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FREE SUPPLEMENT GUIDE - DM “SUPPLEMENT GUIDE” To @ colossusfit on instagram (0:00) - Intro INTRO: Creatine = one of the most researched supplements ever Still widely misunderstood A lot of noise around creatine when there doesn’t need to be. WHO SHOULD TAKE IT: People lifting weights Anyone trying to build muscle or strength Dieting individuals (helps maintain performance) High stress / low sleep individuals Vegetarians may benefit more (lower baseline creatine levels) (Basically everyone with some few exceptions that we will get to later in this episode) WHAT DOES CREATINE DO? Helps your body produce energy (ATP) faster Think: “battery pack” for muscles and brain Result: More strength More reps: more output = more long term muscle mass Better training output - better quality workouts, slight improvement to recovery capacity Also proven to help with high intensity efforts within endurance work for athletes. You can produce more power in these moments and recovery faster between hard efforts. Cognitive and brain benefits (Emerging science) Improves memory, focus, mental fatigue resistance and it’s especially prevelant when dieting, sleep deprived and in high stress situations New science showing some fatigue resistance (especially in sleep deprivation) Aging / longevity support Dosage: Standard 3-5g daily No need for a loading phase. Higher side effects and same result Must be consistnet, try not to miss multiple days. You will lose the effect Side effects? Mainly GI issues. You can circumvent by starting at 3g, taking it with food and trying to split in two doses while staying hydrated. 2–5 lbs water weight (intramuscular, not fat) Pre-existing kidney issues → consult doctor Closing message: Not a magic solution High ROI supplement if basics are already in place Simple protocol: 3–5g daily Stay consistent Focus on training and nutrition first There are also responders and non responders, experiment with it and see how you feel. 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 “Birthday Promo” TO @ COLOSSUSFIT On Instagram 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 fat fast, navigate a night of drinking, and why the scale won't move. Josh quote: “Most people don’t fail because they aim too high — they fail because they can’t stay consistent once it gets boring.” Kyle quote: A lot of people wait for the perfect condition to start. I don’t realize starting is the perfect condition. “It doesn’t get easier, you just get stronger/better.” What has us excited or intrigued: Power of a coach: Getting lost on journey with a map, it keeps re routing you to your destination. A coach does the same thing no matter what detours come your way. Why this is key in a summer Client shoutout: Rylee Weekly questions: I’m doing everything right but the scale isn’t moving. What am I missing and is it possible my scale is broken? How aggressive should I be right now if I want to get lean for summer? What are the downsides of eating as little as possible? I want to go out and have drinks with my friends. How can I navigate this and not throw away all my progress and feel horrible the next day? Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox Monday question [email protected] ➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

DM “Summer Shred” to Instagram @ColossusFit to apply for our programBanded shoulder warmup video- https://www.youtube.com/shorts/si3NsWSEtT0If you’re serious about building muscle, losing fat, and actually sticking to your fitness journey long term, these are the best fitness investments we’ve made over the years.In this episode, we break down 10 of the most impactful tools, habits, and purchases that have helped us get stronger, leaner, and more consistent without wasting time on trends or gimmicks.This isn’t about flashy supplements or shortcuts. It’s about the simple things that actually move the needle.We cover everything from gym essentials and recovery tools to mindset upgrades and environment changes that make staying consistent easier.If you feel stuck, inconsistent, or like you’re always starting over, this episode will show you what’s actually worth investing in.Timestamps:0:00 IntroTop fitness investments discussed:1- Best water bottle for hydration and daily performance2- Resistance bands for strength training, warmups, and mobility3- Sauna benefits for recovery, health, and longevity4- Secretlab chair for posture, comfort, and work productivity5- Knee sleeves, lifting belt, and squat shoes for strength and injury prevention6- Lacrosse ball for mobility, muscle recovery, and pain relief7- Kindle for personal development and building better habits8- Choosing a high-quality gym environment and towel service9- Investing in mentorship, coaching, and accountability10- Sleep optimization tools like humidifier, blackout curtains, and mattress Follow us on Instagram: https://www.instagram.com/colossusfitApply for coaching: https://colossusfitness.com/

➢ Limited edition crewneck giveaway- https://www.instagram.com/p/DXDAQhSEYML/?hl=en ➢ Share our podcast to your Instagram story for 10 bonus entries!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 fitness habits, how to stay fuller longer and reduce muscle soreness.Josh quote: "It’s all about hard work. I think people now they don’t like hard work. They want to have the result but they don’t want to take the journey. It’s the journey that strengthens you. When you push yourself to the limits you find out about yourself. Theres no way to go around this. There’s no magic tricks. You’re going to work hard. You’re going to push yourself. You’re going to be sweating. You’re going to be in pain if you want to be successful." - Dorian YatesKyle quote: “Stopping your worst habit will change your life way faster than starting your best habit. Fix the leak before filling the bucket.”What has us excited or intrigued:Client shoutout: Kennedy1- What are some of the worst fitness habits you see that hold people back from seeing change?2- What are some ways to help me become more full with the food I’m eating? I’ve seen people starting to take some steroids to help with this and not sure what to think about it.3- What’s the best way to reduce muscle soreness? I find my lower body takes forever to recover but upper body is never sore.Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ Message "Summer shred" on IG @ColossusFit to join our challenge starting May 4th ➢ Follow our IG - https://www.instagram.com/colossusfit/?hl=en Mindset is everything. We can give the best nutrition, training strategies, etc but without the right mindset in place, none of it will work. Hope this helps you out! 1- Genuinely believe in what you’re doing and why you’re doing it 2-  Take ownership Understand why what you’ve done in the past has failed you 3- Remove the all or nothing mindset -Use Failure as Feedback Ask yourself: What can I change tomorrow to get closer to my goal?Focus on consistency over perfectionShowing up every day, even imperfectly, compounds far more than waiting to be “perfectly ready.”4- Allow small wins to compound and build momentum 5- Get real accountability this time around *join our challenge 6- Learn to do things no matter the circumstance Cold, rainy, tired, sore- get it done anyways 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 "Summer Shred" to Instagram @ColossusFit 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 AI workouts, what we eat in a day and if lifting heavier or lighter is better. **Josh quote: “**Make a decision, don’t question if it’s the right decision. Make the decision and make it the right decision” **Kyle quote: “**If failure were possible but if you knew it happened it would help you? What would you do?” * If failure were not possible, what would you attempt? Not best question , good question lead to great one What has us excited or intrigued: Client shoutout: Ab transformations Weekly questions: 1. I asked chat GPT to make me a routine. I gave it my skill level, my history and my goals. I also asked it to set my macros and give me advice. I feel like I know what to do I just find I’m not actually seeing measurable progress. What am I missing? 2. What does a typical day of eating look like for you guys? 3. What’s worse: lifting too light with perfect form, or too heavy with sloppy form? Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox Monday question [email protected] ➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ Get your FREE form guide- https://colossusfitness.lpages.co/form-cheat-sheet/➢ Follow us on Instagram https://www.instagram.com/colossusfit/?hl=en I’m a form expert with 30+ million views on my form videos If you feel like you’re putting in the work but not seeing the results you deserve… there’s a really good chance it’s not your effort—it’s your form. After coaching 5,500+ clients, we see the same mistakes over and over Big difference between doing something and doing it well. Not even 8 reps is the same. End of this episode I’m going to give you the formula to have top 1% form in gym -Too heavy and ego lifting or going to light (Girl on laptop, if you don’t take it seriously you arent going to naturally work the right muscles) -Breathing -Rushing reps, trying to speed through. If it feels robotic it’s trash, it should be controlled and intentional -Then you need to keep that standard. People get lazy over time Instant form fix: Drop weight by 10% 2 second negative on every rep and hold squeeze for 1 second Film yourset and analze, cross reference to our form guide if need be 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 “Beach Ready” to Instagram @‌ColossusFit (6 Spots Available)➢ 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 the best ab exercises, how to avoid people pleasing at get better at tracking calories. Josh quote: "The clock is ticking, are you becoming the person you wanna be?" Kyle quote: “You get what you tolerate” What has us excited or intrigued: Sauna example living to 100 Client shoutout: Bikini ready transformations. Marissa, Kennedy, Sarah, Tayler, Tiffany, etc Weekly questions: Question 1- I’ve got a trip coming up start of June and I want to be ready for it as I’ll be in a bikini most of the time. Any tips? Qestion 2- I’m not the best at always making the best choices when I’m around friends and family because they can often criticize. What’s the best way to stop caring about what others think? Question 3- I really struggle with the concept of logging even though I know it’s what is best for me. Any tips to make this easier? Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox Monday question [email protected] ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Message us on “Summer Shred” on Instagram @ColossusFit for a special offer If you feel like you’ve been doing everything right but the scale just isn’t moving, this one’s going to hit home. Here’s the truth. Fat loss doesn’t just stall for no reason. There’s always something going on under the surface. After coaching over 5,500 clients, we’ve seen the same patterns come up again and again. So today, I’m breaking down the 5 silent fat loss killers that are probably holding you back right now. And more importantly, I’m going to show you exactly what to fix this week so you can start seeing real results again. (0:00) - Intro Listed points: Silent success killers: Going half inUnder reportingWeek mindset (You need more motivational inputs and support)Low step countUsing dieting as an excuse why you can’t train hard Smash through your plateau with this 7-Day Rest: Track all food (no guessing)Hit protein daily8–12k steps per daySleep 7+ hoursPlan your weekend BEFORE it happensThanks 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 "Summer Shred" to apply for early bird pricing for our summer challenge ➢ 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 do a rapid fire of 10 of your top questions. This episode was a great time and we hope you enjoy it! Rapid fire questions: 1- What did you want to be when you grew up? 2- What’s harder? getting lean or staying lean? 3- If you could only do one, would it be a cold plunge or sauna? Why? 4- What food would you eat for the rest if your life if it could only be one thing? 5- Favorite “cheat meal” food? 6- How much caffeine do you consume a day? 7- One fitness myth that needs to die forever? 8- One fear you had to overcome to grow? 9- One thing you wish you knew in your 20’s? 10- If you could just share one piece of advice with someone to get them to succeed on their journey, what would it be? Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox Monday question [email protected] ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique:  https://colossusfitness.com/

➢ Apply for the summer challenge by messaging “summer challenge” to IG @‌ColossusFit ➢Fast food survival guide- https://colossusfitness.lpages.co/ultimate-fast-food-and-restaurant-survival-guide/ In this episode we go over 6 pro tips to make losing weight easier so you can get in shape for summer, but also stay in shape for life. 1- Schedule things out so there’s no unknowns. Use a calender for upcoming events Pre log your food on those tougher days. 2- 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. When eating out, chose the healthy option 3- Do it with others and get everyone around you on your side -Our challenge will be a good place to start 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- Use the freedom formula *This is what I’ve used for 5,000+ transformations 6 - Cut the excuses Way too many people consistently find excuses to make and simply make too many of them. Just fully lock in and it will be way easier 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/

➢ “Summer challenge” to apply- summer challenge included ➢ Youtube form  playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7&si=RDSIX1-hjhBTs9Ky 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 in shape for summer, lose a ton of weight and connect your mind to the muscle properly.  Question 1- I’m looking to get in shape for summer and I know it’s coming up fast, any tips or tricks? Josh quote: “All in or not in there’s no middle.” Kyle quote: “Everyone wants to be a lion but no one wants to do what lions do.” What has us excited or intrigued: Client shoutout: Ariel and Favio 2- What's the best way to start a fitness journey to someone that's overweight? 3- My number one fitness question is how to activate the mind muscle connection. For me I have a hard time feeling that connection in my back. Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox Monday question [email protected] ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ Get our free recipe guide- https://colossusfitness.lpages.co/52-high-protein-recipes/ ➢ Get our suggested foods list by messaging me "Food list" on IG @ColossusFit ➢  Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en First we need to define what processed protein is Level 1 (Minimally processed): -Why isolate, greek yogurt, pasteurized egg whites Level 2 (processed): -fridge Protein bars, flavored yogurts, deli meat Whey isolate isn’t that proccessed: * Is derived directly from a whole food (milk) * Undergoes mechanical filtration * Has no structural change to amino acid sequence * Usually contains very few ingredients (often just whey + lecithin) Compare that to: * Protein bars with 25+ ingredients * Deli meat with nitrites, phosphates, preservatives * Ultra-processed foods with emulsifiers, stabilizers, flavor enhancers Whey isolate is closer to: * Greek yogurt (strained milk) * Egg whites (separated egg protein) * Tofu (coagulated soy protein) It’s concentration — not synthetic reconstruction. What is the concern with processed? * Research showing data of ultra processed food correlating with higher-all cause mortality. * Not protein specific, more high in refined carbs, seed oils and sugars * Low in micronutrients but high in total calories * Bloating from sugar alcohols or lactose (but this is an digestive comfort issue) Processed protein has eben studied rigorously and science has shown * No increase of increased mortality * Safe for your kidneys In general I argue any processing negatives (if any) are outweighed by the benefits of a high protein diet. Food quality does matter but what matters the most is * Total calorie control * Adequate protein intake * Fiber intake * Micronutrient diversity * Limiting ultra-processed food dominance “Processed protein isn’t the villain. Under-eating protein, overeating calories, and lacking muscle mass 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/

➢ Apply to get your guaranteed results- https://www.colossusfitness.com/ ➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en ➢ Minimalism documentary- https://www.youtube.com/watch?v=J8DGjUv-Vjc 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, deal with night time cravings & issues in the fitness industry. Josh quote:  “Happiness comes from within.” Kyle quote: “Trees don't hang around with the grass, even though they all started from the same place” What has us excited or intrigued: Client shoutout: John Weekly questions: Question 1- How have you stayed so consistent over the years? I find it so hard for me to stick to anything for more than a few weeks. Question 2- I find after 7pm I get a bunch of night time cravings. What are some ways to navigate that to stay on track with my fat loss goals? Question 3- Are there any issues you currently find in the fitness industry? I’m a personal trainer and seems like there’s always something wrong in our industry. Email me/ submit a mailbox Monday question [email protected] ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique:  https://colossusfitness.com/

KEY WORD: Summary of episode: (0:00) - Intro 1- Focus on progress, not outcome Instead of obsessing over: The scale Your abs How fast you’re progressing Focus on: Did I hit my protein? Did I train with intensity? Did I sleep well? 2- Think Long Term Having short term goals (monthly, 90 days, etc) is great but long term is what will keep you going for years 3- Don’t entertain bigger excuses Small excuses hold you back, but bigger excuses hold you back for life Examples: -”Once i reach x age it all goes downhill” -”My metabolism is going to keep me overweight” -”My genetics suck, that’s why I can’t see change” 4- Affirmations Today will be a good day, too easy, this will be light, I make good decisions 5- Stop identifying as “all or nothing” Progress isn’t ruined by: One burger One missed lift One off day It’s ruined by quitting. 6 - Ask yourself what would a healthy person do "Do what's easy, life will be hard. Do what's hard, life will be easy." 7- Treat yourself like someone that deserves results Your kids are important, but you’re just as important 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/