DM “Challenge” to @ Colossusfit to enter our fall back into fitness challenge for over $1000 in prizes

Summary of episode:

(00:39) 1- Start with an incredibly small habit.

“Make it so easy you can’t say no.”
—Leo Babauta

• When most people struggle to build new habits, they say something like, “I just need more motivation Or, “I wish I had as much willpower as you do.”
• Rather than starting with 50 pushups per day, start with 5 pushups per day. Rather than trying to meditate for 10 minutes per day, start by meditating for one minute per day. Make it easy enough that you can get it done without motivation.

(03:23) 2- Increase your habit in very small ways.

• One percent improvements add up surprisingly fast. So do one percent declines.
  - “Success is a few simple disciplines, practiced every day; while failure is simply a few errors in judgment, repeated every day.”
  —Jim Rohn

(05:26) 3- As you build up, break habits into chunks.

• Building up to 20 minutes of meditation? Split it into two segments of 10 minutes at first.
• Trying to do 50 pushups per day? Five sets of 10 might be much easier as you make your way there.

(07:14) 4- Stay Accountable:

• Share your goals with a friend or family member who can offer support and encouragement. Sometimes, just knowing someone else is aware of your goals can keep you motivated.
• JOIN OUR FALL CHALLENGE!

(10:14) 5- Use Triggers:

• Pair your new habit with an existing routine or event. For example, if you want to drink more water, have a glass every time you finish a meal.
• Looking to log your food? Do it right before cooking, ordering, etc

(12:58) 6- When you slip, get back on track quickly.
”The best way to improve your self-control is to see how and why you lose control.”
—Kelly McGonigal

“You shouldn’t expect to fail, but you should plan for failure. Take some time to consider what will prevent your habit from happening. What are some things that are likely to get in your way? What are some daily emergencies that are likely to pull you off course? How can you plan to work around these issues? Or, at least, how you can bounce back quickly from them and get back on track?”

“Never miss twice”

• Adjust as Needed: If something isn’t working, be flexible and make adjustments. It’s okay to tweak your routine to better fit your needs and lifestyle.

(14:10) 7- Be patient. Stick to a pace you can sustain.

New habits should feel easy, especially in the beginning. If you stay consistent and continue increasing your habit it will get hard enough, fast enough. It always does.

• Create a Schedule: Plan your routine and set aside specific times for your new habits. Consistency is key, so try to stick to the same times each day.

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/

Support the Show.

➢ DM “Challenge” to @ Colossusfit to enter our fall back into fitness challenge for over $1000 in prizes
➢ Check out the challenge and apply- https://colossusfitness.lpages.co/fall-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 the best morning routine, tips to be a fit parent and if cold showers/plunges are worth it.

Time Stamps:

(1:27) Question 1- What is your morning routine and what tips do you have to make a success one?

(12:44) Josh quote: "A good leader takes a little more than his share of the blame, a little less than his share of the credit." - Arnold H. Glasow

(15:29) Kyle quote: “A body at motion stays in motion; a body at rest stays at rest.”

(18:57) What has us excited or intrigued

(23:34) Client shoutout: Suzie

(25:52) Question 2- Are cold plunges/ cold showers worth it? What are your thoughts?

(31:26) Question 3- What are your tips to be a fit parent?

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.

DM “Fat Loss” to @ Colossusfit on instagram

Get your FREE fat loss guide here - Free Fat Loss Guide

➢Follow us on instagram @colossusfit

Summary of episode: In today’s episode we are going to show you how to burn body fat fast with a simple step by step guide.

Listed points:

First note:

*Prioritize the pyramid and ignore everything that isn’t a part of it

(2:38) Nutrition

-Logging food

-Stopping cheat day mentality

-Eat more whole foods

-1g protein per body weight

-Drink more water

-Work on portion sizes and intuitive eating

(7:22) Training

-Train insane or remain the same

-Structured routine

-Focus on building strength

-10k steps

-Consistent cardio

*DM “Fat loss” for a routine that will get you 5x better results in the gym

(9:24) Stress/Lifestyle Management

-Sleep

-Stress

-Planning

-Accountability

*Not supplements

*Not quick hacks or magical exercises

*Pyramid

Steps:

1. Set goals and time frames
2. Make a new version of yourself
3. Now be consistent with it
4. Monitor your progress
5. Find ways to get better at the basics

*REMEMBER, NOTHING CHANGES IF NOTHING CHANGES

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.

➢ Message “Fat loss” to IG @‌ColossusFit to apply for 1 on 1 custom coaching.
➢ https://colossusfitness.lpages.co/fall-challenge/

➢ Get your free fat loss guide here (before we charge for it) - Free Fat Loss 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 habits that keep you fat, how to change body composition and thoughts on test boosters.

(0:00) - Intro

(0:23) - Question 1- Out of curiosity, what habits should I break to stay lean?

(15:25) Josh quote: "Your future is created by what you do today, not tomorrow." – Robert Kiyosaki

(13:27) Kyle quote: “It doesn't matter where you start in life, it's where you finish that counts – it's not your first word but your last that defines you.”

(13:45) “It doesn't matter where you start. Only that you begin.”

What has us excited or intrigued:

(21:31) Client shoutout: Chris

(23:27) Question 2- What are your thoughts on test boosters?

(26:43) Question 3- How can I change my body composition?

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.

Message “Love handles” to Instagram @ ColossusFit for a special promo to help you get rid of them.

Summary of episode:

In this episode we walk you through how to lose your love handles for once and for all.

Love handles: first to come on and last to go away.

-Most people have a misconception that you can spot reduce bodyfat. Water in bucket analogy.

Listed points:

1- Consistency & patience

• Stick with It: Changes won’t happen overnight. Consistency is key to seeing long-term results.
• Monitor Progress: Track your progress through measurements, photos, or how your clothes fit rather than relying solely on the scale.

2- Have a calorie goal and figure out what’s best for you

• Caloric Deficit: To lose fat, including love handles, you need to consume fewer calories than you burn. Track your intake to ensure you're in a calorie deficit.
• Balanced Diet: Focus on whole foods such as lean proteins, fruits, vegetables, whole grains, and healthy fats. Avoid processed foods, sugary drinks, and excessive saturated fats.
• Hydration: Drink plenty of water. Staying hydrated can help with weight loss and reduce bloating.

3- Strength training and cardio

• Strength train 4+ times a week
• Aim for at least 150 minutes of moderate-intensity cardio per week.

4- Lifestyle changes

• Sleep: Aim for 7-9 hours of quality sleep per night. Poor sleep can affect hormone levels and increase fat retention.
• Stress Management: High stress can lead to weight gain and fat accumulation around the midsection. Practice stress-reducing techniques like meditation, yoga, or deep breathing.

5- Have the right person to make changes as necessary.
-Dm “love handles” for 1 on 1 support- guaranteed 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/

Support the Show.

➢ DM “FAT LOSS” to instagram @colossusfit

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 foods for fat loss, fastest way to grow muscle & squat variations with knee pain.

Josh quote: "Suffering has no expiration date." - Nothing easy is worth doing.

Kyle quote: “Don’t suffer from imagined trouble. Seneca said, “he who suffers before it is necessary, suffers more than is necessary. We suffer more in our imaginations than in reality.”

What has us excited or intrigued

Client shoutout: Hayley T

Question 1- What are your go to foods for dieting?

Question 2- What’s the best/fastest way to gain muscle/strength? You guys are awesome!

Question 3- Any good alternatives to barbell squats. My knees aren't that great?

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.

Follow us on instagram for more great content @ Colossusfit

Summary of episode: In today's episode we are going to show you seven secrets to increase your productivity.

Listed points:

1. Pomodoro
2. Walk More - Spend time thinking, moving, learning
3. “Do the thing” - what have you been avoiding, get it done. Eat the frog each morning. - Swap working hard for meaningful, smart deep work
4. Leave the house - be around energy
5. Goal set - do reviews to see how you’re doing, adjust and improve
6. Move more - workout, do activities, walk
7. Double down on the present moment - do one thing at a time, with full enjoyment and presence.

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.

➢ DM “LEAN AND JACKED” To @ Colossusfit to lose 20lbs of fat and build 10lbs of new muscle in 90-days (4 spots)
➢ Follow us on Instagram- https://www.instagram.com/colossusfit

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 when to take a break from the gym, how to set goals & past workout mistakes.

Josh quote: "The bad workouts are the most important ones. It's easy to train when you feel good, but it's crucial to show up when you don't feel like it—even if you do less than you hope. Going to the gym for 15 minutes might not improve your performance, but it reaffirms your identity. It's not always about what happens during the workout. It's about becoming the type of person who doesn't miss workouts."
Kyle quote: “I don’t care how bad you think your shoes are, there is someone that would kill to walk a mile in yours”

What has us excited or intrigued:
Client shoutout: Ellie
1- Should I program scheduled deloads or just go by necessity?
2-What advice can you give me on goal setting? (Lean and jacked)
3- If you were to be restarting your fitness journey, what would you do differently or change?

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.