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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 make your diet stick, avoid getting bored of lifting and thoughts on Chet days.

01:50) Question 1- How can I finally lock into my diet and make it stick? I always do okay for a bit then usually one bad night or an event blows it up.

(23:06) Josh quote : “You thought it was going to be easy? To be the best you gotta go through the tests.”

(15:56) Kyle quote : “Your excuses are just lies you tell yourself.”

“Excuses sound best to those making them”

What has us excited or intrigued:

(28:51) Client shoutout: Chris

Where we’re at in our journey?:

Links Discussed in episode:

Weekly questions:

(32:12) Question 2- I’ve been lifting for a few years now and find myself getting bored. Any tips or strategies to help me avoid getting burnt out?

(43:47) Question 3- (43:47) What are your thoughts on cheat days? I eat super clean during the week and have 1 day (usually Sundays) where I eat whatever I want.

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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In this episode we talk about 10 big reasons you may not be seeing results.

This will be broken down into a few different categories with 3 different reasons for each of the main core pillars. Nutrition, training & mindset/accountability.

Make sure to stay to the end for the mindset tips as that’s what holds people back the most.

(0:00) - Intro

Nutrition (01:05):

• (01:15) No awareness into your nutrition

• (02:25) Inaccuracy with food tracking

• (05:39) Trying to be perfect (Having an all or nothing approach)

Training (07:26):

• (07:29) Going too easy on yourself (no progressive overload whatsoever)

• (08:43) Doing only cardio

• (10:23) One size fits all program or no program at all

Mindset/accountability (12:00):

• (12;31) Know it all (being close minded)

• (15:21) Hopelessness (feel like if I do it it won’t work)

• (17:41) Inconsistent effort

• (18:21) No actual accountability

Thanks for listening! We genuinely appreciate every single one of you listening.
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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 overlooked small daily wins, how to get smarter results and our biggest fitness regrets.

(0:00) - Intro

Question 1 (01:13) - What are some areas you find clients work harder than they need to where they could just be working smarter? For instance I used to do an hour of cardio everday before I signed up with you guys and you told me to axe it and instead focus on trainer smarter and just managing my calories better.

Josh quote (13:34) : "If you do what everyone else does, you’ll get what everyone else gets. To be exceptional, you have to do what others won’t."
Kyle quote (19:02) : “Every result starts with a seed. If you don’t plant it, don’t expect it to grow.”

What has us excited or intrigued:

Client shoutout (26:51): Kris M

Question 2 (28:44)- What are some small daily wins I can start stacking to become fitter, healthier and happier version of myself?

Question 3 (35:32) - I’m pretty new to the gym. I’m curious if there’s anything you regret or would change looking back at the start of your journey?

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 us on instagram @colossusfit

(0:00) - Intro

Listed points:

• (00:45) “Pickle juice is the secret to PRs.”

• (04:29) “Stop doing warmups — waste of time. Go in cold and primal.”

• (07:49) “You have to train fasted for fat loss.”

• (10:09) “No pain, no gain.”

• (14:11) “If your girl doesn’t know your macros, she’s not the one.”

• (17:00) “Dry scooping pre is better because it hits harder.”

• (19:41) “You’ll lose gains if you miss a day.”

• (22:05) “You don’t need protein powder — just eat 8 eggs raw before bed.” (Salmonella roulette)

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ Our email- contact@colossusfitness.com

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 ridiculous gym myths, pet peeves & cringiest podcast story.

(0:00) - Intro

(01:45) - Question 1- What’s the most ridiculous gym myth you’ve ever heard?

(08:55) - Josh quote: “Fear is a mile wide and an inch deep.” First step towards greatness is the scariest
(10:43) - Kyle quote: “Treat every moment as if it is your last, because in life everything must come to an end, we don't know when or how so enjoy every moment for what it is and have no regrets.”

(13:02) - What has us excited or intrigued:

Client shoutout: John U

• (24:41) - Question 2- What’s your gym pet peeve that instantly puts you in a bad mood?

• (31:04) - Question 3- How has your fitness journey changed your identity outside the gym?

• (37:57) - Question 4- What’s your cringiest old workout video or photo moment?

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

Email me contact@colossusfitness.com

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E-mail- contact@colossusfitness.com

-Rep count, strong

In this episode we go deep to help you have better workouts in the gym.

This podcast is going to be a mixture of small actionable steps you can take right now, but also bigger picture tips to help you long term.

Listed points:

(0:00) - Intro

1- (01:48) Aim to push yourself close to failure for every exercise.

• 2-3 reps left in the tank for most exercises

• Push to failure for one set to see where you’re at

2- (04:28) Optimize your workout environment for better results

-The gym you go to if possible

-home gym? Motivational posters

3- (07:09) Be on a good program - good programs have periodization, challenge, and intention. They’re created for YOU based on your goals, situation, past history, equipment available, time frame.

4- (10:10) Aim to maximize presence at the gym

• Phone on airplane mode, avoid news, taking calls, etc

5 - (11:48) Do what is going to get you results (Do fun things too but do them as extra) The hard things especially

6 - (14:00) Keep a consistent log of the weights you’ve been using

7- (15:25) Know your why! Why are you in the gym...what motivates you?

Thanks for listening! We genuinely appreciate every single one of you listening.
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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 improve your relationship with food, best glute exercises & if fat is the enemy.

(0:00) - Intro

Question 1- (01:09) I track my food and have seen some weight loss, but I find it hard to include exotic foods and when I do I struggle. It’s either I’m super clean or I just find I do off the deep end. I don’t wanna have this relationship with food how can I improve?

Josh quote (13:42): "Your body is the reflection of your lifestyle." - Greg PlitKyle quote (11:45) : "You don't get results by focusing on results. You get results by focusing on the actions that get results."

What has us excited or intrigued:

Client shoutout: Grecia

What makes us happy: (21:40)

Question 2 (27:46) - Best glute building exercises? I’m currently trying to improve the size of my glutes.

Question 3 (31:26)- Eggs are great, but high in fat. At what point does fat not matter if your goal is protein?

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 “FAT LOSS” To @ Colossusfit On IG to get my free fat loss guide.

Summary of episode: In today’s episode we are reacting to the internet’s top weight loss tips. The good, the bad and the ugly.

What is your number one weight loss tip?

Listed points:

(0:00) - Intro

1. (00:47)Take a real audit of everything you're eating in a typical day (everything, not just meals but also drinks and snacking) and identify easy places where you can cut calories (I started measuring the cream I was adding to my coffee. The amount of half and half I was using before contributed to like 20% of my daily calories lol., dressings, snacks, soda)

2. (02:35) Calorie Deficit, but prioritize protein and fiber / / BUT THAT DOESN'T WORK FOR EVERYBODY!! It only works for people who abide by the laws of thermodynamics.

3. (05:02) Drink the water in Cancun, I lost 22lbs in just four days with this simple trick.

4. (05:49) Portion control. A lot of comments here say to eat less. But few are explaining how. You don't need to skip meals or change the food you eat. You just need to eat less if it. Portion control is the way to do this. (Stop eating a whole bag of chips, have one scoop of ice cream instead of three)

5. (08:03) Get heartbroken / Instructions unclear: ate all the ice cream /

6. (09:05) Absolutely stop drinking alcohol (for those who do drink).

7. (10:54) Whatever you do, no drastic diet please! Just healthy alternatives - one change at a time.

8. (11:52) The most effective change is the one you commit to. That's why most New Years plans are disasters, people commit themselves to 1000 things under the sun.

9. (13:14) Don't trust weight loss tips from strangers on the Internet. / Recovering from an ED and this made me so sad to read. People need to stop. Just freaking stop.

10. For those who don't, start going on walks. Even just for five minutes a day at first. Get your body moving and create that habit. It will grow and eventually lead to daily exercise. Then, you can focus on changing your eating habits. Make sustainable changes at a time

Reddit thread: https://www.reddit.com/r/AskReddit/comments/1lzpwg0/what_is_your_number_1_weight_loss_tip/

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/