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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 stop feeling so tired, what to eat before working out and who to believe in fitness.

Question 1- (01:09) How do you know what’s the right fitness & health advice with all the information going around?

Josh quote (10:38): "Success is not a straight line it's a squiggly path that will take you back and forth in different directions. What's important is that in general you are moving forward and getting to where you want to go." - Quentin D’souza
Kyle quote (12:47): “The person who loves walking, walks further than the person who loves the destination.”

What has us excited or intrigued:

Client shoutout (18:17): Kyle S- Over 50lbs lost

• Question 2- (22:10) What should I eat before and after a workout?

• Question 3- (29:26) Why do I feel so tired all the time? My sleep is okay but not consistent and I consider myself to be generally healthy.

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 “Summer challenge”

Summary of episode:

Listed points:

1 (01:11) - Overestimating “Healthy” Foods

Foods like nuts, avocados, olive oil, and smoothies are healthy but very calorie dense. Portion control still matters.

2 (03:47) - Always needing something or needing something sweet

3 (06:45) - Needing to take advantage of everything

• Free meals, free drinks, finishing plate etc. You don’t always have to eat everything

4 (08:44) - All-or-Nothing Mentality

• One “bad” meal doesn’t ruin your progress, just like one salad doesn’t make you healthy. Consistency beats perfection.

5 (10:37) - Eating Too Fast/Mindlessly eating

• Your brain takes about 20 minutes to register fullness. Speed eating = overeating.

6 (12:31) - Not Prioritizing Fiber or protein

• Most people fall way short on protein. Protein keeps you full, helps build/repair muscle, and has a high thermic effect.

• Fiber keeps you full, helps digestion, and regulates blood sugar. Veggies, fruits, legumes, and whole grains should be part of every day.

7 (13:19) - Blindly Following Fad Diets

• Keto, carnivore, detox cleanses — trendy diets often work short term because of calorie restriction, not magic. Sustainability matters more.

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 “Birthday promo” to IG @ ColossusFit to apply for our challenge

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......

Josh quote (17:12) : “Big things start small.”
Kyle quote (18:51): “Talented people do more reps than untalented people. The reps make them talented."

What has us excited or intrigued:

Josh:

-Don’t fall into the trap of mourning a life you can still live.

-It’s never too late.

Kyle:

• repetition is key . Steph curry, 500 shots a day

Client shoutout (25:57) : Sarah

Where we’re at in our journey?:

Links Discussed in episode:

Weekly questions:

Question 1 (02:39) - I want to get ultra lean for this upcoming summer. I'm 176lbs, and want to lose about 30lbs, but do it sustainably. I workout 4x a week and eat healthy. What action steps do you recommend I take?

• nutrition

• training

• accountability

Question 2 (27:33) - I’ve got a family member that’s been consistent with the gym, but only cardio machines. How should I explain to them the benefits of strength training?

2 main reasons people chose cardio instead of strength:

• Not sure how to do it

• Not aware of the benefits

Find a reason to motivate them. what will resonate with them?

Main benefits:

• Stronger Bones, better joint health

• Heart Health

• Fat loss, etc

People who engage in regular strength training have lower risks of:

• heart disease

• stroke

• cancer

• diabetes

• falls and fractures as they age.

Question 3 (33:00) - How long should a cut be? And is it better to do it all in one long shot, or do mini cuts?

• Really depends on how much you have to lose and a ton more variables

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/