Advertise on podcast: Fit, Healthy And Happy Podcast

Apply for 1 on 1 coaching WWW.COLOSSUSFITNESS.COM 1- Normal is living with disease or obesity in 2026 72% of American adults are overweight or have obesity. 40% have obesity. 1 in 10 have severe obesity. 1 in 8 have diabetes, and 1 in 4 of those don’t know it. 2 in 5 have prediabetes, and 8 in 10 of those don’t know. -If you feel average, you are already in danger. -You need to be the exception. You can’t just be pushed around by life and expect to figure it out later. 2- Obesity doesn’t kill you next year. It bills you for decades and causes you a ton of necessary pain and discomfort. -Joke about if I die, I die -Not that, it’s living with pain and discomfort. Think of how horrible feeling sick is. -Versus normal weight, a first heart event is about two-thirds higher in men and almost double in women. -Death from any cause is only about 18% higher. That’s why people feel fine. The daily bill: high blood pressure, high blood sugar, fatty liver, sleep apnea, sore joints, heartburn, fatigue, and not being able to do the thing you like. The late bill: heart disease, stroke, kidney disease, some cancers, dementia, harder surgeries. Once again, “You don’t just die sooner. You spend more years sick.” 3- Waiting is the expensive mistake -Muscle fibers start leaving in your 30s -if you don’t lift. Lost fibers don’t grow back like they did at 25. After 40 or 50, the same workout and the same protein do less. -Unused fitness drops about 10% a decade after 30. The least-fit group has about 4 times the death risk of the most fit. -Bone is a deposit account you fund young. (if you want strong bones you need to start right away) -Best time to better was yesterday, let this be your wake up call. The work you do today will equip you for a better tomorrow. 4- The minimum week that actually moves this At the very least -7-10k steps a day -Lift weights 3-5x week at approparite rir’s -Protein 1 gram per lean mass -80/20 rule -Take care of rest and recovery -Sleep 7-9 hours -This isn’t the ceiling, this should be your baseline. 5- What that floor is worth -By doing those things consistently You will have 50% less risk for diabetes -50% less chance of dying -Bulletproofing yourelf for longer longevity and ability (Investing in yourself is so key - website) 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 for coaching on our website www.colossusfitness.com ➢ Message “Josh birthday promo” to IG @Colossusfit for 25% off (3 spots available) 0:00 Intro- Josh's birthday promo - 3 spots, 25% off 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 power and danger of ambitious goals, overthinking progress and how to find real balance in fitness. 4:43 Question 1- “I want visible abs, bigger glutes, faster runs, better endurance, less knee pain, better posture AND good recovery… am I asking for too much or how would you structure this?” - Vanessa 14:16 Josh quote: "Paralyze resistance with persistence." 20:31  **Kyle quote: “**To be successful in anything, the truth is you don’t have to be special. You just have to be well most people aren’t, consistent, determined, and willing to work for it, no shortcuts” - Tom Brady What has us excited or intrigued: 24:17  Client shoutout: 30 Day Lock-in Challenge winners & participants 27:46 Question 2- “I am doing a recomp on my own. It is hard and progress is sometimes hard to gauge scale vs definition. And I totally get in my head and over complicate it probably. Would you recommend instead doing a cut then to build OR adding in creatine? - Lori 35:22 Question 3-“What does moderation look like to you in terms of eating / physical fitness / socializing?” - Lia 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/](https://colossusfitness.com/ ‌")

TIME TO GET FIRED UP WITH FIRED UP FRIDAY! In today's episode I share the importance of not looking away and why failure is part of growth. Enjoyed the episode? Drop a comment and let me know your top takeaways.

➢ Get all our free guides- https://www.colossusfitness.com/resources Feeling tired all day? Struggling to get through the afternoon without another coffee or energy drink? In today's episode of the Fit, Healthy & Happy Podcast, we're breaking down 7 simple ways to boost your energy naturally without relying on more caffeine. Tip 1-  Eat, solid healthy food throughout the day Tip 2-Get sunlight exposure each day Tip 3- Maintain a solid morning routine Tip 4- Go on a walk after meals Tip 5- Have things to be excited about Tip 6- Sleep habits and hygiene 10,3,2,1,0 Eliminate caffeine 10 hours before sleep  Cut alcohol 3 hours before bed  Stop working 2 hours before bed   Stop screen time 1 hour before bed   Hit ‘snooze’ 0 times in the morning.  Tip 7- Cut out all the nonsense that drains your energy day to 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/

➢ Message us "Skinny fat" to IG @ColossusFit ➢ Form playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7&si=vd11PcXNAg3ubUsI 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 control cravings, if women and men need workout routines and avoiding injuring in the gym.  0:00 Motivation Monday intro 0:38 Question 1- How do I control cravings? I want to lose weight but I feel like the food noise is so real. Any tips here? 20:58 Josh quote: "I believe the nicest and sweetest days are not those on which anything very splendid or wonderful or exciting happens but just those that bring simple little pleasures, following one another softly, like pearls slipping off a string." 25:16 Kyle quote: “Chance is scary but so is regret.” 31:19 Client shoutout: Jeff Kimmel 34:55  Question 2- How should a workout routine differ across men and women? Do you program differently for your clients? 46:11 Question 3- What is your biggest piece of advice for someone that is injury prone? Could be mentality, physical habits, or something else entirely. 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 1-ON-1 ONLINE COACHING: https://www.colossusfitness.com/ There are only 3 months left in the year. Are you going to coast into 2027, or are you going to use these next 90 days to make some serious progress? In this episode, we talk about why now is the time to push harder, stop waiting for the “perfect time,” and finish the year strong. We also cover: • How to build momentum before the new year • Why most people mentally check out too early • Overcoming obstacles instead of making excuses • The mindset you need to finish strong • Our Fit, Healthy & Happy giveaway If you enjoyed the episode, make sure to subscribe and share it with someone who needs to hear this. Follow us on Instagram: @ColossusFit @FitHealthyHappyPodcast

Apply for coaching www.colossusfitness.com This episode is specifically dedicated to myths I’ve heard in the last few weeks that are consistently going around, and people still believe. Majority of them actually came from the sauna where there are usually very interesting conversations taking place. 1- Metabolism crashes after 30 or 40 *At this age, everything goes downhillThe drop is slow and mostly driven by lost muscle and lower activity, not an automatic age switch. 2- Soreness means progressYou can make great gains with little to no soreness, progressive overload and consistency matter far more than how wrecked you feel. 3- BCAAs are essential for gainsMost people already get enough from regular protein sources, so extra BCAA powders rarely add meaningful benefit. -There is no drink that will truly help you, 99% of the time it’s a waste of money 4- You must get protein right away post-workoutThe anabolic window is wide; hitting your total daily protein target matters more than exact timing. 5- Fasted workouts are the bestThey don’t meaningfully boost fat loss beyond a calorie deficit and often hurt performance for strength or intense training. 6- Sweating more helps you burn more fat  Sweat is just your body dumping heat so you don’t cook yourself. Fat loss comes from a calorie deficit, not from how wet your shirt gets. 7- “That jacked trainer only eats 4 eggs for breakfast and a pound of lean ground beef for lunch and dinner.” Extra- Pickleball and classes have been helping me a ton 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 “ BODY RECOMP” To @fithealthyhappypodcast on IG ➢ Enter our giveaway by following - https://www.instagram.com/fithealthyhappypodcast/ 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 navigate peer pressure in social situations, what the best peptides are and tips to be on your phone less. Question 1- How do you navigate peer pressure in social situations? I have a hard time ordering healthy and being healthy around my friends? Kyle quote: Girl Math: “If it makes you stronger & feel better, an investment, not an expense.” Josh quote: “I stopped asking for a seat at the table when I realized i was built to own the room.” What has us excited or intrigued: Client shoutout: Elvia  Question 2- What are your opinions on peptides, do you take them and in your coaching opinion, which ones are the best? Question 3- Any tips to be on your phone less? it’s taking away from my workouts and I feel my screen time is getting really high. 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/

Welcome to fired up friday where I spend a few minutes getting you fired up for the weekend. In today's episode we are doing a huge giveaway for the first ever Fit, Healthy & Happy hoodie 👀 To enter follow @fithealthyhappypodcast on instagram OR click https://www.instagram.com/fithealthyhappypodcast/?hl=en

➢ Apply for 1 on 1 coaching - https://www.colossusfitness.com/ ➢ Follow us on Instagram https://www.instagram.com/colossusfit/?hl=en In 2021 we covered the habits of people super fit people who stay in shape year round. Five years later the industry got louder with GLP-1s, Zone 2, creatine for your brain, 14 wearables, longevity stacks and we wanted to update the episode to match the current landscape. Listed points: They don’t worry about their body weight. Muscle matters more than the scale. They eat the thing, and still hit the basicsRestaurant, birthday, Friday. They don’t “be good.” They understand the nutritional pyramid of importance. They avoid the noise and create systems to win week after week. - COACHING / accountability They protect sleep and give themselves an edge They have an activity baseline - steps, cardio They never give 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/

➢ Apply for coaching- https://www.colossusfitness.com/ ➢ 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 if you can lose fat without going to the gym, if you gain fat eating before bed and what truly motivates us. 0:00 Costco Kyle and what's on our Instagram 1:55 Question 1- I’ve been doing a great job hitting my steps and nutrition but slacking on the gym with my crazy work schedule. Is that okay? I really want to lose fat and maintain my muscle I’ve built over the years but I am curious if I can get by with being in the gym less. - Jon 7:46 Josh quote: "What would the disciplined version of you do today?.” 9:48 Kyle quote: “People will endure years of misery to avoid a couple minutes of pain” Bill Perkins 11:18 What has us excited or intrigued: 18:12 Client shoutout: Coach KG 23:33 Question 2- Is it bad to eat before bed? I work long days then right to the gym and about two hours before sleep is my most optimal time to eat, am I storing more fat and decimating my sleep? - Ashley 32:09 Question 3- What’s the one thing that motivates you day to day to continue showing up for yourself?  - Fred 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/

There will never be a perfect time. There will always be something going on. Work gets busy. Life gets stressful. You travel. You have events. Your motivation comes and goes. If you keep waiting for everything to line up perfectly before you start, you’ll be waiting forever. You don’t need the perfect schedule, the perfect diet, or the perfect training plan. You just need to start with what you have, where you are, and get a little better as you go. Stop waiting for the perfect time. Start now. ⏳

➢ Apply for coaching ⁠www.colossusfitness.com⁠ ➢ Follow our Instagram- https://www.instagram.com/colossusfit/?hl=en ➢ 7 layers deep- https://www.7levelsdeep.com/ In this podcast episode, we go over 7 ways to get in shape for fall and make the most of the next few months. Fall is one of the best times to reset your fitness routine, rebuild consistency, and start making progress before the holiday season. We break down simple, actionable strategies you can use to improve your workouts, nutrition, daily habits, sleep, and overall health. Whether your goal is to lose fat, build muscle, get stronger, improve your nutrition, or simply get back into a consistent workout routine, these 7 fitness tips will help you stay on track this fall. Instead of waiting until January to start working toward your goals, use the fall season to build momentum now and finish the year feeling your best. 0:00 Eight things to get super fit this fall 0:33 1. Define what success actually looks like 1:59 2. Lock in consistent walks 3:28 3. Reset your habits and morning routine 4:29 4. Winter arc - lean into strength 5:58 5. Plan for cardio you'll actually do 7:32 6. Equip your home for success 9:08 7. Eliminate the excuses 9:58 7.5 Fix your mindset 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 for 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 how to stay dedicated for life, if you can trust online fitness coaches and when to take a break from the gym.Time Stamps:0:00 Motivation Monday intro0:20 Q1: How do you stay dedicated to fitness long term? - Tari12:45 Quote: "Some people say they would kill for a shot or die for a chance but in reality they won’t even wake up 60 mins early for it”14:14 Quote: “The more you sweat in practice, the less you bleed in battle.”17:40 What has us excited23:55 Client shout-out: Tim25:21 Q2: What does having an online coach exactly entail? Do I email you? / do you have an app? What are your takes on this space i feel like its scammy but I know you guys are great so I'm willing to hear you out." - Tamara40:10 Q3: how do you decide when to take a rest from the gym, if at all? It’s become such a habit for me that I never stray from lifting 4x a week, unless I’m too sick (which is maybe once a year). Do you ever take a week off, even as a de-load? Any advantages of doing so? Great job on the podcast; appreciate the positivity and mental health aspects on top of physical fitness. - KasiaThanks 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 to get the results you deserve: ⁠https://colossusfitness.com/⁠ ➢ Follow us on Instagram- https://www.colossusfitness.com/ 1- Would you rather have a personal chef for life who always hits your macros, or have every holiday (for the rest of your life) be a complete free day where calories don’t count? 2- Would you rather always look like you’re in peak shape in photos, or always feel strong and energetic in real life (even if you don’t look as lean)? 3- Would you rather give up caffeine forever OR give up dessert forever? 4- Josh question, eat whatever you want and have it be perfect macros but you can’t taste it OR continue with flexible dieting and 80/20. 5 - Would you rather never have to do cardio again, or never have to do leg day again? 6- Would you rather be shredded year-round but constantly hungry, OR be 20 lbs heavier but eat whatever you want? 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/