Fit, Healthy & Happy Podcast Colossus Fitness

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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.
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In todays episode we give you seven tips to achieve a high level transformation as shared from our clients.

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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


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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.
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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.
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➢ 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/
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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.