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➢ Check out our website to learn more - www.colossusfitness.com ➢ Get our supplement guide FREE- https://colossusfitness.lpages.co/free-supplement-blueprint-final ➢ 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 supplements on a budget, overtraining & best high protein snacks. (0:00) - Intro (0:20) - Kyle quote: "If you are depressed, you are living in the past. If you are anxious, you are living in the future. If you are at peace, you are living in the present." - Lao Tzu (3:00) - Josh quote: “Inspiration is for amateurs, the rest of us just show up and get to work.” — Chuck Close (4:10) - What has us excited or intrigued (9:45) - Where we're at in our journey (10:45) - Kyle's background on fitness (14:40) - Client shoutout: Deanne- Down 18lbs, 4 inches off the waist, originally had a goal of weighing in at 130 (weighing in at 124 now) (16:40) - Question 1- What supplements would you recommend after protein if you’re on a tight budget? (23:30) - Question 2- How do I know if I am overtraining? (27:15) - Question 3- Favourite high protein snack? 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

Visit www.colossusfitness.com to learn more about our guaranteed online coaching service. Summary of episode: While we’ve both successfully undergone many shred phases, we wanted to shed light on some important factors to get success right away, and allow it to compound. Listed points: 1- Actually FULLY commit/Don’t allow any reason for you to push it back. -Half in and half out is one of the worst things you can do. -How you start is incredibly important 2- Start by making changes that aren’t insanely drastic. Ex- for breakfast, cutting out a bit of add ons to my greek yogurt. Afternoon snack being switched out, less toppings on turkey burger, etc -People tend to overcomplicate it thinking they need to start eating entirely different, when this really isn’t the case. 3 - Don’t be afraid to ask for help. -Check out our website and fill out a form. We’ll take care of you 4 - How much do you want to lose? -I find this a better metric than how long it should be. Both can work, but the timeframe may be skewed a bit. 5 - Schedule in more movement. -We’re doing the water walk, 1 hour aiming for 3x a week on top of everything else. 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 “Skinny fat” to our Instagram @Colossusfit ➢ Follow us on Instagram for daily content- 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 improve your body shape, get motivated, and develop long term discipline.  (1:00) - Kyle quote: “You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.” —Michael Phelps (4:20) - Josh quote: "Care about what others think and you will always be their prisoner." Lao Tzu (7:00) - What has us excited or intrigued: (14:15) - Client shoutout: Coach Lauren (20:35) - Question 1- How to build good body shape? I look good in a sweater and joggers. I have wide set hips and am skinny in my arms and legs but I have a pudgey stomach. I heard you guys talk about skinny fat before and that is exactly my issue. How can I fix this fast? (27:05) - Question 2- How can I get more motivated? (32:05) - Question 3- How can I build long term discipline? 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

➢ Jasons Instagram @ Wilkinsontraining  ➢ DM us “transformation” if you're looking to work with us and have coach Jason by your side. Jason is Josh's brother and one of the incredible coaches on our team. He has helped so many amazing people in our program. Some have even lost up to 120lbs which is awesome. In today's episode we have him answer some questions on how to see more results in your fitness journey.  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 “Lean” to Instagram @‌ColossusFit ➢ 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 lose fat without dieting, how to stay consistent with working workouts & the Colossus Fitness origin story. (0:00)- Special Offer (0:45) - Intro (1:20) - Kyle quote: “In life, you cannot change your life unless you change something. If you always do what you always did, you’ll always get what you always got.” (3:35) - Josh quote: "We have come to a point where common sense is now viewed as a revolutionary science. ie- that walking in a forest is good for you, exercising is good for you, whole foods are good for you, sitting in front of a screen all day is bad for you, etc. Living far away from how we were meant to live our lives by nature, is one of the main reasons for modern distress." (7:10) - What has us excited or intrigued (15:50) - Client shoutout: Justis (17:15) - Question 1- How can I lose fat without dieting? (25:20) - Question 2- Ive been struggling to get my morning workout in. Sometimes I sleep in, others I just dont feel like going. Any tips to help out with this? (30:15) - Question 3- I’m new to the podcast and love what you guys are doing. I’ve definitely developed a passion for fitness, and am super curious how you guys got started. I’ll be honest, I still don’t know a ton about you guys, but I saw you have a big following with your youtube channel & Instagram. Curious to hear your story! 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” on IG @‌ColossusFit , 3 more spots opened up. Summary of episode: The goal of this episode is give you higher level nutrition strategies that will actually make a difference on your journey. It’s so easy to focus on meal timing, type of diet etc that won’t actually make much change on your journey, but this should absolutely help. 1- Focus on calories in vs. calories out This one isn’t quite as easy as it sounds, or the other tips but definitely the most important. So many variables come in between watches lying to us, food labels, etc.Aim to use measuring cups, food scales, and track everything for maximum accuracy.Big takeaway- Keep track of the data and you’ll notice trends.2- Don’t sweat the small stuff. Most companies will attempt to get you to part with your hard earned money by using enough scientific terms and big words to make you focus on small stuff so they can sell you fad diets, or supplements.95% of people spend most of their time focusing on the last 5% rather than focusing on what really matters: consistency, adherence, hard work, sustainability, and tenacity. Don’t let your self get suckered.3- Focus on food density Simply put this means that there are low calories in large amount of food. Low energy density means there are few calories in a large amount of food.Easy way to help feel fuller on fewer calories.Some examples- Water, Fish, Lean meat and poultry, brown rice, sweet potato, basically all veggies, low fat popcorn, etcHere's a quick example with raisins and grapes. Raisins have a high energy density — 1 cup of raisins has about 480 calories. Grapes have a low energy density — 1 cup of grapes has about 104 calories.4- Aim to snack less or minimize snacking The more used to doing this, you’ll always be looking for food around the house and just eat a bunch of randomness, especially when hungry.I prefer 3 solid meals with 1 solid snack.4.5 Eat at roughly the same time as usual if possible. 5- Pre log and plan One of the most underrated strategies to help you succeed and stay on track.If you’re reactive vs. proactive, you’ll be highly misguided.6- Learn to be okay eating the same foods It’s been said that we make 200 decisions related to food a day, by eating more of the same foods, we can help minimize that.An easy way to help this remembering all the benefits of the food that you’re having and all the great stuff it will do for your body.Within each meal, ask yourself - what value is this added for me, or what purpose?This teaches you to learn A LOT vs. blindly following a meal plan and allows you to build up the habits.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 @‌Colosssufit to learn how to lose 20+ lbs in 90 days guaranteed ➢ 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 accelerate fat loss, training for your body-type and improve connection with your muscles. (0:00) - Intro (0:40) - Kyle quote: “Nobody cares, work harder.” (2:35) - Josh quote: “You can’t start a fire without a spark.” (6:10) - What has us excited or intrigued (10:15) - Where we are at in our journey (13:15) - Client shoutout: Darren (16:20) - Question 1- I’ve heard about different bodytypes like ectomorphs and such, should I be taking this into consideration when I make a program and training style for myself (23:30) - Question 2- How can I get more connection with my muscle when I workout? I always get crazy pumps for my back but I never feel the burn with my glute training (30:15) - Question 3- How can I accelerate fat loss? I have lost 4lbs my first week cutting but nothing past that and it has been 4 weeks. 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 get the results you deserve www.colossusfitness.com In this episode we work through some of most common pet peeves that many gym-goers share. This is a laid back episode that I’m sure you can all relate to, and maybe even learn from. It really isn’t rocket science, and you’ll notice the biggest underlying theme here is respect and knowing you’re not the only one there. 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

➢ DM “Glute Gains” to @ ColossusFit on instagram to apply for our custom online fitness coaching program. ➢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 grow lagging muscle groups, if you can grow muscle while running & whether cables or machines are better. (0:00) - Intro (4:50) - Josh quote: "First forget inspiration. Habit is more dependable. Habit will sustain you whether you're inspired or not." - Octavia Butler (6:23) - Kyle quote: “Exercise because you love your body, not because you hate it." What has us excited or intrigued Client shoutout: Marc (13:40) - Question 1- How can I grow a lagging body part? When I started training glutes I was happy and started to see progress, but that has since stalled and I haven’t seen progress in over a year. Please give me tips to help! I workout 5 days a week and eat really healthy, recovery is great, what else can I do? (23:45) - Question 2- I actually do have some questions. I am currently training for a marathon and hopefully a triathlon. I still want to build and keep my muscle while I’m training. Is that still possible? I want to get super toned. (29:15) - Question 3- I love machine training but hate working out on the cables. Do I need to use cables to see progress or are machines totally okay? 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 coaching program: https://colossusfitness.com/ Summary of episode: This episode is created to give you tips and strategies to continue seeing results after you've achieved your goal.  High level discussion points:  - Don’t soften up. Set bigger better goals. -Set goals, achieve them, clap for yourself, set bigger goals - there is never a point you’ve made it, the journey is the destination -Use mini challenges and tune ups  -Have accountability  -Continue with what's working  -Be okay with the boring work 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 Instagram “case study” @‌ColossusFit (4 spots) ➢ Follow us on IG- https://www.instagram.com/colossusfit/?hl=en ➢ Video hack for hard gainers- https://www.youtube.com/watch?v=5sZ4LWhpbO4&list=PL8OM5ZzYjzbBmsisqNwd_6LtqJTGGP9jn&index=3 ➢ Budget friendly bulking foods- https://www.youtube.com/watch?v=ZMZrcPU8Acw&list=PL8OM5ZzYjzbBmsisqNwd_6LtqJTGGP9jn&index=4 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 actually lose weight, tips for hard gainers & how to navigate a busy gym. (0:00) - Intro (2:00) - Josh quote: "A man’s emotions are what define him, and control is the hallmark of true strength. To lack feeling is to be dead, but to act on every feeling is to be a child.” (4:50) - Kyle quote: “All you have to do is show up.” These words are so simple but they’re so much truer than most people realize. (6:30) - What has us excited or intrigued (11:30) - Client shoutout: Jennie - 17lbs down / 5” on waist (13:30) - Question 1- My gym is super busy, and no matter what I can’t seem to get the machines I want to. For my routine, does the workout order matter? (23:15) - Question 2- I’m doing well with my nutrition, but can’t seem to get weight off. Any reasons why that might be? I don't have measuring cups or a food scale if I'm being fully honest, tracking can honestly be challenging to keep up with a busy life (31:10) - Question 3- I heard you talk a lot about fat loss, understandably so. Curious if you have any tips for those struggling to gain muscle. I’m a hard gainer, and no matter what I do I can’t seem to gain weight/muscle. 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 "Help" To lose fat and gain muscle and see faster results than ever before with our 1/1 online fitness coaching  Summary of episode: In today's episode we give you seven tips to stay on track while on vacation.  It’s no doubt that it’s hard staying on track while travelling, on vacation, etc. In this case we’re specifically referencing things we did to stay on track and succeed while travelling for a few days, having friends up at our air b and b, etc. Obviously these tips aren’t for applicable for an all inclusive trip, but can apply to majority of other travels. Listed points: 1- Have a plan (think ahead). Pack snacks, plan meals, pre log calories. Plain and simple, go in with a game plan. 2- Head to a grocery store as soon as you can and stock up. 3- Look for solutions, not excuses. Just because you're traveling doesn't mean you can't get it done. 4- Aim to eat bigger healthier meals and limit snacking (unless packed protein snacks) 5- Walk as much as you can. Best way to explore different areas. 6- Check out the gyms asap. We went to powerhouse right away and got a lift in. Josh got day passes and other cool gyms 7- Go in with a positive mindset that you WILL Succeed and can vs “oh I usually fail” or “this is going to be hard i cant do it” 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