DM “RECIPE GUIDE” to @ COLOSSUSFIT for my free pre logged recipe guides with step by step instructions and a barcode you scan to directly add the meals right into myfitnesspal.

Summary of episode:

Tracking your food doubles your chance of success with your diet. We know it’s important and we need to do it, and perhaps you’ve tied and failed with logging your food before

In today’s episode I am going to give you ten pro tips to make logging your food as simple as possible so you can build the habit and reap the rewards. .

Listed points:

1. (01:50) Change your mindset

2. (03:52) Reminders/ make it a habit (Get a streak going)

3. (06:36) Pre-made MFP meals (anchor with protein + fiber) Ex. Greek yogurt and berries, chicken and broccoli, eggs spinach etc

4. (09:19) “default meals” that will fit close to perfect (turkey burger, burrito bowls, greek yogurt)

5. (13:00) “default days” - consistent simple fall back meals

6. (14:48) Log even when you go over

7. (17:07) Don’t put off “difficult” meals

8. (18:52) Minimize random snacking (Better behavior anyways) “I don’t need it”

9. (21:04) Be accountable to the data/ review the data

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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➢ Check out our website for coaching www.colossusfitness.com

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➢ Shoulder mobility- https://www.youtube.com/shorts/-XkqICaG0b0

➢ Hip mobility- 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 stretching wrong is killing your results, how to be motivated after a bad sleep and if meal prep is actually worth it.

Question 1 (01:20) - When should I utilize static stretching vs dynamic stretching? Does it depend on the type of workout? Before or after working out?

Josh quote (12:17): “We suffer more in imagination than in reality.”
— Seneca
Kyle quote (15:13): It's not the result that's Important, It's Who You Become in The Process of Achieving the Result.

What has us excited or intrigued

What makes us happy

Client shoutout: Emily

Question 2 (30:24) - How to get motivated to. get out of bed at 5am after a crappy sleep? Example is if my 4 year old has an accident @ midnight? - Melissa

Question 3 (38:16) - Is meal prepping actually worth it. If it is how do you guys do 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/

KEY WORD: DM “Coach” to @ colossusfit to get coached 1/1 by me. Your results or you money back guaranteed.

Summary of episode: In today’s episode I share my top 10 easy tips and tricks I use to live a fitter, healthier and happier life.

Listed points:

1. (01:03) DREAM BIG/ START SMALL: Small steps for consistent progress

2. (02:55) Rule of 5

3. (05:30) Make self care a non negotiable: Working out, eating well and getting proper rest and recovery. Start to prioritize this and avoid big misses.

4. (07:13) Weekly check-in (Coach PUSH)

5. (09:22) Over give

6. (11:05) Don’t be afraid to fail

7. (14:12) Own your things, don’t let them own you: Practice minimalism

8. (17:55) Keep promises to yourself: If I say I’ll work out, journal, or read I do it. It builds trust with myself, which I’ve realized is at the core of discipline.

9. (19:28) Plan the day before it starts

10. (20:24) No phone in bed

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/

➢ Key word: “Healthy Hormones”

➢ 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 how to optimize hormones, recover after a bday day of eating and if you should go to the gym.

Question 1 (00:20)- Do you have any tips for what to do after a day where I went over my calories and cheated on my diet?

Kyle quote (09:33): You don’t become a champion by doing what feels good. You become one by doing what’s necessary. You want to feel good? Then go get a massage.”

Josh quote (11:46) : Can you sacrifice who you are for you could become? The reason most people don't succeed is because they can't let go of their old identity. Too emotionally attached to the lesser version of their selfs."

What has us excited or intrigued:

Client shoutout: Kallie

What makes us happy:

Question 2 (26:55) - When it comes to hormones, I find mine often work against me. Any tips to help combat that?

Question 3 (32:57) - I have a pretty good condo gym setup. It’s easy for me to get there, but obviously lacks all the machines normal gyms have. Is it worth getting a gym membership that’s about 15 minutes away?

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 “REAL RESULTS” for guaranteed 1 on 1 results.

Life happens, vacations, losses, illnesses and busy schedules can leave us feeling out of routine and it can be hard to find your way back. In today's episode we give you fives to find your way back on track.

1 (01:02) - Ask yourself how you could do better next time

2 (02:20) - Focus on the next step in front of you

• You’re one workout, walk, healthy meal etc away from being back on track

3 (03:22)- Don’t go down to 0%

*If you operate at 90%, you may go down to 65-70%, which means it’ll be easy for you to build habits back up

• Constantly taking big breaks makes it insanely hard to get back to it, when you drop down to 0% of your potential.

4 (05:33) - Avoid focusing too much on the past & focus on what’s in front of you. BE PRESENT!

5 (07:38) -Have accountability. No one will notice you miss a workout or don’t eat well if you don’t make it known.

• DM “REAL RESULTS” if you want exactly that, real results.

6 (09:57) - Be patient but don’t make excuses for yourself

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

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 “ACTION TAKER” 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 how to manage stress, gym etiquette debates and eating more calories on busy days.

Question 1 (01:04): “How many do you have left?”

Josh quote: “Pain is the gatekeeper of destiny.” “Pain is there to ask you one question - Do you really want to achieve your goals or are you just a talker.”
Kyle quote: “You're only one workout or meal away from being back on track"

What has us excited or intrigued:

Client shoutout (29:54) : Mike & Mary (power couple)

What makes us happy:

Question 2 (33:34): What are your best tips for managing stress? I’m still working out 4-5 times a week but was wondering what you guys do to reduce stress.

Question 3 (41:20): My Job can be quite active and others sedentary. Should I raise or lower calories for the day according to my activity levels?

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/

FREE FAT LOSS GUIDE-

Summary of episode:

Listed points:

1. (01:33) Pre-logging

2. (03:58) Hydration - salt, electrolyte drinks, BCAA’s

3. (06:41) Increasing volume - going from 80/20 to 90/10

4. (08:30) Removing your cheat day

5. (10:20) Afternoon protein snack

6. (11;43) Food cut off time

7. (13:10) Walking - walking can act as a mild, natural appetite suppressant. Reduces gherlin "the hunger hormone”. Lowers cortisol to improve your mood especially if you struggle with emotional eating

8. (14:11) Stack good days and keep stacking them (Don’t break for small pleasures!)

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/

➢ LAST CHANCE FOR THE SUMMER SPECIAL! Message “summer special” to IG @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 how to push through plateaus, how to properly gain muscle, & advice our clone would be the worst at.

Question 1 - (00:59) - I’m about 90% done with my goal. I’ve lost 40 lbs since last year, but I’ve been really happy with it. Because I’ve still gained significant muscle at the same time of losing fat. What I’m trying to work on now, is leaning up and getting rid of the stubborn fat.

Kyle quote (12:44) : “If you’re gonna do it, do it. Say what you can do, and do what you say. If you can’t do it, don’t say you can do it.” - Matthew McConaughey

Josh quote (14:19) : “You have power over your mind—not outside events. Realize this, and you will find strength.” — Marcus Aurelius

Client shoutout: Summer challenge winners and participants

Question 2 (26:56) - Hey I’m 25 and definitely a hard gainer, I’ve struggled to keep mass and put new mass on. I’ve been consistent with my gym routine and pretty consistent with calories and protein. I’m always working to be more consistent but I am having a hard time here, any tips to add mass when nothing else works?

Question 3 (37:56) - You have to coach your clone. What do you think they’d be worst at?

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/

➢ Learn more about our coaching www.colossusfitness.com

In this episode we walk you through the 7 big nutrition habits you have, that’s causing you some progress.

Episode 696 we go over 7 nutrition mistakes you’re likely making, but this episode is different. Your habits are likely holding you back, so start by making these changes.

You don’t rise to the level of your goals,

1- (00:53) Overeating “healthy foods”

2- (03:47) Snacking in general/always grabbing stuff

3- (05:37) Skipping Meals or Over-Restricting

4- (06:54) Always saying yes to everything

5- (10:05) Consistently needing food or a dessert after dinner

6- (11:31) Emotional or Mindless Eating

7- (13:18) Always winging it

Listed points:

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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➢ DM “Skinny fat” to IG @ ColossusFit to apply for our cast study (3-4 spots)

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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, best motivation tips & if online coaching or personal training is better.

Question 1 (01:47) - I find I’m in an awkward position where my arms and everything else is quite skinny, but my stomach is kind of big. How would you combat this?

Josh quote (10:44) : "Success isn't built in the spotlight."
Kyle quote (13:30) : “Knowledge is not power- it’s potential power. Knowledge is not mastery. Execution is mastery. “

What has us excited or intrigued:

Client shoutout (22:53): Andrew D

What’s making us happy this week?

Question 2 (31:06) - I’m curious what the best piece of advice is for being motivated. Anything that stands out to you?

Question 3 (36:05) - What’s better, online coaching or personal training? I’ve been training 1 year now and seem to have a good flow with my form, but just struggle with seeing results.

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/

KEY WORD: “SUMMER SPECIAL” 3 spots

Summary of episode:

What diet do I need to be on to actually shred fat?

• "Should I cut carbs to get lean for summer?"

• "How many calories should I eat to lose fat?"

• Keto?

"What supplements actually help with fat loss?"

-Supplements are a waste of time if you don’t have your bas

"Can I lose fat and gain muscle at the same time?"

"How much water should I drink to help fat loss?"

Problems:
-"How do I stop snacking at night?"

-"How do I break through a fat loss plateau?"

• "How do I stay on track during vacations, BBQs, and weekends?"

• "What are healthy go-to summer meals or snacks?"

• "How do I stay motivated when it’s hot and busy?"

• "How do I stay consistent with kids at home during summer break?"

• "What’s the best time to work out in the heat?"

Listed points:

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 “Summer special” to @ ColossusFit for a special offer

➢ Follow 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 how to get crazy results in 90 days, best fat loss supplements & if it's too late to get in shape for summer.

Question 1- (01:57) How can I get killer results in 90-days? I like breaking my business goals down into quarters and want to use the next three months to really dial into my goals.

Kyle quote (10:39): “We won’t always be at 100%, but we can always give 100% of what we currently have.”

Josh quote (17:04): "Anything worth doing is worth overdoing, moderation is for cowards."

What has us excited or intrigued:

Client shoutout: Ryan update

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 “RECIPE GUIDE” to IG @ ColossusFit and we’ll send you 53 high protein, easy to make recipes.

Summary of episode:

In this episode we go over 11 healthy meal and snack options to eat in a pinch.

Meals:

1- (01:05) Rotisserie Chicken + Salad + Minute Rice

2- (02:44) Protein Smoothie

• Whey protein + banana + frozen berries + spinach + milk

• (5 different protein recipes at the end of our guide for free) Cinnamon roll, green glow.

3- (05:16) Tuna salad lettuce wraps

Put the tuna and half of the oil from the can in a bowl and mix with the tomato puree.

Chop the red onion as fine as possible and add to the tuna. Cut the apple in 2 parts and remove the core. Chop the apple into small cubes and also add to the tuna. Mix everything.

Spread the tuna over the 8 lettuce leaves and serve as wraps.

4- (06:45) Greek Yogurt Bowl

• Plain greek yogurt, berries, seeds, honey

5- (07:32) Overnight Oats+ Protein Scoop + Berries

- Add cinnamon or flaxseeds for extra nutrition.

Snacks:

6- (09:01) Hummus + Baby Carrots or Bell Pepper Strips

-Whole grain pita chips are a great add-on.

7- (10:16) Apple or banana with peanut butter

8- (11:19) Protein Bar or Beef Jerky + Piece of Fruit

9- (12:49) Canned Tuna or Salmon + Whole Grain Crackers + Cherry Tomatoes

• Add mustard, Greek yogurt, or hot sauce for flavor.

Slightly longer to make meals, but still efficient and solid

10- (14:03) Turkey burgers

11- (15:17) Chicken wraps

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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Why we fall motivation video-

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 operate at a high level, if cardio or strength training is better and how to program your workouts.

Question 1 (00:23) - Hey Kyle & Josh, I love your message and you guys are inspirations to me. How do you continue to operate at such a high level and not fall off?

Josh quote (10:11): "Men destroy each other during war, and themselves during peacetime." — Nassim Taleb
Kyle quote (13:34): “The world ain’t all sunshine and rainbows.
It’s a very mean and nasty place, and I don’t care how tough you are,
it will beat you to your knees and keep you there permanently if you let it.
You, me, or nobody is gonna hit as hard as life.
But it ain’t about how hard you hit.
It’s about how hard you can get hit and keep moving forward;
how much you can take and keep moving forward.
That’s how winning is done!” -Rocky

What has us excited or intrigued:

Client shoutout: Mandy

Question 2 (20:19) - You guys talk about how your routines are superior. What makes your routines so great and how can I use some of those tips to improve my workouts?

Question 3 (32:03) - Is Cardio Or Weight Training Better For Fat Loss

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/

Summary of episode:

In this episode we talk about what a reverse diet is, why we would do them, how to do them and so much more.

NOTE: MOST PEOPLE DO NOT NEED REVERSE DIETS!

What is a reverse diet?

• How you eat after a diet of 8+ weeks is over

• Instead of just going back to the diet you were eating before the cut

What are the benefits?

• Prevent rapid fat re-gain after a diet as we are PRIMED for fat re-gain after a diet

• Find out our new maintenance

• The goal is to restore metabolic rate, avoid fat gain, and support long-term sustainability.

Who is it for?

• After a diet that gives you plenty of fatigue (hunger, cravings, low energy, etc)

• If a diet doesn’t give you any of these, eating normally/healthy after is totally cool

How to do a reverse diet?

• Know your end of cut macros/calories

• From there, start adding in 50-150 cals per week (mainly carbs and fats)

• MONITOR YOUR BODY!

• Weigh yourself daily, track weekly averages, and monitor measurements and progress photos.

• Adjust Based on Response- If weight jumps quickly (>1 lb/week): hold calories steady until it stabilizes.

• If weight is stable: continue adding 50–150 kcal each week.

Common mistakes:

• Increasing calories too quickly

• Letting “reverse diet” become a binge phase

• Not being patient

• Fearing any weight gain

Listed points:

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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➢ DM “mothers day special” to apply @Colossusfit

➢ Message “macro hacks” to IG for a macro hacks list

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 reduce stress, maintain strength with an injury and best filling snacks.

Question 1 (00:22)- Any tips or tricks to reduce stress? I find I struggle with this a lot.

Josh quote (09:46): "Get focused, get ferocious. Dig deep and find that fire inside of you, The one that doesn't take no for an answer."
Kyle quote (12:53): “You get rewarded in public for what you do in private.”

What has us excited or intrigued:

Client shoutout (22:06) : Vanessa Johnson

Question 2 (23:09)- What do you guys do to keep up strength when resting an injury?

Question 3 (28:41) - I know you talk quite a bit about not snacking, but I’m curious. If you were to have some “healthy” snacks, what would they be?

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/

Listed points:

1. (00:46) Brush your teeth - josh

2. (01:50) Pre logging meals - David

3. (03:32) Using bone broth isntead of olive oil. Flavor, protein and way less cals. Bonus if you cook it in onion. - Maddy

4. (06:12) Repeating meals that work well for you - Freeda

5. (09:23) Protein fasting - Freeda

6. (13:58) Front loading protein when you have less control of meals later - Megan

7. (14:54) If you’re going to snack at nighttime pre-log and stick to it - Carol

8. (16:30) Meal planning and bulk cooking - Alex

9. (17:26) Big salads are clutch in a cut - Brooke

10. Walk the perimeter of the grocery store, go in with a list, etc - Kyle

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/

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 stomach fat for summer, top 3 supplements and current gym trends we dislike.

Question 1- (01:46) I am so tired of having this pouch in my stomach. I’m making a goal of getting rid of it once and for all by July 1. What’s the fastest way I can make this happen?

Josh quote (14:06): "It's simple. Success comes from training harder, living better and digging deeper than the others."
Kyle quote (11:40) : “I have a rule: no complaining about a situation unless you're prepared to do something to make it better. If you see a problem and you don't come to the table with a potential solution, I don't want to hear your whining about how bad it is.” - Arnold Schwarzenegger

What has us excited or intrigued:

Client shoutout: Jeremy

Question 2- (23:58) What are current gym and fitness trends that you hate?

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

➢Follow us on instagram @colossusfit
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In this episode we go over 30 reflections and lessons learned from 30 years of life.

All of these realizations have come from the last decade of life, from 20-30 years old, so hope you enjoy them!

Listed points:

1- You can accomplish anything you commit to and put your mind to.

2- Success isn’t an arc, it’s a circle

3- Invest in yourself.

• You are the single greatest investment there is.

4- Take risks

5- Be mindful of the future but don’t let it hold you back from the present

6- Don’t be afraid to start

7- Mistakes will always happen and you’ll never be perfect.

8- Health is wealth

9- Hard work trumps talent. The harder you work, the luckier you get.

10- Read, read and read some some more

11- Your past doesn’t dictate your future

12- Eating healthy

13- You can't change people. You can help them, you can support them, but you can't change them.

• “My life became so much easier when I realized people can only change themselves.”

14- Be willing to learn from anyone

15- Try new activities/sports/etc

• Just because you didn’t grow up doing something, doesn’t mean you can’t learn

16- Track as much as possible

17- Winning with others is way more enjoyable.

18- Overcommit and figure it out

19- Always have things to look forward to

20- Comparison is the thief of joy

21- Don’t worry so much. Especially about things that won’t matter in the future

22- Don’t let opportunity pass you by

23- Be extremely grateful for what you have

24- Ignore opinions of people you don’t respect (comments / social etc)

25- You Must Continue to Grow and Develop Yourself.

“Never stop learning.” “Evolve or die”

or “nobody owes you anything

26- Get great mentors

27- You can always control who you spend time with and should choose wisely

• -quit/get rid of the things that are holding you back

28- Be the change you want to see

29- Do something great

• You weren’t just born to pay bills and die

30- Age is just a number

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ DM “Summer challenge” to IG @ ColossusFit

➢ Follow our 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 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

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/