Website: www.colossusfitness.com

Summary of episode: In today’s episode we go over how you can build a rock solid daily routine for more day to day success so you can get to your goals faster.

Listed points:

1. (01:15) 3 daily wins 1. A physical win: Walking, running, lifting, swimming 2. A mental win: Reading, writing, creating learning 3. A spiritual win: Praying, meditating, studying, growing
2. (05:03) Reflect - You will be stronger if you’re honest with yourself. Stop going through the same cycles and failing. You need change.
3. (06:36) Schedule in priorities - be realistic
4. (07:57) Make difficult decisions as easy as possible (Pre log, prep, meal prep, trainer, gym schedule, coach)
5. (10:41) Momentum carries, win your morning
6. (11:47) Time audit: Remove as much junk from your day and free up time. For a week write down everything that you do.
7. (14:02) Use your nights to separate yourself
8. (15:04) Reflect on your goals to focus you

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ Free form guide: https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7&si=G69bXBeS_KwTUOng

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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 if more expensive gyms are better, best workout time for fat loss & benefits to recording your workout.

Question 1 (00:24) - I’m looking to sign up at a gym and one is $10/m and another is $200/m. Will I see more results at the $10/m gym?
Josh quote (13:46): "Always remember that your present situation is not your final destination. The best is yet to come."
Kyle quote (11:27): “Whether we think we can or can’t, we’re right.”
What has us excited or intrigued:
Client shoutout: Vicky w/ coach Krista
Question 2 (24:12) - when is the best time to workout for fat loss?
Question 3 (26:52) - Why do so many people film all their sets at the gym, what are your thoughts on this? (People also get mad and say use the mirrors for a reason)

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

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Today we’re going to give you a blueprint from start to finish of what it takes to transform and get in shape forever.

Listed points:

5 step process

Time to cut the noise and let’s focus on what really matters.

1 (00:57) - Pick a specific type or diet/way of eating and stick to it for at least 90 days

-remember whatever you choose, energy balance is what matters most in change

2 (03:41) - Some form of a exercise you’re going to consistently do

-if you have a crazy routine you’ll never do, it’s not going to work

3 (07:54) - 8k+ steps a day

4 (10:23) - Stress management, sleep and other lifestyle factors

5 (13:02) - Accountability in some way or another

-“once you lose accountability, you become weak.”

-MyFitnessPal can be a form of accountability

-having a workout partner also

-Having a coach is the ultimate form

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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➢ DM “FREE CHALLENGE” to IG @COLOSSUSFIT

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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 the best diet for 2025, how to get better results in the gym and increase your bench press.

(02:50) - Question 1 - I’ve been looking into which diet I should start up and have been confused by how many there actually are. Any suggestions on where to start?
(13:34) - Josh quote: “Don t attribute to malice what can be attributed to ignorance.” - Hanlon's razor
(15:30) - Kyle quote: “What you don’t change, you choose.”
Client shoutout: Richelle
Question 2 (24:46) - I hate calling myself out like this but I find I go to the gym to just show up and say I was there. Anything specific you’d recommend to help me actually see progress if I’m consistently showing up?
Question 3 (30:29) - what are some ways to increase my bench press? I’ve seen you guys doing 300+lbs quite consistently.

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

➢Follow us on instagram @colossusfit
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➢ Dm “Limitless” on IG @ ColossusFit to apply for 1 on 1 discounted coaching.

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Summary of episode:

1 (00:38)- Eat for energy

• Eat like garbage, feel like garbage
• How do specific foods make you feel?

2 (03:00)- Establish a solid, consistent exercise routine

-Exercising will always give you energy despite what you may think

3 (05:23) - Ask yourself, what energizes you/ SET SOME BIG GOALS!!!

• “You often feel tired, not because you’ve done too much, but because you’ve done too little of what sparks a light in you.”
• Write an action list of what makes

4 (07:46) - Take small energy boosting breaks when necessary

5 (10:03)- 10/3/2/1/0 sleep optimization

Cut out caffeine 10 hours before bed. Don't eat or drink alcohol 3 hours before bed. Stop working 2 hours before bed. Get away from your screens 1 hours before bed.

6 (12:44) - Avoid Energy Drainers

• Reduce Negative Inputs: Limit exposure to negative media, stressful people, or toxic environments that can drain your mental and emotional energy.

7 (14:00) - Optimize Your Environment

• Natural Light: Sunlight exposure helps regulate your circadian rhythm and boosts mood, making you feel more alert.
• Declutter Your Space: A clean, organized space can promote a clearer mind and increase mental energy.

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 our IG @ ColossusFit
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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 the highest ROI resolutions, how to get rid of skinny fat & best fat loss supplements.

(00:25) - Question 1 - Highest ROI resolutions you’ve made for lasting results?
(12:48) - Josh quote: “You can’t grow muscle without pain. You can’t find wisdom without failure. You can’t build confidence without looking foolish and embarrassing yourself. All growth has an inherent sacrifice to it.”
Kyle quote: “If it was easy, everyone would be doing it.”
What has us excited or intrigued:
Client shoutout (20:29): Jess w/ coach Jason
Question 2 (22:31) - I’ve noticed that I’ve got really skinny arms, but my belly sticks out a lot. Would you start by trying to focus on “bulking” or “cutting” first with a “skinny-fat” body?
Question 3 (28:57) - Best fat loss supps? I’m looking to buy some for the new year

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/

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DM “New Year Challenge” for last chance entry into our 30 day challenge!

Summary of episode:

Listed points:

1. (00:39) Control yourself long enough to do what must be done. Stop living your life doing what you “feel” like doing. Live in line with how you WISH you lived, not how you want to live in the moment.
2. (03:21) Break bad daily habits - Starbucks orders, over caffeinating, doomsday scrolling in the morning/night.
3. (06:48) Cook more. Limit eating out. 
4. (09:07) Selling yourself short in the gym - aiming for 2 reps shy, might be 4 shy.
5. (10:56) Have things you’re looking forward to, that inspire you to actually grow. Avoid living a groundhog day.
6. (12:28) Get some REAL accountability. High chance most people have no one willing to call them out.
7. (14:36) See things through - stop setting goals and failing them. 100 people walk the path, very few see it through. Start seeing things through. Figure things out. Accept failure.
8. (16:30) Focus on proper habit creation.
9. (18:13) Start in January.
   Start in your 40s.
   Start on Friday.
   Start at 5 pm.
   Start on 31st.
   Start late.
   Start.
10. (18:26) Stick to the basics.

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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➢ DM “Challenge” to @ Colossusfit
Thousands of dollars in prizes for our 30-day new year challenge. Top prize of airpods max, gift cards, t shirts and more! Prizes for the top 3 transformations.

➢ Last myth bust Monday video- https://www.youtube.com/watch?v=7UbHeTPfTpM&t=36s

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......

(02:05)- Question 1  - With new years right around the corner, how do you set new routines, goals and habits and actually see them through?
Josh quote: “Do the best you can until you know better. Then when you know better, do better.” - Maya Angelou
(15:32) - Kyle quote: “You don’t get what you wish for, you get what you work for. “
What has us excited or intrigued
(26:39) - Client shoutout : Jorge
(29:16) - Question 2  - How would you get someone who is 20ish percent body fat a six pack in 30 days?
(35: 26) - Question 3 - What are diet myths that you see people believing that aren’t true?

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/

Support the show

Coaching: www.colossusfitness.com

Summary of episode: In today’s video I’m going to share with you what I’ve learned over 14 years of lifting to workout smarter so you can optimize your time in the gym.

Listed points:

• Utilize goal first training
• Do the movements you need to do, not just what you like to do or what’s easier
• More good volume is better.
• Minimize junk volume
• Simplify and have order to your workouts
• Track the weights you’re using
• Hve a gy,m buddy
• Utilize deload weeks

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/

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➢ NEW YEAR CHALLENGE! DM “New Year challenge” to @ ColossusFit
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➢ Get our FREE fast food survival guide- https://colossusfitness.lpages.co/ultimate-fast-food-and-restaurant-survival-guide/

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 productivity, best type of creatine and healthy fast food options.

(00:52) Question 1- I found it so inspiring that Kyle was still able to get some workouts in, film a podcast and more with a new baby. You guys are so productive, what tips do you have for me to be like this?
Josh quote: “Happiness is wanting what you have.”
(07:37) Kyle quote- : “Your health account, your bank account, they’re the same thing. The more you put in, the more you can take out.” —Jack LaLanne
(10:42) What has us excited or intrigued:
(14:21) - Client shoutout: Kendra May
(14:53)- Question 2- Best type of creatine?
(20:16)- Question 3-  I find I struggle with willpower. For example, if I’m in a food court, or driving home. I always have intention to get the healthier option, but end up choosing something unhealthy

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/

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DM “Body Recomp” to @ Colossusfit on instagram to learn how to lose fat and build muscle today.

Summary of episode:

Listed points:

1 (00:50) - Inaccurate tracking - there’s not such thing as your body being “resistant” to a deficit.

-Calorie Underestimation: You might be underestimating how many calories you consume. Measuring portion sizes and using a food scale can help. Neglecting Extras: Don’t forget to account for snacks, drinks, and cooking oils, as these can add up quickly.

2 (03:26) - Overestimating calories burned- you feel the need to eat all the cals back

3 (06:18) - Coach - real results need real commitment

4 (08:09) - Cheat meals / blowing it on weekends

5 (12:20) - Bites, licks & the small things- Creamer, milk, sauces, etc

6 (14:43) - Not properly keeping track of progress- spreadsheet, photos, measurements average weigh-ins. how do you know if it’s working or not?

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/

Support the show