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In this episode we go through 8 simple ways to break free of being in a slump.

• 1- (01:13) Get started - start small and build up (Change enviroment, declutter, get out of the house, switch things up)

• 2- (03:17) Get some goals (Find your why and have it mean something to you)

• 3- (05:20) Accountability (There will be tough days, someone to be strong when you’re weak - don’t let this be chat gpt, friend, coach, trainer)

• 4- (07:48) Make real stakes

• 5- (10:16) Create the routine that will set you up for success (Start with the morning and establish the biggest movers)

• 6- (12:41) Make it easy on yourself (Healthy food, gym routine)

• 7- (13:53) Have motivational crutches

• 8- (16:46) Recovery properly

• Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ Head to our website and apply for coaching www.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 must know unique gym hacks, the best time to workout for best results and how to improve recovery.

Josh quote (14:46) : “Life is not about waiting for the storm to pass. It’s about dancing in the rain.” - Greg Plitt
Kyle quote (19:24): “The body keeps score. If we don't take care of ourselves physically, if we don't align ourselves properly, it doesn't matter how strong we are mentally or spiritually.”

What has us excited or intrigued:

Client shoutout (26:23): Chris Rogers

Question 1 (00:27) - Is it possible to lose weight without tracking my food intake?

Question 2 (28:05)- Is there really a ‘best’ time to train, or does it just depend on your schedule?

Question 3 (32:31)- I’ve been pretty sore no matter what I do, what are some eas ways to improve my recovery?

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

Email me/ submit a mailbox monday question contact@colossusfitness.com

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➢ Follow Caleb on IG- @‌mountain_man_caleb

➢ DM us “Caleb” to apply for 1 on 1 coaching (Guaranteed results)

This week, I sit down with Caleb to talk about the real side of transformation, not just the weight lost, but the mindset shifts, the wins, the struggles, and the lessons learned along the way.

We dig into the moment that sparked his fitness journey, how being a parent shaped his motivation, and the biggest changes he’s felt since dropping from 222 lbs to 195 lbs.

Caleb opens up about navigating injuries, finding balance on the weekends, and pushing through those tough mental battles when quitting feels easier.

I really feel like you're going to enjoy this episode. Thanks for tuning in.

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 me “Metabolism” to IG @COLOSSUSFIT to re-fire up your metabolism so you can burn more fat and eat more food.

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 speed up your metabolism, avoid over eating and biggest podcast struggles.

(0:00) - Intro

Question 1- (00:46) What if anything you do you find hard about podcasting? I don’t get how it seems so easy to you guys. Would love to hear more about this.Josh quote: (14:13) “Just do it.”Kyle quote: (09:54) “If you have someone that believes in you, it’ll completely change everything for you.”What has us excited or intrigued:

Client shoutout: (24:36) Clients that completed the challenge

Question 2- (26:12) How can I improve my metabolism? I hear a lot of buzz around this and I feel my metabolism is broken.

Question 3- (34:27) How can I simply stop over eating, how do you help your clients with this?

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/#motivation #fitness #podcast

DM “NUTRITION HACKS” To @ ColossusFit

The first 20 lbs come off with effort. The last 10? That’s a game of precision, patience, and discipline.

(0:00) - Intro

1- (01:25) Dial in Nutrition w/ precision

• Tighten tracking/start tracking

• Measuring cups, food scales, limit random costco snacks, kids snacks etc.

• “I want to lose fat but don’t want to track”

2- (05:17) Increase Output

• Increase steps & cardio to ensure you’re in a bigger deficit

3- (08:35) Ensure you’re using data properly

• Daily weigh-ins, weekly averages

• Progress photos, measurements

4 (11:51) - Utilize advanced Tools

• Most important one here, the last bit of weight comes off with patience and consistency.

• Being honest with yourself

• Set a new standard

• Add in diet breaks, refeeds, reverse diets, etc as you see fit

5- (14:44) Lifestyle & Recovery -Focus on sleep and stress management

• Cut out alcohol

6- (17:13) Mindset & Patience

• Most important one here, the last bit of weight comes off with patience and consistency.

• Being honest with yourself

• Set a new standard

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 ME “GLUTE GAINS” TO IG @‌COLOSSUSFIT to apply for a special case study

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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 grow your glutes, work through injuries & best fitness accomplishments.

( 00:00) - Intro

(0:20) - Question 1 - What are the best exercises and ways to grow your glutes safely and effectively?

(16:07)- Josh quote "Busy is never a valid excuse. Either you care enough to make the time, or you don't."

(21:44) - Kyle quote “A lot of people wait for the perfect condition to start, but don’t realize starting is the perfect condition.”

What has us excited or intrigued:

(28:33) - Client shoutout: Ryan

(31:32) - Question 2 - How can you keep training and making progress while dealing with an injury?

(37:09) - Question 3 - What’s your biggest fitness accomplishment that you’re proud of?

Tanks 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

Summary of episode:

(0:00) - Intro

There’s a lot of very obvious mistakes that people make on their journey such as not hitting calories, skipping workouts, etc.

But even worse, there’s an insane amount of “hidden” mistakes.

These are things that make you feel like you’re doing it all right, but you’re still not seeing true change.

1- (01:26) More sets, more reps, more everything

• Superset example.

Barbell bench, flat db bench, into db lateral raises

2- (03:31) Eating healthy without tracking calories

3- (05:56) Free programs

“The more you pay, the more you pay attention”

4- (07:18) Supplements/health drinks etc

• You’re taking a bunch of vitamins, shakes, cleanse stuff etc

• Poppi example

5- (08:42) Pickleball/recovery/sauna - you’re showing up

6 - (10:30) Workout classes

7- (16:13) Tommy texting

“But I went to the gym today, I was there 2 hours”

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 “Fall 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 top tips to stay on track while travelling, if meal timing at night matters & how to stay fit as a new parent.

(0:00) - Intro

(00:44) Question 1- Top tips to stay fit while travelling

(13:15)Josh quote: “How you do anything is how you do everything.”
(16:49) Kyle quote: Do what you can, with what you have, where you are." – Theodore Roosevelt

What has us excited or intrigued:

(19:44) - Client shoutout - Nicole

• (23:24) Question 2- Does meal timing and eating late at night really matter?

• (26:35) Question 3- What tips do you have for new parents navigating fitness?

• 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/