804: Motivation Monday- Mistakes That Are Killing Your Progress, Improve sleep quality &

815: Why Your Workout Routine Is Trash (How To Make A Perfect Routine)

➢ Apply for coaching www.colossusfitness.com ➢ Perfect workout structure podcast- Summary of episode: (0:00) - Intro This episode is for you if: * You change workouts every week. * You train hard but do not track anything. * You copy influencers with completely different goals, genetics, and lifestyles. * You do too much junk volume. * You skip legs, mobility, cardio, or recovery. * You have no progression model. * You only judge workouts by sweat, soreness, or pump. This can be fixed with a good routine. One that isn’t random and has intention. What makes a routine bad: -Random -Too easy -Too advanced -Built around motivation and is one you can’t follow -Is made for someone else and not you How I design elite routines for my clients that get 5x faster results: * Start days of week * Volume (MRV/ MED) - Somewhere in the middle * Split or theme * Exercise selection * Nervous system considerations * Cadence w gym equipment 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/ [https://colossusfitness.com/]

814: Motivation Monday - Are People Healthier Or Is It Just Ozempic?, Sleep Tracking & Staying Fit For Less

➢ DM “FAT LOSS” To @ 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...... Josh quote: “Rock bottom is a trampoline.” Kyle quote: “Hindsight is 2020.” After something happens, it’s easy to look back and think the right answer was obvious. What has us excited or intrigued: Client shoutout: Anthony Fera Weekly questions: 1. Are people actually getting healthier, or are we just getting better at buying health products? 2. If your watch says you slept poorly but you feel fine, should you trust the data or your body? 3. How do you stay fit when groceries, life, kids, mortgages, and stress all feel more expensive and demanding than ever? Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox Monday question contact@colossusfitness.com [contact@colossusfitness.com] ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/ [https://colossusfitness.com/]

813: NEVER Feel Hungry Again While Losing Fat (TRY THIS!)

CHECK OUT OUR WEBSITE FAT LOSS GUIDE- www.colossusfitness.com 1- Eat Mindfully * Pay attention to what and how much you're eating. Avoid distractions like watching TV or using your phone while eating. Chew your food slowly and savor each bite. 2- EAT BETTER FOOD!!! * Prioritize protein, eat enough fibre & drink lots of water 3- Understand the difference between tolerable and intolerable hunger Tolerable Hunger: You're hungry, but still in control. You can focus, function normally, and wait until your next meal. Intolerable Hunger: Hunger is consuming your thoughts. You're irritable, distracted, and likely to overeat when food becomes available. 4- Get rid of the liquid/empty/garbage calories * Fill up with more low calorie 5- Have regular consistent meals & be in a reasonable deficit * As Huberman says, “eat like an adult.” * Eating regular, balanced meals and snacks can help stabilize blood sugar levels and prevent extreme hunger, which can lead to overeating. 6- Manage Stress & Get Enough Sleep * Lack of sleep can disrupt hunger hormones, leading to increased appetite. Aim for 7-9 hours of quality sleep per night. 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/ [https://colossusfitness.com/]

812: Motivation Monday - Truth About Fruit, Stop Destroying Progress At Social Summer Events & How To Know If You're Pushing Yourself Enough

➢ Apply for coaching on our website- www.colossusfitness.com 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 manage BBQ’s in the summer, if fruit makes you fat and how to know if you’re pushing yourself in the gym. **Josh quote: “**Inventory of your actions and I guarantee it will equal what you’re getting.” **Kyle quote: “**Growth isn't about adding more. It's about letting go of what no longer serves the person you're becoming.” What has us excited or intrigued: Client shoutout: All the challenge winners Weekly questions: Question 1- I am going to a BBQ and I always end up overeating and find it’s impossible to hit my nutritional goals. What tips do you have to navigate this and stay on track this summer? Question 2- I love fruit but everyone says the sugars will make me fat and that it’s bad for me. How much is too much and is it bad to eat fruit when trying to lose weight? Question 3- How can I know if I’m pushing myself enough in the gym? Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox Monday question contact@colossusfitness.com [contact@colossusfitness.com] ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/ [https://colossusfitness.com/]

811: 7 Ways To Instantly Improve Your Workouts (TRY THESE)

➢ Check out our website- www.colossusfitness.com [http://www.colossusfitness.com] In this episode we go over 7 simple strategies to actually get the most out of your workouts. Why is it that some people go to the same gym for years and don’t see progress? Everything explained here could be why. (0:00) - Intro 1- Focus on mostly strength training * Have the right balance between cardio/classes/etc 2- Train with intent Going through the motions won’t cut it. * Josh’s straight arm pulldown example 3- If you’re going to use your phone, set timers 4- Go in with a specific plan & have a coach 5- understand how to navigate when it’s busy. *ask someone how many sets *understand the right changes to make *cable chest fly vs. db chest fly 6- Workout with someone that challenges and pushes you if possible 7- Realize the results leave far past the gym. Nutrition, sleep, etc. *a workout is only 4% of your 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/ [https://colossusfitness.com/]