’re one workout, walk, healthy meal etc away from being back on track

3 (03:22)- Don’t go down to 0%

*If you operate at 90%, you may go down to 65-70%, which means it’ll be easy for you to build habits back up

• Constantly taking big breaks makes it insanely hard to get back to it, when you drop down to 0% of your potential.

4 (05:33) - Avoid focusing too much on the past & focus on what’s in front of you. BE PRESENT!

5 (07:38) -Have accountability. No one will notice you miss a workout or don’t eat well if you don’t make it known.

• DM “REAL RESULTS” if you want exactly that, real results.

6 (09:57) - Be patient but don’t make excuses for yourself

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

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/