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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/

➢ Message me “Fast food guide” on IG @ ColossusFit and we’ll send it right over

In this episode we share the tips and principles to help you stay on track during tougher times such as fast food, restaurants, etc.

Often people are good about staying on track during perfect situations, but really struggle when it comes to fast food, restaurants, etc.

(0:00) - Intro

(01:41) 1 - Focus on protein and build from there.

• Carbs and fats are literally everywhere you look

Healthy plate:

• Protein (chicken, steak, fish, tofu)

• Veggies (salad, grilled, or steamed)

• Smart carbs (rice, potatoes, wraps, pita)

(04:23) 2- Have some staples you typically choose

Ex- chipotle/bowl places for fast food

Restaurant- chicken salad, steak & salad, bowls, etc

(05:41) 3- Try to avoid liquid and unnecessary calories

-ex pop with a burger order

-cocktails when out

-If drinking alcohol, go for vodka soda, light beer, or wine and limit to 1–2

(08:08) 4- Customize your order (politely)

• Sauces/dressings on the side

• Grilled instead of fried

• Extra veggies instead of fries

• Half rice / half salad base

(10:56) 5- Be honest about what you value

-Unfortunately, it’s extremely hard to have unlimited apps, a big entree, dessert, drinks etc and still see progress.

(12:10) 6- Eat until you’re 80% full.

• You don’t need to finish everything in front of you

• If portions are huge, eat half and bring half home

(15:12) 7- Log even if you’re unsure & make sure to overlog

• All places are designed to have you come back with tons of oils, butters & sauces

(16:58) 8- Use eating out as a skill, not a setback

The goal isn’t to avoid restaurants forever - it’s to learn how to make smart choices no matter where you are.

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 “tight tummy” to IG @ ColossusFit to apply for coaching (3 spots)

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 stay consistent with training, how to have great hotel gym workouts & how to choose a personal trainer.

(00:00) - Intro

(00:37) - Question 1 - How can I stay consistent with training? I find it hard for me to stay on track for longer than a month.

(10:14) - Josh quote : “The difference between ordinary and extraordinary is that little extra.” — Jimmy Johnson
(12:43) - Kyle quote : “If you can’t measure it, you can’t manage it”

What has us excited or intrigued:

(21:35) - Client shoutout : Sarah

(23:07) - Question 2 - I’ve got a trip planned where I’ll be using my hotel gym. How can I get the best workout in without having the best equipment?

(30:05) - Question 3 - What to look for when choosing a personal trainer? I’ve never hired one and am honestly worried about losing money and not seeing results.

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/