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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

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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.

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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

(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

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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.

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➢ 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

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Happy Thanks Giving! 🦃

Ultimate guide to staying on track this thanksgiving weekend and for any future family/holiday event:

1- Attitude (Your attitude towards the event controls everything)

2- Plan for movement - turkey trot, morning walks, family walks, gym before the storm

3- Plan nutritionally - DON’T SKIP BREAKFAST - promotes binge eating, when are your big dinners, can you pre-log?, intermittent fasting, protein fast use tools that are at your disposal

-how can I fill myself up as much as possible for the lowest amount of calories?

4- Plan were you want to indulge and what you value less

5- Navigating thanks giving meals - order, protein, veggies, 1-2 meal max instead of snacking all day

6- Attitude after thanks giving - wrong way you’ll role into chaos - having accountability and a plan after (BLACK FRIDAY)

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

➢Follow us on instagram @colossusfit
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➢ 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 why workout classes suck, how to have all day energy and if we’re doing a New Years challenge.

(0:28)- Question 1- I have a friend who refuses to lift weights with me because she says she likes her workout classes. She hops around from place to place doing whatever is trendy, she is always working out but I feel like she sees no results. How can I get through to her?

(19:05) Josh quote: “You have power over your mind — not outside events. Realize this, and you will find strength.” — Marcus Aurelius

(17:40) - Kyle quote: “Intentions don’t matter. Actions do.”

(21:10) - What has us excited or intrigued:

(25:55) - Client shoutout: Krista

(29:30) Question 2- I get SOOO tired at 3pm. I just feel like I checkout and want to nap or just end up watching tv all day. How can I have more energy during the day and how do you make your nights productive?

(39:15) Question 3- Are you guys doing a new years challenge?

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 www.colossusfitness.comSummary of episode:(0:00) - Intro1- You don’t need to do endless cardio to lose fat.2- You can’t out-train a bad diet3- Supplements are the biggest money grab in the industry.4- You’re not seeing results because you’re not consistent enough5- You don’t need detoxes, cleanses, etc6- You can enjoy food, travel, and drinks and get results7- Most influencers don’t train/live the way they say they do.8- You don’t need to train abs to see absThanks 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/