In today's episode we share how to easily stay motivated during the holiday season. The holidays can be a great time for progress when you navigate them with the correct skills. Today we show you how. 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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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 ideal body fat range and what we’re doing to prep for the new year.

(0:34) - Question 1- What is the ideal bodyfat?
-Ideal bodyfat for men: 10-20% is the best health-optimized range. In this range your hormones will be optimized, you have stronger insulin sensitiity and lower risk of health issues.
Ideal bodyfat for women: 18-26%
For Men Under 10%/ For women under 18% isn't sustainable for 99% of people. Worse pumps, energy, immune system becomes so sensitive and irritability is super present.
-Higher than 20% as a man or 26% as a women, You will feel horrible and there is no need to bulk above these ranges. The higher your bodyfat raises, the higher your all cause mortality raises.

(16:25) - Josh quote: "Energy flows where intention goes."

(19:10) - Kyle quote: Slow motion is better than no motion.”

(20:20) - What has us excited or intrigued:

(24:49)- Client shoutout: Marc

(27:03) - Question 2- I am wondering if I should build muscle or lose fat first? I have been training a few years and am a 15% bodyfat man.

(37:28) - Question 3- What are you doing to prep yourself for the the near year? How do you like to close out a year and start a new one.

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
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Summary of episode: In today's episode we share ten lifestyle challenges you should immediately implement to have a fitter, healthier & happier 2026.

(0:00) - Intro

Listed points:

1- Drop one vice/thing holding you back

2- Add one positive daily non-negotiable

3- Create a system where you actually review your goals

4- Invest in yourself. Your knowledge, courses, books, coach, etc.

5- Build your team

6- Invest in optimize your sleep routine and sleep space

7- Join a challenge

8 - Swap out an unhealthy meal/ snack for a healthy one

9- Try one new thing that expands your comfort zone

10- Plan something to look forward to

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

➢Follow us on instagram @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 how to workout smarter, cheating on your diet & calories vs. protein.

(1:10) - Question 1- Why am I not seeing results even though I’m working out hard?

(13:45) - Kyle quote: “Earned, not given”

(18:20) - Josh quote: We grow through what we go through - Dhiman

What has us excited or intrigued:

(27:20) - Client shoutout: Jason

(30:13) - Question 2- How often do you cheat on your diet? I have a friend at work that does a Sunday cheat day and told me it’s the best way to see results since you’ll be perfect Monday-Saturday. Thoughts?

(35:03) - Question 3- If I’m out of calories for the day but haven’t hit my protein, what should I do?

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 “Learn More” @ ColossusFit to get your guaranteed results

Summary of episode: Don’t fall victim to busy seasons of life. Life happens, and it with the right tools you can navigate any season without losing your identity as “someone who trains” or “someone who eats well.” This episode will give you the tools and mental anchors to stay lean and jacked with less time.

Listed points:

“You don’t rise to your goals — you fall to your systems.”

Three system framework to succeed through ultra busy times

Part 1: Mental Anchors and identity:

Identity Statements

Examples I use:

“I’m the type of person who trains no matter how busy I am.”

“I prioritize health because it makes everything else in my life easier.”

“Nutrition is not something I do — it’s part of who I am.”

Identity removes negotiation.

Anchor Rituals (2–3 minute habits)

-Mini routines that connect you to your identity:

-Morning weigh-in

-60-second intention (“What does the best version of me do today?”)

-Setting out gym clothes the night before

-Tracking calories reminders

-Daily walk

Non-Negotiables examples:

-Protein target

-Steps

-Water

-Training 2–3x/week

-Sleep routine

-No binge eating

Part 2: Nutrition In Chaos

If it’s not simple, it won’t happen.

Remember: Busy people need fewer decisions, not more discipline. The goal is to simplify.

-Set breakfast

-Pre-log

-Healthy set foods to eat out

-Rotating dinners

-Meal prep

-Emergency protein healthy snacks

Part 3: Training in chaos

-Same time every single day

-Get it done when your willpower is at it’s highest- morning is ideal for most

-Have accountability with someone. Arnold example

-Real stakes if you don’t show up

-Realize how much better it will make you when it gets done

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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➢Get your free form guide- https://colossusfitness.lpages.co/form-cheat-sheet/

➢ Glute activation reels- https://www.instagram.com/reel/Ca5A-WoFFnV/?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

(2:00) - Question 1- I’m having a hard time with glute activation. Any glute focused exercise such as hip thrusts, rdl, lunges - I do I find I feel more in my hamstrings, lower back and I rarely get that glute pump. What tips do you have?

(14:00) - Josh quote: “Fear is a liar. Commit or don’t go at all.” - Christian Hosoi

(21:00) - Kyle quote: “The losers and winners both fail, it’s just that the winner gets back up and does it again.”

(22:25) - What has us excited or intrigued:

Client shoutout: Brandi

Question 2- Why do I gain strength on some exercises and not others?

(37:28) - Question 3- Are you able to make your own pre workout? You guys said there are a handful of ingredients that are the most important can I just dose those if I don’t care about taste.

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/

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Summary of episode: In today's episode we are going to show you how to fix your relationship with food and finally get the results you deserve.

(0:00) - Intro

Most people know what to do but they just don’t do it. I’d argue a good chunk of the population. Let’s say 90% of people know if they eat less they’ll get better results.

The other 10% still believe that starvation myth, hormones, metabolism, and all that junk is what’s holding them back

Today, instead of telling you to eat less and move more we’re going to aim to fix your relationship with food once and for all, to help you make better food decisions.

1- Be aware of the times you actually struggle

2- Add Before You Subtract

3- Use food as fuel

4- Build non-food sources of dopamine

5- Eat foods you love that are also good for you

6- Add more predictable structure

7- Avoid the all or nothing mentality

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 “Cyber Monday” to IG @ ColossusFit

➢ Hip mobility video- https://www.youtube.com/watch?v=GT_rJu2sjO8

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 back on track after a big meal or day, get over body dysmorphia and if stretching is needed after a workout.

(1:08) - Question 1- I unfortunately went off track this past weekend for Thanksgiving and I’m looking to get back on track, but I can’t help but feel like I lost tons of progress and am beating myself up over it. Any thoughts?

(14:55) - Josh quote: Bodybuilding is an art, your body is the canvas, weights are your brush and nutrition is your paint. We all have the ability to turn a self-portrait into a masterpiece. ΚΑΙ GREENE

Kyle quote: “Proud, but never satisfied.”

(20:00) - What has us excited or intrigued:

(24:40) - Client shoutout: Past beast-mode transformations

Where we’re at in our journey?:

Links Discussed in episode:

Weekly questions:

(28:05) - 2- How does one get over body dysmorphia while still going after a fit look? No matter how hard I try, I feel like I’m not good enough.

3- How important is stretching after lifting? How much time/effort should be put into stretching (if any)?

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/