➢ Message me “Fast food guide” on IG @ ColossusFit and we’ll send it right over

In this episode we share the tips and principles to help you stay on track during tougher times such as fast food, restaurants, etc.

Often people are good about staying on track during perfect situations, but really struggle when it comes to fast food, restaurants, etc.

(0:00) - Intro

(01:41) 1 - Focus on protein and build from there.

• Carbs and fats are literally everywhere you look

Healthy plate:

• Protein (chicken, steak, fish, tofu)

• Veggies (salad, grilled, or steamed)

• Smart carbs (rice, potatoes, wraps, pita)

(04:23) 2- Have some staples you typically choose

Ex- chipotle/bowl places for fast food

Restaurant- chicken salad, steak & salad, bowls, etc

(05:41) 3- Try to avoid liquid and unnecessary calories

-ex pop with a burger order

-cocktails when out

-If drinking alcohol, go for vodka soda, light beer, or wine and limit to 1–2

(08:08) 4- Customize your order (politely)

• Sauces/dressings on the side

• Grilled instead of fried

• Extra veggies instead of fries

• Half rice / half salad base

(10:56) 5- Be honest about what you value

-Unfortunately, it’s extremely hard to have unlimited apps, a big entree, dessert, drinks etc and still see progress.

(12:10) 6- Eat until you’re 80% full.

• You don’t need to finish everything in front of you

• If portions are huge, eat half and bring half home

(15:12) 7- Log even if you’re unsure & make sure to overlog

• All places are designed to have you come back with tons of oils, butters & sauces

(16:58) 8- Use eating out as a skill, not a setback

The goal isn’t to avoid restaurants forever - it’s to learn how to make smart choices no matter where you are.

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 us “tight tummy” to IG @ ColossusFit to apply for coaching (3 spots)

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 with training, how to have great hotel gym workouts & how to choose a personal trainer.

(00:00) = Intro

(00:37) - Question 1 - How can I stay consistent with training? I find it hard for me to stay on track for longer than a month.

(10:14) - Josh quote : “The difference between ordinary and extraordinary is that little extra.” — Jimmy Johnson
(12:43) - Kyle quote : “If you can’t measure it, you can’t manage it”

What has us excited or intrigued:

(21:35) - Client shoutout : Sarah

(23:07) - Question 2 - I’ve got a trip planned where I’ll be using my hotel gym. How can I get the best workout in without having the best equipment?

(30:05) - Question 3 - What to look for when choosing a personal trainer? I’ve never hired one and am honestly worried about losing money and not seeing results.

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/

➢DM “FREEDOM” To be free from dieting once and for all

Summary of episode: In today’s episode I am going to share the secrets to how I have been able to stay ripped and lean for 10+ years without struggling. The secret is something I call the freedom formula.

Listed points: (00:00)

Story about our journeys:

Real talk today, highs and lows of my journey

How I eat using the freedom formula (3 P’S):

1. (07:12) Path - What are you working towards / becoming? How are you doing it - what path works for you?

2. (10:06) Protein, calories goals

3. (14:11) Percentage - 80/20

Why does this work?

It takes what’s complex and makes it simple.

The complexity continues in execution, where I make it easy

• Making sure data is actually strong data - pre loging v adding after

• Spreadsheet

• Ability to adjust and having confidence I’m on the right path

• Special circumstances, protein fasts, diet breaks, refeeds, reverse dieting

Push - I will make you your plan. Save you time, get you 5x better results and if it sounds too good to be true, you’re overthinking it. Let me show you, guaranteed.

If you’re done with struggling and want this freedom from dieting, DM me “FREEDOM” to work with me 1/1.

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/

➢ 4 Exclusive Spots to work with me (Coach Josh) To Lose 20lbs of fat, build 10lbs of new muscle eating whatever you want without sabotaging progress, fully guaranteed. DM me on instagram @ Colossusfit “FREEDOM” to claim your spot - First come first serve!

(00:00)

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 fix hormonal damage, best non scale ways to track progress and how our Texas trip was.

Josh quote (14:20) : Tony Robins “The more progress you make, the happier you are.” -

Kyle quote (12:04): there’s always going to be a party. The bars will always be there. No matter how many of you are; they’re always open. What’s not always open is the opportunity to check the box of achieving your dreams”

What has us excited or intrigued:

Client shoutout (23:29): Jorge & Dean

Where we’re at in our journey?:

Links Discussed in episode:

Weekly questions:

Question 1 (00:35) - What are the best ways to track progress? I already weigh-in everyday but I want more ways to quantify my progress.

Question 2 (27:02) - How was Texas and why were you down here?

Question 3 (30:35) - How to fix hormonal damage so you can actually start losing fat?

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/

DM “New Years Challenge” To @ ColossusFit to apply for early access pricing

In this episode we go over 9 simple ways to be more fit, healthier & happier this fall.

Listed points:

1. (1:29) spend time in the sun each day

2. (3:05) Get outside and on more walks (Hikes, more movement)

3. (5:02) - Stay hydrated (Set a hydration goal, buy a new water bottle)

4. (5:49) - Enjoy healthy fall foods instead of unhealthy ones (Chilli, soups, stew, tea - enjoy others in moderation)

5. (8:30) - Spend some more time in the gym

6. (9:28) - Revist what your goals are (Cutting and bulking cycles)

7. (10:50) - Set goals for the end of the year / Set a new challenge - Be on your phone and screens less (Allow yourself to be bored)

8. (12:40) - Schedule in some things you’re looking forward to (Be seasonally appropriate)

9. (13:50) - Maximize your inputs (Limit screen rot - study & be curious)

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 through our website www.colossusfitness.com

➢ Form playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7&si=sCFGCq9ZPmg0QjR8

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

➢ 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 fix form, navigating peer pressure and hit macros without having control over food.

Josh quote: Treat yourself like someone you are responsible for helping.
Kyle quote: Eat single-ingredient foods. Lift 4x a week. Walk 10k steps. Sleep 7+ hours. Skip the booze. Do it for 90 days… you won’t even recognize yourself.”

What has us excited or intrigued:

Client shoutout: Chelsea

Where we’re at in our journey?:

Links Discussed in episode:

Weekly questions:

Question 1- How do you navigate peer pressure when eating out or being around friends who aren’t into fitness?

Question 2- What are some good general tips to give me better form in the gym for most exercises?

Question 3- What are your tips if you are traveling for work and the schedule is set (meetings start 8am and dinner and social hour goes until about 11pm). I get my morning runs in but meals are also provided so I don’t have much control over what I choose to eat and have to scale back from workouts compared to when I’m home. - Amber Chien

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/

➢ Apply for 1 on 1 coaching- https://www.colossusfitness.com

In this episode we go through 8 simple ways to break free of being in a slump. These tips can change the game for you, so we hope you enjoy!

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

➢ 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

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