➢ Message me “Fast food guide” to IG @ColossusFit to get my free fast food survival guide

➢ Apply for coaching www.colossusfitness.com

Why does your diet keep failing, even when you feel like you’re “doing everything right”? In this episode, we break down the real reasons most diets fail, why restriction backfires, and how to build a sustainable way of eating you can actually stick to for life.

We talk about diet consistency, long-term fat loss, and why constantly jumping between keto, carnivore, fasting, and the next trendy diet is keeping you stuck in the all-or-nothing cycle. If you’re tired of starting over every Monday, binging on weekends, or feeling lost at social events, this episode is for you.

You’ll learn how to stop relying on motivation, simplify your nutrition, build repeatable habits, and create a realistic approach to healthy eating that works in real life, not just on paper.

We talk about diet consistency, long-term fat loss, and why constantly jumping between keto, carnivore, fasting, and the next trendy diet is keeping you stuck in the all-or-nothing cycle. If you’re tired of starting over every Monday, binging on weekends, or feeling lost at social events, this episode is for you.(0:00) - IntroWhy your diet is failing:1- Focusing on short-term restriction instead of long-term habits & trend hopingCutting calories too aggressively-keto, carnivore, fasting, etc2- Being obsessed with everything needing to be new and excitingYou’re better off having a bunch of great staples you can rely on consistentlyThe best ways of eating come from finding the staples and working around thatSame breakfast everyday for 3+ years3- Unsure how to navigate social eventsSome people go off the deep end and eat everythingOthers think they can’t do anything and have to say no to social events4- You haven’t asked yourself: what’s a way of eating I could stick to for the rest of my life?You go through too many different dieting phases5- You consistently feel the need to start over/have an all or nothing mindsetMonday is always a reset day after 2-3 days of binging and bad eatingTreat the weekend like the week day. Have food prepped, make good choicesIf you slip up, you tend to make it worseJust focus on being consistent and learning from mistakes/getting right back on track6- You aren’t prepared.Some weeks you grocery shop, others you don’t.You can absolutely find ways to make it work, but lack of preparation makes it 10x harder7- You don’t have supportApply for coaching www.colossusfitness.comThanks 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/

➢ Learn more about my coaching www.colossusfitness.com

➢ Follow us on instagram- https://www.instagram.com/colossusfit/?hl=en

➢ Our Youtube channel- https://www.youtube.com/@ColossusFitness/videos

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 back on track after sickness, thoughts on steroids and building a brand.

Question 1- What’s your best way to get back on track after sickness? I find myself wanting to get right back to it, but my energy takes a while to come back. Curious your thoughts.

Josh quote: “If you can see it in your mind, you can hold it in your hand.”

Kyle quote: “Pressure is a privilege. Pressure makes a diamond.” snowboard example

What has us excited or intrigued:

Client shoutout: Kathleen

Question 2- What are your thoughts on the crazy steroid usage these days with the younger crowd?

Question 3- see you guys have 55k followers on Instagram which is crazy impressive. How did you get there? I’m in real estate and want to grow an established brand.

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/

➢ Get my FREE form guide- https://colossusfitness.lpages.co/form-cheat-sheet/

➢ Form playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7&si=H2iIAgIwQwwiXKps

Most people think they’re training hard in the gym… but the results say otherwise.

In this episode, we break down the most common mistakes holding people back from building muscle, getting stronger, and actually seeing progress - even if they’re consistent.

From poorly balanced workouts to sloppy form, wasted rest time, and treating nutrition like an afterthought, these errors add up fast and silently kill results.

(0:00) - Intro

1- Strength training to cardio/other ratio is out of proportion

ex- 30min strength, 30min cardio

20min strength, 15 min stretching, 15 min sauna

2- Form is all over the place

too much swinging, improper hinging, not full range of motion etc,

Easy fix? 2 options: Form guide & form playlist

3- Not pushing yourself

On average most people will leave 7+ reps left in the tank, which means no proper stimulus or overload

Often people pick the same weight and never add 2.5’s, etc

4- Worrying what others think about you

Everyone is there to better themselves, don’t be afraid to make a mistake or do an exercise that looks “silly”

5- Rest time is either too long or too short

ex- talking a ton

Compounds: 2-4 minutes

Accessories- 45-90 seconds

6- Doing the easy stuff

Big difference in doing- barbell squat, stiff leg deads, leg press & hip thrust vs. quad extension, hammy curl, abductor & calves.

7- Not following a proper routine

60-80% of people in the gym are not following a proper routine

8- Treating nutrition as an afterthought

This one is unique but probably one of the most important tips

You can’t out-train inconsistent eating.

Listed 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/

➢ DM “SKINNY FAT” To @ Colossusfit on instagram to fix being skinny fat once and for all through my 1/1 personalized coaching system.

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 fix skinny fat without dieting, opinions on apple watches and if it’s bad to be hungry.

Question 1- Can you fix skinny fat without losing weight or is fat loss always required?

Josh quote: “Most people don’t lack motivation. They lack clarity and conviction, without those everything feels optional.” - Josh Wilkinson

Kyle quote: “The only thing standing in between who you are and who you can become, is a decision.”

What has us excited or intrigued:

Client shoutout: Spencer

Question 2- I know you guys have apple watches. I am so torn on wether to use one. I love the fitness tracking but I also find it stresses me out and causes me to consume screens more. What are your thoughts and how do you guys combat this?

Question 3- Is it bad to be hungry?

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/

DM Me “Training Hacks” to @ Colossusfit

Strength standards: https://exrx.net/Testing/WeightLifting/SquatStandards

KEY WORD:

Summary of episode:

(0:00) - Intro

If you’re listening to this episode it’s likely you’re elite and strong.

-Just over 20% of the population trains “occasionally”

-Only 3% of the population trains consistently
- So if you’re consistent, you’re elite

Most men:

• 1 strict pullup

• Cannot bench their bodyweight

• Cannot squat below parallel with load

• Cannot deadlift 2× bodyweight

Most women:

• Cannot do one strict negative pullup

• Bench the bar

• Row half their bodyweight

• Bodyweight squat past parallel

Now if you’re a trained individual Training 3+ months, the bar get’s much higher. My favorite tool here is the strength standards chart.

If you like high level episodes like this and want more high level training secrets, get my free training hacks guide.

Listed 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 us “REAL RESULTS” to learn more to @‌ColossusFit

➢ How to increase pull-ups- https://www.youtube.com/watch?v=mS1ClgzxuyI

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 over 20lbs and keep it off, deal with insecurities and increase pull-ups.

Question 1- For the last few years i’ve had just over 20 pounds to lose. I’ve tried a few times but it hasn’t stuck.How can I do this sustainably this year and lose this weight for good?

Josh quote: "We don't grow when things are easy, we grow when we face challenge."

Kyle quote: “You don’t need a million people to believe in you, you just need 1. “

What has us excited or intrigued:

Client shoutout: Jeff Kimmel

Question 2- Do you ever have those times where you feel like you’re not in good enough shape?

Question 3- I have been strength training regularly for about 6 years, and I can do one pull up. It’s one of my goals this year to be able to rep at least 5 good pull-ups. What are some tips or strategies?

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 my IG @Colossusfit and message “recipe guide” and we’ll send you 53 high protein recipes for free ➢ Follow here- https://www.instagram.com/colossusfit/?hl=enIn this episode, we break down 8 practical ways to get and stay motivated in 2026.We cover why motivation fades and what actually creates long-term consistency.You’ll learn how to set better goals, build discipline, and stay locked in when life gets busy.This episode is about creating real momentum, not relying on hype or willpower.If you want 2026 to be your most focused and consistent year yet, this one’s for you.Listed points:1- When goal setting- make it mean something. You should feel fire2- Set reminders. Vision board, sticky notes etc3- Avoid taking shortcuts. Shortcuts often lead to cutting corners in other areas of life.4- Evaluate your circle. If you’re with energy drainers all the time, motivation will be gone5- Action leads to motivation. When unmotivated, just try to do something. Do some typing, do a small walk.6- Expect motivation to disappear. Focus on habits and systems to help when it does7- Invest in yourself whatever way possible8- Extravert yourself 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 ME “FAT LOSS GUIDE” to instagram @‌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 make resolutions stick, all about goal setting and the worst 2025 diet trends.

(13:40) -Josh quote: A” habit missed one is a mistake, a habit missed twice is the start of a new habit.” - James Clear

(16:01) - Kyle quote: “If you don’t have confidence, build evidence. If you don’t have evidence, build skills. If you don’t have skills, build discipline. If you don’t have discipline, you need to reframe the things you’ve done in the past and realize you do have discipline, but just in different domains. You have the core skill, you just need to apply it to a new domain.”

What has us excited or intrigued:

(24:40) - Client shoutout: 2025 transformations and everyone that committed

Weekly questions:

(1:35) - Question 1- I hear that most people fail their resolutions. What do you guys do to make goals stick?

(28:05) - Question 2- I am relatively new to the gym and seeing okay progress. I hear you guys say everyone should have a coach, but I’m guessing this wouldn’t apply to me because I am seeing progress on my own and am not very advanced? Curious I’m missing out or not.

(38:23) - Question 3- What are some of the worst diet trends you saw this past year?

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/