➢ Apply for the summer challenge by messaging “summer challenge” to IG @‌ColossusFit

➢Fast food survival guide- https://colossusfitness.lpages.co/ultimate-fast-food-and-restaurant-survival-guide/

In this episode we go over 6 pro tips to make losing weight easier so you can get in shape for summer, but also stay in shape for life.

1- Schedule things out so there’s no unknowns.

• Use a calender for upcoming events

• Pre log your food on those tougher days.

2- Plan for social occasions:

Anticipate social events or dining out situations and plan ahead by looking at the menu beforehand and choosing healthier options. You can also eat a small, healthy snack before going out to help curb your appetite and prevent overeating.

• When eating out, chose the healthy option

3- Do it with others and get everyone around you on your side

-Our challenge will be a good place to start

4- Practice mindful eating

Pay close attention to your body's hunger and fullness cues, and eat slowly and without distractions. This can help prevent overeating and promote greater satisfaction with your meals.

5- Use the freedom formula

*This is what I’ve used for 5,000+ transformations

6 - Cut the excuses

Way too many people consistently find excuses to make and simply make too many of them.

• Just fully lock in and it will be way easier

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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➢ “Summer challenge” to apply- summer challenge included

➢ Youtube form  playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7&si=RDSIX1-hjhBTs9Ky

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 in shape for summer, lose a ton of weight and connect your mind to the muscle properly. 

Question 1- I’m looking to get in shape for summer and I know it’s coming up fast, any tips or tricks?

Josh quote: “All in or not in there’s no middle.”

Kyle quote: “Everyone wants to be a lion but no one wants to do what lions do.”

What has us excited or intrigued:

Client shoutout: Ariel and Favio

2- What's the best way to start a fitness journey to someone that's overweight?

3- My number one fitness question is how to activate the mind muscle connection. For me I have a hard time feeling that connection in my back.

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

Email me/ submit a mailbox Monday question [email protected]

➢Follow us on instagram @colossusfit

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➢ Get our suggested foods list by messaging me "Food list" on IG @ColossusFit

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First we need to define what processed protein is

Level 1 (Minimally processed):

-Why isolate, greek yogurt, pasteurized egg whites

Level 2 (processed):

-fridge Protein bars, flavored yogurts, deli meat

Whey isolate isn’t that proccessed:

* Is derived directly from a whole food (milk)

* Undergoes mechanical filtration

* Has no structural change to amino acid sequence

* Usually contains very few ingredients (often just whey + lecithin)

Compare that to:

* Protein bars with 25+ ingredients

* Deli meat with nitrites, phosphates, preservatives

* Ultra-processed foods with emulsifiers, stabilizers, flavor enhancers

Whey isolate is closer to:

* Greek yogurt (strained milk)

* Egg whites (separated egg protein)

* Tofu (coagulated soy protein)

It’s concentration — not synthetic reconstruction.

What is the concern with processed?

* Research showing data of ultra processed food correlating with higher-all cause mortality.

* Not protein specific, more high in refined carbs, seed oils and sugars

* Low in micronutrients but high in total calories

* Bloating from sugar alcohols or lactose (but this is an digestive comfort issue)

Processed protein has eben studied rigorously and science has shown

* No increase of increased mortality

* Safe for your kidneys

In general I argue any processing negatives (if any) are outweighed by the benefits of a high protein diet.

Food quality does matter but what matters the most is

* Total calorie control

* Adequate protein intake

* Fiber intake

* Micronutrient diversity

* Limiting ultra-processed food dominance

“Processed protein isn’t the villain.

Under-eating protein, overeating calories, and lacking muscle mass are.”

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

➢Follow us on instagram @colossusfit

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➢ Minimalism documentary- https://www.youtube.com/watch?v=J8DGjUv-Vjc

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, deal with night time cravings & issues in the fitness industry.

Josh quote:  “Happiness comes from within.”

Kyle quote: “Trees don't hang around with the grass, even though they all started from the same place”

What has us excited or intrigued:

Client shoutout: John

Weekly questions:

Question 1- How have you stayed so consistent over the years? I find it so hard for me to stick to anything for more than a few weeks.

Question 2- I find after 7pm I get a bunch of night time cravings. What are some ways to navigate that to stay on track with my fat loss goals?

Question 3- Are there any issues you currently find in the fitness industry? I’m a personal trainer and seems like there’s always something wrong in our industry.

Email me/ submit a mailbox Monday question [email protected]

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KEY WORD:

Summary of episode:

(0:00) - Intro

1- Focus on progress, not outcome

Instead of obsessing over:

• The scale

• Your abs

• How fast you’re progressing

Focus on:

• Did I hit my protein?

• Did I train with intensity?

• Did I sleep well?

2- Think Long Term

• Having short term goals (monthly, 90 days, etc) is great but long term is what will keep you going for years

3- Don’t entertain bigger excuses

Small excuses hold you back, but bigger excuses hold you back for life

Examples:

-”Once i reach x age it all goes downhill”

-”My metabolism is going to keep me overweight”

-”My genetics suck, that’s why I can’t see change”

4- Affirmations

• Today will be a good day, too easy, this will be light, I make good decisions

5- Stop identifying as “all or nothing”

Progress isn’t ruined by:

• One burger

• One missed lift

• One off day

It’s ruined by quitting.

6 - Ask yourself what would a healthy person do

"Do what's easy, life will be hard. Do what's hard, life will be easy."

7- Treat yourself like someone that deserves results

• Your kids are important, but you’re just as important

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/

➢ Free supplement guide: https://colossusfitness.lpages.co/free-supplement-blueprint-final/

➢ Best supplement website- Examine.com

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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 stronger easily, the best mindful practices and best budget supplements.

Question 1- If your budget is very tight, which supplement do you choose besides protein powder?

Josh quote: “Impossible is nothing to someone who tries.”

Kyle quote: “Your willpower and discipline needs to be stronger than your temptations”

What has us excited or intrigued:

Client shoutout: Emily O

Question 2- Long time listener, first time writing in. Loved this episode, guys! Would love to hear more about mindfulness practices, how they can support healthy routines, and how that can boost energy and outcomes in the gym. Keep it up!!

Question 3- How to get stronger on basic exercises in the gym? Example, no matter what I do I cannot increase my lat pulldown.

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

Email me/ submit a mailbox Monday question [email protected]

➢Follow us on instagram @colossusfit

➢Apply to get your Polished Physique:  https://colossusfitness.com/

➢ Learn more about how I can help you 1 on 1- www.colossusfitness.com

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In today's episode we give you seven ways to simplify nutrition and make it easier for you to stay on track. Especially if you’re busy, this will be very helpful for you.

1- Starts at grocery store. Shop the perimeter. Be consistent with it.

2- Meal prep. Or order meal preps.

3- Have easy to prepare meals saved in MFP & Eat similar foods have staple foods (takes a few mins per day)

4- Have healthy snacks available if on the go. Protein, veggies, fruits.

5- Have staples for being on the GO (burrito bowls, subs)

6- Eat foods that actually keep you full / focus on volume and fibre

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

➢Follow us on instagram @colossusfit

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➢ Message us "Healthy Hormones" to IG @Colossusfit for a special offer 

➢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 create healthy hormones, stay on track over the weekend, and get rid of anxiety.

Question 1- How can I naturally balance my hormones to improve energy, mood, and metabolism?

Josh quote: “Do what you can, with what you have, where you are.” — Theodore Roosevelt

Kyle quote: “It’s not what happens to you, but how you respond to it that matters.”

What has us excited or intrigued:

Client shoutout: Savannah

Question 2- What are some ways to stay on track over the weekend? I find as soon as Friday hits I’m pretty underprepared and lose a lot of progress.

Question 3- I’m curious if you have any tips for helping with anxiety?.

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

Email me/ submit a mailbox Monday question [email protected]

➢Follow us on instagram @colossusfit

➢Apply to get your Polished Physique:  https://colossusfitness.com/

➢ Get my fat loss guide- https://colossusfitness.lpages.co/free-fat-loss-guide/

➢ Apply for coaching www.colossusfitness.com

Common to fall off the from your goals right now and want a fresh start. Here is exactly what I do with my new paying clients.

First two weeks is a high friction period where you build new habits

- Start with goal setting (Often a fat loss phase - PUSH FAT LOSS GUIDE)

- Tracking food (Eating to satiety and establishing a baseline)

- Getting on a program (The right program will have xyz)

- Maximize gym form

- Cardio plan/ step plan

After this adjustment and precision phase:

- Push now that baseline is set

- Find holes and fix them

- Push and improve gym intensity

- Continue to improve tracking accuracy

- Be patient with scale games

Mastery phase:

-Results consistent

- Don’t blow up your results

- Accountability is huge here

- Adjust based on photos and pictures

Work with me 1/1 have me do all this for you by checking out my website

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 online coaching www.colossusfitness.com

➢ Follow us on Instagram for daily

Welcome to a special edition of Motivation Monday where we rapid fire answer your top Q&A questions.

1. Question for you both, what is your all time favorite quote?

2. 5000 transformations is very impressive, have you ever worked with a celebrity of any kind?

3. Favorite gym exercise?

4. Least favorite gym exercise?

5. Coffee order?

6. Where are your screwing up the most right now? Hard question to ask but like you guys said, no one is perfect so I am curious your answer and what you’re doing about it.

7. Why did you only do one physique show?

8. How many powerlifting meets have you done and have you ever won any?

9. Favorite 0 calorie drink Kyle?

   10. Your favourite part about coaching?

   11. Hardest part about running an online coaching business?

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

Email me/ submit a mailbox Monday question [email protected]

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique:  https://colossusfitness.com/

➢ Enter the giveaway- https://www.instagram.com/p/DUo7lvlEXMt/?hl=en

1- Have a daily gratitude practice in place

2- Aim to improve and have something you’re working towards

-Stack your day with small wins

3- Be on your phone less

4- Focus more on what you do have vs. what you need

-Avoid the comparison trap

5- Stop rushing through life

6- Have things to look forward to

7- Limit things that drain you

8- Move your body

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/