Fit, Healthy And Happy Podcast

Episoade

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  834: Motivation Monday - Truth About Excuses, Where To Start & Ideal Body Fat % 17.08.2026 42min

  ➢ Message "Challenge" to Instagram @ColossusFit➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=enWelcome 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 truth about excuses, where to start in fitness and the most ideal bodyfat range.Time Stamps:0:00 Intro0:21 Q1: Are people too busy, or just not prioritizing?6:30 Look for solutions instead of ending the conversation10:31 Fitness is a sliding scale12:49 Do a time audit16:43 Quote (Josh): Want it more than you fear what it takes21:10 Quote (Kyle): Is the thing stopping you, you?22:50 Reframe: who are you jealous of?23:20 Client shout-out: Kelly Guzman25:13 Q2: Is body fat a good way to gauge progress?31:00 Why the tools disagree: DEXA, bod pod, calipers, scales35:13 The mirror is the best measurement tool38:35 Q3: Where to begin when you feel overwhelmed43:40 Wrap-upThanks 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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  833: How to Overcome Any Obstacle (And Keep Moving Forward) - Fired Up Friday 14.08.2026 5min

  Welcome to the second episode of our new series Fired Up Fridays! Short 3-5 minute motivational episodes designed to get you fired up. Today's episode I cover what I learned about overcoming an obstacle mountain biking.➢Message 'Challenge' to IG @ColossusFit for early access pricing.Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your dream Physique: ⁠https://colossusfitness.com/
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  832: How to WIN Your Weekends (Without Ruining Your Progress) 13.08.2026 17min

  ➢Message me "challenge" to Instagram @ColossusFit (25% off)➢ Follow our Instagram - https://www.instagram.com/colossusfit/?hl=enThere is no better feeling than knowing your conquered the weekend and stayed on track as best as possible.(include graphic of deficit during week, surplus weekend vs. consistent all round)Listed points:1- Prep the foundation, not every single meal-Having protein cooked, veggies chopped, fruit washed, etc will help a ton-Have protein snacks available, etc2- Plan the weekend outWhat challenges do you forsee taking place?Any dinners out/what’s the menu like?Any day where saving calories for later would make sense?3- Track everything even if it’s not perfect-Once you check out Friday to Sunday, if you don’t log your food ther eis 100% chance you will over eat4- End the cycleAs soon as Friday 5:00pm hits, avoid thinking “I’m off work and nothing else matters, screw it.”-Tell yourself you’re someone that can succeed and does have what it take to succeed5- Spend more time exercising and moving-Go for hikes, spend more time in the gym Saturday, etc6- End the weekend with some reflection-What went well? where could you have improved? what mistakes did you make?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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  831: Motivation Monday - Best Fast Food for Fat Loss, Why Challenges Fail & Our Biggest Fitness Mistakes 10.08.2026 43min

  ➢ Apply for the lock in challenge by saying “challenge” to IG @‌Colossusfit (4 spots left)➢ Get your free fast food guide here- https://www.colossusfitness.com/fast-food-survival-guide➢ Ask a question here- https://www.colossusfitness.com/podcast#Submit-Your-QuestionWelcome 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 fast food for fat loss, why challenges fail and our biggest fitness mistakes.Josh quote: “A pawn can become anything if it doesn’t stop moving forward.”Kyle quote: “The magic you're looking for is in the work you're avoiding.”What has us excited or intrigued:If you eat 300 extra calories per day every day for a year, the simple math is:Client shoutout: Karlie BlissWeekly questions:Question 1- What are some of the best fast food options? I’m on the road a lot and find whenever I look, I don’t end up making the right choices. Any tips? ‌Question 2- I’ve been hearing you talk a lot about the upcoming challenge, and I was wondering what it’s all about? I’ve done 75 hard before a few times and failed it.Question 3- What are some of your personal biggest fitness mistakes if any? I always find learning from people’s mistakes are helpful. 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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  830: Removing Negatives & Building Positives - Fired Up Friday 07.08.2026 2min

  Welcome to the first episode of our new series Fired Up Fridays! Short 3-5 minute motivational episodes designed to get you fired up. Today's episode I cover the subtraction and addition method and how it can radically change your journey.➢Message 'Challenge' to IG @ColossusFit for early access pricing.Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your dream Physique: ⁠https://colossusfitness.com/
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  829: 10 Rules For A Successful Life 06.08.2026 15min

  ➢Message 'Challenge' to IG @ColossusFit for early access pricing.Success isn't about finding one life-changing hack—it's about consistently doing the simple things most people avoid. In this episode, we break down 10 practical rules that have helped us build better habits, improve our health, grow our business, and create a more fulfilling life. From embracing delayed gratification and scheduling your days, to treating your phone as a tool instead of a distraction, these are the principles we believe can genuinely change your life if you commit to them. If you're ready to stop making excuses and start making progress, this episode is for you. 💪1. Eating boring foods2. Drink more water3. Phone on do not disturb during workout (Cut notifications by 90% in settings)4. Your phone is a tool not entertainment5. Invest in yourself then keep investing in yourself until you get where you want to be6. Do something hard every single day7. Schedule your day the night before8. Go to the gym daily / sweat daily9. Practice delayed gratification and get good at it10. Stop taking advice from people who don’t deserve to be giving itThanks 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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  828: Staying on Track on Vacation, Increasing Intensity & High-Protein Meals 03.08.2026 45min

  ➢ Send “Challenge” to Instagram @‌ColossusFit (early access pricing- 25% off) Have until 17th of August or until 10 spots will be full.➢ 7 layers deep- https://www.7levelsdeep.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 how to stay on track during a vacation, increasing workout intensity and high protein meal options.0:00 Intro0:35 Q1: How to enjoy a vacation without the regret11:45 Quote (Kyle): You can't build an all-in life with a half-in mindset16:00 Quote (Josh): Make what you do while you're alive matter20:29 Habits, friction and the ice cream trap24:52 Announcement: Fired Up Friday27:15 Announcement: 30-Day Lock In Challenge31:32 Client shout-out: Mike32:47 Q2: Bringing back intensity when calories are low39:36 Q3: High-protein, low-cal dinner ideas44:54 Wrap-upThanks 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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  827: Fitness Coaches React to VIRAL TikTok Trends: Hype or Legit Goldmine? 30.07.2026 28min

  ➢Apply for 1 on 1 coaching: https://colossusfitness.com/In this episode, we’re breaking down some of the biggest viral fitness and health trends taking over TikTok and asking the big question: is it actually legit, or just hype?We dive into the 3-2-8 Method and whether combining strength training, Pilates, and daily steps is actually an effective approach. We also talk Hot Girl Walks, the explosion of HYROX and Half HYROX, and why hybrid training has become so popular.Then we tackle some of the more controversial trends, including GLP-1 medications like Ozempic and Wegovy, plus the rise of looksmaxxing and the obsession with optimizing your appearance.Some of these trends have real value. Others might be getting WAY more attention than they deserve.We’re breaking down what’s worth trying, what’s overhyped, and what you can probably ignore.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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  826: Motivation Monday - Why You Aren't Losing Weight In A Calorie deficit, Training To Failure & Optimal Workout Duration 27.07.2026 34min

  ➢ Apply for coaching - www.colossusfitness.com➢ Fast food guide- https://www.colossusfitness.com/fast-food-survival-guide➢ Ask a question- https://www.colossusfitness.com/podcastWelcome 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 you wouldn't lose weight on a calorie deficit, if training to failure is needed and best workout duration.Josh quote: "Discipline is choosing between what you want now and what you want most."**Kyle quote: “**There are graveyards full of people who wish they could trade spots with you”What has us excited or intrigued:Client shoutout: YongWeekly questions:Question 1- Why am I not losing weight in a calorie deficit?Question 2- Do you need to train to failure?Question 3- How long should a workout be?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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  825: 7 Deadly Fitness Myths Holding You Back in 2026 (Time to Stop Believing These) 23.07.2026 17min

  If you want to cut through the noise and BS head to www.colossusfitness.comThese draw from ongoing social media debates (TikTok, Instagram, X), emerging trends like body recomposition, GLP-1 drugs (e.g., semaglutide), wearable tech, and "optimized" protocols. They avoid super outdated ones like "carbs at night make you fat" or the classic "anabolic window" (though timing still gets twisted).Myth 1- You Can’t Build Muscle in a Calorie Deficit (Especially If You Have Body Fat to Lose) Body recomposition is very possible for beginners/intermediates with decent body fat, good protein intake, and progressive training. Myth 2- Cardio Kills Your Gains / You Must Choose Between Muscle and Fat Loss Excessive cardio + poor recovery is the real issue, not cardio itself.Myth 3- High Protein Harms Your Kidneys (or You Can Only Absorb ~30g Per Meal) For healthy people, higher protein supports muscle and satiety safely. The 30g rule is overstated, your body handles more, especially spread out. Kidneys concern mainly applies to those with pre-existing issues.Myth 4- Spot Reduction Works (or Targeted Ab Work Burns Belly Fat) Fat loss is systemic; you can strengthen muscles but not selectively melt fat from one area.Myth 5- Sweating More & Soreness is the key to progressSweat is mainly thermoregulation; it doesn’t correlate strongly with calories burned or workout effectiveness. Intensity, progressive overload, and consistency matter more.Myth 6- Creatine Causes Hair Loss / Bloating / Other Major Side Effects Still scares people away despite strong evidence for safety and benefits (strength, muscle, cognitive). Hair loss myth ties to DHT correlation (weak), and bloating is usually temporary/minimal with proper dosing. Huge in 2025-2026 supplement discussions.Myth 7- You Need to Train 5-6+ Days a Week (or Go All-In on Intensity Every Session) for Real Results Many busy people get great results with 3-4 well-designed sessions + walking/recovery. Overtraining or burnout myths keep people inconsistent.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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  824: The Truth About Staying Lean, My Top 3 Fitness Tips & A Personal Update 20.07.2026 45min

  ➢ Message “Beach Body” to IG @ColossusFit to apply for a special promo➢ Follow our Instagram: https://www.instagram.com/colossusfit/?hl=enWelcome 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 truth about staying lean, our top 3 fitness tips and a personal update about what we're working on.Josh quote:“It’s the voice inside of you that says, do it later, sleep in, you’re tired, you deserve a break, you already work hard enough. That voice has killed more dreams than failure ever has.”**Kyle quote: “**Evolve or die”What has us excited or intrigued:Client shoutout: Beach body transformationsWeekly questions:Question 1 - How do I actually build a sustainable ‘beach body’ that lasts beyond summer — without crash dieting or extreme cardio? I want to be lean and ripped year round.Question 2 - If you could only give someone three pieces of fitness advice, what would they be?Take supplements, do a crash diet and take GLP’S-Be consistent, stick to the basics and make the journey fit your lifestyle. Question 3 - What’s one thing you’re working on this summer?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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  823: 8 Science-Backed Habits to Stay Strong, Mobile & Fit Into Your 80s (2026 Research) 16.07.2026 20min

  ➢ Apply for coaching www.colossusfitness.comGrim but motivating stat: Without intervention, we lose ~3–8% muscle per decade after 30, and VO₂ max drops ~10% per decade. This accelerates frailty, falls, and loss of independence.Most people never sprint again after 308 Tips To Supercharge Your Body For Longevity:1- Maximize Your VO₂ Max (The #1 Predictor)Why it matters: One of the strongest independent predictors of all-cause mortality — often stronger than smoking, diabetes, or high blood pressure.How to train it: 80/20 rule — majority Zone 2 (conversational pace, you can speak in full sentences but it’s effortful) + 1 hard session/week (intervals: e.g., 4×4 min hard or Norwegian 4×4 protocol).Practical: 3–5 sessions/week total. Brisk walking/rucking counts. Even older adults can improve 15–30% in months.First step: Test it (lab, or good wearable estimate) and add one Zone 2 session this week.2- Lift Weights — Hit the 90–120 Minute Sweet Spot2026 BJSM study (147k+ people, 30-year follow-up): 90–119 min/week of strength training linked to 13% lower all-cause mortality, 19% lower CVD mortality, 27% lower neurological disease mortality. More than ~120 min didn’t add extra mortality benefit in the data. Additive to aerobic work.Protocol: 3–4 sessions/week, focus on compound movements + progressive overload. Full body or upper/lower split. Include carries and grip work.First step: Block 90–120 min total this week across 2–3 sessions.3- Build Stability & Balance (The Hidden Foundation)Attia’s #1 pillar. Prevents injuries and falls (huge longevity lever).Practical: 10–15 min most days — single-leg work, bird dogs, dead bugs, balance board or single-leg Romanian deadlifts. Progress difficulty.First step: Add a 10-min stability finisher after 2–3 workouts this week.4- Diversify Your Movement (The 19% Mortality Hack)2026 Harvard study (BMJ Medicine): Highest exercise variety group had 19% lower all-cause mortality vs lowest variety — independent of total volume. Walking, weights, jogging, tennis/squash, cycling, stairs, etc. all counted.Practical: Don’t just lift + run. Add rucking, swimming, pickleball/tennis, hiking, dance, or even gardening as “exercise.”First step: Add one completely different modality this week.5- Train for the centurion decathalonAttia concept: Identify 10–12 real-world activities you want to do at 80–100 (get off floor without hands, carry two bags of groceries up stairs, hike with pack, play with grandkids on the floor, etc.) and reverse-engineer training now.Practical: Farmer carries, floor get-ups (Turkish get-up variations), stair climbs with load, grip work, single-leg strength.First step: Write your personal “Centenarian Decathlon” list this week.6- Eat Enough Protein to Preserve MuscleAttia recommendation: 1.6–2.2 g/kg body weight per day (roughly 0.8–1 g per lb) — much higher than the old RDA. Critical because of anabolic resistance as we age. Pairs perfectly with resistance training.Practical: ~30–50 g high-quality protein per meal (leucine threshold ~2.5–3 g). Spread across 3–4 meals. Meat, eggs, dairy, whey, or high-quality plant combinations.First step: Audit one day of eating and add protein where you’re low.7- Treat Sleep as Your Most Important Training SessionSleep is when you actually adapt and recover. Poor sleep destroys muscle gains, VO₂ max improvements, and accelerates biological aging.Practical: 7–9 hours consistent schedule. Dark, cool room. Wind-down routine. Track it.First step: Pick a non-negotiable bedtime and protect the hour before it.8- Track, Test & Iterate (Data Over Feelings)DexaThanks 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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  822: Motivation Monday - Best Fitness Wearables 2026, Is Creatine Safe? & Defining Your Why 13.07.2026 48min

  ➢ Apply for 1 on 1 coaching www.colossusfitness.com➢ Follow us on Instagram - https://www.instagram.com/colossusfit/?hl=enWelcome 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 our thoughts on wearables, why we’re into fitness and the safety and pros of creatine.Josh quote: “We do not stop exercising because we grow old, we grow old because we stop exercising.” -**Kyle quote: “**There is no tomorrow!”What has us excited or intrigued:Client shoutout: LisaWeekly questions:Question 1- Where are you guys at with wearables? Have you changed anything up and what data do you look at specifically?Question 2- What is your response when people ask you why you go to the gym/what the goal is? Someone asked me that today, but in a way where the question hinted at when I’d be done going…which is odd to me haha. So I just said “to be fit and healthy” and that it’s a lifestyle. I guess it’s more odd to me that people don’t see exercising as part of life. But I’m curious what you say to people when you get that question.Question 3- Is creatine safe?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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  821: How to Naturally Improve Energy Levels (FULL BREAKDOWN) 09.07.2026 15min

  ➢ Check out our website www.colossusfitness.comIn this episode we go over 7 different ways to naturally increase your energy levels. There’s no worse feeling than always feeling sluggish, tired, or just not in the right head space.These strategies and tips should help you feel energized.Having low energy is the absolute worst and there’s no worse feeling.Listed points:1- Aim to do more of what inspires you“You often feel tired, not because you’ve done too much, but because you’ve done too little of what sparks a light in you.”2- Spend 15-60 minutes getting inspired each dayAudio booksPodcastsBooksMotivational videos3- Eat a balanced dietA lot of people don’t realize, but a poor diet can substantially decrease energy levels.Ex- heavy fast food meal will weigh you down.Lighter, healthy meal will give you energy and leave you feeling greatProtein helps to stabilize blood sugar levels and provides a longer-lasting energy source. Include sources like lean meats, beans, nuts, and tofu.4- Get rid of the energy draining habitsExamples:Waking up and scrollingLaying in bed after the alarm goes offAlcoholSaying yes to everything and overcommitting5- Get Adequate Sleep/Manage StressAim for 7-9 hours of quality sleep each night.Stick to a consistent sleep schedule by going to bed and waking up at the same time every day.10 hours before bed: No more caffeine. 3 hours before bed: No more food or alcohol. 2 hours before bed: No more work. 1 hour before bed: No more screen time (shut off all phones, TVs and computers). 0: The number of times you hit snooze in the morning.6- Morning sunlightWakes up your brain, Improves sleep at night, Boosts daytime energy7- Get more movementThanks 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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  820: Motivation Monday - How to Get Back on Track After Weekends Away, Handle Summer Social Eating & Stop Fitness Comparison 06.07.2026 46min

  ➢ DM “4th of July” for a special insane deal @ColossusFit➢ Apply for 1 on 1 coaching- https://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 how to get back on track after a bad weekend, handle summer social eating & stop fitness comparison.Josh quote: "The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character." - Arnold SchwarzeneggerKyle quote: “You win some, you learn some.”What has us excited or intrigued:“There are graveyards full of people who wish they could trade spots with you”Client shoutout: EdieWeekly questions:Question 1- How would you go about getting back on track after a weekend away with really bad eating and habits?Question 2- How can I make good choices at restaurants? I find with summer being here there’s so many social events and I usually cave in and go overboard, ruining all my progress.Question 3- I noticed myself getting overly concerned about what others are doing on their fitness journey. I’ve been working hard losing weight, but then see others taking shortcuts and it bothers me. How to get over 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/
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  819: Stop Dieting... Reverse Diet Instead - Eat More Food & Lose More Weight! 02.07.2026 22min

  ➢ DM Me “REVERSE DIET” To be coached personally by me so you can eat more food and burn off more fatThis episode was inspired by a question we got: Can you explain how you are able to up your clients calories after a longer deficit, and still keep them shredded? Wouldn’t that lead to long term weight gain again? - BellaGoing to answer common reverse dieting questions for you.Can everyone reverse diet?Do reverse diets always work?Will I gain fat if I reverse diet?How many calories should I add?Should I be adding calories every week?Where should my calories come from, protein, carbs or fat?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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  818: Motivation Monday - When Should You End a Bulk? The Truth About Fibre & Why You Weigh More When You're Sick 29.06.2026 45min

  ➢ Suggested food list- ➢ Ask a question- https://www.colossusfitness.com/podcast➢ Check out our coaching www.colossusfitness.comWelcome 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 end a bulk, the truth about fibre and why you weigh-in higher when sick.Josh quote: "If you show me the information and it makes sense, I'll just change my mind, I don't get married to my beliefs, that's one of my things I'll say is don't marry your beliefs. You should date them." - Dr Layne NortonKyle quote: It’s better to acknowledge a hard truth and face it head on rather than pretend it doesn’t exist”What has us excited or intrigued:Client shoutout: Brooke- well over 100 pounds downQuestion 1- Why do you reccomend fibre so much for fitness?Question 2- Why do I weigh in heavier when I am sick?Question 3- If you have been bulking and in a surplus 250-500 calories how do you know when to do a cut? Is there a body fat percentage range you would recommend? or if the strength gains start stalling and for how long?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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  817: Fix Your Life With This Self Improvement Knowledge 25.06.2026 17min

  ➢ Apply for coaching www.colossusfitness.comIn this episode we take a deep dive into an Instagram post we recently came across. “Everyone 18-35, drop some elite ball knowledge but the topic is self improvement.”We dive deep into some different tips and strategies to improve your life and habits, guaranteed. 1- Every pattern in your life repeats until you learn the lesson. The moment you choose differently, the loop ends and growth begins.2- You suffer more in your head than in reality3- Action ends suffering4- By the time you have the perfect plan, its too late.5- Sit and observe. Everything has a pattern- people, problems, situations, even life itself. The moment you crack the pattern, everything begins to change. And simply observation itself will change outcomes.6- Work on your nervous system regulation7- If you say something, do it. If you can’t do it, don’t say it.8- Motivation is a lie9- Put yourself in hard situations and figure it out later.10- Start today. start now. don’t wait for Monday, 1st of the month or the new year.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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  816: Motivation Monday - Look Amazing in 30 Days? The Truth About Soreness & Learning to Say No 22.06.2026 34min

  ➢ Message me “Father’s day promo” for 3 spots➢ Check out our website- www.colossusfitness.com➢ Ask a question for Motivation Monday- https://www.colossusfitness.com/podcast➢ Soreness YT video- https://www.youtube.com/watch?v=7UbHeTPfTpM➢ Sweating YT video- https://www.youtube.com/watch?v=pDkwoE-7VgM&t=4sWelcome 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 look amazing in 30 days, the truth about soreness and sweating & learning to say no.Time Stamps:(0:00) - IntroJosh quote: "Goals are good for setting direction, but systems are best for making progress." - James Clear**Kyle quote: “**When the pain of staying the same becomes greater than the pain of change, that is when we change.”What has us excited or intrigued:Client shoutout: Hard working fathersWeekly questions:Question 1- I’ve got a trip coming up in just over 4 weeks and want to get ready for the beach. What would you recommend me doing in that short of a time frame?Question 2- I’ve been seeing some great progress in my weight loss and strength but find I’m not sore or don’t sweat from my workouts. What am I doing wrong? Question 3- How to get better at saying no? I always have the right intentions and really struggling with saying no to things that are holding me back.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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  815: Why Your Workout Routine Is Trash (How To Make A Perfect Routine) 18.06.2026 19min

  ➢ Apply for coaching www.colossusfitness.com➢ Perfect workout structure podcast- https://open.spotify.com/episode/0CeoZ7WD7RtTAWhB601O1X?si=Qx6Qh469Q5uemQtBKlZzDgIn this episode we break down why your workout routine needs to be changed and what’s likely wrong with it. We break down everything included in a perfectly optimized workout routine.(0:00) - IntroThis episode is for you if:You change workouts every week.You train hard but do not track anything.You copy influencers with completely different goals, genetics, and lifestyles.You do too much junk volume.You skip legs, mobility, cardio, or recovery.You have no progression model.You only judge workouts by sweat, soreness, or pump.This can be fixed with a good routine. One that isn’t random and has intention.What makes a routine bad:-Random-Too easy-Too advanced-Built around motivation and is one you can’t follow-Is made for someone else and not youHow I design elite routines for my clients that get 5x faster results:Start days of weekVolume (MRV/ MED) - Somewhere in the middleSplit or themeExercise selectionNervous system considerationsCadence w gym equipmentThanks 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/