Fit, Healthy & Happy Podcast

Check out our website www.colossusfitness.com to learn more, and fill out the form for coaching! Summary of episode: In today's episode I share with you how to create a perfect workout structure for maximum gains. Listed points: 1- Prepare the mind (motivational video, know your workouts etc) 2- Quick cardio warmup 3- Dynamic stretches/mobility movements (few mins) 4- Compound movements- work up to the working weight 5- Accessory movements 6- Cooldown 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/ Support the Show.

➢DM “Fat Loss” to @colossusfitness to lose 20lbs or more, for good ➢ Our youtube channel- https://www.youtube.com/@ColossusFitness 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 dedicated to fitness, navigate a busy gym & best part about being a coach. (0:00) - Intro (0:30) - Question 1- How do you stay dedicated to healthy eating and exercise? - Michelle (9:35) - Josh quote: “People don’t care until they are in pain.” (16:55) - Kyle quote: “The wolf that is on the hill is never as hungry as the wolf that is climbing the hill. And so you gotta get hungry, and stay hungry” (18:15)- What has us excited or intrigued: (23:40) - Where we’re at in our journey? (26:00) - Client shoutout: Tayler (28:45) - Question 2- How would you navigate at the gym when machines are taken? (34:05) - Question 3- What’s your favourite part about being a coach? 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/ Support the Show.

In todays episode we give you seven tips to achieve a high level transformation as shared from our clients. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/ 1- Might be odd but on May 11th I will hit 1 year sober after being a alcoholic. This journey that I am on being healthy and putting all my energy on being the best version of myself. Pushing to eat right and lift gives me a bigger purpose than to come home and drink. My life in all aspects have changed. - Marc 2- Not unique but pre-logging my food really helps. Not that I 100% stick to the pre logged food each day, but it gives my day framework and then I know how I can add or adjust. - Ellen 3- Once clothes became too big for me, immediately get new ones and donate the old ones. By doing so, it was a mental thing for me knowing I won’t ever need to wear those big clothes ever again, so there’s no reason to keep them. If I did keep them, then it would be “okay” if I gained weight again because at least I had clothes to wear. (It worked in my brain haha) -Tayler 4- Accountability. When I had to report probably my worst week in the whole process to coach Lauren, I was super embarrassed (like she was my mom 😂 ) and it made me never want to have a week like that again. Been trying to kill it since! - Ruth 5- For me I’ve stayed open minded and not set expectations for my transformation as far as what my physique will look like. I have just watched my progress and just seeing what my body is becoming. (Hope that makes sense) 🤣 - Rachel‌ 6- Having a boss that is supportive of my fitness journey! I used to have a supervisor who knew I preferred working out at 3 AM, so I would show to work early with the intent to leave early, only to get caught up in work keeping me there until late. He gave me the OK to come to work a few hours later than the rest of the team, because he wanted to make sure I still got my AM lift in but then had a few hours at home to decompress/handle life things before showing up for work. - Kaitlynne 7- As someone who has always been very active in sports as well as my former career, and working out for the past 20+ years, but never felt I saw the results that I should have for that amount of exercise, I can 100% say that nutrition is everything. If you’re more focused on your workouts than your nutrition, you will never meet your goals. Getting the guidance on the nutrition aspect has been paramount to my success. The most beneficial nutritional related things for me have been tracking calories, understanding caloric deficit/surplus in relation to my actual maintenance cals, learning about reverse dieting, finding the leanest sources of protein, increasing fibre intake, finding low or 0 calorie substitutes for many food items (especially sauces), keeping unhealthy food out of the household, not drinking too many empty calories, and not eating to the point of being over-full just because the food tastes so good. - Jonathan Support the Show.

➢ DM “SUMMER SHRED” last chance! (3 spots opened up) ➢ Learn more about the summer shred- https://summershred.ca/ 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 tips to stay motivated, how to approach rest days & gym courtesy. (0:50) - Josh quote: "You don't stop lifting when you get old, you get old when you stop lifting." (3:20) - Kyle quote: “The more you give, the more you get.” What has us excited or intrigued: (15:35) - Client shoutout: Summer shred action takers Question 1- Is it rude to ask someone how many sets they have left? (22:30) - Question 2- What to do when you feel unmotivated? (25:40) - Question 3- Morning yall! A question I have is what is the optimum time to have a rest day? And do you recommend an active rest day with a long walk, bike ride, etc? 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/ Support the Show.

DM “CHALLENGE” To @ ColossusFit To join our summer shred challenge 🔥 Summary of episode: In today's episode I am going to show you how to break through plateaus and see the progress you've always dreamed of. Listed points: HydrationStressThanks 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/ Support the Show.

➢ Learn more & apply for the challenge- https://summershred.ca/ 🔥 ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/ ➢ Greg Plitt motivation video- https://youtu.be/oPpMSxq4VCA?si=ThOfTrzqLIbFmCD9 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 running & weight training, how to get toned and learn your total calorie intake (0:00) - Summer shred challenge (1:20) - Intro (2:10) - Kyle quote: “Bet on yourself. If you bet on yourself you’ll never lose.” – Greg Plitt (4:30) - Josh quote: Everyone is jealous of what you’ve got, no one is jealous of how you got it.” — Jimmy Carr (8:55) - What has us excited or intrigued (11:15) - Where we’re at in our journey? (13:45) - Client shoutout: Nick White (15:40) - Question 1- I’m training for a 5k and I want to run at a decent pace (I’m not a runner) but I also have strength and aesthetic goals. How can I best manage strength training and running? (21:45) - Question 2- How many calories should I be eating a day/ what is the best way to navigate this? (27:35) - Question 3- How can I get more toned? In particular I want to have less arm fat and really see those tone up. 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/ Support the Show.

Check out our website to learn more and apply- www.colossusfitness.com What is metabolism? you will burn more calories at rest and during activity2- Focus on Building high quality muscle 3- Stay Active 4- Increase Protein intake 5- Stay Hydrated- 6- Get Enough Sleep: 7- Manage Stress: Chronic stress can lead to hormonal imbalances that can slow down your metabolism. Practice stress-reducing techniques such as meditation, deep breathing exercises, yoga, or spending time in nature. Remember that individual metabolism can vary based on factors like age, genetics, and body composition. It's essential to focus on overall health and well-being rather than solely on boosting metabolism for weight loss. 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/ Support the Show.

➢DM “FAT LOSS” To @ Colossusfit on instagram -https://www.instagram.com/colossusfit/ ➢Get your FREE fast food survival guide- https://colossusfitness.lpages.co/ultimate-fast-food-and-restaurant-survival-guide/ ➢Books mentioned- "Goodbye Things" & "Digital Minimalism" 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 minimalism, thoughts on meal prep delivery & healthy fast food options/tips. (0:00) - Intro (0:45) - Kyle quote: "I want to tell you that the windshield is bigger than the rearview mirror for a reason. What's in front of you is so much more important than what's behind you." -Jelly Roll (3:40) - Josh quote: “Throw out your conceited opinions, for it is impossible for a person to begin to learn what he thinks he already knows.” - Epictetus (6:15) - What has us excited or intrigued: (10:45) - Client shoutout: Kelly (13:55) - Question 1- I remember way back in an earlier episode you guys talked about minimalism. Is that something you still follow and how do you battle hyper consumerism in your lives? (24:30) - Question 2- What are your thoughts on getting meal prep delivery? I don’t have a lot of time and I want to be healthy and lose weight. (29:00) - Question 3- I was wondering any tips you have on navigating eating out and how to approach it. There’s a local burrito place I like visiting but I’m scared it’s ruining my results and not helping me lose weight. Please help 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/ Support the Show.

➢ Website www.colossusfitness.com ➢fast food survival guide- https://colossusfitness.lpages.co/ultimate-fast-food-and-restaurant-survival-guide/ Summary of episode: In today's episode we share seven powerful tips to make dieting easy. Listed points: 1- Do it with others. -Group chat w/ a challenge can help immensely. 2- Schedule things out so there’s no unknowns. 3- Plan for social occasions: Anticipate social events or dining out situations and plan ahead by looking at the menu beforehand and choosing healthier options. You can also eat a small, healthy snack before going out to help curb your appetite and prevent overeating. 4- Practice mindful eating Pay close attention to your body's hunger and fullness cues, and eat slowly and without distractions. This can help prevent overeating and promote greater satisfaction with your meals. 5- Focus on nutrient density Instead of solely counting calories, prioritize foods that are rich in nutrients like vitamins, minerals, and fiber. These foods tend to be more filling and satisfying, making it easier to stick to your diet while still meeting your nutritional needs. 6- Stop making excuses 7- Practice flexible dieting 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/ Support the Show.

➢ DM “Summer Special” to @ Colossusfit to apply for our 1 on 1 custom coaching program ➢ How to Properly B Stance deadlift- https://www.youtube.com/watch?v=SwQtQvcrz-c ➢ Chris Williamson 15 ways to reduce phone addiction- https://www.youtube.com/watch?v=BFsNO_Q8Ilg 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 worst nutrition mistakes, gym problems and if flexibility is important. (0:00) - Summer Special (1:25) - Kyle quote: “To get what you want, you have to deserve what you want” - “What you have at the moment you’ve attracted by the person you’ve become” Josh quote: "Either you run the day or the day runs you." - Jim Rohn (5:15) - What has us excited or intrigued (13:45) - Where we’re at in our journey? (20:05) - Client shoutout: Grecia (24:20) Question 1- Based on current mainstream views around nutrition and training, what is the number 1 aspect that should be unlearned before beginning any sort of lifestyle change? (32:25) - Question 2- Thoughts on flexibility training in addition to strength training? (37:35) - Question 3- Have you heard of b-stance deadlifts? 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/ Support the Show.

DM “Summer Special” to @ ColossusFit on instagram Learn more about coaching: https://colossusfitness.com/ Summary of episode: In today’s episode we are giving six surefire steps to help you achieve your dream summer body. Listed points: 1- Set goals 2- To get leaner you need to be in a deficit 3- Increase activity 4- Set a new identify for yourself 5- Start taking action now and go all in 6- Have things to look forward to and to motivate you 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/ Support the Show.

➢ DM us “Summer special” last summer chance (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 macros vs. meal plans, fasted cardio benefits & back strengthening exercises. Josh quote: "Loser's fail once and quit. The winner fails a thousand times but just keeps getting up. Embrace failure." Kyle quote: “If the version of you from 5 years ago could see you right now, they’d be so proud. Keep going.” What has us excited or intrigued: Client shoutout: Ashley Question 1- Thoughts on meal plans? I’ve heard about some coaches giving them where other coaches do macro coaching. Would love to hear your thoughts! Question 2- I find my back is super weak, and I’m looking to do exercises at the gym to strengthen it. What would you recommend? Question 3- Are there any benefits to fasted cardio? I used to hear about it all the time, and still hear about it sometimes from friends at work. Curious to hear your thoughts. 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/ Support the Show.

➢ Follow Maxx on Instagram- @Maxxchewning ➢ Check out Maxx's youtube channel- https://www.youtube.com/@maxxchewning Maxx Chewning is one of the OG’S of youtube and a podcaster. He owns multiple businesses including sour strips & ever forward. He's also a sponsored athlete, deadlift king and so much more. Hope you enjoy this episode. Time Stamps: (0:00:00) - Hernia Surgery and Heavy Lifting (0:04:29) - Managing Multiple Business Ventures and Priorities (0:12:55) - Evolution of Fitness Industry Community (0:25:09) - The Evolution of Fitness and Business (0:34:44) - Transitioning From Powerlifting to Business (0:43:33) - Overcoming Setbacks and Moving Forward (0:48:12) - Fitness Industry Insights With Maxx 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/ Support the Show.

➢ DM “Reverse Diet” to @ Colossusfit to learn how to eat more food, lose more fat and build more muscle- 4 people ➢Get your FREE form guide sent to you- http://bit.ly/FormCheatSheet 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 (0:00) - Special offer (0:45) - Intro (1:30) - Josh quote: "Today is your day. To start fresh. To eat right. To train hard. To live healthy. To be proud." (3:55) - Kyle quote: "Too skinny. Too fat. Too muscular. Too big. Too small. You're always going to be "too something" to someone. Just be yourself." (5:55) - What we're excited about Just be yourself. (14:00) - Client shoutout: Benjamin Question 1- How to prevent injury while lifting? Question 2- How to reverse diet and is it worth it for me? What’s the difference between this and a bulk? Question 3- How to get more protein in your diet? 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/ Support the Show.

➢ DM us “fat loss” to apply for coaching and get the results you deserve. -3 spots Summary of episode: Sit back, relax and enjoy this fun episode about our journey through fitness and how the industry has changed for the better and the worse over the last 15 or so years. 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/ Support the Show.

➢ DM us on IG “Fat loss” to apply for 1 on 1 coaching. (4 spots) ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en ➢ Message us "free form guide" to IG to get your FREE guide. ➢ Deadlift form video- https://www.youtube.com/watch?v=cHJHvV2EPsY 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 lose the stubborn belly fat, fix posture & improve deadlift strength. (0:00) - Intro (0;45) - Josh quote: “Your only limit is you.” - Kyle Joseph Grondin (5:10) - Kyle quote: “if you can't find 10 minutes in the day to meditate, you probably need 20 minutes.” What has us excited or intrigued: (11:05) - Client shoutout: Kamryn w/ coach Jason (13:55) - Question 1- I’ve noticed myself struggling with posture these days. I’ve even been called out for it from a friend. Any exercises you’d recommend to help fix it? (20:05) - Question 2- Any tips on how to improve my deadlift? (26:40) - Question 3- Got that last little bit of bottom belly fat. How can I get rid of it? It’s hanging on for dear life. 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/ Support the Show.

DM “Coach” to @ ColossusFit on instagram to build muscle faster In today's episode we share nine killer ways to build muscle faster. Listed points: 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/ Support the Show.

➢Leave a comment what is on the screen at the start of the episode! ➢Apply to get your Polished Physique: https://colossusfitness.com/ ➢ 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 build muscle (0:00) - Special offer (2:10) - Kyle quote: “If you aim at nothing, you’ll hit it every time” (4:45) - Josh quote: “The hard work puts you where the good luck can find you.” (6:40) - What has us excited or intrigued (16:42) - Client shoutout: Steve (18:40) - Question 1- I snack at night and lose all my progress, do you have any tips to stop that? (26:13) - Question 2- How to build muscle and lose fat at the same time? (31:00) - Question 3- How can I hit 10k steps in a day? 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/ Support the Show.

Learn more about our online coaching to get your guaranteed results: https://colossusfitness.com/ Summary of episode: You work hard all week. Do everything right. Great nutrition, bank all your workouts, get good sleep, then the weekend comes and everything to goes belly up. Here are four steps to stop that from happening. Listed points: 1. Change your mindset 2. Get ahead Early 3. Fail to plan - Plan to fail 4. Remember your goals 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/ Support the Show.

➢ DM us “SUMMER READY” to our IG @ColossusFit to apply for coaching ➢ Follow us on IG @ColossusFit - https://www.instagram.com/colossusfit/?hl=en I know I know, we’re a bit early here, but summer is just about 100 days away. 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 crunches for a six pack, alcohol & fitness and how to lock in on your journey without pushing friends away. Time Stamps: (0:20) - Josh quote: "Say yes to things that scare you." (1:25) - Kyle quote: “No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” - Socrates (3:13) - What has us excited or intrigued (8:25) - Where we’re at in our journey? (14:45) - Client shoutout: Krista (15:57) - Question 1- Do you need to do crunches and ab exercises to get a six pack? I know you say it’s mostly nutrition so can I theoretically have great abs by just eating healthy and working out without doing specific ab exercises? (22:35) - Question 2- What’s the healthiest cocktail to drink in moderation when trying to lose weight? (29:10) - Question 3- What’s the best way to lock in & focus without pushing away friends/connections with the outside world? - Kaitlyn 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/ Support the Show.