Fit, Healthy And Happy Podcast

➢ Apply for coaching www.colossusfitness.com➢ Follow us on Instagram - https://www.instagram.com/colossusfit/?hl=enWelcome 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 dedicated for life, if you can trust online fitness coaches and when to take a break from the gym.Time Stamps:0:00 Motivation Monday intro0:20 Q1: How do you stay dedicated to fitness long term? - Tari12:45 Quote: "Some people say they would kill for a shot or die for a chance but in reality they won’t even wake up 60 mins early for it”14:14 Quote: “The more you sweat in practice, the less you bleed in battle.”17:40 What has us excited23:55 Client shout-out: Tim25:21 Q2: What does having an online coach exactly entail? Do I email you? / do you have an app? What are your takes on this space i feel like its scammy but I know you guys are great so I'm willing to hear you out." - Tamara40:10 Q3: how do you decide when to take a rest from the gym, if at all? It’s become such a habit for me that I never stray from lifting 4x a week, unless I’m too sick (which is maybe once a year). Do you ever take a week off, even as a de-load? Any advantages of doing so? Great job on the podcast; appreciate the positivity and mental health aspects on top of physical fitness. - KasiaThanks 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➢ Apply for coaching www.colossusfitness.comWelcome to another episode of Fired Up Fridays, our short 3-5 minute motivational episodes designed to get you fired up and take action.Today’s message is simple: you’re one decision away from a completely different life.One decision to finally start. One decision to stop making excuses. One decision to take your health seriously, chase the goal you’ve been putting off, or become the person you know you’re capable of becoming.You don’t need to have everything figured out. You just need to make the decision, commit to it, and start moving forward.Your entire life can change when you finally decide enough is enough. 🔥

➢Apply to get the results you deserve: ⁠https://colossusfitness.com/⁠ ➢ Follow us on Instagram- https://www.colossusfitness.com/ 1- Would you rather have a personal chef for life who always hits your macros, or have every holiday (for the rest of your life) be a complete free day where calories don’t count? 2- Would you rather always look like you’re in peak shape in photos, or always feel strong and energetic in real life (even if you don’t look as lean)? 3- Would you rather give up caffeine forever OR give up dessert forever? 4- Josh question, eat whatever you want and have it be perfect macros but you can’t taste it OR continue with flexible dieting and 80/20. 5 - Would you rather never have to do cardio again, or never have to do leg day again? 6- Would you rather be shredded year-round but constantly hungry, OR be 20 lbs heavier but eat whatever you want? 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/

➢ Get our FREE recipe guide- https://www.colossusfitness.com/protein-meals➢Ask a question- https://www.colossusfitness.com/podcast#Submit-Your-Question➢ Apply for coaching: http://www.colossusfitness.comWelcome 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 protein or calories, what we eat consistently and what life would be like without Colossus Fitness.Time Stamps:0:00 Motivation Monday0:18 Q1: Out of calories, under protein - should you eat more?13:57 Quote: turn your back on the crowd15:09 Quote: discipline starts it, consistency finishes it17:56 What has us excited 25:43 Client shout-out: Chris27:33 Q2: What are your go-to meals?38:13 Q3: What if Colossus Fitness never happened?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 https://www.instagram.com/colossusfit/?hl=en Welcome to episode 5 of our new series Fired Up Fridays where I cover my favorite all time quote - how you do anything is how you do everything! Short 3-5 minute motivational episodes designed to get you fired up. Today's episode I cover that going all in means making your goals non-negotiable . No more waiting until you feel motivated, making excuses, or constantly starting over.

➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en ➢ Apply for coaching www.colossusfitness.com Want to feel fitter, healthier, and genuinely happier without completely overhauling your life? In this episode, we’re breaking down 8 simple habits that can make a massive difference in how you look, feel, and perform every day. From training and nutrition to sleep, mindset, and daily routines, these are practical habits you can actually stick to long term. No extremes. No quick fixes. Just simple upgrades that help you build a stronger body, healthier lifestyle, and happier life. Practice gratitude - perspective 30 minutes outside daily (Look at screens less, get in sun, forest bathe) Set step amount daily Eat more protein Hydrate Spend time studying/ growing (Follow media form videos, podcasts) Track your metrics Take on a challenge (Side projects, 30-day challenge, fixing building, creating) 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/

➢ Absolute last chance of joining the challenge, message “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 if you should train tired, what to do on bare minimum days and eating whatever you want. Josh quote: You really can just wake up one day and say "that's enough of that" and change direction completely. — Blake Burge Kyle quote: “Sometimes frustration is just caring about someone who refuses to get out of their own way.” What has us excited or intrigued: summary- Both: 40% lower risk of dying from any cause and 50% lower risk of dying from heart disease. Client shoutout: Weekly questions: Describe your ultimate “I did the bare minimum but still feel good about myself” kind of day. Should you workout after a bad night of sleep? I have heard you should from my friend who doesn’t workout when they get a bad sleep score on their whoop. Curious your thoughts. Would you rather have perfect sleep every night or be able to eat whatever you want without gaining weight for a whole 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/

➢ Follow us on Instagram https://www.instagram.com/colossusfit/?hl=en Welcome to episode 4 of our new series Fired Up Fridays! Short 3-5 minute motivational episodes designed to get you fired up. Today's episode I cover that going all in means making your goals non-negotiable . No more waiting until you feel motivated, making excuses, or constantly starting over. Decide what you want, commit to the actions required, and follow through even when it’s inconvenient. Your goals become a lot more achievable when quitting is no longer an option. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your dream Physique: ⁠https://colossusfitness.com/

➢ Last chance for the challenge. Message “challenge to IG @ColossusFit ➢Part 1- https://open.spotify.com/episode/56cmSWE4tPE7jTzrbIIf9T We’re cutting through the excuses, misinformation, and habits that could be keeping you from making the progress you want. From blaming your metabolism and not training hard enough, to constantly changing exercises and avoiding accountability, these are some truths that might sting, but could be exactly what you need to hear. 0:00 Intro: part two of the brutal fitness truths 0:47 1. Your metabolism isn't broken 2:15 2. You're likely not training hard enough 5:34 3. You don't want it bad enough 7:39 4. Stop reinventing the wheel with your exercises 9:17 5. Your classes are holding you back 11:14 6. You fear accountability 12:09 30-Day Lock In Challenge 12:42 7. Eating healthy doesn't mean you're making progress 14:51 Wrap-up 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/

➢ Apply for coaching www.colossusfitness.com➢ Message 'challenge' to our IG @ColossusFit to apply for coachingWelcome 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 the importance of non scale victories, how to stop starting over and why we don't chase trends.0:00 Intro0:30 Q1: Non-scale victories worth paying attention to3:58 Why we weigh in every single day7:47 Don't let the scale dictate your mood10:18 What the research says about daily weigh-ins11:38 Quote (Josh): You know what to do, it just sucks to do it17:16 Quote (Kyle): Luck is preparation meeting opportunity20:01 The 30-Day Lock In Challenge21:39 Client shout-out: Joseph24:09 Q2: How to stop starting over every few weeks26:55 Why accountability is the real answer33:56 Q3: Staying the course instead of chasing sponsors39:47 Wrap-upThanks 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 'Challenge' to IG @ColossusFit for early access pricing. Welcome to episode 3 of our new series Fired Up Fridays! Short 3-5 minute motivational episodes designed to get you fired up. Today's episode I cover the power of momentum and how it adds up positively, or negatively. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your dream Physique: ⁠https://colossusfitness.com/

➢ Message "challenge" to IG @ColossusFit to join us ➢ Follow us on Instagram - https://www.instagram.com/colossusfit/?hl=en In this episode we talk about what out entire challenge what's included. Make sure to give it a listen and show some love! Time stamps: 0:00 Intro: revealing the 30-Day Lock In Challenge0:36 Why we call this "75 Hard but better"1:29 The 75 Hard curse5:31 Why 30 days is more digestible than 756:23 The five criteria6:39 1. No alcohol8:15 1b. No cheat meals (and what that actually means)10:36 2. Hit your protein and calories14:19 Why coaching multiplies the challenge15:13 3. Ten thousand steps a day17:05 4. One litre of water per 50 lb18:07 The prize, the t-shirt and running it back19:19 5. Daily bonus abs, stretching or cardio20:37 Wrap-up 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 "Challenge" to Instagram @ColossusFit ➢ 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 the truth about excuses, where to start in fitness and the most ideal bodyfat range. Time Stamps:0:00 Intro0:21 Q1: Are people too busy, or just not prioritizing?6:30 Look for solutions instead of ending the conversation10:31 Fitness is a sliding scale12:49 Do a time audit16:43 Quote (Josh): Want it more than you fear what it takes21:10 Quote (Kyle): Is the thing stopping you, you?22:50 Reframe: who are you jealous of?23:20 Client shout-out: Kelly Guzman25:13 Q2: Is body fat a good way to gauge progress?31:00 Why the tools disagree: DEXA, bod pod, calipers, scales35:13 The mirror is the best measurement tool38:35 Q3: Where to begin when you feel overwhelmed43:40 Wrap-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/

Welcome to the second episode of our new series Fired Up Fridays! Short 3-5 minute motivational episodes designed to get you fired up. Today's episode I cover what I learned about overcoming an obstacle mountain biking. ➢Message 'Challenge' to IG @ColossusFit for early access pricing. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your dream Physique: ⁠https://colossusfitness.com/

➢Message me "challenge" to Instagram @ColossusFit (25% off) ➢ Follow our Instagram - https://www.instagram.com/colossusfit/?hl=en There is no better feeling than knowing your conquered the weekend and stayed on track as best as possible. (include graphic of deficit during week, surplus weekend vs. consistent all round) Listed points: 1- Prep the foundation, not every single meal -Having protein cooked, veggies chopped, fruit washed, etc will help a ton -Have protein snacks available, etc 2- Plan the weekend out What challenges do you forsee taking place? Any dinners out/what’s the menu like? Any day where saving calories for later would make sense? 3- Track everything even if it’s not perfect -Once you check out Friday to Sunday, if you don’t log your food ther eis 100% chance you will over eat 4- End the cycle As soon as Friday 5:00pm hits, avoid thinking “I’m off work and nothing else matters, screw it.” -Tell yourself you’re someone that can succeed and does have what it take to succeed 5- Spend more time exercising and moving -Go for hikes, spend more time in the gym Saturday, etc 6- End the weekend with some reflection -What went well? where could you have improved? what mistakes did you make? 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/

➢ Apply for the lock in challenge by saying “challenge” to IG @‌Colossusfit (4 spots left) ➢ Get your free fast food guide here- https://www.colossusfitness.com/fast-food-survival-guide ➢ Ask a question here- https://www.colossusfitness.com/podcast#Submit-Your-Question 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 the best fast food for fat loss, why challenges fail and our biggest fitness mistakes. Josh quote: “A pawn can become anything if it doesn’t stop moving forward.” Kyle quote: “The magic you're looking for is in the work you're avoiding.” What has us excited or intrigued: If you eat 300 extra calories per day every day for a year, the simple math is: Client shoutout: Karlie Bliss Weekly questions: Question 1- What are some of the best fast food options? I’m on the road a lot and find whenever I look, I don’t end up making the right choices. Any tips? ‌ Question 2- I’ve been hearing you talk a lot about the upcoming challenge, and I was wondering what it’s all about? I’ve done 75 hard before a few times and failed it. Question 3- What are some of your personal biggest fitness mistakes if any? I always find learning from people’s mistakes are helpful. 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/

Welcome to the first episode of our new series Fired Up Fridays! Short 3-5 minute motivational episodes designed to get you fired up. Today's episode I cover the subtraction and addition method and how it can radically change your journey. ➢Message 'Challenge' to IG @ColossusFit for early access pricing. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your dream Physique: ⁠https://colossusfitness.com/

➢Message 'Challenge' to IG @ColossusFit for early access pricing. Success isn't about finding one life-changing hack—it's about consistently doing the simple things most people avoid. In this episode, we break down 10 practical rules that have helped us build better habits, improve our health, grow our business, and create a more fulfilling life. From embracing delayed gratification and scheduling your days, to treating your phone as a tool instead of a distraction, these are the principles we believe can genuinely change your life if you commit to them. If you're ready to stop making excuses and start making progress, this episode is for you. 💪 1. Eating boring foods 2. Drink more water 3. Phone on do not disturb during workout (Cut notifications by 90% in settings) 4. Your phone is a tool not entertainment 5. Invest in yourself then keep investing in yourself until you get where you want to be 6. Do something hard every single day 7. Schedule your day the night before 8. Go to the gym daily / sweat daily 9. Practice delayed gratification and get good at it 10. Stop taking advice from people who don’t deserve to be giving it 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/

➢ Send “Challenge” to Instagram @‌ColossusFit (early access pricing- 25% off) Have until 17th of August or until 10 spots will be full. ➢ 7 layers deep- https://www.7levelsdeep.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 how to stay on track during a vacation, increasing workout intensity and high protein meal options. 0:00 Intro 0:35 Q1: How to enjoy a vacation without the regret 11:45 Quote (Kyle): You can't build an all-in life with a half-in mindset 16:00 Quote (Josh): Make what you do while you're alive matter 20:29 Habits, friction and the ice cream trap 24:52 Announcement: Fired Up Friday 27:15 Announcement: 30-Day Lock In Challenge 31:32 Client shout-out: Mike 32:47 Q2: Bringing back intensity when calories are low 39:36 Q3: High-protein, low-cal dinner ideas 44:54 Wrap-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/

➢Apply for 1 on 1 coaching: https://colossusfitness.com/ In this episode, we’re breaking down some of the biggest viral fitness and health trends taking over TikTok and asking the big question: is it actually legit, or just hype? We dive into the 3-2-8 Method and whether combining strength training, Pilates, and daily steps is actually an effective approach. We also talk Hot Girl Walks , the explosion of HYROX and Half HYROX , and why hybrid training has become so popular. Then we tackle some of the more controversial trends, including GLP-1 medications like Ozempic and Wegovy , plus the rise of looksmaxxing and the obsession with optimizing your appearance. Some of these trends have real value. Others might be getting WAY more attention than they deserve. We’re breaking down what’s worth trying, what’s overhyped, and what you can probably ignore. 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/