Fit, Healthy & Happy Podcast Colossus Fitness

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:
Your aren’t training hard enough - new meta-analysis on lifters self-selecting loads for their training. The conclusion shows that most lifters tend to be very conservative in their weight selections, which leads to sets with several reps in the tank. This suggest that for strength and hypertrophy purposes, the way most people train is leaving a lot of gains on the table:Your program sucks / switching movements too much, no progression, no volume contorl/ too many useless movements/ horible splitsNeglecting quality sleepHydration. Being chronically dehydrated is also bad for performance and general health. Make sure you’re drinking enough liquids throughout the day.Poor nutrition - either A) Not eating enough protein, hitting macros or just eating garbage / binging with foods that break you down instead of building you upStress. Chronically high stress levels can have numerous negative health effects, including affecting your performance in the gym and general energy levels. Try to reduce stress if at all possible.Not pushing yourself to your full potential - always be growing, build on your goals etc.You’re not consistentThanks 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?
How fast your body's "engine" runs on average, over time, determines how many calories you burn. If your metabolism is "high" (or fast), you will burn more calories at rest and during activity. A high metabolism means you'll need to take in more calories to maintain your weight.Allow yourself to go through different phases of the journey. Cutting, maintenance, bulking2- Focus on Building high quality muscle
Muscle burns more calories at rest than fat does, so incorporating strength training into your exercise routine can help increase your metabolism. Include exercises like weight lifting, bodyweight exercises, or resistance band workouts.3- Stay Active
Incorporate physical activity into your daily routine by taking the stairs instead of the elevator, walking or biking instead of driving short distances, and finding ways to move throughout the day.4- Increase Protein intake
Protein requires more energy to digest compared to carbs or fat, so including protein-rich foods like lean meats, fish, eggs, dairy, legumes, and nuts in your diet can help boost your metabolism.5- Stay Hydrated-
Drinking enough water is essential for a healthy metabolism. Even mild dehydration can slow down your metabolism, so make sure to drink plenty of water throughout the day.6- Get Enough Sleep:
Lack of sleep can disrupt your metabolism and lead to weight gain. Aim for 7-9 hours of quality sleep per night to support a healthy metabolism.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.
A support network is huge and makes such a big difference2- Schedule things out so there’s no unknowns.
Josh’s fridge dinner exampleUse a calender for upcoming eventsPre log your food on those tougher days.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.
When eating out, chose the healthy option4- 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
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 easier7- 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.