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Summary of episode: In today's episode we are going to show you how to fix your relationship with food and finally get the results you deserve.

(0:00) - Intro

Most people know what to do but they just don’t do it. I’d argue a good chunk of the population. Let’s say 90% of people know if they eat less they’ll get better results.

The other 10% still believe that starvation myth, hormones, metabolism, and all that junk is what’s holding them back

Today, instead of telling you to eat less and move more we’re going to aim to fix your relationship with food once and for all, to help you make better food decisions.

1- Be aware of the times you actually struggle

2- Add Before You Subtract

3- Use food as fuel

4- Build non-food sources of dopamine

5- Eat foods you love that are also good for you

6- Add more predictable structure

7- Avoid the all or nothing mentality

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

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➢ Hip mobility video- 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 to get back on track after a big meal or day, get over body dysmorphia and if stretching is needed after a workout.

(1:08) - Question 1- I unfortunately went off track this past weekend for Thanksgiving and I’m looking to get back on track, but I can’t help but feel like I lost tons of progress and am beating myself up over it. Any thoughts?

(14:55) - Josh quote: Bodybuilding is an art, your body is the canvas, weights are your brush and nutrition is your paint. We all have the ability to turn a self-portrait into a masterpiece. ΚΑΙ GREENE

Kyle quote: “Proud, but never satisfied.”

(20:00) - What has us excited or intrigued:

(24:40) - Client shoutout: Past beast-mode transformations

Where we’re at in our journey?:

Links Discussed in episode:

Weekly questions:

(28:05) - 2- How does one get over body dysmorphia while still going after a fit look? No matter how hard I try, I feel like I’m not good enough.

3- How important is stretching after lifting? How much time/effort should be put into stretching (if any)?

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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Happy Thanks Giving! 🦃

Ultimate guide to staying on track this thanksgiving weekend and for any future family/holiday event:

1- Attitude (Your attitude towards the event controls everything)

2- Plan for movement - turkey trot, morning walks, family walks, gym before the storm

3- Plan nutritionally - DON’T SKIP BREAKFAST - promotes binge eating, when are your big dinners, can you pre-log?, intermittent fasting, protein fast use tools that are at your disposal

-how can I fill myself up as much as possible for the lowest amount of calories?

4- Plan were you want to indulge and what you value less

5- Navigating thanks giving meals - order, protein, veggies, 1-2 meal max instead of snacking all day

6- Attitude after thanks giving - wrong way you’ll role into chaos - having accountability and a plan after (BLACK FRIDAY)

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

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

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 workout classes suck, how to have all day energy and if we’re doing a New Years challenge.

(0:28)- Question 1- I have a friend who refuses to lift weights with me because she says she likes her workout classes. She hops around from place to place doing whatever is trendy, she is always working out but I feel like she sees no results. How can I get through to her?

(19:05) Josh quote: “You have power over your mind — not outside events. Realize this, and you will find strength.” — Marcus Aurelius

(17:40) - Kyle quote: “Intentions don’t matter. Actions do.”

(21:10) - What has us excited or intrigued:

(25:55) - Client shoutout: Krista

(29:30) Question 2- I get SOOO tired at 3pm. I just feel like I checkout and want to nap or just end up watching tv all day. How can I have more energy during the day and how do you make your nights productive?

(39:15) Question 3- Are you guys doing a new years challenge?

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/

➢ Apply for 1 on 1 coaching www.colossusfitness.comSummary of episode:(0:00) - Intro1- You don’t need to do endless cardio to lose fat.2- You can’t out-train a bad diet3- Supplements are the biggest money grab in the industry.4- You’re not seeing results because you’re not consistent enough5- You don’t need detoxes, cleanses, etc6- You can enjoy food, travel, and drinks and get results7- Most influencers don’t train/live the way they say they do.8- You don’t need to train abs to see absThanks 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/

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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 weight for life, avoid overthinking and proper workout structure.

(0:20) - Question 1- I’ve lost weight a few different times but never seem to keep it off. How do you guys make sure weight loss is forever instead of a phase?

(11:27) - Kyle quote: “Don’t wait until you reach your goal to be proud of yourself. Be proud of every step you take.”

(13:30) Josh quote: “You don’t get the body you want by doing what’s comfortable. You get it by doing what’s required.”

What has us excited or intrigued:

(18:40) - Client shoutout: Jose Garcia- 17lbs down in 12 weeks

(21:55) - Question 2- I find I constantly over think and have a hard time making the right decisions for me, on my journey. Then I end up doing nothing. How would you navigate this?

(30:35) Question 3- I find my workout takes over 2 hours. Once I do 15 mins mobility, 15 mins warmup etc, I’m already 30 mins in. Any tips to speed it up?

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/

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➢ Message me “Hybrid training guide” and I’ll send it right over (FREE)

In this episode I go over different ways and strategies for managing strength training with endurance training, while getting results.

In this case, I’ll be referring quite a bit to my marathon training and how I managed it all.

(0:00) - Intro

(3:45) 1- Scheduling will be everything

• Often I’d have to double up (early run, lift later)

• Following your schedule instead of emotions will be KEY

(6:14) - 2- Follow a properly periodized routine

Running, lifting, etc

(8:20) 3- Prioritize what’s valuable to you

• Might have to cut out bicep curls and other intense sports during these times

(10:40)- Get your free guide

(11:52) 4- Avoid cutting corners w/ strength training

• huge mistake from runners

(16:16) - Recover like an athlete

• Sleep 7–9 hours - your recovery is what drives muscle retention.

• Manage stress - too much fatigue from both styles kills progress.

• Stay hydrated and consider electrolytes for longer cardio sessions.

(18:03) - 6- Get used to being uncomfortable & embrace the suck

• Soreness will be normal

• Being tired will be normal

(19:47) 7- Understand the importance of listening to your body

Listed points:

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @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 get rid of skinny fat, fat loss tips for women & the truth about business partners.

(0:39) - Question 1- I’m not overweight, but I have very little muscle and noticeable fat around my stomach and chest. Why does my body look soft even though I’m technically at a healthy weight, and how can I change that? I think the term is called skinny fat.

(8:50) - Josh quote: "Act as if what you do makes a difference. It does" William James

(12:00) - Kyle quote: “The real reason you're tired all the time: It's not your workload. It's your open loops. The text you haven't answered. The apology you owe. The decision you're avoiding. The conversation you keep postponing. These run in the background of your mind all day, draining your battery. Close your loops. Watch your energy return. Mental clutter is more exhausting than physical work ever will be.”

(13:30) - What has us excited or intrigued:

(15:25) - Client shoutout: Yong

(18:00) Question 2- I’m a 39 year old female, very busy with work and kids, what do you find is the biggest thing that holds someone like myself back from seeing change?

(24:00) - Question 3- I know you guys have mentioned being in business together 10+ years. I’m starting a business with a friend and hear horror stories about having business partners.

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/